Foods To Help You Lose Weight

Losing weight?is a matter of simple math. To drop pounds, you need to eat fewer calories than you burn. There?s no way around that. But what you eat can have an impact.

“Certain foods can help you shed body weight,” says Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics, “because they help you feel full longer and help curb cravings.”

Some even kick up your metabolism. So consider this list when you go to the supermarket:

1. Beans

Cheap, filling, and versatile, beans are a great source of?protein. Beans are also high in fiber and slow to digest. That helps you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup and you may end up eating less. It doesn?t matter if the soup is chunky or pureed, as long as its broth based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In a Copenhagen study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

To continue reading, visit http://www.webmd.com/diet/features/9-foods-to-help-you-lose-weight

The Top 10 Best Foods For Burning Belly Fat

Furthermore, low calorie diets are not without inconvenient side effects such as mood swings, poor memory and hair loss to name a few. The symptoms worsen over time and can develop into illnesses or diseases, totally defeating the purpose of why it was necessary to lose weight for health in the first place. Knowing what to eat To eat generously does not have to mean to eat irresponsibly.

The important thing to remember is to eat natural and nutrient-dense foods as well as whole foods that the body understands how to use to properly. Below are some examples:

1. Apples – There is wisdom to the saying, an apple a day keeps the doctor away. In a Brazilian weight study, subjects who ate three apples a day while dieting lost more weight than those who didn’t. This fruit contains pectin, a compound that is known to inhibit colon cancer. Apples are packed with nutrients and are a rich source of vitamin C, beta-carotene, dietary fiber, phytosterol, flavonoids, antioxidants, vitamins and minerals.

2. Watermelons – In a study conducted by the University of Kentucky, watermelon was found to have a significant effect on artery plaque deposition because it altered blood lipids and lowered the risk of developing belly fat . The researchers in the study observed that animal subjects in the experiment who had diet-induced high cholesterol were given a supplement of watermelon juice while another group was given a typical diet with water. Eight weeks later, the animals given watermelon juice had lower body weight than those who were just given water. It appeared that there was no decrease in muscle mass and the weight loss was due to abdominal fat loss.

3. Tomatoes – A large tomato contains only around 33 calories.
Read more, http://www.naturalnews.com/035170_foods_burning_belly_fat.html.

Best Way To Lose Weight: Burn More Than You Eat

The Best Way to Lose Weight? Burn off More Than You Take in

Some diets are more crackpot than others (remember the cabbage soup diet? The grapefruit diet?). But if you are serious about wanting to lose weight, the best method is the time-honored one:?Eat less. Move more.

A popular columnist lost 85 pounds a couple of years ago. His secret was the same secret that doctors, nutritionists and dietitians have been promoting for years. It?s all about the calories. If you expend more calories than you take in, you will lose weight.

A calorie, you may remember from high school chemistry, is the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius (a little less than 2 degrees Fahrenheit) at sea level. The kind of calorie we talk about when discussing food is actually 1,000 of those calories; it is the amount of energy required to raise a liter of water (about a quart) by 1 degree.

You use a lot of calories just by living. A moderately active man weighing 175 pounds uses an average of 2,625 to 2,800 calories a day; a moderately active 135-pound woman, on average, uses 2,025 to 2,160 calories, according to calculations by the University of Washington.?All you have to do to lose weight, in theory, is to consume fewer calories than you use by living. If you burn off more calories by exercising, you will lose even more weight.

Of course, it is harder to do in practice than that. Our columnist friend assiduously counted every calorie ? a smartphone app made that much easier ? and found that he would use all of his allotted calories by the middle of the afternoon. So he had to adjust his way of eating, by eating more low-calorie foods that made him feel full throughout the day.

He made sure not to deny himself any foods (except processed snacks that come in packages ? Lay?s potato chips are his downfall). He just ate smaller portions of them than he did before, and he adjusted his intake of other calories for the rest of the day accordingly.

He also exercised more, and, he said, ?the more weight I lost, the easier it was to exercise.? His knees stopped hurting, and he could hike farther, do more.

