Archive for the 'Weight Loss' Category

Dieting vs. Exercise: What matters more and how to balance it

Weight-loss has become a burning topic in today’s society. It is a well-known fact that a balance between regular exercise and healthy dieting is essential for any kind of long-term weight-loss plan. But, if you were forced into choosing just one method, would it be better to pump iron or would it be better to create a detailed dieting regiment.
One thing to keep in mind concerning exercising is that it can be very time-consuming. 20 minutes crunches session is guaranteed to burn more calories than a 10-minute jog, but can you afford to invest the extra time? The fact is if you want to burn a large number of calories, you are forced to spend a significant amount of time doing it. You also have to factor in the time you spend traveling to the gym, as well as getting cleaned up afterward.

The actual numbers

  • If you were to drink a can of soda, which contains as much as 150 calories, you would have to walk for at least 45 minutes to burn those off.
  • Now consider this: 1 pound of excess fat requires you to spend roughly 3,500 calories in order to burn it off.
  • In order to lose 1 inch of the waistline, you need a weight loss of approx. 8.5 pounds. Are you starting to get the picture?

Losing weight by picking exercise as a sole method is very time consuming, and not to mention less effective than by dieting. Time wise, you need to consider the choice: either not drink the can of soda at all, which you have to agree is much easier, or spend extra time on a treadmill to compensate. In essence, you need to burn more calories than you take in. Sounds simple enough but in reality, it means that you have to choose between a bar of chocolate and two hours of lifting weights in the gym, or not eating it all.

Various studies have shown that if we cut out processed sugar and saturated fats from our diet, we would be able to see the results of dieting a lot faster. If we were to put this into percentages, we could say it’s about 70-30 in favor of dieting.

What to do

A recent study has shown that obesity in children is not a result of a lack of exercise, but it comes down to poor diet choices. Another study which was conducted on 4000 adults has shown that minimizing the intake of calories has a greater effect on weight loss than simply exercising. But most of us have difficulties sticking to a dieting plan. Here is a thing you can do in order to find the middle.

Supplements

If you have difficulties in regulating your calorie intake, try using natural supplements like this one:

https://www.amazon.com/NatureWise-Coffee-Extract-Natural-Supplement/dp/B009VUZJTM

And before we get into any confusion, this is not a miracle supplement, you will not lose weight miraculously from just taking it, you will not get slimmer by sitting in front of the TV and taking it, etc. Those drugs simply do not exist. Here is what this stuff is good for.
Since we are talking about picking the exercise method to lose weight, taking supplements like these will help your body function better.

It will start looking for energy stored in your fats faster than it did before. It will also help your blood cope better with the bad stuff released in the process of fat burning. Antioxidants will contribute to the general well-being and help you get rid of toxins in your body easier.

There are many other benefits of taking a supplement like this one, especially for those looking to take better care of themselves.

Taking all of this into account it is obvious that a healthy combination of dieting and regular workouts would be ideal long term. Exercising has a positive effect on the general quality of life and should be a staple for everyone who wishes to make an overall improvement in health. But, you are still much more likely to lose weight by being careful about what you eat than about how much you work out on a day by day basis. If you cannot commit to full-time dieting, consider taking small steps and start giving up foods that are really bad for you and use natural supplements to help your body cope.

-Marko Lipozencic

PS:  This post is for information purposes only and is not meant to diagnose or treat any form of disease, including but not limited to obesity.   Be sure to consult with your physician before changing your diet or taking up any form of exercise.

Fat Burning Diet Fundamentals

Nothing sounds more unappealing than the all too torturous fat burning diet.  The word diet is almost a dirty word in most people’s vocabulary.  The problem with the diet industry in general is that there are just too many scams and mixed information and people are finding it next to impossible to figure out what to do.  This is a proposal to get back to what works for the long term, a diet plan that isn’t really a diet at all, 99 percent of all diets fail, who needs that?

The word diet itself has a negative connotation so that is the first thing you should get rid of, the diet.  It is better to say, “I’m starting a new healthy eating regimen”, or something a little less negative.  The only real way you are going to lose weight and keep it off is to change your lifestyle by eating healthier and exercising.

The good news is that there are several things you can do to help your body speed up the fat burning process in a healthful way that can be sustained for a longer period of time.

One:  Eat more often.  The typical three meals per day routine is actually standing in your way to fat burning diet success.  This little bit of exotic wisdom alone will change your life.  Eating several smaller meals per day will skyrocket your metabolism and boost your fat burning ability.  In addition, you won’t always have that stuffed feeling and often your energy level is raised quite a bit as well.

Two:  Perform your cardio workouts first thing in the morning.  This will jump start your metabolism, and boost your energy for the entire day.  This will allow you to burn far more calories than doing cardio at night because once you go to bed, your metabolism drops through the floor in order for you to be able to sleep and repair your body.

