Rapid Weight Loss Facts

Are you interested in losing weight?  If you are, are you looking for a rapid weight loss?  Rapid weight loss, also commonly referred to as quick weight loss or fast weight loss, involves losing weight in a short period of time, often anywhere from two to seven days.

 

Each year, in the United States, hundreds of thousands of Americans are interested in rapidly losing weight.  Many people wish to lose weight before an important event, like an upcoming vacation or a wedding.  While it is defiantly possible to understand how you can want to lose weight quickly, namely as fast as possible, you need to proceed with caution.  Although it is possible to lose weight, at least a little bit of it, in a relatively quick period of time, you should know that there are dangers associated with doing so.

 

One of the many dangers of rapid weight loss is some of the many measures that some people take. For instance, it is common to hear of individuals who have decided not to eat, while trying to achieve a rapid weight loss.  Going without food, for even a short period of time, can be dangerous to your health.  A better alternative is to cut back on the food that you do eat or to just make sure that it is healthy foods in which you are eating. By limiting your calories, you should be able to achieve at least a small weight loss in the time that you were looking to.  It is just very important that you do eat.

 

In addition to eating healthy, another component of weight loss is exercise.  Unfortunately, many individuals do not realize that it can take up to one week to notice the signs of exercise. With that in mind, the more weight you need to lose, the sooner it is that you may start seeing results.  While exercise is a major component of losing weight, it is important that you do not overdo it, especially if you haven’t had a regular exercise plan.  Running on the treadmill for three hours, instead of thirty minutes, may help reduce your calorie intake, but, at the same time, it may also land you in the hospital.

 

Another problem that is often associated with rapid weight loss is the taking of medications or other weight loss products.  The good news is that many of these products do work and some are even safe, but you may not be able to tell what you are getting. If you are interested in using a weight loss product, like a diet pill or a cleanse, to help you lose weight, it is important that you do the proper amount of research first.  This research may involve checking product reviews, to see if the product is effective, or speaking with a healthcare professional.

 

As you can see, it is important that you proceed with caution when trying to achieve rapid weight loss. Although unexpected events or appearances do popup, most individuals have at least a months worth of notice before attending a large event, like a wedding or even a vacation.  As soon as you know about your upcoming event, you are advised to start trying to lose weight then, if you are interested in doing so.  Rapid weight loss can be dangerous; therefore, you shouldn’t rely on it if possible.

 

The Myth of “Spot-Reduction”

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important

Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterol that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

 

2. Spot Reduction Is A Mere Myth

It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

 

3. There Are No Shortcuts

Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

 

4. Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

 

Do It The Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.

Tips To Lose Weight Healthily

For people who want to lose weight, the first thing they think about is usually reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, reducing too much may even be dangerous to your health. So how does one lose weight effectively and safely? Here are some points you should consider when trying to lose weight:

 

Beware of the Crash Diets

Most people think that trimming down the calories alone can shed off their excess weight. Probably this is because of the trend there is in advertising about low-calorie food products and beverages. What people don’t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest

Photo by WeEatTogether
Photo by WeEatTogether

the fats. Sounds good but it doesn’t actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulky. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

 

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary

nutrients from his diet. It is also healthier to eat food which is roasted, steamed or broiled rather than fried. It is also important to include a lot of fibre in the diet. Frequent rehydration is also necessary.

 

Pump Up Lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

 

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

 

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. After all, 95% of these products out in the market actually does good.

 

On Taking Diet Pills

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.

Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustment plus the discomforts, but as the old saying goes, “no pain, no gain.” Besides fat, what has one got to lose anyway?

Revolutionary Non-Meat Protein Source

Soy protein is emerging as a great alternative protein sources. Health experts are all excited on the subject of how soy protein can revolutionize the aspect of nutrition. What’s with all the hype? Here are a few great reasons to go with soy protein.

