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|Posted: Sun Oct 29, 2006 1:35 pm Post subject: Weightloss Facts...Did ya' know?
|Fat slows down your metabolism and makes it more difficult for you to lose weight, and easier for you to gain!
The energy from fat is easily stored by your body as fat on your stomach, thighs, hips or wherever it is that your particular body tends to store fat.
(To turn 100 calories of fat into body fat "costs" only 3 calories. In other words, eating fat can cause you to gain weight 20% faster.)
Many of us thought a piece of cheese was a good snack and that we needed the calcium. It can actually keep you from losing weight and make you feel sluggish. Most cheese should be eliminated and calcium supplements should be taken (unsalted almonds are full of calcium).
You can roast them in the microwave.
Frozen dinners are 35-50 percent fat!
The difference between skim milk and 2 percent is huge. Skim milk has 12 percent fat and the 2 percent has 36 percent fat!
Simple carbohydrates are cakes, cookies, candy.
Food that are comprised of lots of sugar and refined flour.
They have no place in any diet, even if you aren't trying to lose weight.
Complex carbs (starchy) are grains, bread, potatoes.
These are the ones that carb cravers crave.
(Starch is what slows down a diet. Eat these and you aren't going to lose weight).
It is ok to have a little of these but eat your starch in the morning.
A morning starch boost helps eliminate starch cravings throughout the day.
Complex carbs (non-starchy) most fruits and vegetables. These are good for you as they contain fiber, which aids in digestion and helps prevent life-threatening diseases, such as colon cancer. These carbs cost your body more energy in the form of calories to digest than fats and are therefore a boost to dieters.
They are high in bulk and therefore help you to feel full.
Don't eat after 8 pm (7 pm would really be better) and make sure dinner is NOT your biggest meal of the day.
Don't try to quit eating...just start eating the right foods and you will be satisfied, lose weight, and will have more energy!
Exercise can make you lose weight without dieting, because it burns calories. Don't call it exercise, think of it as ""Being active". The benefits of "being active" are absolutely enormous and are crucial to the success of your weight loss. Remember swimming does not boost metabolism. In fact, swimming in an outdoor pool or other cool water increases the appetite 50%!
Walk use a stationary bike and watch a program on tv that you enjoy or an aerobic exercise video tape Simple fun and independent, anyone can do them. Just pick something that you enjoy. Exercise at least 30 minutes, and exercise hard to make a difference. Start slowly.
"Being active" dspeeds up your metabolism for hours after you have finished exercising so that you continue to burn calories at a higher rate. If you exercise before you eat you'll increase your metabolism in an above-normal rate: you'll benefit not only form the calories burned during exercise but from additional burned after the meal.
"Being active" reduces your risk of future heart disease. It lowers your blood pressure and decreases the levels of harmful blood fats such as trigycerides and other forms of cholesterol, while increasing "good" cholesterol.
"Being active"makes you more energetic, brings more oxygen to the brain and makes you feel more alert throughout your day. (With increased energy, you won't have the afternoon slump.)
Get active as soon as you can (and you will once you begin to feel better from correct eating habit). Walking and other exercise will depress your appetite for stabilizing insulin (your hunger hormones) and your blood sugar. It make you feel fuller when you eat by stimulating the production of hormones that raise the blood-fat level.
"Being active"makes it easier to maintain your reduced weight because it increases your muscle mass. The more muscle you have, the more food you can eat without adding body fat.
Fight insulin boosts and help conquer hungerd with 'guar gum', a natural fiber supplement found at the health food store that helps regulate insulin levels and helps promote feelings of fullness. Found in capsule or powder, it is recommended that you take two to four 500 milligram capsules 3-4 times a day. Most people feel that it is more effective to take it just before meals. Don't take too much or you might become bloated and gassy.
*Avoid sugar, the prime insulin booster.
*Eat balanced meals at regular times.
Irregular meals, late meals or large meals slow down your metabolism, make you hungry by skewing your insulin levels.
*Eat a high-fiber diet (fruits and vegetables) to satisfy your hunger and by adding enough bulk in your diet to make you feel full.
There is a real physical reason for cravings. When and what you eat can have subtle and sometimes dramatic effects on your mood and behavior.dEating certain carbohydrates can raise the level of serotonin, a brain chemical associated with feeling relaxed, calm, sleepy, less depressed and less sensitive to pain. This explains why people binge on carbs when they feel anxious or depressed.
