Today you are reading Part One. This is a Three-Part article.With so many varying recommendations on how to approach losing your body fat, many crucial details tend to slip into through one ear, yet right out of the other, quick, fast, and in a hurry. Yes, its true that you hear so many conflicting ideas about health, diet, fitness, and weight management. Why does so much instructional or informational variation exist? Which parts are factual? What are the concepts, ideas, or truths that can really help you?Likely, the GREATEST fact you can benefit from right away is the following: to lose body fat assuredly, you need a three-part fat attack strategy, and your methodological system needs to be a truly solid one. The three parts, of course, you already know WHAT they are. However, what you are more likely to lack is acute and chronic skill or savvy regarding exactly HOW and WHEN to mix these intricately related weight loss pieces together.Lets explore each one here, just a little, that is, 1) diet-foods-nutrition, 2) physical action-movement-exercise; and 3) reeducation-strategy-knowledge acquisition/enhancement/upgrading. Perhaps theres a clue for you in the fact that the latter of these vital elements above is quite lengthy.Here's one solid scientific fact you might observe. You are more likely to adopt and adhere to solid diet or exercise lifestyle when you educate yourself. You grow more, when you know more... about your approach, your limits, your potential, and your benefits.Occasionally, you may tend to ignore important and crucial facts about fitness or nutrition. At times you just can't help that. It's a small part of human nature. Plus, you probably hear a lot of "crap" these days, particularly concerning carbs to be or not to be, and/or the best and only time of day to exercise. After a while, though you don't really want them to, your ears simply become numb to the barrage of junk information. Then, you assume that no one really knows what they're talking about anymore. You might even mistakenly include accredited professionals into that stereotype, too. Perhaps, you even express your own opinion as true fitness fact without receiving support from science and community.Time after time, you try things that don't work. Yet, once in a while, you try something that does. Is what you tried still working for you? Probably not. Consider cutting to the chase about excess, loose tissue... hanging around in places you don't want it to. Your formidable enemy is likely to be "saturated" fat. Here's a professional tip that can help you now and far into your future. Gain a thorough understanding of this "Three-Step Fat Attack" concept. Its a relatively new concept, yet the power lies in the fact that although each area can afford you some weight loss productivity, combining the three yields geometrically improved results.It might not be such a natural tendency for you to try new things. You may not even have the luxury of acquiring formal knowledge on nutrition, fitness, or weight management. That leaves you with trial and error as major modus operandi. Then, your weight loss solutions stem from incorrect data such as: rumors, old tales, things that you have "heard about," or just plain old advertising hype.(Believe it or not, were still talking about part three reeducation-strategy-knowledge acquisition/enhancement/upgrading because all of the above has to do with know-how and knowledgeable approach to weight loss, avoiding unnecessary time, trouble and effort.) Now's your time to concentrate on a focused, weight management approach that works with long-term reliability. What you need is plain and simple. However, you need to realize right now that you can easily fall into one not-so-obvious trap. This trap catches most people who are seeking solutions to a diet or exercise problem. You can avoid it from now on. That common trap is NOT REALLY UNDERSTANDING THE INFORMATION YOU RECEIVE, underestimating it, or taking it for granted without deeper exploration, inspection, and investigation.Yes, this is where you can place your focus... on increasing comprehension. And, how can you grasp complex details without expanding your ability to process that knowledge? Easy. Learn about it. This moves us to the very first step in your "Three-Step Fat Attack," which follows:1. Read.2. Apply.3. Maintain.Yes, it's that simple. Yet, do you really understand it? First, here's an easy way to remember it... you have to RAM this approach into your arsenal of diet exercise tools. That's right. RAM IT IN! Here's your detailed breakdown for R. A. M.:STEP ONE - "R." = "Read accredited sources of information."You can expect to find that these sources might be slightly "unpopular." Now, understand what "unpopular" really means. Unpopular simply means this type of news is not sitting out on the stands just waiting for you to pick it up. This is not the dazzling, interest-grabbing, highly publicized, or TV advertised gossip. Accredited, accurate, helpful, long-lasting, scientific data is not so easily located. You have to find it. You have to do your homework. Do some research. Yet, even with research, you need to have a central idea of what you are looking to explain.Well explore the weight loss difficulty involved and the viable solution in Part Two.
