How To Lose Belly Fat – The Guide, posted at lifehack.org
The strategy involves both diet and exercise – nothing new there. However, it entails 2 unique ways of going about it.
The Diet – Become a Fat-Burner
Low-carbohydrate nutrition is the most-effective way of shedding pounds of fat from the body.
Why?
Basically, the body burns energy in the following order:
1.Carbohydrate (from food and stored glycogen)
2.Fat (from food and bodyfat)
3.Protein (from food and muscle tissue)
If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should remove the current primary energy source i.e. carbohydrate.
When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.
On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.
This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!
The Exercise
Loads and loads of cardio, right? Wrong.
Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.
It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.
Why?
Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss for HIIT compared to low-medium intensity cardio.
Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!
The even better news is that HIIT need only be performed for 10-20 minutes at a time.
Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:
1.Get your body to burn fat for energy.
2.Then add exercise that will utilize the most fat possible.
There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Wednesday, January 4, 2012
Sunday, November 27, 2011
10 Great Holiday Diet Tips
We all know the Holiday season can be very fattening. An abundance of food, desserts and drinks can derail a healthy diet plan. Moderation is key this time of year. Especially if our schedules are more leisurly, and time is spent traveling and we are not hitting the gym like we normally would. With that said, I have posted a summerized top 10 list posted by WebMD. Check it out, it may help the battle of the bulge when the New Year rolls around!
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
Tuesday, August 4, 2009
Eat More To Lose Weight
The notion of eating more to lose weight can seem a bit backwards as we usually register weight loss with eating less. But let’s take another look at our dieting habits. The typical daily routine consists of 3 meals per day. Now you say you are dieting and your meal plan just turned into one and a half meals per day and you can’t understand why you’re not losing weight. In effect you have slowed down your metabolism, as your body is hoarding calories not sure when it will be fed next. This is one reason why 5 to 6 small meals per day are ideal to keep your metabolism humming along, and keep your hunger in check. The other reason is to keep your energy levels at a consistent pace rather than endure spikes throughout the day. Eating often throughout the day not only keeps your body from hoarding, it also keeps you from pigging out on the wrong foods from hunger.
Researchers from Georgia State University conducted an interesting study. They reported that when athletes ate snacks totaling roughly 250 calories each, three times through the day, they had better energy output than when they didn’t snack. Also, they found that snacking helped the athletes eat less at each of their regular meals. The end result was a higher metabolism rate, a lower caloric intake, and reduction in body fat (found at webmd.com “Make the Most of Your Metabolism” by Colette Bouchez).
The take away here is that we have to eat often to keep our metabolism running faster so we burn our calories rather than store them as fat. This is a commonly practiced concept; however my wife lost sight of it. She was having trouble dropping a few pounds that she gained while putting in longer hours at work. Getting caught up in work, she would skip opportunities to eat and would end up eating one meal of the wrong things. During the day she found herself drinking sodas in an effort to keep up her energy. At the end of the day her caloric intake was very low, but the weight wasn’t coming off even though her work outs were consistent. She finally journeled what she was eating and realized what she needed to change. Now eating throughout the day, and passing on the sodas, she is back on track.
Researchers from Georgia State University conducted an interesting study. They reported that when athletes ate snacks totaling roughly 250 calories each, three times through the day, they had better energy output than when they didn’t snack. Also, they found that snacking helped the athletes eat less at each of their regular meals. The end result was a higher metabolism rate, a lower caloric intake, and reduction in body fat (found at webmd.com “Make the Most of Your Metabolism” by Colette Bouchez).
The take away here is that we have to eat often to keep our metabolism running faster so we burn our calories rather than store them as fat. This is a commonly practiced concept; however my wife lost sight of it. She was having trouble dropping a few pounds that she gained while putting in longer hours at work. Getting caught up in work, she would skip opportunities to eat and would end up eating one meal of the wrong things. During the day she found herself drinking sodas in an effort to keep up her energy. At the end of the day her caloric intake was very low, but the weight wasn’t coming off even though her work outs were consistent. She finally journeled what she was eating and realized what she needed to change. Now eating throughout the day, and passing on the sodas, she is back on track.
Thursday, July 2, 2009
I Love "The Biggest Loser"
The NBC studios continue to hit the nail on the head with their show the “The Biggest Loser.” If you are unfamiliar with the show, they basically take obese participants, and change their lives. They focus on exercise and diet and prove what the human body is capable of, as some participants lose up to 50% of their body weight over the course of the season. Clearly the contestants are not living in the real world as they live at “The Ranch” which provides a healthy environment including a strict diet, world class trainers, and a gym on site. These are advantages that most of the world simply does not enjoy. However, through the course of the program, we see how the human body can respond when given these advantages. No surgeries, no pills, just a proper diet and aggressive physical exercise. In the real world we have time crunches that may keep us from hitting the gym, or lead us through the drive-thru. We may not be able to drop the pounds as quickly as the contestants, but with some time management and motivation, we can still see results. If you think you can’t change your body, watch the show.
These surgery free transformations are inspiring and are a huge part of why I watch the program. I am not going to bash surgery as that can be the best alternative for some people. I just love the fact that someone can naturally lose half of their weight and live a better life without going under the knife. You hear contestants claim they no longer have back problems, they have lower blood pressure and lower cholesterol levels, and their diabetes is gone. Not to mention they can be more physically active, and lead a more fulfilling life.
Really the only thing they are doing is creating lifestyle changes. When people say they can’t lose weight, or get in shape, maybe what they’re really saying is they don’t want to change how they live. As evident by the show, the body handles change impressively. In less than a year many of them are reversing years of growing obesity and health issues. If you are not a fan, you should check out some before and after photos of past seasons. Amazing what the human body can accomplish.
These surgery free transformations are inspiring and are a huge part of why I watch the program. I am not going to bash surgery as that can be the best alternative for some people. I just love the fact that someone can naturally lose half of their weight and live a better life without going under the knife. You hear contestants claim they no longer have back problems, they have lower blood pressure and lower cholesterol levels, and their diabetes is gone. Not to mention they can be more physically active, and lead a more fulfilling life.
Really the only thing they are doing is creating lifestyle changes. When people say they can’t lose weight, or get in shape, maybe what they’re really saying is they don’t want to change how they live. As evident by the show, the body handles change impressively. In less than a year many of them are reversing years of growing obesity and health issues. If you are not a fan, you should check out some before and after photos of past seasons. Amazing what the human body can accomplish.
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