Book Reviews: Weight Loss Diet Article Category

Best Tips on Weight Loss

Obesity is one of the biggest problems among a large number of people. The people who are overweight usually suffer from different types of diseases that are caused by the accumulation of unhealthy fat in the body, especially in the tummy.

So, in order to free yourself from these diseases, you need to lose weight immediately. You can find a number of weight loss tips but the important thing is that you have to follow the tips seriously in order to get quick result.

The beginning of any weight loss journey is to know what the best ways to lose weight are. You need to know exactly what all you will have to do to get rid of unwanted body fat.

It is also important for you to stay motivated if you want to lose your body fat quickly. The best way to lose weight quickly is to burn more calories each day than what you consume. These are few of the best and effective ways to lose weight:

Change your eating habits- The best and the most effective tip for weight loss is to change your eating habits. You need to get rid of all your bad habits. You will have to stop eating all types of fattening foods like fast foods and junk foods.

Eat 5-6 times a day- It is true that a healthy eating habit is one of the effective ways to lose weight. However, we should keep in mind that a healthy food can pile up calories much faster.

So it is advisable that instead of taking regular three meals a day, you take your food in five or six small portions.

Exercise- Exercising is the best way to lose weight quickly while building lean muscle and improving your vitality. The best method to lose weight quickly is combining a healthy eating habit with regular exercises.

Drink lots of water- Drink lots of water because water acts as a fuel to your body and it can burn your body fat much faster.

Drink eight or more than eight glasses of water daily so that your body can flush out toxins thereby strengthening your muscles. It is also preferable to drink a glass of water 30-40 minutes before having your meals.

These are the simple and effective tips for weight loss. You should keep in mind that you don't get discouraged if your tummy fat doesn't burn off initially. If you follow these tips with determination then you will definitely lose your weight in a short span of time.

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Exercise Equipment Highly Recommended By A Carlsbad Personal Trainer

By Brandon Watkins

Exercise equipment could be seen in each and every fitness center that is dedicated to fitness and health. The variation and amount may differ with each gym, but the overall concept is the same. A Carlsbad personal trainer will help you make the most of these tools while you exercise routine.

Using The Equipment With A Supervising Trainer

While most fitness equipment can be utilized when you are on your own, there are those that prefer to have their Carlsbad personal trainer with them to help them get through the routine. It could be for any number of reasons. You may wish to have somebody to encourage you to keep going, or you may find that you exercise better when somebody is guiding you in the steps.

Having a fitness instructor watching over you as you work out also has its safety benefits. He or she can make sure that you are not working yourself too much and that you are using the equipment properly.

Equipment For Anaerobic And Aerobic Exercises

Even though many of the workouts you learn in an workout routine are done without using equipment, your Carlsbad personal trainer will still put you through workouts that concern them, even if only to provide you with experience. Among the most basic fitness equipment that you'll encounter includes:

* Dumbbells

This is one of the basics when it comes to anaerobic weight lifting training. The range of weights is wide, and is a good starting point for beginners in weight training.

* Yoga mat

Otherwise known as an exercise mat, this simple piece of equipment is used during aerobic exercises. It allows you to have greater resistance against the floor, so that you will not slide all over the place while working out.

* Step Aerobic Step

This is the required equipment when it comes to step aerobics, a form of cardio exercise that involves choreographed movements that often involve stepping motions.

* Barbells

This is the required equipment when it comes to step aerobics, a form of cardio exercise that involves choreographed movements that often involve stepping motions.

* Elliptical machine

This equipment is one of the more popular ones and comes in many forms. The most basic one resembles that of a motionless bicycle. Fitness enthusiasts can find the perfect elliptical machine thanks to it being produced in many variations for specific exercise routines.

* Stability ball

This specially made exercise ball helps you improve your balance and core strength. It can be used in a variety of exercise moves, besides also functioning as a makeshift chair when your back is experiencing pain.

To Have Equipment Or To Not Have Equipment

Although it is easy to go to the fitness center and use the equipment there, you might find yourself being advised by your Carlsbad personal trainer to have at least the most basic set of equipment in your own home. Having your own set may encourage you to be more active and exercise while at home, instead of limiting yourself only to the gym.

About the Author:

Becoming in excellent condition with the help of Personal Trainer Carlsbad not just enhances your entire body but also your health as well. The rewards that you can obtain from Carlsbad Personal Trainer are endless.

Firm Abs using Kettlebells

By Chris Rivers

Kettle bell training is unique in the sense that you are continuously moving with a weight at a good speed so you get a cardiovascular workout as well as a strength and muscle building session. But unlike conventional training methods; doing this type of exercise constantly engages the core which ultimately give you rock hard abs with continual use.

Also there are many abdominal exercises that you can do with a kettlebell and they can be combined with any other routine you may be doing or as a standalone workout. Here are some of the fundamental abdominal exercises that you can do with your KB.

