The Skinny on Fats

The Skinny on Fats

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[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

Let’s get this one out in the open:

1. Fats do not make you gain bodyfat.

2. Fats do not put you on Heart Attack Row.

3. Fats are not the enemy.

We’ve been sold a bag of lies when it comes to fats.

Fats are essential for your body’s hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat. Yep… you need fats to burn fat.!

Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably — in fact several “lowered” total cholesterol while raising the so-called “good” cholesterol (HDL).

That being said, you don’t need the following…

1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein.

2. Any kind of “fake fats” — margarine or processed oils of any kind are highly dangerous foods.

Here’s my simple dietary fats solution:

1. Eat fats as they occur in nature, but eat at least 80% as they “actually” occur in nature — meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.

2. Cook with a combination of olive oil and coconut oil, but use both sparingly. If you are eating plenty of animal protein you do not need excessive fats… not because of ‘danger’ but because of needless calories. Not a good idea if you’re wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel freee.

Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That’s the real culprit behind heart disease in most cases.

3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean. If you are just trying to shed bodyweight slowly, it’s okay to have some fats at night.

Just do me a favor: If you are on the “Fats make you gain bodyfat and have heart attacks” bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you’ll be fine.

If you want a diet-solution that actually uses dietary fats to help you take off the bodyfat, then use this one:

http://www.everyotherdaydiet.com/aff/shannan0  <— Eat Fats, Burn Bodyfat!

It’s a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want.

And yes — that includes fats.

Weight Loss Maintenance Tips

While reading Fit-Pro, I came across a neat and useful list of tools to help us maintain the weight loss that we’ve set in motion through AdvoCare.

1.  Quality of intake – eat more veggies, fruits, whole grains, lean protein, low fat and no-fat dairy.

2.  Low variety of calorically dense food – the calories per ounce, the less of the food you should consume.

3.  Face to face accountability – everyone needs weightloss and wellness partners.  I’ve found mine at http://www.MillionDollarBody.com/AmericanWAHM where I’ve become a coach.  You can too.

4.  Low variety of all food groups – its been proven that eating the same sort and kind of foods makes calorie counting easier.  Yes, its true, even when we reach our goal weights we will still have to watch our calories.

5.  Low television viewing – too often sedenatary veiwing is associated with mindless eating.  Hey, my mother didn’t call it the idiot box for nothing.

6.  Daily weighing – stay on top of the changes in your body and your weight so that you can catch them quickly.

7.  Greater weight loss – We have found that the more you lose the more likely you are to keep it off.  Look at Jared.

8.  Physically active lifestyle – the more actively you live the more likely you are to maintain your weight loss.  For someone like me who works behind a computer, this is a real challenge.  I’ve “hired” my children to make sure I get out and walk or play or do a work out each day.  Believe me, they are slave drivers.

9.  Eating breakfast – You have to start your metabolism each day.  For those of us who have reached a certain age, this gets harder and harder to do.  I’ve found AdvoCare’s Thermoplus to be a very powerful tool in keeping my metabolism up.  http://www.AdvoCare.com/05063233.  But beware, increased metabolism can lead to increased food consumption unless you are on guard at all times.

10.  Regular meal rhythm – Missing meals leads to overeating when we do eat.  So maybe those meals on the run aren’t such a bad thing after all.  I keep meal replacement bars and shakes in my desk at work just in case I don’t have time to eat or forget to bring my lunch.

11.  Control of overeating – Pay attention to each bite, eat slowly, and eat without major distractions so that you know when you are full and stop eating accordingly.

12.  Internal Motivation to lose weight – Remember why you chose to lose the weight, and that it was your decision not anyone else’s.  Keep the faith, keep motivated.

13.  Social support – Friends who stood by you when you said no to ice cream sundaes and refrained from drinking triple dutch latte supremes in front of you are still the one’s who support you in your weight loss maintenance.

14.  Ability to handle stress – Stress leads to weight gain.  Inability to handle stress leads to weight gain.  So unless your life became stress free as a result of your weight loss, maintain those stress handling tools to keep your waistline in tact.

15.  Low daily screen time – When you are in front of the screen you are probably not moving and very likely eating.  This isn’t limited to the tv, include computer, video game, portable telephone, movie screens, etc.  If you must imbibe in the electronic thrill factor, better put a sationary bike in front of that tv or keyboard.

16.  Meeting public health recommendatins regarding physical activity – Current recommendations are five days a week of moderate activity or three days of vigorous activity and two days of weight training.

