| |
Weight Loss Myths
The
following article is a small excerpt from one of my books.
I hope you’ll want to learn more and let me help you to get
into the best shape of your life.
THE MYTH:
TO LOSE WEIGHT, CUT CARBS OR FAT
THE
TRUTH:
Most get-thin-fast plans revolve around the idea that restricting your
intake of one particular nutrient, usually carbs or fat, is the best way
to lose weight. But the results of recent studies suggest otherwise. For
two years, participants followed one of four calorie-restricted diets
with varying amounts of carbs, protein, and fat. After 2 years, all
participants lost about the same amount of weight (just nine pounds).
This study proves that calories are the most important factor for weight
loss. To lose weight, you need to take in fewer
calories than you burn
regardless of what percentage of carbs, protein, or fat you're eating.
Gimmicky diets just distract you from this simple truth. Here's how you
can learn to reduce your total calorie intake to kick start weight loss
and still have energy.
FIND YOUR CALORIE BURN
To estimate the number of calories you use during daily living and
exercise, go to my website
www.globalhealthandfitness.com and click on diet and fitness
calculators and than click on calories for men
http://www.globalhealthandfitness.com/calc/calformales.htm or
calories for women
http://www.globalhealthandfitness.com/calc/calsforfemales.htm
Plug in your sex, age, weight, height, lifestyle (meaning, you're
deskbound, or you're always moving at work), and exercise regularity.
This will give you the number of calories you need to eat daily to
maintain your body weight. There are also several metabolism formulas
in my books.
START
SUBTRACTING
Trim 10 to 15 percent off of that calorie total but don't cut more than
500 calories per day. This is conservative compared to most diets, but
it's realistic. Record what you eat, and tally your calorie intake.
You can use the food data base that is in my book
‘Get Fit Stay Fit’ or
there are others available on line.
KEEP UP THE EXERCISE
A recent study reported that subjects who cut calories or cut calories
and exercised lost the same amount of weight. But the diet-and-exercise
group improved their aerobic capacity, insulin sensitivity, cholesterol,
and blood pressure without having to go into starvation mode.
BE PATIENT
A healthy weight-loss goal is one to two pounds a week. Trying to drop
more than this can eat away at muscle, leave you fatigued, and slow your
metabolism, making weight loss more difficult.
A smart
weight-loss plan
CARBS:
50 to 55 percent of total calories
Why You Need It: Your body prefers carbs as your main fuel
source, so they should be the cornerstone of your diet.
Fruits, vegetables, whole grains, beans, and lentils are rich in complex
carbs and fiber (both slow digestion and supply a steady stream of
energy), as well as vitamins, minerals, and antioxidants that speed
recovery and protect against diseases.
FAT: 25 to 30 percent of total calories
Why You Need It: You need this nutrient to absorb fat-soluble
vitamins; foods high in fat also keep you satisfied, so you eat less.
Nuts, seeds, and avocados are rich in heart-healthy mono- and
polyunsaturated fats. Olive oil contains oleic acid, and may help
suppress your appetite. Other healthy choices include canola, grape
seed, flaxseed, and hempseed oils.
PROTEIN: 15 to 25 percent of total calories
Why You Need It: Protein speeds muscle repair and recovery.
High-protein foods are satisfying and take longer to digest.
Cuts of beef and pork labeled "loin" and skinless poultry have a healthy
protein-to-fat ratio. Fatty fish are rich in omega-3s. Tofu is a lean
protein source, while low-fat dairy like milk and yogurt provide
calcium. Eggs are loaded with vitamins A, K, and D.
THE MYTH:
EXERCISE IN THE FAT-BURNING ZONE
THE
TRUTH:
The "fat-burning zone" lies between 50 and 70 percent of your maximum
heart rate. When you exercise at this low intensity, your body draws
energy from fat. As your heart rate goes up, more energy comes from
carbs. So it seems logical that to lose fat you should keep your heart
rate low, but this is not the case.
Exercising at higher intensities causes you to burn a lower percentage
of fat calories in favor of carbs, but you use more total calories, and
that's the key to slimming down. Plus, since you burn more total
calories, the absolute amount of fat burned actually increases, too. So
it pays to pick up the pace.
Of course, lower intensity exercise still has its place. Long, slow runs
build aerobic fitness and endurance. But to kick start a slow
metabolism, you need intensity. Interval training (condensed runs that
mix in intense efforts with recovery) have found these workouts burn
more calories during and after exercise.
