Calorie Shifting

When you follow a particular diet program, say a low-calorie diet, your body will adjust itself to that diet.   With low-calorie foods, since you don’t consume too many calories, your body doesn’t need to increase its metabolic rate since it has only a few calories to burn off!

Once your body gets accustomed to low-calorie foods, your metabolic rate will NEVER increase to its optimum level, and you will NEVER lose weight!

Calorie shifting is designed to trick your metabolism into believing that you’re not really dieting,  by shifting your eating patterns from day to day.  It is accomplished by regularly changing what you eat, so that your body doesn’t get used to any routine.

Calorie shifting is a weight loss strategy designed to combat the natural slowdown that occurs in your metabolism whenever you are restricting your calorie intake and is a nutritional way to effect a continued high metabolic rate while you are on a diet.

But it won’t work if you currently eat a poor diet.

With the calorie shifting method, you eat foods of varied calorie contents:  some will be rich in calories, while others will be low-calorie. When your body receives foods of varying calorie content, it becomes confused as to what to do!  Consequently, it keeps your metabolic rate high at all times!  This is what you want, don’t you?  Once your metabolic rate is set at the optimum level, you will start burning fat a lot faster than now!

Calorie shifting is a unique dieting technique that works for absolutely everyone and best of all, it is extremely flexible so if you live a busy lifestyle or need to look good for the summer or up coming events, then this is the diet you need to try.

Stay Fit and Healthy On Your Lunch Break

What do you do on your lunch break each day?  Do you go out to a diner or restaurant with colleagues and friends, sit at your desk and work through lunch, or do you hang out and gossip in the break room? Are you also the person who is constantly complaining that you would exercise, but just can’t find the time? If so, that’s all about to change!  Let’s make over your lunch time and use it to sneak in a quick little workout too.

Start by packing something healthy for lunch.  Not only will you save time and money, you can also count on something healthy to eat that won’t weigh you down for the rest of the afternoon.   Salads, wraps, pitas and sandwiches packed with veggies, lettuce, tomato and lean meats are all great options.  Bringing your lunch should leave you plenty of time to work out before you eat.

Next, you want to scout out workout options around your office.  Is there a gym close by?  You may even be one of the lucky few that have a workout room right in your office building.  If not, check out the gyms that you can reach within five minutes from your office and consider joining one.

If you don’t have a gym close by, or just don’t enjoy that type of workout,  bring a pair of comfortable shoes to work and go for a walk or even a jog on your lunch break.  Pick a road with a wide sidewalk and little traffic, or take advantage of any parks that are close by. If you are close to a park, consider carrying your lunch with you and enjoy a nice, relaxing lunch in the park at the end of your walk.

Even with good intentions to work out during your lunch break, you’ll be tempted to fall back into your old habits.  A workout buddy is one of the best remedies for this.  Ask one of your co-workers if he or she would like to join you during your lunch workouts.  You can motivate each other and hold each other accountable.  Of course having someone along while you work out at the gym or walk in the park, also makes things more fun and interesting.

If you can’t find a workout buddy, consider keeping a workout journal to hold yourself accountable for your workouts.  Listen to some music or audio books on your MP3 player while you work out to keep yourself entertained.  Before you know it,  working out at lunch time will become a habit that will energize you for the rest of your workday,  not to mention it will also lead you down a path to a healthier you.

Fat Burning Furnace

Fat Burning Furnace is by Rob Poulos and it is a guide teaching you how to burn fat, lose weight, build muscle, and improve your overall health effectively and efficiently. The system helped him lose 42 lbs and 10 inches off his belly by just spending 45 minutes a week. It also helped his wife, Kalen, lose 59 lbs and 8 dress sizes while still being able to enjoy yummy but fat burning foods all day.

The most important principle of Fat Burning Furnace is that you will not be able to lose fat by just reducing your calorie intake. Reduction in calories intake causes you to be hungry, and thus slowing your metabolic rate resulting in your body burning fewer calories. Instead, Fat Burning Furnace teaches you how to increase your Resting Metabolic Rate (RMR). By increasing your RMR, your body burns more calories each day. In the book, you would be taught exercises as well as what food to eat to increase your RMR even when you are asleep.

The first part is about the exercise program which is not long cardiovascular workouts but instead focus on resistance training that you can easily do. Furthermore, these are short workouts which will only spend 20 – 25 minutes of your time a day. You would have to do the workouts slowly so as to maximize fat burning and tone your muscles. The exercises are described in detail with many photos so that you will know exactly how to perform them. Also included in the book are four workout plans – a beginner’s “break in” routine for people new to resistance training or have not exercised in ages, and one routine each for people with beginner, intermediate and advanced levels of experience.