17.  Monitored intake of food – Whether you count calories or servings or measure portion sizes or eat commercial prepared meals with certain calorie intakes, this is a sure fire way to maintain weight loss.

18.  Monitored intake of fat – Fat gram for gram has more than twice as many calories as carbohydrates or proteins.

19.  Physically active for more than one hour per day – What?  More than my 10 Minute Trainer from Million Dollar Body or my 40 minute Callenetics work out?  Perish the thought!  Its true, though.  Exercise that lasts longer than 60 minutes goes from shaping muscle to burning fat and after all which are we more concerned with?  The key to doing this successfully is finding exercise that you really enjoy.  Whether its walking, riding a bicycle, riding a horse, or working in the yard, find something that you look forward to doing.

20.  Low calore intake – Here is where a healthy meal plan really comes into play.  Consider how many calories is the right amount for your body and your level of exercise and plan accordingly.  Just like when you were losing weight, too many calories equates to weight gain.

21.  Consistent eating patterns across weekdays and weekends – Spread your calories out evenly throughout the week.  If you are snacking on apples and carrots all week at your desk, don’t switch to candy bars and twinkies on the weekends.  This is where I find AdvoCare’s snack bars to be a real help.  They taste a lot like a Snickers bar, with more protein and less fat and calories.

22.  Low levels of depression – Depression like stress leads to overeating and weight gain.  Don’t let it sabotage your weight loss now.  Granted, losing weight in itself isn’t anything to be depressed about.  But perhaps the things that lead to your initial weight gain are still factors in your life that need to be addressed?

23.  Medicla trigger for weight loss – If your weight loss was triggered by a medically significant occurrance, you are more likely to keep the weight off.

24.  Eating similar amounts of dense foods – Avoid energy dense nutrient diluted foods, they lead to weight gain.

25.  Smaller portions of high energy dense foods – Its okay to eat whatever you want, but you have to guard against overdoing the portion size.  Don’t deprive yourself of what you wan to eat.  But do so in moderation.

To your health and your successful weight loss!

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Selecting the Proper Weight Loss Program for You

A good weight loss program should teach their clients how to permanently alter unhealthy eating habits and lifestyle factors. Factors such as no or very little physical activity may actually be the biggest contributor to your weight gain. The program should also address your personal food likes and dislikes.

Find out if there is access to a staff which contains input from qualified counselors and health professionals such as nutritionists, dietitians, doctors, and fitness specialists. Prior to starting a weight loss program, it is always a good idea to check with your physician. Be sure to mention your weight loss goals and any ramifications they may have with the program and current medications.

It is always the best to find programs which provide long term strategies for dealing with weight control. These strategies should address issues like how to deal with the times you feel stressed and want to slip back into your old eating habits. Bear in mind that this may very well include items like gathering up a support system and establishing a solid dependable exercise routine.

When starting a weight loss program, you should understand why unwanted pounds are so much harder to lose than gain. Your focus should also be more on your health rather than the loss of weight. And before you start your weight loss plan; be very clear and positive about your weight loss goal. Make sure your goal is not only doable and realistic; it should be one that you can stick with until you reach that goal.

Keep in mind that there are many different ways to lose weight. You can choose to lose water weight, lose muscle weight, or you can choose to lose body fat. Losing water weight is considered to be the easiest of the three, but it does come at a price. If you reduce your water intake, this will obviously lead to dehydration. This is certainly not a very healthy way to lose a few pounds, and worse yet, when you re-hydrate yourself again, the weight will most likely be regained.

If you reduce your caloric intake too quickly or by too much, your body will respond by slowing down your metabolism. And when your metabolism slows down, your body will try to steal vital energy from your muscle tissue because you then stop losing fat. In this case, you are losing muscle mass instead of fat.

C.S.Cox has published many ebooks and websites for various services and products. If you found this article interesting and helpful, find out more at http://weight–loss-now.blogspot.com

Why Weight Watchers Did Not Work For You

Are you in the Weight Watchers program? Are you still struggling to lose weight? There are many stories surrounding Weight Watchers, some people seeing great results and some people not only did not lose any weight, they might have gained more weight instead.

Well, the fact is that Weight Watchers is not a miracle pill. Same as with any other dieting programs, the success of the diet or program boils down to YOU. Let me tell you again : There is no magic formula or any pills which will help us shed the pounds instantly in a healthy way.

Thus you must learn and understand the far deeper reason behind the failure of Weight Watchers program or any other program for that matter : Why do so many of us fail when it comes to dieting and following a program such as Weight Watchers?

