You have a good hard workout at the gym - you've put all you effort into it and when you finished what do you want?
Well, besides knowing that its done you real good, you want a shower(great), a drink (great) and something to eat (great).
I've got news for you. One of those high energy sports drink, or a high energy bar to eat is probably one of the worst things you could do. Contrary to popular thinking they will immediately cancel out all the time and effort - all that blood, sweat and tears that you've just put in.
Why? I wanted to know that as well, as I thought to aid recovery high energy food and drink was just whats required.
Well, we know that exercise removes sugar from the blood and helps greatly in your quest for easy weight loss.High energy eating and drinking cancels this out and replaces all the calories you've just sweated away.
NO BENEFIT TO YOU!!!
High energy carbohydrates just replace the calories you just lost!!
Be careful what you eat and drink after exercise - speak to your fitness coach if you have one - take it steady for a few hours afterwards and bide your time before you take in a load of calories.
It gives your body time to return to normal, and your metabolism will cope better with the calorie in-take.
It will probably take a lot a self-control on your part, but it will be of
GREAT BENEFIT TO YOU!!
Saturday 31 January 2009
Thursday 29 January 2009
Body Mass Index - an easy weight loss tool
I think it is fairly safe to say that most people have a pretty good idea whether their weight is about right for their height without resorting to any fancy programs, diets or exercise.
It is just as well to confirm your suspicions one way or the other, and a very simple tool to use is the Body Mass Index (BMI) which is a very sound indicator of healthy body weight.
BMI calculations will confirm which, of 4 categories, your body falls into, these being underweight, normal, overweight or obese.The result may only go to verify that some action needs to taken without too much delay.
Its very, very easy to work out your own BMI.
The calculation is:
Body Mass Index (BMI) = weight in kilograms divided by height in metres squared.
to calculate weight in kilos divide number of lbs by 2.2.
to calculate height in metres divide height in inches by 39.3.
A worked example could be like this for a person height 5ft 8 inches weight 168lb;
to convert weight to kilos divide 168 by 2.2 = 76.3 kilos.
to convert 5ft 8in (68 inches) to metres, divide 68 by 39.3 = 1.73 metres.
this figure needs to be squared, that is 1.73 multiplied by itself (1.73 x 1.73) = 2.99.
the calculation is therefore
76.3
---- = 25.5
2.99
When you calculate your BMI you will fall into one of the 4 categories that we mentioned above:
Below 20 Underweight
20-25 Normal
25-30 Overweight
Over 30 Obese
You will realise from the worked example that the BMI is slightly overweight and some exercise or dietary need is required.
If you fall outside the normal parameters you will need to give serious consideration for either a weight gain or weight loss program possibly under medical supervision.Please remember that BMI is only one of many indicators of healthy body weight that you should use.
It is just as well to confirm your suspicions one way or the other, and a very simple tool to use is the Body Mass Index (BMI) which is a very sound indicator of healthy body weight.
BMI calculations will confirm which, of 4 categories, your body falls into, these being underweight, normal, overweight or obese.The result may only go to verify that some action needs to taken without too much delay.
Its very, very easy to work out your own BMI.
The calculation is:
Body Mass Index (BMI) = weight in kilograms divided by height in metres squared.
to calculate weight in kilos divide number of lbs by 2.2.
to calculate height in metres divide height in inches by 39.3.
A worked example could be like this for a person height 5ft 8 inches weight 168lb;
to convert weight to kilos divide 168 by 2.2 = 76.3 kilos.
to convert 5ft 8in (68 inches) to metres, divide 68 by 39.3 = 1.73 metres.
this figure needs to be squared, that is 1.73 multiplied by itself (1.73 x 1.73) = 2.99.
the calculation is therefore
76.3
---- = 25.5
2.99
When you calculate your BMI you will fall into one of the 4 categories that we mentioned above:
Below 20 Underweight
20-25 Normal
25-30 Overweight
Over 30 Obese
You will realise from the worked example that the BMI is slightly overweight and some exercise or dietary need is required.
