Wednesday, August 5, 2009
Weight loss can be a struggle to start thinking we have to do something drastic to see results. Exercise is an important tool in weight loss, but how much you need varies from person to person. Weight loss should be taken as a long-term as the body needs time to lose weight naturally. Rapid weight loss obtained with the consumption of diet pills to lose weight and food supplements deprive of energy metabolism required for day to day.
These supplements are also low in essential vitamins and minerals and therefore affect your health drastically. Sudden changes in your eating habits put much stress on your liver. This can make you sick, even at times. Healthy weight loss should ensure that as you lose weight, your health is also improved. The reason for weight loss should not simply be improved in looks, but improving your overall health.Dried fruits are effective for weight loss and can prevent the appearance of cancer.
Commitment, perseverance and patience are extremely necessary for a healthy weight loss. You must control your diet and exercise regularly to achieve the goals set in your weight loss program. The motivation for a healthy weight loss should come from his own being and should follow the weight loss program with dedication.
Exercise is an integral part of any weight loss program. You must exercise for 30 to 45 minutes a day. Be regular in your exercises as losing the pace is easy. Once you do the exercise routine you enjoy doing. It also increases the levels of daily activity on occasion. This may include parking your car a little away when you go shopping, from gardening, etc <p>
Weight loss should include a healthy balance diet. You should consume less fat and more protein and carbohydrates. You should eat more fruits, vegetables, grains and starchy foods. That the diet should not contain only one food. You should eat a variety of foods. Good health is not enough to get the calories to the body and metabolism is achieved by consuming various essential foods.
You can also consult a registered dietitian for weight loss. Dietitians are educated and trained in nutrition and provide information on different foods, their composition, calorific values and their benefits. You should also read the food labels to get a clearer understanding of what they're eating. Foods that are labeled 97 to 100 percent fat-free is good for the health of the weight loss.
Make a slow start and let your body adjust to the new lifestyle. Do not hurry and take diet pills can have side effects. You can also choose to make one-two changes in their habits each week. For example, in the first week, you can decide not to eat fried foods and walking every day for lunch. In the second week, you can stop eating dairy products rich in fat and starts to run in the morning. Your body will have enough time to react to these changes and you will succeed in achieving healthy weight loss. You should not target weight loss of more than two pounds each week.
Some people also keep track of your diet and exercise. Analyze your eating habits and levels of exercise each week and make the necessary improvements in your weight loss program. Increase the amount of healthy foods and reduce your unhealthy take that every week. <p>
It should also be regular in your meals and snacks. If you skip a meal, you are hungry after a few hours and your body demands high energy diet. You will be tempted to eat foods high in sugar like cakes and chocolate.
When you're trying to lose weight, there may be people or situations in your life that can sabotage your weight loss goals.
If other family members also want to reduce weight, then the whole family can choose to eat healthy diets. This will reduce their access to the rich fat and fast food. With reduced access, which will be less tempted to eat these unhealthy foods.
Increase intake of lean proteins to 1!1.5 grams per pound of lean body weight to increase your metabolic rate, increase anabolic hormones, and prevent lean tissue Auscle) losses during dieting. Below is a simple table designed to determine your protein requirements
"Learn which diet supplements work and which are no more than marketing hype.
Days per week of exercise
45 Minutes weights
40+ Minutes aerobics
11.5 grams 11.8 grams
The goal is to preserve the active tissue we want (muscle) while coaxing the body to reduce the tissue (i.e. bodyfat) we don't want, or at least want to reduce.
This would mean that for our 2001b example at 20% body fat, this person would be eating between 160 and 240 grams of protein a day. 2001bs total body weight less 20% of that weight in bodyfat means our fictional man or woman will have 1601bs of lean bodyweight.
Therefore, at lgram (bottom end of the protein recommendation) they should be eating 160 grams of protein. The 160 grams is for healthy active people following tips one and two above but it can be as high as 240 grams (160 lbs x 1.5 grams) of protein daily for highly active people. This figure would be for those engaged in competitive level weight training, extreme endurance runners, and other high level athletes. Of course those figures would be much lower for a person weighing less and/or having less lean body mass.
Research has shown conclusively that intense exercise increases the need for protein to maintain muscle mass and performance. From a biochemical, thermic, and hormonal point of view, protein is the least likely nutrient to be converted to bodyfat as well as having many other effects conducive to preserving muscle mass and increasing the metabolism.
High quality low fat protein sources such as skinless chicken, lean red meat, sea food, eggs, and high quality protein supplements should be emphasized during a fat loss diet.
You might be concerned about a "high" protein diet.
