The main reason that eating fat makes you fat simply is that fat contains more calories per gram than any other kind of food. Each gram of fat contains nine calories, while one gram of protein or carbohydrate contains only four calories. Fat is a calorie-dense food, it provides a large number of calories in a small volume. If you eat carbohydrates or protein, especially in whole foods, you can eat more than twice as much without increasing the number of calories.
For example, it is not carbohydrate foods such as bread and potatoes that make you fat, it is the butter or margarine you add. It is not the salad that is fattening, it is the fatty dressing that is added. Whole milk is a great source of protein, but it is also fattening. That is because it contains 3.5% fat which, amazingly, accounts for almost 50% of the calories. Most of the weight in milk is actually water. If you eliminate most of the fat by consuming not fat milk, you will get all the protein and other vital nutrients, but 40% fewer calories.
To add to the problem, fat stimulates your appetite; it encourages you to overeat because it tastes so good! Ask yourself, would you be inclined to eat a baked potato with sour cream and butter on it or without anything on it?
Research shows that fat calories are more easily converted to body fat than other calories. Studies at Harvard and Stanford Medical Schools found that excess body weight is actually more closely linked to fat consumption than to calorie consumption.
Tufts University Diet And Nutrition Letter described the two studies this way: What it comes down to is that if two men require 2,0000 calories a day each, the one who eats a greater proportion of his 2,000 calories as fat is more likely to end of with body fat than the one who takes in more of his calories as carbohydrate. What is the explanation of this?
Experiments at the University of Massachusetts Medical School show that dietary fat can be turned into body fat so easily the process only uses up 3% of the calories consumed, while it takes 23% of calories consumed to turn carbohydrate into fat stores. In other words, if you consume 100 excess carbohydrate calories, only 77 of them will end up as body fat; but if you consume the same number of calories as fat, 97 will turn up on your body as fat. That is a difference of 25% and, over time, it can add up to many extra pounds of body fat.
The bottom line is, if you want to get and stay lean, reduce your calories slightly while lowering your fat intake so that you consume no more than about 15% in total fat calories. Include about half an hour of mild aerobic exercise and strength training per day in order to lose about one to two pounds of body fat per week. It is not difficult, you can do it!
Dallas Cove is the author. If you are interested in more tips on losing weight and getting lean for life, please visit our website: http://dallascove2.com
Showing posts with label Weight loss. Show all posts
Showing posts with label Weight loss. Show all posts
Thursday, July 30, 2009
Tuesday, July 28, 2009
Strip That Fat and End the Vicious Cycle Once and For All
If you are like most, you are getting tired of endless dieting regimes with little or no results. The average individual spends a great deal of time and money on diets throughout their lives, but for what? Diets simply do not work!
This is not fair! You deserve to lose your excess fat and an eating method is available that will lead to the body, health, and happiness you have been looking for.
You deserve to strip any unwanted fat from your body and look and feel the way you have always wanted. Any amount of unwanted fat can be stripped from the body which will actually help the entire system and organs function better. This will also help you regain the healthy glow and newfound happiness into you life. Less body fat will result in more energy, a clearer mind, and as a result, increased happiness!
There are many dieting myths and unhealthy weight loss programs that give inaccurate information on how to lose weight. The following diets do not work and are simply plain bad for you.
Eating Low Carbs. Low carb, or Atkins style diets, do not work. They are too strict, not sustainable, and make life miserable as the body does not function properly without enough carbs. These diets cause headaches, irritability, and loss of sleep. Low carb diets can actually cause people to gain weight after an initial weight loss.
Low Fat Diets. Packaged low fat food products sold in most supermarkets may be low in fat, but the majority of them are very high in calories which cause dieters to actually gain weight. Low fat foods do not necessarily equal weight loss.
Starvation Diet. The body requires food to function. Losing weight the wrong way by not eating is actually worse for an individual than gaining weight. Starvation diets affect the way the brain functions and slows the metabolism down to a grinding halt!