3 major reasons are as follows :

Reason 1: Not following through all the way with the plan

The biggest mistake that many of us make is not sticking to the plan. If you join a program such as Weight Watchers, you have to pay a membership fee so it is essential that you have the commitment needed to go into the plan and follow it through by sticking to it. The whole gist of Weight Watchers is to rely on the person to keep track of what they eat. Further more, there is an added advantage of the support that Weight Watchers gives to members. Weight Watchers relies on a points system whereby a point value is assigned to each food based on the amount of calories and fat content within that particular food. So a person is then allowed a certain number of points throughout the day which is calculated based on their sex and weight.

You must understand that this system will work if you keep strictly to the number of points allowed per day. However, if you continually goes over the recommended daily allotted amount of points, then of course you are not going to lose weight and in fact, could in fact gain more weight instead!

Reason 2 : Failing to keep a journal

It is essential for a plan such as Weight Watchers to be successful that you keep a journal and write down all the foods that you consume each day. Indeed, simply relying on your memory to keep count is not good enough. No one is perfect, more so with memory. If you keep forgetting what you ate, no matter how small it is, you could also conveniently forget all about that nibble you had with your coffee or tea each day. All the little nibbles can add up easily and quickly! If you are going to be successful with the Weight Watchers program then you have to keep a written journal and include every single point that you put through your lips strictly.

Reason 3 : Guessing

Do you know that by guessing the number of points in a plateful of food, you are on the track to failure? Simply by being lazy and by repeatedly underestimating the number of points you are eating, you can never expect to lose weight. Thus do not guess the number of points in your plate of food!

Plus there are many who misunderstand the system because certain foods such as vegetables have no points so long as you measure that amount in one cup. Many are also misled to think that you are allowed as many vegetables as you wish and it’s still classed as no points. Well then, by assuming that those food carries no points, you can easily overeat and the points do add up! Always be sure you totally understand the points system of a program like Weight Watchers and if in doubt ask a representative or an experienced user for advice on calculating using the points system.

Bottom line is that any type of diet requires a change in your lifestyle and that requires your willpower and determination. Weight Watchers is no exception, only by following the guidelines set out will you be successful in your weight loss program. Do proper calculation of points, keeping a written account if everything you eat is essential to making the program work. You must also stick with it over time until you reach your weight goal. To maintain the weight, you need to keep to a healthy lifestyle which includes eating healthily and going for regular exercise.

Bonus Tip : Still having problems with your weight and Weight Watchers is not helping? If you want to stop gaining weight and start torching your excess fats, grab this FREE weight loss system by visiting http://www.surefire-weightloss.info

Choose Weight Loss Products that Work with Your Body

Are you struggling to lose a few extra pounds? Well, you’re not alone, and the weight loss industry bombards us with all kinds of weight loss products. But how do you know which products work? We’ll help you figure out the mystery.

Weight loss products come in many forms with many ingredients, but many are built on hype and don’t do a darn thing. As we’ve seen in the past, some are even harmful. First, you need to understand that there are no loss weight products that on their own can shed the pounds, but they are excellent tools to help achieve your weight loss goals.

If we are being realistic, weight loss is a combination of reducing calories and fat in our diets, exercise, and then assistance from loss weight products, nutrition products, and vitamins.

You may not consider vitamins or nutrition products as weight loss products, but they are. With the correct vitamins and micronutrients, which you can get from taking vitamin supplements, your metabolism will perform much better, you’ll boost your immune system, and overall put your body in a better place.

Nutrition products are also part of the weight loss products. Protein is important to our diet, making us feel full so we will eat less. Protein can be found in nuts, cheese, and meat. The trouble is many of these products have high fat content.

The right nutritional supplements can give you the protein you need without the fat. This can be an excellent way to control your appetite and your calories, while increasing your energy levels.

Choose nutritional supplements that don’t contain salt, sweeteners, sugar, carbohydrates, fat, and cholesterol. These nutritional supplements are easy to take – make a shake, add it to your yogurt, sauces, or add to your cereal.

Other weight loss products will use herbs that will work at the cellular level. There are several herbs that have shown good results for losing weight. But green tea extract has shown some of the best reviews during clinical studies. It works by increasing your energy levels, which translates to a metabolism boost. Look for green tea in weight loss products for the extra benefit to your body.

Another herb that has great results in loss weight products is yerba mate, which is a powerful appetite suppressing. Cravings are the number one reason diets fail, but yerba mate can help you take control of those cravings.

