How To Lose Fat Not Muscles - Sabina F. - ebook
Opis

There are tons of diet and exercise programs on the market today. It's enough to make one's head spin. In some diets bacon is good and in others it is bad. No wonder everybody is over weight. Here are 3 things that actually work.First, eating 5 or 6 small meals a day is a proven way to raise your metabolism. I call it the fire analogy.  When you make a fire, you want it to keep burning. In order to do this, you keep putting small or medium pieces of wood on it. If you just put one giant log on it, it will smoke and go out.  That is exactly what happens to your metabolism when you eat 2 or 3 large meals a day. This is true for all diet and exercise programs.Second, stay away from simple carbohydrates. There are two kinds of carbs: Simple carbs and complex carbs. Simple carbs are processed. They have little or no nutritional value. White bread, pasta, and sugar are examples of simple carbohydrates.  Complex carbs are harder for your body to digest. Therefore, they keep you full longer and burn more calories. They are unprocessed and have much more nutritional value and fiber than simple carbs. Whole wheat bread and pasta are examples of complex carbohydrates.Third, exercise often and in moderation. Almost any kind of exercise will help you lose weight. The key is to exercise every day or almost every day. In order to exercise that often, you need to pick an exercise that you like to do and that your body can handle several times a week. Many people over do it the first day at the gym, then they have mentally defeated themselves. Stop before you are thoroughly exhausted so that you still want to go back the next day.

Ebooka przeczytasz w aplikacjach Legimi na:

Androidzie
iOS
czytnikach certyfikowanych
przez Legimi
Windows
10
Windows
Phone

Liczba stron: 219

Odsłuch ebooka (TTS) dostepny w abonamencie „ebooki+audiobooki bez limitu” w aplikacjach Legimi na:

Androidzie
iOS

 

 

 

 

 

 

 

How To Lose Fat,

Not Muscles

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What Are Metabolic Types?

 

The recognition of different Metabolic Types began with the observations of a dentist, Weston Price, who travelled all over the world in the 1930s and was amazed at the huge differences in diet that he witnessed. Even more fascinating was the fact that where a tribe or people had been relatively isolated and had developed a very specific diet, incidences of most degenerative diseases and illnesses were almost unheard of. Prolonged good health was very much the norm.

However he soon realized that it was not simply a case of dictating that, "we must all eat like the Inuit for health and longevity!" The high fat and protein diet of the hardy and healthy Inuit was in total contrast to the fruit, vegetable and grain rich diets of the long lived, sharp and active Mediterranean villagers, or the rice and vegetable diet of the East Asians. In fact, he recognized that there were many factors that differentiated the various tribes and peoples. But one thing he identified and which has been proven time and again ever since, is that our modern western diet goes hand in hand with all sorts of health problems and issues.

His observations intrigued other scientists, like George Watson, Roger Williams and William Kelly, who all continued to research this area. They came to the conclusion that there are two main factors that determine how our bodies react to the food we eat, and that these are mainly determined by our genetic inheritance:

1. Which autonomic nervous system is dominant - There are two branches to this system, the sympathetic nervous system and the parasympathetic nervous system. The first gives us our "fight or flight" instinct, burns energy rapidly and suppresses the digestive system. The parasympathetic system on the other hand helps to calm us down, save energy and digest food thoroughly. The scientists came to the conclusion that whichever of these two systems was dominant would have a major influence on how our bodies process the food we put into them.

2. The rate of cellular oxidation - in other words the speed with which our cells tend to turn food into energy. If we are fast oxidizers, then our bodies convert food quickly into energy. It's recommended that fast oxidizers eat plenty of heavy proteins and fats which take longer to break down and release energy. Slow oxidizers on the other hand require a diet based more on carbohydrates which release their energy more quickly.

Although these are the two main factors under consideration, metabolic typing supposes that we are each a unique mixture of these and other factors, in an individual biochemical blueprint. William Walcott and Trish Fahey, in their book "The Metabolic Typing Diet" include a simple test to determine broadly where we fit on the metabolic spectrum. The outcome of the test places us all to varying degrees in one of three main metabolic types:

The Protein Metabolic Type - frequently hungry, craves salty, fatty foods and has problems managing energy levels - either hyped-up or listless.

The Carbohydrate Metabolic Type- rarely really hungry and can go for a long time on relatively little food. Craves sweets and sugary foods. Often has weight management issues.