Following Pre-package Diet Programs. These foods are worse for dieters than foods they can make from their own home. Not only that-prepackaged food diets can cost a significant amount per month to maintain!
Hollywood Diets. The only diet that seems popular in Hollywood is the one where the actors and actresses forget to eat! Most of these so-called diets are very unhealthy to say the least and it would take at least a hundred pages to describe them.
So, if all these diets do not work, what does it take to strip unwanted fat from the body?
It takes a little knowledge, first of all! It does not require brain surgery, however. More than 65% of our population is overweight and the reason is because the majority of these individuals do not have the realistic knowledge of how to lose the excess weight. Here is what it takes to strip unwanted fat from the body:
1) A sensible and healthy eating plan that provides enough nutrients but is slightly reduced in calories in order to cause a small energy deficit in the body. A deficit of about 200 calories per day is just right for most people.
2) The eating plan should be a balance of nutrients comprised of whole natural foods with plenty of water. It must provide just enough protein, carbohydrates, fats, vitamins, and minerals. The meals should be spread throughout the day to provide not 3 meals, but actually 5 to 6 smaller meals which will keep the metabolism functioning at a normal level.
3) A sensible and mild exercise plan consisting of about 30 minutes daily of light aerobics combined with some easy strength training movements. The exercise plan should burn about 200 calories which, when combined with the 200 calorie deficit from the eating plan, will result in a total of about a 400 calorie deficit per day.
4) Plenty of sleep so that the metabolism will continue to function at a normal or even slightly elevated level.
That is what is needed in a nutshell to end the vicious weight gain cycle once and for all. Those four sensible steps can be followed by almost anyone and can result in a loss of pure body fat of about one pound per week which equals about 52 pounds per year! Some individuals will lose even more. Here is to your new lean and healthy body along with your long and happy life!
Dallas Cove is the author. If you are interested in further information regarding stripping unwanted fat sensibly and easily, please pay us a visit at our website: http://dallascove2.com
This is not fair! You deserve to lose your excess fat and an eating method is available that will lead to the body, health, and happiness you have been looking for.
You deserve to strip any unwanted fat from your body and look and feel the way you have always wanted. Any amount of unwanted fat can be stripped from the body which will actually help the entire system and organs function better. This will also help you regain the healthy glow and newfound happiness into you life. Less body fat will result in more energy, a clearer mind, and as a result, increased happiness!
There are many dieting myths and unhealthy weight loss programs that give inaccurate information on how to lose weight. The following diets do not work and are simply plain bad for you.
Eating Low Carbs. Low carb, or Atkins style diets, do not work. They are too strict, not sustainable, and make life miserable as the body does not function properly without enough carbs. These diets cause headaches, irritability, and loss of sleep. Low carb diets can actually cause people to gain weight after an initial weight loss.
Low Fat Diets. Packaged low fat food products sold in most supermarkets may be low in fat, but the majority of them are very high in calories which cause dieters to actually gain weight. Low fat foods do not necessarily equal weight loss.
Starvation Diet. The body requires food to function. Losing weight the wrong way by not eating is actually worse for an individual than gaining weight. Starvation diets affect the way the brain functions and slows the metabolism down to a grinding halt!
Following Pre-package Diet Programs. These foods are worse for dieters than foods they can make from their own home. Not only that-prepackaged food diets can cost a significant amount per month to maintain!
Hollywood Diets. The only diet that seems popular in Hollywood is the one where the actors and actresses forget to eat! Most of these so-called diets are very unhealthy to say the least and it would take at least a hundred pages to describe them.
So, if all these diets do not work, what does it take to strip unwanted fat from the body?
It takes a little knowledge, first of all! It does not require brain surgery, however. More than 65% of our population is overweight and the reason is because the majority of these individuals do not have the realistic knowledge of how to lose the excess weight. Here is what it takes to strip unwanted fat from the body:
1) A sensible and healthy eating plan that provides enough nutrients but is slightly reduced in calories in order to cause a small energy deficit in the body. A deficit of about 200 calories per day is just right for most people.
