Fast Weight Loss Diet

By Gary Grewal

Finding time for ourselves is getting very difficult these days. This is mainly due to our hectic routine and thus we try to get maximum things done in the limited free time we get. Personal fitness is one of the things that we often neglect and don’t pay much attention to. Some people simply don’t find enough “intervals” to indulge themselves in some form of exercise so that they can stay in good and healthy shape. If you somehow manage to take out even 30 minutes from your routine and dedicate it to exercising you will see a major change in yourself.

Walking is the best exercise you can do. It helps you in doing low to medium intensity exercise at your pace and if you combine both these levels of intensities then you can maximize your weight loss result even further. You can do a one minute interval of fast walking or even slow running during your walking session so you get your desired result. Start with normal speed and maintain it for a few minutes or until you are comfortable with your pace. Then considerably increase your speed for one minute so much so that you feel “winded up”. Then again slow down to your normal speed. Repeat this process throughout your exercising session and you will see drastic changes in you after just few days.

Here are some benefits of these intervals:

1. The first benefit that intervals offer you during the exercise is the large amount of weight loss that you have always wished to achieve.
2. These intervals help you in pushing yourself to the limits. Through these you can easily cross from anaerobic threshold to anaerobic metabolism. This will also help you in getting better at more intense exercises.
3. Once you feel physically fit you will find it much easier to do much intense exercises. Thus you will be able to burn even more calories once you start doing higher intensity level exercises.
4. Your better physical condition will make you feel less fatigued and you will feel fresher throughout your day. You will also notice another major change where you will find it easier to perform tough tasks.
5. Intervals in exercise will help you in increasing the metabolism of the body. This way you will be able to burn even more calories throughout the day.
6. Intervals make your body burn calories even after the exercise is done and while you sleep.
7. Intervals help you tone the muscles.
8. Intervals do not let you get bored during the exercise.
9. Intervals give you energy to do tough and more number of sets and let you have quick weight loss.

Short intervals during exercises are much more effective than normal exercising methods. You will not only experience quicker weight loss but also feel much energetic throughout the day. Another advantage to intervals in exercises is that they will add spice to your exercising routine and as a result you will not get bored.

About the Author: Gary Grewal is the founder of http://www.101weightloss.com/; a site featuring over 100 articles on weight loss diets, pills, eating right, exercises etc. Visit his site for many more tips on quick weight loss.

Permanent Link: http://www.isnare.com/?aid=248531&ca=Wellness%2C+Fitness+and+Diet

Labels: interval, Weight Loss

How to Overcome Weight Loss Plateau
By George Tohme

In addition to being a pharmacist with several sub-specialties in diabetes and cholesterol management, smoking cessation a personal trainer and certified nutrition guide, I was obese the first 17 years of my life and for the following 3 decades I struggled with keeping the weight and often hit plateaux, peeks and troughs that seem to last indefinitely no matter what I do. I just was not able to find balance, peace of mind and I lived with guilt through out that entire period. Even the professional advice I sought did not seem convincing and did not produce results.

So I went on a quest for answers, and that's the main reason I specialized in those fields, until I found the answers for permanent weight loss, permanent weight control and breaking beyond all plateaux without dieting and while enjoying a great emotional, physical and balanced lifestyle. I have included the results of my long quest in my book titled " Lifestyle Makeover for Diabetics" in Action Step 4 which takes up half of my book. From Action Step 4 till the end of the book the information provided applies to all people and not just diabetics. But I have specifically addressed the issue of overcoming plateaux on Pages 232, 233 and 234 In Action Step 4 of my book.

There are several factors that contribute to this problem:

1) With this first scenario I address those who are uninformed or misinformed.

When people go on a "diet", skip meals or take OTC or RX Diet pills they lose weight due water loss, some fat but a good chunk of precious muscle mass. They feel good for losing that weight the first month or so but what they are doing is setting themselves up for a vicious trap. When they lose this precious muscle, which weighs more than fat, they cause a drop in the Basic Metabolic Rate (BMR). The body burns lots of energy to keep muscle cells alive. When a good chunk of muscle is lost for good than the body burns less energy and stores the balance as fat. So that's a main reason why people stop losing.

Moreover, most "dieters" want to lose weight by food restrictions without increasing their level of activity (I don't use the word exercise). We CAN NEVER maintain any weight lost without activity. More Often than not people overestimate their level of daily activity. One more reason people feel that they stopped losing.