Russian twists: By far the most well known of all the actual abdominal moves, the RT's undoubtedly are a great exercise and they are also easy to begin with. Sat on a floor or gym step, knees bent slightly and tilting back holding the bell at the horns one twists to one side and puts the bell down but not letting go of the horns; then lifting it over your legs again the movement is repeated back and forth. It's a fantastic exercise working your arms and also shoulders. You must remember to engage the abs enough to feel them taut before beginning.

Overhead sit-ups: Laying absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.

1/2 get ups: Obviously it's the very first half from the TGU. Lying on your floor with the bell one side, roll on your side and take the KB within your hands and press upward with one arm, then all in a singular movement move your back up of the floor so you are sat straight up making sure you keep the KB straight above your head arm locked constantly, then slowly resume to start position and also swap sides and repeat the process.

These are only a few of the many abdominal exercises you might include within your kettle bell program, you can try doing them for a fixed amount off reps or specific time frame. Also you may do the aforementioned for 15 minutes making it a full abdominal kettlebell workout routine.

Russian twists x 1 min

Overhead sit-ups x 1 min

Half ups x 1 minute

Repeat all exercises 5 times.

About the Author:

if you're new to kettlebells you'll get rock solidabs doing aeasy abdominal kettle bell workout routine for beginners

Vegetables and fruits for avoiding Illness

By Saidul Hoque

You can not call a diet well balanced diet without fruits and vegetables. Fruits and vegetables are the crucial element of a balanced diet. If you select a diet for you without veggies and fruits, this diet can provide you diseases as a gift. This diet never ever assists you to keep fit your wellness. This kind of diet can increase fat however never ever enhance your stamina and wellness physical fitness. Dietary Specialists say that a guy should eat at least five serving of fruits and vegetables every day. It is true that lots of people do not know the real nutritional worth of vegetables and fruits.

Vegetables contain fiber, vitamin, mineral, phytochemicals, carbohydrate and so on. These aspects are vital for a human to keep his wellness fit. You like meat but you did not like vegetables. You can make a meal which contains both meat and vegetables. This dish will be more appealing for you. Due to the fact that you get both taste of veggies and meat in one meal. The colorful appearance of vegetables can enhance the tourist attraction of the dish.

Fruits consist of fiber, vitamin, protein, carb, phytochemicals etc. Individuals typically like to consume fruit. However often it might be boring to consume fruits in the same way. You may eat the fruit as juice, jam, jelly or as a part of the dish. Fruits are store residence of vitamin. Many of the fruits include vitamin C which is essential for avoiding scurvy.

Research has revealed that a diet rich in veggies and fruits can avoid heart diseases, diabetes, chronic condition and particular cancers cells. During pregnancy, correct nourishment is necessary for a healthy baby. Folic acid is the best source of nutrient. Folic acid is essential for preventing various birth defects including Spina Bifida. Brussels sprouts, broccoli, green spinach and oranges are good sources of folic acid.

Vegetables and Fruits consist of fiber which works against heart problem and some kind of cancer cells. Vegetables and fruits include low fat which works for long term fat burning.

From above description, it is clear that why nutritional specialists suggest us to eat even more vegetables and fruits.

About the Author:

A person should eat organic vegetables to keep fit his health. Organic vegetables are healthy diets for a person.

Top 5 Foods to Help You Lose Weight

Losing weight is about getting healthy so it is important that you eat well and don't just cut calories. That being said, there are some foods that are better for weight loss efforts than others. Each of these five foods supports weight loss efforts in one way or another and will help you remain healthy as well.

1. Cauliflower

It probably comes as no surprise to anyone that eating vegetables can help them lose weight. After all, mothers all over the world are constantly telling their kids to finish their veggies and it has to be for a reason. Plus, as every dieter knows, vegetables are low in calories but high in volume which can help you feel full for longer without taking in a lot of excess calories.

However, the main problem is that lots of people just don't like vegetables. Cauliflower has a mild flavor that makes it an easy item to include in all sorts of meals. If you think you don't like cauliflower then you probably just need to explore some different avenues for eating it.

One option is to look for recipes where parents "hide" vegetables to feed them to their kids. This includes things like blending cauliflower into macaroni and cheese and cooking carrots into pasta sauce. While it can involve a lot of work it is viable option for people who otherwise wouldn't be getting their veggies.

2. Brown Rice

Grains are staple foods that are important in Western diets but many forms of grains used are highly processed. Processed grains have lost their fiber which helps you feel full longer and much of their nutrition which supports general health. As the Insanity Nutrition Guidepoints out, overall health is incredibly important for fitness efforts and fitness is the key to maintaining weight loss.

Again, many people just don't enjoy the flavor of brown rice. It is important to pick and choose your battles when it comes to eating healthier so that you don't give up entirely. Mix brown and white rice or make a wild rice dish where the nuttier flavor of the brown rice fits in.

