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Posts Tagged ‘nutrition’

It is common knowledge that one should not indulge in excessive eating late at night. The belief is that if you’re sleeping then you’re not using the energy and so it will end up on your hips for eternity.

Is this in fact true, or is this simply another myth, inaccurately propagated through the years? Let’s take a look at some facts that will answer this question.

Your body will store excess fats that it doesn’t use up. If you generally eat more than your body needs then the excess energy will be stored as fat.

Calories that are burnt are not only the ones that we have just consumed and therefore the idea of us gaining weight due to eating late at night is not true.

It is also the case that everything we do uses energy to some extent. All the little movements you make and even when you’re sleeping, you are in constant use of your energy supplies.

Would you believe that it is a good idea not to eat anything for up to 12 hours straight? Of course not, but that is what you would be doing if you’re not eating at night time as the next time you provide your body with any nutrition will be at breakfast.

Although it might not be bad to eat late at night, it definitely is not good to eat sugary foods late at night. Sugary foods will cause you to have a bad night’s sleep, as your body will be in conflicting states of both a burst of energy and the circulation of melatonin at the same time.

Since you’ll never want to go without a good night’s sleep, it’s clear that sugar should be avoided late at night. Otherwise, there’s no truth to this unsubstantiated myth that eating late at night is more likely to lead to weight gain.

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Losing weight is never easy, but it also doesn’t have to be impossibly difficult either. The good news is that there are some common mistakes most women make that you can avoid.

And staying away from these pitfalls will save you a lot of pain and time.

So here are 5 common pitfalls women make when losing fat:

1. Not spiking your caloric intake: Dropping calories really low works if you don’t abuse the technique. The biggest mistake most women make is staying in a negative caloric state for too long without any caloric spike. You see, you have to spike your calories every once in a while.

2. Using food as an emotional band aid: Negative emotions hurt and one way to appease the pain is with food. You see, food affects the brain in many ways just like drugs. So make sure you have alternate activities that you can do instead of eating.

3. Constantly checking your weight: Do this and you will end up hating the process of getting in shape. Not only will it drain you psychologically, but constantly checking your weight is not an accurate way to assess your progress.

4. Staying away from all comfort food: Doing this will eventually lead you to binge, not a good thing! So make sure you have your comfort food, but eat it on strategic days. You want to eat it on the days when you need to spike caloric intake.

5. Not moving around enough: Simply moving around burns a lot of calories. And the best part is that it doesn’t stress your system. Even better, low grade physical activity burns a higher percentage of fat calories while preserving muscle mass.

Fat loss does not have to be a life changing event for you. Nor does it have to feel like pushing a boulder up a hill. So take action here today, not tomorrow!

About the author: Katherine Crawford M.S., a Harvard fitness physiologist and former flabby arms casualty, teaches women how to reduce arm fat very quickly. Unearth how to get sexy arms by exploring her blog about the best arm fat exercises for women that work right now!

There is simply way too much confusion out there because of all the fad diets and all the marketers. Women are more confused than ever when it comes to flabby arms and protein. Perhaps you are confused like I used to be?

I used to be lost amongst all the information.

Finding the truth can be like finding a needle in a haystack. There is simply way too much marketing material to navigate. Unfortunately, not knowing how to tweak your protein consumption can set back your flabby arms mission.

So here are 5 misconceptions about flabby arms and protein:

1. Whole food is not as good as supplemental protein. This is a great statement for the supplement companies, but not for women wishing to reduce arm fat. Do not be swayed by the marketing claims, whole food will always be a better source of protein.

2. Multiple whey protein shakes reduces arm fat. Nothing could be further from the truth! The only time you should have whey protein is right after your arm workout, that’s it. Whey protein digests way too quickly to warrant further consumption.

3. Lightening fast digestion is better. As is the case with sugar, you do NOT want to eat fast digesting sources of protein. If you spike protein intake you will suffer a drop in circulating amino acids, not good. Think slow and steady here.

4. The more the merrier. This is an outdated bodybuilding myth. While protein does positively affect hormones and gives you a sense of fullness, going overboard negates all the positives. Protein should not be more than 30% of your total caloric intake.

