Archive for April, 2009
Burn Fat, Lose Weight, The Secret to Burning Fat Naturally
Written by success on Monday, April 27, 2009 | No Comments
Categories: nutrition Tags: Drink Lots Of Water, Excess Insulin, Exercise Choices, Food Labels, Foods That Are High In Fiber, Fruits And Vegetables, Lean Meats, Rich Meals
Debra Gropp asked:
The easiest and quickest way to burn fat and lose weight is to get your metabolism revved up by eating small protein-rich meals at regular intervals of three to three-and-a-half hours throughout the day. This forces the body to maintain a steady insulin level that prevents excess insulin being released, thus avoiding fat build-up. Instead, your body must use the energy right away, keeping a consistent fat-burning level.
Never skip meals. This slows down the metabolism. Eating regularly, contrary to what most people believe, is what causes the metabolism to operate at its most efficient levels. Whenever you eat, your body must expend the necessary energy to process, digest, and absorb the food. Consequently, the more you eat (the right food combinations) the more your body burns fat and increases weight loss.
Use the guidelines list below to help you make the right food and exercise choices.
*Eat Lean Protein Foods. The majority of calories from lean protein foods are burned up in the digestion process. This is called the thermic effect, a process that promotes weight loss and fat-burning. Lean protein foods have the highest thermic effect of any other foods. Eat lean meats, poultry, and fish. Never fry your food in heavy oil. Broiling, baking and grilling are the healthiest ways to cook meats and fish.
*Eat Lots of Fiber. Foods that are high in fiber absorb the substances containing fats, carbohydrates, sugars, and the calories associated with them. This speeds up the digestion process resulting in increased weight loss. The highest fiber foods are whole fruits and vegetables (in their natural state), whole grain cereals and bread, brown rice and wheat germ. If in doubt of the fiber content, always check food labels.
*Drink Lots of Water. By increasing your intake of fiber, you will need to drink at least 8 glasses of water a day to keep the fiber moving through and out of your body. Water also speeds up metabolism, encouraging increased weight loss, and flushes toxins from the body. To keep your body at its peak efficiency level, it must have plenty of water.
*Never Eat Carbohydrates at Night. Carbohydrates provide fuel that your body uses for energy. When your body does not need the fuel, it stores the carbs as fat. Eating them too close to bedtime will always force your body to store them as fat.
*Participate in Aerobic Exercise. No, you do not need to join a gym or wear yourself out by performing a grueling workout. All you need to do is walk! The exercise that benefits everyone and is the easiest to do, regardless of fitness level, is walking. Because it is an aerobic exercise it increases the metabolism, forcing increased fat-burning effects, and maintains it even after activity has stopped. It can be done inside or outside, alone or with a friend.
As you can see, forcing your body to burn fat and lose weight naturally is easily achievable by making simple changes in your eating and lifestyle habits. By making these changes, you will lose weight, enjoy better health and force your body to perform at its peak.
Lose Fat
The easiest and quickest way to burn fat and lose weight is to get your metabolism revved up by eating small protein-rich meals at regular intervals of three to three-and-a-half hours throughout the day. This forces the body to maintain a steady insulin level that prevents excess insulin being released, thus avoiding fat build-up. Instead, your body must use the energy right away, keeping a consistent fat-burning level.
Never skip meals. This slows down the metabolism. Eating regularly, contrary to what most people believe, is what causes the metabolism to operate at its most efficient levels. Whenever you eat, your body must expend the necessary energy to process, digest, and absorb the food. Consequently, the more you eat (the right food combinations) the more your body burns fat and increases weight loss.
Use the guidelines list below to help you make the right food and exercise choices.
*Eat Lean Protein Foods. The majority of calories from lean protein foods are burned up in the digestion process. This is called the thermic effect, a process that promotes weight loss and fat-burning. Lean protein foods have the highest thermic effect of any other foods. Eat lean meats, poultry, and fish. Never fry your food in heavy oil. Broiling, baking and grilling are the healthiest ways to cook meats and fish.
*Eat Lots of Fiber. Foods that are high in fiber absorb the substances containing fats, carbohydrates, sugars, and the calories associated with them. This speeds up the digestion process resulting in increased weight loss. The highest fiber foods are whole fruits and vegetables (in their natural state), whole grain cereals and bread, brown rice and wheat germ. If in doubt of the fiber content, always check food labels.
*Drink Lots of Water. By increasing your intake of fiber, you will need to drink at least 8 glasses of water a day to keep the fiber moving through and out of your body. Water also speeds up metabolism, encouraging increased weight loss, and flushes toxins from the body. To keep your body at its peak efficiency level, it must have plenty of water.
*Never Eat Carbohydrates at Night. Carbohydrates provide fuel that your body uses for energy. When your body does not need the fuel, it stores the carbs as fat. Eating them too close to bedtime will always force your body to store them as fat.
*Participate in Aerobic Exercise. No, you do not need to join a gym or wear yourself out by performing a grueling workout. All you need to do is walk! The exercise that benefits everyone and is the easiest to do, regardless of fitness level, is walking. Because it is an aerobic exercise it increases the metabolism, forcing increased fat-burning effects, and maintains it even after activity has stopped. It can be done inside or outside, alone or with a friend.
