Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
How to Lose Weight Without Dieting  

As nutritionists know, the only way to successfully lose unwanted fat involves three important realizations:
  1. Dieting per se is only a temporary stop-gap measure encouraging fat cells to sit dormant in the body waiting for healthy eating to resume so the body can gain back all the fat – plus gain even more fat - once dieting has stopped. 
  2. It isn’t healthy to eat and live a sedentary lifestyle; that's what causes people to gain weight in the first place. 
  3. The only true fat loss comes from slow, steady progress involving inches lost and not pounds. A pound of muscle weighs more and takes up a lot less space than a pound of fat. The trick is to lose body size by building muscle and getting thin.

Dieting in general plain makes people fat. As food intake is reduced to lose weight, the body naturally goes on “starvation alert,” convinced food is scarce. As a result, the metabolism slows, trying to get the best use of the small amount of food being consumed.

How incredibly complicated all of this sounds and yet, the simple truth is, you can diet without dieting.

Here's how:

    Start each day focused on the "F"-word.

Fiber is the genie that magically provides the digestive system with a nice swift kick-start and keeps it up and running like a well-oiled machine all day. The more fiber you consume from day to day, the more regular you will be bowel-wise and the faster the food will move through your system. Eating fiber will make you will feel less hungry in the long run.

    Take your vitamins.

Buy a quality multi-vitamin and take it religiously, regardless of how certain you are that you’re getting sufficient vitamins & minerals from the food you eat. Experts agree that taking a good multivitamin is excellent insurance to help us shed unwanted excess fat.

    Pizza and fast food are limited to a strict, one-time meal event each week.

Yes, you read that right. You can eat pizza or go out for that Hefty Fat Burger and salt-laden sticks of greasy potato starch only once a week. If you make sure this is the only "sinful pleasure" you allow yourself to indulge in, you will work hard to earn it every other day of the week.

    Consume three 8-ounce servings of calcium every day.

According to Health Magazine, calcium plays an essential role in deciding whether the body burns fat or merely stores it. Calcium burns fat by producing heat, a process called thermogenesis. It also helps shift energy stored in fat cells to working muscles and helps get rid of old fat cells by causing these cells to self-destruct. Eliminate those fat cells through a calcium-rich diet. 

    Begin weekly weight training sessions.

While walking and swimming will help the body burn fat, the best exercise involves increasing muscle mass through fat severe burning. Yes, weight training.

Working out with weights strengthens the joints, increases the density of bones and muscle mass. Lift more weight as strength increases.

Remember, muscle weighs more than fat. When weight training is incorporated into a daily exercise program, the numbers on the scale will likely go up instead of down.

Don’t dilly-dally with your health and society’s “get-thin-quick” mentality with fad diets. By eating healthy and getting enough exercise, you’ll be burning off that excess fat and livin’ large in a body getting trimmer by the minute – in about six months.
Lose Weight by Eating Soup  

A diet soup is a broth-based soup that contains fibrous vegetables. The soups are filling enough to satisfy hunger and have far fewer calories than the average meal. By eating diet soup in place of regular meals, you can achieve the key to weight loss.

One of the benefits of diet soup is that you can eat all you want. Can you overeat? If you eat more calories than you burn, weight loss won’t occur; but because diet soup is mostly water and vegetables, it fills the stomach before too many calories are consumed. Even ten bowls of diet soup can have fewer calories than one small typical meal. Make a large pot of diet soup to have on hand for quick, low-calorie meals.

Important Safety Tips to Consider


Not all diet soups are healthful. To reduce calories, some diet soup recipes neglect nutrition. If these diet soups are the only food source over some time, malnutrition and all its serious complications can occur.

  • Avoid eating diet soup for longer than one or two weeks at a stretch.
  • Avoid single ingredient soups like cabbage soup, broth only and fruit juice. 
  • Drinking single ingredient soups and drinks severely restrict nutritional intake and are considered fast. 
  • Health fasts must be undertaken carefully. Read more about fasting for health before considering that route.
  • Drink plenty of water as you have increased the fiber intake.


To Maintain Weight Loss or Lose Ten Pounds or Less


  •  For weight maintenance, use diet soups to replace one meal a day.
  •  For rapid weight loss, use diet soups to replace two meals a day, one of which should be the evening meal.
  • Eat sensible portions of nutritional food choices for the other meals.

To Lose Large Amounts of Fat


If you want to lose more than 25 pounds, you need to use diet soups differently:

  • Replace two meals a day (one should be the evening meal) with diet soups for one week only.
  • The next week, consume proper portions of healthful meals with lots of variety in food choices, heavy on fruits, vegetables, low-fat protein, and unrefined whole grain foods.
  • The following week, resume the diet soup eating plan by replacing two meals with diet soups. Repeat the cycle until you achieve your weight loss goal.
  • To avoid boredom and increase nutritional intake, vary the diet soups you eat.
  • Take a vitamin supplement.
  • Remember that the diet soups are not an excuse to eat larger quantities of high-calorie junk for your third meal.
  • Exercise is an integral part of every effective weight loss plan. Move more.

Japanese Konnyaku Diet Soup


Konnyaku is a Japanese food product made of konjac, a plant whose corm is 40 percent glucomannan gum. Konjac is high in fiber and virtually no calories which makes it common diet food. Today, companies are experimenting with konjac to produce new diet products like appetite suppressants, jellies, and pasta substitutes. It has little flavor and a toothsome gelatin-like texture. Find konnyaku blocks and noodles at Asian grocery stores or online resources.