The Hollemanesque columnist was inspired by a story he read about Mark Haub, an associate professor of nutrition at Kansas State University. Haub wanted to test the theory that eating fewer calories than he expended would make him lose weight, no matter where the calories came from. So for 10 weeks, he ate little but Twinkies, Oreos, Little Debbie?s snacks, Doritos and the like. He also took a multivitamin pill and had a protein shake every day, along with some vegetables.

The result? In 10 weeks, he lost 27 pounds.

Not only that, but his levels of cholesterol and triglycerides dropped considerably. Because of what he was eating, he had assumed they would rise, but losing the weight apparently made a bigger difference than what he ate. His sleep apnea also went away, a direct result of losing the weight.

To continue reading, visit http://www.stltoday.com/lifestyles/food-and-cooking/the-best-way-to-lose-weight/article_09a41242-8699-52f1-9176-45ee0b03901f.html

The Exercise Habits Of Successful Dieters

A new study,?published in the Journal of?Physical Activity and Health,investigates several subgroups of the participants, divided by exercise amounts, the first such analysis of the registry population. The study results include some surprises.

 

The researchers followed 3,591 adult men and women (average age of 46; 95% Caucasian), dividing them into four groups by their physical activity levels. The highest exercisers said they expended more than 3,500 calories (roughly 35 miles of running) in a week; the low-exercise group expended less than 1,000 calories per week. The study lasted three years. All subjects were already enrolled in the registry, meaning that they had maintained a weight loss of at least 30 pounds for a year or longer.

 

The study team hypothesized that the low-exercise group would have to follow more dietary strategies to maintain their weight than the high exercisers. Instead, the results showed the opposite.
?Those reporting higher levels of physical activity indicated greater difficulty maintaining weight [based on several behavior questionnaires completed by all subjects], and a greater importance of both following their diet regimen and following their exercise routine,? the researchers wrote.
The researchers also noted the following:
?We were surprised to observe that those reporting low levels of physical activity did not appear to rely more on dietary strategies to achieve and maintain their weight loss relative to those reporting more physical activity. There is a subset of [registry] participants who appear to be able to maintain a weight loss while engaging in relatively low levels of physical activity and with less of a focus on dietary habits.?
Lead author Victoria Catenacci, M.D., from the Anschutz Health and Wellness Center at the University of Colorado Denver, told?Runner’s World Newswire,
?This suggests that there is not a one-size-fits-all strategy for successful weight loss maintenance. Some individuals may need to use more strategies than others.?
She also notes that the low-activity group had twice as many smokers as the other three groups.
All four groups reported roughly the same amount of weight regain, about 11 pounds, during the three years. The same subjects had lost an average of ?71 pounds before entering into the registry database. Message: It really is hard to keep all the weight off, even if you are an exerciser.

 

Among the diet strategies more often followed by the high-activity group than the other groups: lower fat intake, more carbohydrate intake, less fast food, and more frequent breakfasts. At the beginning of the study, this group had lost about 7.5 pounds more than those in the other three activity groups.
?The important take-home message here is that most successful weight-loss maintainers employ both dietary and activity strategies, not one or the other,? says Catenacci. ?Some people may need more strategies than others. The key is to find a set of behaviors that works for you, and then to maintain them over time.?

Click the following link to learn more on The Exercise Habits Of Successful Dieters.

 

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The Myth of Magic Fat Burning Zone

The Skinny On The Fat-Burning Zone

Exercise has a sweet spot?known as the fat burning-zone. It?s the activity level at which your body burns the greatest proportion of fat. However, the idea is frequently taken out of context, say Capital Region fitness specialists. If weight loss is your goal, the zone alone isn?t enough to get you there, they agree.

The best sign that you?re in the fat-burning zone is if you can speak easily, says Paul Arciero, a professor with Skidmore College?s Department of Health and Exercise Sciences. He studies how exercise and nutrition influence metabolism. If you?re too winded to converse, you?re not inhaling enough oxygen to keep burning fat, he says.

Our bodies convert fat into energy through a process called oxidation. As the heart rate increases, our cells consume less oxygen and produce more carbon dioxide, says Arciero, who measures test subjects? oxygen-carbon dioxide ratio at the cellular and ventilatory (breathing) levels. To find your maximum heart rate, subtract your age from 220, he says.

