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Diet and Exercise Promote Weight Loss

December 6th, 2011 No Comments   Posted in Diet And Exercise

The food we eat provides the building blocks required for cellular construction as well as all metabolic and chemical reactions which our body performs to function in good health. In the same fashion, our diet and level of physical activity directly influence our hormones that determine if fat is stored or burned as fuel. Medical researchers now understand that where fat is stored in the body can determine risk of disease and how we can alter our diet to promote natural weight loss.

Fat Placement is a Risk Factor

Until recently, medical science has viewed our white fat cells as nothing more than an inert storage facility for extra calories. Research has debunked that theory by demonstrating that our fat is a viable organ within our body which is metabolically active, secreting and reacting to chemical messengers which influence our health and weight loss abilities.

The results of a study published in the Proceedings of the National Academy of Sciences show that the risk of metabolic disorder is heightened when fat is stored in the abdomen and significantly lowered when fat grows on the thighs or lower parts of the body. Interestingly the study authors found that abdominal fat grows by increasing the size of existing fat cells whereas fat cells multiply in number on the thighs and lower body. Abdominal fat is more dangerous to your health because the cells are stretched beyond their normal capacity, leading to metabolic dysfunction.

Using Food Balance to Control Fat Placement

Fortunately we can control where fat is placed on the body in several ways.

The food we eat has a significant impact on fat storage and metabolism as we can choose both the quantity of food eaten as well as the nutritional composition of our diet. A diet high in refined carbohydrates which quickly break down into glucose and raise blood sugar causes excessive triglycerides in the blood. These blood fats must be cleared quickly after each meal and are converted to fat for storage on the belly.

Include Protein and Fat with Each Meal

The first step to controlling how and where fat is stored is to cut back or eliminate carbohydrate foods which trigger a rapid rise in blood sugar. All processed carbohydrates and sugar laden foods will initiate the cycle which results in abdominal fat storage. Substitute protein and fats from healthy nuts, seeds and minimally cooked meats. These foods don’t convert to glucose quickly and are much less likely to spike blood sugar and convert to fat.

Exercise Helps to Burn Fat as Fuel

Exercise is essential to good health, as it provides a catalyst to burn excess calories so they aren’t available to be stored as fat. When you exercise regularly, the body is conditioned to burn calories for fuel so they don’t end up as a source of body fat. Some amount of fat is essential to our health, and exercise encourages the formation of brown fat which is dissimilar to white belly fat because it promotes fat metabolism through a process known as thermogenesis.

The type of foods we eat provide metabolic cues to instruct our body how and where to store body fat. Eliminating junk carbohydrates and replacing them with lean protein and monounsaturated fat sources will blunt blood sugar swings and encourage fat metabolism. Exercise is necessary to provide the catalyst for caloric utilization which encourages ideal health and natural weight loss success.

John Phillip is a Health, Diet and Nutrition Researcher and Author of the popular Optimal Health Resource Blog who regularly reports on the alternative cutting edge use of supplements and lifestyle modifications to enhance and improve the length and quality of life. Health problems can be avoided and overcome with a sensible approach to monitoring key health factors such as weight, blood glucose, blood pressure and body temperature. His mission is to discuss the relevant findings on nutritional factors as they become available, and how you can incorporate this latest information to better your lifestyle. Read John’s latest healthy articles, updated regularly at his Optimal Health Resource Blog.

Healthy Weight Loss: The Diet And Exercise Way

December 5th, 2011 No Comments   Posted in Diet And Exercise

Article by Ann Marier

Women and men everywhere look in the mirror and judge themselves for the shape and state of their bodies. Healthy weight loss can not only improve ones self esteem but it can also be an integral part of increasing overall well-being. The key to this process is the word healthy.

Unhealthy weight loss by forms of fad and yo-yo diets can have adverse effects on a person’s body, mind and spirit. Healthy weight loss is often brought about by two of the most difficult things for people to accept: diet and exercise. Read below for more on these two aspects of healthy weight loss.

Diet and Healthy Weight Loss

No healthy weight loss plan is complete without a well-balanced diet. The key is not to eat less or restrict your intake of certain foods, but rather to intake a diet lower in fat and calories. Establishing a healthy diet does not mean taking away all carbs; nor does it mean stocking your shelf with low-fat diet foods. Rather, you should intake a diet full of lean proteins, plenty of fruits and vegetables as well as whole grains. And no diet would be complete without 64 ounces of water per day.

Exercise and Healthy Weight Loss

In addition to a nutritious diet and plenty of water, exercise is also important to healthy weight loss. Regardless of what type of exercise you enjoy, the important thing is to get moving. Try walking three to four times a week and start out at 20 minutes. Then, bump your time up to 30 or 40 minutes.

If walking is not your thing, consider becoming a member of the local gym. There are typically tons of cardio options such as bikes, elliptical machines, stair stepping machines, treadmills, etc. In addition, most gyms offer weight machines, free weights, balls, etc. Most gyms also offer classes such as spin classes, aerobics classes, and more.