One has also to look at the quality and quantity of food consumed. People way underestimate the density of food consumed because they are mis or uninformed. People don't have a clue about making balanced food choices, about the importance of incorporating 30 to 35 grams of fiber daily which includes a wealth of benefits on weight loss and health in general, don't read food labels and expect to lose weight. " Oh I just had a small piece of lemon cake"! Well have they read the nutrition label of "that small piece of Cake" they would have realized that it included a total of 400 calories, some 50 grams of sugar and 25 grams of fat. I challenge all readers of this article to read the Nutrition Labels of some of these cookies, muffins, cakes, chips and see how heart and artery blowing they can be. If people are not reading Nutrition Labels of the food they eat (which is the overwhelming majority of our population) then they will not only gain weight but their lives are in real and imminent danger.

The second scenario is when people are informed and have been trying to lose weight by making favorable food and activity choices. After 2 or 3 months into their quest and periodically thereafter they might hit a plateau.

A great plateau buster is to include a variety to the activity they are doing. After a while our brains track our patterns and in order to find balance, technically known as "Homeostasis", the brain adapts the energy burnt just enough to accommodate the energy demand from the activity performed. Consequently, we can enter into a plateau. So increasing the intensity or duration of the activity is not always the answer because we to take into consideration our limited time.

The answer is "variety" of activity. Through out the day we need to aim at walking about 12 to 15 thousand steps gauged by a pedometer (cheaply bought at discount stores, pharmacies and fitness institutions for $7 to 10). Three times a week people need to schedule a sustained bout of a "Variety" of activity for 30 to 45 minutes. One day do walking, the next do cycling on bicycle or a stationary one, the following time walking including hilly terrain, next swimming, the following time walk on a treadmill. Use brisk pace which is faster than normal pace. Do not forget wearing rubber walking padded shoes to avoid overuse injury.

During those bouts a crucial and simple factor can be added for beginners and advanced alike which is to use "Interval Cycle Training" which is Bouts of varying bouts of fast and slower movement. All these variety factors keep the brain confused and not adapt to a specific routine. Hence continued results. More details are found in the Activity section in Action Step 4 of "Lifestyle Makeover for Diabetics"

Here is also a quick plateau buster checklist:

-" Am I eating enough fiber?"

-"Have I been skipping meals or snacks?"

- "What have I been eating for snacks?"

-" Have my portion sizes gradually become bigger?"

- "Have I gone back to drinking soft drinks?"

- "Have I been accounting for all sugary or salty snacks and beverages consumed daily?"

A more extensive checklist and all these issues are covered much more extensively in simple format in my book mentioned below.

My Credentials:

George F Tohme, Pharmacist, graduated from The University of Pittsburgh, Pa in 1987 and currently practicing in Texas. I am certified in Diabetes (Univ. of Texas at Austin) and Cholesterol Management (American Pharmacists Association), Smoking Cessation ( Univ. Of Pittsburgh), Nutrition Guidance (Cooper institute) and a Personal Trainer (ACE).

Author of: "Lifestyle Makeover for Diabetics".

Read Excerpts: http://www.lifestyle-makeover.com/

Future Release: "Lifestyle Makeover for Smokers"
AskGeorgeAboutDiabetes.com (It's free to ask)

George Tohme R.Ph.
Lifestyle Makeover
2911 Turtle Creek Blvd.
Suite 300
Dallas, Tx 75219
Tel: 214 523 9008
Fax: 214 523 9001
Cel: 214 674 0183
email: mail@lifestyle-makeover.com
Website: http://www.lifestyle-makeover.com/
AskGeorgeAboutDiabetes.com

Article Source:

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Labels: plateau, Weight Loss

written by Guest Writer, Bob Davis.

Irritating substances

Our internal body passages are lined with mucous which is a protective barrier between our sensitive cells and the 'outside' world. Our air passages and our digestive tract are really external to our bodies, making us subject to whatever elements may be present. The consistency and thickness of this coating varies according to the challenge. In normal times, the mucous remains as a thin protective barrier. In times of distress, such as with a head cold or with the ingestion of irritating foods, additional mucous will be formed as an additional barrier between the body and the irritating substance and also as a vehicle to flush out the irritant from the body. We are aware of this action with a head cold and a productive cough. We may be less aware of this action in our digestive tract.

Swallowed mucus from an abnormal sinus discharge presents a challenge to the digestive tract. The stomach and intestines have a protective layer of mucous which is a barrier against our own digestive juices. Quantities of mucous in our digestive system are dealt with by increasing acid production in an attempt to remove it by digestion. This causes the litany of heartburn, acid reflux, and esophageal corrosion.