Women whose fat is mainly on the upper body--neck, shoulders and breasts are more likely to have larger fat cells and higher insulin and glucose levels. This can lead to sweet cravings.
Women whose fat is mainly on the lower part of their body--abdomen, thighs and buttocks--are more likely to have smaller fat cells. They may be carbohydrate cravers.
The sweet cravers are truly addicts: sugar addicts. Their bodies have become addicted to the rush that sugar gives them and they may experience withdrawal when they can't have it.
Biochemical boost-buster for sweet cravers
1) Guar gum - Found at the health food store.
2) Take a chromium supplement. Chromium is a natural mineral supplement that helps regulate sugar metabolism. (Consumption of too much sugar can create chromium deficiency: The more sweets you eat the greater is that possibility that you have a chromium deficiency)
100 mcg, three times a day before meals can be enormously effective in helping people who are prone to sweet cravings.
NOTE: Only trivalent chromium (usually available as a powder, in a capsule) has been effective. Chromium supplements help control the sweet cravings and helps maintain stable energy levels throughout the day.
3) Eliminate caffeine, which stimulates the body to release insulin.
The first reaction your body experiences is a boost of energy, but this is quickly followed by a slump that can leave you not only tired and irritable but also famished. Simply put, caffeine makes you hungry. It can be very hard to resist the temptation of a sweet snack in this condition. It is very hard to succeed on a diet if you don't cut down on caffeine. Remember that decaffeinated coffee or tea still have some caffeine in them.
The Department of Health lists caffeine along with nicotine and heroin as an addictive substance. Caffeine is also a real stress on the body--one that has a negative effect on your metabolism. The anti-stress hormones are the substances that prepare your body for an appropriate reaction to stress.
Caffeine causes the release of these anti-stress hormones.dEventually the body's supply of these hormones is depleted. When that happens you begin to notice symptoms: fatigue, headaches, irritability and a general run-down feeling. What you aren't noticing is that due to the depletion of the anti-stress hormones, your metabolism is slowing down and your ability to burn calories has been compromised. You simply can't lose weight effectively.
Herbal teas are a good hot drink, as long as it is truly caffeine-free.
(One widely available herbal "morning" tea has twice the caffeine of a cup of coffee! Remember that herbs can act as drugs; don't drink too much of any one kind. And be sure you buy herbal tea from a reliable source).
Many people are pleasantly surprised to find they actually function better than before when they give up caffeine.
4) Anti-stress formula vitamin will help you lose weight because stress slows your metabolism. Get a good quality multiple vitamin and mineral compound containing 10,000 IUs of beta-carotene and approximately 50 mg of each of the B vitamins plus 1,000 mg of Vitamin C, 400 IUs of Vitamin E and 50 mcg of selenium.
5) Eat regular meals at regular times. Remember insulin is a prime diet breaker. Many people who have failed at dieting in the past are people who have highly irregular eating patterns: usually no breakfast, a light lunch, such as a container of yogurt, them more and more snacks and fatty foods as the day wears on and their hunger increases. Sometimes they make it to a light dinner only to have a carton of ice cream for dessert.
If you eat this way you tend to become dependent on quick fixes throughout the day in a desperate effort to boost your blood sugar - (candy bar, cookies, coffee or pop). Whatever it is, you can be sure it's not going to help you lose weight. In addition, while the quick fix will temporarily boost your blood sugar and give you a rush of energy, it will them make you pay for that surge of energy with a slump that will make you feel tired and irritable later on.
Another problem with this erratic eating is that people seem to gain more weight on fewer calories. (Long periods between meals causes your body to prepare for starvation by the metabolism slowing down. Then when the meal finally arrives, its calories are stored more quickly and permanently than the same calories consume over a longer period of time. Behavioral therapists have found the the amount eaten at a meal is related to the interval between meals, not to the size of the previous meal. When we eat our whole day's ration at one meal, our stomach and intestines expand, we absorb food 40 percent faster and we will become fatter, calorie for calorie.
One experiment shows-
If you eat all of your meals in one sitting a morning meal will result in weight loss; a mid-day meal will cause your weight to remain stable; and a late-night meal will cause you to gain weight.
Snack on fruits-
As you are now well aware of, the fluctuation of sugar in the blood and the surges in your levels of insulin cause hunger. To eliminate these surges, it is suggested that we have two fruit snacks a day. Fructose, the natural sugar in fruit is metabolize more slowly than refined sugar and so will help to stabilize your blood sugar.
