Fast weight Loss Tips

By Darren


 DIET TIP #1
 
Eating Right: What You Need to Know About “Good” and “Bad” Fat
 

Although many health experts are telling us that we have too much fat in our diet, the

truth is that that most people are actually deficient in essential fatty acids (EFAs),

especially omega-3 fatty acids.

By increasing your consumption of these vitamin-type fats, you can lower your chance of

getting heart disease, reduce inflammation in your joints, enhance your immune response

against cancer, and promote healthy brain function.

The point is that the types of fat you eat make a big difference in your risk of developing

or dying of heart disease. Despite what you’ve probably been led to believe, it’s not

necessary to reduce fat consumption in order to reduce your risks. It is important,

however, to change the KINDS of fats you eat.

In a recent study published in the New England Journal of Medicine, researchers

concluded that replacing unhealthy fats like margarine and shortening with healthy

sources of fats — such as olive oil, avocados, nuts, and cold-water fish — was more

effective in preventing coronary disease than reducing total fat intake.

Here’s an easy way to remember which fats are good and which are bad, plus the best

way to get the important fats you need.

* Saturated fats are those that are solid at room temperature. They are found in meat,

dairy products, palm and palm-kernel oils, cocoa butter, and coconut oil. Numerous

epidemiological analyses have observed that increased consumption of saturated fat is

linked to increased incidences of heart disease and cancer. While some scientists

(including Dr. Robert Atkins) have argued that saturated fats have been unfairly maligned

for their role in the development of heart disease, most nutritionists advise that saturated

fat be kept to 10 percent or less of your total daily calories.

* Monounsaturated oils are those that are liquid at room temperature but become cloudy

or solid when refrigerated. They include olive oil and canola oil and are present in

avocados. Studies have shown that cultures that get the majority of their fat calories from

monounsaturated fats have a lower incidence of all types of cardiovascular disease and

many kinds of cancer. Health and nutrition experts now recommend that the majority of

your dietary fat intake should be from monounsaturated oils.

* Polyunsaturated oils remain liquid even when chilled. They are important because they

supply the essential fatty acids. The most commonly used vegetable oils, such as those

made from corn, peanuts, and soybeans, are high in omega-6 EFAs. Sources of omega-3

fats include deep-sea (cold-water) fish like salmon, herring, cod, mackerel, and sardines,

as well as flaxseed (also known as linseed).

Most of us get adequate omega-6 from our diet. But unless you are eating cold-water fish

four or five times a week or chewing a tablespoon of raw flaxseed daily, you will most

likely benefit from an additional omega-3 EFA supplement.

WEIGHT LOSS RESEARCH

In the past, most people took fish-oil and flaxseed-oil supplements. Unfortunately, both

of these can have digestive side effects, ranging from an unpleasant taste to noxious

burping, nausea, and diarrhea. The Health Sciences Institute has recently reported,

however, on a better alternative: perilla oil. We’ve found that perilla oil appears to be the

most inexpensive and best-tolerated source of these valuable compounds. It delivers all of

the benefits of omega-3 EFAs and in some cases appears to be even more powerful than

fish or flaxseed oil. Most importantly, it’s free of the digestive side effects that many

people suffer with the traditional sources of omega-3 fatty acids.

DIET TIP #2

The Most Dangerous Fat of All

Modern food processing has created unnatural kinds of fats called “trans” fats, which are

made when unsaturated oils are artificially hydrogenated in order to increase stability and

shelf life. Virtually all packaged foods, including cake mixes, crackers, breakfast cereals,

and mayonnaise, are made with artificially hydrogenated fats. Trans fats are also created

when unsaturated fats are heated to high temperatures, as in deep-fat frying.

Although they are technically unsaturated fats, trans fats behave like saturated fats by

clogging arteries and increasing the susceptibility of cholesterol to oxidize. When the

American Heart Association advised Americans to give up butter in favor of “hearthealthy”

margarine, it was sadly guiding people out of the frying pan right into the fire.

The hydrogenated fats in most margarines have now been shown to be far more

damaging to the heart and arteries than the naturally saturated fats in butter.

Your best bet? Read labels closely. If you see the words “hydrogenated” or “partially

hydrogenated,” you can be sure the product contains trans fats.