Spend five minutes doing the research and youll quickly see that conventional weight loss thinking says the only safe way to lose weight is at the rate of 2 pounds a week.If faster "weight loss" is accomplished using drugs, or chemicals, or harsh stimulants such as ephedra, ma huang and caffeine, then conventional thinking is correct. What good is losing 15 pounds or more in a month if you damage or completely lose the use of your liver or kidneys? These miracle weight loss methods only result in a miracle if you dont damage your bodily functions, or die in the process.Having said that, there is at least ONE way you can lose weight quickly, while at the same time improving your overall health.It involves a combination of a protein-rich diet drink, a common sense approach to regular meals, and the use of a Internal Cleanser to remove the buildup of toxins in our bodies.These toxins are ingested by all of us in a variety of ways: bad air, chemically enhanced public water, pesticide coated foods, etc. These foreign invaders are isolated by our bodies in fat cells, where they do the least damage to our system. These fat cells are then surrounded by water (kind of like the way an old castle used moats to protect against invaders, only in reversethe invaders are trapped in the Fat Castle, and surrounded by water to keep them there.)Once the toxins are flushed from our bodies, the fat cells are then burned up as a source of energy, and the excess water is also absorbed and flushed in the same process. This can result is rapid weight loss (I lost 8 pounds in my first 5 days, on the way towards 25 pounds lost in the first 30 days, and 60 pounds lost in 100 days).The other two factors that play into rapid weight loss is to make sure your body gets enough protein during a 24 hour period. The easiest way to accomplish this is by using a protein supplement (normally in powdered form) which you mix into a drink (or a shake or a soup). Figure about one gram of protein per pound of body weight.At the same time, youll want to limit your intake of bad carbohydrates (think Potato Chips, Popcorn, etc.) and fat. This will cause your body to begin to burn the excess fat you have stored up. Youll also want to eliminate all your sources of refined sugars. Sodas are the biggest offenders here, but coffee with any form of sweetener will slow down your weight loss as well.For your normal meals, try and limit your caloric intake to about 600 calories. If you have two protein drinks during the day (breakfast and dinner) with a 600 calorie lunch and little to no snacking (apples and unsalted almonds are okay in small amounts) youll be on a 1,200-1,400 calorie diet, and your body will overnight become a fat burning machine.Toss in a little walking (a mile or so to begin if you are in any reasonable shape, less if you are not) and you are only a month away from dropping as much as 30 pounds, safely.If you want to know more about this weight loss plan, and get the details on how you can purchase everything you need from one source, download a free copy of my e-book, How to Lose Up to 30 Pounds in 30 Days at www.TampaWeightLossCoach.com
When buying diet pills, there are a couple of different ways to go about it. Some pills are only available by prescription, while others can be purchased over the counter (OTC). There are several different types of weight loss supplements, which will be discussed in the following few paragraphs.Some of the more popular prescription drugs are: Bontril, an appetite suppressant; Xenical, a pill which helps the body absorb fat; Meridia, a supplement that encourages your body to shed pounds, and Phentermine which is easily the most popular appetite suppressant in the United States today. Whereas prescription drugs are available only from a licensed physician, over the counter supplements can be purchased by anyone and contain such ingredients as amino acids, vitamins, minerals, botanicals, herbs, etc. They typically come in capsules, powder, and pill form but are not a substitute for proper diet and exercise. When combined with a healthy well balanced diet and exercise, these pills can be effective in helping you lose weight.When purchasing any weight loss supplement, it is important to speak with your doctor beforehand. When buying an OTC supplement, it is especially important that you check the ingredients, and read the labels carefully. Some serious side effects can occur when using drugs with Ephedra in them, such as arrhythmia, heart valve lesions, and high blood pressure. Fortunately, Ephedra is no longer widely available. Even the most popular "weight loss supplements" can cause problems, with or without Ephedra present! High doses of caffeine (which many weight loss products have) have been known to cause problems with the heart, and still other drugs are under the suspicions of the FDA. The bottom line when taking any supplement designed to expedite weight loss is to check the ingredients list carefully, make sure it will not react with any other medications you are taking, and speak with your doctor before going on any weight loss plan.It should be noted that even weight loss drugs prescribed by a physician carry risks. If a doctor has prescribed a supplement for you, generally they feel that the benefits outweigh the risks but that does not mean it is safe. You must always follow instructions exactly as prescribed, and stop taking them immediately if you notice any unusual symptoms. Even prescription drugs must accompany a healthy diet and exercise to work. Contrary to what diet pill manufactures want you to believe, no one pill is going to make you lose weight. It takes time and effort, and only a willingness to invest in both will ensure success.If you are serious about losing weight and would like to purchase a weight loss supplement to aid you in your goal, make sure to incorporate a well balanced diet and exercise into your plans. Buying "diet pills" can be beneficial to your weight loss plans, but only if you are smart about your lifestyle choices.