Our cells burn the greatest percentage of fat during relatively gentle aerobic exercise (exercise that uses oxygen), Arciero says. Such steady aerobic exercise is also great for mental health because it releases endorphins ? natural pain killers that can produce euphoric feelings, he says. AerobicBurn the fat exercise such as walking, jogging or swimming is also good for the circulatory system and blood vessels, he says.

However, it?s generally not the best route to optimizing weight and metabolism, he says. Because many people are overweight, scientists currently recommend interval training ? alternating between higher-intensity exercise and lower-intensity aerobic exercise, Arciero says. For instance, you could walk at a brisk pace for a period of time and then slow it down to a leisurely ?window shopping pace,? he says.

Gain your health professional?s permission, base your efforts on your own perception of intensity, and if you haven?t exercised, ease into it for two weeks, he advises. In between a five-minute warm-up and cool-down, you can fit four 30-second sprints, each followed by three to four minutes of recovery. Ideally, do this twice a week, he says.

?You?re pushing yourself to your maximum for that brief period of 30 seconds,? Arciero says.

How we eat is also important?for keeping our metabolisms humming. Ideally, you should consume 80 calories of quality protein every three hours, he says. Half your food intake should be fresh vegetables, fruit, legumes and whole grains.

Body Transformation System?If you want to lose weight Click Here, don?t worry about staying in the ?fat burning zone? because it?s often misunderstood,? advises personal trainer Brian Nunziato, owner of Synergy Fitness and Nutrition and manager of the Omni Fitness Center in Albany.

It?s preferable to think in terms of overall calories, he says. A calorie is the amount of heat needed to raise a gram of water one degree Centigrade.

?For fat and weight loss, it matters little whether the calories burned during exercise come from fat or carbohydrates; what matters most is the difference between the number of calories you expend and the number of calories you consume,? he says. ?If your goal is to lose weight and decrease your body fat percentage, high intensity exercise for a shorter duration will actually help you burn more calories in less time.?

Rather than spending hours working out, he says, you can engage in high intensity exercise, and ?you will not only burn more calories during your workout, but it will also boost your metabolism so you continue to burn fat while sitting at your desk or couch.?

It is ?simply not true? that there is some ?magic fat burning zone that will melt away a person?s body fat,? despite many claims that have been made, says exercise physiologist Scott Larsen of LifeWay Wellness, a Capital Region nutrition, fitness and lifestyle counseling program.

?The concept of the ?fat burning zone? is an enigma,? he says. ?The understanding of how we use fat during aerobic exercise has been identified, but misapplied, and more often used for hype, marketing campaigns and sales.?

The body primarily uses blood fat for energy at low exercise levels, intramuscular fat at medium exercise levels and carbohydrates at high exercise levels, he explains. High intensity exercise?may be inappropriate for those who are sedentary, obese or have heart or orthopedic issues, he says.

?For these populations, a lower-intensity aerobic exercise program that stresses progressively longer duration would be appropriate,? he says. ?In other words, burn more calories by extending exercise time, not intensity.?

body transformation weightlossOur bodies continue to burn energy at a slightly higher rate after each exercise session is through, he says. One way of capitalizing on this, he recommends, is exercising more often for shorter periods ? for instance, working out twice a day for half an hour instead of once a day for an hour.

To continue reading, please visit?http://blog.timesunion.com/healthylifemagazine/the-skinny-on-the-fat-burning-zone/6808/.

Top Fat-Burning Foods

Fat-Burning Foods

Pistachios

Studies show that pistachios fight weight gain by slowing down rises in blood sugar levels and curbing hunger. Nut consumption in general is associated with a lower body mass index and has not been associated with weight gain. Pistachios have a significant Best Fat Burning Foods amount of protein and are among the highest fiber nuts which slow down digestion, and keep you feeling fuller longer than low-protein, low-fiber snacks. You also get a lot of nuts for a one ounce serving which helps psychologically. For a 1-ounce portion of pistachios, you get 49 pistachios versus only 23 almonds and 18 cashews (in an equal one ounce portion).

Apples and Pears

Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

Soup

Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack.

Read more, http://www.foxnews.com/health/2009/03/30/fat-burning-foods/.