Three:  Use whatever tools available to keep your metabolism raised.  For example, drinking caffeine will boost your metabolism.  I prefer green tea for its antioxidant benefits but coffee works as well, just watch out for the cream and sugar.  There are also several herbs that will boost your metabolism as well.

Ultimately, there are no such things as fat burning diet secrets or short cuts; it will take what it has always taken, hard work and dedication along with patience and a positive attitude.

Visit: http://www.tobeinformed.com/burnfat for more information on this topic.

Weight Loss – Is There a Simple Way?

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Or Pay $9 for the same weight loss guide, if your prefer.

2SkinnyDaveat40The short answer: Yes, There is a simpler way. It is a way that doesn’t make some companies a lot of money – but the way exists!

Have you found yourself wondering if there is a simpler way to lose weight? If you take a look at what’s available out there, everything seems so complicated.

People have written entire books on weight loss. There are complicated diet plans and pills that you can purchase. Worst of all, there are plenty of ‘clubs’ you can join where you pay an expensive membership to have a ‘personal’ coach who weighs you frequently and tells you that you are not doing very well.

I think that it is kind of repulsive when I consider all of the weight loss schemes designed to take our money but not provide lasting results. Before you purchase any type of weight loss guide, pill or complicated diet scheme consider whether it is really the best option for you.

Any book or information source that claims to teach you about weight loss should be able to do the following:

1. Tell you in less than 15 pages everything you need to know about losing weight.

2. In that fifteen pages or less, it should explain everything to you in a very simple and straight forward manner.

3. There should be no need to buy a product over and over again. This is what they call a ‘continuity’ program in marketing jargon. It’s great for enriching the product owner but if there was a magic pill that worked – everyone would know about it.

4. Your weight loss information source should be simple, simple and simple! It should be so easy that a sixth-grader could read it and follow the simple directions.

The sad fact is that perhaps one percent of one percent of all of the weight loss ‘help’ out there actually meets the above four criteria. Look for one that does. At the bottom of this article, in the author information box, you will find links that can lead you to something that will greatly improve the quality your achieving the goal of weight loss.

 

Grab your $9 simple weight loss guide. Or alternatively, get the same weight loss information for free! David Snape is the author of: Weight Loss: A Simple Plan for Losing Weight and Keeping it Off.

Experience Healthy Weight Loss That Will Make Your Friends GREEN with ENVY….

Yup, That’s right. Your friends are going to want to know what you are doing. That is if they can catch up with you enjoying your new found life in a ‘practically’ new body.

You will learn a lot from my short but POWERFUL new guide.

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The secret to staying thin and healthy – is it really possible? Well, if your asking me, I say, “yes!” Click here to see pictures of my healthy, slender, over 40 self.

If more people knew about this, it would make the clothing industry rich from all the people who had to buy new clothes.

Do you really think that losing weight is so hard? I don’t and if you read my guide you will understand why.

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David Snape

Author: What You Should Know about Gum Disease

and Weight Loss: A Simple Guide to Losing Weight and Keeping it Off!

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What The New “Low-Carb” Study REALLY Says

venuto8By Tom Venuto, NSCA-CPT, CSCS
www.tobeinformed.com/burnfat

A news media feeding frenzy erupted recently when a new diet study broke in the New England Journal of Medicine (NEJM). Almost all the reporters got it wrong, wrong WRONG! So did most of the gloating low carb forumites and bloggers. Come to think of it, almost everyone interpreted this study wrong. Some valuable insights came out of this study, but almost everyone missed them because they were too busy believing what the news said or defending their own cherished belief systems …

The new study, titled, “Weight Loss With a Low-Carbohydrate, Mediterranean, or Low-Fat Diet” was published in The New England Journal of Medicine (NEJM) in issue 359, number 3.

I quickly read the full text of the research paper the day it was published. Then, I shook my head in dismay as I scanned the news headlines.

I found it amusing that the media turned this into a three ring circus, putting a misleading “low carb versus high carb,” “Atkins vindicated” or “Diet wars” spin on the story. But that’s mainstream journalism for you, right? Gotta sell those papers!

Just look at some of these headlines:

“Study Tips Scales in Atkins Diets Favor: Low Carb Regimen Better Than Low Fat Diet For Weight And Cholesterol, Major Study Shows. “

“Low-Carb and Low-Fat Diets Face Off “

“The Never-Ending Diet Wars”

“Low Carb Beats Low Fat in Diet Duel.”

“Atkins Diet is Safe and Far More Effective Than a Low-Fat One, Study Says”

“Unrestricted Low-Carb Diet Wins Hands Down”

Some of these headlines are hilarious! I wonder if any of these reporters actually read the whole study. Geez. Is it too much trouble to read 13 pages before you write a story that will be read by millions of already confused people suffering the pain and frustration of obesity?