2) The eating plan should be a balance of nutrients comprised of whole natural foods with plenty of water. It must provide just enough protein, carbohydrates, fats, vitamins, and minerals. The meals should be spread throughout the day to provide not 3 meals, but actually 5 to 6 smaller meals which will keep the metabolism functioning at a normal level.
3) A sensible and mild exercise plan consisting of about 30 minutes daily of light aerobics combined with some easy strength training movements. The exercise plan should burn about 200 calories which, when combined with the 200 calorie deficit from the eating plan, will result in a total of about a 400 calorie deficit per day.
4) Plenty of sleep so that the metabolism will continue to function at a normal or even slightly elevated level.
That is what is needed in a nutshell to end the vicious weight gain cycle once and for all. Those four sensible steps can be followed by almost anyone and can result in a loss of pure body fat of about one pound per week which equals about 52 pounds per year! Some individuals will lose even more. Here is to your new lean and healthy body along with your long and happy life!
Dallas Cove is the author. If you are interested in further information regarding stripping unwanted fat sensibly and easily, please pay us a visit at our website: http://dallascove2.com
Monday, July 27, 2009
Lose Weight Fast and Safely! The Truth About Fat Loss
97% of those who are trying to get lean are following the wrong advice and there is a scientifically proven fat loss system that will work for practically everyone. 99% of all fat loss supplements are total junk but there are a few that will actually help people lose body fat naturally and safely.
There is a simple fat loss system that does not require individuals to turn into some kind of social hermits, that they can stick to within a normal life, and eat normal healthy and very tasty food. There simply is no big secret to losing body fat, getting a new zest for life, improving self confidence and let us be honest here, getting hot new bodies. This system is for dieting newbies and goes all the way to those looking to get ripped.
Without going into marketing terminology or hype we can state that most diets pay no attention to critical factors such as age, sex, height and activity levels. They literally just provide a standard set of calories based on bodyweight and somehow miraculously expect people to lose weight and get lean.
Getting lean for life is actually a natural process that does not require deprivation. In fact, the word DIET should not even be used to describe such a process. There is a natural and healthy eating style and simple exercise program that anyone can follow that will easily result in them losing body fat quickly and safely. Anyone in reasonably good health can follow the system and, of course, it is recommended to check with your physician first before embarking upon any exercise program.
The program is simply to eat a balanced diet of whole natural foods combined with some simple aerobic exercise and strength training. It does not require a gym or equipment. The simple aerobic exercise can be walking or jogging around the neighborhood or jogging or walking in place inside your home while watching TV. The strength training can be performed with simple pushups, deep knee bends, or any good movement with no weights required.
The eating program consists of natural tasty food that is high in protein but not too high, and low in fat but not too low. In order to lose body fat an individual simply needs to create a small energy deficit by eating slightly less and being slightly more active. The key word here is slightly! This method is used by ordinary people and also champion athletes on their way to being ripped. It can result in a body fat loss of one to two pounds per week which may not seem like much, but that is actually fifty-two to one hundred four pounds in one year. Now, that is a lot!
Did you know that a good set of six-pack abs are developed not mainly in the gym, but in the kitchen? Eating is about 80% of getting lean, exercise is the other 20%. Eat and exercise properly, it is easy. Here is to your new lean body along with your long and healthy life. All the best.
Dallas Cove is the author. If you are interested in further information on getting lean, fit, healthy, and six-pack abs, please visit our website. http://Greystoke.fatlossrev.hop.clickbank.net/?w=0
There is a simple fat loss system that does not require individuals to turn into some kind of social hermits, that they can stick to within a normal life, and eat normal healthy and very tasty food. There simply is no big secret to losing body fat, getting a new zest for life, improving self confidence and let us be honest here, getting hot new bodies. This system is for dieting newbies and goes all the way to those looking to get ripped.
