Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
7 Calorie Burning Tips
These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.
1) Move More
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
2) Eat Little and Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.
3) Eat Fat
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.
4) Drink Cold Water
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.
5) Exercise With Weights
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
7) Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.
1) Move More
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
- Tap your feet
- Swing your legs
- Stand up and stretch
- Move your head from side to side
- Change position
- Wriggle and fidget
- Pace up and down
- Use the restroom upstairs
- Park in the furthest corner of the parking lot
- Stand up when you’re on the phone and step from side to side
- Clench and release your muscles
2) Eat Little and Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.
3) Eat Fat
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.
4) Drink Cold Water
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.
5) Exercise With Weights
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
7) Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.
9:02 AM | Labels: children, diet, fat, kids, weight loss | 0 Comments
What Is The Zone Diet?
The Zone Diet is one of the five most discussed diets currently being endorsed. Developed by Barry Sears, a former researcher at MIT, it is based on maintaining insulin levels by striking a balance between carbohydrates and proteins at each meal.
Sears suggests that the major cause of obesity is an imbalance of insulin in the body. He maintains that the diet currently recommended by most medical institutions is high in carbohydrates and low in fats - a combination which he contends contributes to the production of too much insulin, and results in obesity.
The Zone Diet is based on the concept of achieving a physiological state in which insulin and eicosanoids, two hormones, are maintained in zones that are carefully balanced. By controlling the balance of insulin and eicosanoids, you increase the loss of fat, and decrease the likelihood of heart disease and diabetes, decrease inflammation and increase blood flow, and increase your physical and mental stamina.
The Zone Diet
The diet program of The Zone is designed to balance your intake of protein and carbohydrate at 1 part protein to 4 parts carbohydrate. It advises a moderate intake of carbohydrates, proteins and fat in order to control insulin. It prescribes a maximum amount of low-fat protein at one meal at 3-4 ounces, which is nearly exactly the recommendation of the USDA and the FDA. The majority of carbohydrates on the Zone diet come from vegetables and fruits, with limited amounts of bread, rice, potatoes and grains. Most fat intake should be from monounsaturated fats like olive oil, safflower oil and other 'heart healthy' oils.
While this sounds a good deal like the Atkins diet (restricting carbohydrates), the differences are very clear. Atkins recommends a diet high in protein without regard to fat, with the intent of provoking ketosis, a potentially unhealthy condition. High carbohydrate diets recommend increasing carbohydrate levels and inducing the production of insulin which, maintains Sears, increases weight gain. Instead, the Zone Diet recommends achieving an optimal balance of nutrients with moderate amounts of proteins, carbohydrates and fat all playing a part.
The other component of the Zone diet worthy of note is the supplementation of diet with fish oil. Fish oil, particularly pharmaceutical grade fish oil, provides omega 3 fatty acids which are an important component in healthy cells. Study after study in the past five years has confirmed the importance of fish and omega 3 fatty acids in the diet.
A sample meal on The Zone's eating plan might include:
1 3 oz portion of broiled salmon
Spinach salad with apples and walnuts dressed with walnut oil and lemon juice
1/2 cup of brown rice
1 glass fruit or vegetable juice
The eating plan recommended by The Zone diet combines small portions of low fat proteins, fats and fiber-rich vegetables and fruits. It also suggests eating some protein with each meal or snack, and at least 3 meals and 2 snacks daily.
Who should use the Zone Diet?
As always, if you're under the care of a physician for any chronic medical condition, you should consult them before embarking on any diet plan that substantially changes your eating habits. There are significant differences between the Zone Diet and that recommended for diabetics and heart patients, for instance. Overall, the recommended portions of foods and the balance between them is consistent with a healthy diet, and is maintainable for a lifetime.
8:04 AM | Labels: diet | 0 Comments
A Few Simple Tips To Lose Weight
Weight loss is a tough result to obtain regardless of weight or level of physical fitness. There are many different ways to lose weight, some more unhealthy than others, but the ones that work are most times the most complicated to pull off.
Some people may recommend eating less to lose weight, and in some cases eating less is a key component of losing weight, but in most cases, eating is a necessity if one wishes to lower their own weight. Without food and the calories they supply, your body has no energy to burn and in turn will turn your existing muscle into fat. In order to lose weight you must make a commitment, a commitment that must not be broken if you desire results.
Do not misconstrue this for the idea that you can never indulge during your diet, but just be sure that you have set reasonable limits for yourself that you are ready to commit to. If you are on a strict diet, a "cheat" meal here and there will go a long way to keeping you happy.
To be successful in achieving your goal of weight loss: set multiple, smaller, more easily attainable goals for yourself. These will keep you self motivated and more likely to obtaining your overall goal of a happier and healthier life.
Some people may recommend eating less to lose weight, and in some cases eating less is a key component of losing weight, but in most cases, eating is a necessity if one wishes to lower their own weight. Without food and the calories they supply, your body has no energy to burn and in turn will turn your existing muscle into fat. In order to lose weight you must make a commitment, a commitment that must not be broken if you desire results.
Do not misconstrue this for the idea that you can never indulge during your diet, but just be sure that you have set reasonable limits for yourself that you are ready to commit to. If you are on a strict diet, a "cheat" meal here and there will go a long way to keeping you happy.
To be successful in achieving your goal of weight loss: set multiple, smaller, more easily attainable goals for yourself. These will keep you self motivated and more likely to obtaining your overall goal of a happier and healthier life.
9:07 AM | Labels: diet | 0 Comments
Subscribe to:
Posts (Atom)