The Truth About Exercise and Diet

Exercise Vs. Diet: The Truth About Weight Loss

When it comes to slimming down, which one matters more?exercise or diet?

Hit the Gym

Michele Olson, PhD, professor of physical education and exercise science at Auburn University at Montgomery, Alabama

“Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density. Since working out stimulates growth of those metabolic tissues, losing weight through exercise means you’re burning mostly fat. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better.

Data show that to lose weight with exercise and keep it off, you don’t need to run marathons. You just need to build up to five to seven workouts a week, 50 minutes each, at a moderate intensity, like brisk walking or Zumba. Resistance training helps, too. But don’t just do isolated weight-lifting exercises like biceps curls — you’ll get leaner faster by using your body weight against gravity, as with movements like squats, lunges, push-ups and planks.

And, of course, beyond burning fat, people shouldn’t forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level.”

Eat Smart

Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic

“As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks.?It’s much easier to cut calories than to burn them off. For example, if you eat a fast-food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to ‘undo’ it!

“So, what should you eat? It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. I recommend striving for a more balanced plan that focuses on fruits and veggies, lean proteins and whole grain carbs. And never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass).

For a healthy daily calorie count, allow 10 calories per pound of body weight — so a 150-pound woman should shoot for a 1,500-calorie target. That way, you should be able to lose weight no matter how much you exercise.”

While diet and exercise are both important for long-term weight loss, remember this: “You can’t out-exercise a bad diet,” says Talbott.

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Little Known Brown Fat May Be The Key To Fat Loss

brown-fat-cellsUniversity of California at San Francisco researcher Dr. Shingo Kajimura believes the answer to this epidemic could be fighting fat with fat.

There are two types of fat, white which stores energy and brown fat which burns it. Animals like bears and squirrels have higher concentrations of the fat. They use the fat as a way to warm themselves especially in cold environments. It was once thought humans did not have brown fat but that has been proven incorrect.

Dr. Kajimura who spoke Thursday at the University of Hawaii John A. Burns School of Medicine believes that harnessing the power of brown fat could be a solution to the nation’s obesity problem. He’s testing different drugs that can induce the fat burning powers of brown fat. One diabetes drug has been discovered that converts white fat to brown but the drug includes multiple serious side effects according to Kajimua. Other substances have proven to have potential and with further research the hope is to develop a drug that will activate the body’s brown fat potential.

Researchers believe that there are some foods that likely do tap into fat burning brown fat. They include chile peppers and some teas like green tea. Also, prolonged exposure to the cold has been showed to increase brown fat. Activities like swimming in cold water may activate the fat but do come with health risks. The obesity epidemic is seemingly never ending.

One doctor believes he might have the solution, fight fat with fat. There’s two types of fat, white fat that stores energy and calorie burning brown fat. It was once thought humans didn’t have this brown fat which nature designed to keep animals warm. But the question is how do humans utilize this miracle fat, Dr. Kajimura is experimenting with different substances that he says could do just that. So far their have been substances that have proved successful including a popular diabetes drug but the side effects are to dangerous for universal use. But in the coming decade the hope is to develop the right balance to safely melt the fat away and maybe even change the way we look at fat.

Now researchers believe that there are some foods that likely do tap into fat burning brown fat. They include chilli peppers and some teas like green tea. Also prolonged exposure to cold.

Thermogenic Foods Burn More Calories

Burn More Calories With These Foods

Any dish can benefit from an ingredient that adds extra flavor and nutrition with only a few extra calories. Luckily, these ingredients aren?t hard to come by. Fruits, vegetables and spices, for example, are low-calorie nutrition power houses easily adaptable to most recipes. An ingredient that helps you burn more calories and fat, on the other hand, may seem difficult to find, but isn?t. These five ingredients can help you maximize fat burning and rev up your metabolism, not to mention add a finishing touch to any dish!

