Archive for the ‘lose weight’ Category
Lose Weight During The Holidays? How To Get Double Credit For Every Lost Pound!
If you’ve been struggling with your excess fat, the prospect of the upcoming holidays may well fill you with dread.
You barely fit in your clothes as is. If things go the way they usually go during the holidays, you may have to join the post-holiday shopping crowds out of necessity! You won’t have a thing to wear – because nothing will fit anymore.
I don’t know about you, but that prospect always makes me cringe. I’ve been there, and I’d rather not repeat it.
Which is why I have occasionally approached the holiday season in a rather contrarian spirit when it comes to my intake of food. And I’m planning to do it again this year.
How’s that? Easy…
There are two major weight loss facts that work in my favor here:
Every pound I lose between Thanksgiving and early January counts twice!
It’s a matter of simple math!
As you know, those of us already struggling with extra weight can easily add 10 pounds or more during a few weeks of reckless ingestion of cookies and eggnog. I’ve done it before, and I don’t care to repeat that particular feat.
Now imagine this: Instead of adding 10 pounds, how would you feel if you were to lose 10 pounds instead. Or even “just” 5 pounds. You’d be way ahead of the game, wouldn’t you.
Sure, it’ll be a bit of a hassle. Maybe even a big hassle. But just for a few weeks. Meanwhile, if you keep the pay-off in mind, it will feel so worth it.
But it wouldn’t be half as good an idea if it weren’t for fat loss secret number two:
Most people’s bodies seem to respond very nicely to alternating high and low calorie intake days.
There are several diets that feature this technique, including renegade versions of traditional ones. Just check out the Wendie Plan, Wendie’s version of Weight Watchers, where she distributes the 35 extra “points” over just 3 to 4 of the 7 days, thereby creating quite some ups and downs.
The weight though will just go down, down, and down some more because that kind of “weight cycling” prevents our bodies from turning into metabolic slugs.
Imagine the potential of this little trick. You could work its magic by simply planning some diet days alternating with some less restrictive days – carefully scheduling the more generous allotments for the days with office parties, family Christmas celebrations, and so on.
That’s exactly what I’m going to do.
Yes, I know! It’s going to be hard with all the seasonal goodies around.
So let’s review the benefits:
If you DO lose weight NOW, it will count DOUBLE!
Instead of gaining 10 pounds, you could LOSE 10 pounds!
Net loss: 20 pounds, maybe even more!
Wouldn’t THAT be worth a little awkwardness around the punch bowl? Imagine being that much slimmer come New Year’s Eve! Imagine the dress you’d be able to wear — the one that hasn’t fit you in ages! Imagine all your friends having piled on the pounds in the meantime, wondering how the heck you managed to actually get thinner!
Go ahead. You deserve to look and feel great! Make that new and improved body your own personal Christmas present.
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The “Magic” of Weight Loss
“The ‘Magic’ of Weight Loss”
There are almost as many weight loss products at this point as there are stars in the heavens. But is that fast weight loss that they promise really guaranteed? Can these products live up to the promise of a healthy, fit body?
In the US today, an estimated 50 million people try to lose weight annually, but unfortunately only about 5% are successful. The promise of a “magical way” to lose weight is too enticing for some and the result is plenty of money spent on products with little result. Some of the more bizarre methods have included magnetic diet pills, guar gum, electrical muscle stimulators and eyeglasses that suppress appetite by projecting images on the retina!
Here are some of the examples of weight loss products on the market today:
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- Herbalife Program. Dieters rely on shakes with two meals per day and herbal supplements. The diet is not sustainable as normal healthy eating patterns are not incorporated into the diet. |
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- Nestlé’s Sweet Success. Recommended to take three times per day. The initial quick weight loss is difficult to maintain once the product is stopped. |
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- Ultra Slim Fast. A diet drink or powder to mix with beverages that is a meal substitute. Once again, good eating habits are not taught nor maintained. Weight loss is usually regained after stopping the drinks. |
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- Diet pills containing Ephedra and/or PPA (phenylproanolamine hydrochloride). These products have been proven to raise blood pressure and heart rate with even one dose. Many body builders have made the mistake of taking these products just before working out and the results have ranged from heart palpitations to hypertensive crisis (dangerous blood pressure levels). |
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- Chitosan products. These contain fibers from shellfish and can cause diarrhea and gas. Once again if a healthy diet is not in place, with exercise, these pills have little effect. |
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- Chromium supplements. Claims have ranged from lowering blood sugar levels and body fat but in reality the doses that could cause this are too high to be tolerated. Those doses have the potential for anemia and most studies have shown minimal or no beneficial effects. |
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- Green Tea Extract. This is a well known anti-oxidant which in sufficient quantities could benefit the immune system, but there is no evidence that it could cause significant weight loss. |
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- St. John’s Wort. A mild anti-depressant that has known interactions with many medications and several foods such as preserved cheeses and tyramine. Therefore, it is difficult to work into a healthy diet regimen. |
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- Xenical. Proven in clinical trials and FDA approved for weight loss. This product binds to fat in the gastrointestinal system but may result in bloating and gas. It tends to work best when worked into a sensible diet and exercise program. |
Well, that covers some of the more popular products. The final verdict is that no matter how much “magic” you are looking for, there just isn’t any. It took awhile to gain the weight after all, and it will take some time to lose it. You will still have to heat fewer calories than you burn on a daily basis. If you do decide to choose a particular weight loss product or program, be sure to research it thoroughly first.
