Category Archives: Weight Loss Diets

Lose Belly Fat Fast

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Regardless of what anyone tells you losing belly fat is not something that happens overnight although losing from the mid-section usually happens first. Plan on six weeks—the first result within two weeks, a more noticeable result in four weeks and by the sixth week you are one satisfied individual. Whether this does or does not sound like a long time it is the best way to lose the unwanted belly fat. If you simply settle for losing weight you will end up with flab hanging from places like your underarms, belly, the thighs and/or your behind. Taking your time as well as the proper diet and exercise tightens a body as it slims down.
Carrying around extra midsection pounds is dangerous on the whole system. It is known as visceral fat (affecting one or more major organs) and is far worse for your health than the subcutaneous fat that is located or stored under the skin. It is associated with inflammation and such condition as cardiovascular disease, diabetes and has been linked to hardening of the arteries.
People anxious to burn belly fat jump into exercise thinking that is going to do the trick but the first thing that needs to be implemented into your plan is the diet. Losing belly fat means losing weight on a balanced diet along with a good exercise workout every day with the first few days being kept simple but targeted. Cut all white flour products and those with sugar as the first ingredient out of your normal routine.
Start your day with fruit. They do not need help going through your system. Within the fruit is all the enzymes needed for digestion and a smooth process through the body. They will provide natural energy for your morning while their fiber aids in ridding the body of toxins. Snack on fruit throughout the day. The simple sugar in the fruit will help curb your sweet tooth as well as burst of energy.
Vegetable are your next priority—either light steamed but preferably raw. Vegetables are filling; they have high water content (85%) while being low in both fat and calories. The deeper the color of the vegetables the more nutritious it is. By eating a variety in several smaller meals throughout the day you will be getting a good amount of the vitamins and minerals plus trace elements the body needs.
When considering how to lose belly fat remember that controlled studies show that those who eat whole grains with their seven servings of fruits and vegetables per day lose more weight from the abdominal area than any other diet program. Whole grains improve insulin sensitivity. Though visceral fat is more dangerous it is also more metabolically active making it easier to lose than subcutaneous fat.
By cutting out refined carbohydrates and replacing them with whole grains you change the glucose and insulin response of the body. This, then, aids the body to use blood glucose more efficiently, lowering blood sugar levels while reducing fat deposition. And it helps you lose weight by not allowing the body to put it on in the first place.
Your diet should consist of 30% lean protein (mostly beans, nuts, seeds, soy products), 45-55% complex carbohydrates (fruits, vegetables and whole grains and do not forget your healthy fats such as olive oil, flaxseed oil (do not use for cooking) and avocadoes. Choose healthy snacks from foods low on the glycemic index (do some research). Blend smoothies, vegetable drinks and frozen treats a few times throughout the day for energy, nutrients and to round out meals.
When consume your protein, calories and other nutrients during the day make sure a few of them are high in protein (soy products, beans, nuts and seeds) as this helps maintain muscle—also needed to maintain strength and boost metabolism. It helps by allowing body to digest food properly as well.
After the first few days you will need to do some type of aerobic (also referred to as cardio) exercises at least three times a week. Exercise should happen every day but you can limit the intense ones (a work-out, a brisk walk, bicycling or swimming) for just a few times a week for 30-45 minutes per session. Feeling winded is good. A sweat five minutes into your workout is perfect. If you have not exercised for some time start slow and go slow.
On the other days rebound (mini trampoline), do stretches and bends or less intense routines.
Some people believe targeted exercises like crunches will help in losing belly fat but all that does is make slim people look tighter. Overweight and obese people must simply work hard at being consistent, especially in the beginning. Get your diet under control. Get your energy levels up. And then increase aerobic workouts from every other day to two days cardio and one day brisk walk; two days cardio, one day a combination of rebounding and stretches. By the end of the six weeks you should be happily doing some type of cardio work-out every day.
Let your body aid you as you burn belly fat by stimulating your hormones. There are hundreds of hormones working within the body and you can bet one of them aids in building muscle as well as helping while losing belly fat. Stimulated anabolic hormones (testosterone, insulin and human growth hormone) build muscles while catabolic (cortisol and progesterone) hormones tear them down by causing your body to carry fat and eat its own muscle). Aerobics increase the anabolic/ catabolic release ratio. In this respect intense is good.
The great thing about this type of exercise is that it allows you to lose weight all over the body at once. It will pull fat from your face as well as your belly but only in the proportions that are necessary. Remember it is impossible to spot reduce fat. As you begin to lose weight and see areas where the body needs tightening bring on the targeted crunches and weight training tools.

