Avoid These Foods After Exercise to Burn More Fat

(Article first published as Foods to Avoid after Exercise on Technorati.)

People understand the importance of combining proper diet, psychological motivation and regular physical activity in their quest to lose weight. Most are shocked to find out that certain food combinations eaten after exercise may actually sabotage any weight loss benefit by disrupting the way fat is metabolized after a training session.

Professional athletes know the importance of eating plenty of fast burning carbohydrates before training or competing to provide an immediate supply of energy. According to a study in the Journal of Applied Physiology, you should eat low carb after an aerobic workout to enhance insulin sensitivity and optimize the storage and release of body fat.

No Carbs for 2 Hours after Exercise

Further information from HGH Magazine underscores the importance of avoiding sugary drinks, especially fruit juices containing fructose after exercise. Physiologists measuring the levels of Human Growth Hormone (HGH) for the 2 hour period after exercise note that a significant decline is observed when sweetened drinks are consumed during this time.

Increased HGH production is an important benefit of aerobic activity, as it enhances fat metabolism for hours after training. To receive the most benefit from your fitness routine, it’s important to limit calories from high glycemic and quick release carbs. Avoid these foods, and you’ll find you’re able to hit your weight loss goal much faster, as you improve the efficiency of your fat burning metabolism.

Sweetened Drinks and Fruit Juices

Drinking sugary drinks after a vigorous workout is one of the worst mistakes made by most people exercising to stay healthy and lose weight. One of the important effects of exercise is to dip into your fat reserves to release energy for use during and after training. This benefit is lost when a ready supply of sugar is flooded into the body from drink.

Sugar from soft drinks and fructose from fruit juice have the same dampening effect on your metabolism. Many of the sports drinks available also contain sugar, so it’s important to read the label before consuming. Experts suggest that water is your best bet to rehydrate after exercise, and another smart choice would be unsweetened iced tea.

Researchers have discovered that the fat burning process usually begins after the session ends. Work to preserve your natural HGH levels which are heightened after physical activity, and avoid insulin resistance. Don’t miss out on this essential exercise benefit, and reduce your risk of metabolic disorders such as diabetes at the same time.

Pasta, Breads, Candy and Junk Foods
After a strenuous exercise session, people instinctively want to eat. The body sends a special signal to the brain for food, and many people head for a quick snack, typically something high in sugar and carbs. While this type of eating is unhealthy for anyone concerned about their health and losing weight, it‘s especially detrimental post workout, as it will negate many of the positive benefits from your efforts.

All refined carbs, including breads, pasta, snacks and candy instantly turn to sugar when eaten and have the same effect as sweetened drinks. Stick with protein, fat and high fiber foods such as nuts, seeds, meats and vegetables. While these may require a little more time to prepare, they’ll fill you up fast and allow you to maximize the benefits of your training.

You can avoid the pitfalls made by so many people who rely on exercise to stay healthy and lose weight. Avoid all sweetened drinks and processed carbs which have a devastating effect on your fat burning metabolism and HGH level. Substitute water and naturally low carb foods in the 2 hour post workout period to optimize the weight loss and health benefits from your exercise sessions.

Exercise Extends Life, Assists Weight Loss

(Article first published as Exercise Assists Weight Loss Goals, Increases Life Span on Technorati.)

The health of Americans has been slowly declining for the past half century, due in part to the dramatic rise in processed junk foods which comprise the bulk of our diet, and a general lack of physical activity. Many children and young adults will find they are part of the first generation to live shorter lives when compared to their parents.

Medical researchers have made great strides over the last 10 years discovering how detrimental a poor diet and lack of exercise can be to our health, and regularly promote a well balanced, reduced calorie diet and regular physical activity.

This advice is underscored by the results of a large study published in the International Journal of Epidemiology which showed that moderate physical activity reduces all causes of death by as much as 24%, and assists in promoting healthy weight loss goals.

Moderate Exercise 5 Days a Week

The results of this study are important because they demonstrate that people can begin exercise at any age and begin to realize the life-extension benefits. Weight loss is another critical consideration, as regular exercise improves blood sugar and insulin response which leads to the release of body fat.

This study showed that exercising 30 minutes a day, 5 days a week provides almost the same benefit as those who exercised an hour each day, every day of the week. The bottom line is to get moving, regardless of your age. Our muscles have evolved to be active, and when we’re sedentary, the risk of heart disease, stroke and diabetes increase by as much as 50%. U.S. News and World Report details the 5 essential benefits of exercise to your health.

1. Reverses the Effects of Stress

Stress is an unseen killer which increases levels of the ‘fight or flight’ hormone cortisol on a sustained basis. Exercise promotes the release of calming brain chemicals such as serotonin and dopamine which naturally reverse the effects of stress. Lowering cortisol will naturally assist weight loss, as inflammation will be reduced, and metabolism will shift toward burning fat.

2. Lifts Depression
Burning 350 calories by exercising 3 days a week has been shown to alleviate the symptoms of depression as well as an antidepressant. Exercise can stimulate the growth of neurons in the brain, and restores connections between brain cells. Antidepressants are dangerous drugs with a host of potential side effects. Exercise will help you to feel better about yourself which helps you stick with your healthy eating plan.

3. Exercise Improves Learning
Physical activity increases the release of brain chemicals called growth factors which improves the communication between cells. Not only does regular exercise improve muscle tone, it also challenges the brain, possibly helping to prevent devastating diseases such as Alzheimer’s.

4. Improves Self-Esteem and Body Image
Exercise naturally tones and conditions your muscles and improves the processing of sugar for use as energy instead of fat storage. Nothing will power you toward your weight loss goal better than looking in the mirror at your newly sculpted body.

5. Leaves You with a Natural High
People who exercise regularly, especially with short-burst interval training, experience a euphoric feeling which only comes from physical activity. Run, bike, jog, walk or swim intensely for 30 to 40 seconds, then slow down for 5 minutes and repeat. This has been shown to leave you feeling great, and is the optimal form of exercise to deliver weight loss results.