DIET TIP #3

 How to Eat like a Frenchman and Stay Lean

  for Pierre’s breakfast, nothing but coffee

for his lunch, a little salad and meat and a small glass of red wine

for his dinner, meat, poultry, or fish covered in some rich sauce, fresh vegetables,

potatoes or pasta, unbuttered bread, a glass of wine, and dessert

absolutely nothing but water or coffee (and plenty of cigarettes) between meals

Pierre says the single glass of red wine twice a day is critical. And he may be right. A

recent study by a team of Spanish researchers found that people who drink two glasses of

wine a day are 50% less likely to exhibit cold symptoms than are nondrinkers. The study,

reported earlier this year in the American Journal of Epidemiology, looked at 4,272

people, ages 21 to 69 years old, for a year.

The diet I follow to lose weight — the Carb Addicts diet — is remarkably similar to the

way the Pierre eats. Fish and above-ground veggies are best … then some meat and a

little starch … wine twice a day (but only a glass each time) … and plenty of

supplements. Refined carbs (starches) are clearly the worst. And though some people can

apparently eat some of them, I can’t stay lean if I eat starch more than once a day.

Instead of a cup of coffee for breakfast, I have a single boiled egg. For lunch, I eat salad

or veggies plus a small piece of fish or meat. For dinner, I consume as much as I want of

anything, including wine and dessert, but it must all be eaten within a 60-minute period.

The Italians — also generally thin — eat in a very similar way.

If you’ve had trouble keeping thin, you might want to give this eating approach a try.

DIET TIP #4

 For Maximum Health, Pay Attention to Two Things

 I read something yesterday that I thought you might appreciate. It’s a way of thinking

about health — a two-pronged approach to staying healthy that comes from naturopathy, a

healing system postulating that disease occurs when one of the body’s basic functions

breaks down.

Two of the body’s most basic functions are digestion and elimination — eating and, well,

you know.

The basic idea is this: If you give your body what it really needs and help it eliminate

toxins, you will be and stay healthy. You will increase your vitality, reduce your chances

of getting sick, and rid yourself of any physical problems you currently have.

It’s hard to disagree with this in theory. After all, what could affect a natural organism

more than what that organism takes into itself for fuel? And who wouldn’t want to rid his

body of poisons?

How good are you at following this simple, two-part program?

What about your input? Do you consume good stuff or are you filling yourself full of

toxic crap? From what I’ve read, I believe that sugar is the single greatest “input” problem

modern eaters have. Refined sugar is omnipresent. It’s in cakes, cookies, and candies, of

course, but it’s also in fruits, fruit juices, canned goods (including, sometimes, vegetables

and meats), packaged goods, medicines, etc.

Starches — and particularly refined carbohydrates — are also poison. Yet government and

medical health professionals recommend we eat this junk four or five times a day.

Chemicals and chemically infused animal products are also ubiquitous and harmful. Yet

they are hardly talked about in the health media.

1. Chew your food well before swallowing. Chewing is the first step in digestion. When

you gulp your food, you unnecessarily reduce the efficiency of digestion.

2. Minimize your intake of refined, processed foods. These man-made concoctions are

alien to your digestive system. The human body is remarkably adaptable and will often

find a way to derive energy. But, over time, the adaptation itself can have untoward

consequences. Many processed foods also have preservatives. The problem is that the

same substances that retard spoiling retard digestion as well.

3. For elimination, the most important thing you can do is exercise regularly. Exercise is

nature’s most powerful cathartic.

4. Try an occasional fast. A one- to three-day juice or water-only fast can give your

digestive system a break and help eliminate toxins.

5. Herbs can help. For aiding digestion, my favorite is cascara sagrada. It is made from

the bark of a tree that grows in the Northwest. One ounce of fluid extract in a glass of

pineapple juice after dinner is an excellent treatment for chronic constipation, dyspepsia,

and indigestion. For aiding elimination, my choice is a weedlike herb called milk thistle.

One 300-mg capsule taken three times a day for a week can detoxify and rejuvenate the

liver.

6. Practice “contemplative eating.” Try to break the habit of eating while watching

television or reading. Think about eating while you eat. Not only will you better enjoy

one of life’s greatest pleasures, but focusing your attention also aids in initiating the

process of digestion.

DIET TIP #5

 Cut the Carbs and Decrease Your Cancer Risk

 Until recently, most studies of low-carb diets have examined the effects on heart disease

and cholesterol levels. But a new joint report from Mexico’s Instituto Nacional de Salud

Publica and the Harvard Medical School shows a significant relationship between diet

and your chances of getting cancer.

Women who ate large amounts of carbohydrates were more than twice as likely to get

breast cancer as those who ate less starch and sugar, the CDC-funded report announced.