There are a number of diets available, but here I review four which are popular at the moment. 1000 calorie diet Trying the 1000 calorie diet is only advisable for one week, due to your body entering starvation mode and conserving fat. Overdoing the 1000 calorie diet is counterproductive to your body so try to stay on it for only 1 week. After 1 week you will loose between 3-5 pounds. The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of "weight loss" and a good exercise program to begin with. After 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back to a not so severe diet, this will prevent your bodys metabolism from slowing down. Here is a simple 1000 calorie daily menu. Breakfast Banana sandwich made with 2 slices of wholemeal bread and a small banana. Small glass of orange juice Snack 1 pot of low fat yoghurt (preferably fruit) Lunch 1 wholemeal roll filled with tuna and low fat mayonnaise (use tin tuna in spring water) Mixed lettuce salad, red or yellow sweet peppers, spring onions Snack 1 bag of lower fat crisps Dinner Roast chicken breast (without skin) Potatoes, mashed with 30ml semi-skimmed milk Broccoli (all vegetables steamed or boiled) Carrots Gravy (made from granules) Evening 1 low calorie hot chocolate drink made with powder and water Drinks throughout the day Diet coke, water, black coffee or tea without sugar The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of weight loss and a good exercise program to begin with. Remember after 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back to a not so severe diet, this will prevent your bodys metabolism from slowing down. Vegetarian Diet A well balanced vegetarian diet provides many benefits for the body. Some of those benefits include a reduced risk of chronic diseases, such as: Obesity Coronary artery disease Hypertension High blood pressure Diabetes Some types of cancer and more Your vegetarian diet, must be planned well. If not your body could end up in need of some vital nutrients. Some of these nutrients essential for the body are: Protein Minerals (zinc, calcium, iron) Vitamin b12 Vitamin d Protein sources include, tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables Experts say that in order for a balanced vegetarian diet, you should eat nuts and whole grain cereals for good sources amino acids. Greens such as spinach, kale and broccoli are a good source of calcium. For sources of vitamin b12 which comes from animals, can be substituted with fortified breakfast cereals and fortified soy drinks. Sources of iron are red meats, liver and egg yolks which are all high in cholesterol. Spinach, dried beans and dried fruits are all good vegetarian sources of iron. A vegetarian diet is healthier than a meat diet. However this does not mean that you have the right to stuff your face with crisps, chocolate and chips everyday. Your balanced diet should include all of the above, i.e. Fruit, vegetables, nuts, dairy produce and soy. Below is a table of some calorie controls in a vegetarian diet: Food Group 1200 Calorie 1500 Calorie 1800 Calorie Vegetables 5 servings 6 servings 8 servings Fruits 3 servings 3 servings 5 servings Grains 2 servings 3 servings 4 servings Dairy 2 servings 2-3 servings 2-3 servings Beans, Nuts and Seeds 5oz 6oz 7oz Total Fat 30-35g 40-50g 50-60g You can find a massive rage of diets on the internet free of charge! A vegetarian diet is an all round healthier option, and can go a long way to helping you on the road to losing weight. Abs Diet The Abs Diet works on the theory that every 1lb of muscle gained, your body intern burns an extra 50 calories per day. So if you can build an extra 10lb of muscle your body will then burn an extra 500 calories per day. Using the Abs Diet your body will burn more energy by eating the correct foods and exercising the correct way. Losing 500 calories per day will loose you 1lb of weight per week. Expect to loose up to 12lb in the first two weeks followed by 5-8lb in the forth coming two The Abs Diet allows you to eat 6 meals per day which consist of 12 power foods, such as: chicken, turkey and other lean meat, olive oil, beans and pulses, almonds, low fat dairy products, green vegetables, oats, eggs, wholegrain bread, whole grain cereals, berries, and protein powder. All other food is a not allowed. For 6 weeks you will eat a series of 12 power foods, which provide the body with all the fibre and minerals you need to stay healthy and build muscle. Along with the diet you will do a 20 min workout three times per week, which will aid in the fat burning. The Abs diet is mainly aimed at men, however women are encouraged to participate. The range of foods you can eat is still good and you do get an exercise program out of it. Also some very good looking Abs, health and sex life. The full diet book is: The Abs Diet by David Zinczenko from all good on-line book stores. The Kelloggs Cereal Diet One of the simplest diets around at the moment is the Kelloggs Cereal Diet. It is not a crash weight loss diet which will loose you pounds upon pounds; however it will allow you to get into those jeans that are 1 size to small. To start the Kelloggs Diet all you have to do is, eat one bowl of Kelloggs Special K or Cornflakes for breakfast, and also one for a replacement lunch or dinner. Thats all! Carry this on for two weeks then you will see the results. Expect to loose around 3-6lb. Whist on your diet, Kelloggs allow you to have the same drinks and snacks as you usually would, but recommend that you eat a well balanced meal every day, with more fruit and vegetables. Another tip from Kelloggs, is to keep a food diary to monitor and keep you aware of your current eating habits.
