Losing Weight and What We Eat

Do you have a fast metabolism? How lucky are you? It probably has nothing to do with what you are doing or not doing. The fact that you can eat anything you want and not gain weight, if that is the case, may all be due to inherited genes. Studies have learned...

According to a study in the "Journal Nature, those of us who claim we can eat anything and not gain weight have the advantage in their extra genes, and those of us who do not have the extra genes, are more likely to come to be overweight or obese."

The Food Pyramid

"Dr. Phillippe Frogue of Imperial College, London in a study he spearheaded said: This is the first genetic cause of extreme thinness to be identified".

If we are overweight, though, we still have the accountability of seeing out for ourselves and the way we do this is by watching what we eat and exercising.

Every day we have the results of separate studies that are being conducted today about our health. The bad news is, one of the most recent studies tells us that for every hour of Tv watching, we lose 22 minutes of our life, the think being that it turns us into couch potatoes say the study scientists, because we do not exercise enough. "But while smoking rates are declining, watching Tv is not says Lennert Veerman, a researcher in the Australian study."

Don't forget that living a sedentary life style contributes to heart disease, obesity, diabetes and other condition problems. The good news is that for every 15 minutes a day we work out, it adds up to three years to our life.

Nutritionists propose that we eat based on the food pyramid which states that we should eat more fruits, whole grains and vegetables; in moderation, eat hard cheeses, Yogurt, lean meats, nuts and eggs; and consume less sugars, margarine, oils, and butter, although these are necessary, they should be eaten in sparingly.

Do not forget that what we eat affects our normal health; stop eating processed meats, hot dogs, meats that are full of chemicals and nitrites used to improve the color of the meats and prolong their shelve live; hamburgers that are saturated with fats, fried foods, sodas and inordinate sodium and sugars.

Try eating more whole grains, vegetables, preferably frozen, they keep their nutrients longer than the "fresh" ones which are shipped to us from one place to an additional one and by the time they to us, they have lost most of their nutritional value. Fruits, (but watch out for those that are high in sugar), eat more legumes and be very aware of your portions. Try reducing your plate by one third; do not take seconds, especially if your purpose is to lose weight.

Do not skip breakfast, it is the jump-starter of your metabolism, eat smaller meals any times a day to keep your metabolism working, if that is not your style, then have a mid-morning snack, and a mid-afternoon snack so that you are not starving at meal-time.

Don't forget that we eat to live, we don't live to eat!

Losing Weight and What We Eat

Senior Citizens - Flexibility rehearsal Vs Weight Training

There is a crime being committed against those of us considered senior citizens, in the name of health and Fitness. All over the country there are reports of weight training being implemented to help seniors derive lost strength, and to stave off and reverse detrimental bone density loss.

I have personally witnessed hundreds of habitancy in their 60's, 70's, 80's, and even 50's, manufacture the rounds straight through the maze of repetitive motion, muscle-isolating machines and free-weights in gyms, health clubs, and corporeal therapy clinics. I have observed with sadness and compassion whole groups of seniors participating in strength-training classes.

The Food Pyramid

Why sadness and compassion, you may ask? Isn't lack of vigor the cause of bone density loss in older folks, you may wonder? Didn't those studies prove that the presuppose the elderly have diminished muscular vigor and bone density is due to a lack of weight-bearing exercise?

As you read on, step into my CommonSense corner and see if you won't agree the proverbial cart has once again been located before the horse.

One thing overlooked, yet unmistakably observed, while watching those with diminished bone-density is that they are inevitably very, to extremely, inflexible.

Many of us struggle to rise from a chair and having to be helped from off the floor. Frailness is unmistakably part of their health but something far more crucial lies under this certain aspect. It is what has led up to the Frailness and bone-density loss; and it's the foundation of the degeneration of the structure.

The lack of flexibility is the qoute here, and not the lack of strength, which is the culprit.

I will prove that in this treatise, and even the most untrained layperson will be able to understand how to treat this health in others, and how to avoid it themselves, without falling into the trap laid by well-meaning, but misguided therapists.

Understand first that the certain stiffening of the body has taken place over a whole lifetime of abuse and neglect.

Unless the skeleton is regularly run straight through a systematic range of motions, the muscles, tendons, ligaments, cartilage, and in fact the entire fascial web, will shrink, compress, distort, dehydrate, and become dense. Instead of the tissue resembling a fluffy resilient sponge, it has deteriorated into something akin to beef jerky or gristle.

All muscles, tendons, and ligaments cross joints, attaching bone to bone. If the bones are not moved in such a way as to bring movement straight through the tissue, in a non-stressful fashion, then the above scenario will occur. As the tissue shrinks it pulls the bones closer together compacting the joint. This never happens symmetrically and so the joint is now compressed and distorted.

To the degree that this happens, possibilities of movement are diminished. Added strengthening of the musculature only shortens the muscles Added which leads to Added compression of the joint and greater distortion which in turn decreases movement inherent even more. Is this beginning to make sense to you?