3. Lentils

Beans are something to be feared by many people because they can cause gas. However, there are too many benefits to beans to pass them by simply because of a little flatulence which can be avoided if you are careful. They are high in fiber, high in protein and full of important micronutrients and vitamins.

Cooking your own lentils is the best way to avoid the flatulence-inducing consequences. This is because soaking the beans overnight and then rinsing them carefully is an important step in washing away the gas-producing starches. Some beans are more prone to causing people problems than others as well. Lentils are usually not as bad as black or pinto beans. Eat a little bit at a time until you are adapted.

4. Almonds

Add valuable fatty acids and some vitamin E to your diet with a small amount of nuts. These superfoods are high in fat so eat them sparingly, though. They contain vital fatty acids that the body needs to function at its best. Especially if you are performing a task that requires you consult the Insanity Nutrition Guide good fuel is essential.

Almonds are also a good source of protein but the canned variety is full of saturated fat and salt. In order to avoid this purchase dry roasted, unsalted or raw options. Peanuts, cashews and brazil nuts are also options if you don't like almonds.

5. Low-fat Yogurt

Human protein requirements are actually fairly low. However, protein is not converted to energy the same way that carbohydrates are and a higher-protein diet can be helpful in maintaining blood sugar levels. It is also needed to rebuild muscle fibers after rigorous exercise.

Low-fat yogurt combines protein with calcium, a nutrient that many people do not get enough of. A deficiency of calcium can cause weak bones which would obviously impair your ability to exercise intensely. There is some evidence that a protein-rich diet also aids in helping people feel full longer.

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n

Isabel de Los Rios Diet Solution Program: How To Lose Weight The Healthy Way

By Sam Milner

Are you looking for the best ways to lose weight without endangering your health? Have you tried the diet program created by Isabel de Los Rios? This is a natural fat loss program that will boost your energy levels and help you achieve your dream body. Isabel de Los Rios diet solution program has been created by a certified holistic lifestyle coach and nutritionist with over 10 years of experience. Her personal experience with her own weight problems were led her search for the best diet plan.

Isabel de Los Rios diet solution program encourages people to eat natural foods that are good for their mind and body. This weight loss plan is based on your metabolic type. After filling in a brief questionnaire, you will be able to determine your metabolic type and then choose the right foods. Not only you will lose weight, but feel more energetic and enjoy better health.

Isabel de Los Rios diet solution program doesn't require counting calories or taking expensive supplements. It involves eating natural foods that improve your overall health and vitality. You will find out how to determine your metabolic type, prepare nutritious recipes, and find the right foods.

Isabel de Los Rios diet solution program is an international bestseller. The book contains several chapters offering valuable information about fat loss and nutrition. You will find out how much protein and carbohydrates you need, how to prepare balanced meals, and why most diets fail. The foods promoted in this book will speed your metabolism and provide you with the energy you need.

This program features more than 80 recipes, as well as shopping lists and meal plans to help you create daily menus and lose weight safely. It's not a quick weight loss scheme, but a way to improve your appearance and get the body you want in a few easy steps. Most recipes are easy to prepare and involve using all natural ingredients that will make your meals more flavorful.

About the Author:

Isabel de Los Rios diet solution program is one of the safest and most popular weight loss plans. The book contains dozens of nutritious recipes and healthy eating tips that will help you get the body you want by making smart food choices.

Which Supplements To Take To Build Muscle

By Russ Howe

While most guys want to learn how to build more muscle, very few of them truly understand which supplements to take in order to help them reach the physical goals they have set out to achieve. Today we are going to teach you how to do this for yourself.

In the fitness industry, your worst enemy isn't something physical. It's information. With all of the various products being released and studies being performed each day, it is hard to find a piece of information which isn't contradicted elsewhere. This leads many people into the bizarre situation of having more information available to them than any previous generation, yet being unable to achieve their fitness goals because they simply don't know who to believe or where to get started.

Thirty years ago, the science behind growing muscle mass was still fairly basic and while those basics were great, the information was sometimes difficult to come by due to the lack of books and studies available. Compare that to nowadays and you'll notice the completely opposite situation, yet neither is good. People often can't commit to a routine or long-term plan because they are being told contradicting information everywhere they turn, so they quit.

The bottom line is that fitness is not rocket science.

It is very easy to see why so many gym users get lost in the world of bodybuilding supplements. It's a billion dollar business, so you are going to find that competition for your money is very strong indeed. This often results in companies trying to out-do each other with bold statements on why you need their product to get a good gym session.

However, once you get past all that hype and learn the most important products to use you will begin to realize that bodybuilding supplements are not very difficult to master. That's what we'll be teaching you here today.

* A tub of whey protein

* Creatine monohydrate

* Like whey, casein protein also has it's uses

* Quick-release carbohydrates

* BCAA's (branched chain amino acids) are the building blocks of hypertrophy

* Glutamine for recovery

The 6 items listed above are a great place to start if you were previously unsure which products would work best for your goals. If you are trying to become leaner and more muscular these are the foundation from which to base your supplement plan. Here is a guide of what each of them actually does.

