Top 10 Weight Loss Articles

3 12 2012

1.  Foods that Will Reduce Stubborn Body Fat  Many believe the only way to remove stubborn belly fat is through intense daily exercise.  Although exercise can help with weight loss, it can also cause weight gain through increased appetite.  By knowing which foods increase the fat burning metabolism you can lose significant weight without exercise.  Enjoy trying this tasty ~20 food substitute listing and in 30 days lose significant weight without feeling calorie restricted or physically spent!

 2.  This Year’s Fitness Weight Loss Goals  For me, weight management is the toughest.  This is because I can flex in weight by 5 lbs on any given day.  And I can hold these higher end weights for days.  But I understand my physiologies metabolism based on a bunch of factors.  And I will tell you, my weight is in decline even though I see these hiccups in weight gain sporadically.  This is what causes many to give up on healthy weight loss before they get started.

 3.  Trans Fats Dangerous for Your Health?  Deceitfully Yes!  In order to understand why Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.  A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains. Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health.

 4.  Successful Weight Loss Based in Blood Chemistry Fuel  It appears the body chemistry requires a certain amount of saturated fats (not manmade Tran’s fats).  Complete avoidance of animal fats does not seem to be a good ideal as far as the body chemistry is concerned.  Science can not accurately tell us the perfect diet.  But it is overwhelmingly apparent you are better off with a “low carbohydrate diet as opposed from one where you avoid animal products in the diet.

 5.  After Holiday Weight Gain Blues  Another year has gone by with all the Holiday décor and cheer with it.  I understand some of you had a tough time with the food choices and amount that you consumed.  And with this being said, should I dare say some of you are not only bummed out after you stepped on the scales, you are blue with depression.

 6.  Science Proves Exercise Alone May Promote Weight Gain  Regardless of exercise equipment product(s) that guarantees weight loss benefits… The odds are stacked against significant weight loss results. This is because exercises alone will most likely result in weight gain! Now science supports the fact that exercise can add on the pounds if other considerations are not modified within healthy living as we age.

 7.  10 Step Basic Weight Loss Tips  For me the following tips keep my body weight stable.  I could lose more weight through moderate calorie reduction or increased activities.  I choose not to.  Instead, I’ve set my weight where I’m comfortable and wake up every day energized and excited about my daily activities and never worry about my food choices.

 8.  Lose Weight With Super Foods!  Super foods are great antioxidants.  They are proven to minimize oxidization within the body.  Accelerated oxidization due to free radicals in the body causes the body to age and break down internal cellular structure at an increased rate.  And this is dependent on the amount of free radicals versus antioxidants one incorporates into the daily diet.

 9.  New Year’s Resolution, “Activate Addictive Healthy Chemicals”  The secret to living a long healthy and happy lifestyle is to learn how to apply enjoyable and healthy activities within a day.  When you do this you also release the body’s addictive healthy and natural producing weight loss chemicals.  In this way you’ll ensure you stay the fit-healthy course where the body stays lean and mean!  Instead of worrying about weight gain, you’ll be more interested in planning for your next days activity!

 10.  Holiday Weight Management Tips  I can’t believe how fast these end year Holiday festivities roll upon us.  I’m here today to help gear you toward weight management during these tough times.  For some, it’s almost as if we have to harden our bodies for the rigors of war.  I know overwhelming food selections, smells and tastes are enough to drive you crazy.  I have a food plan that will allow you to maintain your weight while enjoying all of those great tasting foods.  And after the Holiday’s pass, you can then continue on with your weight loss goals with no additional gains to worry about.

 Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2012 Copyright, All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.

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Foods That Reduce Stubborn Body Fat

22 10 2012

Which Foods Will Help Us Burn Fat Instead of Putting it on?

Last Updated:  16 December 2017, by Marc Woodard

Now a natural and inexpensive self-help weight loss program that doesn’t involve exercise, only food consumption!

I thought it would be interesting and fun to list foods that support burning more body fat.

Often we don’t have time to exercise, but one thing we all do is eat.  And for those of you looking for a healthier food and weight loss plan try the fat burning foods listed below. These are great food substitutes as opposed to eating more processed foods that put on weight.

The foods listed below are known to increase body fat metabolism.