Regular physical activity is a necessary compliment to a healthy, carbohydrate restricted diet. Exercise stimulates the production of chemical messengers which help to lift mood and fight depression, and provides critical support to metabolic functions. Most importantly, just a little exercise each day will reduce risk of disease, lengthen your life and lead to natural, permanent weight loss.

Motivation Key to Weight Loss Success

(Article first published as Motivation Speeds Weight Loss Results, Keeps Weight Off on Technorati.)

Nutrition experts agree that the foundation of healthy weight loss involves a well balanced, calorie restricted diet and physical activity on most days of the week. Beyond these essential underpinnings are the motivational and psychological aspects of weight reduction which can mean the difference between success and failure.

Recent research released from The Journal of Medical Internet Research indicates that people who have lost weight were more than twice as likely to keep the weight off if they kept track of their progress using an online recording system.

This is consistent with studies demonstrating that people lose weight more consistently and faster when they keep a dairy to record all foods eaten each day. Aside from diet and exercise, there are several important steps to help motivate your mind and hit your ideal weight target.

Step 1: The Power of Motivation to Lose Weight
People are much more likely to achieve and maintain their weight loss goal when they’re motivated by others. Losing weight significantly reduces the risk of sudden death from a heart attack, diabetes, stroke, dementia and many cancers, yet many people never attain or maintain their weight goal. The motivation provided by a friend or family member is the missing key to weight loss success for many.

Before beginning your weight loss journey, find somebody who will be able to encourage you when you hit the inevitable low point or plateau in your quest. The encouragement they’ll provide is invaluable, providing the strength and psychological boost to continue toward success. Interestingly, researchers have found that people who are financially incentivized to lose weight achieve a 70% success rate, making money a powerful source of motivation.

Step 2: Eat It, Track It and Don’t Cheat

Keeping a food dairy is a proven method that leads to permanent weight loss. When you record everything you eat, you’ll quickly find that most meals tip the scales at nearly twice the number of calories than you really need. Use a smaller 9” plate and you’ll automatically eat 40% less without even noticing the difference.

Since many tracking programs break down fat, carb and protein ratios, you’ll find that highly refined carbs are blocking your road to success, as they cause wild blood sugar surges which tip your metabolism toward fat storage. Be honest with yourself by measuring and weighing foods, and enter them to your log either before or immediately after eating.

Step 3: Set a Food Clock

Working on the knowledge that it takes approximately 20 minutes from the time you begin eating until your brain registers the full signal, set a 20 minute food clock as you begin each meal. The idea is to eat slowly, chewing each bite so you can savor and enjoy the flavors of your food. If you hit the 20 minute mark and haven’t finished, then it’s time to stop.

While proper diet and sufficient exercise are an essential part of a successful weight loss plan, it’s also important to incorporate the resources of mind and motivation. Solicit the help of someone who can motivate you, providing encouragement when you stray off track, and use a menu diary and food clock. Get your mind in the game and you’ll find the added support you need to hit your ultimate weight loss goal, and keep it off for life.

Super Foods Assist Weight Loss and Fat Burn

(Article first published as Super Food Diet Drives Weight Loss, Fuels Fat Burn on Technorati.)

Researchers have been aware of the powerful health benefits of a Mediterranean style diet for the last decade, and information is emerging to revel how a critical component of the diet directly affects our genes to promote natural weight loss. The results of a study published in BMG Genomics demonstrate how extra virgin olive oil beneficially impacts more than 100 separate genes which affect fat storage and obesity.

Phenols, the active nutrients which are abundant in cold pressed extra virgin olive oil act to suppress inflammation in the body. This results in metabolic alterations and natural release of fat from storage. This is particularly important because inflammation is known to dramatically increase risk of heart disease, diabetes, stroke and many cancers.

Food Directly Impacts Fat Burning Genes
The foods we eat have a significant impact on our genes, and each meal consumed has a calculable effect on genetic switching, being either beneficial or harmful to our health. It’s important to understand that by making the proper dietary changes, we can alter our health risk profile. Incorporate these fat burning super foods into your diet to realize your weight loss and health goals.

Cold Pressed Extra Virgin Olive Oil

The results of this study highlight the importance of extra virgin olive oil to a healthy weight loss plan. This oil is a rich source of monounsaturated fat which encourages the release of fat by increasing metabolism and reducing systemic inflammation. It’s important to note from this study that olive oil which had been refined did not have the same beneficial weight loss or health benefits.

Additionally, it’s best not to cook with the oil as this will change its natural characteristics. Use it mixed with vinegar and spices as a dressing over your next salad full of fresh greens and vegetables. Experts agree that a tablespoon of olive oil each day is enough to receive the gene modification benefits and release stored body fat.

Nuts and Seeds
Nuts and seeds, specifically walnuts and almonds, have been regularly maligned as unhealthy due to their high calorie count, yet these super foods have been shown to regulate weight and trigger the release of fat. Nuts and seed are nature’s perfectly balanced food, with most health benefits coming from their superb balance of healthy fats, minerals and fiber. Enjoy your nuts and seeds raw, not roasted for maximum metabolic impact.

Berries of All Shapes, Colors and Sizes

Humans have evolved eating berries over countless generations. Berries are loaded with fiber which binds with the fruit sugar, fructose to prevent blood sugar from spiking. More importantly all berries are packed with powerful nutrients and phytochemicals which have been shown to lower disease risk and also modify critical obesity regulating genes. Have a cup of berries each day as an aid toward naturally reducing fat reserves.

The foods we eat control our genetic destiny, how we age and the illnesses we develop over the course of many years. The important point to understand is that we’re continually altering our genes daily as we eat, and can change our genetic destiny by modifying our diet. Eating healthy and including fat burning super foods is a smart choice to release excess fat and maintain a natural and healthy weight for life.

Memory Affected By Weight and Belly Fat

(Article first published as Lose Weight to Improve Memory, Burn Belly Fat on Technorati.)
The extra weight carried by nearly three-quarters of the American adult population increases the risk of many diseases ranging from heart disease and stroke to metabolic disorders such as diabetes. New research indicates that memory loss and dementia should be added to the long list of health afflictions exacerbated by excess weight.