The primary presuppose that many senior citizens are attractive around the way they do is not because they are too weak to move otherwise, it's because they are stiff and inflexible!

I've never met whatever who would be considered too weak, without them also being fantastically stiff and inflexible as well. And it is a rarity to meet whatever who is (self-admittedly) flexible enough.

If you try adding vigor (i.e.: shrinking and bulking up of the musculature) to an already inflexible and compromised buildings you are only adding insult to injury.

There may be an growth in bone-density, but with the effect of cranking the skeleton down tighter and tighter into itself, creating less and less space straight through the joints and hinges of the body. In effect, you will wind up with a human body becoming a statue.

There is a noticeable similarity in the middle of the seemingly weak senior habitancy and muscle-bound weight lifters. What is missing from both is freedom of movement...flexibility.

How strong does the median person need to be in our community today anyway? We're not running from lions, climbing trees to get our fruit, chasing down deer, or even farming our own food. Again, vigor is not the issue here, flexibility is.

Physical Fitness is comprised of three parts, these being: Flexibility, Strength, and Endurance; and they should be pursued in this order with flexibility always being a part of the process. Working on vigor and durableness with petite or no focus on flexibility is a path important to stiffness, distortion, density, inflexibility, injury, pain, and decrepitude.

Remember this: It is infinitely easier to gain vigor once you have achieved functional flexibility, than it is to try to become flexible once you have already compromised your buildings straight through neglect or vigor and durableness training.

Ignoring flexibility moves you backwards in your quest for fitness. We joke about the well-developed muscleman who can't scratch the back of his head. And I've met phenomenal long length runners who could not touch their toes, sit cross-legged on the floor, or achieve a dozen other straightforward functional flexibility movements.

The weightlifter can lift far heavier weights than I, and the runner could run circles around me, but I wouldn't trade my flexible body for theirs for even a large sum of money. It will be a long and painful process for athletes in that shape to derive the flexibility they've lost, and as a effect most will never derive it.

To the perceptive there are phenomenal examples of this Truth all around. Just listen! No one complains, as they get older, how weak they are becoming, but on everyone's lips is the sad lament of how stiff and sore they have become! Unless you are one of the tiny minority who has somehow learned this lesson, you are, or will become, one of them.

The clarification is straightforward and effective. As a weak elderly person begins working on their flexibility, not simply stretching, but a allinclusive range of petition flexibility routine which is fluid, circular, skeletal range of petition movements, they will be gaining vigor as an obviously observable side benefit.

After an hour of simply exploring flexibility movements, whatever who is stiff and inflexible will be sweating and breathing heavily because it is a workout for them, cardiovascularly as well as muscularly.

Here's the thing; put a decrepit elderly person, or even a stiff, inflexible young person on a strength-training schedule and I warrant they will become stiffer and more inflexible with each passing day. It's mechanically inevitable!

Put that same person on a allinclusive range of petition flexibility schedule and they will be gaining vigor as they gain, or regain, their flexibility lost over time. As they become looser, the body becomes more comfortable to move about in, which leads to an growth in the types and whole of daily activities engaged in, which builds even more functional vigor and endurance. (Strengthening isolated muscles does not build functional strength). Without flexibility work, strength-training is a dead-end street. (see Functional Strength)

Remember: vigor is an certain by-product of Flexibility and Flexibility is always compromised with every bit of vigor gained by (especially repetitive) exercise.

Add strength-training to your routine only to the degree that it does not compromise your flexibility.

If you will effect this plan then you too may avoid the well-worn path important to becoming a weak, decrepit elderly person with bone-density loss and no hope on the horizon.

I hope you see now how trying to buff up our aging habitancy is only manufacture their unfortunate predicament worse. If they are up to the challenge and truly want to reclaim the flexible, pain-free body they so rightly deserve, please give the right guidance and focus first on the basic cause of their problem, Inflexibility. Treat the cause and not the symptom.

*Note: I'm not against weight training or durableness work. I work out with a total gym, free weights, swimming, etc, but I say at all times the functional level of flexibility I have attained. I will continue to say this flexibility even as I engage in activities I know will cause a shortening of muscles that will decrease my flexibility.

It's up to each personel to rule just how flexible they want to be now, next year, or in 10 or 20 years. I have no desire to cross my ankles behind my head but I know I do not want to become like the majority we see around us every day, obviously hurting and getting worse. I make my flexibility work my top priority and then do whatever else I pick to make time for.

*Do not give up hope if you are elderly and have lost your vigor and flexibility along the way. The body is very forgiving and I have seen what seem like miracles happen to folks just like you. If you are trying to take operate of your life again and are curious in your corporeal fitness, then I implore you to start practicing some flexibility work, but first and foremost, flexibility, which begets balance, grace of movement, allowable posture, alignment, comfort, well-being, and freedom from pain.

Senior Citizens - Flexibility rehearsal Vs Weight Training

How Many fat Can I Have And Still Lose Weight?