As you can see, forcing your body to burn fat and lose weight naturally is easily achievable by making simple changes in your eating and lifestyle habits. By making these changes, you will lose weight, enjoy better health and force your body to perform at its peak.
Lose Fat
Easiest Way to Burn Fat
Written by success on Monday, April 27, 2009 | No Comments
Categories: Uncategorized Tags: Body Fat, Digestion Absorption, Exercise Cause, Fat Burning Exercise, Glucose, intense exercise, Leading Cause Of Death, Metabolic Rate
peterhutch asked:
Fat burning is essential to every health and fitness program. Excess stored body fat has significant implications to health and obesity is now the leading cause of death in the United states. Fat burning exercise and fat burning foods work together to burn body fat and to use body fat as fuel. At any given time, we store only about 1500 kilo calories of energy as glycogen, but between 50,000 and 60,000 kilo calories as stored body fat.
While exercising our muscles burn both fat and glucose (carbohydrates in the blood) in different proportions. Depending on how an individual exercises muscle can burn fat in a larger proportion to glucose. When activity is light and easy we tend to burn a much higher percentage of fat. Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement.
If you exercise first thing in the morning your metabolism will get a boost for the whole day allowing for more calories to get burned throughout the day.
Exercising at night you rev up your metabolism only a short time just before you are going to sleep. When you sleep your body goes into the slowest metabolic rate of the day. Exercising at night can be counterproductive when you want to exercise to burn fat.
Digestion and absorption of a protein are critical to producing high levels of amino acids in the blood to stimulate the muscle growth process. Hydrolyzed, short chain (oligopeptides) whey isolates are shown to be absorbed faster and in greater amounts compared to other proteins. I hope you know that dieting and intense exercise cause an undesirable competition between muscle and the immune system for a limited amount of glutathione.
Go swimming. Not often seen in “how to burn body fat” guides, but swimming, if you do it with intensity, is truly a fat burner. Not only that, but it works muscles that can otherwise be dormant, PLUS it will help you maintain some flexibility in your muscles as they get larger and you get heavier. It’s not for everyone, but you’ll be surprised if you give it a shot.
Fat burning zone. You may have noticed that some bikes and treadmills at the gym have a setting that says “fat burning zone”, which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason.
A diet that will enable our body to burn fat needs to restrict carbohydrates. The popular low carbohydrate diets are based on this fact. If the body has no carbohydrates to burn, it next burns body fat. But, while a high protein and low carbohydrate diet can be helpful in burning body fat ; it can also have harmful long term effects. Make sure your diet is not overly restrictive. Make sure you are still getting the proper nutrients with any diet that restricts carbohydrates.
Lose Weight
Fat burning is essential to every health and fitness program. Excess stored body fat has significant implications to health and obesity is now the leading cause of death in the United states. Fat burning exercise and fat burning foods work together to burn body fat and to use body fat as fuel. At any given time, we store only about 1500 kilo calories of energy as glycogen, but between 50,000 and 60,000 kilo calories as stored body fat.
While exercising our muscles burn both fat and glucose (carbohydrates in the blood) in different proportions. Depending on how an individual exercises muscle can burn fat in a larger proportion to glucose. When activity is light and easy we tend to burn a much higher percentage of fat. Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement.
If you exercise first thing in the morning your metabolism will get a boost for the whole day allowing for more calories to get burned throughout the day.
Exercising at night you rev up your metabolism only a short time just before you are going to sleep. When you sleep your body goes into the slowest metabolic rate of the day. Exercising at night can be counterproductive when you want to exercise to burn fat.
Digestion and absorption of a protein are critical to producing high levels of amino acids in the blood to stimulate the muscle growth process. Hydrolyzed, short chain (oligopeptides) whey isolates are shown to be absorbed faster and in greater amounts compared to other proteins. I hope you know that dieting and intense exercise cause an undesirable competition between muscle and the immune system for a limited amount of glutathione.
Go swimming. Not often seen in “how to burn body fat” guides, but swimming, if you do it with intensity, is truly a fat burner. Not only that, but it works muscles that can otherwise be dormant, PLUS it will help you maintain some flexibility in your muscles as they get larger and you get heavier. It’s not for everyone, but you’ll be surprised if you give it a shot.
Fat burning zone. You may have noticed that some bikes and treadmills at the gym have a setting that says “fat burning zone”, which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason.
A diet that will enable our body to burn fat needs to restrict carbohydrates. The popular low carbohydrate diets are based on this fact. If the body has no carbohydrates to burn, it next burns body fat. But, while a high protein and low carbohydrate diet can be helpful in burning body fat ; it can also have harmful long term effects. Make sure your diet is not overly restrictive. Make sure you are still getting the proper nutrients with any diet that restricts carbohydrates.
Lose Weight
I Need to Get Rid of My Fat, But How? Lose Weight Quickly With the Right Diet.