At the end of this article I’ve provided a 30 day weight loss program for you to try and lose weight simply by substituting these foods into your daily diet.

Any bean, or legumes help to burn fat, improve digestion and muscle building.

Berries are great anti-oxidants and help to curve food cravings.

Cinnamon a well known spice enhances blood sugar absorption into working muscles to burn more energy and fewer calories stored as fat. Use ½ o 1 tsp of the spice with your morning oatmeal, yogurt, cereal, tea, coffee etc.

Chili Peppers are not only a hot spice but a great metabolic accelerator. And any pepper you consume will boost to your metabolism and support a greater body fat burn.

Since coffee is a stimulant it is known that it will increase your metabolic system right out the gate first thing in the morning. And in doing so the process of lipolysis (break down of fat) is ramped up. Two cups of coffee per day is a great way to start this fat burning process.

Cooking oils such as Enova oil (soy and canola) does not easily store as fat and also supports the feeling of fullness.

Eggs are good. They assist in burning fat and building muscle.

Fish increases metabolism to begin the fat burning process and provide a sense of fullness.  Increase salmon, tuna and mackerel within your daily diet.

Grapefruit is a who’s who of weight loss enhancing super foods.  Not only a great anti-oxidant but aids in lowering insulin (fat store agent) and helps to better regulate blood sugar and increase metabolism for greater fat burning potential.  Be sure to also eat the white membranes for the best nutrient value.

Green Tea like coffee ramps your system in the same light. By drinking a caffeinated tea that has catechins.  Catechins are flavonoid phytochemical compounds mostly found in green teas.  They are considered potent anti-oxidants with great potential to prevent heart disease and cancer.  Small amounts of this substance are also found in grapes, wine, black chocolate and black tea.  Catechins are said to remove belly fat.  If you want to receive a two-for-one health benefit; increased metabolism and mid-body fat burning agent in the morning, drink approximately 3 cups of green tea per day.

Nuts with the skin intact and almonds are the best to assist in weight reduction. They help to reduce hunger and build muscle.  Peanut butter is a testosterone booster which builds muscle and boosts the metabolism.  Women have smaller amounts of testosterone then men but will also benefit from the fat burning aspects of this fantastic food.

Ensure you consume more Spinach and other green vegetables.  They help reduce the free radicals in the body and are considered an anti-aging food. Vegetables in general are included into many diets where weight loss is a fitness goal. Spinach and other greens also improve muscle recovery after workouts and help to build muscle.

Lean meats such as turkey, chicken (without skin) and lean beef cuts are known to build muscle and boost immune system.  These high protein meats also assist in providing a sense of fullness while suppressing appetite.

Whey helps to burn fat and builds muscle.

Whole grains (brown rice, whole grain cereal, and quinoa) such as those listed in parenthesis consumed in small dosages, i.e. 1-2 cups per day will help prevent the storage of body fat.

Yogurt has probiotic (friendly bacteria) in it where research shows a high correlation in reducing belly fat because the bacteria helps to absorb the fat and use the energy throughout the day as opposed to storing it.  Both low and regular yogurt types provide the same types of friendly bacteria and will do the job. 1-2 cups of yogurt per day should help reduce your body fat.

Dairy Products such as fat-free or 1% low-fat milk cheese also helps to enhance weight loss while building strong bones.

Self Help Body Fat Reduction through 30 Day Fat Burning Food Choices

Simply pick a few food types of these food selections as substitutes for other “unhealthy” foods (e.g., baked, fattening, high sugar/carbohydrate content, or processed foods) you’d normally consume at your normal meal times for the next 30 days [For snacks in between meals only select food types from this list].  As you begin this process ensure you weigh yourself on the scale starting day one and take a tape measurement at the hips and waist.

Don’t step on the scale or tape measure yourself until the last day of the month.  On the 30th day, weigh yourself and tape measure the hip and waist. Congratulations on the weight loss and reduced hip and waist size!  Not to mention the way your clothes fit.

If your still in search of the ultimate natural weight loss program be sure to visit our best pick natural weight loss eBook recommendations that can be found within our home site at www.mirrorathlete.com/Books.html.  These are great videos and products of low cost with great value that can put you on the best natural weight loss program possible.  Or visit our publications site and read other MirrorAthlete articles.  Simple type in weight loss within our Word Press search box.

