January 12, 2012

Comments Off

Not all Fats are Bad for Weight Loss

Not all Fats are Bad for Weight Loss

Low-fat diets have been considered the most effective weight loss technique since the 1970’s, and most dieters seem to have adopted a ‘No Fat’ attitude. While it is necessary to reduce your fat consumption to enhance your weight loss, it must be understood that there are many different types of Fat.

Some fats, such as unsaturated fats and Omega 3 fats are actually good for your physical and emotional health. Dietary fats are one of 3 macronutrients that provide energy to your body. Fat is also essential to dissolve certain vitamins (A, D, E, and K) and absorb their nutrients.

Monounsaturated Fats (MUFAs)

Monounsaturated fats are beneficial because they can the lower bad cholesterol (LDL) in your blood, while increasing the levels of HDL or good cholesterol. MUFAs can also help control your blood sugar and insulin levels.

Foods with monounsaturated fats include organic peanut butter, unsalted Nuts (peanuts, pecans, almonds, cashews, hazelnuts, and macadamia), Avocado, and Olives.  They are also found in cooking oils such as canola, olive, peanut, sunflower, and sesame oil.

Polyunsaturated Fats

They are beneficial because they reduce the levels of triglycerides in your blood and help decrease blood pressure levels.

Vegetables such as peppers, soybeans, potato, radish, jalapeno, alfalfa seeds/sprouts, endame, broccoli, asparagus, grape leaves, tomato, aragula, and onions are rich in polyunsaturated fats.

Omega 3 Fatty Acids

This is a type of polyunsaturated fat, Omega 3 fats are known to have a wide range of benefits and can protect against strokes, heart disease, cancer, arthritis, joint pain, dementia, memory loss, and inflammatory skin conditions.

Omega 3 is commonly found in fatty fish such as salmon, lake trout, albacore tuna, sardines, mackerel, and herring. It may also be found in tofu, green soybeans, walnuts, and flaxseed.

Some Facts

  • Monounsaturated fats and polyunsaturated fats can help reduce the incidence of heart disease by lowering your cholesterol level.
  • Be wary of ‘fat free’ foods. They typically contain refined sugars, carbohydrates, and are high in calorie content.
  • Good fats are filling, and can help you combat overeating.
  • The USDA recommends limiting your fat intake to 20% – 35% of your daily calories.
Nutrisystem.com

January 10, 2012

Comments Off

Foods to Avoid for Weight Loss Success

Foods to Avoid for Weight Loss SuccessWeight Loss can be a challenging task for most people. Learning to identify foods that are a threat to the success of your weight loss program can be vital. It is important to avoid certain foods that are high in calories, sodium and fat, but are of insignificant nutritional value.

Types of Foods to Avoid

Starchy Foods – Polished white rice and potatoes are 2 of the most popular examples of high starch foods that should be avoided. They can leave you feeling bloated, and are not high in nutritional value.

Sugary Foods – Added sugar can be a real killer as far as your weight loss program is concerned. Avoid foods which have added sugars in them, which will only serve to increase the amount of fat you are consuming. Fruit juices with added sugar, canned fruit, and ice creams should be avoided.

Fatty Meats – While meat protein is an important part, you should avoid fatty cuts of beef, pork, and lamb.

Popular Foods to Avoid

  • Breakfast Cereals that contain sugar and refined grains.
  • Fast Foods such as French fries, Burgers, Hot Dogs, Pizzas, potato chips, and donuts.
  • Avoid processed cheese, Acidophilus/Non-fat, pasteurized, or homogenized milk.
  • Stay away from salted or candied nuts and seeds.
  • Pies, Cakes, Cookies, and Chocolates are loaded with calories that are derived from fats.
  • Avoid sweetened coffees, sodas and fizzy drinks that are high in sugar content and calories.
  • Salad dressings have a large proportion of fat.
  • Alcohol will increase your weight gain.

