by: Paul Buckley
The math is pretty simple. One pound of fat equals 3500 calories. Want to lose a pound a week? Then you need to consume 3500 calories less per week than you use. That's about 500 calories a day. By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.
All right - that doesn't sound like much, especially if you're more than 25 pounds overweight. Study after study has shown, though, that those people who lose weight gradually - at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.
So how much exactly IS 500 calories? If you're going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? Here's how easy it is to lose 500 calories a day:
Use milk instead of cream in your coffee. Savings? 50 calories per cup.
Skip the butter on your baked potato. Savings? 100 calories
Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200 calories
Skip the Big Mac and have a salad instead. A Big Mac weighs in at a whopping 460 calories. A fresh salad with a light dressing? Less than 100! Savings? 360 calories
Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories
Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85. Savings? 80 calories.
Switch to low-fat cream cheese on your bagel. Savings? 90 calories per ounce.
Love those fries and can't give them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier ones. Savings? 50 calories per 4 ounce serving
If you'd rather look at losing weight from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day. How easy is that to do? Take a look:
Take a half-hour walk around the park. Aim for a pace that's a little faster than a stroll, but not fast enough to be breathless. Burn: 160 calories.
Get out your bike and take a ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories
Go dancing - and really DANCE. The longer you're out on the floor instead of at the table drinking up high-calorie drinks, the more you'll get out of it. Dancing that makes you breathless and warms up your body will net you a nice calorie savings. Burn: 400 calories for one hour
Swimming is great for you, and a lot of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl - if you can get up to an hour you'll be doing great! Burn: 510 calories
Get out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as many calories as a brisk walk. Burn: 250 calories.
Play a game of tennis. Hook up with a friend for a weekly tennis game and you'll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 calories
It's important to keep in mind that all exercise/calorie numbers are based on a woman weighing 130 pounds. If you weigh more, you'll burn more. Want an added bonus to burning calories through exercise? When you exercise, you build muscle by converting it from fat. Three guesses which kind of body tissue burns more calories - even when you're not exercising. You got it - your body uses more energy to maintain and feed muscle than it does fat.
For best results, mix and match food savings with exercises that burn calories. Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it's starving and slow your metabolism. Keep calorie ranges reasonable, and consult a doctor if you want a quicker, more drastic weight loss.
ABOUT THE AUTHOR
Paul Buckley-for much more weight loss information visit The Healthy Diet Zone at http://www.healthydietzone.com
Monday, August 3, 2009
What Can We Eat to Avoid Obesity?
Labels:
Diet
0
comments
by: (c) Anna "Overweight? NO MORE!"
Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as "low." It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.
Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.
On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005. You may check the site at
www.healthierus.gov/dietaryguidelines
Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.
One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know . there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.
Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.
Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.
So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.
Drinking 8 glasses of water a day will help your metabolism too.
Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example.
In 2004, the U.S. Food and Drug Administration allowed olive oil products to make the claim: "Limited and not conclusive scientific evidence suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil."
Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.
If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.
If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...
Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.
Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.
For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.
Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think."do I really need those empty calories and extra fat?" Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don't burn those extra calories..
The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.
Now, let me go and grasp my warm cup of green tea to speed up my metabolism.
Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, "Official! Overweight? NO MORE!" We can do it!
=============================================
ABOUT THE AUTHOR
Anna "Overweight? NO MORE!" lost over 80 pounds from 230 pounds and has kept the weight off for 3 years. She believes that every person can achieve a healthier figure with determination, eating healthy, and exercising. There is no general miracle diet, but every body responds differently. It is a matter of taking the first step: "Believing that one can regain a healthier body, having that strong inner motivation is the key to stay focused. I did it, so can you!"
www.officialoverweightnomore.com
contact: anna@officialoverweightnomore.com
NOTE: This article may be freely reprinted in your ezines, ebooks, off-line publications, or on your websites. We only require that the entire article - inluding the links, and the resource box "about the author" at the bottom of each article remain unchanged.
Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as "low." It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.
Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.
On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005. You may check the site at
www.healthierus.gov/dietaryguidelines
Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.
One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know . there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.
Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.
Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.
So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.
Drinking 8 glasses of water a day will help your metabolism too.
Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example.
In 2004, the U.S. Food and Drug Administration allowed olive oil products to make the claim: "Limited and not conclusive scientific evidence suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil."
Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.
If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.
If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...
Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.
Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.
For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.
Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think."do I really need those empty calories and extra fat?" Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don't burn those extra calories..
The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.
Now, let me go and grasp my warm cup of green tea to speed up my metabolism.
Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, "Official! Overweight? NO MORE!" We can do it!
=============================================
ABOUT THE AUTHOR
Anna "Overweight? NO MORE!" lost over 80 pounds from 230 pounds and has kept the weight off for 3 years. She believes that every person can achieve a healthier figure with determination, eating healthy, and exercising. There is no general miracle diet, but every body responds differently. It is a matter of taking the first step: "Believing that one can regain a healthier body, having that strong inner motivation is the key to stay focused. I did it, so can you!"
www.officialoverweightnomore.com
contact: anna@officialoverweightnomore.com
NOTE: This article may be freely reprinted in your ezines, ebooks, off-line publications, or on your websites. We only require that the entire article - inluding the links, and the resource box "about the author" at the bottom of each article remain unchanged.
Weight Loss - It's not about the numbers, it's your approach
Labels:
Weight
0
comments
by: Greg Ryan
Weight loss is more about figuring out your unwanted behaviors rather than numbers on a scale, chart or treadmill. Figure the whys out and you will have staying power. Don't and keep getting more out of shape.
