Diets, Exercise, Health and Weight Loss

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Square one. Stop thinking about diet, diets, dieting, on a diet, fad diet, latest diet, celebrity diet, diet pills, diet plans, diet programs...ad nauseum...literally!

A diet is simply what you eat! Your diet can consist of chocolate donuts or alfalfa sprouts, but most "Diets", with a capital "D" will not set you free. Instead, they lock you in a cage. Eat anything other than what they prescribe, and you are a failure...at least, so reads their literature.

Of course, what we eat and when we eat it can play a big part in weight loss or gain. Even where we eat can be important. Ever eat too much at Grandma's on Thanksgiving? I have. How about that cocktail party when you went wandering over to the snack trays...and drank one more drink because someone offered it to you? Okay, for me it would be sitting at the bar ordering one more beer (light, of course) because the game's not over yet. Oh yeah, pass the chips.

THE LOWDOWN ON WEIGHT LOSS.

Take in more calories than you use, you gain weight. Use more calories than you take in, you lose weight. Proven scientific fact. Although we are all different and our bodies shuffle calories and file them differently from our neighbors' bodies, we can all contribute to weight loss by taking in fewer calories or by burning more calories...or both.

You've figured out that using both techniques simultaneously is more effective than trying to accomplish successful weight loss with only one.

I'm assuming that the reasons you want to lose weight are quality of life and concern about your health. Being over fat can contribute to major and minor health problems. You honestly believe it would be great to lose weight, but you don't want to be miserable, and neither do the people around you.

By the way, I said "over fat", rather than overweight, because healthy people can weigh more than charts say they should weigh. Weight is not the problem. It's the fat that cripples and kills people, so I was just making a point. According to the charts, when he was in the best physical condition of his life, Arnold Schwarzenegger was "overweight", but I doubt he was "overfat".

YOU CAN CUT CALORIES BY DIETING. RIGHT?

Somewhere in a "diet", you begin to feel deprived, depressed, and desirous of dessert. You might even feel like you're being punished. Can't eat the things you like. Can only eat asparagus, or bean sprouts, or three from this column and two from that column...except on the third Tuesday when the moon is full. Is it any wonder you and any other living human might quit a diet simply because of this nonsense?

As if discomfort and stress were not enough, there are actually a couple of hidden reasons why diets don't work.

DIETING CAN MAKE YOU GAIN WEIGHT.

Most diets are structured on one principle...cut calories taken in. Most of us burn calories at a given rate based on our age, physical makeup, activity, and heredity. The rate at which we burn calories is called the "metabolic rate". Our own metabolic rate is unique, and is simply the measure of how fast we burn, or metabolize, calories. As we grow older, the metabolic rate slows down and eating the same number of calories as last year causes us to gain weight. As we age, we also become less active, and our body gradually changes its metabolic rate based on our activity levels as well.

When you cut calories drastically, as in most diets, your body responds by lowering your metabolic rate. It now takes fewer calories to maintain your weight. While eating less, you might even find yourself gaining weight.

What usually happens when someone tries an extreme diet? Well, eventually, they usually fall off the wagon and go back to their old eating habits...perhaps even bingeing a little....or a lot! If their body has learned to get by on fewer calories, what's going to happen to the calories that are now excess? They will be stored as more fat.

If calories are cut too drastically, the body may actually begin eating own tissue! It's going to go after muscle tissue. The problem is that muscle burns calories more effectively than other body components. When you lose muscle tissue, or muscle mass, you burn fewer calories. You are also probably not going to feel as well or as energetic, so you will become less active. So again, simply dieting might create a double whammy.

Okay, you've slowed down your metabolism and lost muscle mass. Now you're disillusioned and depressed because you're not losing like you thought you would. You have less energy and you're hungry all the time. You're fed up with eating the same old stuff, you're miserable, your family doesn't understand, there's nobody to talk to...! Oh! One little dish of ice cream won't hurt, will it?

YOU KNOW THE ANSWER TO THAT ONE!

Next thing you know, you're in the gutter surrounded by burgers and fries and chocolate milk shakes.

Really, now you're depressed (which can contribute to weight gain) because you failed again. On top of everything else, you're gaining again. How did that happen?

Remember what we said earlier about your metabolism slowing down and the body depleting it's supply of muscle tissue? Well, with less muscle tissue you burn fewer calories, and, as you saw earlier, the body has slowed down its metabolic rate and doesn't need as many calories to survive.

IT'S A VICIOUS CYCLE, ISN'T IT? WHAT CAN YOU DO?

You could hire a dietician to help you plan meals. You can take prepared menus shopping to help you buy the specific ingredients needed for healthy, nourishing meals. You could take some courses and learn how to do all this yourself.