To shape out how many fat you should have, first start with where you are. In other words, shape out how many fat it takes to articulate your gift size and then sell out from there. You can go about this in many ways. Most population simply pick an arbitrary amount like 1200 fat and that's what they eat, but in nearly every case that's not nearly sufficient fat to ensure sufficient nutrition, not to mention the deprivation that sets up.

While losing weight and to this day, I eat over 2000 fat a day on midpoint and I've maintained a good weight for my height for over 17 years. Remember, your body requires fat to articulate itself.

The Food Pyramid

Basic Calorie Requirements Calculation Based on activity Level:

Sedentary : 13 X Weight = Avg. Cal/day

Sedentary is not exercising at all

Moderately Active: 16 X Weight = Avg. Cal/day

Moderately Active is exercising practically 3-4 times per week

Very Active: 19 X Weight = Avg. Cal/day

Very Active is 5-7 strenuous exercise sessions per week.

If you weigh over 200 pound now, and you'd like to weigh closer to 150, here is a calculation you could use to get started: Assuming you are going to be adding sufficient exercise to quality as slowly Active, we'll use 16 as our modifier:

150 pounds X 16 fat per pound = 2400 calories

Less 500 (Using the common 500 fat per day reduction) gives us a total of 1900 midpoint fat per day

If you started to couple a plan that allowed an midpoint of 1900 fat every day, you'd start to lose weight. The mistake most population make is to sell out fat too much, which finally sacrifices muscle plus sets you up for feeling deprived. It's far best in the long run to go more slowly, holding as much muscle as inherent while burning fat via exercise. Remember too, even if you don't eat quite that many fat on many days, you might eat more on the weekends for instance, so it ends up being closer to your goal of 1900 midpoint per day. Take the total fat for the week divided by seven.

Remember, this midpoint calorie amount gives you abundance of wiggle room while the week. You can have some treats along with every person else, or add more on weekends. Instead of enduringly saying, "I can't, I'm on a diet," now you can say, "Thank you, that looks delicious," and enjoy some. It doesn't ruin your diet plan because you've got a large sufficient calorie allowance that if you are more truthful some days than others, it will work out to the midpoint amount of fat you want. I tend to eat far less fat while the week than on weekends and my totals commonly midpoint out to 2000 to 2200 fat per day.

The 500 calorie allowance is a well approved amount. You can sell out your fat further, but I wouldn't recommend it. It doesn't advantage anything to try for faster weight loss, in fact, if you sell out your fat too much you end up wasting muscle in the process, which is exactly what you do not want to do. If you want faster results, it's best to add more activity, thereby burning more fat at rest.

You may be reasoning I'm nuts, recommending 1900 fat per day, but I can say for a fact that if you eat too slight (1000 - 1200 fat is too few, Imo) then you set yourself up for all of the following:

Deprivation. You're going to feel deprived, mentally and physically. 1000 fat isn't sufficient for your basic metabolic needs, much less to fuel yourself for your activity needs. Add more food! Just have a bit more than you're already having, so for instance, if you are allowed 1/2 cup of vegetables is a whole cup going to ruin all your progress? I doubt it. Eat a whole cup, or go ahead and have two oranges. Fruits and vegetables are very low calorie but contribute high nutrition.

Sure, some vegis and fruits are high in sugar, but it's natural sugar. I seriously doubt our planet grows any killer foods - it is more likely the food manufactures which has processed those foods to come to be nothing more than a dried powder, then add back more sugars, and chemicals so it will look the traditional product, is more harmful than a simple apple or banana?

If you are diabetic or must watch the sugars, have a small bit of protein along with the higher glycemic food, such as an ounce of cheese with your apple. Observation I said an ounce of cheese, not a slab big sufficient to feed a small country.

Metabolic Slow-Down Feeding yourself too few fat sets you up for metabolic slow-down. Studies have shown time and again that a heavier someone can find it difficult to lose weight, even though eating very low calories, simply because their body's metabolism is burning at such a slow rate. As you probably already know exercise helps to speed up your metabolism but so does eating. That's why they say breakfast is so important, not only to fuel yourself but because it starts the metabolic furnace burning, and it continues to burn all day. If you don't eat anything until noon, you don't stoke your furnace to start burning until then either.

Has the ultra low calorie advent worked for you so far? If not, why not try something more reasonable? Tag along with a friend who doesn't have a weight question and you'll see how sometimes they eat more, sometimes less, but on midpoint they eat sufficient to fuel their body and articulate their weight.

Adding more food gives you supplementary eye appeal. If you split up 1000 fat over the course of an entire day you're finding at pretty skimpy portions on your plate each time you eat. I like to feel like I'm getting sufficient to eat and I do this by rounding out my plate with extra vegetables.