5. Hormone-enhanced meat is bad. There have NOT been any solid studies showing a direct link to hormone-enhanced meat and a decrease in female health. However, there are solid ethical (and ecological) arguments for avoiding said meats.

Getting rid of flabby arms and reducing that arm fat involves a solid understanding of how protein affects the female body. Please do not buy into the supplement companies claims and please do not buy into high protein diets. The bottom line is that whole food sources of protein in moderation are best for reducing flabby arms.

Author Katherine Crawford, a Harvard exercise physiologist and former flabby arms sufferer, teaches women how to reduce arm fat once and for all. Discover how to get sexy arms by visiting her website about how to get rid of upper arm fat with ultra fast methods now!

Have you been considering different types of diets to reduce those fat arms? Have all the different options left you a little confused and stressed?

After all, with all the different diet methods out there, how are you supposed to know which one works? I was in the same predicament when I first tried to get toned arms.

To make matters worse, all the marketing hype can further confuse you when it comes to making the right decision to get rid of fat arms because marketing makes each new fad seem like the best thing to have ever happened.

Luckily for you, I am going to give you a truthful analysis of low fat dieting.

The pro is that it’s easy to do-all you have to do is cut out fat from your meals.

The bad aspects of this:

1. A metabolic drop: A lack of dietary fat will have your cellular machinery working at a crawl. You need fat in order to burn fat.

2. Decreased brain power: Your brain needs fat in order to function properly. Not only does it need it for building blocks but also to coordinate communication between the different parts.

3. Higher frequency of sick days: No fat means no immune system, seriously. Those germ-eating cells of yours need fat to work hard.

4. Carbohydrates towards arm fat: This happens via an increase in insulin resistance. Once insulin resistant, your body will send more calories towards arm fat.

5. Hunger swings: Fat plays a critical role in slowing down digestion. So if you eliminate it, hunger and digestion will go for a roller coaster ride.

Following a low fat diet for getting toned arms is not a good choice. Although these types of diets used to be popular, they have now become obsolete. So don’t cut out fat from your meals!

In closing, I would like to add that it’s imperative for you to take action now rather than later. If you wait, you will forget what you have learned.

About the author: Katherine Crawford M.S., a Harvard exercise expert and former arm fat casualty, instructs women on how to get rid of arm fat rapidly. Unearth how to get sexy arms by visiting her blog about tricep arm exercises for women that produce results right now!

Are you confused about proper nutrition for getting rid of flabby arms? Do you get a massive headache when thinking about getting toned arms?

If this is the case, you’re not to blame. You see, all the marketers and product pushers have created a giant ball of flabby arm confusion.

I used to be lost among all the confusion.

But I fought back and learned how to separate the wheat from the chaff.

Thus, here are 4 arm toning mistakes that I discovered along the way:

1. Having too much protein. Once you have more than 30% of your calories as protein, the negatives outweigh the positives. And if you take your protein intake to an extreme, your energy levels will plummet and you’ll lose your ability to recover from exercise.

2. Assuming whole grains are key to arm fat loss. Whole grains are healthier than most processed alternatives. However, whole grains are not optimal for someone that is very sedentary. If you’re just starting out with losing arm fat, then whole grains are ok. But eventually you’ll want to transition into legumes.

3. Thinking dietary supplements are 100% safe. Unfortunately, the supplement industry is not regulated. Anybody can put anything in a bottle and put on a store shelf for sale. It’s on the FDA to prove that said supplement is harmful before it’s taken off the shelves, not good.

4. Letting more than 5 hours go by between feedings. For maximum arm toning you want to eat every 3 hours. And to prevent any negatives make sure you never let more than 5 hours go by between meals because your metabolism will sink.

Steering clear of the above arm fat no no’s will make the process of getting toned arms that much easier. So make sure to take action on this advice now and not later. Because later usually never comes! And don’t forget to view all the marketing hype with a critical eye. Only then will you be able to get lean and sexy arms once and for all!

Writer Katherine Crawford, a Harvard fitness physiologist and former flabby arms sufferer, instructs women on how to tone up arms once and for all. Learn how to get sexy arms by exploring her website on toning flabby arms with the best methods right now!

Are you interested in losing weight? If you are, how much weight would you like to lose? If you are looking to lose eighty pounds or more in weight, did you know that you may be a candidate for weight loss surgery?