Did you know that not drinking enough water might be why you're on that dreaded weight loss plateau even though you're maintaining your diet' Research suggests that a lot of Americans unknowingly suffer from mild, chronic dehydration, and that might be you they're talking about! I hope you read this article because it explains and makes sense the importance of water and the surprise impact to dieters.Water is an essential ingredient for your "weight loss" . Water is required for a whole range of the body's biochemical processes, so lets look at what water does specially for dieters:Your body needs to metabolize stored fat into energy - so much so, that your body's metabolism can be slowed by even mild levels of dehydration. And the slower your metabolism, the slower your weight loss (and you become tired), until eventually your weight loss just grinds to a halt! You now have just hit the dreaded diet plateau.Water is a natural appetite suppressant. What good news! In the hypothalamus, a region in your brain that controls appetites and cravings, the control centers for hunger and thirst are situated next to each other, and there tends to be some overlap. This has both advantages and disadvantages for the dieter. On the flip side, it means that chronic mild dehydration can confuse these mechanisms, leading to feelings of hunger, rather than thirst. But on a positive note, it means you can use water to reduce your appetite. For example, in one University of Washington study, drinking a glass of water reduced nighttime hunger cravings for most of the dieters studied. I have also found this to be true.Water is an essential to the processes that enables your muscles to contract. So water helps maintain muscle tone. Better muscle tone means a better looking body, and isn't that what dieting and weight loss is about?There's help for that sagging skin. Water also helps to prevent the sagging skin that often follows weight loss - water plumps the skin cells, giving the skin a younger and healthier look.Water helps rid the body of waste. During weight loss, the body has a lots of waste to get rid of because of all that fat. So enough water is essential to your health while dieting.Water also helps with constipation. When the body gets too little water, it siphons what it needs from within, particularly from the colon. This leads to constipation. But normal bowel function almost always returns with adequate water intake.Generally speaking, mild dehydration can cause a number of health problems, in addition to your diet plateau. The symptoms of mild dehydration can include:- Headaches; that light headed feeling as dehydration interferes with normal body processes, including waste disposal.- Fatigue, as the body's metabolism is slowed - mild dehydration is usually the most common cause of daytime fatigue.- Hunger; cravings due to weakening of the thirst mechanism- Fluid retention as your body tries to hold on to the water it already has- Constipation, as the body works to conserve its internal water sourcesNot a pretty picture but once you get your water in balance, you reach the "breakthrough point", a concept pioneered by Dr. Peter Lindner, a California obesity expert. He says, "Once you've reached the breakthrough point, fluid retention eases, the liver and endocrine system start to function more effectively, you will start to regain your natural thirst and your hunger cravings will be significantly reduced. And so the end result of reaching and sustaining the breakthrough point in your water balance is that your body is able to metabolize fat more effectively."How much water should you drink daily to be healthy' First, a couple of basic principles:1) The simplest way to tell if you are drinking enough water is check the color of your urine: It should be clear or a very pale yellow in color. (but note that some supplements and medications may also affect your urine color).2) Get in to the habit of drinking regular and adequate amounts of water. Never wait to drink until you're thirsty, because if you're feeling thirsty, dehydration has already set in!Having said that, an adequate water intake for a sedentary but normal-weight adult during cool weather, is generally recognized as 8 x 8 oz glasses. You will need more water in hot weather, when you lose more water through sweat. You also need to drink more water when you exercise. Athletes attempt to enhance their performance by maintaining an optimal fluid balance while exercising, estimated to require 6 to 12 oz of fluid at 15 to 20 minute intervals. Even if you're not concerned about your athletic performance, you should consume a similar amount of water when exercising, in order to maintain adequate hydration.Here's another important thing to remember; if you're overweight, you'll need an extra glass of water for each 25 pounds overweight, because the extra weight creates extra metabolic demand.How can you drink so much water' Weight loss experts secrets say drink 3 glasses of water with every meal. That's 3 glasses with breakfast, 3 with lunch, and 3 with dinner. Plus, of course, additional regular water between meals when you're exercising or when its hot. That sure makes it doable, doesn't it?So if you're dieting, stalled on a weight loss plateau, or suffering some of the classic symptoms of dehydration, do, above everything else, be sure that you have an adequate water intake. It could be the missing ingredient in your diet regime and as easy to fix as drinking 3 glasses of water with each meal.Remember that water is a natural appetitie suppressant. Use it to your advantage. If you're out shopping, take a bottle of water with you. If you feel like a late night snack, either go to bed or drink a glass of water. If you want a change, add a little bit of lemon juice into a glass of water. I find, instantly, my desire to eat is gone. Give it a try.