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Fat Burning Foods

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Foods that burn fat are those that burn more calories than there are calories per food item. Sounds crazy, huh? How can a food burn more calories than a it has in it? Well, there are such foods and the secret to tapping into their powerful potential and using it to lose weight is to eat and drink the right kinds of foods. As long as there is food in the system your metabolism is working and when it is in high gear you are burning fat.
Skipping meals slow the metabolism (health deteriorate); do not skip them thinking you are saving on your calorie intake. You are, but the way the body is set up no food in the system means the metabolism slows and no fat is being burned. Eating any of the fat burning foods along with some exercise to stimulate hormones that actually help burn calories as well will boost your metabolism equaling more calories burning at a faster rate—even after exercising has ceased and you are curled up watching your favorite TV program.
Foods that help burn fat are natural plant foods. They are foods rich in vitamin C such as citrus fruits— grapefruit, lemons, limes, oranges, and tangerines. By diluting fat vitamin C not only makes it less effective but helps rid the body of fat. Other foods rich in vitamin C are greens such as beet, chicory, collard, kale, mustard, Swiss chard and turnip. They are in the same family as spinach, have 50 calories or less per cup, are full of fiber and free of fat. Eat a cup per day. The many lettuces are just about 10 calories per cup and are full of vitamin C. Try arugula, bib, Boston, parsley, purslane, radicchio, romaine and watercress eating up to 4-6 cups per day.
The pectin in apples restrict the cells from absorb fat, encouraging instead water absorption from the food which helps eliminate fat deposits. Apples also contain antioxidants that help prevent metabolic syndrome, also known as apple body shape. They are one of the richest sources of soluble fiber of any fruit and work as foods that burn fat by elevating your blood sugar (glucose) levels and keeping them up there so that you feel satisfied longer.
Beans are one of the best sources of plant protein. They along with peas and chickpeas are known as legumes. Of foods containing protein, legumes and lentils contain the most (including all types of meats) with the least amount of fat. Because it is an incomplete protein it needs to be served with whole grain rice, barley, wheat or corn. Both protein and soluble fiber stabilize blood sugar levels that help you feel fuller longer.
A cup of cooked broccoli has no fat, is loaded with fiber and vitamin C. Hot, spicy mustard—about a teaspoon will temporarily speeds up the metabolism, just as caffeine (coffee is known as a metabolism enhancer in nutritional circles—limit, two cups in AM and one cup in afternoon), and the drug ephedrine do—up as much as 20-25% for several hours. Chilli peppers, a mere three grams added to a meal speeds the metabolism to thermo-genetic effect. Rich in vitamin C, high in fiber and free of fat, chillies can cause the body to burn fat calories up to 20 minutes after they are eaten.
Listed next are some good all around low fat/calorie foods that will complement fat burning foods as well as being themselves foods that help burn fat.
Low in fat cottage cheese (2%) has about 200 calories per cup while providing protein as well as calcium. Its great value is that it can be seasoned with spices such as dill, basil, rosemary
or fresh chopped vegetable such a scallions or chive, cucumbers, tomatoes or bean sprouts. It can be eaten alone with a salad or served as a dip for raw vegetables.
Non-fat varieties of plain yogurt can be served in the same manner. They can help dress up a dish while adding vitamins, minerals, protein and zinc to the meal. Yogurt can be used to replace heavy creams and whole milk in many dishes and is one of those foods you can be creative with. Again, it can be eaten alone as a snack, it can be served with fruit or nuts or you can combine some garlic powder, lemon juice, a dash of chillies and Worcestershire sauce to use on top of a baked potato instead of the popular fattening toppings.
Tofu, also called soybean curd, or any of the other great soy products have nine grams of protein. It contains calcium and iron, very little sodium with just a touch of saturated fat. It is one of those foods that help burn fat by putting your metabolism into high gear while lowering your cholesterol.
Bread might surprise some people but it has been found that people who eat two slices of bread or less each day weigh approximately 10-12 pounds more that those who eat bread in abundance. Some bread such as dark high-fiber pumpernickel, whole wheat, mixed whole grain and/or oatmeal actually reduces a person’s appetite. In countries where it is not uncommon for people to eat up to 6-8 slices a day feel less hungry and either lose weight or maintain a healthy weight. They are rich in complex carbohydrates and are some of the best fuels for the body providing a steady source of energy.
Include any of these foods in a well balanced weight-loss plan and they will provide your body the extra metabolic kick needed to burn fat. Remember, hunger is not only satisfied more completely by filling the stomach but in doing so you kick into action the process of thermo genetics (kick start metabolism). These foods are among the best.
They also suppress your appetite of the desire for junk food, keep your body running smoothly, provide energy and along with pure water keep the colon clean and free of toxins (that add weight and promote such things as chemical, hormone and bacteria imbalance).