There's where the diet problem lies. To control calorie intake properly, somebody has to be in charge of the nutritional side of a planned weight loss program. You can take the responsibility yourself, but be prepared to spend a lot of time planning, preparing, and compensating.

There are organizations and companies who can provide the guidance, planning, and/or products to help. You might want to look at: NutriSystem, Jenny Craig, Weight Watchers, or TOPS International.

These can provide you with a broad range of delicious planned meal choices which can help you stay on target. Forget the word, "diet".

EXERCISE AND WEIGHT LOSS:

Remember that part about metabolism and muscle mass?

When you engage in physical activity; gardening, walking, weight lifting, swimming, biking or dance aerobics, for example, you burn more calories during the activity than during times at rest or doing other less strenuous activities.

This is good, but it gets better. If the activity is strenuous enough, your metabolic rate can remain elevated for some time after the activity has ended. Uh Oh! I said "strenuous", didn't I? Look, what is strenuous enough for you is what YOU can handle, not what some Olympic miler can do. Do what you can, and your body will figure it out. In fact, your body is going to get all upset and team up with your mind and convince you that this is JUST TOO HARD if you try to do too much at first. That's one of the reasons many well intentioned exercise programs don't last. The other main reason is that people expect too much in too short a time. It took years to get out of shape, you aren't going to reverse that in a week, a month or even two.

The degree to which the metabolism is raised, and the length of time it remains raised, will depend on various factors. Two key factors are the intensity and duration of the activity. The bottom line is that if you want to lose or control your weight, some sort of activity is important.

HERE'S THE SOLUTION:

Combine increased activity (exercise) with a controlled calorie intake, and you have the basic ingredients for healthy weight loss. Forget the pills and fad diets. Exercise and nutrition are broad areas, and there is no way I can go into all the possible variations on those themes here, so take responsibility for your own education.

The programs mentioned above, in addition to guidance on exercise and nutrition provide one other highly important ingredient for success....SUPPORT!

Some have counselors, meetings or online support. The key is that you can communicate with others who know what you are going through.

Remember, you are only human, so forgive yourself if you slip and fall. It's the getting up and moving forward again that's important.

The author's interest in fitness and health began in 1970 when he first read Dr. Kenneth Cooper's "Aerobics". Find health, fitness, and weight loss tips at http://nodiet4me.com . You can find additional articles on fitness, health, and weight loss at http://nodiet4me.blogspot.com .

Do the weight loss experts actually agree?

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Today, many well-known diet gurus, weight loss experts, and nutritional researchers have stepped up to the plate to declare that the high carbohydrate, low fat diet regimens recommended by such institutions as the American Heart Association, the American Diabetes Association and the United States Department of Agriculture are misinformed, and frankly unhealthy.

Can this be true? Should you actually follow a weight loss program that goes against these acclaimed institutions?

These weight loss experts now tell us that our diets should, instead, include lots of high quality protein, fat should not concern us, and carbohydrates are the enemy. This has set the stage for battles between the health industry and the weight loss industry with the only agreement between them seeming to be the need to lose weight.

The problem is - both approaches to weight loss are wrong. And, both approaches to weight loss are both right. The most regularly leveled criticisms of each weight loss program seem legitimate - until you examine the recommended diets in depth. Sit down and look at the recommended menus. Take them to the calorie calculators and compare ingredients and nutrients. I did, and what I found was quite interesting.

In the most practical sense, all of these weight loss programs are talking about the same diet.

Oh, there are minor variations that have been grossly blown out of proportion by the advertising hype created by the weight loss industry. And, of course, there are misinterpretations that?have been stated as fact. However, the bottom line of each and every one of the Atkins Diet, the South Beach Diet, the Zone Diet, the American Diabetes Association diet, and the American Heart Association's Heart Healthy Diet -- all of them - is to derive the greatest portion of your caloric intake for the day from low carbohydrate vegetables such as spinach, broccoli, cabbage, carrots, summer squash, and fruits with high calorie and antioxidant counts. It is when it comes to whole grains that the controversy seems to arise.

Almost without exception, proponents of the low carb diets for weight loss and maintenance have condemned the recommended diets for suggesting that adults should derive the greater portion of their diets from carbohydrates. What they fail to note is that also without exception, each of those 'healthy' diets strongly suggest avoiding white breads, starchy, processed foods, sweet snacks high in sugar and preservatives, and white rice.

On the other hand, the medical community has condemned the low carb diets for encouraging the consumption of a diet high in saturated fats and cholesterol. But there is also a strong suggestion in each of those diets along the lines of "eat only until you are no longer hungry". .. and a minimum consumption of vegetables. Dinner's minimum suggested amount of vegetables is 2 1/2 cups. How hungry will you be after consuming two and a half cups of vegetables?

