Healthy Diet Obesity Facts Overweight Children
Counting Calories French Paradox Fitness Classic Articles
This site offers weight loss and diet information, not indoctrination. Information is based on science, while indoctrination distorts and manipulates science to sell devices or "systems". Information is free or cheap, and always effective. Indoctrination invites high costs, promises unrealistic achievements, and often harms.
You do not need a famous lifestyle guru, a "revolutionary" dieting formula, or a "miraculous" exercise gadget to lose fat and improve your physical condition. You need self-confidence, the right information and sometimes a competent instructor, who practices, what he or she preaches.
Authors of "new" diets or "new" weight loss programs will try to convince you that their ideas are the best. Many of them are right but only under this condition: what is good for John, may not be good for Mary. You can lose weight on a high protein and on a low fat diet; you can shed pounds by becoming a vegetarian or by just modifying and controlling your usual food consumption.
There is only one person competent enough to tell you how to lose weight: you. Go to a guru and he'll say: you need my method! Go to another and he'll say... you already know what.
Overweight people usually choose their approaches impulsively and at random. Some are lucky; most get disappointed. That's why you need to be patient and accumulate sufficient knowledge, before you become a successful dieter. Going for a "program" promising you a 15 pound a week weight loss - is the worst idea possible. Stick with this website for a while and you will soon find out that offers like that are completely unrealistic.
We do not want to make an impression that we are weight loss missionaries. This site offers a lot of free material but it also sells the most specific information. What differentiates us from other affiliates is this realization: Why should we sell bad stuff, when there is so much good stuff out there?
This question may sound naive in a world, where a pretty lie is priced higher than not so pretty truth. Still, we decided not to promise you that there are some weight loss miracles available. We decided to convince you that the right information is what you need the most.
The best diet pill is the right information; take it as often as possible.
The worst diet pill is misinformation; never use it.
THREE SIMPLE TIPS
1. Drink water and a lot of it. This is the simplest but probably the most effective thing you can do to aide your weight loss. Forget about soft drinks (even the diet ones are loaded with salt) and juice (too many carbohydrates). Good old water is the only way to go. When you drink little, water tends to accumulate in your body making you look and feel heavier. When you drink a lot, your metabolism is faster and excessive liquids are removed from your body.
2. Switch from a diet plan based on carbohydrates (breads, pastas, rice, fruits) to one preferring lean sources of protein (eggs, skinless chicken and turkey, fish, sea food, ham, beans, low fat cottage cheese) and vegetables. Use plant oils for your cooking. Eat mainly whole-grain bread but not too much of it. Implement your new diet plan gradually rather than overnight. That way you will be less likely to give it up.
3. Eat small frequent meals to keep your metabolism high around the clock. You cannot go six or seven hours without eating, get extremely hungry, and then consume one huge meal. This is without a doubt the worst way to eat and you’ll never lose weight with this method. Eat small portions every 3 hours or so throughout the day. Your metabolism rate slows down during sleep hours, so have your first meal early in the morning.
TEN MOST COMMON WEIGHT-LOSS MISCONCEPTIONS
1. I need to go on a diet.
The whole concept of a diet sets us up to think we will be on a diet then off a diet. Instead, think of your plan as a lifestyle commitment to healthy eating and exercise, for the rest of your life.
2. I'll get back on track next Monday.
There's no day like today. If you slip, just pick up where you left off. Persistence works wonders.
3. All my problems will be solved when I lose weight.
Dropping pounds may leave you feeling healthier and happier - but it won't make you more lovable or turn you into a runway model. Be clear about why you want to shed pounds and set realistic goals.
4. I shouldn't wear a bathing suit until I've lost all the weight.
Lots of people of all different sizes enjoy sexy clothes. When you love yourself, you start enjoying life. Break big goals into smaller ones, and reward yourself along the way. Rather than saying: I need to lose 25 pounds, say: I'll buy a new swimsuit, one size smaller.