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Fat Burning Diet

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There are many so called fat burning diets on the market today. Some of them work because of their use of certain foods but many more of them do not. People who have low levels of blood sugar (hypoglycemia) spend their lives on a metabolic roller coaster. As their sugar levels fluctuate so does their ability to lose weight. It is such a deterrent for some people that they give completely on diets altogether.
For those who need to lose weight and are serious the best secrets are the most simple. Eat real food—that means giving up packaged or processed foods, including most canned, boxed and frozen foods. Eat 4-6 small meals a day stopping when you are satisfied. Incorporate aerobics with intensity at least three times a week and on the other days stretch, rebound on a mini indoor trampoline, take a walk, ride a bike or practice yoga.
Cardio and strength training workouts have the ability to trigger fat-burning hormones that help you lose weight. During a workout the growth hormone is released and the liver then converts this hormone into insulin while you sleep. This maintains a steady blood sugar level while the body continues burning fat throughout the night.
As you get your diet under control you will find you have increased energy. Excess weight will come off naturally with little effort. And once a week treat yourself to a meal that is totally off the wall-especially in the beginning. It can help reduce the stress of ‘dieting’ as you get comfortable with things.
Some experts claim that the best fat burning food diets combine alternating days where all you have are carbohydrates one day and the next you do not. This keeps the energy levels high, works with the natural fat burning properties of certain foods and actually tricks the body into eliminating fat instead of storing it. The trick is to choose the right carbohydrates because they are not all the same.
Do not skip meals thinking to save calories as skipping meals only slows the metabolism down. And losing weight, aka fat burning diets are not about calories. They are about creating the right circumstances for the body to work at its best performance abilities.
In order for our fat burning hormones (yes we do have them) to not only kick in but function as they should it is important to maintain liver health. It is the liver that is in charge of activating these hormones and it is this type of diet will have you burning calories and fat long after you have finished the last exercise routine of the day.
Because fruits and vegetables are the main sources our bodies derive its energy from they should be first on foremost on any diet but especially ones designed to burn fat. Any carbohydrate that is not a vegetable has the potential to rob us of energy rather than providing it. These are foods like flours and grains that have been processed to the point there is no nutritional value left to them and they block fat-burning hormones. Carbohydrates that are recommended that gives that same comfort feeling are sweet and white potatoes, brown rice, pasta, legumes and lentils, corn, whole grains including bread and fruit.
An importance needs to be placed on protein and heart healthy fats. Supplying protein in several of your meals throughout the day will aid in keeping the blood glucose levels stable and will result in a constant supply of body building, body tissue repairing nutrients the body will need.
Think in terms of a large raw vegetable salad (several types of lettuce, bean sprouts, onions, bits of cauliflower and broccoli, slivered carrots and cabbage) with low fat cottage cheese, hardboiled eggs or 3-4oz. tuna and about a third of an avocado; or whole grain pasta mixed with spaghetti squash or slivered zucchini drizzled with olive or flaxseed oil and seasoned with basil, rosemary and garlic served with a green salad including onions, mushrooms and a side of two thick slices of dark pumpernickel or other whole grain bread; or a 3-4oz serving of stir-fried lean beef or turkey with lightly steamed broccoli and carrots with peanut sauce over all.
Learn to eat your wholegrain toast with honey instead of butter; have yogurt for a protein snack with chopped nut, sunflower seeds or roasted soy nuts. Multiple small meals will help you curb cravings and keep you satisfied longer, as well as aid in the management of conditions such as hypoglycemia or other blood sugar (glucose) irregularities.
Another good method of burning fat is the fat burning soup diet (which, when I was young and my mother was on it, was called simply the cabbage soup diet). It is a diet that has always been used in cleansing the body but is also found to aid in rapid weight loss. Generally part of a seven day plan that incorporates fruits, other vegetables and a small amount of protein on different days the soup is nutritious and can be eaten without limitations—just forget the crackers.
The fat burning diet soup consists of a head of cabbage (which as a vegetable is very good for you even when cooked in soup), 6 green onions (a white or red one will do), 6-8 stalks of celery and 2 green peppers all cut up (bite sized pieces) and put into a pot that has a few Tbs. of olive oil in it. Stir fry on medium heat about five minutes. Add 8 cups of water, salt, pepper and garlic powder to taste, 1 package of onion soup mix and hot sauce if desired. On high bring the soup to a boil. Reduce heat to low, cover and simmer at least 45 for a crunchy soup or for up to two hours for more tender vegetables and a stronger flavor. Just before finishing up the soup add 2 cans of diced or whole tomatoes (28 oz) and heat through. Eat and enjoy!