In the end, the bottom line of every weight loss program advertised is the same: * Eat fewer calories than you expend. * Eat a well-balanced diet where most of the calories are derived from whole grains, vegetables and fruits. * Exercise moderately every day. * Make your diet a "lifestyle diet" so you will lose weight--and keep it off! ?

Adam Waxler publishes a series of weight loss information products including his new weight loss resource filled with with FREE weight loss articles and tips @ http://www.1-800-Weight-Loss.com

The Vegetarian Diet: The Ultimate Weight Loss Solution or Not?

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The Vegetarian Diet: The Ultimate Weight Loss Solution or Not?

If you've been to any large banquets recently, you may have noticed people passing up the prime rib and baked chicken in order to feast on a vegetarian meal. Vegetarianism seems to be gaining in popularity each year, spurred on by health concerns, weight difficulties, and celebrity endorsements. You may find that a vegetarian diet is the key to weight loss in your particular case.

First of all, it is important to define the vegetarian diet. You may be surprised to learn that there are actually a variety of vegetarian diets in use today. In some cases, vegetarians eat only fruits, vegetables, beans, and nuts. In other cases, they may also eat cheese and drink milk, while in still other cases, they may eat eggs.

One of the advantages to the vegetarian diet is that it tends to be low in fat and cholesterol. As a result, a vegetarian diet can help you avoid heart problems and even cancer. However, you may also find that you are missing some important vitamins and minerals on a strictly vegetarian diet.

It has been said that the key to a successful vegetarian diet is planning. You must decide what you will be eating for every meal in order to ensure that you receive the proper nutrients. Otherwise, you may end up starving your body of the nutrients you need in order to be healthy.

A major benefit of the vegetarian diet is that it tends to involve a healthy serving of fruits and vegetables, along with whole grains. However, getting enough protein can be a challenge. Therefore, you might consider adding soy to your diet, which is high in protein content. Another important consideration is iron. You'll need to make sure that you eat spinach and beans in order to guarantee that you receive enough iron, since you will not be consuming customary sources of iron such as liver and roast beef.

You may need to supplement your diet with vitamins in order to ensure that you receive the appropriate amount of B-12, Vitamin D, calcium, and zinc. Otherwise, you'll have to load up on cereals, soy milk, spinach, and broccoli. Also, eating a vegetarian diet does not mean you have a license to eat as many sugary foods as you want. You'll still have to restrict high-calorie foods.

Variety has been called the spice of life and it is also the key to an effective vegetarian diet. You'll need to eat an array of fruits and vegetables. Also, if you do use dairy, be sure that you choose non-fat or low-fat milk and cheese. Since eggs are rich in cholesterol, you should eat them only in moderation.

Studies have shown that vegetarians tend to consume fewer calories each day than meat-eaters. Also, the body mass index--a tool used to measure obesity--is generally lower for vegetarians than for the population at large. However, as a vegetarian, you will still need to pay attention to portion control and calorie counts. Therefore, while vegetarianism may not be a panacea for weight loss, it can certainly help in the battle against the bulge.

However, it should be noted here that some people mistakenly look upon vegetarianism as a quick fix. They figure that if they give up meat for a couple of weeks, they'll lose weight. Then, after their trial period is over, they go back to their old eating habits. This is a bad pattern because it encourages yo-yo dieting. If you decide to go on a vegetarian diet, it is very important that you stick with it. Otherwise, you may be greatly disappointed in your weight loss progress.

Vegetarianism is not for everyone. However, if you enjoy fruits and vegetables, are non-committal about meat, and are good at planning meals, you may want to go vegan. But if you do not fall into that category, another diet plan may be preferable. Which diet program you ultimately choose may depend greatly upon your personal preferences and what kind of diet regimen you are prepared to follow over the long run. The key to any successful diet is commitment; you must be determined to succeed.

Arnel Ricafranca is the President and Founder of Fitness VIP. He is the creator of "The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40." He is available for fitness seminars, personal training, and online personal training. Visit his website to claim your fitness gift ($50 real value) http://www.officialfitnessguide.com http://www.fitness-vip.com http://www.elitefitnessexperts.com

How To Lose Weight Easily, Quickly And Naturally Program - Natural Weight Loss

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It is easy to lose weight quickly and naturally if you have a systematic weight loss program. Many people failed to lose weight successfully because of the natural tendency to choose easy quick fix programs such as going on drastic diets, popping diet pills or persuaded to buy some exercise gadgets that simply do not work. In my other articles, I have addressed these issues and why such easy quick fix programs simply do not work in the long term and will not repeat them here.

To lose weight quickly, naturally and easily, you have to combine a healthy eating habit, correct cardio and strengthening exercises. We shall touch on the subject of how to lose weight quickly and naturally through a healthy eating program in this article.