If I'm having a frozen entree for instance, I'll cook up a cup or more of frozen vegetables to add to my plate. The extra vegis de facto fill me up, providing the satisfaction I need, and I often have a bit extra vegetables to throw away. Is that wasting food? No, it's smart. Far best for me mentally to have extra food to toss away than to be licking the plate because I'm still hungry. I'm also not likely to start wanting something else to eat right after dinner if I'm feeling content with the amount I've eaten.

Make an exertion to learn to like your food as is. Plain mixed vegetables with nothing on them are delicious. It took me awhile to stop putting butter on them, and then even quitting the Molly McButter (just chemicals and sodium). I eat them plain and yes, they are great. Nature made our fruits and vegetables simply sweet and all those "extras" we are used to using like butter on vegetables or potatoes de facto make things taste all yummy but they also make us larger than we need to be. Those "extra" fat add up.

Slowly Make Adjustments to What or How Much You Eat

Wean yourself off adding sugar to your cold cereal. Read the label; all processed cereals contain a ridiculous amount of added sugar. There's no need to add more. My only exception is brown sugar on oatmeal. I don't sugar my cereal at all anymore but it took me awhile to make the change. Start by adding a bit less, then next week cut back a bit more until you break the habit entirely. Tiny changes make up for big results over time.

If you feed yourself well, and focus on addition your activity, even if only a little, then you will continue to lose fat, build muscle and get more shapely, all the while addition your metabolism so you can eat more food!

How Many fat Can I Have And Still Lose Weight?

10 Ways to contend Your healthy Weight

Losing weight takes discipline and time. I know, because it took me a year and a half to lose 25 pounds. My weight stayed at 115-117 pounds until my husband I went to a seminar in Warsaw, Poland. seminar and bistro meals took their toll and I gained three pounds (one clothing size) in a week.

We stayed at the Marriott Hotel, which has a "Splendid breakfast Buffet." Before I took any food from the buffet I surveyed my choices. I ate a salutary breakfast every morning: orange juice, fresh fruit, and low-fat yogurt sprinkled with granola. However, it was difficult to eat salutary lunches and dinners because I had few options.

The Food Pyramid

Don't get me wrong, the food was yummy and artistically served. But leaving half a meal on my plate and skipping desserts didn't equilibrium my food consumption. How could I get back to my salutary weight? The Harvard School of communal health recommends a "defensive eating" approach to weight loss/maintenance.

Defensive eating has seven steps: selective eating, small portions, stopping before you feel stuffed, few desserts, eating slowly, sensible snacks, and awareness of why you're eating. I added these steps to my personal plan. Here are my 10 tips for maintaining a salutary weight.

1. Eat Breakfast. Nutritionists consider breakfast the most important meal of the day because it fuels your day. I get up at 5:30 a.m. And by 9:30 a.m. I'm ready for lunch. Solution? I eat half of my breakfast (two fruits and cereal) at the crack of dawn and the other half of my breakfast (fruit or wheat toast) mid-morning.

2. Keep A Food Diary. I don't keep a written diary, but I keep a thinking list of all I eat. This list includes every cookie, every cracker, and every pretzel. If I've eaten too much sugar, fat or salt I cut back on these the next day. My food diary has led to a variety of salutary recipes.

3. Eat Low-Energy-Dense Foods. Mayo Clinic advanced a salutary Weight Pyramid to "encourage weight loss, weight maintenance and long term health." Low-energy-dense foods (lower calorie foods that make you feel full), are an important part of the pyramid. Fruits and vegetables are low-energy-dense foods and you may eat all you want.

4. Stock Up On salutary Snacks. I keep salutary snacks - carrot sticks, celery sticks, apples, and other fresh fruit - on hand.
For a quick, filling snack I eat sugar free applesauce. Unsalted peanuts and walnuts help me to curb hunger pangs, but I'm right to eat small portions. When I travel I bring salutary granola bars with me. (Yes, I took granola bars to Poland.)

5. Come to be Size Wise. By size wise, I mean part sizes of the food you eat. You may be eating super-size portions instead of "normal" ones. For example, one serving of spaghetti is half a cup, not a mountain of pasta. according to the American Obesity Association, people who allege a salutary weight eat five times a day, on average, and consume about 1,400 calories. In other words, they eat small meals often.

6. Limit positive Foods. The American Obesity relationship says 92 percent of those who allege a salutary weight limit their intake of positive food, such as fast food. When I shop for food I avoid foods that have "empty calories," high-calorie foods with low nutritional value. In case you're wondering, I rarely eat at a fast food restaurant.

7. Cut Condiments. What's the second ingredient on the ketchup bottle? It's high fructose corn syrup, sugar you don't need. Mayonnaise has 90 fat per serving (one tablespoon) and 90% of these fat come from fat. Soy sauce is liquid salt. This extra sugar, fat and salt may cause weight gain. You don't have to give up condiments, just buy healthier versions of them.

8. Keep Moving. quarterly physical activity is critical to Mayo Clinic's salutary Weight Food Pyramid. And according to "Why Won't 'Diets' Work?", an article posted on the Internet by Woai in San Antonio, salutary eating and increased exercise are keys to weight loss /maintenance. This compound "can authentically growth your metabolism," the article says. I try to walk 10,000 steps a day and track my steps with a pedometer.