5. The less I eat, the faster I'll lose weight.
Wrong. The less we eat, the slower our metabolism gets, and the slower we lose the weight. Deprivation also makes us unhappy and actually causes us to overeat and overindulge. A slow and steady approach is your best bet for building a healthy relationship with food and reaching your long-term goals.
6. In order to lose weight, I have to give up the foods I love.
Treating yourself to your favorite foods - of course in moderation - is not only allowed but even recommended by rational weight loss programs.
7. In order to lose weight, I must exercise.
Exercise is very good for everybody and it will greatly enhance your efforts, but you can still lose weight without exercising.
8. Once I've gained weight having a baby, I'll never lose it.
Weight loss is achievable for anyone. After giving birth, your metabolism may be sluggish, but you can quickly speed it up and lose weight just by eating the right proportions of foods at right times during the day.
9. Fat free foods help me lose weight and keep it off.
Fat free foods are unfortunately not calorie free foods. It's calories not just fat that really cause you to gain weight. Once again, you can control your calorie intake without counting or depriving yourself of the foods you love.
10. There is no point in even trying to lose weight, because as soon as I do, I put it right back on.
That usually happens, when you starve yourself. You slow down your metabolism to such a degree that even a moderate increase in eating thwarts your efforts. Rational dieting is the best way to long term weight loss.
Do not believe that factors such as will-power or self-control are absolutely necessary to lose weight and improve your health. First of all, your must use your imagination.
GET RID OF FAT WITH MERIDA AND XENICAL
(and avoid Ephedra!)
We strongly warn you against using any of the countless concoctions promising quick weight loss. Ephedra was once considered a great help in losing weight and in enhancing athletic performance. Now, more and more experts agree that the herbal supplement ephedrine and other ephedra alkaloids have caused serious injury or death. Possible complications include strokes, heart attacks, seizures, heart palpitations, psychotic episodes, upper gastrointestinal effects, hyperactivity, insomnia and other adverse effects.
Most scientists and government officials believe that ephedra is dangerous. The FDA indicates a lack of evidence that ephedrine really improves performance and helps people lose fat. A study published in the Annals of Internal Medicine evaluated data from poison control centers and revealed that 64 percent of all the adverse events from herbal products in U.S. were from ephedra. Ephedra is banned by the International Olympic Committee and in U.S. by the NFL and the NCAA.
If you want to increase your weight control with a pill, use only medications accepted by FDA. The Federal Food and Drug Administration recognizes as valid weight loss agents these two products: MERIDA and XENICAL.
MERIDA is used as an appetite suppressant. It is applied in conjunction with an overall diet plan. XENICAL prevents dietary fats from being absorbed and this allows about 30% of the fat eaten in the meal to pass through the intestines undigested. Benefits are obvious.
PS:We published the above warnings against ephedra several months before the U.S. Government moved to ban this so called "dietary supplement".
BODY SHAPE CONTROL
It's not just limiting calories.
Eating less, or cutting back on fat in your diet, won't keep the weight off. What you really need to do is strike a good balance between the calories you consume and the calories you burn. And the only way to do that is to exercise.
Please, don't complain. By exercising, you can lose weight while you eat more calories than if you simply went on a diet. Regular physical activity is much more effective at keeping the weight off in the long run than any diet.
One choice is aerobic exercise.
With aerobic exercise you can lose pounds without drastically reducing the calories you consume or sacrificing important nutritional needs. One reason for this is because aerobic exercise not only elevates your metabolism while you're exercising, it can also keep it elevated even after you're done, depending of course on how long and how strong you exercise.
If weight control is your goal, some types of aerobic activity will work better than others. Low-impact aerobics, like walking, step aerobics and low-impact aerobic dance are your best bets. Some good no-impact aerobic activities you can benefit from include swimming, bicycling and rowing.
Strength training enhances weight management.
Your muscles burn calories during physical activity. What you may not know is your muscles also burn calories when your body is at rest. Increase your muscle mass, and you'll be increasing your body's capacity to burn calories both during activity and at rest.
Diets that restrict calories substantially can cause loss of lean muscle mass, along with loss of fat. By incorporating strength training into your activity program, as well as following a moderate diet, you'll be able to maintain lean muscle mass while you lose fat.