A study assembled with data from the Woman’s Health Initiative indicates that the memory of woman as they age declines by approximately 1% for every single-point increase in Body Mass Index, a statistical indicator used to determine normal and excess weight.

Researchers believe that excess weight around the hips increases inflammation in the body which is known to be detrimental to the normal function of many organ systems, including the brain.

Reversing Memory Loss and Belly Fat

Excess weight, especially when stored as abdominal fat causes high levels of cortisol to be released which creates metabolic disturbance, increased blood pressure and weight gain. It’s essential to control your metabolism through dietary and lifestyle changes that will reduce your risk of memory loss and lead to natural weight loss. Fortunately, there are important steps you can follow which will specifically target belly fat and lead to improved health and reduced risk of illness.

Proper Diet is Key to Burning Belly Fat

Abdominal fat is caused by a poorly balanced diet and lack of physical activity leading to metabolic disruptions in the body. The food you eat is the single most important signal you send to your body, and the composition of every calorie instructs your metabolism to either burn or store fat.

Consuming a diet full of refined junk food causes a surge of excess sugar in the blood. This is interpreted by your body as a sign that food is plentiful and the excess energy should be stored as fat. Your belly is the primary target for fat storage, and this is the most dangerous type of fat as it forces the release of cortisol and other hormonal and chemical messengers throughout the body.

Read Nutrition Labels and Make Smart Food Substitutions
You can break this fat storage cycle and release belly fat from storage by modifying the type of foods you eat. Begin by replacing high calorie junk foods and snacks with healthier choices such as nuts, seeds and limited amounts of fruit. Read the nutrition labels, and avoid any food which has more than 10% of calories in the form of sugar, or 20% of calories from carbohydrates. This provides a general guideline of foods which will cause an excessive blood sugar spike.

Compliment Diet with Exercise
Exercise is a natural component to any lifestyle modification to reduce abdominal fat. It’s important to note that while exercise will provide toning and re-shaping benefits, it has less effect on directly removing belly fat. Stick to moderate physical activity for 20 to 30 minutes on most days of the week. Excessive exercise will lead to higher food intake and work against your weight loss goal.

Less Stress, Less Fat
Continual stress causes the release of cortisol, which leads to abdominal fat storage. It’s critical to determine the cause of your stress and resolve the problem quickly. Many people find that aerobic exercise and yoga techniques are helpful in reducing stress levels.

Get a Good Night’s Sleep to Increase Metabolism
Studies show that people who receive less than 4 hours of sleep each night are 70% more likely to be overweight or obese. Sleep affects hormone levels in the blood which control the effectiveness of insulin. Too much insulin signals the storage of fat, especially when you sleep. Always be careful not to eat at least 3 hours before going to sleep to improve your metabolic efficiency and fat burning ability.

It’s not surprising to find a link between belly fat and a decrease in memory. Excess abdominal fat causes a cascade of chemical and hormonal alterations in the body which have a broad reaching impact on all key organs, including the brain. Develop a plan to improve your diet, drop the refined junk foods and make the necessary lifestyle changes which will improve your life, burn belly fat and lead to natural weight loss.

Prevent Heart Disease, Lose Weight by Eliminating Sugar

(Article first published as Cut Sugar, Lose Weight and Prevent Heart Disease Through Diet on Technorati.)

Heart disease ranks as the leading cause of death among Americans, yet this killer disease remains a mystery to most people who may someday suffer from its devastating grasp. The etiology of heart disease is no longer a shrouded mystery, as researchers now have a solid understanding of the factors which cause the most common form of heart disease known as coronary artery disease.

Diet plays a major role in the cascade of events which leads to the formation of arterial plaque and clots which can break away and plug the delicate arteries of the heart. Information published in the Archives of Internal Medicine found that women who consumed diets high in sugar and refined carbohydrates were twice as likely to suffer from heart disease compared with their lower carb counterparts.

Eliminate Processed Carbs, Reduce Heart Disease Risk
Eating your favorite breakfast cereal or multi grain bread may not be a healthy choice, despite the barrage of advertisements to the contrary. Sugar transforms into triglycerides in the blood, regardless of whether it’s added as table sugar, consumed in ice cream, converted through high glycemic load carbs or swallowed in sugary soft drinks in the form of high fructose corn syrup.

Avoid Blood Sugar Spikes and Drop Weight

Cut back, or even eliminate sugar in its many forms to drop risk of heart disease and a potentially fatal heart attack. Excess sugar and carbohydrates are the primary reason so many people are unable to lose weight, as it wreaks havoc on your metabolism causing sharp spikes in blood sugar.

This results in excess residual blood sugar which is eventually converted to triglycerides for storage as fat. Break the sugar rush cycle, and your body will begin to function properly by releasing excess fat, with weight loss as a natural result.

Use Sugar Substitutes
The first step to removing sugar from your diet is to replace sugars added to food and drink with low-calorie substitutes. While there’s some controversy about using artificial sweeteners, the benefits far outweigh the poorly documented risks, especially when considering the significant health hazard posed by sugar. The two best options are sucralose (Splenda brand) and the all natural sweetener, stevia. Avoid using any product containing aspartame, as it has been linked to brain cell excitation and neurologic disorders.

Swap Fruit for Sweets

Your ultimate goal is to eliminate sugar in all its different disguises entirely from your diet. This is best done slowly through a carefully planned series of substitutions. Fruit works well as it has the same sweet taste as sugar, yet for most people doesn’t promote the rapid blood sugar surge due to its fiber content. Grab an apple instead of cake for dessert, or have a healthy bowl of mixed fruit and berries instead of your favorite breakfast cereal. Include a protein source to further level the blood sugar response.

Research is shining a bright light on how sugar leads to heart disease, and causes metabolic alterations which promote the storage of fat. In order to drop our risk from this number one killer, and naturally lose weight, we must slowly cut back and remove sugar in all forms from our diet. We consume sugar from many sources, including table sugar, baked goods, breads, and drinks. A plan which methodically eliminates sugar entirely will have a positive impact on our overall health and assist in natural weight loss.