Ingredients to Avoid

If you are looking to maintain a successful weight loss program, it is better to avoid foods which utilize the following ingredients.

Refined Sugars – are heavily processed and include white sugar, saccharin, synthetic sugars, corn syrup, dextrose, high-fructose corn syrup, honey, and fructose.

Refined Flours – undergo several processes during manufacturing which leaves them with little or no nutritional value. These include white flour, bleached flour, unbleached flour, and enriched flour.

Synthetic Fats – Stay away from hydrogenated oils, partially hydrogenated (Trans Fat) oils, and vegetable shortening.

Saturated Fats – that are usually found in palm/coconut oil, and butter.

January 8, 2012

Comments Off

Foods to Eat for Healthy Weight Loss

Foods to Eat for Healthy Weight LossOne of the biggest issues facing dieters is choosing the right foods that can help enhance a weight loss program. Crash diets may offer you a quick fix solution, but you may cause long term damage to your health. Low calorie diets lacking the proper nutrition only harm your body, and the benefits of such programs may be short lived at best.

Fruits

Fresh fruits are ideal for any healthy weight loss plan. They have no cholesterol, contain phytochemicals that reduce the occurrence of cancer, type-2 diabetes, and are the perfect source of fiber. Typically, fresh fruits have fewer calories per gram, and have a low energy density. This enables you to reduce the amount of calories that are consumed. Fresh fruits are usually better than canned or dried fruits.

Some of the best fruits for weight loss are strawberries, blueberries, grapefruit, watermelon, apples, peaches, banana, grapes, peaches, pineapple, cantaloupe, apricots, passion fruit, limes, blackcurrants, figs, pomegranates, and oranges.

Vegetables

Fresh, leafy, green vegetables provide the best source of carbohydrates. Certain vegetables such as potatoes and squash are high in starch content and can be avoided. Consumption of beets and carrots should also be restricted since they are high in sugar content.

Recommended vegetables include all types of lettuce, mustard greens, peppers, avocado, asparagus, broccoli, beet greens, bok choy, celery, onions, cauliflower, mushrooms, Brussels sprouts, parsley, kale, cucumbers, endive, escarole, fennel, kohlrabi, red/green cabbage, tomatoes, spinach, and zucchini.

Meat

Some quantity of lean meat forms an essential part of a healthy diet. Lean meats offer a rich source of proteins, which are the building blocks of the human body. They are also a good source of Vitamin B12, and other vital nutrients that are not typically available in a vegetarian diet. In addition to this, some sources of meat provide healthy Omega3 fatty acids.

The best sources of meat are organic beef (lean game or range fed), lean chicken breast, lean turkey breast, duck, emu, lean cuts of pork (tenderloin, loin, ham), bison, moose, elk, and egg whites. Fish such as salmon, trout, tuna, sardines, bass, cod, flounder, halibut, herring, swordfish, grouper, shrimp, scallops, mussels, crab, and crayfish are also recommended.

January 6, 2012

Comments Off

Tips to Motivate yourself to Lose Weight

Tips to Motivate yourself to Lose WeightLosing weight may not always be the easiest task in the world. You may want to lose that excess weight desperately, but following through on a plan can be complicated. Willpower, self-discipline, and self-control are important aspects of any weight loss program, and it is important to stay motivated.

Set Realistic Goals

Don’t be taken in by advertising that promises you an incredible weight loss experience in just a few weeks. There is no guarantee that you will experience similar results. Your body type and metabolism may be different, and you will need to find a plan that works for you. Set yourself small, achievable goals that can give you a sense of pride and accomplishment.  There is no greater motivation than a sense of achievement.

Track Your Progress

Set yourself small targets and a fixed amount of time within which you must accomplish your objective. Track your progress daily by keeping a written account of your activities. You can make a daily or weekly weight loss chart to keep a record of your progress. This can be a useful tool to help you learn from past mistakes and also acknowledge the positive steps that you have made.