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Weight Loss Solutions

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Obesity has been proclaimed a public health hazard that is out of control. This serious on the rise health problem contributes to the individuals risk of death as well as danger in developing other diseases. Obesity, high cholesterol and blood pressure have been ranked in the world’s top ten health diseases as well as risks.
Diseases and health conditions the obese are at risk to develop include type 2 diabetes, various cancers, coronary artery/heart disease, gallbladder disease, hypertension, sleep apnea, stroke and/or various anxiety/depression disorders.
Most people begin their weight loss solutions with a diet. Diets work long term only when we get our thought processes functioning in the right direction. A diet cannot be all about losing pounds. It has got to be a lifestyle choice in order for the weight to not only be lost but kept off—body and mind.
Systems such as Nutri-system, Jenny Craig or the 6 week body make-over have proven themselves to be effective. Their nutritionally balanced and flexible meal plans combine foods to increase metabolism, produce energy, decrease body fat and help prevent muscle loss. Most plans today encourage 3 small meals plus 3 well balanced snacks throughout the day rather than the traditional three squares.
Exercise programs are another effective weight loss solution. Routines can range from resistance, to aerobics to weight training and body building. People range their programs from a brisk daily walk to well detailed work outs. These can involve nothing but man and muscle or exercise machines such as a tread mill or a total gym set-up working every muscle in the body.
Over the years, weight-loss surgery is another weight loss solution that has proven itself to be a good way to get rid of excess fat for the morbidly obesity. More recently surgical options have given way to choices such as the Lap Band System or the Realize Band–both FDA approved devices that allow you to eat only a small amount of food at a time.
Any weight loss solution choice—regardless of which option you are choosing, has to be desired above all else. Many programs now have councilors or trainers that will help see you through the program—most often because they themselves have come through the program victorious and want to offer support to others.
Finally there are herbs and vitamins that work wonders as they aid the body in regaining balance and producing a feeling of well being so the weight loss is a possibility in the first place. There are supplements as well as injections that will the increase energy of the ‘dieter,’ as well as helping to inhibit fats from even remaining in the body.

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Diets That Work

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The general consensus of the National Eating Disorder Information Center relates that roughly 95% of all diets fail. The truth is that most people set goals for themselves that are not attainable. They choose a diet that is as boring as it is sparse. What they end up with is frustration and a feeling of deprivation, and, nine times out of ten, added weight instead of weight loss.
According to most dieticians, the diet that works involves moderation and exercise for successfully lose weight. In getting started, choose a diet that allows you to be flexible, make choices and try something new every few days—even favorite foods when incorporated in moderation.
Be realistic. Do not set your goal to be completed too far out or in too little time, and do not set out to lose all 150 pounds at one time. This is particularly true if you have tried and failed one too many times and your opinions of diets are anything but nice. Start with a goal of 20 pounds (unless you are really burnt out-then do 10). Set an ample amount of time (a pound a day sounds great but rarely doable).
The diet that works allows for lots of choices, or alternatives. We get burnt out on repetitious eating. People say ‘I could eat that all day!’ but we can’t; not really. It’s why the grapefruit diet works only for the die hard. Imagine eating grapefruit three times a day for 12 days-skip two days and start all over for a month.
Forget the diet that is stringent about three meals a day. When you are cutting back on portions you feel hungry sooner. Divide your portioned foods between five smaller meals. And if you are craving something like a coke get the half cans and sip one for a snack with a whole bag of popcorn.
Most of the diets that work today-Jenny Craig, NutriSystem, the 6Week Makeover or Weight Watchers all offer well balanced meals. They limit few foods, offer support, encourage supplementation with whole raw fruits and vegetables and advocate for a lifestyle change.
Exercise is important in not only losing but maintaining weight loss. Jared from Subway walked everyday to and from Subway (twice). He went for his lunch and for his dinner. His meal choices kept him under 1000 calories and he walked. If you like bicycling-ride, if you like yoga-do it, etc. Find something or combination of activities, and make it happen. Don’t forget the water.