The second part is information regarding nutrition and teaches you how to choose foods that helps to maximize fat loss and is beneficial to your health. It also provides you with sample daily meal plan so that you can have an idea of what to eat for a day and create your own meal plan.

Therefore, by combining the exercises and the meal plan in Fat Burning Furnace, you would be able to lose weight effectively and efficiently as you are using your body’s natural ability to burn fat. Furthermore, you only need to spend little time making it suitable for busy individuals and even allow you to enjoy eating foods that satisfy your craving.

 

Read more about Fat Burning Furnace

The Mediterranean Diet and Weight Loss

Although the Mediterranean Diet was first publicized in 1945, it did not gain widespread recognition until the 1990s when the Harvard School of Public Health released the results of research that studied the diets of those countries bordering on the Mediterranean. Their findings suggested that fat and carbohydrates were NOT the main culprit in obesity and heart disease, but rather that the RIGHT fats and carbohydrates should be the basis for a healthy diet. The study pointed to low rates of obesity, diabetes and heart disease throughout the region as proof of their research.

Exactly what is the Mediterranean diet and can it help you lose weight? There actually is no ‘Mediterranean’ diet – it’s a compilation of the way that people in the countries surrounding the Mediterranean Sea eat. Despite the differences in actual specifics, all of those studied based their diets on the same proportions of food groups and calories and all included olive oil (rather than animal fat) as their main source of fat. In fact, their diets contained far more than the recommendations made by the USDA – 40% rather than the 30% recommended for most healthy Americans. The evidence was irrefutable. It must have been the KIND of carbohydrates and fats that made the difference.

Guidelines of a Mediterranean Diet

60% of total carbohydrates from grains, fruits and vegetables.

These include whole rice, fresh vegetables and fruits, whole grain breads and unrefined cereals, polenta and pasta (made with whole grain not refined white flour).

Another important part of a Mediterranean diet is olive oil which is a monounsaturated fat – a good fat. Monounsaturated fats help lower cholesterol in the blood rather than raising it and is a healthy way to add fat to your diet.  It is also known to lower blood sugar levels and blood pressure.

Another component of the Mediterranean lifestyle is activity. The typical Mediterranean day includes walking rather than driving, physical activity in the fields or the home and recreation. Physical activity is vital in helping the body to lose weight and to maintain your new weight once you reach it.

The secret to losing weight with the Mediterranean diet is to base your meals on healthy carbohydrates – leafy green and brightly colored vegetables, fruit, whole grains and pasta, dairy products (principally cheese and yogurt) consumed in small amounts, fish and poultry consumed in low to moderate amounts, up to four eggs per week and red meat consumed in low amounts. Also the low to moderate consumption of red wine which contains flavonoids with powerful antioxidant properties.

The Mediterranean diet isn’t a weight loss regimen. It’s a way of eating a diet low in saturated fat that will help you reach your goal weight and stay there.

The Diet Solution Program

The Diet Solution Program is created by Isabel De Los Rios, a nutritionist and exercise specialist with 10 years of experience helping people lose weight and getting back their health. She has helped clients deal with issues such heart disease, diabetes, and high cholesterol. Her own experiences with weight problems and family history of type 2 diabetics inspired her to search for answers to the weight and health issues her family faced.

The Diet Solution Program is a comprehensive weight loss program and it teaches you the most important principles you need to do to achieve your ideal weight and to prevent health problems. The program is really easy to understand and follow. It teaches you how to know your metabolism type so as to select the food suitable for you. Then, it tells you what to eat, which food are beneficial, and which are harmful to you. It even teaches you how to plan your meals daily and gives you examples so that you will know how to start. Furthermore, even included in the book is the truth about calories and how to determine your daily calorie requirements.

The second part of the book is on different types of food and whether they are beneficial or harmful to your goals to lose weight and be healthy. It tells you the value of organic food, everything you need to know about fats, the different sweeteners and their effects, and many more. Also included are servings guide for different meals of a day catering to all metabolism types as well as food choices charts for different metabolism types to help you select the food suitable for you. An added feature of this eBook is a FAQ section at the back with answers to 29 questions on various topics.

Therefore, The Diet Solution Program not only helps you lose weight but also keeps you healthy. It is not about extreme methods and the information shared can be followed safely. It does not ask you to stop eating or keep you feeling hungry. Instead it actually teaches you how to choose the correct food that is suitable for your body and to make it part of your daily lifestyle. All these will help you to lose weight and most importantly maintain it.