9. Quench Thirst With Water. Sometimes your mind plays tricks on you and you think you're hungry when you're authentically thirsty. A glass of water can ease your hunger. Instead of sugar-loaded soda pop drink water. I like no-calorie, non-carbonated flavored water and orange is my favorite.

10. Grocery Shop After Eating. This is your main defensive eating tactic. Before I go to the grocery store I make out a detailed list. I rarely eat food samples because I'm allergic to soy (it's everywhere) and don't need the extra calories. Besides, these samples are often high in salt, fat, and sugar.

Thanks to these tips I was back to my salutary weight in two weeks. Now I convention defensive eating on a daily basis. The best part of the plan is that I control what I eat and am enjoying delicious, salutary meals. Bring on the holidays because I'm ready!

Copyright 2005 by Harriet Hodgson. To learn more about her work go to http://www.harriethodgson.com

10 Ways to contend Your healthy Weight

making the Food Pyramid Work After Weight Loss surgical operation

A "normal-tummy" looks at the food pyramid from the lowest up - six to eleven servings of grains, then fruits and vegetables - then the protein groups: meat and beans and the milk group. The fats, oils and sweets are incidental.

After gastric bypass we can read the pyramid from the top down. Scoot to the side the fats, oils and sweets - we don't eat those anymore. Start with the protein groups - remember the rule - protein first! Then have a sample from the fruits and vegetable groups. Then, only if there is room, a taste from the grains group. Fats and oils will be incidental to the diet; sweets should rarely be eaten. It is unlikely a tiny tummy will ever meet the food pyramid quantity guidelines - six to 11 servings from the grains group is totally unrealistic for a bariatric patient. However, Wls patients can gain important nutritional benefits and satiation from incorporating foods from every group into their small meals. The key is to generate a healthy eating pattern using the Food Guide Pyramid as a reference point for development sound nutritional choices.

The Food Pyramid

Nutritional Benefits of each group:

Meat & Beans Group: Meat, poultry, fish and beans are the remedial and hearty members of this food group. Fifty percent of food intake after Wls will be protein from the meat and beans group. Animal proteins furnish a rich source of B vitamins, iron and zinc. Nutritionally, it is best to pick meats low in fat and fat - lean round steak, skinless poultry, fish and shellfish. Legumes - together with soy-based products - are a great meat substitute because they furnish protein and have added fiber without the extra cholesterol, fat and fat found in meats. However, legumes are often difficult for the patient to eat - they speedily fill the tiny tummy causing discomfort. Some patients narrative an intolerance for beans and legumes that leads to vomiting. Test your own tolerances and learn what your body likes.

Milk Group: Milk, eggs, cheese and yogurt include the milk group. These foods are calcium rich and include protein and other vitamins and minerals. But these foods can also be high in fat. Most bariatric patients narrative a very good tolerance for low-fat bungalow cheese and mozzarella cheeses. Patients should use caution as they introduce foods from the dairy group back into their diet: many patients narrative dumping or lactose intolerance from foods in this group.

Fruit Group: Fruits are nature's gift of sweetness to us, and a bonus, most fruits are low in fat and calories, but great sources of soluble fiber and antioxidants. Unfortunately, the natural sugars in fruit can cause a sugar (glucose) imbalance and dumping. The fiber in fruits - particularly citrus - can cause ache to the tiny tummy. Small bites must be taken as a patient re-introduces these foods to the bariatric system. Most patients narrative convenient results eating melon. Berries with seeds - such as raspberries or strawberries - should be avoided immediately after surgery to avoid lodging the seeds in the curative stomach seam. After curative is complete, many patients enjoy berries in their diet. Apples have also received convenient results from gastric bypass patients.

Vegetable Group: Vegetables add vitamins, fiber and flavor to the diet. When meats are braised vegetables can be added to the pot to add flavor and nutrition and a bit of natural moisture. Vegetables should be served in the purest form, lightly steamed without added creams or sauces. Raw vegetables, together with leafy salads, can be difficult for the tiny tummy to digest, and when poorly chewed may cause a temporary blockage of the stomach exit. Some raw vegetables may cause gas or bloating after gastric bypass surgery. As always, use caution when introducing foods to the diet after gastric bypass.

Grains Group: This is the group of comforting energy giving carbohydrates we love to eat - the pastas, breads, rice couscous and other grains. As morbidly obese habitancy most of the foods we loved (sweets, breads, pastas) came from this group, but as recovering obese habitancy we must thought about control our intake of these foods. Science is proving that these foods are most speedily converted to fat and stored by body. The less food we intake from this group, the more our body is forced to use the stored fat. When introducing foods from this group try the purest forms: oatmeal cereal, one or two bites of whole-wheat bread, one bite of rice. Be very right with grains and carbohydrates from the grains group: these foods can cause discomfort, dumping or worse - weight gain.

