Weight Loss Myths: Green Tea is a Great Fat Burner

Myths of Weight Loss

best fat burners for women You know that I am committed to best fat burners uk help you use the best training programs, still the best nutrition plan , and get your best results ever. I also spent best fat burners for women correcting common fitness myths men Fitness Magazine.

Fitness myths hinder your progress,best fat burners UK because they tend to give FALSE hopes and wasting time with ineffective exercises and techniques of nutrition.

Myth: fat burner green tea is a miracle

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best fat burners UK This is a difficult myth to support, because I really believe that green tea should be at the top of the list of beverages from around the world. However, despite research suggesting that green tea can help you lose weight best fat burners UK , I do not agree with the experts say green tea increases your enough to help you lose fat metabolism .

best fat burners UK So here is my point, and a point at home at the end compared to the de- chaff green tea.

There are two reasons that green tea does not cause your body to burn large amounts of fat. First, the actual increase in green tea metabolism is very low,best fat burners UK even if you take several doses of green tea each day best fat burners for women.

Second, your body will probably be used for this. If you look at the research, there are studies that show a strong increase in the metabolism of caffeine supplementation. However, when looking at the big picture,best fat burners UK you soon realize that a person loses weight with caffeine supplements best fat burners UK.

And this is why I do not think that green tea helps you lose weight. However, green tea can help you lose fat by best fat burners UK substituting other beverages that contain a lot of calories and sugar.

The theme of green tea and metabolism is a moot point , though, is not it ? Never suggest breaking green tea simply because it may not increase your metabolism. There are too many benefits of drinking green tea is not best fat burners for women ( you had yours today , right?) .

Now, after all this, there is a lesson to learn.

best fat burners UK I was recently asked me if decaffeinated green tea is as effective as regular green tea . And the answer seems to be, ” not always ” .

From what I ‘Ave read,best fat burners for women the process of decaffeinated uses a common chemical that removes very important compounds in green tea . These compounds not only cause the metabolism boosting properties of green tea, but also many health benefits of green tea.

best fat burners for women If you choose decaffeinated green tea (like me) ,best fat burners UK choose the naturally decaffeinated green tea , green tea is not what has been decaffeinated with ethyl acetate.

Drink !

For now,best fat burners UK I’ll stick with organic green tea can be found in regular grocery stores . As a person who does not drink a lot of caffeine ( no coffee ) , I find that there are days where I feel the caffeine in green tea, but not to the point of nervousness or restlessness .

Craig Gallantly is a Certified Strength and Conditioning Specialist and writes for Men’s Health , Men ‘s Fitness ,best fat burners UK Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.
His loss Turbulence Training workout sessions grease marks were presented several times in men? best fat burners for women S Fitness and Maximum Fitness magazines form , and have helped thousands of men and women around the world lose fat ,best fat burners UK gain muscle and get lean in less than 45 minutes three times a week.

best fat burners for women For more information on workouts turbulence training that will help you burn fat without long , slow

Weight Loss Myths: Green Tea is a Great Fat Burner

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5 Ways Lemon Water Improves Your Health and Speeds Up Weight Loss

Squeeze lemon juice fresh lemon in a glass of water every morning will do wonders to help you lose weight, detoxify your body and strengthen your immune system.

In water fasting weight loss addition to helping to detoxify and cleanse your body,weight loss water drinking lemon water on an empty stomach first thing in the morning helps to accelerate your weight loss and increase your metabolism weight loss water.

Here are 5 ways that drinking water freshly squeezed lemon every morning helps you lose weight and maintain a healthy body are presented.

1 . Increasing your energy and improve your mood

We get our energy from molecules and weight loss water atoms in our diet. When positively charged ions pass through the stomach and to interact with negatively charged ions , a reaction which gives energy to the cells occurs water fasting weight loss .

Lemons contain a large amount of negative that energize your body to get into your digestive tract charged ions .weight loss water Be more energetic and alert is a natural mood enhancer . Lemons also feels very good to help clear your mind and lift your mood .

2. Improving digestion

Lemons water fasting weight loss are a good source of dietary fiber that helps maintain a healthy digestive system, improve digestion and reduce appetite. Lemons help your liver bile production , which is essential for proper digestion weight loss water, reduce constipation and heartburn.

3 . Strengthening the immune system

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Lemons are an excellent source of potassium and vitamin C.weight loss water Vitamin C is a powerful stimulant of the immune system and helps colds and viruses hand combat . High levels of stress at work and water fasting weight loss a demanding daily schedule weaken your immune system . Lemons to keep your immune system strong to reduce the frequency of colds and flu.

