Carbohydrates and Weight Gain

Before we begin, let’s just remind ourselves of the most popular foods rich in carbohydrates:

• White bread
• Pasta
• White rice
• Potatoes
• White flour

It would be best if you could avoid these altogether, as they offer zero nutritional value, and just pack on the pounds. However, together they form a very large part of modern cuisine and it may not be possible for you to abstain entirely, especially if your work or personal life requires frequent visits to restaurants and other people’s cooking. That’s why you need to be aware of some ground rules, so that you don’t have to keep saying no, but you can avoid the worst of the brunt.

Carb Variation

Carbs are cowards and will rarely attack when not backed up by their buddies. That means that if you don’t want to live without carbohydrates, you have to make sure to consume only one type per day. The habit that leads to weight gain is a routine that involves white bread in the morning, white rice for lunch, and pasta for dinner. This trifecta of carb power will lay waste to your hard work at the gym within weeks.

Bottom line: only consume one source of carbohydrates per day.

Carb Timing

Carbs will only put on weight if they are allowed to rest after consumption. If you carb up before going to bed then you will allow the carbs to do the maximum damage possible. This is because you are at your minimum energy consumption rate whilst sleeping, and so your body is the most prone to storing fat. If you are going to eat your ONE type of carb per day then make it as soon as possible after waking up and an hour or two before a strenuous workout. That way you will burn up all the energy supplied by the carbs, rather than letting your body store it. Carbing up before the gym is even viewed as a beneficial strategy by some, as it supplies additional fuel to your workout, and allows you to exercise with more intensity and push your body further.

Bottom line: don’t eat carbs at night – eat them as early in the day as possible, and only on days when you plan to go to the gym soon after consumption.

Diet vs Exercise

In what is one of the most discussed diet-related findings of the year, researchers have apparently unambiguously found that diet is significantly more important than exercise in the battle against obesity. This might come as a disappointment to those who love eating and don’t mind spending time sweating at the gym. On the other hand it might be good news for those that hate the treadmill and don’t mind saying no to second helpings.

The evidence for these findings comes from studying tribes whose lifestyles have been virtually unchanged for the last 10,000 years. The members of these tribes live like textbook hunter gatherers, working a few hours every day to pick fruits and vegetables, and only eating meat very occasionally. Studies conducted with members of this tribe have shown that our calorie requirements are fixed and not correlated with exertion. The metabolic rates of these modern day hunter gatherers are not measurably different to the fat slob watching tv in his studio flat, despite the great difference in physical activity.

All of this suggests that if you want to lose weight, you just need to eat less. Don’t stop going to the gym as it will make you feel better and more motivated, but cut down on your calories if you want to shed those pounds. To lose a pound a week, you need to maintain a daily 500 calorie deficiency. This means taking great care in reading nutritional labels and portion management.

Tips For Losing Weight

The results of a study by the Fred Hutchinson Cancer Research Center have just been published in the Academy of Nutrition and Dietetics Journal with regard to advice on effective and sustained weight loss. The main conclusions of the study are that keeping a journal of your eating habits is an effective way of sticking to your program. A journal also allows for easy calculations to be made as to total calories and carbohydrates consumed per day. Overweight people are usually surprised how many calories they consume. It’s important to be honest with yourself when keeping a diary and to note every morsel of food that goes in your mouth. People often tend to discount snacks between meals and some even forget just how much they ate. A single snack may not make a difference but they quickly add up.

In addition to record keeping, the study advises against skipping meals as this encourages increased food intake at fewer intervals throughout the day. The study also indicated that eating at restaurants causes weight gain as you tend to eat more than you would at home, due to the large portions served in American restaurants and not being aware of the ingredients, as you would be in your own kitchen. You don’t know if they used butter or virgin olive oil, or just how much flour and sugar is in your meal. At home you can carefully monitor your daily intake.

Keeping a food diary is a way of shaming yourself into shape. If you can see in black and white just how disgusting you are then this is likely to cause a change in behaviour. A similar approach involves showing obese patients a day’s worth of their food intake on a table. This often results in revulsion and a desire to become healthier.