Chronic conditions can leave a perpetual build up of mucous which clogs our system, contributing to our depressed health. This acts as a trap for the waste products, such as dead cells that would ordinarily have long passed out of our system.

Juice fasting eliminates certain foods

Juice fasting eliminates the usual mucous forming foods from our diet, such as refined flour, and stimulates the digestive tract to be normally active, further reducing the presence of the irritating substances and the excess mucus that results. Juice fasting accomplishes the task of removing excess mucous, dead cells, and other entrapped foreign material and also supplies an abundant supply of nutrients which the body, in its renewed energy level, immediately utilizes to heal. This is a powerful regeneration process, and you have it in your own hands to accomplish. You don't need to go anywhere. You don't need to have this procedure performed upon you. You can accomplish it yourself. This is nothing but good news!

Labels: Healthy recipes, Nutrition, Weight Loss

written by Guest Writer, Bob Davis.

Juice fasting for health

There are several kinds of fasts, from those for religious reasons that fast until sundown to those who take nothing but water for long periods. If the juice fasting is for health purposes, it makes sense to support your body's needs while you reduce or remove some necessary elements from your diet.

The basic elements that we need to remove from our diet for the sake of our health are cooked food and animal products. This includes the denatured packaged products such as white flour, refined sugar etc. and all animal products such as red meat, poultry, fish and eggs. The only animal product that is usually allowed is a little honey for sweetening purposes. The best single method to accomplish these ends is to juice fast.

In order to do this properly, you will need a juicer which is a machine specifically made for this purpose, It is nor a mixer or a blender. It is not a citrus juicer. it is a device that is made to deliver vegetable juice out of a spout while the fiber is deposited another way.

Juice fasting for weight loss

Some people may enter a juice fast as a way to address some disease condition. Others may use a fast in order to detoxify their body or to lose weight. For whatever reason you may chose to juice fast, one dramatic element is the immediate and dramatic loss of stored body fat. This has multiple health benefits.

Much of the toxins stored in our body are in our body fat. Metabolizing the fat forces the toxins into the blood stream where the body processes them to be eliminated. This elimination is not entirely done through the alimentary canal and the urinary tract. A major organ of elimination is the lungs. We will breathe out some toxins in our breath.

Toxins in the body

Another major organ of elimination is the skin. We will not only exude toxins from the surface of our skin, causing people to bathe frequently every day, but the skin may erupt in boils as the toxins, especially petro-chemicals accumulate in boils.

As we realize the great load of poisons we have carried by the amount of toxins that are being discharged, we can wonder how we survived at all. One lady of my acquaintance was so severely involved by the heavy discharge of chemotherapy chemicals from her skin that she constantly showered. Also, her breath was foul and her mouth had a chronic horrible taste.

This was all accomplished by juice fasting.

On the other hand, I also know a man who was only slightly affected by the discharge of toxins from his body, as he lost a pound a day for 28 days.

It all depends upon what is the challenge to your body to detoxify and how your body, in its own wisdom, 'decides' to lose the stored poisons.

How long to stay on a juice fast

The 'rule of thumb' is to stay on the juice fast until you have been free of detoxification symptoms for two days. These symptoms can be rather severe, making one to believe that 'the cure is worse than the disease.' However, this is certainly not true in the long run.

It is possible, during an extended fast, that a person may have more than healing crisis. You know that you are succeeding when you have a healing crisis. In cases of severe illness, some practitioners provide a juice fasting program for, perhaps, three days a week and the rest of the time the patient eats normally of selected fresh fruits and vegetables.

Meat in the diet

Meats are not a part of a recovering patient's diet, especially during the critical detoxification period. After that, some practitioners allow the patient to have small amounts of animal protein sources such as two ounces of white fish or an egg a week. Other practitioners do not allow their patients to eat any animal products during their recovery or sustaining periods.

The prohibited foods include all animal flesh of any kind, including fish, poultry, eggs and dairy products. The only exception for some is the inclusion of a tablespoon of honey once a day for sweetening.

A strict juice fast is necessary until a good recovery is established. This may take from several days to three weeks or more. Almost always, there is immediate evidence of the success of the fast. The patient will know the next day, the family will know in two or three days and the doctor will see measurable results within a week or so.

Labels: Healthy recipes, Nutrition, Weight Loss