Mixed Metabolic Type - as the name suggests, this metabolic type is somewhere in between the other two, with some characteristics from each of the other types. Often has low energy and high anxiety.

Once you know which broad metabolic type you fit into, a generally beneficial diet can be planned, but for the most effective results a far more detailed analysis will determine exactly what mixture of nutrients and food types will have you functioning at optimum efficiency. To find out more about matching your diet to your own unique needs, investigate "Metabolic Types" in your local library.

Diet and Exercise Programs

There are tons of diet and exercise programs on the market today. It's enough to make one's head spin. In some diets bacon is good and in others it is bad. No wonder everybody is over weight. Here are 3 things that actually work.

First, eating 5 or 6 small meals a day is a proven way to raise your metabolism. I call it the fire analogy.  When you make a fire, you want it to keep burning. In order to do this, you keep putting small or medium pieces of wood on it. If you just put one giant log on it, it will smoke and go out.  That is exactly what happens to your metabolism when you eat 2 or 3 large meals a day. This is true for all diet and exercise programs.

Second, stay away from simple carbohydrates. There are two kinds of carbs: Simple carbs and complex carbs. Simple carbs are processed. They have little or no nutritional value. White bread, pasta, and sugar are examples of simple carbohydrates.  Complex carbs are harder for your body to digest. Therefore, they keep you full longer and burn more calories. They are unprocessed and have much more nutritional value and fiber than simple carbs. Whole wheat bread and pasta are examples of complex carbohydrates.

Third, exercise often and in moderation. Almost any kind of exercise will help you lose weight. The key is to exercise every day or almost every day. In order to exercise that often, you need to pick an exercise that you like to do and that your body can handle several times a week. Many people over do it the first day at the gym, then they have mentally defeated themselves. Stop before you are thoroughly exhausted so that you still want to go back the next day.

Components Of Weight Loss

 

There are several different components that make up a successful weight loss program that can help individuals lose weight. These will include a healthy eating plan, aerobic exercise, strength training, getting enough restful sleep, and managing stress. Each action works together in helping individuals lose the amount of weight they desire and meet the goals they have set for themselves. Once they have received the okay from their doctor, they can begin.

One of the main things a person can do to achieve weight loss is to eat a healthy diet while keeping track of the calories that they consume. This diet will be made up of lean protein as well as whole grain products. It is also important to eat a wide variety of fruits and vegetable. One of the easiest way for someone to do this is to eat a diet that is full of colorful food. Individuals should also make sure they are getting enough of the vitamins and nutrients that a body requires to function. No matter what diet one chooses, it should be looked at as a lifestyle change not just a quick fix.

Aerobic exercise will also help individuals in their weight loss quest. It helps increase the amount of calories that a body burns and it also releases endorphins that contribute to a feeling of well-being for the exerciser. Strength training helps to build muscle tone as well as increase bone strength which will reduce an individual's risk of osteoporosis. It will also guard against injury by protecting joints and helping with better balance. Muscles also require more calories to maintain than body fat.

Two things that some do not take into consideration for weight loss is getting enough sleep and controlling stress. When a person is well-rested, they are better able to focus on what needs to be done. Poor sleep has been shown to contribute to obesity as well as quality of life issues. It is also important for a person to control their stress. Studies have shown that stress can contribute to weight gain as well as interfere with getting a good sleep at night.

Remember when tackling weight loss, be sure to always consult your local doctor. Diets that work well for some may not work at all for others. There are many other critical factors that will effect your exercise regime such as heart condition, blood pressure and many more.

Why Most Diets For Weight Loss Fail

 

Most of the diets for weight loss that are out there fail for one reason or another. More often than not, it's really not the fault of the dieter, although they'll say it is. Falling off the wagon does not mean that you've lost all the ground you've gained, or at least it shouldn't.

Beware of So-called "Effortless Diets"

It's a common temptation to find effortless diets. Americans in particular tend to be lazy, so if it's advertised as having maximum results for minimal effort, they flock to it. Unfortunately, these tend to be "flash in the pan" diets. A common claim is that you can lose 10 pounds in the first week. Any diet can do that. It's only water weight that's lost during this time. It's the preliminary stage of fat burning. What REALLY matters is how much weight you can lose after that preliminary 10 pounds. Many effortless diets don't hold up after that point.