The results were published in the August 2004 issue of “Cancer Epidemiology (see

“Word to the Wise,” below), Biomarkers & Prevention.”

DIET TIP #6

 Want to Lose Weight? Eat Your Breakfast

 The majority of people who are successful at losing weight and keeping it off eat

breakfast every day. Researchers at the National Weight Control Registry analyzed data

on nearly 3,000 people who had lost an average of 70 pounds and kept the weight off for

a year or more. 85% of the subjects said they eat breakfast at least six or seven days a

week. Only 4% said they never eat breakfast.

DIET TIP #7

 A Realistic Approach to Weight Loss

 Sally has an ambitious weight-loss goal for 2005. She is planning on losing 40 pounds. In

breaking it down to monthly goals, she said she figured she’d lose four pounds a month

for 10 months and then celebrate in October. If she fell behind a little bit, she’d have two

months to catch up.

That is good thinking, but I suggested the following adjustment. Rather than an even four

pounds per month, she should plan to lose weight more realistically. For example, she

could shoot for six pounds in the first three months, five pounds for the next three, three

pounds for the next two, and the final pound in the ninth month.

That kind of approach corresponds better to how your body actually works. You’ll take

off more weight in the beginning — when your new eating and exercise programs are

having the greatest impact — and then give yourself more time to settle into a stable

routine for the rest of your life.

DIET TIP #8

 Want to Lose Weight? Add Some Almonds to Your Diet

 You may have heard that nuts are fattening. But in fact, nuts can be a great weight-loss

food. For one thing, they digest slowly and therefore satisfy your hunger longer. Not only

that, nuts are a source of monounsaturated fats – and most nutrition experts believe that

these fats (which are found in olive oil and almonds) actually help people lose fat,

improve insulin resistance, reduce cholesterol, and lower blood pressure.

Researchers in California conducted a study of overweight and obese subjects. Half of the

participants consumed 84 grams of almonds each day, and the other half did not. Both almonds achieved substantial decreases in weight, fat mass, body water, and blood

pressure, as compared to those who did not eat almonds.

DIET TIP #9

 Eat More to Lose More (Weight, that is)

 If your goal is to lose weight this year – whether 5 pounds or 50 – you should NOT go on

a diet. Dieting fails for more than 9 out of 10 people – for two very simple reasons.

First, most “diets” focus on restricting the amount of food you eat. And unless you enjoy

being in a perpetual state of hunger, you won’t stick with it. Plus, by restricting calories,

you send a signal to your body that you are starving. This sets off a survival mechanism

that slows down your metabolism and causes your body to hoard what you eat and store it

as fat. With a decreased metabolism, you’re bound to regain the weight – and then some –

when you begin to eat normally.


If you want to lose weight – and keep it off for life – you should eat smaller meals more

frequently. And you should focus on eating more of the right foods. This will raise your

metabolism naturally. It will send a signal to your body that there is no emergency – that

it is okay to release fat.

So ditch the foods that add to your belly and detract from your health, and keep your

kitchen (and your workplace) well stocked with nutritious foods and snacks. I make it a

point to always keep fruit, yogurt (unsweetened … I just add a little stevia and berries),

almonds, sardines, peanut butter, and celery around. I also spend some time every few

weeks to make healthy meals that I can freeze in individual portions. That way, when I

don’t have time to prepare a meal, I always have a healthy lunch or dinner ready to go.

If one of your New Year’s resolutions is to lose weight, don’t plan to do it by dieting. Stop

starving yourself … and lose the weight forever by eating more of the foods that Mother

Nature intended for you to eat.

DIET TIP #10

 Drink Diet Drinks… and Gain Weight!

  During the past two decades, the number of people who use artificial, no-calorie

sweeteners has more than doubled. At the same time, the prevalence of people who are

overweight and obese has also increased dramatically.

Here’s even more evidence that diet drinks can make you fat:

The International Journal of Obesity published a study showing that when a group of rats

drank an artificially sweetened liquid, they consumed three times more calories than

another group of rats that did not get the sweetened liquid. Both groups had the same

access to food.

 

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  1. Jake says:

    Great tips! I totally agree with diet tip #9. Dieting is one of the worst ways to lose weight. It just makes you hungry and it doesn’t work. To keep your metabolism going throughout the day, you should be eating healthy meals, but also eat healthy snacks in between. It’s a known fact; the faster your metabolism, the easier it is to lose weight and keep it off. Of course you want to supplement that with good exercise and drink plenty of water too.

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