John's Diet Blog

Acai_Berry_Diet & My Quick/ Weight Loss Diet Story before and after pics

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 11:49:00 -0800

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Acai_Berry_Diet & My Quick/ Weight Loss Diet Story before and after pics

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 11:49:00 -0800

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How to Use Cinnamon Benefits for FAST Weight Loss for Women & Men

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 10:25:00 -0800

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How to Use Cinnamon Benefits for FAST Weight Loss for Women & Men

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 10:25:00 -0800

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ARMAGEDDON WEIGHT LOSS FITNESS PROGRAM - BEST EXERCISE DVD PROGRAM FOR WOMEN - MEN

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 10:21:00 -0800

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A Big Reason Why You're Not Losing Fat On Your Weight Loss Diet

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 10:18:00 -0800

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Interview With Craig Ballantyne, Strength & Conditioning Coach

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 09:44:00 -0800

Interview with Craig Ballantyne, CSCS, M.Sc.

Craig Ballantyne, CSCS, M.Sc. is a Strength and Conditioning Coach in Toronto, author of Turbulence Training, a contributing author to Men's Health magazine, and a member of the Training Advisory Board for maximum fitness and Oxygen magazines.

Craig's fat loss, muscle building websites feature his best-selling Turbulence Training for Fat Loss program and his membership site offers access to all of Craig's Trubulence Training workouts and video clips (for athletes, men, women, mass-building, and bodyweight-only workouts) and discussion forums.

Craig also has an advanced research background, which makes him a foremost resource to help improve client's health and wellness as well as their physical and mental performance.

P1: Hey Craig, first of all thank-you for taking time out of your schedule to talk with us. Can you let the readers know about your educational background, certificates, in the trenches knowledge, etc.? (We want to know the true Craig Ballantyne!)

CB: I live up in Toronto, Canada. You'd hate the winters Kenny, but it's a good

place.

I spent 6 years in Hamilton, near Toronto, at a place called McMaster

University, ultimately getting my Master's Degree in exercise Physiology, as

well as becoming a Certified Strength & Conditioning Specialist.

That's where I spent most of my time with athletes, working with Rugby

players, a few hockey players, and some basketball and soccer players. Lots

of fun training for those sports.

I used my research background and experience training athletes to come up

with my Turbulence Training for Fat Loss program, taking a much different

approach to fat loss compared to the ineffective slow-cardio, low-intensity

programs that are still popular.

P1: How have your degrees and certifications helped advance your professional career?

CB: Unlike many coaches, I'm a big believer in formal education for trainers. I

think most of the fads, silly equipment, and ineffective programs are a

result of trainers not having a full understanding of basic neuromuscular

physiology.

If you understand how a muscle responds to a training stimulus, and what is

required to produce adaptations in the body, you won't get suckered into

squatting on a ball and other exercises in futility.

I know my University education has helped me far more than any certification

I've ever had.

P1: How exactly did you get into strength training?

CB: I dunno, just started way back at age 16. York Universal set in the

basement, traded that in and started free weights after a few months. Read

all the muscle magazines. Learned more at University. Really started

figuring things out in the Master's Degree, and really feel I see the big

picture now.

So all this has led to Turbulence Training, which is a fusion of

bodybuilding, bodyweight, and athletic training methods to help people burn

body fat and get fit. Again, totally different from the inefficient marathon

mentality that has been popularized by the aerobics and cardio crew.

P1: You are known for your incredible program Turbulence Training, a no nonsense, easy to follow plan for true body composition transformation. How and when could you implement Turbulence Training for athletic performance versus body transformation?

CB: There's very little difference between the Turbulence Training for Athletes

and TT for Fat Loss.

Each program uses a bodyweight warm-up. None of that walk on the treadmill

to warmup your core-temperature BS. Since when does the temperature of your

ass determine your performance and technique in strength training? Never. It

doesn't.

So we do a general bodyweight warm-up. The only difference between fat loss

and athlete training is we'll probably do more bodyweight exercises and more

lateral movements for the athletes to prepare the groin for lateral strength

or interval training.