4. Acting as a natural diuretic

Lemons are a natural diuretic to remove harmful toxins from the liver. Your body has a system of elimination weight loss water of natural toxins that keeps you alive and healthy , lemons increases the rate at which the body eliminates toxins .

5. Keeping your skin clear

weight loss water The vitamin C in lemons helps keep pores clean and reduce wrinkles on your skin. Lemons help detoxify your body and act as a natural diuretic , help clean debris from blood products that keeps your skin clear water fasting weight loss.

Be sure to buy organic lemons because they are free of pesticides that can accumulate in your body.weight loss water Also , stay away from bottled lemon juice because it contains preservatives and sulfates are not good for your health.

Get my latest strategies water fasting weight loss fitness and weight loss to improve their health , lose fat and body fitter weight loss water, stronger, lighter and more energetic in my blog Pure Body Fitness body

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What Is the Best Exercise for Weight Loss After Pregnancy?

One of the most common questions from women is “what is the best exercise for weight loss after pregnancy”? It is difficult to find time to work out after you have had a baby. The baby demands your attention and getting back into shape can seem impossible after weight gain in pregnancy. However, it is important to identify an effective workout after, to energize you, and to enhance your fitness.
Is Walking The Best Exercise for Weight Loss?
Walking is the simplest and most effective workout after you have a baby.
One of the best things about walking is that you can do it anywhere. Walk indoors on a treadmill, or take a stroll with your baby.

Leave your car at home when you go grocery shopping to help you regain your fitness and lose weight. It is a convenient workout because it does not involve special equipment.
Taking a walk with your baby also gives you an opportunity to bond in a relaxing environment.
When to Start?
Start walking as soon as you feel strong enough to move around.
If you had a normal vaginal delivery, you can wait for a couple of weeks before you start working out.
Consult your doctor about the best time to begin a workout regime if you had a caesarean or problematic delivery.
Your health is important therefore there is no need to exert your body before it recovers. Weight gain in pregnancy is expected but you can recover to your pre-baby body with walking.
Burning Calories.
Walks will help you to burn calories. They also help tone your legs and buttocks muscles.
Taking walks will strengthen your back and work on your abdominal muscles. Building muscle is necessary if you want to lose weight.
Try to schedule your walks after pumping milk or breastfeeding your baby to avoid discomfort. Here are a few things to keep in mind as you start walking.
Exercise Footwear and Attire
Get good fitting comfortable shoes for walking to help you regain your fitness after weight gain in pregnancy. The right footwear will prevent injuries and keep you focused on the workout.
Try on different types of shoes to get a comfortable pair. Get some fitting and supportive bras to keep you comfortable when walking.
Walk Course
Select a suitable path for your walks if you prefer to exercise outdoors.
You can walk along your street or in a park. A flat course is preferable when you start walking. You can choose hilly terrain after you regain your fitness.
Use a treadmill if you cannot leave the house.
Warming Up
To get the best weight loss benefits of walking, you need to warm up before each workout. This is especially important after delivery because your movement was limited during pregnancy.
Your muscles need to be warmed up before you engage in any strenuous movements to prevent injuries. Do some stretches and march on the spot to warm up before walking.
The stretches are also important when you finish your workout. This will relax your muscles and prepare them for rest.
Walking Pace
Pace determines how many calories you will burn during your walks. Start slow when you begin walking. Try to swing your arms slowly as you walk to increase the intensity and blood flow.
Walk for between 5 and 10 minutes three or five times a week. Increase the minutes and pace with time to burn more calories. Your bodies’ responses will help you to determine the right pace.
Do not strain yourself as you try to lose weight. You can break your workout into sessions to make them manageable. Try to work out for about 10 minutes three times a day and remember to reduce your pace as you approach the end of the workout session.
Post Pregnancy Weight Loss
Taking a walk is beneficial even after you have lost weight and toned your muscles after pregnancy. Parenting can be overwhelming and you need a form of exercise to help you relax. Walking will release endorphins and improve your general wellbeing. It can also help you to relieve stress and make you health and happy, which is important for your baby. Weight gain in pregnancy takes several months therefore you should not rush the weight loss process. If you are committed, walking is the best exercise for weight loss after pregnancy.
Ashley Tanner writes informative articles about infertility, pregnancy health, diet and fitness, you can read more of her informative articles at http://babypotamus.com
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Weight Loss – Five Ways to Stay Motivated

So you’ve decided that it is time to lose weight. You’ve started your exercise routine and you are choosing healthful foods. Everything is going great for the first week. The second week rolls around and you ditched your exercise routine a couple days and find yourself not paying too much attention to what you are ordering at the restaurant with your friends. By week 3 you are back to your old habits and your weight loss goals are not being met. This is an all too common scenario when the comfort of our old habits takes hold and our new habits disappear. What happened to that motivation during the first week?