Read more on The Diet Solution Program

Healthy Eating Daily

Developing healthy eating habits is easier than you might think if you make the transition to healthy eating gradually. Healthy eating daily begins with fresh food simply cooked, lots of fresh vegetables, salads and fruits and smaller helpings of meat, fish, poultry, seeds, nuts, pulses and wholegrain. You also need to drink plenty of water.

Keeping a daily food journal of everything that you eat and drink helps you to recognize when you overeat. Until you actually write it all down, you sometimes don’t realise just how quickly the calories add up. It is also a good idea to plan your shopping so that all that nice healthy food is at hand when you need it.

All of the food we eat can be divided into five groups.

Fruit and vegetables

These should make up about a third of your diet and can be eaten as part of every meal and also as snacks. You should eat at least five portions of fruit and vegetables every day. They provide essential nutrients such as vitamins and minerals and contain fiber and many other compounds associated with good health.

Bread, rice, potatoes, cereal and pasta

This group should make up another third of your diet. These foods contain starchy carbohydrates providing your  main source of energy. Choose the wholegrain varieties where you can as they are rich in fibre and other nutrients and you may have a reduced risk of certain cancers, diabetes and coronary heart disease.

The following third of your diet is made up of three groups containing foods that need to be consumed in smaller proportions than the other two groups. These food groups also contain nutrients essential to your diet, so it’s important not to leave them out completely.

Meat, fish, eggs and beans

This food group includes both animal and plant sources of protein, which helps build, repair and maintain all your body tissue.

Milk and dairy foods

These should be eaten in moderation because of their high saturated fat content but they are an important source of calcium which is essential for healthy bones and teeth. Choose low fat or reduced fat versions where possible.

Foods containing fat and foods containing sugar

This group makes up the smallest section of your diet and should be eaten sparingly. It includes foods such as oils, sweets, cakes, biscuits and sugar rich drinks, including alcohol. They are high in calories and contain very few nutrients. Foods from this group are also high in saturated fat, sugar and salt, all of which are associated with an increased risk of developing certain diseases. However, fats are essential in your diet for proper nerve function, but should be in polyunsaturated or monounsaturated form, such as olive oil or sunflower oil.

Research has shown that following a healthy eating plan can reduce the risk of developing high blood pressure and can lower an already elevated blood pressure. It can also help to prevent certain diseases known to be related to diet and nutrition, particularly heart disease, stroke, high cholesterol, diabetes and obesity.

Healthy eating daily does not mean food has to be boring. There are lots of healthy yet tasty recipes to choose from. A healthy eating plan should be enjoyable, delicious and family friendly, and generous and flexible enough to stick to for the long term.   You will feel great with lots of energy, look slim and trim and be physically fit and active and you will have the motivation to continue along this path for a lifetime.

Top Ten Diet Tips

By far the most popular resolution people make each year is to lose weight.  Many people start their diet with the best of intentions but many fall by the wayside within a few months.It’s time now to break that cycle and here are ten tips that will help you get started.

Tip One

The best day to start a diet is a Monday, because it is after the weekend when a lot of people go out for a meal. Monday also seems to be perceived as the first day of the week.

Tip Two

Plan what meals you will make for the week and make out a list of the groceries that you will need.  By planning ahead you can make one trip to the grocery store to buy all of the foods you need for the week.  By going just once, there is less temptation to buy junk foods.

Tip Three

A good way to help you to stay on track with your diet is to pre-pack serving sizes of healthy snacks.  When you have your healthy choices on hand you will be less likely to turn to food that is not on your diet.

Tip Four

Don’t skip meals.  Some people think that by skipping meals they will lose weight.  But this actually lowers your metabolism To lose weight you need to keep your metabolism at a high rate to burn the calories and skipping meals just sabotages your efforts.

Tip Five

Follow a diet that allows you to eat every two to three hours. This way you will not feel constantly hungry during the diet and will be better able to stick to your diet plan.

Tip Six

Try to include a small serving of protein and a carbohydrate for every meal to give you energy through the day.  At times through the day, people sometimes crave a sugary snack.  A healthy snack of protein and carbohydrates will give you the energy without the dose of sugar of those other snacks.

Tip Seven

Doing 45 minutes of cardio exercise at least three to four times a week will make sure that you are burning off the carories that you eat through the day.

Tip Eight

A great way to lose weight is to do resistance training as this builds muscle tone, which burns calories more efficiently.

Tip Nine

This diet tip is simple, but works.  Drink more water.  Water is one of the most unused diet tools in your arsenal to lose weight.  Drinking water helps to keep you hydrated and can help you to consume less food over the course of your day.

Tip Ten

Keep a food journal, it is an important way to track what you eat each day.  You can also write down in your journal the exercises you do and your thoughts on losing weight.

By following these diet tips, hopefully it will help you stick to your diet and to stay healthy.

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