Then both programs follow that up with strength training.

P1: Can athletes gain muscle but not lose speed with Turbulence Training?

CB: Certainly, and if they lose body fat they will really get faster. Body fat is dead weight. You can't afford to be carrying excess fat if you're an athlete.

P1: What is the role of nutrition for athletes and performance training to get stronger and faster?

Nutrition is the #1 factor for fat loss, and it ranks only behind training when it comes to getting stronger and faster. Proper nutrition is part of the recovery process that most athletes don't pay enough attention to.

Eat as much healthy food as possible, and stay away from junk.

P1: Could you give some advice to those athletes and trainers that are just beginning a structured weight program?

CB: Learn how to do the movements with bodyweight only first. In fact, spend some time getting good at the difficult bodyweight exercises first, such as pullups, bodyweight rows, 1-leg squats, glute ham raises, and advanced pushups.

Then slowly move into structured weight training. You shouldn't follow high volume bodybuilding programs. They will leave you sore and fatigued and not able to train. Low volume, high intensity strength training is the ultimate goal for an athlete's strength program.

P1: Craig, you are published everywhere! What advice would you give to anyone interested in writing articles for a major publication?

CB: My advice is not the best. I just find the people i want to contact and then bombard them with ideas - not full articles, but ideas - catchy, hook ideas that will raise their eyebrows. Or I ask for an introduction to a new contact from one of my old contacts.

P1: Who has influenced you the most in your professional career and what did you learn from them?

CB: University professors. Once you learn the basics, you should be able to get "it", and most importantly, you won't "fall under the spell" of a single coach if you simply understand neuromuscular physiology.

P1: Could you explain to us your training philosophy and what are your goals as a sport performance trainer?

CB: Get an athlete stronger, make sure they are able to move with co-ordination,

don't hurt them, don't interfere with their skill training, and just focus on their physical weaknesses. That is what I want to do with my programs for athletes.

P1: You are always busy with something new, what new projects can we expect from you in the future and where can we find them?

CB: I have my seminar for fitness experts that want to succeed online, www.OnlineSuperProfits.com and I'll be adding coaching groups to that aspect

of the fitness business in 2008.

And I am continuing to increase the number of athletes and everyday people

using my fat loss programs from www.TurbulenceTraining.com, as well as my

unique monthly workouts from www.TTmembers.com - one month it might be

advanced bodyweight training, the next month fat loss for women, then a

muscle building program, or even a kettlebell workout.

Showing people and athletes how to get results fast so they can spend their

time doing things they love and need to do, not spending hours in the gym.

P1: Any final statements you would like to add, and please don't > hold back...lol?

CB: Strength training is pretty simple. It's not rocket science. So don't make

it out to be harder than it is.

If you want to get strong, seek out the strong. Find out what they do - and

you'll quickly find out the basics are the foundation of any successful

program.

Diet Tips for Weight Loss: Free Diet Tips Which You Can't Afford to Miss!

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 09:44:00 -0800

Obesity is a disease that is not caused by a bacteria or virus but a person's own eating habits. It is a disease which is very easy to get rid of just by changing your food habits. Shifting excess kilos is as easy as making a few changes in your eating habits and food mind-set. Here are a few tips that will help you get rid of that bulge.

Free Healthy diet Tips for weight loss!

1) Stay away from diet food that you don't enjoy eating. Food should be pleasurable not painful.

2) Replace your cooking oil with a spray oil. Cooking oil contains alot more calories than spray oil.

3) Make food tastier by adding seasonings such as garlic, herbs, and spices rather than butter or oil.

4) If you are thirsty drink water rather than a cold drink. Water contains zero calories.

5) Go in for more green vegetables and cereals. Improve your eating habits and take my words you will lead a healthy and happy life!!.

6) Dont eat while watching TV or while reading. People tend to eat more while watching TV.

7) Avoid Red Meat and prefer Fish. People who generally consume large quantities of red meat are more prone to colon cancer as per the studies. It increases the probability of getting effected up to 50%. Red meat can be beef, pork or lamb. On the other hand, chicken and fish lower the risk of developing colon cancer.