? Increase Your Metabolism ? Eat 5-6 small meals daily. It has been scientifically proven that by eating frequently, you will raise your body?s natural metabolism. That means your body will burn more fat naturally. You become a fat burning machine all day long.

? Eat Less Calories ? Although you need to increase meal frequency to lose weight naturally, you must be mindful of your caloric consumption. Calories consumed must not exceed calories expanded for your daily energy. So keep your meals small and cut down on dietary fats as each gram of fat contains 9 calories whereas each gram of protein and carbohydrate contains only 4 calories.

? Avoid Starchy And Processed Flour Foodstuffs ? These foodstuffs are easy to digest and turn into sugar rapidly and in turn get converted to body fat if these sugar calories are not used up as energy quickly. So ditch your cakes, cookies, pizzas, pastas, white rice etc Replace them with high fiber bread, legumes, brown rice, grains and nuts instead. So stay away from fast food restaurants as most fast food menus offer such foodstuff.

? Avoid All Sugary and Soft Drinks ? Reason is obvious. Most if not all of these kind of drinks are heavily laced with sugar and sugar gets converted to body fat very quickly. You have to run on the treadmill for 20-30 minutes just to burn away a can?s worth of calories in a soft drink. Just imagine how much body fat you will accumulate if you drink just three cans of soft drinks a day along with 2 cups of sugar added coffee?

? Avoid All Forms Of Alcohol ? There are about 7 calories in a gram of alcohol. Alcohol calories have zero nutritional value. They are just mere empty calories. Indulging in regular alcohol consumption not only wrecks your health, it will set back your weight loss program completely.

Oh?.so you think this eating habit is difficult to implement or that you will miss your sugary foodstuffs and soft drinks? Not to worry. You may experience some withdrawal symptoms at first but after a week or two, you will be weaned off your sugar and simple carbohydrate cravings. Once your addictions to these foods are curbed, you will no longer have your sweet tooth and will naturally avoid such foodstuff.

Just by following these healthy eating habits, you will start to lose weight easily, quickly and naturally. Include cardio and weight lifting exercises into your weight loss program and your weight loss will be permanent.

Chris Chew is a fitness personal trainer of fashion models, actors and male pageant titleholders. His websites Male Pageant Winners and Personal Trainer courses

What Is The Best Exercise For Weight Loss?

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It is a common misconception that aerobic exercise tones and firms muscles. Actually it accomplishes very little toning and firming. Resistance exercise (weight training) is where real toning and firming of muscles occurs.

Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and strength exercises combined.

Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.

Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. Research is indicating that the muscle loss found in elderly people doesn?t come from age, but lack of activity. Even a young person who doesn?t get enough exercise can lose muscle mass and strength. Strength training, such as lifting weights or performing weight-resistance exercises, as little as twice a week can help maintain or increase muscle mass.

Strength training involving several sets of multiple repetitions using moderate weights will not result in huge muscles. Instead it builds bone mass and increases the metabolism, as well as toning and firming the muscles, giving a leaner look.

It is very important to do both aerobics and strength exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with strength training and overall fitness. The strength exercise helps develop muscle, reduce body fat and maintain bone mass.

Aerobic Exercise is a type of exercise that elevates the heart rate and breathing for a continuous sustained period. This overloads the heart and lungs and causes them to work harder than at rest.

There are many options to choose from today. Bicycling, aerobic dance, swimming, walking, and stepping are all examples of aerobic exercise. Which ones to chose depends on your physical condition, your history, your interests and your goals. Many experts believe it is better to alternate between 2 or more types, to get a better workout.

There are two main types of aerobics- high impact and low impact. It is better to alternate between high impact aerobics (which are harder on the body and may cause more damage) and low impact aerobics, such as walking and swimming. This is called cross-training, and helps reduce the chance or injury and overuse of certain muscles.

You will want to perform aerobic exercises at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat, or your physical condition is very good, then you may want to work longer at it. Try exercising up to 40 to 60 minutes 5 to 6 days a week.

Remember there is no real need to go overboard. Moderate intensity is almost always better, and is more enjoyable. Low to moderate intensity is an especially good idea when starting out after a layoff or recovery from illness or injury, or if you are significantly overweight.

Warm-up and cool down is important to reduce discomfort and the chance of injury. Warm up by starting slow and gradually build up to your top speed. Then slow down again at the end of your workout.

The whole idea behind aerobic exercise is to get up and get moving! Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.


This is an excerpt from the FREE ebook "The Enzyme Health Diet Plan" by Dianne Ronnow. Copyright ? 2005-6 by Mohave Publishing. All rights reserved. http://enzyme-health.com

Dianne Ronnow?s FREE e-book, "Coconut Oil Diet Secrets," reveals how thousands of people are losing weight and getting healthier with coconut oil diets. To find out what the secrets of coconut oil dieting are, go to http://coconut-oil-diet.com now!