If you are looking to drop 7 pounds in just 5 days then I am going to first explain that it's not going to be easy but I will also say that it can be done it's just going to take a little hard work from you and you are going to have to believe mentally that you can make it happen. I myself battled with this over and over for years and years, How can I just lose those last 7 pounds, how can I lose them in the next week?
Well I figured out a way that I could do just this and still be able to live a comfortable life. I gave up drinking soda, which is huge, I also gave up drinking juice and only drink water, I noticed that during my process this helps tremendously. I also gave up eating anything that had bread in it and started eating fruit for breakfast, a salad for lunch and a piece of grilled chicken for dinner, and loaded up on glasses of water in between and in due time I start to step on the scale 1 pound less, then another then another and slowly I was there I had mad my target weight and most of all I felt good.
If you would like to see more on how you can do this then please see http://www.quickrapidweightloss.info
Thursday, June 25, 2009
Wednesday, June 24, 2009
A Case on Emotional Eating
People normally eat more whenever celebrations arise, such as birthdays and the holidays. We tend to ear more whenever these kinds of events occur. In line with this, a new study found out that people who have the tendency to eat in response to external factors, such as holidays and celebrations, have lesser problems in dealing with their weight loss than those people who eat in response to their emotions (considering internal factors). The study also found out that emotional eating was associated with weight regain for people who lost weight.
Lead author Heather Niemeier of Miriam Hospital's Weight Control and Diabetes Research Center states that they have findings that the more people report eating to respond for thoughts and feelings such as when one is lonely, the less weight they lose in a behavioral weight loss program. The findings also showed that among those who have successfully lost their weight, those who report for emotional eating, were more likely to regain. The authors noted this as important, since one of the greatest challenges in facing the field of overweight and obesity treatment remains the problem of weight regain following the weight loss. According to Niemeier, participants in behavioral weight loss programs lose an average of ten percent of their body weight, and these losses are associated with significant health benefits. Unfortunately, the majority of participants return to their baseline weight within three to five years.
In this particular study, the researchers analyzed the individual's responses to a questionnaire that is widely used in overweight and obesity research called the Eating Inventory. The Eating Inventory is a tool designed to evaluate three aspects of eating behaviors in an individual such as cognitive restraint, hunger, and disinhibition. For a more specified research, Niemeier and her team only focused on the disinhibition aspect of the Eating Inventory. Although, past studies have suggested that disinhibition as a whole is an accurate predictor of weight loss, the scale itself includes multiple factors that could separately forecast outcomes. Niemeier said that the disinhibition scale will evaluate the impulse eating in response to emotional, cognitive, or social cues. Their goal was to examine and isolate the factors that make up the disinhibition scale, and then determine if these factors have a specific relationship with weight loss and regain.
Those included in the study are divided into two groups. The first group was composed of 286 overweight men and women who are currently participating in a behavioral weight loss program. The second group on the other hand included 3,345 members of the National Weight Control Registry (NWCR), an ongoing study of adults who have lost at least thirty pounds and kept it off for at least one year. According to the study, by examining these two different groups, they were able to evaluate the effect of disinhibition on individuals attempting to lose weight, as well as on those who are trying to maintain weight loss. Upon further examination, the researchers found that the components within the disinhibition scale was to be grouped in two distinct areas:
external and internal disinhibition. External disinhibition describes experiences that are external to the individual, while internal refers to eating in response to thoughts and feelings, which includes emotional eating. Results showed that in both groups, internal disinhibition was a significant predictor of weight over time. For those people enrolled in weight loss programs, the higher level of internal disinhibition, the less weight is lost over time.
Their research has suggested that attention should be given to eating that is triggered by thoughts and feelings, since they clearly play a significant role in weight loss. Internal disinhibition, however, predicted weight change over time above and beyond other psychological issues including depression, binge eating, and perceived stress. By further modification of treatments in order to address these triggers for unhealthy eating and at the same time help the patients learn alternative strategies could improve their ability to maintain weight loss behaviors, even in the face of affective and cognitive difficulties.
To learn more about losing weight please see this shocking information
Lead author Heather Niemeier of Miriam Hospital's Weight Control and Diabetes Research Center states that they have findings that the more people report eating to respond for thoughts and feelings such as when one is lonely, the less weight they lose in a behavioral weight loss program. The findings also showed that among those who have successfully lost their weight, those who report for emotional eating, were more likely to regain. The authors noted this as important, since one of the greatest challenges in facing the field of overweight and obesity treatment remains the problem of weight regain following the weight loss. According to Niemeier, participants in behavioral weight loss programs lose an average of ten percent of their body weight, and these losses are associated with significant health benefits. Unfortunately, the majority of participants return to their baseline weight within three to five years.