Alli Weight Loss Pills

Alli is the brand name for tetrahydrolipstatin in the US and is a popular drug used to combat obesity. It is also known as Orlistat and Xenical and is the first diet pill to obtain approval from the Food and Drug Administration and is expected to show enormous profits in the coming years.

Xenical has been shown to be successful in combination with exercise (wow, who would have guessed that doing exercise was good for you). Participants in a study lost more weight using the drug than those taking sugar pills. Although statistically significant, the increased weight loss due to Alli is not particularly large and is therefore no substitute to a healthy diet and exercise regime. Furthermore, when people stop taking the drug they tend to regain between 25-45% of the weight they lost. This is perhaps due to a psychological dependence on the drug and a tendency to rely on its effects too heavily.

The drug inhibits pancreatic triacylglycerol lipase – the enzyme responsible for converting fat into monoglycerides. In addition to promoting weight loss, this also decreases the chance of developing diabetes and heart disease.

Tetrahydrolipstatin is associated with digestive side effects, such as producing excess oils in excrement. The drug has also been known to cause digestive irregularity and in some cases loss of control of the intestine. These side effects can be minimized by following a low-fat diet and usually lessen with time and are manageable with little effect on the patients’ quality of life. In the worst case scenario Xenical can cause kidney damage, due to oxalate being deposited in the kidneys from the stomach.

Keep in mind that despite the FDA approval and the aggressive marketing campaign, Alli is not a miracle drug. The test subjects that took the drug lost only about 5 pounds more per year than those that stuck to regular diet and exercise. Walking 20 minutes more per day and making minor adjustments to your diet can easily compensate for this effect (but it won’t make the drug companies so much money).

Liposuction Weight Loss Surgery

Recent studies have indicated that although liposuction temporarily removes fat and makes a cosmetic difference, it can cause an increase in a different type of fat that can be dangerous to the organs. This substance is known as visceral fat and is not always visible as it is stored much deeper below the skin than normal fat. It increases the risk of adult onset diabetes and heart attacks and may therefore offset any advantage gained through the surgery.

Perhaps unsurprisingly, the gain in visceral fat can be counteracted with a healthy lifestyle, and in particular by avoiding fatty foods and engaging in regular exercise. This may nevertheless be bad news, as those people who opt for liposuction are those that were probably unwilling to exercise to begin with, which is why they decided to go under the knife rather than sweat a bit on the cross trainer. On the other hand, if the patients experience a sudden decrease in weight through surgery they may be more inclined to exercise, as they weigh less and are more motivated.

The great advantage of liposuction is that its effects are permanent in the area where fat is removed. This is because the fat cells are completely eliminated and can therefore never reappear. This is analogous to removing the roots of hairs rather than just trimming the hairs themselves. It seems, however, that the body has a natural way of compensating for this loss of fat. It does this by introducing new layers of fat in other parts of the body. It is precisely for this reason that an exercise regiment must be followed following surgery, in order to combat this effect. Moreover, you should keep in mind that liposuction is no miracle cure and it will take hard work and dedication to maintain the results. You can’t expect to lie back and eat muffins until your next operation.

How To Get That Athletic Built You Want

When learning how to get that athletic build you want, you will discover that there are several essential steps in this ongoing process. The first is to establish a healthy diet plan that includes all of the necessary nutrients for building muscle. Exercise is the second element that must be a part of your efforts and should include both cardio activities and strength training. Finally, abdominal liposuction and tummy tuck will help to ensure that you are able to fully eradicate stubborn belly fat for good.

Planning an effective diet for weight loss is not as hard as most people think. Your daily intake of food should include plenty of high fiber selections such as fresh fruits and fresh vegetables. In addition to these, you should also eat two or more moderate portions of high quality carbohydrates such as whole grains. The meat that you eat should reflect leaner selections. Chicken breast, turkey breast and fish are preferable to fatty red meat, however you can still continue to consume these from time to time in moderate portions.