First, one must define a high protein diet. In fact, there is no official definition of a high protein diet. For the sake of argument, we will define a high protein diet as anything above the Required Daily Allowances (RDAs).
A pervasive myth about the foods we eat is the notion that protein intakes above the (RE)A) are a health risk. This dire warning about higher than recommended protein intakes has been around for decades, and is total nonsense.
Earlier studies suggested high protein diets may be a risk factor for increased rates of bone loss and "stressed" the kidneys. These studies have been shown to be incorrect.
Nutritional myths based on outdated and/or incorrect studies, like old habits, die hard.
More recent and accurate research has shown potential health uses for higher protein intakes, as well as debunking earlier fears based on incomplete and outdated studies.
One recent review study that examined the above issues called "Optimal Intakes of Protein in the Human Diet (Millward DJ. Proc Nutr Soc 1999 May;58(2):403
13)" came to some interesting conclusions regarding protein and its potential health uses and safety.
The study outlined an extensive body of recent data showing that high protein diets may in fact be beneficial for reducing blood pressure and stroke mortality. Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion.
On the matter of bone loss, the review paper concludes, "for bone health the established views of risk of high protein intakes are not supported by newly emerging data, with benefit indicated in the elderly."
Regarding the potential for protein to stress the kidneys, though research suggests that people with pre existing kidney disease avoid high protein diets, no data has ever shown kidney function to be compromised in healthy adults. A recent study called "Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes?" examined the renal (kidney) function of athletes who follow a high protein diet. The study failed to find any negative effects of a higher protein intake on the kidney function of these athletes (Jacques R. Poortmans and Olivier Dellalieux. InternationalJournal of Sport Nutrition, 2000,10).
So what's the take home? Higher protein intakes do not appear to pose health hazards to healthy active people, and higher protein intakes may in fact have health uses of their own as has been found in a plethora of emerging research.
What is it? Glycomacropeptide (GMP) is a protein sub fraction found in some whey protein supplements. Whey proteins are derived from cow's milk and contain many sub fraction proteins and peptides, including GMP. When we talk about whey we are actually referring to a complex protein made up of many smaller protein sub fractions (peptides) such as: Beta#lactoglobulin, alpha#lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA),
and minor peptides such as lactoperoxidases, lysozyme, and lactoferrin. Each of the sub fractions found in whey has its own unique biological properties. Whey protein appears to be a powerful natural food with a host of positive effects on human health, such as improved immunity. What is it supposed to do? GMP may be able to help people trying to lose weight by stimulating the release of a hormone called Cholecystokinin (CCK). CCK has many functions in the human body. CCK plays an essential role relating to gastrointestinal function, including the regulation of food intake in animals and (hopefully) humans. In addition to being a regulator of food intake, CCK stimulates gallbladder contraction, stimulates bowel motility, regulates gastric emptying, and stimulates the release of enzymes from the pancreas. CCK also has effects on the central nervous system In particular, CCK is often referred to as a "satiety hormone," meaning it is a hormone that tells the brain when a person has has eaten enough food. This means that CCK is considered to function as an important regulator of satiety and food intake. What does the research have to say? In animals, CCK is directly related to food intake. Increases in CCK will cause reductions in food intake and consequently weight loss in many animals studied, such as mice, rats, and dogs. Interestingly, new born infants who are breast-fed have much higher levels of CCK and take in less food than formula fed infants. Another interesting tid bit is that one of the ways nicotine may exert its anorectic (appetite suppressing) effects is by raising CCK. In rats exposed to nicotine, CCK levels are much higher and food intake much lower, resulting in weight loss. In humans, the exact relationship of CCK to food intake and weight loss is not as clear (so what else is new?) though CCK is clearly related on some level to food consumption. In the past few decades, the mechanisms of what signal tells people to stop eating (i.e., the satiating effect of food that terminates a meal) have been clinically investigated in animals and humans. The research has revealed that peptides such as cholecystokinin (CCK), pancreatic glucagon, and bombesin are released by ingested food in the gastrointestinal tract and are related to food intake. The release of these gut based peptides appears to decrease meal size in a dose#related manner without toxicity. Perhaps more importantly to people, the stimulation of these peptides appears to decrease meal size without decreasing the reported pleasure or satisfaction of the meal. Research into the the use of these peptides may find them to be a new class of appetite suppressing agents, though more human research is needed but progressing rapidly. There is limited, though interesting, research showing GMP from whey increases CCK. A clinical study done by a Dr. Maubois from France found that the ingestion of whey by healthy volunteers resulted in a substantial elevation in CCK being released. What he did not check, however, was if this large increase in CCK resulted in less food being consumed or if any weight loss occurred.