In this particular study, the researchers analyzed the individual's responses to a questionnaire that is widely used in overweight and obesity research called the Eating Inventory. The Eating Inventory is a tool designed to evaluate three aspects of eating behaviors in an individual such as cognitive restraint, hunger, and disinhibition. For a more specified research, Niemeier and her team only focused on the disinhibition aspect of the Eating Inventory. Although, past studies have suggested that disinhibition as a whole is an accurate predictor of weight loss, the scale itself includes multiple factors that could separately forecast outcomes. Niemeier said that the disinhibition scale will evaluate the impulse eating in response to emotional, cognitive, or social cues. Their goal was to examine and isolate the factors that make up the disinhibition scale, and then determine if these factors have a specific relationship with weight loss and regain.
Those included in the study are divided into two groups. The first group was composed of 286 overweight men and women who are currently participating in a behavioral weight loss program. The second group on the other hand included 3,345 members of the National Weight Control Registry (NWCR), an ongoing study of adults who have lost at least thirty pounds and kept it off for at least one year. According to the study, by examining these two different groups, they were able to evaluate the effect of disinhibition on individuals attempting to lose weight, as well as on those who are trying to maintain weight loss. Upon further examination, the researchers found that the components within the disinhibition scale was to be grouped in two distinct areas:
external and internal disinhibition. External disinhibition describes experiences that are external to the individual, while internal refers to eating in response to thoughts and feelings, which includes emotional eating. Results showed that in both groups, internal disinhibition was a significant predictor of weight over time. For those people enrolled in weight loss programs, the higher level of internal disinhibition, the less weight is lost over time.
Their research has suggested that attention should be given to eating that is triggered by thoughts and feelings, since they clearly play a significant role in weight loss. Internal disinhibition, however, predicted weight change over time above and beyond other psychological issues including depression, binge eating, and perceived stress. By further modification of treatments in order to address these triggers for unhealthy eating and at the same time help the patients learn alternative strategies could improve their ability to maintain weight loss behaviors, even in the face of affective and cognitive difficulties.
To learn more about losing weight please see this shocking information
How Walking Can Help You Lose Weight
If you are looking to get fit and in shape and feel that you have really tried everything else out there and you feel that this is going to be like a little monkey on your back and you just want it off then walking is going to do the trick. When you are trying to lose weight what goes threw your mind? If your like me then a lot of things do but one thing needs to be on the top of your list for sure and that is walking, walking on a daily basis helps you lose weight. The amount of steps that you take determines a lot when it has to do with losing weight and burning calories.
The main thing to remember when you are trying to lose weight is burning calories, if you can not burn calories then you can not lose weight. A good idea when you are looking to lose weight would be to write down all of your calories that you eat in a day for a week and add them up. This will better help you see just how many calories you need to burn.
Start off by walking 45 minutes a day for 6 days a week then bump that number up to 60 minutes a day. Work into this system for 90 days and watch the weight fall off. This is a great starter way to get fit and in shape and its so simple that you can get started today. Take a little time from your day to live a healthier life.
If you want more information on how you can start losing weight today see http://www.quickrapidweightloss.info
Article Source: http://EzineArticles.com/?expert=Dennis_White
54 Ways To Lose Weight
Get The Perfect Weight Loss Solution For Anyone Here
54 Tips for Losing Weight
Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don’t get fat “overnight” – so you should expect it to take a certain amount of time to lose that weight again, but don’t give up! Persistence, Determination and Grit - They should be your watchwords. These tips work – if you stick to your plan!
1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.
2. Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health.
3. Limit alcohol consumption - each serving contains 100 to 150 calories.
4. Eat fruit at least twice a day.
5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.
6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.
7. Gradually increase the length and frequency of your workouts.
8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it’s the most accurate reading.
9. Give yourself a non-food reward for every 5 pounds lost.
10. Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.
11. Use smaller plates.
12. Bring your lunch to work at least three times a week.
13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.
14. Stop eating while watching television.
15. Have someone else put away leftovers.
16. Buy a good low-fat, low-calorie cookbook or magazine subscription.
17. Try two new reduced-calorie recipes a month.
18. IMPORTANT - Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.
19. Don’t read while eating.
20. Have a sweet treat once a week.
21. Keep healthful snacks at home and at work.
22. Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce.
23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something.
24. Substitute herbs and spices for salt.
25. Shop for food when you are not hungry, and use a shopping list.
26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute.