High-intensity intervals will help you win the battle of the bulge.
ON THE TRACK:
Warm up for 10 minutes. Run 800 meters, aiming to finish the interval at
90 to 95% of your max heart rate. After a two-minute recovery jog,
repeat two more times, and then cool down for 10 minutes. Add an
800-meter interval every two weeks until you reach six.
ON A TREADMILL: Warm up for 10 minutes. Run for five minutes with
treadmill at 1% incline at a speed that hits 90 to 95% of your max heart
rate. After a two-minute recovery jog, repeat two more times. Cool down
for 10 minutes. Add one interval every two weeks until you reach six.
ANAEROBIC CAPACITY: Warm up for 10 minutes. Do six 400-meter runs
(or about 90 seconds on a treadmill) at your mile race pace or slightly
faster. The interval should be considerably faster than the previous
workouts. Between each interval, complete a two-minute recovery jog.
TO GAUGE MAX HEART RATE: Run four laps on a track with each lap
getting faster. On last lap, sprint as hard as you can. Check your
heart-rate monitor. The highest number will be close to your max.
THE MYTH:
MINI-MEALS ARE BETTER THAN THREE HEARTY ONES
THE
TRUTH:
Many dieters believe eating several small meals a day is a guaranteed
way to quash hunger. But scientists have not turned up substantial
evidence that eating frequency really matters. In fact, a 2009 study
with more than 10,000 subjects reported that between-meal nibblers were
69 percent more likely to pack on pounds over five years. Frequent
eating only works if you choose nutritious foods and control portion
sizes, after all, it's not hard to turn six small meals into six large
ones. It all comes back to calories. You can eat three times a day or
10, as long as you have the same calorie intake that will induce weight
loss.
Eating something small pre workout followed by a post workout snack or
meal can improve performance and recovery. If you workout at lunch,
nibble on some dried fruit or yogurt before, and eat a mix of carbs and
protein afterwards like a turkey sandwich. For the rest of the day, let
your hunger be your guide when to eat.
THE MYTH:
LIFT LESS WEIGHT WITH MORE REPS TO GET TONED
THE
TRUTH:
Most think that to look lean and toned you have to skip heavy barbells
in favor of lighter weights with lots of repetitions. But that won't
give you the physique you are looking for. To get toned, you need larger
muscles and less fat and challenging your body through heavier lifting
is a big part of this equation. Lifting 85 percent of your maximum
ability for eight reps burns about twice as many calories in the two
hours post workout compared with 15 reps at 45 percent your body max.
Don’t worry, lifting heavy weights won't transform you into a
bodybuilder. Achieving that look requires eating a high-calorie diet
and a long-term power-lifting regimen. If you're creating a calorie
deficit, you simply won't bulk up like a bodybuilder.
You don't have to give up lighter weights with high reps because they do
a better job at improving your muscular endurance. Your program should
include both high and low reps. Doing higher reps (12 to 15) and lower
weights for about four weeks and then switch to lifting heavier weights
for fewer reps (8 to 10) for four weeks, will keep the stress on your
body constantly changing. Remember muscle responds to resistance, so if
it's too light, you won't see good results.
THE MYTH:
YOU CAN "MAKE UP" WEEKEND SPLURGES
THE
TRUTH:
The weekend represents about 30 percent of the week, and in a recent
study dieters who dropped pounds during the week, but stopped losing
weight by feasting on whatever they wanted on the weekend, would cancel
out five days worth of healthy eating
When it comes to shedding pounds, consistency is the key. Aim to
consume a similar number of calories on Tuesday as you would Saturday.
If you weigh yourself Friday and again Monday any weight gain is a sign
you shouldn't have eaten the extra slice of pizza.
Here are some tips to help you survive the weekend
THINK AHEAD
When traveling to events bring your own healthy edibles like oatmeal and
trail mix.
WRITE IT DOWN
Keep a food journal which can help you lose almost double the weight of
non writers.
DON'T SKIP YOUR CHEERIOS
Eat a hearty morning meal daily and you will eat fewer calories later in
the day.
GIVE IN
Have a few treats during the week so once Saturday comes, you won't feel
the desire to binge.