Here’s a quick look at the study design.

The low fat restricted calorie diet was based on American Heart Association guidelines. Calorie intake was set at 1500 for women, 1800 a day for men with 30% of calories from fat, and only 10% from saturated fat. Participants were instructed to eat low fat grains, vegetables, fruits and legumes and to limit their consumption of additional fats, sweets and high fat snacks.

The Mediterranean diet group was placed on a moderate fat, restricted calorie program rich in vegetables and low in red meat, with poultry and fish replacing beef and lamb. Energy intake was restricted to 1500 calories per day for women and 1800 calories per day for men with a goal of no more than 35% of calorie from fat. Added fat came mostly from nuts and olive oil.

The low carb diet was a non-restricted calorie plan aimed at providing 20 grams of carbs per day for the 2 month induction phase with a gradual increase to 120 grams per day to maintain the weight loss. Intakes of total calories, protein and fat were not limited. However, the participants were counseled to choose vegetarian sources of protein (more on that bizarre-twist shortly).

The study subjects were mostly male (86%), overweight (BMI 31) and middle age (mean age 52)

Here were the study results:

There were some health improvements in cholesterol, blood pressure and other parameters in the Mediterranean and low carb group that bested the high carb group. That was the focus of many articles and discussions that appeared on the net this week. However, I’d like to focus on the weight loss aspect as I’m not a medical doctor and fat loss is the primary subject matter of this website.

All three groups lost weight. The low carb group lost 5.5 kilos, the Mediterranean group lost 4.6 kilos and the low fat group lost 3.3 kilograms…. IN TWO YEARS! Whoopee!

My conclusion would be that the results were similar and that none of the diets worked very well over the long term!

Amanda Gardner of the US News and World Report Health Day was one of the few reporters who got it right:

“Diet plans produce similar results: Study finds Mediterranean and low-carb diets work just as well as low fat ones.”

Tara Parker-Pope of the New York Times also came close with her headline:

“Long term diet study suggests success is hard to come by: In a tightly controlled experiment, obese people lost an average of just 6 to 10 pounds over two years.”

Even this headline wasn’t 100% accurate. The study was HARDLY tightly controlled. Tightly controlled means metabolic ward studies where the researchers actually count and control the calorie intake.

The problem is, you can’t lock people in a hospital or research center ward for two years. So in this study, they used a food frequency questionnaire. Sure, like we believe what people report about their eating habits at restaurants and at home behind closed doors! BWAHAHAHAHAHAHAHAHA!

“No! I swear Dr. Schwarzfuchs! I swear I didn’t eat those donuts over the weekend! I stayed on my Mediterranean diet. Honest!”

One of the most firmly established facts in dietetics research is that almost everyone underreports their food intake BADLY, sometimes by as much as 50%. I’m not saying everyone “lies,” they just forget or don’t know. In fact, this underreporting of calorie intake is such a huge problem that it makes obesity research very difficult to do and conclusions difficult to draw from free-living studies.

Another blunder in the news reports is that this study didn’t really follow Atkins diet parameters OR even the traditional low fat diet for that matter, so it’s not an “Atkin’s versus Ornish” showdown at all.

If you actually take the time to read the full text of the research paper it doesn’t say ANYTHING like, “Atkins is the best after all.” That’s the spin that some of the news media cooked up (and what the Atkins foundation was hoping for).

It says, “The diet was based on the Atkins diet.” However, the sentence right before that says, “The participants were counseled to choose vegetarian sources of fat and protein.” Vegetarian Atkins?

The chart on page 236 says the low carb diet provided 40% of calories from carbs at 6, 12 and 24 months. If I’m reading that data properly, then the only low carb period was a brief induction phase in the very beginning.

Does that sound like Atkins? 40% carb sounds more like the Zone diet or my own Burn The Fat program to me.

The Atkins Foundation, which partially supported this study, told reporters, “We feel vindicated.” HA! They should have paid the reporters and told the researchers they felt ripped off and they wanted a refund for misuse of their research grant!

After carefully reading the full text of this study, there are many interesting findings we could talk about, from the differences in results between men and women to the improvements in health markers. Here’s what the study really says that stood out to me. It’s what I would have talked about if the newspapers or TV stations had called me:

1. “Mediterranean and low carb diets may be effective alternatives to low-fat diets.”

I can agree completely with that statement. All three diets created a calorie deficit. All three groups lost weight. Low carb lost a little more, which is the usual finding because low carb diets often control appetite and calorie intake automatically (you eat less even if you don’t count calories). Also, if body composition is not indicated, there’s an initial water weight loss that makes low carb diets look more effective in the very early stages.

2. “Personal preferences and metabolic considerations might inform individualized tailoring of dietary interventions.”