8) weight loss pills do not help in long run. Slow and gradual Weight Loss is the best way to loose Weight

Hungry for more? Check out more such effective healthy diet tips for weight loss at http://www.weightloss-health.com/Diet%20tips%20for%20weightloss.htm

Weight Loss Exercise For Women At Home

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 09:15:00 -0800

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Weight Loss Exercise For Women At Home

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 09:15:00 -0800

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6 Fat Burning Exercises for Men to Lose Stomach Fat

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 09:10:00 -0800

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ARMAGEDDON WEIGHT LOSS FITNESS DVD PROGRAM FOR WOMEN AND MEN - EXERCISE DVD NUTRITION DVD MEAL PLAN

noreply@blogger.com (daleimel) — Tue, 26 Feb 2013 09:05:00 -0800

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German Diet - Lose 15 Pounds Fast

noreply@blogger.com (daleimel) — Sun, 3 Feb 2013 04:52:00 -0800

German diet will help you to lose 15 pounds fast and easy. This diet was developed by German nutrition experts for overweight women to solve their health problems fast and safe. Using this German diet you will be able to lose 15 pounds in 13 days.

This diet is very simple but it won't totally remove feeling of hunger, you will still feel easy feeling of hunger. If you agree to suffer from time to time from hunger to reach your goals, this diet is for you. On the other hand you will feel energy awakening in yourself, use it for physical activity or to do some physical exercises.

Here is the diet plan:

Monday
Breakfast: 1 cup of black coffee or tea without sugar and 1 small toast made of black bread.

Lunch: 2 boiled eggs, 80 g of spinach mixed with 1 teaspoon of vegetable oil and 1 tomato.

Dinner: 100 g of boiled chicken breast without skin, 150 g of vegetable salad made of tomatoes and green onions mixed with 1 teaspoon of vegetable oil.

Tuesday
Breakfast: a cup of black coffee or tea without sugar and 1 small toast made of black bread.

Lunch: 200 g of salad made of tomatoes and white cabbage mixed with 1 teaspoon of vegetable oil, 1 orange or 2 mandarins, 1 big apple or a few plums.

Dinner: 2 boiled eggs, 200 g of boiled chicken meat without skin, 80 g of green salad.

Wednesday
Breakfast: 1 cup of black coffee or tea without sugar and 1 small toast made of black bread.

Lunch: 1 boiled egg, 200 g of boiled carrots mixed with one teaspoon of vegetable oil, 100 g of low-fat cheese.

Dinner: 250 g of salad made of apple, mandarin, banana, pear or any other fruit.

Thursday
Breakfast: 1 glass of natural apple juice.

Lunch: 250 g of fried (fry without oil) or boiled fish, 1 tomato, 1 apple.

Dinner: 150 g of vegetable salad made of any vegetables and mixed with 1 teaspoon of vegetable oil or lemon juice.

Friday
Breakfast: 1 glass of natural carrot juice.

Lunch: 200 g of roast chicken (without oil), 100 g of vegetable salad made of any vegetables.

Dinner: 2 boiled eggs, 100 g of carrot salad made of boiled carrots mixed with lemon juice.

Saturday
Breakfast: a cup of tea without sugar and 1 small toast made of black bread.

Lunch: 200 g of fried (without oil) beef, 150 g of salad made of white cabbage mixed with lemon juice.

Dinner: 100 g of carrots mixed with 1 teaspoon of vegetable oil, 150 g of low-fat cheese.

Sunday
Breakfast: a cup tea without sugar and 1 small toast made of black bread.

Lunch: 200 g of boiled chicken without skin.

Dinner: 300 g of any fruits (apples, pears, plums, oranges, etc.).

For other 6 days repeat the diet plan beginning from day 2.

It is necessary to follow German diet as it is without changing sequence of dishes or menu. It is recommended to consume a big glass of water before each meal.