Today obesity, diabetes and heart disease runs through us at epidemic levels, Why? The answer lies not in the thousands of different kinds of diet, weight loss and workout programs offered, the answer lies in the approach. But, no one wants to talk about that. Do you ever wonder why that is?
Do we not want to know, or could it have something to do with the doctor's and those in the fitness industry not wanting to explain the best approach to us? Maybe they don't even know the right way themselves? Deep down we want and need too know. Why do I say this? Twenty years of managinghealth clubs and dealing with doctor's tells me, that if they told you this, then there may be a chance you would not need them. Sounds crazy doesn't it. But, true!
Quote:
"While exercise and eating guidelines are based on good scientific principles, they do not go along with human nature or common sense. Recent history is telling us this; we are better off with encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down throats that are far beyond the reach of the majority of people. In the end, keeping things simple combined with support usually works better."
Greg Ryan
From his e-book: "Just MOVE it," www.resolutions.bz
Over the years most of us who are out of shape and want to lose a few pounds and feel a little better about ourselves, developed many different behaviors toward exercise and food. Some are good ones, but most are just barriers we have built in our minds. I guess you could also chalk it up to pure laziness.
However, the bottom line is we are going to continue down the path of destruction until someone comes up with a plan to help people deal with the reasons behind such behaviors.
No pill will do it long term, no eight minute ab's routine will concur the patterns; the only thing it will take is introspection. But, do we want to hear that? Maybe, that is just too painful to even think about right now.
Do you mean I will have to take a good long look at myself? Maybe so. At the end of the day, you are going to have to ask yourself, "Do I deal with it now or do I deal with the consequences later? Because that's really want it comes down to. Face the truth on your terms today, or face the reality on life's terms down the road in a hospital bed.
I chose to deal with it now.
So where is the magic? It's not in the pills or programs being fed to us today and it's also not found so much in the numbers on an exercise chart, the amount of weight you lift, or the miles on a treadmill.
Our success lies in:
* How willing we are to deal with the roots of the unwanted behaviors?
* Figuring out what truly motivates us?
* Developing a great support system for us personally?
* Figure out the emotions behind the food.
* Simplifying the workout program to fit your lifestyle.
Do we really want to continue to put a bandage on bleeding artery? Or do we get serious and do some mental surgery that takes care of the weight problem once in for all.
I say go for it! What do you have to lose except a few pounds?
Greg Ryan best selling author of the Changing from the "INSIDE OUT". Discover the five step common sense way to lose weight that the medical and fitness industry's DON'T want you to know. FREE Mini Course www.resolutions.bz
ABOUT THE AUTHOR
Greg Ryan is twenty year veteran of the fitness and weight loss industry. A best selling author and former employer of Kathy Smith. Greg is currently tarveling the world promoting that weight loss is about the approach and not the numbers.
Weight loss is more about figuring out your unwanted behaviors rather than numbers on a scale, chart or treadmill. Figure the whys out and you will have staying power. Don't and keep getting more out of shape.
Today obesity, diabetes and heart disease runs through us at epidemic levels, Why? The answer lies not in the thousands of different kinds of diet, weight loss and workout programs offered, the answer lies in the approach. But, no one wants to talk about that. Do you ever wonder why that is?
Do we not want to know, or could it have something to do with the doctor's and those in the fitness industry not wanting to explain the best approach to us? Maybe they don't even know the right way themselves? Deep down we want and need too know. Why do I say this? Twenty years of managinghealth clubs and dealing with doctor's tells me, that if they told you this, then there may be a chance you would not need them. Sounds crazy doesn't it. But, true!
Quote:
"While exercise and eating guidelines are based on good scientific principles, they do not go along with human nature or common sense. Recent history is telling us this; we are better off with encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down throats that are far beyond the reach of the majority of people. In the end, keeping things simple combined with support usually works better."
Greg Ryan
From his e-book: "Just MOVE it," www.resolutions.bz
Over the years most of us who are out of shape and want to lose a few pounds and feel a little better about ourselves, developed many different behaviors toward exercise and food. Some are good ones, but most are just barriers we have built in our minds. I guess you could also chalk it up to pure laziness.
However, the bottom line is we are going to continue down the path of destruction until someone comes up with a plan to help people deal with the reasons behind such behaviors.
No pill will do it long term, no eight minute ab's routine will concur the patterns; the only thing it will take is introspection. But, do we want to hear that? Maybe, that is just too painful to even think about right now.
Do you mean I will have to take a good long look at myself? Maybe so. At the end of the day, you are going to have to ask yourself, "Do I deal with it now or do I deal with the consequences later? Because that's really want it comes down to. Face the truth on your terms today, or face the reality on life's terms down the road in a hospital bed.
I chose to deal with it now.
So where is the magic? It's not in the pills or programs being fed to us today and it's also not found so much in the numbers on an exercise chart, the amount of weight you lift, or the miles on a treadmill.
Our success lies in:
* How willing we are to deal with the roots of the unwanted behaviors?
* Figuring out what truly motivates us?
* Developing a great support system for us personally?
* Figure out the emotions behind the food.
* Simplifying the workout program to fit your lifestyle.
Do we really want to continue to put a bandage on bleeding artery? Or do we get serious and do some mental surgery that takes care of the weight problem once in for all.
I say go for it! What do you have to lose except a few pounds?
Greg Ryan best selling author of the Changing from the "INSIDE OUT". Discover the five step common sense way to lose weight that the medical and fitness industry's DON'T want you to know. FREE Mini Course www.resolutions.bz
ABOUT THE AUTHOR
Greg Ryan is twenty year veteran of the fitness and weight loss industry. A best selling author and former employer of Kathy Smith. Greg is currently tarveling the world promoting that weight loss is about the approach and not the numbers.
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