Low-Cal Sweeteners Lead to Weight Loss

(Article first published as Low-Calorie Sweeteners Key to Weight Loss, Reduced Calorie Diet on Technorati.)
Millions of Americans struggle to lose weight every day, as they desperately try to find the right key to open the door to improved health and fat reduction. This task is made even more difficult thanks to the never ending assault of glitzy junk food and fast food marketing efforts. People trying to lose weight want to make the right choices, but are persuaded otherwise by ridiculous weight reduction promises, pills and fad diets.

The effectiveness of low-calorie sweeteners has been questioned frequently, but the results of a study published in the journal Appetite indicate that diet aids can significantly reduce a person's caloric intake and the tendency to overeat, thus assisting in weight loss.

While there is some controversy around recommending artificial sweeteners, the all natural sugar substitute stevia receives high marks as an alternative and was found to be highly effective toward promoting weight loss in this research.

Use low-calorie sweeteners as an important tool toward your healthy weight loss goal. Any weight reduction program must incorporate a variety of lifestyle changes and proper motivation to deliver the desired end result. Start making the changes today which will burn body fat and lead to vibrant health.

Prepare Your Mind to Lose Weight

Your brain must be coordinated with your body to drop the pounds permanently. So many people think of a diet as a temporary event which has a beginning and an end, leading to ultimate failure. Your new enhanced lifestyle does have a beginning, but if you view your journey with an endpoint, forward progress will end and any lost weight will return with a few extra pounds as a survival mode warning.

Learn to Eat Better
Solid nutritional education should be a part of our childhood schooling. There's no better time to learn the importance of food, when knowledge will assist and promote your health for the rest of your life. Childhood obesity continues to skyrocket and sadly, children are illiterate when it comes to proper, healthy diet, believing fast food and processed fare are appropriate substitutes for fresh vegetables, fruits and lean protein. Teach your child about good nutrition by example and cook most meals at home, saving dining out for special occasions.

Work It or Lose It

Aside from a well balanced diet, nothing is more important to your health and weight loss goal than physical activity. Exercise boosts the production of endorphins in the brain which combats depression and enhances mood and spirit. Further, exercise encourages healthy blood sugar and insulin control, lowering the risk from metabolic syndrome, diabetes, heart disease and stroke. Moderate exercise for 30 minutes, 5 days a week is all you need for optimal benefit.

Start Your New Lifestyle Today
There's no time like the present when it comes to taking charge of your life. Motivate your mind through an understanding of the importance of reducing fat and dropping weight. Your overall health, and quite possibly your life depend on adopting a reduced calorie diet with plenty of physical activity. Use all available resources such as low-calorie sweeteners and reduced calorie foods to assist in reaching your healthy weight target, and never look back!

Reduce Meat to Lower Weight and Burn Fat

(Article first published as Low Meat Diet Possible Key to Weight Loss, Fat Reduction on Technorati.)

Consuming too much meat, especially red and processed meat has been linked to increased risk of heart disease and cancer, and now those trying to lose weight are well advised to limit total calories from all meat sources. Research reported in the American Journal of Clinical Nutrition links a diet high in meat to excessive weight gain when compared to people eating the same number of calories from non-meat sources.

The results of this study highlight the importance of eating a well balanced, reduced calorie diet for optimal health and weight management goals. All calories are not created equal, and don't have the same impact on our metabolism and ability to store or release fat for use as energy. Meat is high in calories and protein which alters the way our body regulates appetite.

Healthy weight loss and maintenance are the result of a combination of lifestyle modifications which impact our genes and the way we utilize energy. Lowering calories from meat sources in favor of fiber rich vegetables is one step toward altering metabolic balance. You'll need to establish a multi-step approach to reach your permanent weight goal.

Step 1: Focus on Proper Food Balance

People trying to lose weight must be mindful of the amount of food eaten, but research from the Harvard School of Public Health suggests that eating a well balanced array of different foods may be the key to controlling weight. They have developed their own 'Healthy Eating Pyramid' which allows for large quantities of fresh vegetables, healthy fats, oils and grains.

The pyramid minimizes foods such as dairy, red meat, refined carbs such as rice, bread and pasta, potatoes, sugary drinks, sweets and salt. Many people find that when they follow a well balanced diet plan consisting of the proper blend of food groups, eat at home regularly and use smaller plate sizes for meals, they're able to naturally lose weight without the need to count calories.

Step 2: Place Exercise at the Top of the List
Eating a well balanced, healthy diet is only half of the weight loss equation. Many people are able to drop some weight strictly through lowering calories, but few are able to maintain their weight without a regular exercise plan. Exercise should be scheduled at least 5 days a week. It's best to keep track of your progress on a chart as a fun way to motivate yourself.

Most people need 20 - 30 minutes of physical activity on most days of the week to dramatically lower the risk of heart disease, diabetes, stroke and certain cancers. You'll also receive a mood lifting boost which will help you remain positive as you make the lifestyle changes which will lead to healthy weight loss.

Step 3: Supplement with a Multi-Vitamin

Vitamins are an inexpensive insurance policy which every active adult should be taking on a daily basis. Occasionally vitamins are maligned in the media based on a poorly controlled study showing they're ineffective.

The vast majority of these studies are performed using poor quality synthetic versions of vitamins which may actually be detrimental to your health. Choose a good natural vitamin which clearly states that it's made from whole foods sources. It will cost a little more, but your health is well worth the extra cost.

The balance of the foods you eat are important to your overall health and weight management goals. Excess calories from protein sources such as red and processed meats cause the body to store excess energy as fat.

While meat is an important source of nutrition, it shouldn't account for more than 10 to 20% of your diet. Substitute healthy amounts of fresh vegetables which trigger the metabolic release of stored fat, get regular exercise and take your multi-vitamin and you'll be well on your way to vibrant health and your permanent weight loss goal.