THE MYTH:
YOU HAVE TO BAN "BAD" FOODS
THE
TRUTH:
People trying to slim down often try to cut out all indulgent foods, but
eventually, this approach usually backfires. If you're following an
overly restrictive diet, you're more likely to go overboard on your
vices. Flip-flopping between a diet that includes sweet treats and one
that banishes them (in other words, yo-yo dieting) activates your
brain's stress system, making you want to gorge even more.
So before you cut out your favorite foods, ask yourself: Can I live
without cheesecake (or potato chips) forever? The answer is probably
no. Losing pounds and keeping them off, depends on learning to balance
your diet without depriving yourself, and eating in a way you can
maintain. Eat great 80 percent of the time, and allow room for small
treats the other 20 percent. As long as you're reducing your overall
intake, you don't need to stop eating any one food from
your diet.
A PERFECT DAY OF EATING
Here's how to gauge what your diet should look like.
35 years old, 150 pounds
Lifestyle Sedentary desk job
Exercise Runs about 20 miles per week and strength trains about
two hours per week
Maintenance Calorie Needs 2,387 calories per day
Goal Calorie Intake 2,029 calories (15 percent reduction)
Breakfast
2 slices whole-grain toast; 2 teaspoons almond butter; 1 kiwi; 1
hard-boiled egg
A breakfast containing a balanced mix of carbs, protein, and healthy
fats prevents overeating during the day.
Morning Snack
1 cup plain low-fat yogurt; 1/2 cup raspberries; 1 ounce sunflower seeds
Have a midmorning snack to hold off hunger while providing energy for
your lunchtime workout.
Lunch Workout
30- to 40-minute interval run
Post workout
1 cup low-fat chocolate milk
It provides an ideal mix of quick-digesting carbs and protein to promote
recovery. Plus, the chocolate helps satisfy occasional sweet cravings.
Lunch
1 serving (2 cups) Pasta Bean Toss; 1 medium apple
Make this no-fuss recipe (below) for dinner the night before and pack
the leftovers for lunch.
Dinner
4 ounces chicken breast; 1 cup cooked quinoa; 1 cup multicolored salad
of an avocado; 1 tablespoon extra-virgin-olive-oil-and-vinegar dressing
The healthy fat in olive oil and avocado slows digestion (keeping you
satisfied) and boosts the absorption of antioxidants in veggies.
Evening Snack
3 cups air-popped popcorn
When air-popped, it makes a tasty and healthy whole-grain, low-calorie
snack for the evening.
TOTAL
CALORIES: 1,991; CARBS: 252g; FIBER: 47g; PROTEIN: 113g; FAT: 67g
35 years old, 175 pounds
Lifestyle sedentary desk job
Exercise Runs about 20 miles per week; strength trains about two
hours per week
Maintenance calorie needs 3,033 calories
Goal calorie intake 2,578 (15 percent reduction)
Pre workout Snack
1/2 cup plain low-fat yogurt; 1/3 cup blueberries; 1/4 cup raisins
To recharge your muscles following an overnight fast, have a small
breakfast that's easy to digest.
Morning Workout
45-minute run
Post workout Breakfast
2 hard-boiled eggs; 1 1/2 cups plain oatmeal mixed with: 1 medium banana
(sliced), 1 ounce walnuts, 2 teaspoons maple syrup
Eggs are an easy way to get protein to speed recovery after a morning
run. A bowl of oatmeal with a banana and maple syrup helps reload muscle
glycogen stores.
Lunch
Sandwich made with: 2 slices 100 percent whole-wheat bread, 2 ounces
sliced turkey breast deli meat, 2 slices tomato, 1/2 cup baby spinach, 1
teaspoon Dijon mustard; 1 apple; 1/2 cup sliced red pepper; 1/2 cup baby
carrots
Make sure to include plenty of fruits and vegetables with lunch to make
it more filling, which will prevent overeating later on. Also, choose
higher fiber whole grain bread.
Afternoon Snack
1 cup grapes; 6 whole-grain crackers; 1 ounce low-fat cheddar cheese
An afternoon snack will keep your energy high during a post work out
exercise session.
After work
45 minutes weight training
Split workouts can boost intensity, make exercise more fun, and help you
fit it into a busy schedule.
Post workout Shake
1 cup skim milk; 1/2 cup plain yogurt; 1/2 cup frozen strawberries; 2
teaspoons natural peanut butter
Make the shake in the morning and bring it with you. And pass on
"reduced-fat" peanut butter. Most have similar calories and more sugar
than regular PB.