If you think that you will be able to follow this diet plan and it is very easy for you, try another German diet which will help you to lose pounds amazingly fast but it is still recommended to try 1 German diet plan which is above.

It is very simple but it's a monotonous diet. Here it is:
Every day it is necessary to eat 4-5 apples, 1 orange, 80 g of low-fat chicken, 2 small toasts made of black bread or 2 small slices of black bread. Duration of this diet is 2 weeks.
Get details of a remarkably successful quick weight loss strategy that will help you to
Lose Pounds Fast.

For more information on this carefully designed and widely regarded program can also be found at:http://lose-pounds-fast.howtoeasyway.com/lose-pounds-fast/

Video Source: Youtube

How to Exercise Efficiently

noreply@blogger.com (daleimel) — Sun, 3 Feb 2013 04:51:00 -0800

Researchers at Duke University’s Pratt School of Engineering and Pennsylvania State University are explaining how “all animals bear the same stamp of physics in their design.” (http://www.dukenews.duke.edu/2005/12/locomotiontheory.html)

The researchers show that “constructal theory” is a powerful analytical approach to describing movement, or flows, in nature.

Adrian Bejan, J. A. Jones Professor of Mechanical Engineering at Duke’s Pratt School reports that in the case of animal locomotion, “animals move such that they travel the greatest distance while expending the least amount of energy.”

“The theory applies to virtually everything that moves,” Bejan said.

This is what I took home from the article: All animals attempt to be efficient when it comes to movement. This is probably subconscious for the most part.

A related article “The Best exercise for Your Brain and Body” http://www.hiptobefit.com/node/36 describes the brain preferring muscle synergies (muscles working together in groups) so as to be more efficient with movement.

The human body’s architecture is such that it enables fluid movement when allowed to perform optimally. The skeletal system, muscular system and ligamentous system is arranged to work in harmony to expend the least amount of energy for the task desired.

Muscle fibers are orchestrated in a manner to promote multi-planar movement. This helps the body produce more force, which in turn makes it more adept at achieving desired movement results.

As mentioned in “The Best exercise” article, the nervous system along with the help of the proprioceptors, gives the brain (and spinal cord) constant feedback to make the body more proficient.

Ligaments and joint capsules protect the joints from unwanted and extreme movement and also give feedback to ensure movement competence.

Our system and, it appears, all animal species’ systems, are designed rather well for success.

As children we are “wired “with all the right movement patterns for success. As we age and develop poor postures, inflexible musculature and other compensations due to poor movement habits…we “foul up” the system.

It would seem to make sense that our best movement strategy would be to let the body move as it is designed to move. We would be successful by leaving well enough alone. “Don’t try to fix what ain’t broke”- so to speak.

We are “messing with nature.”

So, how can we keep from altering nature? How do we keep from developing poor movement habits; and better yet un-do existing ones?

I think it is fairly simple and something that can be achieved quickly. As the saying goes, we will have to jump over to “the simple side of complexity.”

The body is a complex organism. However, it is already designed for us to be successful. We just need to take advantage of the arrangement and work with it instead of against it. This will improve our overall health and fitness.

Here are some key points to allow this to happen:

Perform a daily exercise routine that works the body in all three planes of motion. These planes are the sagittal, frontal and transverse (front to back, side to side and rotational). This action alone will allow the muscles to operate as designed and give proper feedback to the brain and spinal cord. Sending proper information to the “control tower” will result in better movement outcomes (posture, flexibility, reflexes, muscle and ligament strength).

Exercise with the movement goal in mind. What does your body have to do on a daily basis? What postures, movement patterns and activities do you ask it to do? How do you need to prepare for its ultimate success? What exercises and/or stretches must you perform to prevent problems?

If I am a computer programmer, I want to make sure I do exercise routines to stimulate my muscles to help keep my metabolism at levels to prevent excessive weight gain. I want to make sure I do flexibility routines to prevent muscle tightness and poor posturing. I need to make sure I take several breaks throughout the day to at least adjust my posture and possibly do quick exercise routines to stimulate my brain.