Losing weight can be frustrating but if you have the right information and the right tools, such as vitamins, nutrition products, and weight loss products, you can win your battle of the bulge faster than you think.

Of course, tools alone won’t do it – they are just tools after all. You need to mentally prepare yourself, and tell yourself you are going to lose those pounds. Then you need to determine your calorie intake for the day and your calorie burn. Once you know this, reduce your calorie intake by no more than 500 calories, and use your loss weight products, nutrition products, and vitamins.

A common mistake is to restrict calories drastically thinking the weight will fall off. The trouble is your body is smart. It thinks it’s starving, and it begins to quickly start storing all your calories as fat and all your hard work is for nothing.

Successful long-term “loss weight” is accomplished with the right foods, the right exercise, and the right weight loss products. So what are you waiting for? You can do it! Lose those extra pounds around the middle – you’ll look great and feel great!

Combine the right weight loss products and the right foods and those pounds will melt away! Vitamins and micronutrients from your independent Herbalife distributor help your metabolism perform better and boost your immune system.

Sharing Article by Brad Duncan ~ Citing Article on Breakfast Consumption Originally Featured on Reebok

Too Rushed for Breakfast?

May 9th, 2007 by advocare07

Found an excellent article on breakfast at the Redbook website. Basically, the piece reflects much of AdvoCare’s own guidance on advising people not to skip breakfast and have a healthy breakfast.

The main gist of the article is this: More than 30 percent of us start our days on an empty stomach. “People  think they don’t have time for breakfast, or that skipping it will help  shed extra pounds,” says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (the “F” stands for “fiber”). “But both are completely untrue.” In  fact, people who do eat a morning meal are nearly 50 percent less  likely to be obese than those who don’t, according to a Harvard  University study.

Here are some quick facts on breakfast that might make you think twice before skipping it again:

• Breakfast Bonus #1: It gives you the nutrients you need.
  Skipping breakfast makes it a lot harder to get the recommended daily  dose of most vitamins and nutrients. Morning meals such as whole-grain  cereal with milk and low-fat yogurt with granola provide calcium and  fiber (nutrients many Americans are deficient in). If you don’t have time to fix a meal in the morning, try Meal Replacement Shakes or a healthy Fruit & Fiber Bar to help supply many of these otherwise missing nutrients.
• Breakfast bonus #2: It can help you lose weight.
  When your body goes without food, it burns calories slowly to conserve  energy. As Zuckerbrot explains, eating after an overnight fast jump-starts your metabolism, which means more efficient calorie burning all day.  But what you eat is key. Somer points out that simple carbohydrates (like a doughnut or most  cereal bars) make your glucose (blood sugar) spike and then drop,  leaving you starving by 11 a.m. and craving sugary foods. A  smarter start: complex carbs like oatmeal or whole-grain toast.
• Breakfast bonus #3: It’ll boost your brainpower.
  Students who ate breakfast scored an average of 22 percent higher on  word-recall tests than those who didn’t, according to a University of  Wales-Swansea study. When you wake up, much of your energy—in the form  of glucose and glycogen (stored glucose)—has been used up since  yesterday.
• Breakfast bonus #4: It can help protect you from disease.
  Healthy women who skipped breakfast for two weeks developed higher  levels of “bad” low-density lipoprotein (LDL) cholesterol than women  who ate a bowl of fiber-rich whole-grain cereal with milk, according to  a recent study. Fiber binds with cholesterol and speeds its  excretion—before it reaches your arteries, says Zuckerbrot. Because of  this, high fiber intake has been linked to an almost 50 percent  reduction in heart disease over 10 years, according to the Harvard  Nurses’ Health Study.

What to Eat
A healthy breakfast should contain at least 5 grams of fiber, one  serving of calcium (equal to a cup of milk or yogurt), and some protein  and fat. Also, limit added sugars to about 6 grams (1 teaspoon equals 4  grams). The following meal suggestions fit the bill.

AdvoCare products for when you’re on-the-run:
Meal Replacement Shake, to which you could add Muscle Gain or Peaches & Cream Fiber Drink, Apple Cinnamon Breakfast bar, Fruit & Fiber Bar, Meal Replacement Bar

If you have a few minutes:
Meal Replacement Shake, toss in some thawed frozen berries or bannana

If you’re at your desk:
Snack bars & Breakfast bars

If you like to prepare the night before:
Put your favorite fruits and low-fat yogurt in a blender and stash in  the fridge. In the morning, add Meal Replacement Shake, add ice, blend and pour into a to-go cup.