Without going into marketing terminology or hype we can state that most diets pay no attention to critical factors such as age, sex, height and activity levels. They literally just provide a standard set of calories based on bodyweight and somehow miraculously expect people to lose weight and get lean.
Getting lean for life is actually a natural process that does not require deprivation. In fact, the word DIET should not even be used to describe such a process. There is a natural and healthy eating style and simple exercise program that anyone can follow that will easily result in them losing body fat quickly and safely. Anyone in reasonably good health can follow the system and, of course, it is recommended to check with your physician first before embarking upon any exercise program.
The program is simply to eat a balanced diet of whole natural foods combined with some simple aerobic exercise and strength training. It does not require a gym or equipment. The simple aerobic exercise can be walking or jogging around the neighborhood or jogging or walking in place inside your home while watching TV. The strength training can be performed with simple pushups, deep knee bends, or any good movement with no weights required.
The eating program consists of natural tasty food that is high in protein but not too high, and low in fat but not too low. In order to lose body fat an individual simply needs to create a small energy deficit by eating slightly less and being slightly more active. The key word here is slightly! This method is used by ordinary people and also champion athletes on their way to being ripped. It can result in a body fat loss of one to two pounds per week which may not seem like much, but that is actually fifty-two to one hundred four pounds in one year. Now, that is a lot!
Did you know that a good set of six-pack abs are developed not mainly in the gym, but in the kitchen? Eating is about 80% of getting lean, exercise is the other 20%. Eat and exercise properly, it is easy. Here is to your new lean body along with your long and healthy life. All the best.
Dallas Cove is the author. If you are interested in further information on getting lean, fit, healthy, and six-pack abs, please visit our website. http://Greystoke.fatlossrev.hop.clickbank.net/?w=0
Saturday, July 25, 2009
Increase Your Fat Burning Capacity
Aerobic exercise should be included in the program of any individual interested in getting and staying lean. Everybody knows that aerobic exercise burns calories; what is not so well know is that aerobic exercise increases the capacity of the body to burn fat.
Strength training is anaerobic (without oxygen) exercise. It requires short bursts of high-intenstiy effort. The energy for this type of stop-and-go exercise comes from glycogen, a carbohydrate, stored in the muscles. Weight training burns almost no fat, because fat cannot be converted to energy fast enough. Aerobic (with oxygen) exercise, on the other hand, is low-intensity effort that can be continued for a long period of time. The energy for aerobic exercise comes mainly from fat.
Champion marathon runners are veritable fat burning machines. Long-distance runners hit the wall when they use up the glycogen stored in their muscles. These type of athletes, in essence, train their bodies to conserve glycogen and burn fat. They do this through aerobic exercise. Aerobic exercise (prolonged continuous exercise) stimulates the production of enzymes that convert fat into energy. The more fat-burning enzymes an individual has, the better he or she is able to burn stored fat. In technical terms, aerobic exercise increases the ability to mobilize or metabolize fatty acids. Fatty acids, from fat deposits or from a recent meal, are carried by the blood to muscle cells. Fat-burning enzymes enable your muscles to use the fatty acids as fuel.
Marathon runners are lean not only because they burn a lot of calories through running, but also because they have developed the capacity to use their body fat as fuel. People who are out of shape, and have few fat-burning enzymes, burn mostly carbohydrates (rather than fat) for fuel. Fit people, on the other hand, burn fat readily. This is true during exercise and at rest. The fat-burning benefits of aerobic exercise go on around the clock. If you are aerobically fit, you burn more body fat even when you are sleeping.
The benefits of aerobic fitness cannot be touted enough. They lead to efficient pulmonary and circulatory systems as well as to a lean, fit, good looking body. Start an aerobic program slowly, maybe about 10 minutes per day of fast walking, then increase it gradually until you are walking at least 30 minutes five or six days per week. Here is to your long life and fitness!