It is possible to get your motivation back so you can meet all your life’s goals. Practicing these 5 steps can help you stay motivated for the long haul.
1. Create a vision.
Have you ever written a business plan before? Writing a vision is crucial for the success of your business and it is crucial for your weight loss plan. Your vision is what you are working towards and how you envision your life. Why do you want to lose weight? You must go beyond “I want to lose 15 pounds” or “I want to fit into a size 8”. Go a bit deeper. What will weight loss bring you? For most people it will bring increased energy and better health. It may even allow you to participate in something you have been longing to do like run a marathon or go on a back packing trip. These are heart-felt reasons to lose weight that will keep you motivated in the long run. When you start to slide back into your old habits, just ask yourself, is this choice bringing me closer to my vision?
2. Set goals each week.
One thing that can keep you on track is to set specific goals each week. Sit down at the beginning of each week and map out some simple goals that you can set for yourself. These don’t have to be huge goals, just simple ones like: I will limit my ice-cream to 1 time this week. Goals help you to stay focused while changing habits. Post your goals all over as reminders.
3. Schedule your exercise
When embarking on a new fitness program, many people go at it whenever the time permits. This is a sure-fire way to slip out of the habit. It becomes too easy to let other things in your life become the priority. Try to schedule your exercise routine the same time each week. For example scheduling your weekly walk Monday – Thursday at 5:30pm helps you to create a habit which will get easier and easier to stick with. Keep your appointment with yourself just like you would a doctor’s appointment. It is just as important!
4. Build your support system
Support comes in all different forms. This may be a walking buddy, group meetings, or professional services. No matter what road you take it is crucial to have your support system in place. This not only keeps you motivated but also helps to keep you accountable. Professional services such as a Registered Dietitian, Personal Trainer, or Life Coach can all help to provide sound advice and strategies to help you reach your goals. There are many wonderful resources out there to provide these kinds of services. Build your support system around each topic: nutrition, fitness, and self-discovery. Even signing up for some free e-newsletters or joining a weight loss message board helps towards building your support system.
5. When all else fails: the 3-step backup promise
Ok. You’ve tried all of the above and your old habits are just too strong of a deterrent. This is when you break out the 3-step backup promise. Make yourself a list of 3 minimum steps you promise to take daily. These steps will differ for each person. The key is they have to be completely easy and doable for you and still work towards your weight loss goals. It could be having a fruit or vegetable with each meal, going for a 10 minute walk, lifting hand weights for 10 minutes, etc. Then, when things start to derail you can agree to do the minimum After all you did promise yourself! Make up your 3-step back-up promise so when things aren’t going well you can at least stay somewhat on track with 3 doable steps.
© 2005, Meri Raffetto
Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their weight loss and health goals. For more information visit http://ift.tt/12SldOU
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The Secret To Weight Loss And Feeling Great

The general belief is that there is some magic secret to losing weight, looking better, and feeling great. The myths people believe are that a complicated diet must be followed and you have to spend all waking hours at the gym. The reality is actually quite simple, although most don’t want to believe the truth. Most people don’t want to look for the answers, but rather hide behind a set of complicated excuses.

So what’s the big fitness secret that is so incredibly simple? Eat better and go to the gym. Sorry, it really is that simple. Does eating better need to be a highly complex process with all sorts of hard to find foods? Not by any means, rather increasing fruits and vegetables and avoiding processed food is a great way to start. Fruits and vegetables have been what mankind has been eating since the dawn of time; not a diet rich in fast food. It is also a really good idea to avoid things that are carbohydrate heavy like pasta and bread. Lean meats are preferred and it is best to avoid super sugary sauces if possible.
What about going to the gym? Ideally, most people should aim to be at the gym three to four times per week, and perhaps a day or so of cardio. Most of us leave fairly sedentary lives, spending far too much time sitting down. This is largely in part due to spending most of our working hours seated.
There are a multitude of gyms and it is best to find the right type of gym for your personality. Group fitness classes are growing in popularity right now, and they are a great alternative to some of the traditional “big box” gyms. Group fitness classes, like Crossfit, are a great way to meet new people and get a total body workout.
Although it isn’t often associated with weight, loss sleep is a very important factor. It is best to get eight or more hours of sleep every night. We all have busy schedules, but our bodies need time to rest and recover, and sleep is a great way to this. Do your best to try to get as close to eight hours of sleep, and cat naps are also very beneficial.
It is important to remember that big changes in the body don’t happen overnight. No one goes from 50 pounds overweight to being completely toned with an amazing body in an instant. It takes time, but if you can stay disciplined and focused, you will see results. Remember that it isn’t a complicated process and there are three important factors to abide by: eat healthy, go to the gym, and get plenty of sleep.
Learn more about group workouts.
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High School Wrestling: Diet and Weight Loss Options