27. Eat three vegetables a day.
28. Always eat sitting down.
29. Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”
30. Take a walk when you’re stressed or angry.
31. Eat two dairy products a day—be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.
32. Order dressings and sauces on the side and apply them with a fork.
33. Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.
34. Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
35. Cook with chicken broth, nonstick cooking spray, wine or water.
36. Drink eight 8-ounce glasses of water a day.
37. Shrink portion sizes of meats and starches, and pile on the vegetables.
38. Ask how the food is prepared when ordering in a restaurant.
39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size - these foods still have calories!
40. Select clear broth- or tomato-based soups over white soups.
41. Keep the junk foods out of sight in your home and workplace.
42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise.
43. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.
44. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.
45. Avoid batter coating or breading.
46. Use two egg whites in baking instead of one whole egg.
47. Stretch during television commercials—arm circles, leg lifts, head tilts, etc.
48. Eliminate the butter on your rolls or popcorn.
49. Learn to say “no” gracefully when a friend or relative offers you a second helping.
50. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.
51. Ask for less cheese. Have you ever tried tomato pie?
52. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.
53. Add more low-fat soy products to your diet for the soy protein and health benefits.
54. Forgive yourself when you slip—and make the next food choice a healthy one.
54 Tips for Losing Weight
Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don’t get fat “overnight” – so you should expect it to take a certain amount of time to lose that weight again, but don’t give up! Persistence, Determination and Grit - They should be your watchwords. These tips work – if you stick to your plan!
1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.
2. Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health.
3. Limit alcohol consumption - each serving contains 100 to 150 calories.
4. Eat fruit at least twice a day.
5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.
6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.
7. Gradually increase the length and frequency of your workouts.
8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it’s the most accurate reading.
9. Give yourself a non-food reward for every 5 pounds lost.
10. Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.
11. Use smaller plates.
12. Bring your lunch to work at least three times a week.
13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.
14. Stop eating while watching television.
15. Have someone else put away leftovers.
16. Buy a good low-fat, low-calorie cookbook or magazine subscription.
17. Try two new reduced-calorie recipes a month.
18. IMPORTANT - Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.
19. Don’t read while eating.
20. Have a sweet treat once a week.
21. Keep healthful snacks at home and at work.
22. Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce.
23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something.
24. Substitute herbs and spices for salt.
25. Shop for food when you are not hungry, and use a shopping list.
26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute.
27. Eat three vegetables a day.
28. Always eat sitting down.
29. Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”
30. Take a walk when you’re stressed or angry.
31. Eat two dairy products a day—be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.
32. Order dressings and sauces on the side and apply them with a fork.
33. Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.
34. Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
35. Cook with chicken broth, nonstick cooking spray, wine or water.
36. Drink eight 8-ounce glasses of water a day.
37. Shrink portion sizes of meats and starches, and pile on the vegetables.
38. Ask how the food is prepared when ordering in a restaurant.
39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size - these foods still have calories!
40. Select clear broth- or tomato-based soups over white soups.
41. Keep the junk foods out of sight in your home and workplace.
42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise.
43. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.
44. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.
45. Avoid batter coating or breading.
46. Use two egg whites in baking instead of one whole egg.
47. Stretch during television commercials—arm circles, leg lifts, head tilts, etc.
48. Eliminate the butter on your rolls or popcorn.
49. Learn to say “no” gracefully when a friend or relative offers you a second helping.
50. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.
51. Ask for less cheese. Have you ever tried tomato pie?
52. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.
53. Add more low-fat soy products to your diet for the soy protein and health benefits.
54. Forgive yourself when you slip—and make the next food choice a healthy one.
6 Tips For 6-pack Abs
Get Abs Fast Here
No matter if you are a teen trying to get into shape or a grown woman returning to the world of fitness, a harder and flatter stomach is the final goal for many a person. Because of this, this topic is covered in plenty of fitness myths and revolutionary ideas and is especially susceptible to fancy machines and ideas that claim to give a rock hard 6-pack in weeks, yet do absolutely nothing. This article does not claim to give "rock hard abs" in a week, but instead serves to try to change the views some people have gotten from watching too many infomercials at 2AM.
1. You Can't Spot-Reduce
This means that you can't burn fat only from a specific spot on your body. All the sit-ups in the world will not burn the fat on your gut. Bodyfat is lost from all over your body and is caused by a caloric deficit, not from activating a certain muscle group.