Dallas Cove is the author. If you are interested in excellent fat burning and weight loss information, please pay us a visit at this website: http://Greystoke.AllInOneHealth.com
Strength training is anaerobic (without oxygen) exercise. It requires short bursts of high-intenstiy effort. The energy for this type of stop-and-go exercise comes from glycogen, a carbohydrate, stored in the muscles. Weight training burns almost no fat, because fat cannot be converted to energy fast enough. Aerobic (with oxygen) exercise, on the other hand, is low-intensity effort that can be continued for a long period of time. The energy for aerobic exercise comes mainly from fat.
Champion marathon runners are veritable fat burning machines. Long-distance runners hit the wall when they use up the glycogen stored in their muscles. These type of athletes, in essence, train their bodies to conserve glycogen and burn fat. They do this through aerobic exercise. Aerobic exercise (prolonged continuous exercise) stimulates the production of enzymes that convert fat into energy. The more fat-burning enzymes an individual has, the better he or she is able to burn stored fat. In technical terms, aerobic exercise increases the ability to mobilize or metabolize fatty acids. Fatty acids, from fat deposits or from a recent meal, are carried by the blood to muscle cells. Fat-burning enzymes enable your muscles to use the fatty acids as fuel.
Marathon runners are lean not only because they burn a lot of calories through running, but also because they have developed the capacity to use their body fat as fuel. People who are out of shape, and have few fat-burning enzymes, burn mostly carbohydrates (rather than fat) for fuel. Fit people, on the other hand, burn fat readily. This is true during exercise and at rest. The fat-burning benefits of aerobic exercise go on around the clock. If you are aerobically fit, you burn more body fat even when you are sleeping.
The benefits of aerobic fitness cannot be touted enough. They lead to efficient pulmonary and circulatory systems as well as to a lean, fit, good looking body. Start an aerobic program slowly, maybe about 10 minutes per day of fast walking, then increase it gradually until you are walking at least 30 minutes five or six days per week. Here is to your long life and fitness!
Dallas Cove is the author. If you are interested in excellent fat burning and weight loss information, please pay us a visit at this website: http://Greystoke.AllInOneHealth.com
Wednesday, July 22, 2009
The Two Main Reasons People Are Overweight and Obese
The staggering statistics are that in 2009 our United States population is more than 60% overweight and more than 30% obese. These figures have increased significantly in the past half century and it appears as though there is no end in immediate sight. I have been trying to figure what the cause of it all may be and came up with a reasonable conclusion and also, based on recent research, what can be done about it. What in the world caused all this overweight and obesity anyway?
I think we can trace the whole situation back to the agricultural revolution about ten thousand years ago when the good old homo sapiens (that is you and me, folks!) turned from being hunter gatherers to being farmers and cattle raisers. They no longer had to walk great distances to find food, gather it from where it was growing, and chase after it with a long spear to conquest it.
Suddenly, because of learning the good old science of agriculture, the food of mankind was right out there in the field or walking around in the corral. People adapted to this way of life with ease and became relatively sedentary after a short period of time. Does this mean that it is human nature to be lazy? Not at all.
It is human nature to want companionship and be accepted by others, just as it is throughout most of the animal kingdom. People saw others adapting to a slow and sedentary lifestyle, enjoying the plentiful supply of food, and copied the behavior of their kind in order to be acceptable. Afterall, what could be easier than being sedentary and enjoying a plentiful food supply? The thinking very well may have been: Well, I want to have friends, therefore I had better do what I see other people doing so that I will be accepted by them. With all this food available right on our farm, nobody is running around hunting and gathering, so I certainly will not do it either!
Today we are still a society wanting to be accepted by others, nothing has changed in that regard. We eat, watch the good old TV, eat some more, and sit around even more. Almost everybody is doing it, it has become an acceptable way of life, and here we are more than 60% overweight! We no longer feel or look like the lean and fit hunter gatherers who searched and chased down their dinner.