As wrestling season draws near, wrestlers begin to contemplate the weight class in which they may wrestle. Wrestlers often believe that they will be more competitive at the lowest weight they can reach without sacrificing their strength and endurance. This isn’t always the case. Too often, wrestlers end up dehydrated. They end up starving themselves and their performance suffers greatly.
If you’re looking for an article on cutting weight, this isn’t it. If you’re the kind of wrestler who can lose ten pounds in wrestling practice, this article may not interest you either. I could never sweat off a lot of weight, so I was always more interested in manipulating my diet to lose weight. There are, of course, a myriad of diets to choose from. I simply want to discuss ten diets of which I am familiar. Maybe one of them will interest you and you can research it further. Let’s explore.

1. Low Carb/High Protein Diet
The Atkins Diet is probably the most famous low carb diet. So, what exactly is a low carb diet? A low carb diet limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and sometimes even milk.
The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and prevents the body from accessing body fat as a fuel source. Supposedly, if you follow a low carb diet plan you can lose excess body fat without having to drastically limit your food intake.
Some low carb diets focus on limiting carbohydrates while increasing one’s intake of fat and protein.
Some low carb diets focus more on the glycemic index. The glycemic index essentially measures how much a given food raises one’s blood sugar levels. For instance, white rice may have a glycemic index of 58 while broccoli may only have a glycemic index of 15. White bread may have a glycemic index as high as 71. The idea is that a diet composed of low glycemic foods will lead to lower insulin levels which in turn may help one lose weight.
Patrick Holford takes the glycemic index one step further and uses a concept called the glycemic load. The glycemic load takes into account the glycemic index as well as the total carbs in a given amount of food. For instance, a bowl of steel-cut oats (1 oz.) has 2 GL while a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL while a banana has 12 GL. That is quite a difference. Holford is a big fan of oats. He claims in his book The Holford Low GL Diet, “There are specific foods and food combinations that cause rapid weight loss.” He claims that you will never feel hungry on his diet. You limit the number of GLs you eat in a day and you combine carbs and protein at each meal.
Tim Ferriss champions a diet he refers to as the Slow-Carb Diet. On this regimen one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then simply choose one protein, one legume, and one vegetable for each meal. For example, breakfast might be scrambled eggs, black beans, and mixed vegetables. Lunch might be beef, pinto beans, and mixed vegetables. And, dinner might be chicken breast, lentils, and asparagus. Eat as much as you want at each meal and eat up to six times a day. But, always avoid carbs and dairy products and always include a protein, legume, and vegetable.
Some low carb diet books include Dr. Atkins’ New Diet RevolutionProtein PowerThe Zone DietThe Carbohydrate Addict’s DietThe South Beach DietThe Greenwich DietThe No-Grain Diet, and Sugar Busters.
I suppose the main attraction of low carb diets is that one can burn fat and spare muscle while not having to restrict the amount one eats drastically. On the other hand, low carb diets can make one fatigued and irritable until one gets used to the low carb regimen. Keep in mind that there are several different versions of low carb diets.
2. Paleolithic Diet (Paleo Diet)
The Paleolithic (Paleo) diet seeks to replicate what humans ate during the Paleolithic Era. This diet may also be referred to as the Stone Age Diet, Cave Man Diet, or Hunter-Gatherer Diet. The Paleo diet is purported to promote weight loss as well as provide high fiber, protein, and omega-3 fats.
Foods You Can Eat:
  • Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
  • Eggs
  • Fruits including berries
  • Vegetables including root vegetables like carrots
  • Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds
  • Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado
Foods To Avoid:
  • Grains
  • Pasta
  • Bread
  • Cereals
  • Potatoes
  • Sugar
  • Beans
  • Dairy Products
The Paleo diet may seem similar to the low carb diet and it is in some ways. For instance, it doesn’t allow grain products. However, the Paleo Diet does allow fruits. In addition, it makes a distinction between lean meat and fatty meat which I think is beneficial. Moreover, cheese can be eaten on a low carb diet but dairy is not allowed on the Paleo Diet because it would not have been a food consumed during the Paleolithic era.
I like the Paleo Diet because it provides fiber, protein, and healthy fats.
3. Anabolic Diet
The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet primarily for bodybuilders looking for an alternative to steroids and other drugs. He states, “The Anabolic Diet maximizes the production and utilization of the Big 3 growth producers – testosterone, growth hormone, and insulin – and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine.” The Anabolic Diet is a high fat/high protein/low carb diet with a twist. The Anabolic Diet employs a method called carb cycling. For example, you eat a high fat/high protein/low carb diet for five days followed by a high carb diet for two days.
A more generic term for this diet would be cyclic ketogenic diet or simply carb cycling. The idea is that you must eat fat to burn fat. You can find specific guidelines about what to eat on low carb versus high carb days online.