Ingredients:

  •     One clove garlic, minced
  •     One onion, sliced thin
  •     Three ribs celery, sliced thin
  •     1 pkg. konnyaku noodles or slices from blocks
  •     Seven shiitake mushrooms, soaked and sliced
  •     One can water chestnuts, sliced
  •     One can lotus root, sliced (optional)
  •     2 Tbsp. soy sauce
  •     One packet sugar substitute
  •     2 quarts dashi (Japanese fish stock)

*Dashi powder is available at Asian markets. Or you can make dashi by simmering dried bonito flakes in water and straining the broth. Fat-free chicken broth can be substituted, but the flavor will be very different.

In the pot, bring all ingredients to a light boil: cover and lower heat. Boil until vegetables are cooked, about 30 minutes. Konnyaku comes fully prepared but needs time to absorb flavors from the broth.

Chinese Diet Soup


Brimming with plenty of tender-crisp Asian vegetables, this soup is a delicious meal whether you’re watching your weight or not. Just be sure to use fat-free chicken broth.

Ingredients:

  •     1 tsp. sesame oil
  •     Two cloves garlic, minced
  •     One onion, sliced thin
  •     Two ribs celery, sliced thin
  •     2 cups Chinese snow peas, fresh and strung
  •     Five shiitake mushrooms, soaked and sliced thin
  •     3 cups fresh bean sprouts
  •     One can water chestnuts, sliced
  •     One can bamboo shoots, sliced thin
  •     Three fresh scallions, sliced
  •     ¼ cup cilantro (Chinese parsley), chopped
  •     One slice of fresh ginger
  •     1 Tbsp. soy sauce
  •     2 ½ quarts fat-free chicken broth

In a pot, heat sesame oil and sauté garlic, onions, and celery until translucent. Add chicken broth, ginger, soy sauce, and mushrooms and bring to a light boil. Lower heat, add remaining vegetables and simmer for five minutes.

Better Than Cabbage Diet Soup


Ingredients:

  •     Two cloves fresh garlic, minced
  •     One onion, sliced
  •     Two carrots, sliced
  •     Two ribs of celery, sliced
  •     One bell pepper, chopped
  •     ¼ head of cabbage, sliced thin
  •     Two zucchini squash, sliced
  •     2 cups green beans, chopped
  •     One can tomatoes, diced
  •     2 tsp. Italian herbs (oregano, basil, thyme)
  •     1 Tbsp. sugar substitute
  •     1 Tbsp. Worcestershire sauce
  •     2 1/2 quarts fat-free chicken or beef broth

In a pot, take all ingredients to a light boil: cover and lower heat. Simmer until vegetables are tender-crisp.

Enjoy these low-calorie, high fiber soups as part of a healthful diet whether or not weight loss is your goal. Use diet soups as a replacement for only one or two daily meals and only one-week durations at a time. Create your diet soups by choosing low-calorie, high-fiber ingredients and slim down quickly.




What are antioxidants?


Oxygen free radicals can build up in the body and cause damage to any organ or tissue. They are highly reactive substances and work by essentially stealing electrons from other molecules, which leads to them changing completely. As a result of the change in structure, they often change in function as well. Free radicals can build up as a result of sunlight, pollution, and alcohol. An antioxidant aims to reduce oxidative damage caused by these free radicals.

Exposure to free radicals


Antioxidants are great for removing free radicals, but it will help if you reduced the number of free radicals that end up in your body. To do this, you have to know where they are found. They can be found in the water you drink and the air you breathe, especially close to industrial areas where they use a lot of chemicals. Other environmental hazards include things in your household cleaning products, paint, air freshener, as well as personal care products.

The health benefits of antioxidants


The health benefits of antioxidants are directly related to the fact that they rid the body of free radicals. This essentially saves important tissues from being damaged. Hence they can carry out their proper function. Each cell in the body has a specific purpose, and each cell has a certain lifespan. Free radicals cause premature damage to these cells. Antioxidants stop this from happening and can save you from diseases like Alzheimer’s, cancer, diabetes, and heart attacks.

The hidden benefits


Many other hidden benefits come with antioxidants. The problem is that the world has become so industrialized that free radicals are everywhere, from the detergents you use to the air outside. Upping the number of antioxidants in your diet will help to combat some free radicals that you can’t avoid being exposed to. You will begin to feel healthier and full of more energy than ever before, and it will be all thanks to your antioxidant intake.

Where to find them


If you are looking to take advantage of all the benefits that antioxidants have to offer, then you should get to know where they are found. Vitamin C can be found in citrus fruit like oranges and grapefruit. Watermelon contains vitamins A, B, C and E, and aside from its anti-oxidative properties it also keeps skin looking healthy. Brazil nuts contain selenium, which is one of the most potent antioxidants around.

All sorts of berries are high in antioxidants and are also great for helping to build new collagen in the skin. One of the most significant benefits of antioxidants is that you can get a full range through delicious fruits and vegetables, without having to pop any supplements. Some odd things also happen to contain antioxidants. Red wine is high on the list but should be limited to one to two glasses per day. Chocolate is also a pretty good source of antioxidants, especially the darker variety, but it should also be eaten in moderations.