We have convenience stores open twenty-four hours a day and cooking channels on TV. Has eating and food become an obsession with so called civilized humans? We also have gyms and exercise studios, both large and small, in nearly every town across the nation. Has fitness and health become an obsession with good old civilized humans? One thing for sure, there is a paradox occurring right before our eyes! The two main reasons people are overweight and obese are:
1) Society itself has adapted to a sedentary lifestyle starting from the agricultural revolution.
2) People want companionship and to be accepted by others and thereby conform to the sedentary lifestyle of their peers.
The point is, overweight and obesity is not healthy and it certainly needs to change. Mankind was created to be lean, fit, and healthy and to live a long, loving, and fruitful life. This is simply common knowledge to all of us.
What changes need to take place in the overweight and obese? They need to create a calorie deficit by eating slightly less and being slightly more active with an emphasis on the word slightly! Crash programs are never good for the mind or body. Losing only one pound of body fat per week may not seem like much, but it is actually fifty-two pounds in a year!
Recent studies have shown that having a clean and healthy colon is most beneficial in accelerating the loss of body fat as well as gaining a new surge of health and vitality. Good advice: Eat intelligently, stay active, and get clean.
Dallas Cove is the author who lives in Southern California. He is happy to provide additional information about losing significant body fat and improving vitality which you can find by visiting this website: http://Greystoke.AllInOneHealth.com
I think we can trace the whole situation back to the agricultural revolution about ten thousand years ago when the good old homo sapiens (that is you and me, folks!) turned from being hunter gatherers to being farmers and cattle raisers. They no longer had to walk great distances to find food, gather it from where it was growing, and chase after it with a long spear to conquest it.
Suddenly, because of learning the good old science of agriculture, the food of mankind was right out there in the field or walking around in the corral. People adapted to this way of life with ease and became relatively sedentary after a short period of time. Does this mean that it is human nature to be lazy? Not at all.
It is human nature to want companionship and be accepted by others, just as it is throughout most of the animal kingdom. People saw others adapting to a slow and sedentary lifestyle, enjoying the plentiful supply of food, and copied the behavior of their kind in order to be acceptable. Afterall, what could be easier than being sedentary and enjoying a plentiful food supply? The thinking very well may have been: Well, I want to have friends, therefore I had better do what I see other people doing so that I will be accepted by them. With all this food available right on our farm, nobody is running around hunting and gathering, so I certainly will not do it either!
Today we are still a society wanting to be accepted by others, nothing has changed in that regard. We eat, watch the good old TV, eat some more, and sit around even more. Almost everybody is doing it, it has become an acceptable way of life, and here we are more than 60% overweight! We no longer feel or look like the lean and fit hunter gatherers who searched and chased down their dinner.
We have convenience stores open twenty-four hours a day and cooking channels on TV. Has eating and food become an obsession with so called civilized humans? We also have gyms and exercise studios, both large and small, in nearly every town across the nation. Has fitness and health become an obsession with good old civilized humans? One thing for sure, there is a paradox occurring right before our eyes! The two main reasons people are overweight and obese are:
1) Society itself has adapted to a sedentary lifestyle starting from the agricultural revolution.
2) People want companionship and to be accepted by others and thereby conform to the sedentary lifestyle of their peers.
The point is, overweight and obesity is not healthy and it certainly needs to change. Mankind was created to be lean, fit, and healthy and to live a long, loving, and fruitful life. This is simply common knowledge to all of us.
What changes need to take place in the overweight and obese? They need to create a calorie deficit by eating slightly less and being slightly more active with an emphasis on the word slightly! Crash programs are never good for the mind or body. Losing only one pound of body fat per week may not seem like much, but it is actually fifty-two pounds in a year!
Recent studies have shown that having a clean and healthy colon is most beneficial in accelerating the loss of body fat as well as gaining a new surge of health and vitality. Good advice: Eat intelligently, stay active, and get clean.
Dallas Cove is the author who lives in Southern California. He is happy to provide additional information about losing significant body fat and improving vitality which you can find by visiting this website: http://Greystoke.AllInOneHealth.com
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