Beware also of Extreme Diets

On the other extreme, diets that promote a "hardcore" approach are also very popular. Extreme diets that endorse virtual subsistence on juices, health shakes or whatever fail largely because few people can actually tolerate doing them. They set unreasonably high goals for the average person, and get them all excited by showing "after" photos of athletes.

Sometimes these photos are airbrushed or Photoshopped. The essential idea is that punishing yourself by going through a boot camp lifestyle is worth the results. What you need to know is that this is not a healthy lifestyle. It puts unnecessary strain on your system.

What are Diets That Work?

Diets that work fall somewhere between the extreme examples. Naturally, you're going to have to make some changes to your diet and your lifestyle-otherwise, nothing would change, right? Still, it doesn't have to be as if you're joining the Navy Seals or the Army Rangers.

The essential plan for weight loss is to decrease carbs and increase protein. This has been a well-known fact. However, recent developments show that maximum effectiveness can be achieved when you don't include soy protein, and when you go raw and organic with your proteins-be they from nuts or animal sources.

Dairy is also considered to be a bad source of animal protein. Simply put, it includes too much fat and simple sugars. The milk that you're most likely to get is pumped full of growth hormones. This adds up to a losing situation if you're really interested in weight loss. If you absolutely have to drink milk, you should drink organic, non-pasteurized milk.

While you can't entirely do without carbs, you should eliminate the ones from wheat and refined sugar. Relying on fruits and vegetables will provide an ample amount for your needs as the pounds melt off.

Why Diets Fail Almost Every Time

 

Obesity is the leading health concern in the world. Regrettably, people are trying in vain to lay their hands on a perfect diet plan that will work in helping them shed the extra body weight. Each day a new diet plan emerges on the market, but it doesn't end up working for all.

Let's take a look at Why Diets Fail in almost every attempt:

Each individual is different and has different requirements, so it is best that we follow a customized diet plan that is designed based on our age, gender and health problems. This is the only way in which we can adopt a perfect diet plan that matches our individual needs.

The real problem is that all diet plans do not work for all. Usually diet plans fail because when people follow a diet plan, they actually eat in way that is not natural for them in general. This creates physiological and psychological problems.

Research shows that when people diet, they end up gaining more weight. Diets usually fail because they make the obese person feel hungry and depressed. When your calorie count is cut, you are sure to feel hungry. This results in hunger pangs and cravings. You may be trying to avoid foods that are high in sugar and fat, but you feel like you cannot resist these. The human mind reacts badly to restricted food intake and to forbidden foods and so you end up eating more and unhealthier foods. Your metabolism also gets damaged due to continuous dieting. The slowing of metabolism may result in weight gain and even in more serious health issues.

At times the diets don't work because obesity may be a result from the intake of certain medications that you may be using for treatment pattern. Some people suffer from obesity due to a medical problem. That is why it's best for you to get a medical examination that can show what the actual cause of your obesity is. Finding the causes is the best way to deal with the problem. You will be able to follow a specifically designed healthy diet plan, only after understanding the root cause of your obesity.

Some people turn obese because they are emotional eaters. Once they feel depressed, they end up overeating and thus gain weight. As diets don't address the emotional factors that lead to overeating, they fail to produce results. Another reason why diets often fail is because they are standardized. They do not meet the individual's nutritional needs that can help for the balancing of their emotional state.

In general, diets fail because they are not designed to suit the specific individual. This is in fact the issue that affects dieters all over the globe. Their diet plans don't work for reducing their body weight. Even though they think they are losing weight by eating less and following strenuous exercises, all is in vain.

All diets are standardized and they don't consider your individual physiology and metabolism. They actually adopt a cookie cutter approach, which may not be suitable for you. If this is the case, the diet plan fails to help you lose weight.

The dieters never stop dieting and this helps the dieting industry make huge profits. They try to make people believe that being thin is equal to success, but this is definitely not the case. At times, the average dieter is not overweight, but still needs to reduce a little weight, so he/she always keep dieting.

If you really want to lose weight, it is essential that you follow the experts' advice. These professionals are educated enough to guide you to a perfect diet plan that will work for your particular body physiology and will help you maintain your body weight all the time.