2. Cardio is Important
The key to getting a 6-pack is not in building up the abdominals, but in burning the fat that is covering them. The way to achieve this is is to have a caloric deficit, which can be achieved by both taking in less calories and using up more calories. A form of cardio that is very effective for burning fat and boosting your metabolism is HIIT. HIIT is exercising in short bursts of intense cardio followed by a short cooldown. An example of a session would be a 30 second run, followed by a 30 second jog, followed by another sprint, and so on for 4 to 15 minutes depending on the fitness of person.
3. Abs are made in the kitchen
This is the least complex and yet the most difficult aspect in getting a 6-pack. The key to getting a 6-pack is to cut down on food and lose bodyfat. Here are some easily applicable tips:
* Stop drinking soda and start to drink only water. It can make a huge difference.
* Eat 5-6 small meals a day. This helps boost your metabolism and keeps your appetite in check.
* Try to find your calorie maintenance level and gradually decrease 100-200 calories per week until your are shedding about 1-2 pounds a week.
4. Sit-ups are useless
Sit-ups are supposed to target the abs but really the hip flexors and spinal erectors are doing the work in the movement. The abdominals are only used isometrically as stabilizers. This means that sit-ups are terrible for your back and do not benefit your abs anyway.
5. Other Exercises To Do
Now this would be the time for me to plug some new life-changing product or idea, but that is not the point of this article. Here are some ab exercises for beginners to do instead of the traditional sit-up:
* Crunches - There are many different types, but try to think of it as pulling your bottom rib directly to your hip
* Weighted crunches - Do normal crunches except hold a plate to your chest
* Hanging leg raises - hang from a bar and pull your knees directly to your chest
6. Don't Give Up!
While achieving your goal of a 6-pack may not be as painless and easy as infomercials may have you think, it is still a very realistic goal even for a beginner. All it takes hard work and determination. Giving up a week after you started will not help you get a six pack or help your your overall fitness.
No matter if you are a teen trying to get into shape or a grown woman returning to the world of fitness, a harder and flatter stomach is the final goal for many a person. Because of this, this topic is covered in plenty of fitness myths and revolutionary ideas and is especially susceptible to fancy machines and ideas that claim to give a rock hard 6-pack in weeks, yet do absolutely nothing. This article does not claim to give "rock hard abs" in a week, but instead serves to try to change the views some people have gotten from watching too many infomercials at 2AM.
1. You Can't Spot-Reduce
This means that you can't burn fat only from a specific spot on your body. All the sit-ups in the world will not burn the fat on your gut. Bodyfat is lost from all over your body and is caused by a caloric deficit, not from activating a certain muscle group.
2. Cardio is Important
The key to getting a 6-pack is not in building up the abdominals, but in burning the fat that is covering them. The way to achieve this is is to have a caloric deficit, which can be achieved by both taking in less calories and using up more calories. A form of cardio that is very effective for burning fat and boosting your metabolism is HIIT. HIIT is exercising in short bursts of intense cardio followed by a short cooldown. An example of a session would be a 30 second run, followed by a 30 second jog, followed by another sprint, and so on for 4 to 15 minutes depending on the fitness of person.
3. Abs are made in the kitchen
This is the least complex and yet the most difficult aspect in getting a 6-pack. The key to getting a 6-pack is to cut down on food and lose bodyfat. Here are some easily applicable tips:
* Stop drinking soda and start to drink only water. It can make a huge difference.
* Eat 5-6 small meals a day. This helps boost your metabolism and keeps your appetite in check.
* Try to find your calorie maintenance level and gradually decrease 100-200 calories per week until your are shedding about 1-2 pounds a week.
4. Sit-ups are useless
Sit-ups are supposed to target the abs but really the hip flexors and spinal erectors are doing the work in the movement. The abdominals are only used isometrically as stabilizers. This means that sit-ups are terrible for your back and do not benefit your abs anyway.
5. Other Exercises To Do
Now this would be the time for me to plug some new life-changing product or idea, but that is not the point of this article. Here are some ab exercises for beginners to do instead of the traditional sit-up:
* Crunches - There are many different types, but try to think of it as pulling your bottom rib directly to your hip
* Weighted crunches - Do normal crunches except hold a plate to your chest
* Hanging leg raises - hang from a bar and pull your knees directly to your chest
6. Don't Give Up!
While achieving your goal of a 6-pack may not be as painless and easy as infomercials may have you think, it is still a very realistic goal even for a beginner. All it takes hard work and determination. Giving up a week after you started will not help you get a six pack or help your your overall fitness.
10 Easy Tips to Eat Your Way to Lower Cholesterol
Do you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are 10 tips you can get started with today.
As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.
One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as "healthy" and LDL as "lousy." HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.