A little more difficult than eating the right foods, is giving the wrong foods up. These include fast foods and foods that are prepackaged or that come ready-made to eat in any other way. These selections should be eliminated entirely from the diet as they, more often than not, lack sufficient nutrients to justify their high calorific content and tend to pack on the pounds. Your goal should instead be to eat foods that remain as close as possible to their natural state. For instance, a boiled potato is a much better selection than a potato that has been peeled, sliced and fried in oil to a crisp.

Drinking plenty of water can have a phenomenal impact on your efforts to trim down and reshape your physique. Water helps to flush out fat and toxins and can even help to lessen the appearance of cellulite when consumed in significant quantities. Best of all, it is a beverage that contains no additional calories which means that no matter how much you drink, you can still lose weight.

You will need to perform cardio exercises for a minimum of thirty minutes per session, no less than three days per week. These can include running, jogging or any other activity that promotes sweating and significantly increases your heart rate. Even walking can prove challenging enough as long as you maintain a brisk pace. In addition to these exercises you will need to engage in strength training as well to tone up your muscles. Lunges, squats or other toning workouts that use hand and leg weights can be beneficial to this end. You should perform your strength training activities for no less than fifteen minutes per day, three times per week.

Those who have long been battling the bulge will find that they are able to enjoy visible results after several weeks of healthy eating and increased physical activity. Should there be less than stellar results in the abdominal area, however, there are numerous cosmetic solutions that may prove helpful. Tummy tuck is one very effective remedy for stubborn deposits of fat in the stomach region. As many individuals workout more and eat better they often continue to struggle with the appearance of their midsection. While a better diet and more exercise is the most effective way to lose weight, it does not always ensure that the weight will come off of this common trouble zone. While continuing your commitment to diet and exercise you can also begin to speak with local tummy tuck surgeons who offer weight loss services in order to learn more about this trusted method for trimming the waist.

How to Remove Fat From Your Belly

How to Remove Fat From Your Belly

Whenever someone asks ‘how do I remove fat from my belly’, or ‘how do I remove fat from my thighs’, you should do them a favor and slap them in the face as hard as you can. The human body is not capable of removing fat from one particular region at a time. So if you only take one thing away from this article, make it this: localized fat removal does not work.

The body has a set blueprint of how it will distribute fat cells when you gain weight, just as it has a blueprint of how it will remove them when you lose weight. This means no matter how many crunches you do, you won’t target your stomach fat. This is why people who do hundreds of crunches in the hope of getting a washboard stomach are misguided. The reason your six pack isn’t showing is because you have a layer of fat between these abdominal muscles and your skin. As long as that layer is there, you can do a million crunches, but it won’t make a difference. Having said that, there are of course other advantages to doing crunches. Anything you do to strengthen your stomach is to your benefit. The core muscles are very important in developing strength in other movements and exercises. They are also crucial in a lot of sports that involve twisting motions, where the majority of the power is developed in the core. So working your core is important – just don’t expect it to make you trim.

How to Remove Fat From Your Belly

So how do you lose that layer of fat obscuring a sick pack? By reducing your food intake and increasing the amount of cardio you do. Once again, there are no shortcuts. If you want results, you are going to have to elevate your heart rate to your training zone and keep it there for 60 minutes every single day. You are also going to have to reduce your calorie intake by a significant amount. The pretty lady on the all-night shopping channel claiming you can look like her with only 2 minutes on the – insert brand name – is lying to you.

If you start doing cardio and eating less, your body will begin to slowly remove fat. But you have to keep at it, because the parts that bother you the most will be the hardest to reach. Men store their fat mostly around their stomachs, and women store their fat to a large degree in their butts and thighs. These areas will be the very last to go.

Does Drinking Water Stop Hunger

drinking water

Your stomach is actually quite a simple machine when it comes to hunger. If it’s empty you feel hunger and if it’s full you feel satiated. As far as your stomach is concerned, it’s not actually that important what it is being filled with. Therefore, if you’ve ever wondered does drinking water stop hunger, the answer is yes, or at least mostly yes. Read our article below to find out more about this heavily discussed dieting topic.