Success means right eating and right exercise.
Follow a moderate low-fat diet and an exercise program that combines aerobic activity and strength training. That's the key to losing weight - and keeping it off.
Begin slowly with exercises you find comfortable and build up as your body becomes accustomed to the activity level. Don't start out too hard or too fast. Chances are you may injure yourself or quit before you've done yourself much good.
And remember, you can't lose weight overnight. Set a realistic goal for yourself - like one to two pounds a week - eat healthy, get going on a program of regular physical activity, and you'll be delighted by what you accomplish.
GLYCEMIC INDEX AND GLYCEMIC LOAD
Recent research shows that certain carb-rich foods can cause extreme surges in blood sugar and insulin surges that contribute to weight gain and increase your risk of developing diabetes or heart disease. But carbs differ greatly in their potential to do this. The key variable is the Glycemic Index, a ranking of the foods according to how rapidly their sugars are released into the blood stream.
The body converts all digestible carbohydrates into glucose, the sugar that our cells use as fuel. When glucose molecules pass from the gut into the bloodstream, the pancreas releases insulin, a hormone that activates cells to absorb it. Muscle, fat and other cells then sponge the excess glucose from the blood, and insulin levels return to normal.
Carbohydrates that break down slowly in your body rate well or "low" on the Glycemic Index. On the other hand, carbs that break down too quickly and cause your insulin levels to spike and your body to store fat are given higher glycemic values. These "bad" carbs also leave you hungry soon after a meal, so if you're looking to lose weight, you should seek to incorporate as many "good" carbs with low glycemic values as possible to keep your blood sugar levels stable and you metabolism burning strong.
The concept of a Glycemic Index emerged in the 1990s, when researchers at the University of Toronto showed that some foods (cornflakes or potatoes for example) raised blood sugar faster and higher than others (oatmeal or brown rice), placing greater demands on the insulin system. That discovery led to another more useful measurement called Glycemic Load, developed by a team from the Harvard School of Public Health. It takes into consideration both a food's Glycemic Index and how much carbohydrate the food delivers in a single serving.
Most fruits, vegetables, beans and whole grains have low glycemic loads: their sugars enter the bloodstream gradually, triggering only a moderate rise in insulin. But when fruits are squeezed into juices, or grains are pulverized into fine flour, they become the equivalent of sugar water.
SOFT DRINKS MAKE YOU FAT
Many people, who are trying to lose weight, place the emphasis on tracking what they eat while not paying much attention to tracking the beverages they drink. Yet the calories, consumed both in solid form and liquid form, add up at the end of the day.
Beverages such as soft drinks, fruit-flavored drinks (not 100 percent juice), coffee drinks, and alcoholic drinks are the American public's biggest source of added sugar, which contains a large amount of calories. Furthermore, calories taken in as liquid aren't equal to food calories. That's because beverages don't fill up the stomach or leave you satisfied. So, while you've taken in more than your share of calories in the form of sugar after drinking a soda, you don't feel full and you'll probably end up consuming the same amount of calories in the form of solid food. Add it all up, and your weight loss plan will be ruined.
Consider these points: Liquid calories don't satisfy the body's hunger and appetite and don't signal in a sense of fullness to the brain for an extended period of time. A typical can of soft drink contains 150-200 calories. 3500 calories equal one pound - if you drink two cans of soda a day, you could gain one pound every ten days. After half a year, that's about 18 pounds! So, how can you avoid becoming overweight, if you consume a lot of soft drinks?
Here is what you can do: Limit the amount of liquid calories you consume each day. Start by cutting down one soft drink each week until you're only drinking them once in a while. Drink water! Hands down, water is the best thirst-quencher and it helps you to lose weight, because your metabolism slows down, when you are dehydrated.
This site's Web Master is Wes J Kaczmarek, Ph.D.
Lose Weight Classic
6842 Park Ridge Drive
Madison, WI 53719
Wes J Kaczmarek at 59
Copyright (c) 2006-2016 Lose Weight Classic. All rights reserved.