The good news is that you can change your cholesterol for the better. Here is how to do just that:
1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.
2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.
3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.
4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it's the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)
5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.
6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say "may help lower cholesterol.")
7. Use the grill. If you're going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.
8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.
9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.
Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.
10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.
11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.
That was easy, wasn't it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!
Please check out http://www.quickrapidweightloss.info
As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.
One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as "healthy" and LDL as "lousy." HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.
The good news is that you can change your cholesterol for the better. Here is how to do just that:
1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.
2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.
3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.
4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it's the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)
5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.
6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say "may help lower cholesterol.")
7. Use the grill. If you're going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.
8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.
9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.
Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.
10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.
11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.
That was easy, wasn't it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!
Please check out http://www.quickrapidweightloss.info
Tuesday, June 9, 2009
30 Power Foods for More Fat Loss
Good food is an extremely important part of any fat loss diet. The food you eat is actually going to drive (or inhibit) your fat loss. I have put together a list o 30 Powerfoods are the kings of 'healthy foods'. They will get your body primed not only for rapid weight loss but greatly improved health.
Click Here To Lose Weight
These 30 Foods (if not all then most) should be the center pieces of your nutrition as they are loaded with vitamins, minerals, phytochemicals, essential fatty acids, fiber, essential amino acids, and all kinds of other good stuff that we dont fully understand (we just know it is good for you).
I wanted to use this list to supercharge your nutrition - hopefully youre eating lots of these already. They are chunked into 5 groups: Starches (faster acting carbs), Fruits & Vegetables (and non starch carbohydrates), Proteins, Fats, and the Powerfood Outsiders (these dontt really fit into any of the previous categories but that doesn’t take away from their nutritional power).
Starches
* Amaranth
* Quinoa
* Oats
* Yams
Fruits & Vegetables
* Apples
* Blueberries
* Broccoli
* Onions
* Oranges
* Pomegranates
* Pumpkin
* Raspberries
* Spinach
* Tomatoes
* Beans
Fats
* Avocado
* Extra Virgin Olive Oil
* Flaxseed/flaxseed oil
* Walnuts
Proteins
* Lean Poultry
* Salmon
* Lean red meat
* Omega-3 Eggs
* Cottage Cheese (with Live Cultures)
* Milk Protein Powder Blend
Power Foods Outsiders
* Green Tea
* Cinnamon
* Garlic
* Hot peppers
Which ones are you eating? Which ones aren't you eating? Make note of the ones you aren't eating and make sure you pick them up next time you go shopping. Lose weight now
Click Here To Lose Weight
These 30 Foods (if not all then most) should be the center pieces of your nutrition as they are loaded with vitamins, minerals, phytochemicals, essential fatty acids, fiber, essential amino acids, and all kinds of other good stuff that we dont fully understand (we just know it is good for you).
I wanted to use this list to supercharge your nutrition - hopefully youre eating lots of these already. They are chunked into 5 groups: Starches (faster acting carbs), Fruits & Vegetables (and non starch carbohydrates), Proteins, Fats, and the Powerfood Outsiders (these dontt really fit into any of the previous categories but that doesn’t take away from their nutritional power).
Starches
* Amaranth
* Quinoa
* Oats
* Yams
Fruits & Vegetables
* Apples
* Blueberries
* Broccoli
* Onions
* Oranges
* Pomegranates
* Pumpkin
* Raspberries
* Spinach
* Tomatoes
* Beans
Fats
* Avocado
* Extra Virgin Olive Oil
* Flaxseed/flaxseed oil
* Walnuts
Proteins
* Lean Poultry
* Salmon
* Lean red meat
* Omega-3 Eggs
* Cottage Cheese (with Live Cultures)
* Milk Protein Powder Blend
Power Foods Outsiders
* Green Tea
* Cinnamon
* Garlic
* Hot peppers
Which ones are you eating? Which ones aren't you eating? Make note of the ones you aren't eating and make sure you pick them up next time you go shopping. Lose weight now
How To Lose Weight Fast Without Spending Endless Hours Exercising - Warp Speed Fat Loss Review
First off, Warp Speed Fat Loss is a very cool concept. The idea that you have in your hands the exact step by step rapid weight loss blueprint that can help you lose 8lbs in the first week and up to 21lbs in just 28 days is very exciting.
Warp Speed Fat Loss is broken up into two main parts - diet and training. The good thing is you can be a complete idiot in both areas and still lose as boatload of weight since everything is laid out for you.