Other Resource

30 Low Glycemic Foods to Keep Your Blood Sugar Levels Down

References

Cosmopolitan.com.  Melt Flab Away:  The Best Fat Burning Foods.

Momswhothink.com.  Fat Burning Foods.

Women’sHealth.com.  The 15 Best Fat-Burning Foods.

Woodard, Marc.  Just admit it Your Fat.  Mirror Athlete Fitness Secrets.  21 July 2011. http://mirrorathlete.com/blog/2011/07/21/just-admit-it-your-fat/

Woodard, Marc.  10 Step Basic Weight Loss Tips.  Mirror Athlete Fitness Secrets.  22 January 2009.  http://mirrorathlete.com/blog/2009/01/22/mae-healthblog-diet-and-weight-loss-simple-part-ii-weight-loss-tips/

Woodard, Marc.  Lose Weight With Super Foods!  Mirror Athlete Fitness Secrets.  22 January 2009.  http://mirrorathlete.com/blog/2009/01/22/mae-healthbloglose-weight-with-super-foods/

Woodard, Marc.  Diet Pills, What’s the Health Risk Big Deal?  Mirror Athlete Fitness Secrets.  7 February 2008.  http://mirrorathlete.com/blog/2008/02/07/mirror-athlete-enterprises-healthblog-diet-pills-whats-the-deal/

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2012 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.

 





Foods That Will Reduce Stubborn Body Fat

22 10 2012

Which Foods Will Help Us Burn Fat Instead of Putting it on?

A natural and inexpensive self help weight loss program that doesn’t involve exercise, only food consumption!

I thought it would be interesting and fun to determine a common list of foods that would help anyone to burn more body fat.  Often we don’t have time to exercise daily. But one thing we all must do daily is to eat. And for those of you looking for a way to eat better and lose more body fat naturally throughout the day, you might want to try the fat burning foods listed below. These are great food substitutes as opposed to eating more fattening foods throughout the day. The foods listed below are known to increase metabolism and burn more body fat through the shear nature of their composition and effect on body fat metabolism.

At the end of this hub I’ve provided a 30 day weight loss program for you to try and lose weight simply by substituting these foods into your daily diet.

Any bean, or legumes help to burn fat, improve digestion and muscle building.

Berries are great anti-oxidants and help to curve food cravings.

Cinnamon a well known spice enhances blood sugar absorption into working muscles to burn more energy and fewer calories stored as fat. Use ½ o 1 tsp of the spice with your morning oatmeal, yogurt, cereal, tea, coffee etc.

Chili Peppers are not only a hot spice but a great metabolic accelerator. And any pepper you consume will boost to your metabolism and support a greater body fat burn.

Since coffee is a stimulant it is known that it will increase your metabolic system right out the gate first thing in the morning. And in doing so the process of lipolysis (break down of fat) is ramped up. Two cups of coffee per day is a great way to start this fat burning process.

Cooking oils such as Enova oil (soy and canola) does not easily store as fat and also supports the feeling of fullness.

Eggs are good. They assist in burning fat and building muscle.

Fish increases metabolism to begin the fat burning process and provide a sense of fullness. Increase salmon, tuna and mackerel within your daily diet.

Grapefruit is a who’s who of weight loss enhancing super foods. Not only a great anti-oxidant but aids in lowering insulin (fat store agent) and helps to better regulate blood sugar and increase metabolism for greater fat burning potential. Be sure to also eat the white membranes for the best nutrient value.

Green Tea like coffee ramps your system in the same light. By drinking a caffeinated tea that has catechins. Catechins are flavonoid phytochemical compounds mostly found in green teas. They are considered potent anti-oxidants with great potential to prevent heart disease and cancer. Small amounts of this substance are also found in grapes, wine, black chocolate and black tea. Catechins are said to remove belly fat. If you want to receive a twofer health benefit, increased metabolism and mid-body fat burning agent in the morning, drink approximately 3 cups of green tea per day.

Nuts with the skin intact and almonds are the best to assist in weight reduction. They help to reduce hunger and build muscle. Peanut butter is a testosterone booster which builds muscle and boosts the metabolism. Women have smaller amounts of testosterone then men but will also benefit from the fat burning aspects of this fantastic food.