Create a Reward system

It is important to acknowledge the positive differences you have made during your weight loss journey. Reward yourself for meeting weight loss targets and deadlines.

Don’t Forget your Exercise Plan

Do not rely exclusively on a Diet Plan to lose weight. For better long term results, it is essential to add an effective exercise program. Exercise can be fun and help you gain a better perspective of your weight loss plan. You can simply choose a sport or an activity that you enjoy as part of your fitness regime.

Find an Activity Partner

Finding a workout partner or a fellow dieter can be important. This will allow you to share your frustrations and setbacks with someone who can understand and empathize with you.

It is also important to understand that mistakes do occur even with the most well intentioned plans. If you slip up, do not be too harsh on yourself. Pick yourself up and start over again.

January 4, 2012

Comments Off

Types of Fats to Avoid to Lose Weight

Types of Fats to Avoid to Lose WeightA small percentage of fat is essential to maintain the overall balance of your diet. However, the excessive consumption of fat can be harmful to your long term health, and you can gain a lot of unnecessary body weight. Foods that are high in fat also have an increased amount of calories. (Typically 1 gram of fat contains 9 calories.)

While it is advisable to include a small amount of fat in your diet, you should avoid certain types of fat such as Saturated Fats and Trans Fats.

Saturated Fats

Saturated fats are those fats where the carbon atoms are saturated with hydrogen atoms. Typically, saturated fats appear more solid at room temperature. They are linked with elevated levels of ‘bad’ cholesterol or LDL. Saturated fat is associated with severe medical ailments such as clogged arteries, strokes, and heart diseases.

  • Saturated fats are normally found in animal produce including dairy.
  • Fatty meat cuts including beef, lamb, and pork.
  • Poultry with skin.
  • Butter, lard, cream, cheese, tallow.
  • Baked savories, confectionary, and chocolates.
  • Cookies, cakes and pastries.

Trans Fats

Trans Fats are more commonly known as ‘Partially Hydrogenated Oil’, and are artificial fats created from a process where hydrogen is bubbled through vegetable oil. Trace amounts of natural Trans Fat are also found in some dairy products and livestock.  They are considered dangerous because they can elevate the levels of bad cholesterol (LDL) while decreasing the good cholesterol (HDL) in your blood. Trans Fat has been linked with higher incidences of strokes, heart disease, and Type 2 Diabetes.

  • They are typically found in fried and baked goods.
  • Pizzas, French fries, and doughnuts.
  • Pie crusts, margarine sticks, cookies, and pastries.
  • Any food which contains ‘partially hydrogenated oils’.

Some Facts

  • The American Heart Association recommends limiting the consumption of saturated fats and Trans Fats to 16g and 2g per day respectively.
  • Be wary of fat free chips which are made with complex fats that can destroy fat soluble vitamins. (A, D, E, and K)
  • Canola, Flaxseed, or Soy Oil should be used for most home cooking.

January 2, 2012

Comments Off

Why Should You Avoid Refined Carbs for Weight Loss Success?

Avoid Refined Carbs for Weight Loss SuccessIf you are aiming to lose weight, then the first thing your nutrionist will tell you is that you need to cut down on your refined carbohydrates consumption. Refined carbs are the leading cause of obesity as they contain high levels of calories, fats and sugars. Refined or processed carbohydrates are grains that have had their bran and germ removed. Thus, these have a lower nutrient content.

These are usually contained in white rice or anything made of white flour like pizza, bread, pasta and cereals. Apart from these potato chips and sugary drinks also have a high refined carbohydrates in them. Refined sugar is considered a refined carbohydrate in itself. Thus, cookies, ice creams, donuts and cakes are the most common sources of refined carbs.

Foods containing high carbs also have a high glycemic index and thus cause rapid fluctuations in the blood sugar level. If the blood sugar levels dip too low, a lot of reserve energy of the body is utilized in getting back the sugar levels to normal. This, can lead to you feeling hungry time and again and cause you to over eat. Thus, high carbohydrate consumption leads to weight gain.