Stop introducing unnatural exercises and exercise machines to your system. A basic rule of thumb is to evaluate your routine based on its functionality. Do you do a movement like this on a daily basis? Does a particular machine put you in a non-functional environment?

Pretty much any exercise that “isolates” a muscle is unnatural. The brain recognizes muscle synergies, so isolating a muscle confuses the brain. Examples: seated leg extensions, machine biceps curls, pec (chest) machine.

Get on your feet and work in 3 planes of motion. Allow the muscles to “load and explode” (lengthen and contract) through the available range of motion (i.e. not too extreme range under tension as to cause injury).

Lastly, feed the system nutrients. Start with water; half an ounce to one ounce of water per pound of body weight. Keep your body hydrated to ensure proper functioning - not to mention clearer thinking.

I recommend 2.5 grams of carbohydrates for every gram of protein. Breads, fruits and vegetables (carbohydrates), provide the main energy source for our bodies. Meat, fish, dairy products and nuts (protein), provide the major building blocks for all the cells in our body.

In general, whole foods are better than processed. Stay away from sugar, flour, and high fat oils.

We can aid the architecture of our body by working with our natural system and avoiding habits that work against it.

We are born with all the tools for movement success; it’s how we develop these tools over time that makes the difference in our health and fitness.

As a wise man said long ago:

“If a man would move the world, he must first move himself.” -Socrates

How To Lose Weight Fast | Lose 20lbs in 30 Days | Fat Burning Workout | Part 1 of 4 by HASfit 081711

noreply@blogger.com (daleimel) — Sat, 2 Feb 2013 11:55:00 -0800

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Burn 1000 Calories With No Exercise Tasty Weight Loss Eat Less Stop Cravings See Studies Below

noreply@blogger.com (daleimel) — Sat, 2 Feb 2013 11:55:00 -0800

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Exercises to Correct Scoliosis

noreply@blogger.com (daleimel) — Fri, 1 Feb 2013 19:01:00 -0800

A question that people normally ask is whether exercises to correct scoliosis are effective. Scoliosis is the lateral curvature of the spine. It is a progressive disease. Experts feel that exercises to correct scoliosis are not that effective, as little evidence is found about the effectiveness of exercises. However, exercises do help in slowing down the progress of the spinal curvature and allow for some reduction in the angle of curvature. Stretching exercises are performed to increase the mobility of the spine in the right direction. The physical therapist also tries to improve the muscle tone and posture. The thrust of these exercises is to exert corrective force on the spine in the direction opposite the direction of the curve.

Scoliosis Braces and Exercise to Correct Scoliosis

People wearing scoliosis braces are often suggested exercise to correct scoliosis. These exercises are aimed at helping the wearer adapt to the brace, to allow for correction of the spinal deformity, and to improve trunk muscular tone during the period braces are worn. Braces tend to lead the muscles into losing muscle tone. The physical therapist suggests other exercises for trunk and pelvic correction, which are required to be performed everyday.

Exercise to correct scoliosis does help in a limited way to reduce curve angles by several degrees. This has found to help the breathing process in people who do these exercises regularly. It has not been observed whether the improvement in curvature is of permanent nature. Exercises are not an alternative to surgery procedure. Where surgery is recommended, it should not be delayed in favor of therapeutic exercise.

Scoliosis is not related to flexibility issues or lack of strength. Thus, exercise to correct scoliosis is relatively ineffective. However, scoliosis does not act as a deterrent to normal physical activity. Children and teenagers with scoliosis can participate in sports and recreational activities. They can even perform normal exercises that help build muscle strength and endurance. They can even train to improve their cardiovascular conditioning like normal people.

How to use Metamucil for FAST Weight Loss for Women & Men

noreply@blogger.com (daleimel) — Fri, 1 Feb 2013 02:01:00 -0800

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How to (lose weight) fast (I lost 30 pounds)

noreply@blogger.com (daleimel) — Fri, 1 Feb 2013 02:01:00 -0800

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Can't Lose Weight? It May Not Be Your Fault!

noreply@blogger.com (daleimel) — Thu, 31 Jan 2013 18:30:00 -0800

Are you frustrated with your weight problem and don't know what to do about it? Do you find that you lose weight at first, only to gain it all back later, and maybe more when you stop dieting, or when you find yourself bingeing? Are you fed up with weight loss programs that don't work?