So, it’s not as strict as a low carb diet because you can carb up for a day or two. You still need to watch the total amount of calories that you consume because you’re not a bodybuilder trying to gain weight, you’re a wrestler trying to stay lean or even lose weight.
I’ve never tried this diet before and have no idea how it would work for a wrestler. I suppose, in theory, that one could eat low carb during the week and carb up on Saturday when tournaments are usually held. On the other hand, eating a lot of fat seems like a strange idea to most of us. If this diet interests you, I would suggest doing an internet search for anabolic diet or cyclic ketogenic diet to learn more.
4. Intermittent Fasting (IF)
This is a way of eating of that involves cycling periods of fasting (i.e. not eating) and eating. You can fast for 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories one takes in during any given week. For instance, you may have dinner at 6:00 pm one evening and not eat again until 6:00 pm the following evening. If you normally consume three meals a day, then you would simply skip breakfast and lunch two days a week but still have dinner on those days. Sure you might get a bit hungry, but it’s only 24 hours and you’ll only do it about twice a week. You never technically have to go a day without eating. If you eat at 6:00 pm on Monday, you can still eat on Tuesday; you just have to wait until 6:00 pm again. A good book on the subject of IF is Eat Stop Eat by Brad Pilon.
A somewhat similar fasting routine is called The Warrior Diet created by Ori Hofmekler. On this regimen, you eat one main meal at night and you have the option of eating a small amount of food during the day. You follow this routine every day. You can eat some fruits and vegetables during the day. You can also eat small amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches during the day. At your main evening meal, you can consume essentially anything you want but in a certain order. You eat vegetables first, then protein, and then if you’re still hungry you can eat some carbohydrates.
While using the intermittent fasting method, you still want to eat healthy. While you can basically eat what you want when not fasting, you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can eat other foods too (e.g. a dessert) but don’t use your non-fasting period as an excuse to binge on junk food.
5. Body for Life
Bodybuilder and entrepreneur Bill Phillips was the founder of Muscle Media 2000 magazine and later acquired the ESA supplement company. He is perhaps most known for authoring the book Body for Life: 12 Weeks to Mental and Physical Strength. In this book he outlines a workout strategy and dietary strategy to transform one’s body.
The dietary strategy involves eating six small meals a day which is believed to promote stable blood sugar and insulin levels. Small meals are also believed to be easier to digest and assimilate than three larger meals.
What can you eat for each small meal? You can eat a portion of protein and a portion of carbohydrate. You are also encouraged to eat a serving of vegetables with some meals. A portion is about the size of the palm of your hand or your clenched fist. A potato the size of your clenched fist is a portion as is an apple. Two slices of whole wheat bread is a portion. A skinless chicken breast the size of your palm is a portion. You can also use MRP (meal replacement products) shakes and nutrition bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, etc. that provide protein, carbs, and other nutrients all in one bar or shake.
Possible Meal Ideas:
  • One omelet and two slices of whole-wheat toast
  • Egg whites and oatmeal
  • Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
  • Combine one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
  • One serving of chocolate MRP shake
  • Turkey burger on a whole-wheat bun
  • Chicken breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, mixed vegetables
  • One MRP nutrition bar
You are also encouraged to drink 10 glasses of water a day. You can consume one tablespoon of healthy fat a day such as olive, safflower, canola, sunflower, or flax seed oil. You can also consume small amounts of natural peanut butter and avocado.
You are encouraged to take one day off a week and eat whatever you want.
This plan is nice because you don’t have to count calories and you probably won’t get hungry eating six small meals a day. It may be hard to follow if you have a busy schedule.
6. Fit for Life
When Harvey Diamond co-authored Fit for Life, he helped bring the concept of natural hygiene into the mainstream. This way of eating isn’t just about how much you eat but also when and how you eat it. This regimen is based on the principle of proper food combining. The idea is that different foods are broken down differently by the body and therefore should be eaten separately. Harvey Diamond makes a distinction between live foods (high-water-content food like fresh fruits and vegetables) and dead food (e.g. processed foods).
The Guidelines:
  • Fruit is always eaten alone at least two to three hours away from any other food.
  • Never eat more than one concentrated food (i.e. protein or starch) per meal.
  • Never combine starches and proteins (e.g. cereal and milk, bread and cheese, pasta and ground beef, fish and rice).
  • You can combine protein with vegetables or starches and vegetables.
  • Fat (e.g. butter, olive oil) is considered neutral. However, don’t combine fat with protein.
  • Eggs and dairy products are discouraged.
  • Meat is discouraged but should be eaten alone or with vegetables if consumed.
Meal Ideas:
  • Breakfast – Fruit is encouraged because it is the food with the highest water content and is considered to be the best food to consume. So, you could eat two or more oranges or two apples or two bananas or other fruits and fruit combinations. However, if you don’t like fruit you could have scrambled eggs with tomato and broccoli (i.e. protein and vegetables) or toast with butter (i.e. starch and fat). But, do not have eggs and toast or cereal and milk.