It is important for you to choose a specific diet plan that is right for you. Research all your options and compare them to one another. In this way, you can get the best diet plan that will work for reducing your obesity, as you get the chance to compare the different features of the different options. You can readily look at the foods that you should eat and how often you should eat to make up your mind. In this way, you will end up with a perfect diet plan that suits your individual needs and works in your favor to help you lose weight.

What Not to Expect From the Diet Solution Program

 

Most diets offer a one hundred percent guarantee that you will lose weight if you follow them. You don't have to be a dieter to know that this is not true. We are all different with different metabolisms so no single diet can work for all of us. Ideally we all require specialized diets that are specific to our metabolic rates and work out regimes that are suited to help us burn off the excessive fats. The Diet Solution plan promises not to load you up with positive reviews and not be a magic pill.

Most dieters go wrong by not following their diets to the letter or straying with regards to certain aspects of the diet. When it comes to dieting the best weight loss method is to follow it to the letter and keep yourself motivated. It is up to you to decide to follow through with the diet and dedicate your efforts to it in order to lose weight. This does not mean that you should go overboard and engage in strenuous exercises or exercise throughout the day. The key to a great weight loss plan is to balance your eating habits with a proper exercise regime. What you eat should be healthy, there is no escaping this. If you eat the wrong types of food, they will only add up to your pounds and there is no amount of exercising that will get rid of constantly added pounds. The trick is to find great recipes for healthy meals that you can accustom yourself to preparing on a daily basis. Healthy does not mean boring by any means. You have to change your lifestyle into a healthy lifestyle for you to be able to follow any diet and ensure that it works out.

The Diet Solution program will not give you the will power to stick to the diet until you achieve your desired results. This is entirely up to you and it starts with choosing salad over fatty fried meals.

 

6 Easy Ways to Suppress Your Appetite

 

Not all people can cope with appetite suppressant. But before that, you should ensure if it is safe to suppress your appetite. Maybe appetite boosters are more familiar to you than suppression.

Basically if your appetite begins injecting health risk to you, then you should suppress it. Many people got frustrated with ineffective diet plans thus opting for appetite suppressants.

The major harmful effect of suppressing appetite is nutrient deficiency. Suppressed appetite will lead to less food intake and it is possible that you eat less than what your body needs. In such cases, the body does not receive adequate essential nutrients hence becoming prone to infections and leading to malnourishment.

So, how to suppress your appetite safely?

Small meals and ample water - This is meant to fill the stomach. Spread your large meals into small frequent portions and top them with plenty of water. Drink water or any plain fluids as much as you can before, during and after meals. This is not harmful and even with water filling your stomach before meals; you have suppressed your appetite to certain extent. The essence of fullness will make you eat lesser and water intake during meal will make you stop eating.

Take a lot of salad - Salad taken before meals can also help to suppress appetite. You can replace snacks with salad in between your meals. Salad can fill your stomach and prevent hunger as it is rich in fiber.

No high calorie food during hunger - Stay away from foods with high calorie content if you are really hunger as it is likely you would gobble more than you should.

Fruits as a regular feature - Make apples, carrots, grapes, pineapples, oranges and other fruits as your close buddy. Fruits are very satisfactory but consult your doctor for suitable fruits if you are a diabetic patient.

No skipping breakfast - Leaving your stomach empty in the morning will lead to extreme hunger in the afternoon hence very high likelihood of excessive eating. Cultivating the habit of eating breakfast will help reduce your meal portions later in the day.

How To Find The Best Diet To Lose Weight Fast

 

Truth is the best diet to lose weight fast varies from person to person. Why is that? One reason is because body types differ. There is no such thing as the "ultimate diet" that will be applicable to everyone. One diet may not work for you, while it is very effective for others. This is why there are so many "fad" diets out there, the weight loss market is heavily over-saturated. The best diet to lose weight fast really depends on the person involved. If you would like to know the best diet for you, start your journey by first understanding why you gained weight in the first place.

Why Did You Gain Weight? Could it be because of bad eating habits? There are many factors that can contribute to gaining weight including genetics, medical conditions, medication and physical inactivity. It is important to pinpoint what is making you over-weight so that the right solution will be applied. Just because your diet might not be the problem, it does not mean that it doesn't need some adjustments. If you know that your food choice isn't really that healthy the initiative to discipline yourself should come from you because eventually, weight will pile up and bring you down.