We know that Serotonin is produced as a direct result of carbohydrate ingestion.
Serotonin has a calming effect on the body. The lack of serotonin causes agitation. Some people have a low level of serotonin and in an effect to compensate for it they crave carbs. The calming effect of serotonin can explain why people binge on carbohydrates when they get anxious or depressed.
Some dieters on high protein, low carb diets eat so much cottage cheese or meat, which contain so much fat and calories that it would slow down their metabolism no matter how few calories they consumed.
Fat makes fat so we need to reduce the amount of fat in our diet. Don't worry about getting enough fat. There is enough natural in chicken and even fish to fulfill your nutritional needs.
Here are the items we should eliminate if we want to lose weight:
avocado (90% FAT!!)
It is best to eat foods with 25% or less fat content
Here are a few:
low-fat cottage cheese, 1 cup
skim milk, 1 cupd
low-fat yogurt, 1 cup
3 oz. white meat chicken, with no skin
other fruits and vegetables, besides avocados
cooked spaghetti, 1 cup
To figure out what percentage of calories comes from fat
Multiply the grams of fat as listed on the label
(usually under the heading "Nutrition Information")
by 9 (the number of calories in 1 gram of fat)
and divide this figure by the total number of calories per serving.
You need to eat just enough starch to cut down on starch cravings.
But you can't have too much or you'll slow down your metabolism.
You'll see that you are going to have to cut down on sugar completely because it is actually an addiction. But starch has a different biochemical effect on the body, so the small amount you'll be having in the morning won't be harmful.
Oat Bran has been shown to stabilize blood-sugar levels and lower cholesterol. You can substitute a baked potato as your morning starch, as long as you don't use butter or sour cream on it.
Here are some starches you might have in the morning:
breads (1/2 bagel; 1 small whole-wheat pita pocket; whole wheat and other whole-grain breads;
2 slices low-calorie bread)
brown rice (1/2 cup cooked),
bulghur (cracked wheat)
cold cereals (Nutri-Grain, Shredded Wheat)
millet (1/2 cup cooked)
oat bran (raw or cooked) oatmeal
4 rice or wheat cakes (for carbohydrate -craver morning snacks)
whole-grain hot cereals (cream of Wheat, farina, etc.)
It is an old fashioned notion that only calories count and many have failed when trying to diet. It is easier to just eat the right foods!
Sugar and artificial sweeteners cause those insulin spikes that cause us to gain weight.
Try to avoid:
cake and cookies
jams and jellies (including "naturally sweetened" types)
soda and diet soda
sugar, including brown sugar, raw sugar and turbinado sugar
Sugar can take as much of a toll on your system as caffeine. Most people think that it's only the calories in sugar that must be avoided. When you eat too much sugar your blood-sugar levels rise to alarming heights. In response the body secretes insulin from the pancreas to escort the sugar into the cells of the body. If you're not a sugar addict, your pancreas can readily handle occasional doses of sugar. But many of us have become sugar addicts.
When we eat a candy bar--which contains more sugar than a body can use in a week-- blood-sugar levels goes up anddthe pancreas overreacts, producing an excess of insulin. This flood of insulin depresses your blood sugar severely. In response the adrenal glands release anti-stress hormones, which in turn release the sugar that is stored in the liver for emergencies.
The ultimate result is that you get a brief burst of energy from the candy. Then your insulin level goes up and your spirits fall. Suddenly you feel tired, irritable, moody, depressed--and you don't know why. But finally your adrenal gland kicks in and you experience feelings of anxiety, including nervousness and sometimes even palpitations.
The extreme rise and fall of insulin levels makes you hungry.
Sugar is causing symptoms of energy followed by depression followed by anxiety and a constant feeling of hunger.
It is easy to eliminate table sugar but you have to be on the lookout for the secret sugars that are added to so many foods. You must read the label. On labels did you know that sugars, fiber and complex carbohydrates are lumped together under carbohydrates?
Sugar means sucrose (table sugar) on a label. Sugar comes in many forms and are listed separately, like brown sugar, corn syrup, and honey. When these are added up sugar may be (and is) the predominant ingredient in many packaged foods.
Sugar is in everything from peanut butter to ketchup, mayonnaise, canned fruits, spaghetti sauce and fruit juice.
(Read the labels to find ones that don't have added sugar)
Some of the most common sugar additives found in food:
Some health food stores have bread without corn syrup and other chemicals. You can always make bread at home.
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