  • Lunch – You could have a large vegetable salad with some olive oil and lemon. You could skip the olive oil on your salad and put some pieces of grilled chicken on it. You could have a vegetable salad and some bread sticks. You could have vegetable soup and some bread sticks. Alternatively, you could have avocado slices and other vegetables (e.g. tomatoes) between two slices of whole-grain bread. You could have a large baked potato with butter and vegetables (just be sure to steer clear of bacon bits, cheese, and chili).
  • Dinner – You could have fish (or chicken or beef), vegetables, and a vegetable salad. Or, you could have rice (or couscous or pasta) with vegetables, and a vegetable salad. Or, if you like potatoes, then you could have a big baked potato with butter and vegetables.
  • If you want milk, yogurt, or ice cream then eat it alone at least two or three hours away from other food.
  • If you want fruit for a bedtime snack, then eat it alone at least two or three hours after dinner.
The motivational speaker and self-help guru Tony Robbins is an advocate of food combining. I’ve never tried it before. The good thing is that it focuses a lot on fruit and vegetables. In addition, your calories may be limited (helping with weight loss) when you can’t combine starches and proteins, but at least you can still consume them if you choose.
7. High Carb/Low Fat Diet
Some doctors and nutritionists recommend a high card/low fat diet to lose weight and stay healthy – the exact opposite of the low carb advocates. Some names associated with low fat diets include Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. According to Dr. McDougall, his diet is “a diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas, and whole-grain bread), a wide assortment of vegetables, and fruit.”
The advocates of these diets claim that a person can enjoy unlimited quantities of fruits, vegetables, and whole grains without feeling hungry. These diets contain less fat and more fiber than other diets.
According to Dr. McDougall, “Carbohydrate is the body’s preferred fuel for daily activities and high-intensity exercise performance. Following a low-carbohydrate regime will impair performance.”
A baked potato is only about 160 calories and essentially fat free. An apple is only about 100 calories and also essentially fat free. A slice of whole wheat bread is only about 75 calories and essentially fat free. A bowl of oatmeal is about 165 calories, 4 grams of fat, and 4 grams of fiber.
In contrast, a 3 oz. patty of 85% lean ground beef (broiled) is about 213 calories and 13 grams of fat. And, a McDonald’s Quarter Pounder with Cheese is about 510 calories and 26 grams of fat. Moreover, a Snicker’s Bar is about 270 calories and 14 grams of fat.
I’m not sure why everyone is so worried about cereals, potatoes, fruits, and breads. You can eat a lot of those foods for few calories if you don’t add condiments.
Martin Katahn, author of The T-Factor Diet, believes that it is mainly fat in your diet that determines your body fat. He contends that protein and carbohydrate calories don’t really matter that much. So, his approach is to count the fat grams in the food one eats and to keep the number low. He does, however, warn people to steer clear of highly processed fat-free desserts and snacks. Get your carbohydrates from fresh fruits, vegetables, and grains. In addition, eat lean meat, chicken, and fish.
8. Satiety Index
The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which certain foods provide satiety (i.e. fill you up and satisfy your hunger). Certain foods are simply better at filling you up than others.
For the most part, foods that are high in protein, water, and fiber provide the most satiety.
Carbohydrates are also better at producing satiety than fatty foods.
All foods on the index are compared with white bread which is given the rank of 100.
Some Satiety Food Rankings:
  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Whole Meal Bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, Boiled – 323%
As you can see, potatoes provide a much higher level of satiety than a croissant. Similarly, oatmeal is more satisfying than a doughnut. In addition, eggs are more satisfying than yogurt. Seemingly, a sandwich made with whole meal bread with some lean beef or tuna along with an apple could make a satisfying and filling lunch.
A concept related to satiety is caloric density or energy density. Caloric density is the number of calories in a specific amount of food. Foods high in fat have the highest energy density while foods high in water content have the lowest energy density.
For instance, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Some other low caloric density foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.
In contrast, foods such as French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are much higher in caloric density. Even though pretzels are essentially fat free, they are high in energy density because they lack water and fiber.
Fresh corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. However, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, choose a big bowl of steamed corn if you’re hungry.
Some low-fat cottage cheese and grapes could make a satisfying and filling meal.
9. Food Exchange System
The food exchange system is a dietary regimen most commonly associated with diabetic individuals. However, the food exchange system can be used by any individual as a guide to help them lose weight. Following this regimen can help one to plan balanced and nutritious meals.
The foods in this system are divided up into categories: starches (e.g. bread, cereals and grains, starchy vegetables, beans and peas), fruits, milk and yogurt, meat and meat substitutes, vegetables, and fats.