Hot Peppers

You already know that herbs and spices have?multiple health benefits?and are the perfect way to pack in flavor without packing on the salt. Options that add a little ?spice,? primarily red hot peppers or black pepper, have the added benefit of revving up your metabolism. They contribute to thermogenesis, a process that creates heat in the body as food is digested. This in turn increases your metabolism and calories burned. Studies confirm this effect particularly after consuming meals including capsaicin, found in whole and dry habaneros, jalapenos, and cayenne peppers. Sprinkle a dash of dry chili or cayenne pepper into spice rubs, soups, or dishes like this?Easy Thai Red Curry Chicken, or feature them as a primary ingredient in a spicy dish. Try:

Black Pepper

If you?re limiting the salt half of the ?salt and pepper? duo found on most household and restaurant tables, don?t hold back on the other half! Like hot peppers, black pepper (as well as white pepper and?long peppers) have a compound called piperine shown to be thermogenic. This ingredient is listed on many recipes, but you can play up its flavor with a recipe like??Salt and Pepper? Grilled Skirt Steak?.

Green Tea

For all the thermogenesis benefits in a milder flavor, try green tea… to continue reading, visit?

Thirty Best Fat-burning Foods

30 Best Fat-burning Foods

Some foods can be seen to encourage fat-burning, says Adele McGrath, nutritionist and director of fitness at Thirtysevendegrees Health and Fitness.

Protein promote a thermic effect of up to 30 percent, which is much higher than the rates for the other two macro-nutrients: fats and carbohydrates. This means that you will burn more calories digesting proteins than you will digesting either fats or carbohydrates. In other words, eating more protein will naturally increase your metabolic rate higher than eating either fats or carbohydrates.

Except for a possible once-a-week cheat day, it’s also important to restrict carbohydrate consumption. Keep your daily intake of carbohydrates to 25 grams or less. Your body prefers to metabolise the macronutrients in the following order: carbohydrates, fats, and then proteins. If you are consuming a lot of carbohydrates, the energy from fats and proteins will tend to get stored as body fat.

Don’t worry about consuming fats from natural sources. Fat is what you want your body to burn! If you are not consuming a lot of carbohydrates, eating fat will not make you fat. Furthermore, fat does not cause insulin spikes and insulin is a fat-storing hormone.


Weight Loss Supplements: Are Fat Burning Supplements The Solution for Weight Loss?

weight loss supplementsSomething you ought to understand when dealing with losing weight is that there are many different approaches and it isn’t just about dieting anymore. Nowadays you’re going to find different kind of weight loss supplements on the market that were not available a couple of years ago. You would be surprised to learn that there’s not just one supplement available but a whole range of them. For individuals who’ve been looking online for Fat Burning Supplements, I am certain they’ve come across a huge number of different sites. The popularity has grown so quickly that you are now able to find them in any supermarket you walk into.

Due to the amount of choices we have for diet supplements; it is often difficult selecting the weight loss supplement that suits you best. You’ll be happy to know that we’re going to discuss on a number of the different Fat Burning Supplements on the market today. Just to highlight, there are also supplement designed to help individuals gain weight, so make certain you read the label properly. You’re going to find that some of the weight loss supplements on the market have been successful at helping people lose weight.

Weight Loss Supplements Varying Functions

Weight loss supplements are different in the sense that the process used to get rid of fat from your body isn’t the same. One specific product that is popular is carbohydrate and fat blockers that help you from gaining weight. Chitosan is found in most fat blockers, while Phaseolamin is the principal ingredient of carb blockers.

The basics of these blockers would be that they actually will wind up absorbing the fats or carbohydrates and help them to pass directly through your system without digesting. They can be helpful when you happen to eat unhealthy foods, but the idea isn’t to use them so you can eat bad foods whenever you want.

There’s another supplement on the market that many people are so fond is the Fat Burning Supplements or thermogenic weight loss supplements. The way that Fat Burning Supplements are going to help you lose weight is it helps to speed-up your metabolism allowing your body to burn more calories. When your body is burning off more calories every single day, it is unquestionably going to help you with your weight loss goals. A few things to note on Fat Burning Supplements is its thermogenics properties which increases energy and may cause you some difficulty going to sleep.

