How to control your weight loss and How important is water for lose weight ?
How to control your weight loss
When you choose foods that take you longer to eat and are low in calorie density , it will help you consume less calories and you will feel full.
The good news is that " you don't have to give up foods that taste great "
Feeling full after a meal results in a complex signal to stop eating, called " satiety " (fullness). The satiety-attained power of a food refers to the ability of that food to reduce feelings of hunger.
The satiating power of a variety of common foods fed in 240-calorie portions was measured in human volunteers. This study showed that foods with higher water content , more fiber and fewer calories per ounce were generally associated with feeling more satisfied .
Let me give you an example. A medium sized baked potato reduces hunger more than an ounce of potato chips even though they both contain the same amount of calories.
Choosing foods that fill you up on fewer calories allow you to control your weight without "dieting" or "chronic hunger". In general, foods that take longer to eat (and slow caloric intake) tend to provide more fullness.
Here is another example. If you would eat about 4 oranges (aprox.240 calories) or 2 pounds of cherry tomatoes, which would take you longer to eat than a small bag of M&Ms or 1.5 ounces of peanuts (in addition to their lower calorie density)?
No doubt, the oranges and tomatoes, but they would supply you with a lot more fiber , which is likely to enhance satiety as well. Natural whole foods like potatoes, oatmeal, whole-wheat pasta, brown rice, fruits, vegetables, and beans have a high satiating power . Prepared and refined foods like crackers, bagels, cookies and candy have less .
Why?
Whole foods have a much higher fiber content and they digest more slowly and less completely. The result is, more calories and fiber is reaching the latter part of your small intestine. Research suggests that this results in a powerful fullness signal, which keeps you from getting hungry.
Do I have to give up all tasty foods to lose weight?
No ! Reducing calorie concentration while maintaining palatability (this means the "taste of the food) is not impossible. Not all high calorie dense foods are palatable and not all low calorie dense foods are unpalatable.
For example, fresh ripe strawberries can be very palatable at only 137 calories per pound, whereas vegetable shortening at 4040 calories per pound is quite unpalatable.
Your best bet for foods that are low in calories and high in palatability are low-fat versions of: soups, stews, chili, pasta dishes, rice dishes, stir fry's, baked potatoes, fruits, steamed vegetables and salads with low-fat dressing .
The creative use of spices and condiments can all be used to make a lower calorie dense diet more palatable without increasing its calorie density.
Does tasty food cause you to overeat?
No! Research in both animals and people clearly show that they don't eat more calories simply because their food tastes better. It appears that the calorie density of the diet is far more important in affecting fullness and food intake than the palatability of the diet.
Your Golden Rule
When you try to lose weight , reduce the calorie density of the diet while maintaining a reasonable degree of palatability may prove to be the best strategy for you to lose body fat and keeping it off, especially when you combine this with regular exercise .
The easiest way for you to do this is to greatly increase your intake of fruits, vegetables whole grains and beans.
Try to omit or limit foods that have a high calorie density such as cookies, candy, doughnuts, baked goods, crackers, potato chips, whole diary products, and fatty meats.
Is there anything, which can help me in achieving my goal to lose weight?
Yes! It is called Dietrine Carb Blocker . Dietrine is " magnetically " attracted to lipids and has the ability, acting like a " sponge ", to significantly prevent fat in the digestive tract from being absorbed. Dietrine Carb Blocker contains no ephedra, no ma huang, no ephedrine and no stimulants!
How important is water for lose weight ?
How can you speed up your metabolism and lose weight?
When you deprive yourself of food, your body reacts protectively against an ancient threat: famine. Your resting metabolic rate the calories you burn just to keep your body going drops to a lower level to conserve energy. Your body works harder to preserve the food it gets by storing it as fat. That's why people who regularly diet have higher percentages of body fat than non dieters, instead of counting calories, focus on cutting back on the fat and sugar in your diet.
Exercise helps you lose weight in several ways. It raises your resting metabolic rate, thus offsetting the lowering effects of dieting and helping you burn more calories even when at rest. Strength training is especially important here, because it increases the amount of muscle you have. And your body burns more fat to meet the metabolic needs of all that high-energy muscle.
After 30 minutes of intensity exercise-walking, bowling, gardening, your body begins to burn stored fat for energy. It also takes at least 30 minutes to burn more calories than your body can replace by eating.
Choose high-energy exercise-such as walking, bicycling, cross country skiing, swimming, step aerobics-that gives your arms and legs a good workout. Try alternating gym workouts with outside activities, or change your routine every six weeks. You'll burn more energy and you won't get as bored.
People who skip breakfast burn 5 percent fewer calories than those who eat a healthy morning meal.
Avoid alcohol and smoking. Both inhibit the burning of abdominal fat. That's why drinkers and smokers tend to be bigger around the waist than abstainers.
Your body is very efficient at turning the fat you eat into body fat. It takes a lot more energy to turn carbohydrates into fat. That's why cutting back to less than 30 percent of your calories from fat can help you reduce your body fat more than just cutting total calories.