Not Hungry in the Morning?
“Stop eating after 8 o’clock at night—within two to three weeks your  body’s appetite clock will reset and you’ll wake up hungry,” suggests  Zuckerbrot. If you still have strong cravings try Crave Check or Fiber Drink after 8:00pm.

Weight Loss Walking

Of all the exercise programs, walking is perhaps the simplest and cheapest. Walking can also be one of the most effective exercise programs because walking is an exercise that many of us enjoy and will actually take time out of our busy days to do.

Walking results in the same benefits of many other types of physical exercise: It helps strengthen the heart and lungs, improves circulation, increases your confidence, reduces the risk of certain diseases, strengthens the bones, improves muscle tone, and just generally brightens your mood.

Walking works for weight loss, but you will need to make sure you are walking long enough (or fast enough) to burn some calories.

When you are just starting your walking regimen, many experts recommend focusing on distance before you focus on speed. If you get too caught up on your intensity, you may burn out before you have established your walking routine on a daily basis.

You can burn roughly the same number of calories with a short, fast walk as with a long, slower walk. The biggest factor in your overall success will be your consistency. Make sure that you choose the right combination of pace and intensity that keeps the exercise fun for you. There will be some days that you want to take a long stroll. Others, you may want to power walk, burn some energy, and really get your heart pumping.

Most walking fitness experts recommend that you have some sort of activity each day. You can alternate your sessions of higher intensity power walking with lower intensity workouts. Just make sure you are getting out there at least 5 days a week, for 30 to 60 minutes at a time.

If you find it difficult to walk for 30 minutes when you are just starting out, start small and work your way up. It will not take long before you are walking for longer distances, especially if you make a goal to walk nearly every day.

For maximum health benefits, you will also want to make sure that you are walking fast enough to increase your heart rate. Fitness experts say that, for weight loss, you need to be walking for 30 to 60 minutes at 50 to 70 percent of your maximum heart rate. Of course, you will need to stretch first and walk slowly for five minutes before and after the workout.

You can also try interval training, in which you walk quickly for a few minutes, and then slow it down for a few minutes. Alternating between higher and lower intensity periods throughout your workout can get your heart pumping and help you to quickly build physical endurance.

Once you have established your walking routine, you can burn even more calories by choosing a route with challenging hills or by strapping small weights to your wrists or ankles. There are also several techniques that will help you build muscle tone as you walk. Concentrate on keeping a good posture, for example, flex your leg muscles and hold in your stomach. Focusing on good walking techniques such as these can help you maximize the time you spend in your walking shoes.

Make it Fun

Here are few ideas to help you make walking a fun adventure that you will look forward to each day:

Make sure you are comfortable and hydrated. Invest in a good pair of walking shoes, which will increase your comfort and reduce your risk of injury. And drink water before, during, and after your walking workout.

Search out new walking or hiking trails in your town or county.

Check out books on tape from the library or download an mp3 to enjoy on your headphones while you are walking.

Schedule your walk like any other event in your busy day. Put it on your calendar and regard it as an important appointment.

Find a friend to be your walking partner. Your friend will hold you accountable and may make the miles seem to pass more quickly. Sometimes, when we get very busy, our friendships can become neglected. When you walk with a friend, you carve out time for physical fitness and your friendship.

If you have small children, take them out in the stroller. Older kids can walk alongside you. My young son likes to ride his bike alongside me.

Take a dog. When I take my dog along, I feel as though I am doing something constructive with my time. If you do not have a dog, see if there is an animal shelter in your area that needs volunteer dog walkers. This is a great way to serve a greater purpose and get in your daily walk at the same time.

Stay Safe

Here are a few considerations to help you stay safe during your daily walks.

Walking with a friend (or even a dog) is safer than walking alone.

Tell someone when you are leaving, where you are going, and when you expect to return.

Do not bring valuables with you on your walk.

Vary your route.

Stay in well lit, busy areas.

Stay alert. Keep your headphones on a low setting so you can still hear what is going on around you.

A walking routine is a great way to enjoy all the benefits of regular physical exercise. Enjoy creating an exercise program that will be part of your life for a long time to come.

Note: The tips in this article are for general information only. Before starting any exercise routine, you should consult with your doctor.

Copyright 2007 Jamie Jefferson
Jamie Jefferson writes for Momscape.com http://www.momscape.com and Susies-Coupons.com http://www.susies-coupons.com where you will find hand selected online coupons and products, including online coupons for shoes: http://www.momscape.com/coupon-codes/shoes.htm