Prevent Cancer, Lose Weight by Cutting Fat Intake

(Article first published as Cut Fat, Lose Weight and Prevent Cancer on Technorati.)
There’s now yet another compelling reason to lose weight and cut consumption of unhealthy Omega-6 fats from vegetable sources. Research released from the Institute of Food Technologists indicates that as many as 1 in 3 cancer deaths could be prevented by reducing consumption of corn and vegetable oils and cutting calories.

It’s important to understand that fat itself is not the enemy, as it’s an essential nutrient required for normal cellular function. The problem arises when the balance of Omega-6 and Omega-3 fats are disproportional in our diet.

Humans have evolved with a 1:1 ratio of the two fat sources, yet our modern diet is closer to 20:1 in favor of Omega-6 fats. This causes a hormonal imbalance in the body which leads to inflammation, weight gain and increased risk of heart attack and many cancers. Monitoring Omega fat intake is an important first step which will assist with weight loss efforts and lead to reduced risk from many diseases.

Evolution Controls Our Diet

More than 750,000 people die from cancer annually, and the results from this study indicate that a quarter million lives could be spared with a concerted effort to control calories and Omega-6 fat consumption. Our genes are the product of thousands of years of evolution during times when Omega-3 fat sources such as fish and many nuts and seeds were plentiful. Every cell in our body relies on the critical Omega-3 components, EPA and DHA for replication and cell wall construction.

It’s only been during the past half century that Omega-6 fats from corn and vegetable sources have become an ever increasing part of our diet, and have now distorted the natural evolutionary ratio we require for optimal health. Omega-6 fats are very stable, allowing food to sit on store shelves for extended periods, and are present in virtually all processed foods.

Lower Omega-6 Fats by Cutting Processed and Fast Foods
Omega-6 fats are present in virtually every processed food on store shelves, with up to 90% of fat calories in our diet coming from this health endangering source. Take a two step approach to reduce Omega-6 calories and improve the ratio with Omega-3 fats.

Eliminate or drastically reduce foods which are packed with Omega-6 fats, including all commercially baked products, fast foods and vegetable based cooking oils. Be especially mindful to cut any foods listing hydrogenated trans fats, as these increase the risk of heart disease by 25%.

Increase Omega-3 Fat Sources to Lower Inflammation

Replace Omega-6 laden foods with Omega-3 healthy options. The best Omega-3 source is fish, as it provides the perfect balance of DHA and EPA, the two primary Omega-3 fats. Fish Oil supplements are a good choice for people who don’t enjoy fish.

Nuts and seeds also have smaller amounts of Omega-3 fats, with walnuts, flax and chia seeds rising to the top of the list. It’s important to remember that food from any fat source still contains 9 calories per gram, so be careful when substituting and track your daily calories with nutritional software.

Research is beginning to uncover the hidden dangers in the unnatural processed foods which make up a large portion of the Western diet. We are continually reminded that the foods we eat have a direct and immediate impact on our future health and body weight.

Monitor your food choices carefully, paying close attention to the Omega fat ratios and switch to a reduced calorie lifestyle. You’ll enjoy the healthy benefits of dramatically lowered risk of cancer and many illnesses while you naturally maintain a healthy weight.

Best Fat Burning Weight Loss Supplements

(Article first published as Best Natural Weight Loss Supplements That Burn Fat on Technorati.)
In a desperate attempt to lose weight, people are lured into the multi-billion dollar diet aid market, promising quick results with little effort. The vast majority of these pills are no more effective than a placebo, and some are dangerous, increasing the risk of heart attack. Information presented to the International Conference on Obesity concludes that there is no evidence that any herbal diet pills provide any sustainable weight loss results.

It’s important to understand that there is no magic pill which will miraculously cause the pounds to melt away, and a reduced calorie diet and regular exercise are the backbone to any permanent weight loss effort.

Weight loss researchers have identified key natural nutrients which have proven effective in promoting weight loss when combined with proper diet and physical activity. When you’re ready to make a healthy commitment to a new weight loss lifestyle, try adding one or more of these powerhouse
supplements.

Resveratrol Revs Up Your Fat Burning Metabolism

Resveratrol has gained a reputation as a life-extending compound, found naturally as a protective nutrient in the skin of grapes, wine, grape juice, peanuts and berries. It has been shown to mimic calorie restriction in animals, preventing obesity and providing critical defenses against diabetes and certain cancers.

Research from the BMC Physiology journal provides the critical link to how resveratrol assists weight loss by increasing resting metabolic rate by 29%. This means that the body will use nearly one-third more calories when at rest. This provides a significant boost to fat metabolism, especially when coupled with a reduced calorie diet and controlling the timing of meals through intermittent fasting.

Coenzyme Q-10 Boosts Cellular Energy

Coenzyme Q-10 is a powerful antioxidant and anti-inflammatory which each cell utilizes to burn fuel for energy. The nutrient enhances metabolism and provides greater energy and endurance, resulting in an improved ability to burn fat and lose weight.

Many people take Coenzyme Q-10 to provide a boost to their energy levels, unaware that it also works naturally with the cellular network to mobilize the release of body fat from storage. You’ll optimize the effect of CO Q10 by restricting highly refined carbohydrates, sweets and fried foods from your diet.

Alpha Lipoic Acid Assists Blood Sugar and Insulin Regulation
Alpha lipoic acid is among the most powerful antioxidants used by the body, and it demonstrates an amazing ability to assist in visceral fat reduction. Visceral fat is stored around the organs, and is associated with increased risk of heart disease, diabetes and stroke.

Alpha lipoic acid helps the body to better respond to blood sugar levels and improves insulin function. This is important, because continual blood sugar spikes lead to metabolic syndrome and conversion of triglycerides in the blood to abdominal fat.

Billions of dollars are spent each year on the never ending barrage of weight loss pills, fad diets and bariatric surgery which simply do not provide a means toward permanent weight loss, and may even be harmful to your health. Weight loss is only possible by making a firm commitment to improved diet and regular exercise. Targeted supplementation with natural nutrients can provide additional support to help you reach your healthy weight loss goal.