In regards to the diet. It is put together by nutritionist and fat loss master Mike Roussell. Mike has created a ton of different “diet levels” so all you need to do is 1. Know your body weight and 2. Print out the 28 day diet plan for that body weight. If you don’t like the foods Mike picked out that is okay as he made some really easy to follow videos that show you how to add your favorite foods to his diets.
The training part of Warp Speed Fat Loss isn’t a walk in the park; but if anyone told you that you could lose 20lbs of fat in just 4 weeks without a solid exercise program they’d be telling you lies. It isn’t like you have to spend your whole day in the gym either as each of the workouts are over in less than 57 minutes.
The Warp Speed Fat Loss program has already given hundreds of people results were nothing short of phenomenal. If you are looking for a brain dead simple guaranteed way to lose weight fast then definitely check out Warp Speed Fat Loss. You can pick up your copy at{aff_link}
Please See This Page Now To Get Started
Warp Speed Fat Loss is broken up into two main parts - diet and training. The good thing is you can be a complete idiot in both areas and still lose as boatload of weight since everything is laid out for you.
In regards to the diet. It is put together by nutritionist and fat loss master Mike Roussell. Mike has created a ton of different “diet levels” so all you need to do is 1. Know your body weight and 2. Print out the 28 day diet plan for that body weight. If you don’t like the foods Mike picked out that is okay as he made some really easy to follow videos that show you how to add your favorite foods to his diets.
The training part of Warp Speed Fat Loss isn’t a walk in the park; but if anyone told you that you could lose 20lbs of fat in just 4 weeks without a solid exercise program they’d be telling you lies. It isn’t like you have to spend your whole day in the gym either as each of the workouts are over in less than 57 minutes.
The Warp Speed Fat Loss program has already given hundreds of people results were nothing short of phenomenal. If you are looking for a brain dead simple guaranteed way to lose weight fast then definitely check out Warp Speed Fat Loss. You can pick up your copy at{aff_link}
Please See This Page Now To Get Started
Excess Abdominal Fat is Not Only Ugly, but Extremely Dangerous to Your Health - This is More Than a Vanity Issue!
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Excess belly fat has been associated in studies with higher levels of C-reactive protein (CRP), an indicator of inflammation within the body that can lead to heart disease.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your system on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat?
Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise & diet combined group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this every day at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
How to Get 6 Pack Abs For the Summer
http://ezinearticles.com/?How-to-Get-6-Pack-Abs-For-the-Summer&id=2439421
If you are looking to work out for the summer and lose weight then there are a few things in this information that I want you to take away and learn from. These things are not hard but they will help you shape and define your abs so rock hard you will be teaching others in no time.
OK lets start with the basics, your abs have to do with what you eat, or at least 75 percent does. If you eat junk food everyday and never exercise then I wouldn't be asking why you don't have 6 pack abs. The thing that is so tricky about abs that so many people talk about is this, people say I work out everyday I do a million crunches a day and I still have a little pouch, they never get those rock hard 6 pack abs and then they are led to believe that they can not get abs.
The truth of the matter is that everyone has a six pack underneath there and its up to you to show it. You have to be disciplined, what I mean by that is you need to control the foods that you put inside your body. There is nothing else t it. You wouldn't even have to work out or do one crunch if you just ate properly your abs will start to show.
Here is a list of foods to eat to stay healthy:
-Green Vegetables
-Lean Meats
-Fish
-Protein
-Chicken breast
-Whole Grains
-Water
This is a good list to start off with.
If you are looking to lose weight and start getting in shape today then please see http://www.quickrapidweightloss.info
If you would like to read my blog then please see http://easysimpleweightloss.blogspot.com/
Article Source: http://EzineArticles.com/?expert=Dennis_White
Friday, June 5, 2009
How To Lose Fat And Get In Shape?
If you have been wanting to lose weight and get in shape and just feel you do not have the time then I am going to give you a little insight on how you can lose the weight and do just that in no time with out having to strain yourself and break your back.
Step 1: Read, this may sound silly but you can never have enough information. If you know what types of foods to eat, how long to exercise , what to do how to be, what contains what then you will be able to lose weight in no time. Stay disciplined and workout everyday. This all sounds like very simple information when it comes to getting in shape and weight loss but sometimes people need to be reminded because they sometimes fall out of the groove.
Keep focused and in no time you will lose the fat and get in shape!
Beating the Bulge - Fat Loss
Beating the Bulge - Fat Loss
Fat Loss, this seems to be a growing concern for so many people this day and age. With all of the processed foods and the late night snacking and non exercise more and more people are finding themselves at the brink with no idea on or as what to do to start losing the weight. So many people are running to the local drug stores to grab the latest diet pill.