When your stomach reaches a certain size, it sends signals to the brain, which activates certain ion channels associated with the release of chemicals that we associate with feelings of being full. This is where the importance of water in diet comes in. If you can get into the habit of drinking two glasses of water before every meal, you will find that you do not need to eat as much, because there simply isn’t enough capacity in your stomach. So how does water help you lose weight? Easy, water has virtually no calories, and as such for every litre of water you consume, you save yourself 1 kg of a substance that would most definitely be higher in calories and fat. If you are interested in how much water should you drink a day check out our article over there for in depth information.

drinking water

There is also a lot of discussion on what temperature the water should be in order to maximize benefits, and you often hear questions like does cold water make you fat. Some dietitians recommend drinking warm water to lose weight, as the increased temperature of the liquid increases circulation and aids the weight loss process. On the other hand, drinking cold water is often said to have benefits, as the body has to work harder to increase the temperature of the water in your stomach, therefore burning more calories. The truth is, it doesn’t actually matter how hot or cold the water is, as long as you drink enough of it. Daily recommendations are 3 liters for men and 2.2 for women.

How to Lose Thigh Fat

how to lose thigh fat

Thigh fat is something that bothers everyone at some point. Some hate the annoying feeling of your thighs touching as you walk. Others simply want to be lean and find that thigh fat just doesn’t go away, regardless of how much they exercises. How hard it is to get rid of your thigh fat really depends on you. For a lucky few, thigh fat burns off first and in the abdomen last. Most others are not so lucky.

If you were wondering how to lose thigh fat quickly, know this, there is no easy fix. It has to be a combination of diet and exercise and patience.

how to lose thigh fat

You  need to diet because exercise alone will not work. There is no such thing as spot reduction and there are no specific exercises to lose weight on your thighs. As you diet and maintain a caloric deficit, the fat from thighs will lessen. This will take time and will not happen overnight. I would recommend the slow carb diet.

You can do thigh and inner thigh exercises to tone and build muscle. This will create a sense of tightness and amplify the fat loss from the dieting above and give you much smaller and shapely thighs.

Dining out on a Diet

If you are on a diet, and are struggling to figure out what to eat when you go out, keep reading for my strategies on dining out on a diet. These will help you make it through events, dinners and parties and still maintain close or strict adherence to whatever diet plan you are on:

When dining out, unless it is the rare occasion where there is no planning involved, always do your homework. If you are going to a restaurant to eat, look at their menu in advance and select meals that are diet friendly. Almost every restaurant (aside from Fast Food chains) will have items on the menu that are either low-fat or low calorie or can be made so with a few changes.

Don’t be afraid to ask for changes when you order. If grilled chicken and mash are on the menu, ask the waiter to replace the mash with some mixed vegetables or just a simple plain salad. Substitutions can be made anywhere for any meal. Some restaurants even cook with a different oil if you ask them to.

If the venue hasn’t been decided, then pick cuisines that have food that serve food that you can eat on the diet. Mexican is always good for those on the slow carb diet, while sashimi can be good for low carb and high protein meals, though beware that the calories in sushi can be quite high if you order the wrong items. And as I mentioned above, substitutions can make a lot of meals diet friendly.

Another strategy is to fill up on foods rich in fiber and protein. They will keep you satiated for longer and if consumed a little prior to going out, you are likely to eat less and suffer less temptation.

There are some things to avoid when eating out: They are foods with gravies, cream sauces, au gratin etc. know what you are eating before you do. General restaurant buzzwords can mean something completely different to what you think it might be. Do your research and be prepared.

Avoid large meals like Buffets. Psychologically it is very difficult to avoid eating more when there is more choice available. Studies have shown that the amount of eaten increases with the amount and variety of food available. Once again, less is more.

What you do, don’t control your food choices and then drink your calories. When it comes to drinking out, have a look at this post on low calorie alcoholic drinks. But if it is non-alcoholic beverages you are looking for, try a diet soda. If diet soda’s are not your thing, lime juice without sugar or plain black coffee should be your staple. It does take some getting used to but once you do, its the perfect drink for any meal.

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