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Green Tea’s Effect On Body Fat
Losing weight is a subject on the minds of many. Our eat on the run; TV watching lifestyle has led many of us to have bigger waistlines than we’d like; and bigger waistlines than are healthy for us. In fact, the US Centers for Disease Control estimates that over 60 million Americans, or 30% of the adult population, are obese.
Obesity related illnesses are going to lead the pack as causes of death in our country very soon if we don’t get ourselves back on track. Obesity leads to heart disease, high blood pressure, Type II diabetes and increases your risk for some forms of cancer. As our weight increases, so do our risk levels.
So, how do we go about losing the weight? Well, most of us are aware that we need to eat less and exercise more. Putting more calories into our bodies than we burn off in a day leads to weight gain. Cutting calories and getting exercise can help you get your expenditure and intake in line. There’s certainly no getting around this basic weight loss principle.
But, research is showing that there are some foods that can help you lose weight, and other foods that will pack on the pounds faster than you can say “calorie”. I’m not talking strictly calories here – I’m talking about foods that help you burn fat or stay full longer versus foods that cannot be used by the body as energy, so they automatically turn to fat.
Let’s look at foods that can help you. You might be surprised at some of these – they’re not all low calorie. However, they’re known to help you feel full longer or burn fat.
Nuts – Nuts, especially almonds, have been found to be helpful at losing weight. Now, nuts are not exactly a low calorie food, and they must be eaten in moderation. However, they are very nutritious.
Nuts are high in fat, but it’s HDL fat, which is the kind that promotes good cholesterol in the blood. HDL cholesterol helps rid the body of LDL cholesterol, which is the bad cholesterol that clogs arteries and leads to heart attacks and strokes.
Nuts are thought to make us feel full longer. In addition, they contain protein that seems to burn a lot of calories during digestion. Doctors are somewhat unclear as to how nuts work, but they do seem to have an effect on weight loss.
Milk – Research has shown that those who drink 24 ounces of low fat milk every day tend to weigh less than those who do not drink milk. Again, the reasons are not clear, but low fat milk does seem to speed up the metabolism. One study showed that women who ate a reduced calorie diet that included 3-4 servings of low fat dairy products and exercised lost more weight than those who ate a reduced calorie diet with fewer servings of dairy and exercised.
Green Tea – In recent years, green tea has gained a lot of attention for its ability to protect health and prevent disease. Green tea has been shown to prevent heart disease, cancer, Alzheimer’s disease and even Type II diabetes. But, more and more, we’re finding out that green tea may have lots of potential to help weight loss, too.
First, let’s talk about what’s so special about green tea. The magic is in the anti-oxidants. Anti-oxidants are important because they fight free radicals in our bodies.
Free radicals are damaging molecules that are created as we convert the food we eat into energy. Free radicals damage cells and DNA, leading to disease, if left unchecked. That’s why it’s so important to get anti-oxidants in our diets each day. Fruits and vegetables are also good sources of anti-oxidants.
But, some of the most potent anti-oxidants around are those found in green tea. Tea anti-oxidants are known as catechins, and they make up about 25% of the weight of a dry tea leaf. Tea contains four main catechin substances: epicatechin (EC), epicatechin gallate (ECG), epigallocatechin (EGC) and epigallocatechin gallate (EGCG). Epigallocatechin gallate (EGCG) is the most abundant catechin in tea.
Health professionals favor green tea over black tea because it retains more of these catechins in their natural form than black tea. Black tea goes through a fermentation process that changes some of these catechins from their original state into one that is less healthy. It’s these catechins that seem to have the ability to help us lose weight.
One particular study looked at Japanese men. All of the men were fed the same healthy diet for two weeks before the actual study began. Then, a 12 week study period began, in which some of the men drank one bottle of tea that contained 690 mg of tea catechins each day. The rest of the men were fed one bottle of tea that contained just 22 mg of catechins each day. All of the men continued on a healthy diet.
At the end of the study, the men who ingested 690 mg of tea catechins each day had significantly lowered their BMI, body weight, waist circumference and body fat mass, when compared to the men who consumed fewer tea catechins. The study concluded that the catechins in tea can help to reduce body fat when part of a healthy diet.
So, while we know that to lose weight we have to reduce our calories and get regular exercise, it’s nice to know that there are foods out there that can help us meet our goals more easily. So, add some nuts, milk and green tea to your healthy diet, and watch how your body changes!
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