If you fall outside the normal parameters you will need to give serious consideration for either a weight gain or weight loss program possibly under medical supervision.Please remember that BMI is only one of many indicators of healthy body weight that you should use.
Wednesday 28 January 2009
Over40? - Successful easy weight loss -what you need to do
By the time you reach 40, you will probably have waged more than one battle against weight loss and more than likely you have lost the fight.
It could well have cost you thousands of dollars on incredible weight loss offers, personal trainers, and commercial products offering to do this and that.
It really isnt surprising that you have not progressed far - there is a lot of misleading hype and information out there!
As you reach 40 you find that your body is changing - the menopause for women is not far away, neither is the male menopause - men also go through it but not to the same extent though! You could well find yourself busier than ever, with families growing up and more career pressure than ever before. You have less time to sort out your weight.
With a staggering 65% of adults in the U.S.being overweight or obese - no doubt a good percentage aged over 40 - action needs to be taken NOW.
Well, dont spend a load more bucks just yet - as there is an inspirational, anti-aging, health and weight loss e-book out now where one of America's Leading Fitness Experts reveals his top weight loss secrets to answer the question that every busy man and woman over 40 needs to know - "how can I burn more body fat in 10 days than I have in the past 10 months?"
If you apply today you will get a chapter sample from this inspirational e-book "Fit Over 40", 2 mystery gifts worth $180, 10 day Fat Burning e-Course, and weekly newsletter "Success for Life" - ALL FOR FREE!!
With a staggering 65% of adults in the U.S.being overweight or obese - no doubt a good percentage aged over 40 - action needs to be taken NOW.
Visit the site via the link below to see what I mean, and you will receive all the stuff listed above FREE GRATIS AND FOR NOTHING.
Can you afford not to do it?
Click Here!
I think you will be very pleased you did.
Alternatively, I have come across a product where 13 of America's Leading Fitness Experts reveal their jealously guarded top weight loss secrets.
If you find you are asking "what will I do when my next diet doesn't work?",
"is losing weight an empty promise I make to myself over and over again"
or "wow! there goes another weight loss system which didn't work well and cost me dear"
and " I haven't got loads of time for all this",
then "The Ultimate Weight Loss Success Strategies for Busy Men and Women over 40"
might be what you need.
Its a remarkable ebook selling at a fraction of its true worth.
Check it out here:
Click here!
Well worth it!
It could well have cost you thousands of dollars on incredible weight loss offers, personal trainers, and commercial products offering to do this and that.
It really isnt surprising that you have not progressed far - there is a lot of misleading hype and information out there!
As you reach 40 you find that your body is changing - the menopause for women is not far away, neither is the male menopause - men also go through it but not to the same extent though! You could well find yourself busier than ever, with families growing up and more career pressure than ever before. You have less time to sort out your weight.
With a staggering 65% of adults in the U.S.being overweight or obese - no doubt a good percentage aged over 40 - action needs to be taken NOW.
Well, dont spend a load more bucks just yet - as there is an inspirational, anti-aging, health and weight loss e-book out now where one of America's Leading Fitness Experts reveals his top weight loss secrets to answer the question that every busy man and woman over 40 needs to know - "how can I burn more body fat in 10 days than I have in the past 10 months?"
If you apply today you will get a chapter sample from this inspirational e-book "Fit Over 40", 2 mystery gifts worth $180, 10 day Fat Burning e-Course, and weekly newsletter "Success for Life" - ALL FOR FREE!!
With a staggering 65% of adults in the U.S.being overweight or obese - no doubt a good percentage aged over 40 - action needs to be taken NOW.
Visit the site via the link below to see what I mean, and you will receive all the stuff listed above FREE GRATIS AND FOR NOTHING.
Can you afford not to do it?
Click Here!
I think you will be very pleased you did.
Alternatively, I have come across a product where 13 of America's Leading Fitness Experts reveal their jealously guarded top weight loss secrets.