Consuming refined carbs is like taking in empty calories. These hardly add to your body’s nutrition content.  You think you are consuming food required for your body, but the body still lacks the requisite nutrition. Consuming unhealthy food also leads to weight gain. Eating such food can make you feel lethargic, and thus leave no energy for physical activities. Lack of physical activity is a major reason for obesity.

Include whole grains, fresh vegetables, fruits and fibre food in your meals. These are the right sources of the carbs your body requires. If you are a soda lover, switch to something healthier like iced tea or coffee. These things are not as unhealthy as soda and aerated drinks. It is better to eat whole fruits than drinking juices. The fibre content is much high when consumed the natural way. Thus, the bottom line is that you should choose good carbs over bad ones.

December 31, 2011

Comments Off

How to Choose a Diet Program?

How to Choose a Diet Program?These days there are a lot of diet programs available in the market. And if you are planning to try one, you might be wondering which one is better. Before finalising any program analyze the pros and cons of each plan properly and make sure you also consult your doctor regarding this. Your doctor is the one who is fully aware of your medical conditions and knows what is best for your body. A lot of these diet programs can have serious side effects and thus, a doctor’s supervision is essential.

The second thing you should keep in mind is that a particular diet program does not work for everyone alike. Take into consideration your personal preferences, your own weight loss goals and daily routine. This way you will be able to tailor a better diet program for yourself.

Choose a realistic program that involves gradual weight loss. No program can help you achieve immediate weight loss, and even if it does it will be at the cost of your health. Thus, set mini goals for yourself. These are easy to attain and keep you motivated. Avoid diet programs that require you to fast. These might lead to weight loss but are not at all good for your body. Select diets which replace unhealthy food with healthy food. Cut out on your consumption of junk food like pizza, pasta, sweet indulgences like cakes, pastries, pies, donuts and sweetened drinks. Sugar is the most prominent source of weight gain. Cut out on these. Take in lots of whole fruits and include fibre food and whole grains in your diet.

Any diet program is incomplete unless it is backed by a regular exercise regime. Only restricting what you eat will not help you achieve your desirable weight loss results. Physical activity is extremely essential to fight obesity. Thus, apart from eating healthy, do not forget to work out for at least 30 minutes each day

Lastly, choose a diet program that not only teaches you how to lose weight but also teaches you how to sustain the weight loss. You should be able to keep off that excess weight permanently.

December 29, 2011

Comments Off

Importance of Metabolism for Weight Loss

Importance of Metabolism for Weight LossIf you are bothered because of your obesity and aiming to lose weight, your weight loss success highly depends on your body’s metabolic functions.  Metabolism is the rate at which your body burns calories. Resting metabolism is a measure of the number of calories your body needs to function properly and energy metabolism and energy metabolism is the process whereby your body breaks down nutrients to release energy.

A person with a high metabolic rate is able to burn calories faster as compared to a person with a low metabolic rate. Thus, even if such a person is eating more, her calories get used to and she has a low probability of gaining weight. However, if you have a low metabolic rate then you are more prone to weight gain problems.

Health conditions, rigorous dieting and aging greatly impact your metabolism. If you are physically unfit or suffer from any disease chances are that your body’s metabolism will slow down. This makes you more susceptible to weight gain problems. Extensive dieting also slows down metabolic processes. Thus, too much of dieting does not really lead to successful weight loss this way.  Aging is another factor that lowers your body’s metabolic rate. This is not in your control as it is a natural process. Thus, you have to make changes in your lifestyle in order to boost your body’s metabolic rate.