If you want to lose weight start by saving your money and stay away from the harmful diet pills that promise to work magic overnight. If your really looking to lose weight the the correct way to do it is by setting up a day to day planner as to what your going to eat, how long your going to exercise and who your going to talk to.
Fat loss is easy, but the hard part is starting with your self, if you can not understand that you cant eat nothing over 1,800 calories in a day and walk 45 minutes then it is going to be a hard up hill struggle, in fact it will be a battle. You need to first start by weeding out your diet of access calories, do you eat too much for breakfast lunch or dinner? Where can you cut a snack out of your day? Where can you zip that last glass of soda? These are things that you need to start pointing out to yourself when you look to start losing weight. It starts with you, the number one way to beat the bulge and cut the fat is exercise eat correct, don't stress, and believe
If you are looking to really start losing weight and you want to start getting serious then this is some must have information here http://www.quickrapidweightloss.info
Article Source: http://EzineArticles.com/?expert=Dennis_White
Lose Weight and Be Healthy
http://ezinearticles.com/?Lose-Weight-and-Be-Healthy&id=1653404
What supplements can you can take to lose weight? Have you tried countless weight loss programs and only to find that many of them don't work?
Well I have been there and I am looking to give you some basic weight loss and healthy information to help you lose weight and better yet keep the weight of for good.
Many times people began to lose weight too fast and keep it off for too little then it all comes pouring back in and then end up gaining even more weight.
There are a few key ingredients to loosing weight and here they are listed below:
Proper diet
Proper Exercise
Proper Water Intake
Proper Supplement intake
Proper Protein
Non Stress Environment
All of these things together can help you loose weight. If they are out of balance either one of these listed above can cause you to gain weight and not keep it off. One major part of keeping weight off is stress. Many times I talk to people over and over and I hear they are doing everything possible to loose weight ans nothing. They continue to gain or continue to stay at the same weight but they have stressful lives, or they have stressful jobs.
I immediately stop them and advise them that they are not shedding any pounds for this basic simple reason, STRESS.
Stress causing they body to crave more.
Stress causing the human body to want to eat more and causes the body to become lethargic and in the end result not exercise. If you are looking for more information and systems that work please see my resource box below.
Dennis White
Top 5 weight loss systems proven to work and work for good. These are proven systems that don't mess around. Please see - http://www.quickrapidweightloss.info
You can also visit my blog at http://easysimpleweightloss.blogspot.com
Article Source: http://EzineArticles.com/?expert=Dennis_White
Weight Loss Tips - Information to Help Lose Fat
Are you looking to try to lose weight and feel that you can not do it? Trust me I have been there and I know just how hard it is to try in do it all on your own. I gained 50 plus pounds in just a short period of time and I had absolutely no idea on how I was going to try in get this weight to shed.
What I started and I would advise nobody to do is go out to your local drug store and buy every single pill on the market. So many of these pills are filled with empty promises. I learned so much just reading, I learned how I could start losing the weight and actually how to keep it off.
First things first, start by throwing away all of the junk food in your house. This is got to be the first thing, if you insist on eating all of the wrong foods then you can only expect to gain all of the wrong weight.
Stay away from sodas and other carbonated drinks for the next 90 days, this works if you can stick to it. The main thing to remember when it comes to losing weight is to stick with the plan. If you don't have a plan to stick with and follow then losing weight becomes hard and sometimes becomes the last thing on everyone's mind.
Walking- walking helps speed up your metabolism that helps you improve your ability to burn calories. Read through this article a few times and let the information really sit in. It could save your life.
If you are looking to lose weight and lose weight the correct way and the proper way fast, then please see http://www.quickrapidweightloss.info
Thursday, June 4, 2009
How You Can Lose Weight Before Summer
If you are looking to lose weight before summer and have no idea on how you can do this, then I am going to give you a simple solution to your problem. Eat less burn more, you may be thinking how you can do this and once I tell you you will be more shocked then you think.
Countless people are looking to lose weight all over the world and quite frankly it's becoming a worldly epidemic. If you don't exercise for more then 30 minutes a day this is your reason why you are gaining weight.
If you are eating fast foods more then 3 times a week this is why you are not losing weight. You need to prepare your meals. Eating things like grilled fish and veggies makes a great dinner and even healthier one at that.
The key to losing weight is exercising for 30-60 minutes a day
Preparing your own meals
Working out with a buddy to stay motivated
and writing down what your eating to log in your calories
If you want more information on how you can lose weight then please see
http://www.quickrapidweightloss.info
Countless people are looking to lose weight all over the world and quite frankly it's becoming a worldly epidemic. If you don't exercise for more then 30 minutes a day this is your reason why you are gaining weight.