Fats & Oils: Fats are highly concentrated forms of energy that include diminutive water and carry a lot of flavor. The body needs fat to function properly. Dietary fat carries fat-soluble vitamins - vitamins A, D, E and K - from food into the body. Bariatric patients narrative lost desire for high fat foods. In addition, high fat greasy foods are poorly tolerated and cause nausea. Patients will perform a good quality of health by focusing on foods made with unsaturated fats and reducing the saturated fat intake in the diet. A way to include more unsaturated fat in the diet is to sauté with olive oil instead of butter. Canola oil should be used in baking. Replace bacon bits on salad with slivered almonds or sunflower seeds - nuts are a fantastic source of natural unsaturated fat. Avoid eating potato chips or processed crackers; they are made with hydrogenated oils - a lethal fat. Use avocado slices in place of cheese on sandwiches. Have fish - particularly omega-3 rich salmon or mackerel - for your protein a couple of times a week.

For a collection of Wls friendly recipes go to http://wlsrecipes.blogspot.com

Kaye Bailey © 2005 - All ownership Reserved

making the Food Pyramid Work After Weight Loss surgical operation

Food Pyramid Diet for Weight Loss

The food pyramid is a nutritional guide made by the United States branch of Agriculture that suggests just how much of a singular kind of food you should take in a day for you to remain healthy. However, the food pyramid received a lot of criticism like not being able to differentiate between whole grains and refined grains, between unsaturated fats and saturated fasts, as well as not emphasizing adequate on weight control and exercise. This prompted the Harvard School of collective health to form the salutary eating pyramid. The salutary eating pyramid is just like the old food pyramid in that it also suggests how much of a singular food you should take in a day but it intends to provide a good guide compared to the old food pyramid. The old food pyramid also came under fire because it was not created by the branch of health and Human Services but by the branch of Agriculture, alleged to have been influenced by the meat, dairy, and agriculture industries.

Food Pyramid Diet for Weight Loss

The Food Pyramid

The food pyramid diet for weight loss functions under the same system as the food pyramid and the salutary eating pyramid except with a few modifications. Because it is intended for weight loss, the food pyramid diet for weight loss is structured in such a way so you take in less calories. Pegged at 1200 calories, it reduces the amount of servings to what is minimally required for you to stay in good health. It is also highly advised that while under the food pyramid diet for weight loss, you should take vitamin supplements to ensure that you are getting all the nutrients you need for the day.

The Weight Loss Pyramid

The food pyramid diet for weight loss uses the weight loss pyramid. The weight loss pyramid has, from lowest going up, grains at the lowest level, fruits and vegetables on the next level, meat and dairy on the next, and fats at the top. It suggests you should only eat four ounces (four servings) of grains (preferably whole grains), two servings of fruit, three servings of vegetables, three ounces (three servings) of meat, three cups (three servings) of dairy (low-fat, fat-free), and 17 grams of fats in a day.

Grains

Serving sizes for food under grains count as one ounce is equivalent to one serving. One serving can include: half a cup of cooked rice, cereal, or pasta, an ounce of dry rice or pasta, a slice of bread, a small-sized muffin, or a cup of flake cereals, ready-to-eat.

Fruits

A serving of fruit can be a cup of chopped cooked or raw fruit, as well as a cup of fruit juice.

Vegetables

Servings for vegetables are considered as one serving is equivalent to: a cup of chopped cooked or raw vegetables, a cup of vegetable juice, or two cups of green leafy salads.

Meat
The food pyramid diet for weight loss counts a serving of meat to be an ounce each. The meat group categorizes meat, fish, poultry, beans, nuts, and eggs together. A serving can be: an ounce of lean meat, fish or poultry, an egg, a quarter cup of cooked tofu or dry beans, a tablespoon of peanut butter, or half an ounce of seeds of nuts.

Dairy

The dairy group counts these food portions as a serving each: a cup of fat-free yogurt or milk, 1.5 ounces of natural cheeses, or 2 ounces of processed cheeses.

Fats

The food pyramid diet for weight loss states that fats count for all amounts added to your food while actual processing, meal preparations, or while eating. Take note that you should sound your intake of total fats between 20% to 35% of your total fat for the day, and most should be sourced from monounsaturated and polyunsaturated fats like nuts, vegetable oils, and oily fishes.

Discipline

To make the food pyramid diet for weight loss work, you actually need to put in the time and effort to effect the instructions for each serving. No cheating! You might have a hard time adjusting at first but eventually, you'll find that each serving is sufficient. Not only does it make you lose weight, but it also helps train you to eat healthier.

Food Pyramid Diet for Weight Loss

Not Losing Weight? Get Weight Loss Help To Beat Food Cravings

If you are not losing weight and you find it hard to stay on a diet long enough to see significant weight loss results it might mean you need help to beat your food cravings.

Food cravings can be so intense they can prevent you from manufacture wholesome food choices and no matter how hard you try nothing works and you are still not losing weight.