There is a good reason for that. You don't lack willpower. You are not doing anything wrong. It is just that dieting doesn’t work!

Facts About Dieting

* Dieting rarely works. 95% of all dieters who lose weight regain their lost weight and more within 1 to 5 years.

* Dieting can lead to eating disorders. The obsession to be thin can lead to anorexia, bulimia, bingeing and compulsive exercising.

* Dieting impacts your mental health and restricts your brainpower, leaving you mentally unfocused.

* Dieting robs you of energy and slows your metabolism down.

* Numerous studies link chronic dieting with feelings of depression, low self-esteem and increased stress.

* Dieting increases compulsive eating.

* You are fatter after a diet than before!

Why Dieting Doesn't Work

Quick fix diets usually never give long lasting results. The reason is most of the weight loss is due to loss of water. When you restrict calories, your body interprets it as impending starvation. When the body is under stress of starvation, it hoards the fat and burns the muscles first. The weight lost comes from water and the break down of muscles - the places we don't want to lose it from.

So, the last thing you want to do is drastically cut calories. When you do, the body will start breaking down muscle protein to produce energy for vital body functions. The body will use muscle protein as fuel, before it starts burning fat, so you end up losing more muscle mass than fat during dieting. The body then uses large amounts of water to flush the broken down muscle tissue out. Thus you lose weight fast. No matter how much you drink, you can't prevent this loss of water. The only way to get control of your water balance is to stop starving yourself.

When dieting, the body starts saving energy by turning some functions off and running others at a slower pace. Fat is designed to provide the body with energy and protect it from starvation. If you go below 1000 calories a day, your body will slow your metabolism down to compensate. That is why weight loss slows down dramatically after a few days on a crash diet. And a slow metabolism is exactly the opposite of what you want to lose weight.

Another reason that diets don't work is bingeing. Bingeing doesn't happen because of a lack of willpower. It is a direct result of dieting. As your body senses a restriction in calories, it goes on the alert for an impending threat to survival. As a result, it tells you to eat, which results in your bingeing on calorie and fat filled foods. The more successful you are at starving yourself, the more the body will increase it's efforts to eat more foods. Eventually the body wins because survival is our strongest instinct. Bingeing is also a result of depriving yourself of something, which psychologically makes you obsessed with what you can't have.

After the Diet

After the quick weight loss diet you go back to your normal eating pattern, and what happens? The body that has shut off functions in order to conserve energy is now, suddenly, fed. The cells in your body have an immediate response to the sudden abundance of food, and that is to keep on saving energy, storing up for the next famine. As your body saves energy, it also begins storing all the extra energy - as fat. So, you end up having lost fat burning lean muscle tissue and added more fat! That wasn't your goal when you started your diet.

In addition to building fat again, the body has no ketone-bodies to get rid of. Consequently, less water is secreted and your water balance is restored. As you replenish your emptied water stores you rapidly gain back the weight you lost. So, by building fat, and replenishing water, you will gain weight quickly the first few days after a diet.

And each time you diet, you are teaching your body how to deal with starvation by hoarding fat, so each round of dieting increases your overall body fat!

Freedom from Dieting

So, how can you lose weight if dieting and restricting calories don't work? There is no quick fix answer. Any healthy weight loss needs to come gradually. The goal is to give up dieting forever and get back in balance. Stop trying to lose weight. No more counting calories. Instead make a commitment to get healthier.

When you get off the diet roller coaster, you will feel better, become healthier and lose the weight for good. When the body is well fed with healthy foods, it will shed the extra fat. It doesn't have to store it anymore. And when you give the body the nutrients it needs to be healthy, you stop having all the cravings for less healthy foods.

Enjoy the freedom from counting calories. You will find yourself moving slowly and safely to your perfect body weight, and you will feel better than you ever have before, lean and full of vitality, energy and health. This means developing some new healthy eating habits, as well as other health habits such as exercise.