Ensure you consume more Spinach and other green vegetables. They help reduce the free radicals in the body and are considered an anti-aging food. Vegetables in general are included into many diets where weight loss is a fitness goal. Spinach and other greens also improve muscle recovery after workouts and help to build muscle.

Lean meats such as turkey, chicken (without skin) and lean beef cuts are known to build muscle and boost immune system. These high protein meats also assist in providing a sense of fullness while suppressing appetite.

Whey helps to burn fat and builds muscle.

Whole grains (brown rice, whole grain cereal, and quinoa) such as those listed in parenthesis consumed in small dosages, i.e. 1-2 cups per day will help prevent the storage of body fat.

Yogurt has probiotic (friendly bacteria) in it where research shows a high correlation in reducing belly fat because the bacteria helps to absorb the fat and use the energy throughout the day as opposed to storing it. Both low and regular yogurt types provide the same types of friendly bacteria and will do the job. 1-2 cups of yogurt per day should help reduce your body fat.

Dairy Products such as fat-free or 1% low-fat milk cheese also helps to enhance weight loss while building strong bones.

Self Help Body Fat Reduction through 30 Day Fat Burning Food Choices

Simply pick a few food types of these food selections as substitutes for other “unhealthy” foods (e.g., baked, fattening, high sugar/carbohydrate content, or processed foods) you’d normally consume at your normal meal times for the next 30 days [For snacks in between meals only select food types from this list]. As you begin this process ensure you weigh yourself on the scale starting day one and take a tape measurement at the hips and waist.

Don’t step on the scale or tape measure yourself until the last day of the month. At the last day provided you used this list of foods as your meal substitutes, you’ll likely lose significant weight. And you can enjoy the way your clothes will feel as you near your 30th day. At the 30th day, weigh yourself and tape measure the hip and waist. Congratulations on the weight loss and reduced hip and waist size!

Tip: Do not weight or tape yourself in-between the 30 days. Body weight fluxes daily and a practice of daily measuring often stops healthy weight loss programs before they have a chance to take hold because too many of us expect instant results. If you lose weight the right way significant results can and do occur within 30 days. This tip helps to reduce the frustration that typically comes with daily measurements.

However, if your still in search of the ultimate natural weight loss program be sure to visit our best pick natural weight loss eBook recommendations that can be found within our home site at www.mirrorathlete.com/Books.html.  These are great videos and products of low cost with great value that can put you on the best natural weight loss program possible.

References,

Cosmopolitan.com.  Melt Flab Away:  The Best Fat Burning Foods.  http://www.cosmopolitan.com/advice/health/fat-burning-foods

Momswhothink.com.  Fat Burning Foods. http://www.momswhothink.com/diet-and-nutrition/fat-burning-foods.html

Women’sHealth.com.  The 15 Best Fat-Burning Foods. http://www.womenshealthmag.com/fitness/best-fat-burning-foods

Woodard, Marc.  Just admit it Your Fat.  Mirror Athlete Fitness Secrets.  21 July 2011. http://mirrorathlete.com/blog/2011/07/21/just-admit-it-your-fat/

Woodard, Marc.  10 Step Basic Weight Loss Tips.  Mirror Athlete Fitness Secrets.  22 January 2009.  http://mirrorathlete.com/blog/2009/01/22/mae-healthblog-diet-and-weight-loss-simple-part-ii-weight-loss-tips/

Woodard, Marc.  Lose Weight With Super Foods!  Mirror Athlete Fitness Secrets.  22 January 2009.  http://mirrorathlete.com/blog/2009/01/22/mae-healthbloglose-weight-with-super-foods/

Woodard, Marc.  Diet Pills, What’s the Health Risk Big Deal?  Mirror Athlete Fitness Secrets.  7 February 2008.  http://mirrorathlete.com/blog/2008/02/07/mirror-athlete-enterprises-healthblog-diet-pills-whats-the-deal/

 

Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2012 Copyright, All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





10 Step Basic Weight Loss Tips

22 01 2009

For me the following tips keep my body weight stable.  I could lose more weight through moderate calorie reduction or increased activities.  I choose not to.  Instead, I’ve set my weight where I’m comfortable and wake up every day energized and excited about my daily activities and never worry about my food choices.