The Food Pyramid

You may have tried every diet going but in actual fact you're just losing and gaining the same pounds over and over again. No matter what you do you still end up weighing the same.

Maybe it's time to rethink your weight loss strategy.

You may be the type of man who can stay on a precise diet for a combine of months and you may even conduct to lose two or three stone. But then all the weight comes back and you're back to quadrilateral one again.

In reality, nobody can withhold this restrictive way of eating for long, and sooner or later, you are going to revert back to your old habits and it is obvious that the weight is going to pile back on again.

The qoute with this type of dieting is not only will you secure all the weight you have managed to lose but you will more than likely end up weighing more than you did when you started.

If this pattern sounds familiar to you its time to make basic changes to the way you eat and I don't mean another diet to supervene for just a few weeks. I mean a unblemished overhaul of your eating habits that will convert your mindset and your lifestyle. Not losing weight will come to be a thing of the past and you will be able to keep it off for the rest of your life.

The food you are eating now may be loaded with sugar, fat, salt and caffeine. These substances are found in many fast food meals, take-away meals, supermarket and pre-packaged foods and drinks. If eating sugary foods, salty foods, sweets, chocolate, crisps and snacks, pop, cola and power drinks is normal for you in between bouts of dieting then there is a good reason why you are not losing weight.

You must also pay attentiveness to the number of coffee you usually drink each day. Do you add sugar? If you're a tea drinker how many spoonfuls of sugar do you add? How many cups do you drink in a typical day?

The truth is your taste buds have come to be so accustomed to these tastes and flavors that wholesome food without these substances tastes bland and flavorless to you.

The biggest weight loss qoute you face if you are not losing weight is: both caffeine and sugar have been scientifically proven to be addictive substances.

This is disastrous for anyone trying to give up these foods because it means not only will you palpate severe cravings but you will also suffer relinquishment symptoms such as headaches, irritability and mood swings.

For many people, this is when their willpower crumbles and they return to eating foods high in sugar, fat, salt and caffeine because they find these foods tasty and satisfying. All too often this will lead to binge eating to suppress these strong cravings.

Most habitancy hate being overweight and try one diet after another searching for that magic clarification that will get rid of all their unwanted fat. Added to this, they don't understand why they're not losing weight; this leads to frustration, then depression, and finally ease eating before the whole cycle begins again.

The truth is you have fed your body addictive substances for so long that you absolutely cannot cope without them.

Addictions are extremely hard to break and if this is the reason you are not losing weight then you are not going to be able to lose weight on your own. You need help to beat the cravings and a withhold principles so you can absolutely get to grips with your weight loss goals.

Not Losing Weight? Get Weight Loss Help To Beat Food Cravings

Sample Menu For Mayo Clinic Diet - Foods You Can Eat While on This Weight Loss schedule

Do you want to have a look on what consists of a Mayo Clinic Diet? Here is a sample menu:

o For breakfast: black coffee or tea, 2 eggs, 2 slices of bacon, 1/2 grapefruit or 4-8 oz. Unsweetened grapefruit juice
o For lunch: meat of any style and any amount, 1/2 grapefruit or 4-8 oz. Unsweetened grapefruit juice, salad or raw vegetables with any kind of dressing in an unlimited amount
o For dinner: meat or fish of any style and any amount, 1/2 grapefruit or 4 oz. Glass of unsweetened grapefruit juice, vegetables cooked in butter and seasoned.
o For bedtime snack: 1 glass skim milk or 1 glass tomato juice.

The Food Pyramid

The weight pyramid of the clinic is the basis of the diet plan. The benefits of the Mayo Clinic Diet include the following:

o It puts emphasis on the point on the consumption of vegetables and fruits because these are good sources of fiber, vitamins and minerals. The dieter will be inspiring a large quantity from this type of food. Grains are categorized in the less side of the pyramid. In order to promote the proper digestion of food, you must eat fruits and vegetables.
o It is known to promote the less caffeine, sugar preservative way of eating.
o In accordance to the sample meal plan, it is recommended that you monitor your food intake. You must base it on a 1200-calorie diet on the weight pyramid.
o There will be a series of exercise regimens for faster weight loss. It can be tiring at first, but once you get the hang of it, it will get easier in time.
o You will have access to a disagreement of vitamins and minerals found in the meals.

Sample Menu For Mayo Clinic Diet - Foods You Can Eat While on This Weight Loss schedule

The Three Foods You Must Avoid at All Costs If You Want to Lose Weight! Don't Miss This at Any Cost

You have no idea that the foods you eat are certainly stopping you from losing weight. It's true. You don't know it yet, but in the next two minutes, you're going to learn the exact foods you must avoid and ensure that your body is burning fat.

After you read this entire page, you will feel definite and will naturally begin to lose weight by eating the right foods.

The Food Pyramid

Everyone knows that the foods we eat directly influences our body's fat burning speed and weight.