Try to avoid extremes, such as eating a high protein, low carbohydrate diet. There are many complications associated with unbalanced low carbohydrate diet regimens. At the other end of the spectrum, some diets are saying avoid protein and fats, but eat as much carbohydrates as you want. Too much of the wrong kind of carbohydrates, especially refined sugar and white refined flour will turn to fat in the body also. Most commercial breads, breakfast cereals, and prepared foods are loaded with empty, fast-release carbohydrates, causing levels of blood-sugar to rise, leading to obesity and hypoglycemia.

All of the experts agree that unprocessed complex carbohydrates such as fruit and vegetables, whole grains, potatoes, and legumes are far superior to other forms of refined carbohydrates and should play a significant role in people's eating habits. According to the American Heart Association, a healthy diet rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss for both cardiovascular health and appearance.

Losing weight and becoming healthier requires a lifestyle change, not a six week diet “quick fix”. The first step is to eat a balanced diet, filled with plenty of healthy foods, such as whole grains, fresh organic raw, fruits and vegetables, healthy fats and organic meats.

Quick weight loss workout to help YOU Lose 15 pounds fast

noreply@blogger.com (daleimel) — Thu, 31 Jan 2013 14:58:00 -0800

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Fast Weight Loss workout exercises to lose 5 lbs. a week

noreply@blogger.com (daleimel) — Thu, 31 Jan 2013 07:52:00 -0800

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Why Many Fat Free Diets Do Not Work

noreply@blogger.com (daleimel) — Thu, 31 Jan 2013 04:59:00 -0800

Most people understand that it is wise to limit the amount of fat grams in their daily diet. The dietary reference intake amount for an adult ranges from 20% to 35%[i] of daily calories; or about 44 to 55 grams per day[1]. Since a single slice of pecan pie carries with it 27 grams of fat, and a mere tablespoon of thousand island salad dressing contains 8 grams of fat[ii], it is not surprising to see more and more people checking food labels and “passing over” an order of onion rings[2] as they try to lose, or maintain, inches and pounds.

However, the relentless avoidance of fat – even of healthy unsaturated fat – is creating a troubling scenario for many individuals. Instead of losing weight when they go “fat free”, they are actually gaining weight.

Many people on the road to weight loss forget – or simply do not know – that the words “fat free” do not also mean “calorie free”. As a result, many people ingest far too much “fat free” food, believing that it will not add weight, since, alas, it is dubbed “fat free”. Yet it is the calories in these fat-free foods that cause the weight gain; not the fat grams themselves[iii].

A single gram of fat contain nine calories, which is more than double the amount of calories in a gram protein or carbohydrate. Therefore, mathematically speaking, an eater can consume twice as many protein or carbohydrate grams than fat grams, and achieve the same caloric intake. Since many high-fat foods contain an excessive amount of fat grams – such as onion rings – it has become a staple of dieting wisdom to reduce fat intake and avoid such oily, greasy foods[3].

Yet it bears repeating that the reason to avoid fat-rich foods is not because of the word “fat”; it is because each fat gram contains a scale-tipping 9 calories. In other words: the weight-conscious reason for avoiding excess fat grams is because it leads to a higher caloric intake.

Dieters who neglect to realize this basic nutritional fact – that weight gain is about calories and not about fat grams themselves – fail to realize, and often at their eventual dismay, how the body actually gains and loses weight.

The typical adult male American diet calls for 2000 calories per day because this is how many calories are collectively use and burned (i.e. converted into energy) by the body each day. As an example, an average male dieter who consumes 1800 calories a day will “save” 200 calories per day. As there are 3,500 calories in a pound, the dieter in this scenario will “save” 3,600 calories over the course of 18 days (18 x 200 calories). This translates into a loss of one pound. Similarly, if this dieter consumes an excess 200 calories per day, a pound of weight will be gained in 18 days.