Thyroid regulates metabolism; thus there are supplements that help increase the production of thyroxin from your thyroid. This supplement is also going to help you burn up more calories by increasing our metabolism. This type of weight loss supplements can be an excellent addition to diet and exercise simply because you will get far better results.

There’s needless to say a very popular sort of weight loss supplements that people are using in order not to be hungry and those are appetite suppressants. The reason these are so popular is because people won’t be hungry and they’re going to not end up over eating at their meals.

Weight Loss Supplements Help Realized Your Weight Loss Goals

For people do not have the willpower to follow a strict diet and exercise plan, you might see that supplements will end up being their best bet. There are plenty of different types of weight loss supplements, so do enough research to discover the right ones to add to your weight loss program. By now you should realize that you do have options if you’re trying to lose weight.

Best Way to Lose Weight: Eat Fat Burning Foods

Fat Burning FoodsBest Way to Lose Weight:Eat Fat Burning Foods

A fat burning diet that uses fat burning foods is the best way to?lose weight fast. Just ensure you eat enough fat burning foods, feeling full after each meal and you will not get tempted to nibble in between meals. The best fat burning foods speed up your metabolic rate and burn energy; they are also known as thermogenic foods. Thermogenesis is the natural activity of heat production and is among the biochemical processes which make up metabolism. Thermogenic foods exist as fat burning foods, fat burning drinks, and fat burning spices. If you stick to a fat burning diet you’ll soon notice that your stored fat starts to melt away without an actual effort from you and you’ll start to drop waist or dress sizes. Ultimately, the best way to lose weight is by combining fat burning exercise with your fat burning diet. You will speed up the fat burning and this will do wonders to your physique. There’s a fine line between losing weight and losing muscle mass and lean body tissue. If you diet without exercising, you are likely to eat too little and deprive your body of critical nutrient elements it has to build, maintain and fix important organs, muscles, epidermis cells and lean body mass.

Lose Weight Fast: Best Fat Burning Foods and Exercise?

Fat burning exercise will burn up fat and build up your muscles so you have your own built in girdle to support your body. Using fat burning exercise will give you a better body shape and you’ll be stronger and fitter too. You’ll also look much younger and give your skin a lovely fresh glow. best way to lose weightHere area some of the best fat burning foods to help you with your fat burning diet planning:

  1. Raw food is more nutritious than cooked food so be sure your fat burning diet includes loads of fruit and salad veggies.
  2. Taking lean beef and fish while steering clear away from fast and greasy foods will aid in burning more fat.
  3. Go for foods that are naturally high in Vitamin C, i.e. apples, berries, broccoli, cabbage and citrus fruits. Vitamin C burns calories by liquefying it so that the body can simply flush it out of the system.
  4. Broccoli, cabbage, milk and milk bi-products such as cheese and yogurt contain Calcium that supports natural lose weight fast by speeding up the process of breaking down the fat content of fat cells.
  5. Protein also performs a pivotal role in fat burning?and natural weight control; select food that’s naturally high in top quality protein like eggs, lean beef, fish and unsalted nuts.
  6. Garlic is good for natural weight loss, they aid in the decreasing of lipid deposits.
  7. Green tea will improve your metabolism and speed up the rate that your body consumes fat.
  8. Whole grains and oatmeal contain fat-absorbing fiber that keeps you feeling full, plenty of energy and increase your metabolism by burning fat and calories.
  9. Natural Soybeans contain lecithin which protects your cells from amassing too much fat helping in the break down of lipid deposits in your body.
Just remember this simple fact. “when you go on a diet and eat less food, your metabolism slows down and you will put on weight”.

Best Way to Lose Weight Fast ?

Fat burning foods help you burn off more calories than you eat and this is the wonder behind natural weight loss. If you’re interested in discovering the best way to lose weight?by melting away your fat, turbo-charge your metabolic rate and get the lean, toned body you have always desired, go for the highly potent combination of the best fat burning foods (listed above) and fat burning exercise.