Most people today have had a brief look into whey protein shakes and what they are designed to do. However, quite a lot of people are falsely advised that whey is designed to help you gain weight. This isn't true, it can be and should used by those looking to get leaner, too. Of the three main types of whey available, hydrolized formulas will hit your muscles faster and this is why they tend to cost more. Isolate and concentrate are slightly slower.

Most products contain a mixture of all three formulas, but if you look for the first item on the ingredients list this will tell you the main formula which was used. While hydrolized blends will return greater results, the truth is the difference between hydolized, isolate and concentrate isn't great enough to justify the massive price differences. So if you can't afford to go with hydrolized whey, don't worry because the other formulas are definitely effective as well.

The facts on creatine are needlessly murky. This product has been around for 20 years and it's effectiveness is proven. It is designed to increase your explosive strength, which can lead to greater muscle gain if you are training regularly and watching your diet. Creatine was first used by sprinters looking to improve their times over short distances, then adopted by bodybuilders looking to push out a few more repetitions in their workouts.

Despite the many new formulas available today and expensive prices, the formula with the most scientific backing is still the original. Despite being twenty years old, creatine monohydrate remains the king in this category. The fact that it is easily the most widely available and cheapest blend is also an added bonus.

Until recently, the theories behind why casein products are important seemed to stack up but there was no actual research to prove it. That all changed in late 2012 when studies revealed it did indeed do the job it claimed to do. While whey is designed to hit your starving post-workout muscles as quickly as possible, casein does the opposite. This means it is great for consumption before you go to sleep.

Casein was recently shown to increase muscular hypertrophy thanks to it's ability to help the body stay in a state of protein synthesis while the individual was asleep.

Over the last ten years or so, carbohydrates have got a bad rap from those in the fitness industry. This is mainly due to the celebrity diet trends which tell people to cut carbs from their diets if they want to lose weight. That approach is, of course, nonsense and results in the individual piling all of their weight back on and more when they finish their diet. Carbohydrates are very, very useful even if your goal is losing weight.

Complex, slow-release carbohydrates are your main sources of energy but in the 45 minute window which follows any gym workout you should look to find the opposite. Remember, during this time your body wants nutrition it can use immediately. So eating some oats which take hours to digest isn't going to cut it for you. Quick-release sources of carbohydrates, such as dextrose and maltodextrin, are very useful during this short period of time.

The effectiveness of BCAA products has been a revelation in recent years, with many fitness enthusiasts and bodybuilders choosing to add them alongside their post-workout protein and creatine. While there are over 20 amino acids, the most important is considered to be leucine, which acts as a key turning on the building process. However, it is important to consume a BCAA product to obtain a good array of all the amino acids because they all work together, as opposed to opting for a straight leucine supplement which, for most people, would be like buying a car with an engine but without brakes, a steering wheel or seat belts.

The final item on our guide is glutamine. Glutamine is mainly used by people who are trying to boost their immune system and it can have good results on your progress throughout a long-term fitness routine. This is because it helps you to recover quickly from workouts and keeps your bodily functions able to fend off minor illnesses such as colds, which you will be susceptible to if you are regularly pushing your body hard in the gym.

Learning how to build muscle can become an experience which is thoroughly enjoyable if you are able to see past the huge amount of nonsense and sales pitches which populate many of the products you will see on store shelves. Rather than having to use an expensive trial and error approach, you now have the knowledge to determine which supplements to take to achieve a leaner, muscular body this year.

About the Author:

Bio: Learn which supplements to take to build a leaner frame with the UK's most watched fitness instructor, Russ Howe PTI. Discovering how to build muscle doesn't need to be hard, as you have seen today.

Success Principles to Help You Lose Weight

By Vito La Fata

Does the coming of spring cause you to want to try to lose weight and finally get in shape? If so, then it is good if you can learn some principles that will make success more likely. You will be much more likely to reach your goals if you learn some success principles.

For example, one thing to understand is that nothing fails like success. You see, in the beginning of your weight loss efforts, you will be very motivated to work hard and stay on track. But eventually, it becomes easy to get distracted and stop doing the things that brought you success.

Here is a scenario that I have seen many times. A client wants to lose 20-30lbs. They get on their plan, get their eating right, find every little angle to get to their goal and they hit it! Then a few months down the road they get into cruise control mode. And they start feeling like they can skip out on a workout or two.

They also start making allowances in their diet that will sabotage their weight loss. And a little at a time they start losing what they worked so hard for. Their success fades away. The reason is that their success opened up a path to failure. The stopped looking at what it took to reach success in the first place.