You need to know what constitutes a serving size. For instance, a serving of starch could be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit may be one small apple, banana, or orange. A serving of milk may be 1 cup of fat-free skim milk. A serving of meat may be 1 ounce of meat, poultry, fish, or cheese. A serving of vegetables may be ½ cup of cooked vegetables or 1 cup of raw vegetables. A serving of fats may be 1 tsp. of butter or 1 tsp. of olive oil. These are just a few of the examples. There are also free foods like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. In addition, there are ways of determining exchanges for sweets and combination foods (e.g. casseroles, pizza, and soups).
For a 1,200 Calorie Meal Plan You May Eat:
  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • 3 Vegetables
  • 4 Fats
So, you might have a breakfast that contains 1 starch, 1 fruit, 1 milk, and 1 fat. Then you would divide the remainder of your exchanges amongst lunch, dinner, and possibly snacks. Some people find this easier than counting calories.
A somewhat similar regimen may involve using the original USDA Food Pyramid as a guide for eating. According to Jane Kirby (a registered dietitian) and the American Dietetic Association, one can use the food pyramid to plan a weight-loss diet.
A Possible 1,200 Calorie Meal Plan:
  • 5 Bread group servings
  • 3 Vegetable group servings
  • 2 Fruit group servings
  • 2 Milk group servings
  • 5 ounces total for a day for Meat group (divide up into 2 or 3 servings if you want from lean meats or eggs)
10. Counting Calories
Calorie counting is nothing new.
A Los Angeles physician named Dr. Lulu Hunt Peters published a book entitled Diet and Health, With a Key to the Calories in 1918. She recommended consuming no more than 1,200 calories per day, with somewhat more allowed after one’s goal weight was reached.
Calories in Carbohydrate, Protein, and Fat:
  • Carbohydrate = 4 calories per gram
  • Protein = 4 calories per gram
  • Fat = 9 calories per gram
Keep in mind that 3,500 calories = 1 pound of fat. Therefore if you cut 500 calories a day from your diet, you’ll lose approximately one pound a week (7 days x 500 calories = 3,500 calories).
A simple formula for losing weight is to take your current bodyweight times 10 and eat that number of calories daily to lose weight. For example, a wrestler who weighs 150 pounds would eat 1,500 calories daily (150 x 10 = 1,500). To maintain your weight, take your bodyweight times 15. A 125 pound wrestler wishing to maintain his weight would eat 1,875 calories daily (125 x 15 = 1,875).
Calorie counting is becoming popular again. For example, you may have noticed packages of 100-calorie snacks in the supermarket.
You can still find books listing calorie counts for common foods as well as restaurant foods. And, almost every food at the supermarket contains nutrition information including calories.
Calorie counting can be inconvenient. Individuals sometimes get hungry on a calorie-controlled diet. Nonetheless, calorie counting works for many people.
Final Words
The best advice I have to give is to simply wrestle at your natural weight. But, I know that many of will choose not to because you think you’ll be more competitive at a lower weight. Some of you may have to cut weight to reach a certain body weight in order to make the team.
I used to eat a lot of oatmeal and other cereals, whole wheat bread, rice cakes, potatoes, apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meat during my high school wrestling career. I counted every calorie and limited my fat intake because that’s what worked for me.
It’s interesting to look back at what I ate. I ate a lot of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), relatively low in fat, and high on the satiety index. I didn’t know all of that back when I was wrestling. I just knew that oatmeal was low in calories and provided a filling breakfast.
I also ate a lot of apples and green beans. These foods are low in calories and fat, but are high in water content and fiber. In addition, I ate a lot of potatoes which are very high on the satiety index.
You may be different.
Perhaps you’re one of those guys that can lose 5 to 10 pounds of water weight in a practice. Or, perhaps you like meat and, therefore, a low carb diet would suit you better.
Even some of the greatest wrestlers can become disheartened with dieting and cutting weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked once when faced with the strain of cutting weight. He almost missed the Big Ten Tournament in 1982 because of the pressure of cutting weight. Many other great wrestlers have had tough experiences cutting weight as well.
On the other hand, John Smith (two-time Olympic gold medalist and winner of multiple world championships) took a different approach to weight control. He disciplined himself to maintain year-round weight control (according to Wrestling Tough by Mike Chapman). Smith kept near his competition weight throughout the year.
Other wrestlers have had success by working hard and wrestling near their natural body weight and sometimes cutting no weight whatsoever.
If you decide to cut weight for wrestling, please don’t starve and dehydrate yourself. It’s unhealthy, dangerous, and will most likely hurt your performance. Try always to eat balanced and nutritious meals. If you decide to lose weight, figure out what works best for you.
Tharin Schwinefus is a former high school conference wrestling champion and state qualifier. He maintains a passion and interest in all things related to the sport of wrestling. If you would like to read more articles about different aspects of wrestling then please visit http://ift.tt/17py1x2.
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High School Wrestling: Diet and Weight Loss Options