Absolutely! Nutrition should be individualized based on goals, health status, body type, activity level and numerous other factors. Different people have different phenotypes. Some people are more predisposed to thrive on a low carb approach. Others feel like crap on low carbs and do better with more carbs or a middle of the road approach. Those who dogmatically follow and defend one type of diet or the other are only handcuffing themselves by limiting their options. Iris Shai, a researcher in the study said, “We can’t rely on one diet fits all.” Hmm, far cry from “Atkins wins hands down,” wouldn’t you say?

3. “The rate of adherence to a study diet was 95.4% at 1 year and 84.6% at 2 years.”

THIS was the part of most interest to me. When I read this, immediately I could have cared less about the silly low carb versus high carb wars that the news reporters were jumping on.

I wanted to know WHY the subjects were able to stick with it so well. Of course, that’s boring stuff to journalists… adherence? What does that word mean anyway? Yawn – not interesting enough for prime time, I guess.

But it was interesting to me, and I hope YOU pay attention to what I found. The authors of the study wrote:

“This trial suggests a model that might be applied more broadly in the workplace. Using the employer as a health coach could be an effective way to improve health. The model of group intervention with the use of dietary group sessions, spousal support, food labels, and monthly weighing in the workplace within the framework of a health promotion campaign might yield weight reduction and long term health benefits.”

Hmmmmm, lets see:

* Dietician coaching
* Group meetings
* Motivational phone calls
* Spousal support
* Workplace monitoring (corporate health program)
* Food labels – calorie monitoring
* Weigh-ins (required and monitored)

Wow, everything helpful to long term fat loss that sticks. Can you say, ACCOUNTABILITY? These factors help explain the better adherence.

By the way, the adherence rate for the low carb group was the lowest.

90.4% in low fat group
85.3% in the Mediterranean group
78% in the low carb group

Here’s the bottom line, the way I see it:

First, please, please, please learn how to find and read primary research and take the news media stories with a grain of salt. If you want to know who died, what burned down or what hurricane is coming, tune in to the news – they do a GREAT job at that. If you want to know how to lose weight or improve your health, look up the original research papers instead of taking second hand information at face value.

Second, those who prefer a low carb approach; more power to them. Most studies, this one included, show at the very least that low carb is an option and it’s not necessarily an unhealthy one if done intelligently. I also have no qualms with someone claiming that low carb diets are slightly more effective for weight loss, especially in the short term, free living situations. Is low carb superior for fat loss in the long haul? That’s STILL highly debatable. It’s probably superior for some people, but not for others.

Third, low carb people, listen up! Even if low carb is superior, that doesn’t mean calories don’t count. Deny this at your own peril. In fact, this study shows the reverse. The low carb group was in a larger negative energy balance than the high carb and Mediterranean group (according to the data published in this paper), which easily explains the greater weight loss. Posting the calories contained in foods in the cafeteria may have improved the results and helped with compliance in all groups.

When energy intake is matched calorie for calorie, the advantage of a low carb diet shrinks or disappears. For most people, low carb is a hunger management or calorie control weight loss advantage, not metabolic magic (sorry, no magic folks!)

Fourth, choose the nutrition program that’s most appropriate for your personal preferences, your current health condition, your genetics (or phenotype) and most important of all… the one you can stick with. Then tend your own garden instead of wasting time criticizing how the other guy is eating. Your results will speak for themselves in the end. Take your shirt off and show us.

If I were forced to choose only one approach (and thank god I’m not), I would recommend avoiding the extremes of very low carb or very low fat or very high fat or very high carbs. Balance makes the most sense to me, and the research suggests that this helps produce the highest compliance rate. That’s not rocket science either, it’s common sense. If you have a serious fat loss goal, as when I compete in bodybuilding, then a further reduction in carbs and increase in protein makes perfect sense to me as a peaking diet.

If an extremely low or extremely high carb diet worked for you, great. But generalizing your experience to the entire rest of the world makes no sense. Arguing from extremes is the weakest form of argument.

The reason I have THREE nutrition plans (three phases) in my own fat loss program is because programs with flexibility and room for individualization beat the others hands down in the long term. In fact, I wrote an entire chapter in my e-book about unique body types, how to determine yours and how to individualize your nutrition – it’s THAT important.

If you have more choices, you have more power. The people who are shackled by dogma and narrow thinking are stuck. They also risk missing what’s really important. Things like:

Personalization
Adherence
Long-term Maintenance
Accountability
Social Support

and…

CALORIES!

Train hard and expect success,

Tom Venuto CSCS, NSCA-CPT
Fat Loss Coach
www.tobeinformed.com/burnfat

PS. If you want to learn more about a balanced, flexible and proven approach, which teaches nutritional individuality and which can produce similar weight loss in one month, month after month, that the subjects of this study produced in TWO YEARS, (if you ADHERE to it!), then visit my fat loss website.

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.tobeinformed.com/burnfat

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