It is also crucial for you to understand that success depends on practice and not genetics. It is tempting to think that slim people are just that way because of their genes. But that is not true. They work for it. They eat right, they exercise, and they practice healthy habits. They also learn to get better at life skills such as time management and scheduling.

None of it comes naturally. It's something you commit to and believe in and practice until it becomes a habit. Never a popular answer in a pop-a-pill society, but it's the truth. Where the ball gets dropped most often is all the common sense that you think you know, never becomes common practice.

About the Author:

Tired of gaining weight? Vito La Fata is a fitness expert who can help you learn how to lose weight. Contact Fitness Evolution for more information on weight loss in Mission Viejo.

Does Aerobic Exercise Burn Off Muscle Mass?

Aerobic exercise is focused on recurring body movements, which increases your pulse, and keeps it elevated for a time period. Aerobic exercise isn't simply jogging. It can take form in several varieties including circuit training, interval training and also everyday activities like cleaning up.

Throughout aerobic exercise, there's an order in which the energy systems are employed.

1. Carbohydrates from the food you eat, in addition to glycogen, that is stored in your muscles as well as the liver, ready to be used as instant fuel.

2. Fats coming from food and also from your body already.

3. Proteins and amino acids from the muscle tissues.

By using this knowledge, it's crystal clear that yes aerobic exercise does burn up muscle eventually. Here your body goes into a catabolic state, as it has utilized the two primary energy fuels to maintain the cardiovascular activity. After this is done, proteins from the muscles are used to maintain the activity.

The next critical point to discuss is, precisely what point in the cardiovascular exercise will the body exhaust the 2 primary fuels and begin to start making use of amino acids? It is frequently acknowledged this takes place whenever you do cardio workouts above an hour or so. I never perform a cardio session for longer than 60 minutes anyway; so if you carry out one of my workout plans you've got no need to worry about losing muscle mass while doing cardio.

However suppose you perform a sport which goes on longer than an hour. Then yes, cardio exercise would burn muscle if you don't act tactically. Nonetheless you can stop this from taking place. First off, 2-3 hours before you begin performing, you will want to consume a well-balanced meal with carbs, fat as well as proteins. This is so when you commence playing, you are utilizing fuel directly from your meals.

Right before you start performing and also during the activity, you should take an isotonic sports drink that will fuel you with more glycogen in order to spare muscle loss. Furthermore, if executing your sport three or more occasions per week don't be worried about undertaking organized cardio exercise, you are burning enough calories with your sport for optimum health.

If you're set on body building, it is best to stay away from extended chronic cardio exercise sessions such as marathon running, since even utilizing the above ideas won't prevent you burning up muscle as the event is quite lengthy in duration.

Steering clear of cardio workouts at all costs to build lean muscle is really a bad idea. It's very clear that some of the best professional athletes possess the best physiques and they carry out aerobic exercise don't they? Aerobic exercise also improves your performance at building muscle. If you wish to develop big muscles, it's best to perform higher volume training with little rest in between sets.

For those who have an inadequate cardiovascular system, you will not be able to carry out the muscle-building part of your workout properly. Regularly, I notice individuals at the gym performing resistance training, and they get out of breath because they're in poor condition.

You now know that aerobic exercise does burn muscle under certain conditions, and you also know how to prevent this. You also now know that aerobic exercise can actually help you build muscle instead of wasting calories for muscle growth.

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Top 7 Diet Mistakes that Healthy Eaters Make that Increase Belly Fat

7) Too Much (Or Not Enough) Oil:

Healthy eaters know that extra-virgin olive oil, coconut oil and flaxseed oil are good for us and help us burn fat. Our taste buds certainly love it. Here's the thing, though. Oils are so calorically dense that we should be eating them by the teaspoon rather than the tablespoon. Try actually measuring the oil you add to your food, and don't eat more than 2 teaspoons in a sitting. (There are three teaspoons in one tablespoon.) If you would like to weigh less, consider limiting your oil intake to four teaspoons a day. If your healthy weight is over 200 pounds six teaspoons a day is appropriate. Too little oil reduces fat burning in the body. Too much oil overloads the body with too many calories.

6) Too Much Juice:

We go to the health food store and get great healthy juices. (I could drink that tasty Knudsen Coconut-Pineapple combo all day long!) However, juices are actually fruit with all of the blood-sugar-stabilizing fiber removed, making them more prone to increasing insulin levels. A healthier choice is to actually eat the fruit rather than drink the processed juice.

Also, research seems to indicate that our satiety mechanisms are not triggered by liquid calories, so your body doesn't realize that you are taking in calories. This prompts you to take in more calories than you actually need, increasing your body fat level. Juice intake in children has been linked to childhood obesity.

5) Too Much Fruit:

Be aware that there is emerging evidence that eating too much fructose (fruit sugar) is associated with fatty deposits in the liver, high blood pressure, diabetes, kidney disease, high triglycerides, metabolic syndrome, and obesity. I recommend limiting your overall fructose intake to 20 grams per day. This is not very much, equivalent to two apples or three bananas. If you are trying to lose weight, then keep your fructose intake under fifteen grams per day.