Here are the list of foods you must avoid at all costs if you want to lose weight...

Fast Foods - Fast foods are foods you must avoid at all costs. These foods comprise Msg which is known to slow down the fat burning process and deplete your body's calcium reserve. If you want to come to be slim, keep away from Fast Foods from places like Kfc, McDonald's, etc.

Alcohol - inspiring excessive alcohol causes acidity. excessive acidic article leads to imbalances in your digestive theory which reduces your body's fat burning speed. By the time, your body is restored to the normal level all the food is converted and stored as fat.

Hot Dogs And Sausages - Most of the fat of Hot Dogs and Sausages are from fat. About 80% of their fat is filled with fat. So if you want to lose weight effortlessly, stay away from hot dogs and sausages. If you want to eat them, you can try the veggie ones instead.

The Three Foods You Must Avoid at All Costs If You Want to Lose Weight! Don't Miss This at Any Cost

Need Quick Muscle Growth? Pyramid program Weight Lifting for Maximum Muscle Gain

If you are finding to gain as much muscle as potential in the shortest amount of time, then the pyramid agenda weight lifting formula may be just what you need. The suitable three sets of 15 repetitions workout just doesn't cut it anymore. Sure, if you are just getting started in weight training or advent back after an injury, it might ease you back into a workout routine. But if you in effect want to push your muscles to the max to spur on some serious mass growth, you can't beat pyramid lifting.

There are in effect two versions of the pyramid agenda weight lifting method: transmit and reverse. And to keep your muscles from getting used to one way (and to avoid boredom), you should switch back and forth between them every 3-4 weeks.

The Food Pyramid

The transmit pyramid regularly consists of five sets with reps counts of 15, 10, 6, 10, and 15. The first join of sets use lights weights and act to get the blood flowing in the muscle group you are working out. The middle set, typically called the "work set", is where you will in effect push your muscles. You do this by lifting as much weight as potential for six reps. The last join of sets are called the "drop sets" and will fully fatigue your muscles. You will use much lighter weights by this time.

The reverse pyramid works in the opposite direction. After a few warm up reps with no weight, you will do five sets of 6, 10, 15, 10, and 6. However, this time you will be using your heaviest weight on the first and last sets and have your lightest weight in the middle of the routine. This workout will fully overload your muscles, especially at the end (if you are even able to finish).

The pyramid agenda weight lifting method, when done correctly, can result in quick muscle mass gains. Be sure to alternate between transmit and reverse routines, get enough rest between workouts so that your muscles can fully recover, and enunciate an optimum nutritional diet to fully maximize muscle growth.

Need Quick Muscle Growth? Pyramid program Weight Lifting for Maximum Muscle Gain

Quick Weight Loss Diet Plan - Tips to Lose Weight Quickly?

Quick weight loss diet plan is closely related to the way population consume foods. For years, population have used the U.S. Group of Agriculture's (Usda) Food Guide Pyramid to direct their eating choices. The pyramid, found on the side on cereal boxes and other products, suggests a range of servings for grains, vegetables, fruits, meats, dairy, and fats.

No matter your age, no matter your fitness level, the pyramid suggests you make grains the cornerstone of your diet, followed by vegetables and fruit, then dairy and meat and topped with a small estimate of fat and sweets for a quick weight loss diet plan.

The Food Pyramid

It just doesn't work, particularly for population who exercise on a regular basis. Though the straightforward originate of the pyramid creates an easy-to-follow food plan, the principles is seriously flawed in numerous other ways, a problem that even the Usda, which originate the pyramid, now acknowledges.

Developed way back in 1992 during the relative dark ages of nutritional science, the Usda's Food Guide Pyramid desperately needs an overhaul.

For example, the pyramid places all fats at the tippy top, cautioning us to eat them sparingly. Yet since 1992, we've learned that not all fats are bad. Some fats, such as the monounsaturated fats found in olive oil, promote condition and can and should be eaten more often. Others, such as the artery-clogging saturated fats found in animal products, should be minimized.

More important, we've also learned that not all population advantage from the same eating plan. For example, a man in his 60s needs more B12 and vitamin D than a man in his 20s. A woman in her 30s needs more folic acid than a woman in her 50s. A teenager needs more calcium than a child or even a pregnant adult women.

Besides your age, your lifestyle also influences your optimal food choices. For example, those who walk, swim, run, or do some other types of bodily exercise on regular basis need more calories, protein, and nutrients than those who don't exercise.

In short, no particular food guide pyramid fits all people. You can further tailor your pyramid to your unique lifestyle habits, goals, and condition background to achieve a quick weight loss diet plan. Each rung of each customized pyramid contains a range of servings for that particular food group. If you are fighting off weight gain, opt for lower end of those servings, particularly for grains, protein-rich foods, calcium-rich foods, and fats. On the other hand, if you log two or more hours a day at the gym, you can probably opt for more servings.

Quick Weight Loss Diet Plan - Tips to Lose Weight Quickly?