If you find you are asking "what will I do when my next diet doesn't work?",
"is losing weight an empty promise I make to myself over and over again"
or "wow! there goes another weight loss system which didn't work well and cost me dear"
and " I haven't got loads of time for all this",
then "The Ultimate Weight Loss Success Strategies for Busy Men and Women over 40"
might be what you need.
Its a remarkable ebook selling at a fraction of its true worth.
Check it out here:
Click here!
Well worth it!
Tuesday 27 January 2009
Food labels - a vital friend in the fight for easy weight loss
It is very easy to under estimate the benefits of the information found on food labels these days, and it certainly pays to understand the basic concept behind this idea, as it is a very simple way to understand both the good and the bad of the food that we eat.
With food labels you can clearly understand the amount and kinds of nutrients provided in the food that you buy.Usually it contains information on sugars, fat, saturates and salt (sodium) and possibly cholesterol as well. This can be specified in either information per serving (say 45 grams) or per 100 grams, either in the form of "traffic light labelling" or % of the Guideline Daily Amounts for adults.
It is natural when you first being to look at the various labelling techniques to become easily confused about how much a normal serving should consist of, how much is in 100 grams, or indeed the different styles of label. You will find that supermarket chains stick to one form of labelling or the other on a consistent basis, but it doesnt make it any easier for the consumer if you are in the habit of visiting various different stores.
At the start you will probably be very surprised by how different you think a normal serving should be compared to what is stated on the label.Obviously you cannot measure every morsel that passes your lips, but it is a good idea to measure more foods and beverages until you get a feel for portion sizes - most people are surprised to find that their idea of a single serving in actually two or three.The only tools you really need are a simple and inexpensive gram scale, dry and liquid measuring cups and an idea on reading food labels.
To have a clearer and more comprehensive understanding of the items stated on the label, here is a list of things you need to know:-
1.Traffic Light Labelling
Consists of a chart in three colors - red orange and green.
Shows sugars, fat, saturates and salt per 100 grams.
Shows what content is high (red)- Take care - should be eaten in moderation - possibly infrequently and not on a daily basis. Maybe a treat?
Be aware how often you chose these foods.
Eat in smaller portions.
Shows medium content (orange) - Will not be particularly beneficial but neither will it cause any problems.
Can you change from orange to green?
Shows low content (green) - Beneficial content. Always look for labels showing much more green than the other colors.
The more green the healthier the product.
This is very easy guide, and with very little practice you will soon be able to pick out the healthiest and most beneficial foods without too much difficulty.
2.Guideline Daily Amounts
Slightly more difficult to follow and usually shows the % GDA per serving and per 100 grams.Usually shows calories, total sugars,fat, saturates, salt and fiber.
Both systems can also show energy (kJ), protein, carbohydrates and vitamin and iron content.
All very useful for watching your weight and helping you to assess whether to buy or not!
3..Serving size
Tha amount shown on the label refers to the quantity of food people usually consume.It might not, however, reflect your own food intake, and say you ate a pack equivalent to 4 servings and the lable say 250 calories per serving then you would have eaten 1000 calories!
You do need to understand quickly portion sizes!
4.Ingredients
This refers to the list of ingredients used to manufacture the product.
Usually arranged by weight or % of total from the largest to the smallest.
This simply means that the actual quantity of the food includes the biggest of the main ingredient (or the first item) and the minimum amount of the very last ingredient
You must also be aware of the nutritional claims made on labels.
For instance, if a product says it is sodium-free, it has less than 5 milligrams per serving of salt, or a low fat product actually contains 3 grams of fat or less per serving.
It is understandable that reading food labels can initially be time consuming, tedious and confusing.
Nevertheless, once you get the hang of it you will be able to regulate your diet with confidence, as you will control the amount of food you eat.
Dont, however, forget to watch the drinks as well, as these can be very high in sugars, and these labels need to be read and actioned just as much as the food labels.
You will find the effort is well worth it.
With food labels you can clearly understand the amount and kinds of nutrients provided in the food that you buy.Usually it contains information on sugars, fat, saturates and salt (sodium) and possibly cholesterol as well. This can be specified in either information per serving (say 45 grams) or per 100 grams, either in the form of "traffic light labelling" or % of the Guideline Daily Amounts for adults.