“Lose weight and/or manage your weight after you’ve lost the fat”

1)    Find a daily activity that increases your metabolism 15-60minutes a day that you can get excited about and have fun.  Walking works best for me.  Think of other interests and mix it up, e.g., biking, hiking, camping, fishing, shopping, walk the dog, dance, yoga, exercise class, swimming, fitness center, home aerobic exercise equipment purchase, etc.  Any activity that increases heart rate will benefit your weight management program and is essential to good health.  Visit our home site health repository and read “Weight Management and Super Food Ideals, etc.”

2)   If you can’t get 3-4 fruits and vegetable servings per day because of cost or inconvenience, you must supplement your diet, or consume more concentrated quality super foods.  I use a high quality “natural” supplement daily with super food ingredients to boost metabolism, weight management and increased antioxidant protection for healthier longer living.  Visit my home site health repository to read our article, “Why we Need Super Foods.”

3)   Fad Diets – Stay away from any diet plan that restricts your food groups, such as carbohydrate, protein or high fat diet only.  These types of diets to include pharmaceuticals to achieve quick weight loss results will only harm your body’s metabolism.  Eventually these types of diets add on more weight with increased health risks.  Go to my home site within the health repository and read “Diet Pills, What’s The Deal?”

4)   Eat sensible meals.  I eat pretty much what I want to including snacks and other items I know are not in my best interest.  However, I love certain foods just like you.  The key here is to know when to stop.  Moderation and balance of food choice selection is important.  In order to eat sensible meals without going overboard, you must learn to incorporate healthy snacks in-between eating the main meals.  You will actually eat less for lunch and dinner if you do this because you won’t be as hungry.  Make sure you eat breakfast “This is the most important meal of the day.”  Your metabolisms health and stable weight management program requires this discipline.

5)    Don’t eat after 7:30pm.  Your metabolism slows down too much after this time.  If you feel hungry after this point, build an addiction around oranges, grapes, apples or fiber drink-bar in the evening.  You will become addicted to them… I guarantee you will not crave other deserts after about a week.  This is not to say you can’t have cake, pie, ice cream… You just don’t want to eat these things after 7:30pm and a day-to-day basis.

6)   Give up alcohol – Alcohol is responsible for much weight gain, weight loss failures and known alcohol induced illnesses that can create chronic body conditions.  If you can’t quit consuming beverages, or don’t want to, consider red wine (1-2 8oz glasses, proven health benefits).  Do not consume more than 2 drinks on any one day if you must drink alcohol.  Visit our home site health repository and read “Alcohol Consumption.”

7)    Drink water in the evening – Always have a glass of water at your side in the evening.  A lot of hunger feelings are not because your body requires more food.  Your brain really is telling your stomach you need more water but you perceive it as food.  This is because food has water in it where the brain signals the body to eat more for hydration purposes if you don’t drink enough water!  That can add up to a lot of calories and ultimately body weight!

8)   If going to a social function always ensure you eat a small meal not less than 2 hours before the main meal, especially when you know there will be a lot of rich foods served.  You will not be as hungry and you will indulge less because you will not be as hungry.  Visit our home site health repository and read “Holiday Weight Management.”

9)   Try to only eat fast foods once a week if you must do so.  There are so many chemical additives and preservatives in these foods.  These chemicals can make you ill, cause chronic health problems e.g., diabetes, obesity, high blood pressure and high cholesterol levels, etc.   I don’t tell you to give up these foods; I only suggest you look for more organic alternatives.  Visit our home site health repository and read “Restaurant Foods Healthy?  Or any of our articles written on Super Foods for weight management and antioxidant boost.”

10.)   Give up diet sodas and deserts that contain aspartame, splendid, spoonful, etc.  Aspartame as a sugar replacement goes by many brand names.  Read my health article on “Aspartame the Silent Killer” located at our main site health repository.  Diet soda has the opposite effect on your body weight.  The aspartame industry is responsible for poisoning our families and creating obesity within our children at an alarming rate.

Although weight loss is not exactly simple, weight maintenance once the desired weight is achieved only requires modest will power and discipline.  If you want to lose weight, I recommend you apply all my principles above.  Once you achieve your desired body weight goal, then you only need to maintain the weight by using in variations from the list above that works best for you.

 

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.





Lose Weight With Super Foods!