4) Too Much Sugar:

Food marketers take advantage of the human mind's natural tendency to rationalize by giving conscious eaters healthy-sounding names for various forms of sugar, like "evaporated cane juice" or "brown sugar." Healthier-sounding names, along with images like happy brown cows, exploit our emotional associations to healthy, wholesome choices. Hence people who would never add a teaspoon of table sugar to their coffee or tea will eat a brown- cow yogurt that contains over 6 teaspoons of sugar!

Brown sugar, evaporated cane juice, blackstrap molasses and maple syrup, while having a few more micronutrients than table sugar (sucrose), have a very similar glycemic index. The point is that they are not much different than table sugar, so don't let the food marketers manipulate you, cut way down on all sugars!

3) Too Few Legumes:

Beans are a nutritional powerhouse. They are chock full of great brain nutrients like lecithin and folate, with lots of magnesium and manganese. Their amino profile is rich in methionine, which is essential for detoxification, cell energy, shiny hair, smooth skin, and fat-burning. Black beans in particular are a rich source of molybdenum, an essential trace element for processing sulfites and alcohol. If you get an instant headache from a glass of wine, you likely are low in molybdenum. Legumes are also very rich in soluble fiber. Soluble fiber performs many functions in the body, including slowing down digestion, reducing the insulin and blood sugar spikes from other foods.

Soluble fiber form legumes also absorbs bile acids and other liver excretions, carrying them out of the body. This prevents hepato-enteric recirculation, where the liver reabsorbs its own secretions. This makes beans a very alkalinizing food, as well as being essential for normal daily detoxification. All beans are good for you, but the healthiest are black, garbanzo, pinto, kidney, lima, cannellini and navy beans. Black beans are the nutritional standouts of the bunch, as the pigments creating that dense color are very nutritious.

Ideally you want to soak dried beans overnight, then rinse them before cooking. However, There is something to be said for the extreme convenience of canned beans. They are already well cooked. Just pop the lid, give them a quick rinse and they are ready for adding to a salad. Or gently heat them with a little oil and some spices in a saucepan - ready to eat in three minutes! You don't want to overeat beans, they are quite rich in carbohydrates. I recommend 1-3 half-cup servings spread throughout the day.

2) Not Enough Protein:

All the negative news about meat, fish, eggs and dairy products over the years has us healthy eaters leery of eating these concentrated animal proteins. While some caution is warranted, too many healthy eaters don't eat enough protein. Protein is important for immune function, brain function, bone health, energy, and muscle maintenance. When you eat too little protein, you gradually lose muscle mass, and risk becoming overweight due to the dam- aging of your metabolism. Many obese people have low muscle mass, which is called "sarcopenic obesity." Fight sarcopenic obesity by eating protein throughout the day to increase your muscle mass.

If you exercise a lot, I recommend eating about 0.9 grams of protein per pound of body weight (or desired body weight) for women, and 1 gram per pound for men. If you are more sedentary, then shoot for about 0.6 grams of protein per pound of desired body weight for women, and 0.7 for men. For example, if you are a vigorously exercising 130-pound woman who wants to weigh 120 pounds, you will need 108 grams of protein/day (.9 x120= 108). A sedentary woman of the same weight needs 72 grams of protein/day. Be sure to include the small amounts of protein found in grains, nuts, dairy products, and vegetables in your tally - it all counts.

Healthy sources of protein include grass-fed, lean beef (93% lean or better), eggs, egg whites, fish, shellfish, poultry, lamb, buffalo, venison, elk, tempeh, non-fat or low-fat cottage cheese, and part- skim mozzarella. Consider using a protein powder once or twice a day for a super-convenient source of easily-digestible, high-quality protein. My favorite protein powder is vanilla Muscle Milk Natural-no artificial sweeteners and it tastes like a milkshake!There has been a meme in healthy circles about eating only fruit in the morning; I could not disagree more! Fruit in the morning is fine, but your body needs protein early in the day, because you have been fasting all night. When you postpone your protein, your body starts eating muscle for its protein needs. If you have this habit of going long periods without protein, you will gradually lose muscle over time, slowing your metabolism.

One protein that seems to go well with fruit is unsweetened yogurt. Your favorite fruit with Greek yogurt (with twice the protein as regular yogurt) makes a nice light first meal of the day.

1) Excessive Grain Intake:

We healthy eaters know all about how to choose healthy whole-grain products. We understand that semolina flour, 100% Durum wheat, and wheat flour are all synonyms for the rightfully-dreaded white flour. We are on to the fact that bread can be labeled "whole grain" while being mostly not.

However, just because whole grains are healthier than refined, it doesn't mean we should eat them at every meal. It's not uncommon for a healthy eater to report eating two pieces of whole-grain toast in the morning, a sandwich with two pieces of bread along with some chips for lunch, and then pasta for dinner! That's 6-to-7 servings of grains every day - far too much!