If you just can’t seem to go it alone, an investment in a personal trainer may be worth your while as you try to achieve a healthy weight loss. Though personal trainers may seem expensive, they can often offer not only exercises but also meal plans to help you lose the weight effectively.

Conclusion

Though there are many weight loss methods out there, including diets and pills, healthy weight loss often comes in the form of diet and exercise. All changes to routine or diet should be monitored by a doctor.

Ann Marier writes informative articles on general health issues providing helpful tips and advice. Her latest articles are about the different weight loss programs including a vegan weight loss program










Healthy Weight Loss Through Diet And Exercise

November 29th, 2011 No Comments   Posted in Diet And Exercise

Article by Pen Profile 1

Your look in the mirror for most men and women is how we measure our shape and state of our bodies.  To get to this point, we must work on our shape, not just lose weight.  Healthy weight loss will not just improve your shape, it will help with your overall self-esteem, which is an integral part of life.  The key, as you may have ascertained, is healthy.

First, let us discuss what is unhealthy.  You will know an unhealthy diet by watching those that are dieting or have dieted by the yo-yo effect.  Many of these diets come from pill popping and fast fat loss.  Healthy weight loss, on the other hand, involves two of the most outspoken words…diet and exercise.

Let us examine the diet…

No healthy weight loss plan is complete without a balance of good food intake and aerobic exercise.  Do not let the food-thing fool you, it does not stand for starvation diet.  In many situations, you will actually be increasing your intake.  Nor does such diet mean stripping carbs and fat from your diet, as some diet claim.  Most diets will have you increasing your intake of vegetables, fruits, lean protein, whole grains and drink plenty of water.  As always, before you start any regimen, consult your physician and a dietician.

Exercise…

A close second to your diet is exercise.  Now, I am not asking you to start running 5k’s, just a consistent amount of aerobic exercise.  To help tone and balance, you can certainly through in anaerobic exercise, such as weight training.  Just try possibly walking.  Remember, whatever it is, it should be done  three-plus times per week for 30 minutes or more each time.

If walking or running is not your thing, try taking on one of the fitness sessions at your local gym.  Most regional fitness centers have group workouts and trust me, you will not be the only overweight person in the group.  You can also schedule your weight training.

If you are still struggling to motivate yourself to get going, it may be time to invest in a personal trainer.  Though Cooper Clinic certified trainers are the best, you should be able to get a qualified trainer at most fitness centers.  You may want to check out your local paper or Internet for small, independent trainers in your area.  You could also check out something like runtofinish.

Conclusion

I realize it is difficult to see through all the temptations out there using fast fat loss pills, etc., but your best bet is to follow some sort of healthy weight loss program.

Every weight loss journey requires direction and a healthy program. Check out my weight loss program comparison article: EzineArticles Review.

For further healthy weight loss information, visit HealthWiseJournal.com.










Losing Weight Tips For Women – 3 Major Things Besides Diet and Exercise That Affect Weight Loss

November 29th, 2011 No Comments   Posted in Diet And Exercise

Article by Jen Jolan

Newsflash… weight loss isn’t just about diet and exercise. There are 3 MAJOR things besides diet and exercise that affect weight loss. So I’m going to give you SECRET losing weight tips so you can FAST-TRACK your progress.

Howdy… just wanted to say “howdy” since I recently moved to Texas. Smile. Listen, you may think that weight loss is just about calories, diet, and exercise.

If so, you’d be WAY WRONG.

I could put you on a diet and exercise program this year that you’d lose lots of weight on. But perhaps if I put you on that same diet last year or in a year from now… you’d actually gain weight. Same diet… same exercises. WHAT HAPPENED?

Diet is usually the most important factor in weight loss… followed by exercising. But you need to keep 3 OTHER things in mind if you’re diet and exercising is in order.

Losing Weight Tips

1. Stress

This is not only a silent killer, but it totally knocks your weight loss into a downward spiral. Same diet, same exercises… lose weight with little stress… gain weight if you’re TOTALLY STRESSED OUT. That’s just the way it is… blame cortisol (the STRESS HORMONE).

2. Lack of Sleep

This is a big one. You can exercise all you want and eat really good, but if you’re lacking sleep AND you’re not losing weight… that’s probably the cause of you not losing weight.

People hypothesize that it’s because you’re up longer which gives you extra time to eat more. NOT SO. Lack of sleep is a stress to your body. Your body views this kinda as a survival thing. And when your body goes into survival mode, it will always retain body fat as a “CUSHION” to help it survive.

3. Medications

This is a big reason for the rise is obesity around the Western World. People are over-medicated. Prescription and over-the-counter. Try to avoid these as much as possible. These cause you to GAIN WEIGHT due to the powerful impact they play on your hormones.

A lot of times your hormones will OVERRULE your diet and exercising.

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