Don't skip meals. Studies show that both frequent small snacks and one or two large meals tend to lower your resting metabolic rate.
How Important is Water?
Our bodies need for water is second only to our need for air. In fact, over half of our adult body weight comes from water.
Water provides a medium for all of the body's fluids and is vital for breathing, digestion and metabolism. It also helps balance the acids in the body, carries nutrients into all the body's cells, and is essential for removing wastes from cells.
Not drinking enough water can impact the body in other ways, including:
Water Retention
Digestive Disorders
Back Ache
Sore Muscles
Muscle and skin tone
Fat Metabolism
Whether or not you're dieting, you should drink at least 8 to 10 eight-ounce glasses of water daily.
Getting adequate fluids helps your body function properly and may contribute to feeling full so you're not tempted to munch high-fat high-calorie foods.
Nutritional Myths
Myth: A good way to lose weight is to skip a meal .
Fact : This is one of the worst ways to try and lose weight. Your body needs food for energy. When you skip a meal, your body tries to conserve energy by slowing down your metabolism. You get much hungrier than usual and chances are that you will eat more later on in the day. The best thing to do is to eat many small meals throughout the day.
Myth: Muscle weighs more than fat.
Fact : I always hear this phrase. That is like the riddle, What weighs more? A pound of feathers or a pound of gold? They both weigh a pound, however, the feathers take up much more space. Muscle is much more condensed, therefore, if you gain a pound of muscle by starting to exercise and lose a pound of fat, you will be thinner but not lighter.
Myth: Eating margarine is healthy.
Fact : Margarine, Peanut Butter, and commercially baked goods contain trans fatty acids which have been linked to high cholesterol, cancer and other diseases.
Myth: Drinking diet soda or coffee is just as good for you as water.
Fact : Our bodies need for water is second only to our need for air. Water carries oxygen into the cells and is essential for removing wastes from the body.
Inadequate water consumption can contribute to back ache, joint pain, and digestive inefficiency. An overweight person's need for water is greater because their need to metabolize fat is much larger.
Ideal amount of water? The average individual should consume 8-10 eight ounce glasses daily. An overweight person should consume an extra eight ounces for every additional twenty pounds of body fat.
tip: For lose weight you can use herbal supplements: Avatrim or Dietrin
--------------------------------------------------------------------
Author Resource:- How can you speed up your metabolism. More here: http://www.productsherbal.com/weight-loss/how-can-you-speed-up-your-metabolism-and-lose-weight.html
Article From Read your articles
When you choose foods that take you longer to eat and are low in calorie density , it will help you consume less calories and you will feel full.
The good news is that " you don't have to give up foods that taste great "
Feeling full after a meal results in a complex signal to stop eating, called " satiety " (fullness). The satiety-attained power of a food refers to the ability of that food to reduce feelings of hunger.
The satiating power of a variety of common foods fed in 240-calorie portions was measured in human volunteers. This study showed that foods with higher water content , more fiber and fewer calories per ounce were generally associated with feeling more satisfied .
Let me give you an example. A medium sized baked potato reduces hunger more than an ounce of potato chips even though they both contain the same amount of calories.
Choosing foods that fill you up on fewer calories allow you to control your weight without "dieting" or "chronic hunger". In general, foods that take longer to eat (and slow caloric intake) tend to provide more fullness.
Here is another example. If you would eat about 4 oranges (aprox.240 calories) or 2 pounds of cherry tomatoes, which would take you longer to eat than a small bag of M&Ms or 1.5 ounces of peanuts (in addition to their lower calorie density)?
No doubt, the oranges and tomatoes, but they would supply you with a lot more fiber , which is likely to enhance satiety as well. Natural whole foods like potatoes, oatmeal, whole-wheat pasta, brown rice, fruits, vegetables, and beans have a high satiating power . Prepared and refined foods like crackers, bagels, cookies and candy have less .
Why?
Whole foods have a much higher fiber content and they digest more slowly and less completely. The result is, more calories and fiber is reaching the latter part of your small intestine. Research suggests that this results in a powerful fullness signal, which keeps you from getting hungry.
Do I have to give up all tasty foods to lose weight?
No ! Reducing calorie concentration while maintaining palatability (this means the "taste of the food) is not impossible. Not all high calorie dense foods are palatable and not all low calorie dense foods are unpalatable.
For example, fresh ripe strawberries can be very palatable at only 137 calories per pound, whereas vegetable shortening at 4040 calories per pound is quite unpalatable.
Your best bet for foods that are low in calories and high in palatability are low-fat versions of: soups, stews, chili, pasta dishes, rice dishes, stir fry's, baked potatoes, fruits, steamed vegetables and salads with low-fat dressing .
The creative use of spices and condiments can all be used to make a lower calorie dense diet more palatable without increasing its calorie density.
Does tasty food cause you to overeat?
No! Research in both animals and people clearly show that they don't eat more calories simply because their food tastes better. It appears that the calorie density of the diet is far more important in affecting fullness and food intake than the palatability of the diet.