Dinner
1 serving Lentils with Grilled Salmon; 2 cups multi-colored salad; 2
teaspoons extra-virgin olive oil; 1 medium orange
Salmon is packed with anti-inflammatory omega-3s. An orange provides a
healthy, sweet dessert.
Evening snack
1 ounce dark chocolate
Have treats, such as dark chocolate, once in a while to avoid feeling
like you're depriving yourself.
Total Calories 2,544; Carbs 336g; Fiber 50g; Protein 121g; Fat 93g
THE MYTH:
EATING AT NIGHT CAUSES WEIGHT GAIN
THE
TRUTH:
Many believe their metabolism plummets later in the day, which is when
we often over eat nutritionally corrupt foods. But a calorie is a
calorie no matter when you eat it. As long as you don't take in more
calories than you burn in a day, you won't gain weight. Overeating at 9
p.m. is essentially no worse than overeating at 9 a.m. You may have a
slightly higher metabolism earlier in the day, but the impact on weight
loss is likely trivial.
And if you train in the evening, eating at night is a must: You have to
eat a well-balanced meal to encourage recovery no matter how late it is.
As long as you don't gorge, you're not in danger of gaining weight. But
if you routinely spend too much time with ice cream at night, you're
going to sabotage your efforts.
How to ward off night time over eating
SNACK IN THE AFTERNOON
A lot of people don't eat enough after lunch, leaving them ravenous
at night. Eat whole-grain crackers and low-fat cheese, or plain yogurt
with fruit mid afternoon to avoid getting intimate with Haagen-Dazs
later.
GET POPPING
Try low-fat popcorn for nighttime finger food. It's a high-fiber whole
grain, and one cup has just 31 calories.
EAT FOOD IN THE KITCHEN
you are more likely to overindulge when parked in front of the boob
tube, which distracts you from noticing how much you're eating so eat at
a kitchen table.
WALK THIS WAY
a 15-minute walk after eating weakened chocolate cravings in people who
abstained for three days. Make an after dinner stroll routine.
PLAN MEALS
Coming home famished after a workout without a dinner plan can lead to
grabbing the nearest bag of Doritos. Having a meal made ahead of time
you can easily heat up or a few quick go-to recipes can ensure you make
healthy choices.
THE MYTH:
LOW-FAT FOODS ARE A HEALTHY CHOICE
THE
TRUTH:
Eating low-fat foods has helped make the nation look more like the
Pillsbury Doughboy. Reason being, a low-fat or reduced-fat item may have
nearly as many calories as a higher-fat version because ingredients like
sugar often replace the fat to make the product taste better, Low-fat
foods can still contain unhealthy saturated or trans fats both of which
may increase your risk of heart disease.
People also eat 28 percent more treats when they were portrayed as
"low-fat" rather than "regular." Low-fat labels (like those on cookies
and fruit-flavored yogurts) cause people to underestimate calorie
consumption, increase the amount they eat, and temper the guilt of
polishing off a box of reduced-fat Oreos. Some people see the term
'fat-free' and use it as a green light to eat as much of it as they
want. This leads to over consuming calories and that, leads to weight
gain.
Diet Busters
DIET SODAS
adults who drink
diet sodas
often are more likely to be overweight and
develop diabetes.
WINE
It has health benefits, but also packs lots of calories. If you're
trying to slim down, keep it to one drink daily.
WHITE PASTA
It's low in fiber and nutrients. Choose whole-grain versions most often.
ENERGY DRINKS AND BARS
They contain added sugar (i.e., empty calories), so scale back.
CHOCOLATE
A single ounce has about 160 calories. Limit yourself to that much (and
choose dark varieties) per day.
THE MYTH:
WEIGHT LIFTING WILL ONLY BULK YOU UP
THE
TRUTH:
Many people blow off weights for cardio, a bigger calorie burner.
They're also afraid of getting bulky while trying to slim down. But if
who want to slim down you need to pump iron. It makes you stronger and
builds endurance, so you can run longer and harder, burning more
calories for weight loss. Since muscle is denser than fat, you'll also
shave inches off your body and look leaner.
Plus, cutting calories can lead to losing lean body mass, and weight
lifting helps preserve muscle, which is more metabolically active than
fat. It takes extra calories just to keep muscle. Strength training
may boost resting metabolic rate by as much as seven percent. And you
don't need to live at the gym to get results. Just 11 minutes of weight
training three times a week will boost daily energy expenditure.