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Quick Diets

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Many people use quick diets to take off a few pounds just before a big date, an important business meeting or meeting the parents of your future spouse. Generally they involve giving up everything but one of two food items and last 3-5 days. Many people refer to them as fad diets.
Though quick diets have picked up a bad reputation in the last few years-denoting everything that is subjective, there are good methods to take weight off quickly. A quick diet is a method of weight loss that gets results quickly. A fad diet is very often the same thing, just one that has become popular, usually due to celebrity use or promotion, or in the case of the Snicker Bar Diet you make the news because of the terrible shape you are in after losing 30 pounds eating nothing but candy bars. Well, yes, 30 pounds is great but surely it is not worth your health, the condition of your skin or your muddled mental state when you call it quits.
During the 70s, 80s and 90s it was the low fat diet that was the craze. We had the Scarsdale diet, the metabolism diet and grapefruit diet ranging from 3-7 days with foods ranging from grapefruit at every meal to combining certain foods to keep the metabolism in high gear.

We saw the Zone diet, the Lemonade diet, the South Beach diet (people still swear by it), the Adkins and the Tapeworm diet (what people will go through for weight loss) all rise to fame with thousands of people swearing by them.
Next it was the low carbohydrate diet because it was suddenly realized that starchy foods such as peas, carrots, baked potatoes, beans, rice, and bread packed a lot of calories. This is true but they are calories packed with vitamins, minerals and other essential nutrients the body cannot do without. They provide the body with energy and because their carbohydrates are complex they are the only food able to cross the brain barrier to feed our brain.

For a quick weight loss diet allow at least five days. Buy assorted fruits including tomatoes, cucumbers, a few bananas and an avocado. Get carrot, apple and orange juices with a few cans of V8. Add a bag of carrots, 1 head each: broccoli and cauliflower and a box of mushrooms. Devote to first and last of five days to all raw vegetables, the second and forth days to all fruits with some juices and the third day to all juice. You will have more energy than you will know what to do with and you will have dropped about 10 pounds without sacrificing your health.

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The Benefits of Green Tea Weight Loss

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Green tea weight loss is a fairly new concept that has hit the market. We have long known green tea for its power to keep us alert and focused but it is now known that it lowers cholesterol, oxidizes fats and increases the thermo genesis within the body-or its ability to burn calories at a high rate of speed. Drinking green tea regularly (5-6 cups daily) will increase metabolism as well as help burn fat.
Another aid for dieters that green tea possesses is its ability to causes carbohydrates to be released more slowly. This prevents the sharp increase in blood-insulin levels and promotes instead, the burning of body fat, and it does so even while we sleep.

Weight is put on when the intake of sugars, empty carbohydrates and fats are stored in fat cells. In green tea weight loss obesity is prevented by the teas ability to inhibit the movement of glucose into fat cells.

Because of the high levels of polyphenols in green tea the body is able to speed up its heat production (known as thermo genesis) which in turn speeds up the metabolic process. What is taking place is an increase in the amount of calories burned whether you are active or not. This melting factor does not work overnight, but it does work in conjunction with the body in a natural manner and when combined with other healthy tools will deliver results.
The green tea weight loss program works at its peak when the dieter combines drinking 4-6 cups of tea a day in conjunction with a daily green tea extract tea supplement-usually in capsule form. It is important to do a little research and find a good product because some brands use more of the extract is their formula than others.

When choosing a diet plan choose one that offer variety as well as flexibility. You want to concentrate on complex carbohydrates (vegetables, legumes, peas), simple carbohydrates (fruits), lean proteins (soy products, fish, poultry, legumes) and a variety of nuts and seeds. These foods will make sure you get all the nutrients needed for health and to work with the tea as it burns fat.
Eat three small meals and a couple of well balanced snacks throughout the day incorporating your tea as well. Exercise several days a week choosing activities that hold your interest as well as helping your body to slim down. Drink plenty of water.

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