What Kind Of Consumer Are You?A balanced diet is the recommended diet for everyone but let's be honest. It isn't so easy to achieve the balance when temptations are right in front of you. Lets face it, no one would want to give up their favorite foods just for the sake of a diet. Discipline is the key to maintaining a successful diet. Teach yourself not to break the rules too often. Draw the line between satisfying your cravings and being greedy.

Find The Best Diet For You. A lot of people abandon their diets after successfully shedding weight. It is most probably that their diet plan is so limiting and unrealistic that there's no way they could live with it. Remember that no matter how much weight you lose, it will come back to haunt you the moment you ditch your diet. If you don't want to get fat again, you have to condition your mind and make your diet a permanent part of your life from the very beginning. The challenge is to find the diet that suits your lifestyle. The best diet to lose weight fast for anyone is the diet that you will be able to stick to effortlessly and permanently.

Obesity And Its Common Causes

 

Obesity does not just happen overnight - it occurs gradually from poor diet and lifestyle choices and, to some extent, from your genes. Scientific evidence shows there are genetic and hormonal influences on body weight. We all have a friend or know someone that no matter what diet or how much this person eats their weight stays the same. This is no doubt down to 'lucky rare genes' and much to the envy of everybody else. On the lucky side, a person may be obese due to a medical reason, for example a condition such as an under-active thyroid gland which can cause excessive weight but this is very rare usually in less than one out of every hundred cases.

Since 1980 cases of obesity have nearly tripled in many countries around the world - much in Europe and US. There is no sign of this trend ending anytime soon. Currently, over half of women and two thirds of men are either overweight or obese. The health issues with being overweight or obese are that you increase the risk of developing diabetes, heart disease, high blood pressure, heart attack, stroke or even death. For the majority of us, the bottom line is this - obesity occurs when you take in more calories (wrong food) that can burn through exercise and normal daily activities. Your body stores these excess calories into Fat to the point that it could seriously endanger your health.

Let's face it most people join gyms but after a few visits they give up. Why? Because they find it immensely boring. You have to make the most out of your time and get into activities you enjoy such as swimming, cycling, dancing, or simply a regular brisk walk. If you're currently obese, there is a solution for it, but it will only work if you put your will and heart into it. Furthermore, you have to have a genuine long term commitment to lose weight. The solution is to simply watch what you eat and drink. Include in your lifestyle, some regular moderate exercise and it doesn't have to involve visits to the gym.

If your present diet consists mostly of eating in fast foods then it is the time you start to choose foods that promote good health and a healthy lifestyle. Focus on low-calorie, high nutrient-dense foods such as fruits and vegetables. These are the foods you can eat plenty off as they have fewer calories and by eating larger portion of foods with fewer calories you subdue your hunger pangs. Try to include fish in your diet. Studies have shown that Omega 3 fatty acids found in fish like salmon, and tuna can help lower blood cholesterol levels and are great for weight loss. We only have a life. We must value it.

 

The following techniques and diet program is what helped me lose weight incredibly fast:

1. Drink 1-2 gallons of water daily.

2. Sleep 7-8 hours every night.

3. Do high intensity cardio (sprinting, etc.) and weight training at least 3 times a week.

4. Get proper nutrition with NO RESTRICTIONS (no low carb, low fat, low calorie, etc.)!

5. BOOST your metabolism to the maximum peak.

The diet program I used to get me lightning fast results was the "Calorie Shifting Diet" program.

This diet designed a menu plan for me. There were 4 meals that I had to eat each day. BUT, what caused me to lose pounds of fat incredibly fast with this diet is the fact that these meals were mixed and matched strategically with different types of nutrients and calories each day. This caused my metabolism TO SKYROCKET to the maximum peak.

How did I do? I lost an astonishing 50 lbs. of fat in 8  it all stayed off for good!

So, if you have been looking for the best diet to lose weight at  keep the pounds off, then I highly recommend for you to tryout the calorie shifting diet today.

The Best Diet Foods to Lose Weight - Eating These Fat Burning Foods Will Really Speed Up Weight Loss

 

Without a doubt, losing weight can be a challenge. A lot of people feel like they are overweight and want to start dropping pounds fast. Some people may believe that they need to avoid eating food as much as possible to reach their weight loss goals. However, there are some foods you should include in your diet that might actually help you drop pounds even faster.