LIFT WEIGHT TO LOSE WEIGHT
SPEED WEIGHT LOSS, build strength, and improve running performance with
this workout. Do the routine two to three times per week with at least
one rest day in between. Begin with two to three sets of each exercise
with 15 reps, using a challenging weight. After four weeks, switch to a
heavier weight and complete three sets with 8 to 10 reps. Every four to
six weeks, alternate between less weight, more reps and more weight,
fewer reps. As you build up stamina, reduce the rest period between
exercises to increase calorie burn.
SINGLE-LEG DEADLIFTS TO SHOULDER PRESS
Stand on one leg, holding a set of dumbbells by your side. Slightly bend
knee with your back straight; bend forward, keeping weights by your
sides. Slowly stand up, keeping a straight posture. Once completed, curl
your arms into a shoulder press. Bring weights back to your sides.
Repeat on the other side.
LUNGE WITH OVERHEAD TRICEPS EXTENSION
Stand in a lunge position holding one dumbbell overhead with both hands.
Keeping your elbows shoulder-width apart, bend them and lower the weight
behind your head as you lunge down. Lift the weight up as you straighten
your legs. Do half the set with one leg in front and then switch sides.
PUSHUP TO JACKKNIFE
Roll forward on a ball so that your arms are in a pushup position and
the ball is under the tops of your shins. Then, lift your hips up and
bring your knees into your chest. Ideally, your hips will be directly
over your shoulders. Bring your legs back to the starting position, and
then do a pushup. Keep alternating pushups and jackknifes
BALL SQUATS TO BICEPT CURL
Place the stability ball in the curve of your lower back, then lean
against a wall, holding dumbbells in both hands. With feet about
hip-width apart, squat down (using the support of the ball and the wall
behind you) and simultaneously do a biceps curl. When you squat down,
your legs should form a 90-degree angle. Hold for a moment, and then
return to the starting position.
BALL PULLOVERS WITH HIP RAISES
Position yourself on a stability ball with your head and neck supported
on the ball like a pillow and your body in a tabletop position. Your
feet should be under your knees, hip-width apart. Keeping arms straight,
as if you've just completed a chest press, lower arms behind you and
over your head until your upper arms are even with your ears. Slowly
bring them back to the starting position. Then, lower your hips toward
the ground and back up. Keep alternating pullovers and hip raises. You
can also balance a dumbbell on your hips for an extra challenge.
THE MYTH:
RUNNING ON EMPTY IS A SMART WAY TO BURN EXTRA FAT
THE
TRUTH:
In theory, because your blood sugar and muscle carbohydrate levels are
low after an overnight fast, running before breakfast forces your body
to use fat as its main fuel. But exercising on an empty stomach is like
trying to run your car without gas. You need carbs in your system to
start your engine and to keep it going strong to burn more total
calories. Not only do muscles prefer to run on carbs, but so does your
brain. Exercising with brain fog reduces intensity and increases injury
risk. Fueling up with 100 to 200 calories (of easily digestible carbs
like fruit juice, yogurt, or dried fruit) about 30 minutes before a
morning workout will cut down on post exercise hunger and curbs
overeating.
THE MYTH:
YOU CAN SPOT-REDUCE FAT
THE
TRUTH:
Many people spend too much of their gym time doing a bazillion crunches
in pursuit of rock-solid abs or banging out hundreds of reps on the
inner and outer thigh machines to melt away stubborn fat pockets. But
the only way you can spot reduce is with liposuction. When you
exercise, your body taps into energy stores from everywhere, not just
one place. By over exercising one area of your body, you raise the risk
of suffering an injury. It's good to have a strong core, but too many
crunches can over tighten abdominals and lead to back problems.
Targeting a particular body part no more than three times a week, and
focusing on a balanced full-body program will help create a calorie
deficit, and ultimately that's the only thing that's going to slim those
thighs and trim your belly.
The Burning Question: Just how many calories did that
workout
burn?
Many people think running burns 100 calories per mile but this is only
true if you weigh 139 pounds. To calculate your burn per mile, multiply
your weight in pounds by .75. A 150 pound runner burns 112 calories per
mile; a 120-pound runner burns just 90. And if you run faster, you don't
burn more calories per mile but you do burn more per minute.