It is natural when you first being to look at the various labelling techniques to become easily confused about how much a normal serving should consist of, how much is in 100 grams, or indeed the different styles of label. You will find that supermarket chains stick to one form of labelling or the other on a consistent basis, but it doesnt make it any easier for the consumer if you are in the habit of visiting various different stores.
At the start you will probably be very surprised by how different you think a normal serving should be compared to what is stated on the label.Obviously you cannot measure every morsel that passes your lips, but it is a good idea to measure more foods and beverages until you get a feel for portion sizes - most people are surprised to find that their idea of a single serving in actually two or three.The only tools you really need are a simple and inexpensive gram scale, dry and liquid measuring cups and an idea on reading food labels.
To have a clearer and more comprehensive understanding of the items stated on the label, here is a list of things you need to know:-
1.Traffic Light Labelling
Consists of a chart in three colors - red orange and green.
Shows sugars, fat, saturates and salt per 100 grams.
Shows what content is high (red)- Take care - should be eaten in moderation - possibly infrequently and not on a daily basis. Maybe a treat?
Be aware how often you chose these foods.
Eat in smaller portions.
Shows medium content (orange) - Will not be particularly beneficial but neither will it cause any problems.
Can you change from orange to green?
Shows low content (green) - Beneficial content. Always look for labels showing much more green than the other colors.
The more green the healthier the product.
This is very easy guide, and with very little practice you will soon be able to pick out the healthiest and most beneficial foods without too much difficulty.
2.Guideline Daily Amounts
Slightly more difficult to follow and usually shows the % GDA per serving and per 100 grams.Usually shows calories, total sugars,fat, saturates, salt and fiber.
Both systems can also show energy (kJ), protein, carbohydrates and vitamin and iron content.
All very useful for watching your weight and helping you to assess whether to buy or not!
3..Serving size
Tha amount shown on the label refers to the quantity of food people usually consume.It might not, however, reflect your own food intake, and say you ate a pack equivalent to 4 servings and the lable say 250 calories per serving then you would have eaten 1000 calories!
You do need to understand quickly portion sizes!
4.Ingredients
This refers to the list of ingredients used to manufacture the product.
Usually arranged by weight or % of total from the largest to the smallest.
This simply means that the actual quantity of the food includes the biggest of the main ingredient (or the first item) and the minimum amount of the very last ingredient
You must also be aware of the nutritional claims made on labels.
For instance, if a product says it is sodium-free, it has less than 5 milligrams per serving of salt, or a low fat product actually contains 3 grams of fat or less per serving.
It is understandable that reading food labels can initially be time consuming, tedious and confusing.
Nevertheless, once you get the hang of it you will be able to regulate your diet with confidence, as you will control the amount of food you eat.
Dont, however, forget to watch the drinks as well, as these can be very high in sugars, and these labels need to be read and actioned just as much as the food labels.
You will find the effort is well worth it.
Saturday 24 January 2009
Your Thyroid and Easy Weight Loss - The Connection is Real
Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight – you may either gain weight, lose weight, or may find that losing weight is harder than usual.
Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.
Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.
Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.
Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.
While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.
Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.
What must be emphasised here is that if you suspect you have a problem with either too much weight gain or indeed too much weight loss and are feeling generally out-of-sorts you must consult with your medical practitioner to check if you have a thyroid problem. It is advisable, and safer for you, to get proper medical advice rather resulting to over the counter or similar remedies. Get it checked out!!
If your thyroid is found not to be the problem and you need to
cut calories, cutting calories to an inordinate amount will not necessarily reap greater results. It doesn’t work that way. While cutting calories helps diets, consuming too little calories pushes the body into a hoard mode,as the body’s metabolism is slow to adapt to the lesser amount of available energy.
If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.
Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.
This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.
Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.
First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to convert to kilos. Then multiply this number by 30 to calculate the number of calories you need to maintain your body weight.