Written by success on Monday, April 27, 2009 | No Comments
Categories: Health Tags: Everyday Foods, Excess Pounds, Fad Diet, Healthy Balanced Diet, Healthy Diet, Soups, Weight Loss, Yo Yo
I know I need to get rid of all my excess pounds, but how? Lose weight quickly with a healthy balanced diet and moderate exercise. It is really that simple, the problem is, most of us want a miracle and that is simply not going to happen. The fat came with time and unfortunately it is going to go with time! Do not lose heart though; there are ways to speed up the process if you are willing to put in that little extra effort.
1. Start with a healthy balanced diet:
Very important: if you are saying “I need to get rid of my fat,” you have to eat healthy and you have to eat enough. This is the problem with all the fad diets, you eat too little and lose mostly water and muscle instead of fat. As soon as you start eating normal again, the water comes back and so does the weight except for the precious muscle you lost. The muscle you lose with a fad diet is one of the biggest problems that results in yo-yo dieting. With less muscle to burn energy, your metabolism slows down and you gain weight much easier than before you went onto the fad diet!
If you go onto the correct diet on the other hand, that will not happen and the weight loss will be real. With the correct diet you will not only lose water but you will burn fat. This is very important as going wrong here can really cost you in the future. Do not fall for a diet that makes you eat very little or mostly one kind of food. Most of all, stay away from those liquid diets. I do not mean healthy meal replacement shakes, I mean those “soups” that you can eat in unlimited quantities, but you still starve all day!
For a normal healthy eating plan you will eat ordinary, everyday foods that are easily available. There is not need to eat expensive “special” meals and bars. You can do very well on the food you normally buy. Get a diet that gives you a choice and lets you choose the food you prefer and that are readily available. It is better for your health and it is better for your pocket!
There are many diets out there, choose a good one, stick to it and you will have success.
2. Moderate exercise:
Here is where you can almost make the miracle happen. With moderate exercise you can speed up the process considerably. Take note though, “Moderate” exercise! No good will come of it if you go overboard. You’ll burn muscle once again and it will be counter productive. For the best fat burning exercise you need to exercise at 60% of your maximum heart rate for about forty minutes, three to four times a week. Doing more will not burn more fat.
To work out what your maximum heart rate is, take 220 minus your age. Now you can work out your optimal heart rate for fat burning take 60% of that. Now you have your maximum heart rate to work the most efficiently. For example, if you were 42 years old, the formula would look like this. 220-42= 178. And now you get 60% of the 178 and that is 107. Divide that by 6 and you have a 10 second count if you are checking your heart rate manually. If the machine gives you your heart rate you can work harder or slow down as needed to maintain the fat burning zone.
So, these are the basics if you are saying “I have to get rid of my fat, but how?” Lose weight quickly with a combination of the correct diet and healthy moderate exercise.
By: Magrietha Du Plessis
About the Author:
1. Start with a healthy balanced diet:
Very important: if you are saying “I need to get rid of my fat,” you have to eat healthy and you have to eat enough. This is the problem with all the fad diets, you eat too little and lose mostly water and muscle instead of fat. As soon as you start eating normal again, the water comes back and so does the weight except for the precious muscle you lost. The muscle you lose with a fad diet is one of the biggest problems that results in yo-yo dieting. With less muscle to burn energy, your metabolism slows down and you gain weight much easier than before you went onto the fad diet!
If you go onto the correct diet on the other hand, that will not happen and the weight loss will be real. With the correct diet you will not only lose water but you will burn fat. This is very important as going wrong here can really cost you in the future. Do not fall for a diet that makes you eat very little or mostly one kind of food. Most of all, stay away from those liquid diets. I do not mean healthy meal replacement shakes, I mean those “soups” that you can eat in unlimited quantities, but you still starve all day!
For a normal healthy eating plan you will eat ordinary, everyday foods that are easily available. There is not need to eat expensive “special” meals and bars. You can do very well on the food you normally buy. Get a diet that gives you a choice and lets you choose the food you prefer and that are readily available. It is better for your health and it is better for your pocket!
There are many diets out there, choose a good one, stick to it and you will have success.
2. Moderate exercise:
Here is where you can almost make the miracle happen. With moderate exercise you can speed up the process considerably. Take note though, “Moderate” exercise! No good will come of it if you go overboard. You’ll burn muscle once again and it will be counter productive. For the best fat burning exercise you need to exercise at 60% of your maximum heart rate for about forty minutes, three to four times a week. Doing more will not burn more fat.
To work out what your maximum heart rate is, take 220 minus your age. Now you can work out your optimal heart rate for fat burning take 60% of that. Now you have your maximum heart rate to work the most efficiently. For example, if you were 42 years old, the formula would look like this. 220-42= 178. And now you get 60% of the 178 and that is 107. Divide that by 6 and you have a 10 second count if you are checking your heart rate manually. If the machine gives you your heart rate you can work harder or slow down as needed to maintain the fat burning zone.
So, these are the basics if you are saying “I have to get rid of my fat, but how?” Lose weight quickly with a combination of the correct diet and healthy moderate exercise.
By: Magrietha Du Plessis
About the Author:
Beware! The wrong weight loss program can end up making you gain weight. Get all the info you need to prevent it when you visit Magriet’s site How To Lose Weight and her blog with the same name How To Lose Weight.