The number this formula yields is your "gross" calorie burn. But it can
be deceptive: Even if you didn't run at all, you'd still burn calories.
A 150-pound person burns about 68 calories an hour doing nothing. This
is your basal metabolic rate, or BMR. When you subtract your BMR from
your gross burn, you get your "net" burn. If you're trying to maximize
your burning efficiency, compare the net burn per minute of various
activities. Walking burns far fewer calories per minute than running
because it doesn't require as much effort. But cyclists can go so fast
that air resistance becomes a factor. Thus, cycling 24 mph burns much
more than double the calories of cycling 12 mph. 150 pound runner burns
112 calories per mile. Now if he runs 5 miles in an hour his total burn
would be 560 calories. Minus his 86 calories BMR his net calorie loss
is 474 calories.
You can use the formulas below to determine your calorie-burn while
running and walking. The "Net Calorie Burn" measures calories burned,
minus basal metabolism. Scientists consider this the best way to
evaluate the actual calorie-burn of any exercise. The walking formulas
apply to speeds of 3 to 4 mph. At 5 mph and faster, walking burns more
calories than running.
Your Total Calorie Burn/Mile Your Net Calorie Burn/Mile
Running
.75 x your weight (in lbs.) .63 x your weight
Walking
.53 x your weight
.30 x your weight
On my site there is a calculator that suggests calories burned per
activity.
THE MYTH:
LONGER EXERCISE SESSIONS EQUAL BETTER RESULTS
THE
TRUTH:
Running for an hour straight is a great calorie burner and will
undoubtedly help shed pounds. But you might actually accrue more fitness
and fat loss by occasionally breaking that hour-long workout into two
half-hour runs or three 20- minute sessions. A person may run at a
harder pace if tackling two shorter runs instead of a single longer one,
so the cumulative calorie burn could be greater. Those who performed
two separate 30- minute aerobic sessions burned more calories post
workout compared with a single 60-minute trial.
Same-day split sessions to help overcome time constraints and boredom,
and accumulate the same training volume with less injury risk. Doing a
steady-pace, moderate-intensity run for one session and a more intense
calorie burner, like interval training or hill running, the second time.
Conversely, try a high-intensity morning run followed by an after-work
weight-training session.
THE MYTH:
YOU CAN'T OVERCOME YOUR GENES
THE
TRUTH:
some people are more predisposed to have a slower metabolism. Others put
on weight more easily or carry extra pounds in certain areas. Staying
slim is not a hopeless battle. You can outsmart your genes and maintain
a healthy weight. Case in point, 16 same-sex twin pairs (chosen because
they had the same genetic makeup) where studied for decades and found
that the twin who had been more physically active over a 32-year period
accumulated 50 percent less belly fat than the twin who didn't exercise.
By running and exercising regularly, you're already a step ahead in
winning the battle against the bulge.
In my book ‘Get fit Stay FIT’
I give many options for working out
combinations.
THE MYTH:
KEEPING IT OFF IS THE EASY PART
THE
TRUTH:
Many people think maintaining weight loss is easier than losing it in
the first place. But you have to be diligent. Researcher has discovered
that overweight subjects who had slimmed down over two years required an
average of 40 minutes of exercise per day just to sustain a loss of 10
percent or more of their initial body weight. And that was in addition
to closely watching what they ate. Those who committed less time to
sweating it out or none at all were more likely to be back where they
started. Weight loss is not something that happens and then you're done
with it, that's why quick-fix programs hardly ever work long term.
THE MYTH:
HIGH-FRUCTOSE CORN SYRUP IS MORE FATTENING THAN SUGAR
THE
TRUTH:
High-fructose corn syrup (or HFCS) has been singled out as a main cause
of America's obesity crisis. But both HFCS and sucrose better known as
table
sugar are very close in chemical composition, and neither type of
sweetener offers any nutritional value apart from empty waist-thickening
calories. You'd likely become just as pudgy from eating an excessive
amount of foods that contain regular sugar as you would from eating
foods that contain an excessive amount of high-fructose corn syrup.
You should read labels carefully and scale back your intake of highly
sweetened foods, including sodas, energy drinks, baked goods, cereals,
and even sports drinks. If you need to satisfy a sweet tooth, you
should do so shortly after a workout when your muscles quickly soak up
the sugar to replace spent energy stores.