22 01 2009

There is a lot of information on the Internet with regard to super foods as highly nutritious, antioxidants, diet weight loss enhancers and much more.

 Super foods are great antioxidants.  They are proven to minimize oxidization within the body.  Accelerated oxidization due to free radicals in the body causes the body to age and break down internal cellular structure at an increased rate dependant on the amount of free radicals versus antioxidants one incorporates into the daily diet.  Super foods are a great free radical fighter.  The analogy here is much like an apple skinned and exposed to air.  Without a protective skin the apple begins to oxidize and it turns brown.  This is because the apple is now spoiling and dying at a cellular level.  The mineral & vitamin nutrients (much like the exposed apple) we consume can oxidize before they can optimally benefit your health at the cellular level.  The scientific data shows that oxidization at an accelerated rate has a direct relationship on your DNA and impacts on an aging body’s metabolism, weight, illness and disease manifestation, etc.  If you want to stay healthy and fit even as you age, but just don’t have the time to eat right, I highly recommend you supplement your diet with high quality super food antioxidant vitamin mineral packs daily.  See our site Wellness Company, we have all natural supplements in a convenient AM/PM packs for virtually every diet and health scenario, also 100% satisfaction guaranteed.

 I’ve listed a few items that are not only super foods, but also healthy weight loss foods you can incorporate into your diet plan.  So if you are thinking about a healthy diet and/or weight loss program, I recommend adding one or two of these super foods to your daily food intake program.

    1)  Grapefruit – Known as a fat fighter, can be purchased in capsules, contains cancer fighting compounds, red grapefruit has been shown to lower triglycerides.
    2)  Sardines – Mass protein benefit and omega-3’s which boosts cardiovascular health, boost mood and stabilizes blood sugar. They are free of contaminants such as mercury and heavy metals and very inexpensive.
    3) Pumpkin – Canned pumpkin, or fresh pumpkin is loaded with fiber, easy to prepare.  Enhance flavor with cinnamon (blood sugar reducer), it’s filling and delicious.  There are many weight loss recipes based on pumpkin.
    4). Range fed beef – Range fed Beef is a great diet food, doesn’t contain antibiotics.  It is a high protein source, protein stimulates metabolism, you feel full longer and range fed is high in omega-3’s which provide many other benefits.
    5)  Green Tea – Is rich in antioxidants, promotes healthy heart, digestion, blood sugar regulation, body temperature, raises metabolic rate, and accelerates fat burning process.  Five cups a day is said to be the ultimate fat loss solution.  Green tea is also a natural relaxer, de-stressor.

If none of these super foods look appealing to you… Go to www.mirrorathlete.com and enter super foods into our health search engine at the top of the page.  You will see convenient links for further super food research and selections to further your weight loss goals.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.





Good Nutrition & Calorie Count To Lose Weight

16 11 2007

I’ll provide you with an excellent example how to gage the nutritional calorie intake for weight management success. Here we look at counting calories as not an grueling chore for weight management success, but to understand the importance behind it.   

 When you get time, go out and buy a nutrition-calorie handbook.  These books are in almost every bookshop, grocery and online store, etc.  Here I teach you the basics of calorie counting.  Although counting calories is not fun, it is important that this relationship to what is being put into the body is understood.  Once you see the example I lay out, you’ll completely see the importance in having a basic understanding of calorie counting, why people do it and what this means for weight lose and maintenance success.   I paint the worst case scenario in this example in which you “should not follow” to lose weight.  But I believe will get my point across quite nicely.

 Believe it or not, many people work their diets this way.  This is why crash course diets don’t work, e.g., high protein, high carbohydrate, or high fat diets.  They set you up for quick weight loss results and failure.  The body requires balance for the mind, body and soul. The fact of the matter is your body requires specific types of food group percentages with daily activity and exercise to burn effectively.  If you don’t balance out your proteins, carbohydrates, fats, fibers, vitamins and minerals on a daily basis, your body will get sick.  I consider obesity allowing the body to get sick, “ill with greater disease risk.  This is the body’s way of telling you you’re making it sick (a weight scale is a great feedback mechanism).  Your body also requires exercise.  For those that don’t remember 3500 calories equal approximately 1 pound.