Most healthy eaters understand that sugar spikes their blood sugar, elevating insulin levels and causing calories from the blood to be stored as fat. Then your blood sugar goes low, triggering more hunger. Less known is the fact that most whole-grain products have a higher glycemic index than table sugar.

Some question whether we should eat grains at all -they are a relatively recent addition to the human diet that required processing to be digestible.Nutritional anthropologists know that Hunter-Gatherers have much healthier and larger teeth and bones compared to their agrarian counterparts.

For sure, most of us should not eat more than 1 or 2 servings of grains per day. (One serving is equivalent to 1 slice of bread or 1/2 cup of cooked rice.) My favorite whole-grain bread is Ezekiel 4:9 Sprouted Bread, with an amazingly low glycemic index of 37. What should you eat instead of grains? Focus on eating lots of vegetables, lean proteins and legumes.

Also, if you have some stubborn belly fat that is resisting being burned off, you may want to try a zero grain diet.

Recognizing these 7 common diet mistakes should help you separate the hype from the truth and assist you to reach your health and weight-balance goals faster, getting rid of that dangerous and unattractive belly fat.

Article Source: http://EzineArticles.com/?expert=Hans_K_Conser

How Thai Food Can Help You Lose Weight

Thai food is rich in salad and raw vegetables. A salad is the ideal foodstuff in a diet. Even so, dieters sometimes make the blunder of smothering it in salad dressing. The practical course of action could be to always have the salad dressing on the side. You can easily dip the tip of your fork inside prior to taking a bite of salad. Thus giving you sufficient flavor from the dressing without worrying about the further calories from fat. Or, you can just choose to forget about the dressing for the most part.

Your meal doesn't need to fill the entire plate. The truth is, it is advisable to give yourself smaller portions. It often can assist on an emotional level if you choose a smaller plate to start with. Then, once you fill your plate, the portions sizes already are more compact.

Vegetables should use up at least half of your plate. The average person inside United States of America doesn't necessarily eat more than enough greens. In Thailand and south-east Asia, it's the reverse. It is possible to stock up on vegetables without the need of feeling guilty given that fruit and vegetables usually are lower in fat and calories. Begin with eating your fresh vegetables first.

The most healthy method to cook your meal is by steaming. This saves the nutrition in the food. Additional cooking strategies, like boiling and frying generally rob some the nutrients from food. Frying also gives extra fat to the food, therefore it is not an ideally suited method to cook. Flavor the food with spices and herbs and not salt.

Think about dining on vegetarian meals at very least once a week. This will likely cut down on the oily calories that you acquire from meat. Thai food is rich in vegetables and seasoning. These vegetables include bamboo shoots, cucumber, tomato and lemon grass. Mastering seasoning is vital when transitioning to healthier alternatives.

Milk can be quite wholesome, even so it can be unhealthy. Dairy has the greatest fat content, followed by 2%, then 1%. Skim milk is free of fat. If you want milk, move to skim milk. You have equivalent degrees of nutrients without the need of all the fat.

Divide your snacks into small containers beforehand. This way, when you've got a craving for a snack, you have set amount to eat. This is a good option to moderate your temptation of wanting to gorge on a snack food. When we look to the southern European diet, we see Tapas and other similar variations. This is a great alternative.

Before you eat any dinner, drink water. Water fills up your stomach for the moment, providing you a full feeling. When you eat your meal, you certainly will tend to consume less food for that sensation of fullness.

Restaurant foods consist of a large amount of salt and fat, and the servings are normally adequate for 2 people. It is advisable to keep restaurant visits to a minimum. Rather, cook more in the home... Or just dine in Thai restaurants!

So while we can't all afford Thai caterers to serve us the most healthy options. Knowing where you could skim off calories is a superb way to shed extra pounds. Incorporate these strategies in your diet, and wait for pounds to drop off.

Article Source: http://EzineArticles.com/?expert=Pamela_Klemming

TOP 10 Common Mistakes in Weight Loss

As a personal trainer and a fitness enthusiast, I have seen people do ridiculous things, in trying to accomplish their weight loss goals. Human body is a complex machinery, which needs the right buttons to be pushed. Without extensive knowledge about human body and years of experience in training, you are unlikely to do everything correctly, right from the start. I have compiled a simple list of common mistakes in weight loss.

Do yourself a favor and gather the knowledge, before starting your weight loss journey!

1. Looking for advice from fitness magazines - majority of the articles written in health or fitness magazines are based on a goal to sell a product(supplements,pills,gym equipment) or advertise a service. Bringing you on the right track fitness-wise, is their least concern. In fact, they might mislead uninformed individuals to completely opposite of what they suppose to do in order to achieve a weight loss goal, just to keep you buying their miracle pills and powders.