 

Soy Protein is Non-Meat Protein

Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Also, soy beans contain little to no fat, thus, no cholesterol. People that are lactose intolerant will be pleased to know that soy beans contain no lactose.

Being a non-meat protein, soy is free from steroids and antibiotics animal protein contains. It’s also free from the parasites that contaminate some of these products. There’s no risk of contracting diseases from meat sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable, if not better, source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans
Soy Beans

Soy Beans are Very Versatile

Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally tasty delicacies are all soy based: tofu, soy pudding, soya milk, to name a few.

To tackle the problem of global food shortages, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants.

 

The Great Substitute

Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness ?easily digestible at that ?bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, they don’t deny the fact that soy improves overall health of a person.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

They are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease ?they also counter the effects of pollution, and stress.

 

How Much is Too Much

Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve one’s diet.

Importance Of Metabolism And Tips To Boost It

Having a high level of metabolism means efficient fat burning, thus, results in weight-loss and shape-up at a quicker and easier manner. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals, genetics, stress levels, choice of diet, and physical activity levels.
Metabolism can be slowed down by: loss of muscle due to the lack of physical activity, the tendency of the body to cannibalize its own tissue when there is not enough energy to sustain it, the body going into energy-saving mode due to starving or irregular meal intervals, and the gradual decrease in physical activity level that comes naturally with aging.

Here are several ways to fire up one’s metabolism:

1. Build up on lean, mean body mass. While metabolism decreases with age, it is possible to slow down the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already burn off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

Jogging in Central Park

For strength training
-Increase the number of repetitions of a particular exercise.
-Increase level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training
-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Increase on resistance and speed
2. Eat breakfast. Many of us skip breakfast and replace it with brunch or lunch, without proper understanding of why breakfast is deemed the most important meal of the day. Remember this, breakfast kickstarts your metabolism and burning process. It’s not only important to have breakfast, but have proper breakfast (avoid processed food, and ensure that there’s protein in your breakfast).

3. Avoid sugar. Sugar enables the body to store fat, and fat attracts fat (yes, they stick to each other). It is recommended that we tale food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week will help to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to researches, there’s a higher chance for people who lacks sleep to gain weight. Also, muscles are regenerated during the last couple of hours of your sleep.

6. Increase your water intake (plain water, not juices). Water flushes out toxins that are produced whenever the body burns fat. Majority of your body functions rely on water, and lack of it causes the body system’s operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not eat in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if you have the determination to stabilize the metabolism level, which plays an important role in weight loss and shape-up. You need to realize that eating right and working out is not just a passing fancy, but a way of life.

How To Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount per serving.
However, understanding and reading these food labels can be very perplexing.

A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

Photo by Ambro - freedigitalphotos.net
Photo by Ambro – freedigitalphotos.net

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the daily value that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the daily value for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that he actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

The “Why” and “How” of Living A Healthy Life

Excercise
Runners on Brooklyn Bridge

Being active makes a person healthy and strong. It is not just for people who have a weight problem but for everyone who likes to stay fit.

There is a lot a person can do such jog or walk every morning, play basketball or any other sport with friends but if a person wants to have muscles and look lean, then one can sign up and workout in a gym.

People workout for 3 reasons:

The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym.

The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.

The third is just for fun and to keep that person in shape.

The exercise:

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and gain or lose weight.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Here are some benefits of exercising;

1. It is the easiest way to maintain and improve ones health from a variety of diseases and premature death.

2. Studies have shown that it makes a person feels happier and increases ones self esteem preventing one from falling into depression or anxiety.

3. An active lifestyle makes a person live longer than a person who doesn’t

Working out for someone who has not done it before should be done gradually. Endurance will not be built in a day and doing it repeatedly will surely be beneficial to the person.

It is advisable to workout regularly with a reasonable diet.

The diet:

A person can consult with a dietitian or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

Afterwards, this is thoroughly discussed and recommended to the person which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.

The habit:

Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.