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5 Ways Lemon Water Improves Your Health and Speeds Up Weight Loss

Squeezing lemon juice from a fresh lemon into a tall glass of water each morning will work wonders to help you lose weight, detoxify your body and strengthen your immune system.
Along with helping you detoxify and cleanse your body, drinking lemon water on an empty stomach first thing in the morning helps speed up your weight loss and boost your metabolism.
Below are 5 ways in which drinking freshly squeezed lemon water every morning helps you to lose weight and maintain a healthy body.

1. By Increasing Your Energy and Enhancing Your Mood
We obtain our energy from the molecules and atoms in our food. When the positive charged ions go into your stomach and interact with negative charged ions, a reaction occurs that energizes your cells.
Lemons contain a high amount of negative charged ions which give your body energy when entering your digestive tract. Being more energetic and alert is a natural mood enhancer. Lemons also smell very good which helps to clear your mind and brighten your mood.
2. By Improving Your Digestion
Lemons are a good source of dietary fiber which helps keep your digestive tract healthy by improving your digestion and reducing your appetite. Lemons help your liver produce bile, which is essential for proper digestion, reducing constipation and heartburn.
3. By Boosting Your Immune System
Lemons are a great source of potassium and vitamin C. Vitamin C is a powerful immune system booster and helps your body fight colds and viruses. High stress levels from work and a demanding daily schedule weaken your immune system. Lemons keep your immune system strong which reduces the frequency of common colds and the flu.
4. By Acting As a Natural Diuretic
Lemons are a natural diuretic that flush out dangerous toxins from the liver. Your body has a natural toxin removal system that keeps you alive and healthy, lemons increase the rate at which your body removes toxins.
5. By Keeping Your Skin Clear
The vitamin C in lemons helps keep your pores clear and decreases wrinkles in your skin. Since lemons help detoxify your body and act as a natural diuretic, they help clear out waste by-products from the blood which keeps your skin clear.
Be sure to purchase Organic lemons as they are free of pesticides that can accumulate in your body. Also, stay away from bottled lemon juice as it contains preservatives and sulphates which aren’t good for your health.
Get my latest fitness and weight loss strategies to improve your health, lose body fat and attain a fitter, stronger, leaner and more energetic body on my Pure Body Fitness blog: http://www.purebodystudios.com/index.php/fitness-blog

5 Ways Lemon Water Improves Your Health and Speeds Up Weight Loss

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