For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the number of calories you will need per day to maintain 150 lbs,i.e.2045.
You will need to compare the number of calories you arrive at with the fact that men and women have different average daily requirements. For men it is 2550 and 1940 for women (UK Department of Health Estimated Average Requirements).
You may consult a nutritionist to help you lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat.You need to realise to lose a lb per week you need a negative calorie intake of 500 per day! Now is probably a good time to start studying the back of those grocery cartons. There will be an article on reading and understanding food labels shortly.
Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate.Spread out your meals throughout the day for optimum results- don't skip meals,or eat in between meals - try for a regular meal routine.
While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.
Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.
Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.
Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.
Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.
While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.
Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.
What must be emphasised here is that if you suspect you have a problem with either too much weight gain or indeed too much weight loss and are feeling generally out-of-sorts you must consult with your medical practitioner to check if you have a thyroid problem. It is advisable, and safer for you, to get proper medical advice rather resulting to over the counter or similar remedies. Get it checked out!!
If your thyroid is found not to be the problem and you need to
cut calories, cutting calories to an inordinate amount will not necessarily reap greater results. It doesn’t work that way. While cutting calories helps diets, consuming too little calories pushes the body into a hoard mode,as the body’s metabolism is slow to adapt to the lesser amount of available energy.
If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.
Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.
This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.
Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.
First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to convert to kilos. Then multiply this number by 30 to calculate the number of calories you need to maintain your body weight.
For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the number of calories you will need per day to maintain 150 lbs,i.e.2045.
You will need to compare the number of calories you arrive at with the fact that men and women have different average daily requirements. For men it is 2550 and 1940 for women (UK Department of Health Estimated Average Requirements).
You may consult a nutritionist to help you lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat.You need to realise to lose a lb per week you need a negative calorie intake of 500 per day! Now is probably a good time to start studying the back of those grocery cartons. There will be an article on reading and understanding food labels shortly.
Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate.Spread out your meals throughout the day for optimum results- don't skip meals,or eat in between meals - try for a regular meal routine.
While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.
Tuesday 13 January 2009
Loosing weight - a resolution you can keep
We all make new year resolutions - some we keep some we don't.
Some people forget all about them after a few days, others stick at it until they have achieved what they set out to do.
Well, I think its about time we helped people keep at least one of their resolutions - and its one they can make at any time of year!
Its weight loss!
More people make new year resolutions about losing weight than any other as far as I can see.
There so many programs, courses, advice out there for teens to over 40s,many costing hundreds of dollars, that its hard to know where to start.
There are loads to choose from - I should know - I've been looking!
I've come across 2 which I think would be worth a look.
First, a "completely new, thorough and revolutionary approach to weight loss where you can lose weight 300% faster, 100% safer and 500% cheaper than weight loss centers and fat loss pills.
Could be the one for you?
Take a look by following this link
Click Here!
and see for yourself.
Secondly, a different approach with a new research proven eating plan which will transform you from " overweight, exhausted and sick to healthy vibrant and energetic"in a matter of days.
Maybe it appeals to you?
take a look by following this link
Click Here!
and see for yourself.
Some people forget all about them after a few days, others stick at it until they have achieved what they set out to do.
Well, I think its about time we helped people keep at least one of their resolutions - and its one they can make at any time of year!
Its weight loss!
More people make new year resolutions about losing weight than any other as far as I can see.
There so many programs, courses, advice out there for teens to over 40s,many costing hundreds of dollars, that its hard to know where to start.
There are loads to choose from - I should know - I've been looking!
I've come across 2 which I think would be worth a look.
First, a "completely new, thorough and revolutionary approach to weight loss where you can lose weight 300% faster, 100% safer and 500% cheaper than weight loss centers and fat loss pills.
Could be the one for you?
Take a look by following this link
Click Here!
and see for yourself.
Secondly, a different approach with a new research proven eating plan which will transform you from " overweight, exhausted and sick to healthy vibrant and energetic"in a matter of days.
Maybe it appeals to you?
take a look by following this link
Click Here!
and see for yourself.
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