 For my example, the total calories in a Quarter Pounder with cheese…“I know you hate the math, but here it is” [30g fat (9cals/gram)=270cal, 28g Carbohydrate (4cals/g)=152cal, and 27g Protein (4 cals/g)=108cal]  Total Quarter Pounder Calories =530. 

 There are 530 calories in a Quarter Pounder with cheese.  If you want to lose weight the suggested calories to consume in a day are as follows: 

 In our example above, if you ate 3-4xquarter pounders with cheese at 530cal each, this would max an average woman’s daily food intake in a day and then some. Calorie intake averages all over the map for men and women.  For the sake of argument let’s average this out.  Women require ~1700 cal/day and men require ~2500 cal/day.  Men could eat approximately 4 in a day before they came close to maxing total calories in a day.  Sounds great eh!  You could lose weight this way right!  Not!

 “Oh I know, now some of you are thinking, perfect,” I’ll just eat 2quarter pounders with cheese per day to lose weight because Marc said shows this would be under my daily calorie requirement.  Although this may be true “I mentioned no such thing, I merely painted one example of many.”  Although this fad diet example like “eating fresh” sub-sandwiches may work for the short-term, it will not work long term.  The reason is you have not balanced your meals daily, nor have you learned to change your eating habits to balance out all you consume in life, throughout your lifetime.

 The proportion of carbohydrates and proteins look fairly balanced looking at the quarter pounder with the exception of the fat composition. There is absolutely no balance in variety, very few vitamins, minerals or fiber.  Most of these fast foods are processed with chemical names I can’t even pronounce (non-organic ingredients).  If this were a daily diet, you’d be unsatisfied and eventually put on weight because of the processed chemicals in many of these foods and the artificially sweetened drinks you’d wash them down with.  Within 5 days, your body would feel sick and you’d continue your old eating habits to feel better. Hence, behavior did not change, nor did your weight loss technique.  A healthy consumption habit and daily exercise pays big dividends with balanced daily meals.

SEE The Full Story “New Year’s Weight Loss Basic Secrets!”

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2007-2009 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.





3 Important Components to Successful Weight Management

25 09 2007

Weight Control is a very important issue with regard to good health and overall fitness.   In order to obtain the balance required to control weight and achieve good health “three” very important elements are essential to first understand about balancing body composition to control weight.  In order to get a handle on weight control one has to have a good understanding of cause and effect pertaining to nutrition, exercise, and fitness.

 1)     The nutritional component is a molecular nourishment process within the body where living organisms assimilates food and replaces tissue and stimulates growth.   If an organism can’t assimilate all that’s put into the body it will be stored as fat “pretty straight forward.”

 2)   The exercise component is the act of putting the body to work while increasing metabolism, strengthening muscle, tendons, ligaments and bone maintenance to name a few” also burn more fuel [ideally “fat”].  Muscle burns more body fat.

 3) The fitness component is the effect of the first two essential elements toward maintaining and regulating body weight “the elements to good health are balanced, or their not.”  “Fitness is defined as being the proper shape, size; “fit body” relative for your body type, age, sex, etc.”  This is a fairly simplistic and generalized statement.  “What seems normal and comfortable to you may not necessarily be fit, or health.  We all tend to see ourselves differently as we gaze into the mirror.

 By now I’m sure you’ve figured out the first two elements to balance overall weight control are dependent upon nutritional and exercise behavioral components.  For example, if you over eat and don’t move your body with purpose “it will store excess fuel as fat.”  If you never get adequate exercise “movement,” on a daily basis, especially as we age “we’ll tend to get heavier.”  However, if we do the opposite, consume less and move around daily “with purpose,” the fat will slowly come off the body.  The examples serve as a simplistic cause-effect of weight control, but one I can all relate too.  Big tip of the day, many weight loss supplements offered within extreme dieting programs are very dangerous, and one should “NEVER” enter a weight loss program based on starvation (800calories, or less, unless monitored weekly by a nutritionist).   Let me be clear, these extreme fad diets “always” mess up metabolism at the cellular level.  This means, you may have dramatic weight loss effects for the short term, but as soon as you go off the program and the old behavioral eating habits take hold, you’re body tends to grow bigger.  Moderation is key in controlling weight and balancing the three important elements to lose weight and keep it off successfully.

SEE The Full Story “New Year’s Weight Loss Basic Secrets!”

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2007-2009 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.