Top Foods That Halt Weight Loss

(Article first published as Top Foods to Kick for Weight Loss Success on Technorati.)

The rampant marketing of health destroying foods is responsible for the vast majority of overweight and obese Americans. Junk foods laced with high fructose corn syrup, trans fats and refined carbohydrates have become the core of the American diet, causing metabolic imbalance and excess fat storage around the abdomen.

The New York Times reports the results of a study from the International Journal of Obesity, indicating that obese people have rapidly declining health after the age of 40. This is based on the fact that 60% of those who were found to be obese were receiving prescription medications for a variety of conditions related to their weight.

These finding are certainly not surprising considering that obesity is directly linked to increased risk of heart disease, heart attack, diabetes, stroke, dementia, certain cancers, elevated triglycerides and oxidized LDL cholesterol. While obesity threatens the health and lives of millions, there’s reason for hope.

Losing as little as 5 to 10% of total weight can reverse many of the detrimental effects of obesity and restore good health. There are a number of foods lurking in every kitchen which will derail the best weight loss efforts – avoid these foods and you’ll be well on the road to reaching your weight loss goal.

Soda and Sweetened Beverages
The number one source of excess calories, soft drinks and fruit juices are packed with nutritionless calories and high fructose corn syrup. These calories are particularly evil as they’ve been shown to encourage fat storage around the abdomen.

Alcoholic Beverages

Alcoholic beverages contain no nutrients and are high in calories. Alcohol is broken down in the liver to fatty acids which are then available for storage in the liver leading to fatty liver disease and eventually to cirrhosis.

Mayonnaise and Margarine Spreads
Spreads are another weight loss buster, loaded with trans fats created during the manufacturing process. Don’t fall for the latest marketing efforts of some manufacturers indicating their product is made with healthy Omega-3 fats. These fats are unstable once processed and of no benefit to you.

Processed Deli Meats

Deli meats are as far from a natural meat source as you can find. Aside from the fact you have no idea what ingredients are in each slice, they’re loaded with excessive amounts of sodium and cancer causing nitrites.

Sausage and Hot Dogs
Hot dogs may be an American staple, but they’re loaded with calories and along with sausage and other processed meats have been implicated with a 40% increased risk of digestive cancers. They’re inexpensive and taste great, but these meats will derail your quest for weight loss.

Salad Dressings
Most salad dressings are filled with sugar (from HFCS) and trans-fats. They’ll quickly turn a healthy salad into a caloric time bomb. Make your own salad dressing using olive oil, lemon, vinegar and spices which will enhance the natural flavor of the vegetables, rather than overpower your greens with a veil of artificial flavors.

Many people understand the importance of losing weight, evidenced by the fact that 70% are dieting at any given time. Studies confirm that obesity sharply increases disease risk and requires the use of medications in an attempt to manage pending illness. Eliminate critical ‘danger foods’ from your kitchen, and you’ll be on the path to healthy weight loss and improved quality of life.

Obesity Leads to Premature Death, Achieve Weight Loss Success for Life

(Article first published as Prevent Obesity, Achieve Weight Loss Success for Life on Technorati.)

Obesity rates continue to increase at a staggering rate, increasing the risk of heart attack, diabetes, stroke, Alzheimer’s disease and many cancers. In fact, obesity has surpassed smoking as the leading preventable cause of death in America. A study presented to the International Congress on Obesity reveals an even more sobering statistic – men who enter adulthood obese face a twofold increased risk of dying prematurely.

This underscores the critical importance of maintaining a healthy weight through childhood and into our teen years, as fat which is stored during the developmental years has a direct impact on our risk of illness and longevity as we phase through adulthood. Fortunately, by adopting a healthy lifestyle and weight loss program, we can reverse the risks which lead to an early demise, and avoid becoming a grim statistic.

Phase 1: Educate Children from an Early Age

Information from this study makes it clear that the growing epidemic of overweight and obese children is leading to a shortened lifespan for our next generation. This problem is simply rooted in poor diet and lifestyle, as children are being raised with the notion that fast food through a drive thru window, sweetened beverages and sugary snacks make up a healthy diet.

The average family eats 4 or more times a week at a fast food restaurant, in many cases consuming more than twice the calories they should for a single meal. Couple this high calorie, low nutrition eating style with virtually no physical activity, and you have the recipe for a health disaster.

Children need to be educated on how to eat healthy and stay active in much the same way as they are taught to read. This class must be taught at home. A child’s mind is pliable, and adopting a diet of nutritionally balanced, reduced calorie meals prepared at home will become a life skill they’ll retain as they get older. Reserve dining out for special occasions only, allowing you to control meal ingredients and portion sizes. Limit television and video games while encouraging regular physical activity.

Phase 2: Use Motivation to Solidify Your New Lifestyle

In order to hit your ideal weight loss goal, you need to master the mechanics of proper weight management. The tools are provided by eating a nutritionally balanced, calorie restricted diet with no junk food and participating in a regular exercise regimen. Beyond the basics, you also need to reward yourself for your accomplishments, and this requires motivation, driven by the knowledge that you’re working to improve the quality and length of your life.

The best motivation is to track your progress. Keep a daily record of the foods you eat, carefully recording portion sizes, total calories and weigh food when applicable. When you estimate portions, you set yourself up for failure. Finally, weight yourself using a digital scale no more than twice each week, keeping a log of how you’re proceeding toward your weight loss goal. Remember, the excess weight didn’t suddenly appear overnight, and losing those extra pounds will take some time and effort.

Weight loss can be a matter of increased lifespan for many overweight and obese people. Depending on the amount of weight you need to lose, and when in life those extra pounds appeared, you may be able to make a significant impact on how long you live. Diet and exercise are important components to achieve your weight loss goal, and harnessing your psyche provides the necessary motivation to experience enhanced quality of life for many years to come.

Fasting and Calorie Restriction Lead to Weight Loss Goals

(Article first published as Try a Fasting Diet to Trigger Rapid Weight Loss Results on Technorati.)