If you are eating fast foods more then 3 times a week this is why you are not losing weight. You need to prepare your meals. Eating things like grilled fish and veggies makes a great dinner and even healthier one at that.
The key to losing weight is exercising for 30-60 minutes a day
Preparing your own meals
Working out with a buddy to stay motivated
and writing down what your eating to log in your calories
If you want more information on how you can lose weight then please see
http://www.quickrapidweightloss.info
Get Fit and in Shape For the New Year
http://ezinearticles.com/?Get-Fit-and-in-Shape-For-the-New-Year&id=1810906
The new year is coming and so many people are looking to get in shape and get fit. If this sounds like you then I would like to thank you for taking the time out of your day to read my article. I have been working with people looking to lose weight for a very very long time. I have discovered there are a few problems that people run into when they are on their quest to lose weight. I will go over what exactly those problems are in this article and I will share what you can do to get over those potential risk problems at the start.
Mindset, this has a lot to do with losing weight. If you do not have the proper mindset going in then you could be facing some troubled times ahead.
Create a day to day self track system that you can follow to keep track of how much your eating. Some things that you can include in this day to day tracker would be:
How long did you exercise?
What workouts you did.
What did you eat?
How many calories did you intake?
These are all common things that you can include in your day to day track.
Here are some foods that you can eat to help the weight shed off:
Fresh fruit and Green Veggies
Lean meats
Chicken
Fish
Whole grains
You want to prepare as many meals for yourself that you can and want to try and avoid fast food at all cost.
I would like to thank you for reading my article and want to give you a free weight loss book today please see http://www.quickrapidweightloss.info
Article Source: http://EzineArticles.com/?expert=Dennis_White
All Natural Diet Tips
Natural diets are the best way to lose that excess weight you carry around. It is better than rigorous exercise which can at times harm your muscles and also much better than keeping away from all foodstuffs till you faint. Here are some tips to a healthy natural diet for reducing that extra weight:
1. First make sure that your healthy diet is really healthy. Healthiest foods include raw fruits, cooked vegetables, grains, nuts and seeds. Make sure that your diet consists of these the most. Every day you should eat acidic types like oranges, grapefruits, tomatoes as well as sweet ones like watermelons, bananas, dates and raisins.
2. Also make sure that your diet does not contain the foodstuffs that will decrease your body's potential to burn extra calories. The major groups of foodstuffs that should be avoided include stimulants like coffee, spices, alcohol, etc and animal based foods like milk, cheese and fish.
3. Try replacing foods that you should avoid in your natural diet by the foods that you must definitely consume. Thus the amount of food you consume will be same leaving you satisfied but still you will intake lesser calories.
4. Make sure that your diet consists of fibres. Fibres play an important role in making us feel full as well as improving the body's metabolism. You can obtain your fibre intake from beans, brown rice, etc.
5. Proteins are an equally important part as they have fewer calories compared to fats and carbohydrates. Be sure to include whole grains and lentils to satisfy your protein intake.
6. Avoid eating out like plague. You feel that it is once in a while and so may not hurt but it slows down the momentum of losing weight. If you have to then eat very small portions and then also avoid fats, stimulants and sweets.
If you would like to see something really shocking about loosing weight then please see http://www.quickrapidweightloss.info
Losing That Belly Fat Before Summer Time
If you are like me then you are looking to lose weight for the summer time. We all know that so many of us would love to look like that cover model on GQ or Maxim but the simple matter of the truth is that we just aren't skinny enough to make it.
This can be for many many reasons ranging from eating to much to not working out to having no drive. In order for you to lose weight you need to think of what it is that is stopping you from losing weight. I know that for me it was a number of things. The first reason is that I lost my job and I was stuck at home all day. I was then self employed and worked from inside my home where I had access to snacks all day. I never worked out and never went for a walk and in 2 years I slowly gained 40 pounds.
The first thing that you need to do is change the way and the foods that you eat. If you are looking to lose weight you need to keep your calorie intake in and under 2,000 calories for the day and ensure that you can burn them off by the days end. This can be hard if you work in a office for 8-10 hours a day. So what you need to do is go for an hour walk, this will help speed up your metabolism and help raise your blood levels to get pumping and start helping your burn fat.
Eat lean meats, and a ton of vegetables, This kind of diet will also help you look trim and firm for this summers beach time.
If you are looking to lose weight and keep it off then please visit http://www.quickrapidweightloss.info
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