THE MYTH:
A FAST-FOOD SANDWICH IS ALWAYS A HEALTHIER CHOICE OVER A FAST-FOOD
BURGER
THE
TRUTH:
Both can be equally damaging to your weight-loss efforts. People
consistently underestimate the calorie content of foods served at
restaurants they see as "healthier” and in doing so are more likely to
order calorie bomb sides such as large sodas and cookies. But eating out
in general not just at fast-food places can put a damper on your
weight-loss efforts. Dieters will often consumed up to 253 extra
calories and 16 additional grams of fat on the days that they ate out.
Trade in eating out for more home cooking. Preparing your own meals
gives you a better shot at controlling calorie intake, and it lets you
choose more nutrient-rich ingredients. Many chain restaurants put
nutritional information on their Web sites, so if you do plan on eating
out, check out their nutritional stats to find the healthiest choices.
THE MYTH:
WALKING WON'T DO MUCH TO HELP YOU LOSE WEIGHT
THE
TRUTH:
Taking extra steps every day can have an important cumulative
calorie-burning effect. Adults ages 19 to 30 who were car-happy gained
up to 15 pounds more over a 15-year period than those who used their own
two feet more often to get around. To motivate yourself to
walk more,
invest in a pedometer. Using a pedometer can lead to significant
decreases in body-mass index and blood pressure. Aim for 10,000 steps
daily. That's two and half miles of walking, which means you'll burn an
extra 250 calories every day. You can boost your chances of reaching the
10,000-step goal by walking to a coworker's cubicle instead of
e-mailing, trading in the elevator for the stairs, and parking at the
farthest corner of the mall lot.
THE MYTH:
THE TREADMILL ACCURATELY CALCULATES YOUR CALORIE BURN
THE
TRUTH:
If you run on a treadmill, sway on an elliptical, or pedal a stationary
bike, the number of calories you actually burn can be 10 to 15 percent
lower than what's displayed on the screen. That's because most machines
don't take into account percent body fat, height, sex, age, resting
heart rate, or if someone is holding onto the handles, which reduces
workload. Also, the mechanical assistance of machines allows your body
to do less work. That doesn't mean you should totally ignore an exercise
machine's stats. Use the calorie readout as a barometer of your
progress. If the number goes up from one session to the next for the
same workout, you know you're working harder toward your weight loss
goals.
The
10 Rules of Weight Loss
1.
To lose 10 pounds of body fat a year, you need to eat 100 calories less
per day. Cutting too many calories from your daily intake will sap your
energy level and increase your hunger, making you more susceptible to
splurging on high-calorie foods.
2. Don't skip breakfast. Eat within two hours of waking.
3. In fact, eat more breakfast than you think you should. Trade
in some of your dinner calories for more calories at breakfast.
4. Don't allow yourself to get hungry. Eat at least every four
hours, and split a meal in half to make sure you properly fuel up pre-
and post workout For example, eat part of your breakfast before your
morning run (a banana) and the rest of your breakfast afterward (a bagel
with peanut butter).
5. Eat at least three kinds of food each meal from these four
categories: breads, cereals, and grains; fruits and vegetables; low-fat
dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and
grains should be the foundation of each meal, with protein as an
accompaniment.
6. Shoot for a gradual loss of body fat. You're more likely to
put the weight back on (and more) if you drop weight too quickly.
7. Liquid calories add up fast and can lead to weight gain.
Minimize the amount of sodas, juices, store-bought smoothies, sports
drinks, coffee drinks, and alcohol you consume.
8. Eat closer to the earth, enjoying fruits, vegetables, and
whole grains. Minimize the amount of processed foods you eat; they tend
to offer less fiber and are less satiating.
9. If you can't resist fast food, ask for nutritional information
before you make your choices (or check in advance via restaurant Web
sites). Avoid any menu items with the words fried, crispy and special
sauce, which are guaranteed to be high calories.
10. Remember that the calories in the energy bars, sports drinks,
and gels you consume during a run add up, even though you're running.
Consume them only as needed.
I know you want to get in
shape and look great. Whatever
your fitness goal…to slim down…gain muscle…tone your arms or
flatten your tummy…I’m here to help you accomplish your goals and
to improve your fitness level. If you have enjoyed this article and
the many other free features on my site, and would like some more
comprehensive information such as fitness books and CD's to aid you
in achieving your health and fitness goals, please visit my
ONLINE STORE where you will find innovative natural health and
beauty products to help you become the
BEST YOU CAN BE !
|