A dieter who is not aware of this mathematical formula may indeed avoid fat altogether and consume, for example, 6 tablespoons of “fat free” caramel topping per day; believing that this is not a part of the weight gain equation, because it is labeled as “fat free”. This is not false advertising, as fat free caramel topping contains no fat grams. However, fat free caramel topping delivers 103 calories per two tablespoon serving[iv].

If this dieter is adhering to a diet regimen of 44 fat grams per day -- and does not count calories -- then he will simply not know that in these 6 mere tablespoons are a substantial 309 calories; or 15% of the total daily caloric intake for a 2000 calorie/day diet.

In fact, a dieter could subsist entirely on “fat free” foods, and easily exceed their target daily caloric intake by their second meal of the day. These excess calories are obviously not deriving from fat grams; but they are coming from another source, most probably carbohydrates.

Again, the message here that many dieters do not receive from the advertising and marketing media is that fat grams in and of themselves do not necessarily “cause” weight gain. Rather, fat grams contribute to the total caloric intake, and they should be counted alongside carbohydrates and proteins.

Adding an unnecessary layer of complexity here is that many “healthy foods”, such as energy bars, contain an excessive amount of calories. A chocolate chip Energy Bar™, for example, contains 230 calories; which is actually only 40 calories less than a Butterfinger™ candy bar[v]. Unfortunately, because the Energy Bar contains 2 grams of fat and is therefore “low fat”, some dieters eat several per day; and pack on 230 calories each time, despite the fact that virtually none of those calories come from fat. It does not matter; the dieter will still gain weight if his or her daily caloric intake threshold is surpassed. Dieters who expect yogurt-covered bars to be “healthier” are also misled; the yogurt-berry Balance BarÔ contains 200 calories per serving, despite the fact that only 25% of the calories come from its 6 grams of fat.

However, there are some responsible nutritional supplement products on the market that are engineered to be both low fat/fat-free and low-calorie. These foods are of benefit to dieters when they are losing weight, and also in the vulnerable period after the weight has been lost. Regrettably, many very well intentioned dieters who have made tremendous strides and sacrifices to lose weight regain it within the first few “post-diet” months. While a number of factors influence whether a dieter will regain weight, including environment and genetics, one major culprit is that dieters are not provided with low-fat, low-calorie, and palatable food sources once they have achieved their weight loss goals. They consequently return to previous eating habits, and the unwanted weight returns within weeks.

However, as mentioned, there are intelligent nutritional supplements on the market that do fill this void, and ethically serve dieters – and post-dieters – with foods that they need to stay healthy, and fend off weight gain. For the sake of current and future dieters who are going to struggle with misleading “fat free” marketing, it is hoped that such intelligent companies, and their products, quickly become the norm of the future, rather than the exception of today.

[1] Fat grams contain 9 calories each.

[2] 3 grams of fat per onion ring!

[3] As briefly noted above, many dieters fail to realize that there are healthy unsaturated fats that the body requires; the body cannot produce fat on its own, it must receive it through diet. Yet even unsaturated fat grams contain 9 calories each, and so the understanding the fats should be severely limited holds true.

REFERENCES

[i] Source: “Unsaturated Fat”. Discoveryhealth.com.
http://health.discovery.com/encyclopedias/1946.html

[ii] Source: “Fat Content of Foods”. Weight Control Infocenter.
http://holisticonline.com/Remedies/weight/weight_table-fat-content-of-foods2.htm

[iii] : “Watching Fat vs. Calories”. Good Housekeeping/iVillage.
http://magazines.ivillage.com/goodhousekeeping/diet/nutrition/qas/0,,284558_291893,00.html?arrivalSA=1&cobrandRef=0&arrival_freqCap=1&pba=adid=13272851

[iv] Source: “Fat Free vs. Regular Calorie Comparison”. US Food and Drug Administration.
http://www.fda.gov/fdac/features/2002/chrt_calcomp.html

[v] Source: “Fueling Up with Energy Bars”. Healthcentral.com
http://www.healthcentral.com/FitorFat/FitorFatFullText.cfm?ID=34334&storytype=CBTips

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