No word can produce more fear, emotion and misunderstanding in the world of diet and weight loss than fasting. The term conjures up visions of starving for days and weeks without a morsel of food, and drinking only fruit juices. A traditional fast is controversial and possibly even unhealthy for certain people, but intermittent fasting relies on the emerging weight loss science of calorie restriction.

According to Scientific American, weight loss is less about what you eat, and more about the timing of each meal. Effective weight loss is possible when you eat according to your genes, more along the lines of our evolutionary ancestors when food was scarce and people rarely ate more than once a day, and more often every few days.

It’s important to understand that eating stimulates many biological events in our body, most of which have evolved to store energy as fat. For this reason, the type of food we eat and the timing of meals are critically important to meet our weight loss goals.

Intermittent Fasting Fuels Fat Burn

Intermittent fasting does not involve starving for days on end, but rather works in harmony with the body’s normal circadian rhythms. There are two types of intermittent fasting. The first involves a liquid diet for one day of the week, with normal eating on the remaining days.

The second method consists of non-caloric fluids only between 7 PM and 7AM each day, with 3 nutritionally fortified, reduced calorie meals balanced over the remaining 12 hours. This is the recommended method of intermittent fasting, and most people find this form easier to tolerate as you’ll be sleeping for a good portion of the 12 hour fast cycle.

Fast for 12 Hours, Eat for 12 Hours

When the body is not busy with the complex process of digestion, it’s free to perform many critical tasks which are vital to our long term health and weight loss goals. Eating large, highly refined meals several times a day forces our metabolism to stay in high gear processing the excess surge of calories.

Intermittent fasting for 12 hours a day, and especially curtailing meals or snacking after 7 PM will force our body to rely on fat stores for energy during the overnight hours. For many people, this is the boost they need to effectively and naturally drop their weight into a normal range.

Make Wise Food Choices

Technically, fasting doesn’t require a special diet, but proper food choices are critical to hitting and maintain your weight loss target. The total amount of calories we eat, timing of meals and nutritional balance of our food all affect our metabolism and the way we store or release fat. In effect, we control our weight destiny through food and physical activity. Nothing impacts our weight, body shape and health more than the foods we eat.

Limit Calories and Make Them Count

Intermittent fasting is a tool which can be used as part of your weight loss arsenal, but reduced calories and nutritional balance are the foundation blocks to sustaining your target weight goal. You’ll naturally reduce calories by restricting food to 12 hours each day, but you also need to limit total quantities and make them well balanced from all food groups. Men need to limit daily calories to 1800 and women to 1500, with slight adjustments being made for extremely active individuals.

Intermittent fasting is founded on the science of human metabolism, as it relies on the body’s evolved responses to food to achieve improved health. Limit total calories and eat only during the morning, afternoon and early evening hours, allowing for a 12 hour fast each day. By working in harmony with the body’s normal rhythms, you’ll be rewarded with naturally sustainable weight loss for life.

Quick Weight Loss Results in More Pounds Lost

(Article first published as Engage the Mind for Quick Weight Loss Results on Technorati.)

Conventional wisdom says that the key to healthy weight loss is through a slow and methodical approach, where you reach your weight goal over the course of months or a year. Controversial research delivered to the International Congress on Obesity found that in order to lose weight efficiently, you need to lose weight quickly.

The study cautioned against resorting to crash diets, pills, drugs or weight loss surgery, but noted that weight which was lost at a faster pace resulted in more pounds lost overall. Specifically, researchers found that participants who lost 1.5 pounds per week reached a final weight 15% lower than those who lost at a pace of a half pound each week.

The study leaders believe the results are due to the psychological factor, increasing motivation from losing weight at a faster rate. Further monitoring will be required to determine if the weight loss is sustainable. Any weight loss plan which provides positive results is significant, as the burgeoning obesity epidemic threatens the quality and length of life for millions.

This report underscores the importance of having the right mindset before restructuring a new dietary plan. The following guidelines provide the critical first steps to begin a quick weight loss program which is safe, healthy and delivers results.

Guideline 1: Get Your Mind in the Game

The power of the mind is important when beginning a weight loss program. Don’t begin by thinking this is just a diet to drop some weight, and when done you’ll revert back to the same poor eating habits which caused the weight gain initially. Only begin a weight loss regimen when you can firmly commit to a totally new lifestyle, permanently altering diet and physical activity to maintain your target weight. Psychological motivation is a powerful factor which will enable you to reach your weight goal.

Guideline 2: Set a Realistic Goal
Many people attempting to lose weight will set a target which is virtually impossible to attain. It’s not necessary to be at the same weight as when you were 20. Your body is different, and has evolved to store fat and build muscle differently as you age. For most people, a reasonable weight is 10 to 15% higher than your lowest weight in early adulthood. Following a sensible reduced calorie diet and regular exercise schedule, combined with the correct target weight, will enable you to meet your goal without added stress.

Guideline 3: Plan Meals in Advance

Create a meal plan for a week in advance, making sure to include copious amounts of vegetables, leafy greens, nuts, seeds, lean meats and limited fruits. Allow yourself a small indulgence once a week or for a special occasion so you won’t feel totally deprived. By pre-planning meals and keeping unhealthy choices out of the kitchen, you’ll be much less tempted to stray from your new diet plan. Meal planning will also help keep your mind focused on your quick weight loss goal.

Healthy weight loss requires three key components to be successful. Reduced calories from nutritious sources and physical activity fuel the process and burn fat, yet neither are sustainable without engaging the mind. Only begin a weight loss program when you are fully committed and prepared to maintain your new lifestyle for the long term. When your mind is conditioned to improve and regain your health, weight loss will proceed at a naturally accelerated pace.

Cut High Fructose Corn Syrup to Lose Weight

(Article first published as Is High Fructose Corn Syrup Linked to Diabetes and Abdominal Fat? on Technorati.)