Your Golden Rule
When you try to lose weight , reduce the calorie density of the diet while maintaining a reasonable degree of palatability may prove to be the best strategy for you to lose body fat and keeping it off, especially when you combine this with regular exercise .
The easiest way for you to do this is to greatly increase your intake of fruits, vegetables whole grains and beans.
Try to omit or limit foods that have a high calorie density such as cookies, candy, doughnuts, baked goods, crackers, potato chips, whole diary products, and fatty meats.
Is there anything, which can help me in achieving my goal to lose weight?
Yes! It is called Dietrine Carb Blocker . Dietrine is " magnetically " attracted to lipids and has the ability, acting like a " sponge ", to significantly prevent fat in the digestive tract from being absorbed. Dietrine Carb Blocker contains no ephedra, no ma huang, no ephedrine and no stimulants!
How important is water for lose weight ?
How can you speed up your metabolism and lose weight?
When you deprive yourself of food, your body reacts protectively against an ancient threat: famine. Your resting metabolic rate the calories you burn just to keep your body going drops to a lower level to conserve energy. Your body works harder to preserve the food it gets by storing it as fat. That's why people who regularly diet have higher percentages of body fat than non dieters, instead of counting calories, focus on cutting back on the fat and sugar in your diet.
Exercise helps you lose weight in several ways. It raises your resting metabolic rate, thus offsetting the lowering effects of dieting and helping you burn more calories even when at rest. Strength training is especially important here, because it increases the amount of muscle you have. And your body burns more fat to meet the metabolic needs of all that high-energy muscle.
After 30 minutes of intensity exercise-walking, bowling, gardening, your body begins to burn stored fat for energy. It also takes at least 30 minutes to burn more calories than your body can replace by eating.
Choose high-energy exercise-such as walking, bicycling, cross country skiing, swimming, step aerobics-that gives your arms and legs a good workout. Try alternating gym workouts with outside activities, or change your routine every six weeks. You'll burn more energy and you won't get as bored.
People who skip breakfast burn 5 percent fewer calories than those who eat a healthy morning meal.
Avoid alcohol and smoking. Both inhibit the burning of abdominal fat. That's why drinkers and smokers tend to be bigger around the waist than abstainers.
Your body is very efficient at turning the fat you eat into body fat. It takes a lot more energy to turn carbohydrates into fat. That's why cutting back to less than 30 percent of your calories from fat can help you reduce your body fat more than just cutting total calories.
Don't skip meals. Studies show that both frequent small snacks and one or two large meals tend to lower your resting metabolic rate.
How Important is Water?
Our bodies need for water is second only to our need for air. In fact, over half of our adult body weight comes from water.
Water provides a medium for all of the body's fluids and is vital for breathing, digestion and metabolism. It also helps balance the acids in the body, carries nutrients into all the body's cells, and is essential for removing wastes from cells.
Not drinking enough water can impact the body in other ways, including:
Water Retention
Digestive Disorders
Back Ache
Sore Muscles
Muscle and skin tone
Fat Metabolism
Whether or not you're dieting, you should drink at least 8 to 10 eight-ounce glasses of water daily.
Getting adequate fluids helps your body function properly and may contribute to feeling full so you're not tempted to munch high-fat high-calorie foods.
Nutritional Myths
Myth: A good way to lose weight is to skip a meal .
Fact : This is one of the worst ways to try and lose weight. Your body needs food for energy. When you skip a meal, your body tries to conserve energy by slowing down your metabolism. You get much hungrier than usual and chances are that you will eat more later on in the day. The best thing to do is to eat many small meals throughout the day.
Myth: Muscle weighs more than fat.
Fact : I always hear this phrase. That is like the riddle, What weighs more? A pound of feathers or a pound of gold? They both weigh a pound, however, the feathers take up much more space. Muscle is much more condensed, therefore, if you gain a pound of muscle by starting to exercise and lose a pound of fat, you will be thinner but not lighter.
Myth: Eating margarine is healthy.
Fact : Margarine, Peanut Butter, and commercially baked goods contain trans fatty acids which have been linked to high cholesterol, cancer and other diseases.
Myth: Drinking diet soda or coffee is just as good for you as water.
Fact : Our bodies need for water is second only to our need for air. Water carries oxygen into the cells and is essential for removing wastes from the body.
Inadequate water consumption can contribute to back ache, joint pain, and digestive inefficiency. An overweight person's need for water is greater because their need to metabolize fat is much larger.
Ideal amount of water? The average individual should consume 8-10 eight ounce glasses daily. An overweight person should consume an extra eight ounces for every additional twenty pounds of body fat.
tip: For lose weight you can use herbal supplements: Avatrim or Dietrin
--------------------------------------------------------------------
Author Resource:- How can you speed up your metabolism. More here: http://www.productsherbal.com/weight-loss/how-can-you-speed-up-your-metabolism-and-lose-weight.html
Article From Read your articles
Belum ada Komentar untuk "How to control your weight loss and How important is water for lose weight ?"
Posting Komentar