2. Doing long hours of moderate or low intensity cardio - first of all it is very time consuming to run for hours each day. Secondly, extensive hours of cardio is much less effective than sprint training (HIIT). Running or biking over 45 mins starts a catabolic (muscle break-down for energy) process. Unless you are a professional marathoner, you don´t want to lose your muscle in the process of losing fat weight. For a complete beginner in sports, cardio is a good start, but don´t overdo it! Ladies and gentlemen, this is where "the more the merrier" does not apply!

3. Trusting your gym buddies - every modern gym is packed with wide range of personalities, of whom everyone has a different advice to share with you. although, the advice you get from your buddies at the gym might not be wrong, but it can get rather confusing to differentiate the right from wrong. Also, fitness tips from your gym amigos are solely based on their own personal experience. Fitness and weight loss is such an individual quest and has more than a handful of variables to take into consideration. What might have worked for one, might not work for you!

A better choice would be to ask a professional such as your local gym instructor or consult an online fitness trainer.

4. Weighting yourself every day - you must realize that losing weight is not a linear downhill process. Your total body weigh consists of bone, fat, muscle and water weight. About 70% of your body consists of water. Water weight fluctuates daily, because it depends on carbs and minerals intake, also alcohol and coffee might have a major impact on water retention. Regular exercise helps to denser your bones and build lean muscle, which in turn adds in to your total body weight on the scales. Fat metabolism is a fairly slow process and weighting yourself in once a week is more than enough. 0.5 - 1 kg of fat loss per week is completely healthy and safe. But don't get disheartened if your weight on the scale stays the same - trust your eyes instead and look in to the mirror. You might have been building muscle and losing fat at the same time!

5. Relying on exercise only in your weight loss journey - exercise accounts for only 50% of your fat loss endeavor, just as important factor is your diet and nutrition! You absolutely can not continue to eat like a pregnant woman on her 5th month. Losing weight depends on your calorie consumption vs daily energy expenditure. Use a fitness calorie calculator in order to establish your daily energy needs. Then shoot for eating 200-500 kcal less than your daily caloric requirements. Just as important is where those calories come from. You need all the macronutrients (proteins, carbohydrates, fats) along with your vitamins and minerals in a diet plan.Consult a fitness trainer or nutritionist to help customize personal nutrition plan for you.

6. Panicky avoiding all kinds of fats in your diet - although it is so last century, some people still avoid all fats in their diet as a religion. There is a wide belief, that fats you take in go straight around your stomach, hips and other unwanted areas. This can not be farther from the truth. Healthy fats (omega fatty acids) from nuts, vegetables and fish oil are used by your body in a variety of ways - for functioning of your skin, respiratory system, circulatory system, brain and organs. Consuming 20-30 % of fats from your daily caloric needs actually helps you to burn more fat!

7. Doing only cardio in your exercise program - you will get results doing only aerobic exercise for a while, but I can guarantee that you will hit a plateau, where cardio just helps you to maintain your current weight. For faster and continued results it is wise to incorporate a weight training workout into your exercise routine. Lifting heavy weights at least 3 times a week, forces your body to produce high amount of anabolic hormones (most important being testosterone and growth hormone), which will literally shed the fat from your body 24 hours a day. Weight lifting plan should incorporate multi-joint mass movements, such as squats, deadlifts and presses.

8. Doing crunches and sit-ups for flat stomach or six pack abs - a widely common mistake in "trying to get flat stomach." This idea is based on a simple logic, that you burn fat from the specific area of your body which you are working. The truth is, there is no such thing as spot fat reduction. Have you ever seen a guy who has fat jelly arms and legs, but has a perfect six pack? I don't think so! Fat is not distributed evenly all over your body. Based on bone structure, genetic makeup and body type, some people have more jelly around their stomach, hips, legs or bum. Stomach being the most common place as it is the center of gravity on the body. You can do sit-ups for fun and entertainment value, but remember, they do not give you the desired results.

9. Being hungry like a wolf all the time - losing weight does not necessarily mean you have to be hungry all the time, or worse, starve yourself. To keep the metabolic machinery up and running on full throttle, you should eat frequent meals (every 3-4 hours) throughout the day. Instead of 3 big meals, divide them into 6 smaller meals! That way, you NEVER feel hungry and still keep losing weight.

10. Trying to do the transformation all alone - since transforming from fat duckling to skinny swan is a long journey of many emotional ups and downs, you should let all of your friends and family to know about your goal. They can support you once you start falling off the track. They can motivate you not to give up. Best bet would be to find a person of similar goal and train with them or hire a certified fitness trainer to work with you. A lil pressure from society, friends or trainer can actually motivate you to push yourself out of comfort zone and stop you from giving up. Determination, focus and willingness to succeed, is all it takes!

Article Source: http://EzineArticles.com/?expert=Rando_Tkatsenko

Top 5 Weight Loss Mistakes

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