The best way to raise your body’s metabolic rate is to exercise.  A healthy diet and following a regular exercise regime are pre- requisites for successful weight loss. If you eat healthy your calorie intake will come down. Exercise has two impacts: it helps you burn excess calories and it induces faster metabolism. Thus the two combined lead to quicker burning of excess body fat. With exercising you can still eat the food you like once in a while. You just need to burn away the calories the right way. Walking, jogging, biking, swimming, aerobics, strength training or even doing the usual household chores yourself are simple physical activities that improve your metabolic rate and hence act as a catalyst in the process of weight loss.

December 27, 2011

Comments Off

Tips to Keep Your Food Cravings in Control for Weight Loss Success

Tips to Keep Your Food Cravings in Control for Weight Loss SuccessIf you intend to lose weight, the biggest challenge you will be facing is in curbing your food cravings. The major reason for obesity is unhealthy eating habits. People consume a lot of junk food, some because they do not have time to cook and others so as to simply satisfy their taste buds. Thus, unhealthy eating habits can be a huge impediment in your quest to lose weight.

Food cravings can occur because of both physiological and psychological reasons. Physiological calorie needs of the body have to be satisfied. Thus, you have to replace unhealthy food with healthy food. You cannot stop eating altogether. When you consciously stop yourself from eating something, you will be all the more tempted to eat it. Thus, it is very important to keep self- control and not surrender to your unhealthy eating desires.

First and foremost, keep all the unhealthy things out of your house. Till the time you will have junk food in front of yourself, you will be lured to eat it. Thus, stop purchasing unhealthy food and stacking your refrigerator with these. Also, try and eat at fixed times. Erratic eating habits are a major cause of weight gain as you tend to eat more this way. Eat lots of healthy food, so that your stomach is too full to eat any of the unhealthy food items. Thus lots of fruits and fresh veggies and lots of water should be your call for the day.

Soda and aerated drinks lead to quick gain. Thus if you love any of these you will have to develop a taste for some alternatives. Iced green tea, fresh fruit juices and coffee are good options for you. Find healthy replacements for the food you love. It is practically impossible to give up your favourite food in entirety. Thus, include whole grain breads, wheat pasta and pizzas, low fat dairy products and more of fibre food in your daily meals.

Thus, you can keep your food cravings well in control with a strong will power and making some minor changes in your eating habits.

December 25, 2011

Comments Off

Replace Unhealthy Foods with Healthy Foods

Replace Unhealthy Foods with Healthy FoodsDonuts, burgers, sodas, cheese cakes or pizzas – what is your favourite food? What do your taste buds crave for every now and then? It is very difficult to stop oneself from eating junk food. While it is practically impossible to stop eating junk entirely, you can still try to substitute these with some healthier options.

How to avoid unhealthy food?

Replacing unhealthy food with healthy food is the biggest challenge faced by anyone wanting to lose weight. First of all, try and not keep much unhealthy food in your home. If you have unhealthy food in front of you will be tempted to eat it. Thus, not having junk accessible to yourself is the first step you need to take.

Secondly, eat more of healthy food so that you eat less unhealthy food. Fill your tummy with healthy food, so that you are unable to consume too much unhealthy food. You will not be able to give up all your favourite food together. Thus, go step wise. Eliminate one unhealthy food group at a time from your diet. This replacement can be achieved only gradually, so it is important to stay motivated.

Switching to Healthy Food

Find suitable replacements for the food you are fond of. Switch to non-fat varieties of the things you like. For example, if you are fond of yogurt, go for the non-fat variety. If you like chips go for the low fat ones or the baked ones. Sodas and aerated drinks are a complete no. Switch to iced green tea and fresh juices.

Coffee is also a good option as far as you consume it in moderation. Eat more of whole grain breads, if you are fond of pizzas and pasta go for whole wheat variety. If you are fond of sweets, choose low fat varieties of ice creams or prepare something with low sugar content at home only. There are a lot of natural herbs which can be used as sweeteners and are a healthier option.

Thus, it is not very difficult to replace unhealthy food with healthy food. You just need to think how you can cook your favourite food items in a healthier way.