As Americans continue to fight a losing battle in the war against abdominal fat, newly emerging information from the Endocrine Society implicates high fructose corn syrup (HFCS) with the metabolic disorder which leads to diabetes and storage of fat around the waist. HFCS is found in virtually every processed food and drink available on grocery store shelves because it’s inexpensive to produce, and readily available due to government subsidies.

Extensive research reveals that HFCS is metabolized much differently than regular sugar by the body. Although HFCS contains about the same amount of calories as sugar, the calories don’t register as being consumed by the brain, causing you to eat more before you feel full. Additionally, HFCS consumed from an early age affects the immature fat cells, forcing higher numbers to become mature abdominal fat cells in adult life.

HFCS promotes belly fat from early childhood, a problem with significant health implications considering the massive amounts of sweetened, processed foods and soft drinks consumed by children and teens. This research underlines the critical importance of eliminating HFCS from our diet at an early age, allowing our metabolism to release stored fat and lose weight naturally. Follow these steps to flush HFCS from your diet.

Step 1: Eliminate Soft Drinks and Fruit Juices

Americans consume nearly 45 pounds of HFCS every year, and one of the primary sources is sweetened beverages. Soft drinks and fruit juices contain between 150 and 200 calories per serving, and those calories don’t register as part of the total caloric intake for the day. This means that calories from HFCS sweetened drinks are much more likely to be stored directly as abdominal fat, making it very difficult to lose weight. Substitute water and tea which can be sweetened with the natural sweetener stevia, if necessary.

Step 2: Avoid Fast Foods and Processed Foods
Fast food is notorious for providing little nutritional value, and it’s loaded with HFCS in items you may not even suspect. In an effort to make their offerings more appealing to the taste buds, fast food makers pump high fructose corn syrup into shakes, salad dressings, chocolate milk, condiments, hamburger buns and even certain meats have been injected with the sweetener.

Virtually all processed and refined foods are laced with high amounts of the obesity sweetener. Read nutritional labels on all processed food items with a special eye on ketchup, pancake and cake mixes, luncheon meats and hot dogs. Substitute foods in their natural form which haven’t been created in a food manufacturing lab. Choose not to be a test subject in this very dangerous experiment.

Step 3: Choose 100% Organic Foods
Choose foods that remain in their most natural form which are typically found in the outer aisles in most food markets. When reading labels, look for ‘100% organic’, as this is your only guarantee no HFCS or other chemical contaminants have been added. Fill up on plenty of raw, leafy vegetables, nuts, seeds and unprocessed meats to avoid the temptation from HFCS laced foods. Be careful to limit fruit consumption, as fructose is fruit sugar, and in excess can cause many of the same problems as its processed twin.

High fructose corn syrup is a metabolically active, unnatural sweetener which has been shown to alter the normal distribution of fat in the body. Humans didn’t evolve to process calories from HFCS, as it has only been in the food supply for the last 40 years. Help children and your family develop a healthy diet which is free of HFCS by reading all food labels and avoiding fast and processed foods, sugary drinks and fruit juices. Weight loss will be a welcome side effect as belly fat is naturally released and health is rapidly restored.

Exercise Timing Important for Weight Loss

(Article first published as Exercise Tips That Drive Weight Loss and Burn Fat on Technorati.)

The body is an amazingly efficient metabolic machine which stores excess caloric energy for use in times of famine. Unfortunately our genetically programmed survival mechanism leads to failure for the majority of people trying to lose weight. Information published in the American College of Sports Medicine provides encouragement to those who use exercise as a catalyst to drop excess weight.

Professional athletes load up on fast burning carbs before they train, as this provides the necessary energy they need to perform at a competitive level. Research indicates that people who don’t eat before exercising burned significantly more body fat, and for a longer period of time than those who ate prior to exercise. Carbohydrates are the body’s preferred source of energy, and when carbs are not readily available, fat is burned instead.

This information is important for individuals interested in sustainable weight loss. Many people believe they need to eat prior to exercise, as this provides fuel for training. In effect they’re simply burning the calories just eaten, and never turn up their fat burning metabolism, unless they exercise intensely or for an extended period. Research sheds an important light on the proper steps to follow to maximize the weight loss effect from each exercise session.

Tip 1: Carb Fast Prior to Exercise to Burn Fat

Fat burning in the body shifts into high gear when energy from a recent meal is limited and you begin to exercise. The body must find an energy source and shifts to your fat reserves. Eating a meal high in carbohydrates will cause your body to focus on burning existing calories, and a full stomach actually encourages fat storage, even during exercise.

Carb fasting before exercise will provide weight loss results for many people, but it’s important to note that is may not be for everyone, especially those individuals with poorly controlled blood sugar or diabetes. If fasting of any type is not an option, eating 3 or 4 smaller meals per day will work better to control blood sugar spikes. Avoid processed carbohydrates or any type of food which breaks down to glucose quickly, including fruits, sweetened beverages and juices.

Tip 2: Use Protein to Increase Metabolism
Protein is your friend when trying to lose weight. Proteins are very difficult for the body to break down, and therefore don’t provide an easy source of energy, forcing the body to break into its fat reserves for fuel. Research from the Medicine and Science in Sports & Exercise journal demonstrates that whey protein eaten 30 minutes before exercise boosts the fat burning metabolism for up to 24 hours after the workout ends.

Tip 3: Choose High Intensity Interval Exercise to Drive Weight Loss

Choosing the right type of exercise is essential to maximizing the fat burning potential of a training session. While aerobic exercise is important for its heart healthy benefits, high intensity interval training is optimized for metabolizing fat. Resistance exercises which train the muscles in short bursts at high intensity for 1 to 2 minutes per repetition help to build fat burning muscle. We have evolved with this ‘fight or flight’ type of exercise, and it’s the key to priming our fat burning furnace.

Exercise is the catalyst to successful weight loss, and improving the efficiency of each training session will step our metabolism into overdrive, burning stored fat for energy. While it’s possible to lose weight without exercise, most people understand that a reduced calorie diet and regular exercise are necessary for permanent weight loss. Get the most health and weight loss benefits from exercise by coordinating meal timing and food choices with high energy resistance training.