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Breeders Cup 2005 For Dummies
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How to Gain Weight and Build More Muscle!
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Weight Loss Secrets
The "Secrets" of Weight Loss
The first and most closely guarded secret is there is no secret
formula for effective weight loss.
If a safe and effective diet pill is what you're waiting for,
I've got some bad news for you. It doesn't exist, and probably
never will. If you're overweight, you have just two options -
either learn to accept the way you are or learn how to lose
weight.
"The only place success comes before work is in the
dictionary." Vince Lombardi
Yes, weight loss can be a lot of work. But the more you know
about nutrition, foods and exercise and how your body reacts to
them in the form of fat loss,and the easier your task becomes.
The 2 Most Important Facts about Successful Weight Loss
Before beginning any diet plan, it's important that you
understand these two important facts:
1. *Weightloss depends on energy balance*. To lose weight, your
energy intake must be less than your energy expenditure. This
will always be true. There are no foods, pills, or potions that
will magically melt the pounds off. The only approach that works
is eating less and/or exercising more.
2. *Permanent weight loss requires permanent change*. Don't
assume that you can spend six weeks on a diet and then return to
your old eating habits. Short term diet plans only produce short
term results. The only successful way to keep the weight off is
to make small but permanent changes in your lifestyle.
Coincidentally, this is also the best way to improve your
health.
The 6 Most Important Principles for Enabling Weight Loss
Although many different weight loss techniques exist, nearly all
are variations of just six basic principles. Study these
principles, and make them part of your action plan:
1. *Maintain or improve your health*. If you don't take care of
your body, it won't take care of you. So, as a first step, make
sure that your diet supplies adequate amounts of vitamins and
minerals, that you're drinking plenty of water and getting
enough sleep and fresh air, and aren't under too much unhealthy
stress. Everything that you do to improve your overall health
will help make weight loss more likely to occur.
2. *Reduce your Caloric intake*. To achieve fat loss, you have
to change your energy balance. (See Fact #1 above.) There are
just two ways to do this - either consume less energy (Calories)
or expend more energy (via exercise). The easiest way to reduce
your consumption is simply to cut back on the size of your meals
and/or the amount of high-Calorie foods that you consume. This
doesn't mean that you have to give up any particular food. In
fact, completely avoiding a food can lead to strong cravings
that derail your diet. A smarter approach is to just eat less of
those high-Calorie foods. Also beware of foods containing
"hidden" Calories. For example: *Watch what you drink*. What you
drink during the day can have a major impact on the number of
Calories that you consume. There is very little difference
between the satiating effects of different drinks, so this is
one of the easiest places to improve your diet. Water is always
your best choice, but coffee, tea, and diet drinks can also help
cut Calories.
*Be smart about condiments and toppings*. Butter, mayonnaise,
and a lot of the "special sauces" used by restaurants are very
concentrated sources of Calories. If you want to add flavor to
your food, try using lemon juice, soy sauce, salsa or different
spices instead.
3. *Maintain or increase your metabolism.* One of the most
common mistakes that dieters make is to get excited or impatient
with their diet, and reduce their Caloric intake /too far/. If
you do that, your body will respond by lowering your metabolism
and slowing your weight loss. To prevent this downward
adjustment of your metabolism, make smaller changes to your
eating habits. Your patience will pay off in terms of more
consistent weight loss, more energy, and fewer cravings.
For the best results, add exercise to your plan. Regular
exercise not only expends energy as you're doing it, but can
also lead to increases in your basic metabolic rate, so you'll
burn more calories even at rest. High-intensity exercises burn
the most calories, but don't select exercises solely on their
fat-burning potential. Instead, pick exercises (i.e. sports
activities) that you enjoy, and want to incorporate into your
daily routine.
4.*Avoid hunger*.Hunger is one of your body's strongest stimuli,
and can be an evil challenger to your will power. Hunger is
also
relatively slow to subside, and can cause you to eat more than
you intended. To break this unproductive hunger-overeating
habit, always try to eat before you get hungry. This may seem
counter intuitive to someone who's trying to limit their
Calories, but it's a very effective concept. Two different
techniques can help make this easier to accomplish:
*Eat smaller, more frequent meals*. Instead of three meals per
day, try eating five or six smaller meals. By eating more
frequently, there will be less time between your meals, and less
chance of you experiencing such intense hunger. As an extra
benefit, there is some evidence that suggests that eating more
frequently can also help raise your metabolism.
*Include more slow-to-digest foods in your meals*. When it's not
possible to eat more frequently, make sure that your meals
contain a mix of nutrients. In particular, fats and protein are
much slower to digest than carbohydrates. While most
carbohydrates leave your stomach within about two hours, protein
takes approximately four hours to digest, and fat takes as long
as six hours. But remember fat has four times the calories of
other energy sources.
*Note*: The slower digestion of fat is one of the primary
reasons that people on low-carb diets (like Atkins™ and South
Beach™)experience less hunger than those on low-fat diets. It's
not necessary to completely eliminate carbohydrates from your
meals, though. Most people on balanced-nutrient plans (like the
Zone Diet) also experience better hunger control.
5. *Correct bad eating habits.* We eat not only for nourishment,
but also as part of our social interactions. However, many
people develop unhealthy habits that encourage overeating. Here
are a few examples of bad eating habits that you should try to
avoid:
*Mixing food and entertainment. *It's easy to mindlessly eat a
tub of popcorn, a whole bag of chips, or a carton of ice cream
while you're watching TV. Make eating a separate activity, and
you'll consume less.
*Eating to relieve stress.* There's nothing wrong with taking
pleasure from eating, but try not to use food as your primary
stress reliever. Find other ways to dissipate stress (such as
exercising, listening to music, or meditating) before eating.
*Eating on the run*. With the abundant availability of
convenience foods, it's easy to grab something from a vending
machine and eat your meals in your car. But try not to make this
a regular daily habit. Plan your schedule to include enough time
to prepare and eat your meals in a quiet place, without the rush.
No one eats perfectly. However, if you continuously have
trouble controlling what you eat, realize that correction of
your eating problems may be beyond your own abilities. Please
consult a psychologist or weight loss professional for
additional help.
6. *Make a record of everything you eat* When making changes to
your diet, it's very easy to lapse back into your old eating
habits. Keeping a food diary is a great way to help prevent that
from happening. Buy an inexpensive spiral notebook, and simply
write down everything that you eat during the day. If possible,
keep your food diary with you, and make your entries soon after
you've eaten. For maximum benefit, keep making entries for at
least three weeks.
Keeping a food diary forces you to give conscious thought to
everything that you eat. It may be a tedious task at first, but
it will help you more quickly develop better eating habits. Your
food diary will also be a tremendous asset if you later consult
a dietician or health care provider for assistance with your
diet.
When keeping a food diary, it's also a good idea to take the
time to add up the total Calories and nutrients that you consume
eachn day. For your diet to be successful, your total Calories
will need to decrease from their original level, but your
nutrient intake must at least meet your minimum needs.
__________________________________________________ Where to Get
Additional Weight Loss and fitness information. And education
based on fact not marketing. http://www.livingtobeyounger.com/
About the author:
Martin Harshberger is a sucessful business consultant, and
fitness advocate. He has done extensive research and testing of
nutrition, diet and exercise programs. His interest was
initiated by a personal health issue, and he was sucessful in
losing over 50 pounds, lowering his stress and blood pressure,
as well as increasing muscle mass all at age 57. This was after
he failed at the so called expert programs.
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