Although it is nice to hear that you may be a candidate for weight loss surgery, you may be wondering if weight loss surgery is right for you. More importantly, you may be wondering if weight loss surgery is worth the money. If that is a question that you would like answered, you will want to continue reading on.

In short, the question as to whether or not weight loss surgery is worth the money has a simple answer; it all depends. While that may not have necessarily been the answer that you were looking for, it is the truth. For many individuals, weight loss surgery is well worth it; however, there are others who don?t end up benefiting from weight loss surgery. To determine if weight loss surgery is worth the cost to you, personally, you will want to take a number of factors into consideration.

One of the many factors that you will want to take into consideration, when determining if weight loss surgery is worth the cost for you, is your weight. You will find that many weight loss surgeons require that you are at least eighty pounds overweight to undergo weight loss surgery. With that in mind, you may be healthy to find a surgeon who will make an exception, but that doesn?t necessarily mean that you should opt for surgery. If you are healthy to try to lose the weight on your own, through the use of exercise, intake healthy, or diet pills, you may find it more inexpensive to do so.

Your health is another factor that you should take into consideration, when trying to determine if weight loss surgery is right for you. Weight loss surgery is commonly referred to as a lifesaving medical procedure. Those who are severely obese put their health at risk and may experience an early death. If you are severely obese, your physician may recommend weight loss surgery. If that is the case, weight loss surgery is more than worth the costs, as you cannot put a price tag on your health and wellbeing.

Your ability to set goals and stay with them is another bourgeois to consider, when determining if weight loss surgery is worth the cost to you. Weight loss surgery may help you lose weight right away, but the surgery alone will not help you lose weight. With a reduced stomach pouch, which is how most weight loss surgeries work, you must limit the amount of food that you eat. If you do not do so, you may acquire your weight back and possibly endanger your health. If you do not think that you can follow all of the instructions given to you, following a weight loss surgery, surgery may not be the best option for you.

The above mentioned factors are just a few of the many that can help you decide if weight loss surgery is right for you or if it is worth the cost. As a reminder, it is important that you take the time to first consult with your doctor. Not all individuals are candidates for weight loss surgery.

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Are you having a hard time picking the right diet to get rid of bingo wings? If so, you are not alone. After all, even government officials are having a hard time figuring out the best nutritional approach for losing fat.

Also keep in mind that the media is constantly flooded with endless marketing lies. And the end result is massive bingo wing confusion.

Now if the government can’t decide and if the marketers are flooding the media with lies, how are you supposed to choose the right diet to get rid of those bingo wings? If only things were simple in modern times.

But not all hope is lost because I’ve already been there and done that many times over. And I’m ready to share my findings so that you don’t have to waste time. Precious time you could use to get rid of those bingo wings!

So without further ado, here are 4 benefits of high carbohydrate diets for losing bingo wings:

1. Lots of energy. Your active tissues (brain, muscle, organs, etc) prefer carbohydrates as their main energy source. If you eat properly balanced meals while going high carb, your energy levels should be really high.

2. Carb tooth satisfaction. Some women love carbs. And with a high carb diet you don’t have to feel deprived. Just make sure that your sticking to whole grains.

3. Retention of definition. Your muscles store carbohydrates in the form of glycogen. Every gram of carbohydrate that gets pulled into your muscle brings along 3 grams of water with it. So on a high carb diet your arms should look tight and compact, not jiggly and loose.

4. Intense workouts. Your muscles use ATP for producing work. And with lots of carbs they can produce lots of ATP.

Now even though high carb diets provide all of the above benefits, I usually do NOT recommend them to women wishing to attain rapid loses in arm fat because they keep levels of insulin too high. I have found that eating plans with moderate levels of carbohydrates work best. And if you crank up the vegetable intake, they work even better.

Author Katherine Crawford, a Harvard fitness expert and former flabby arms sufferer, teaches women how to tone up arms fast. Discover how to get sexy arms by exploring her website about how to tone up arms with the best methods right now!

If you want an effective rapid weight loss diet, you should establish a plan that encompasses the factors and activities associated with such diet. This is to ensure you are doing things the right way; otherwise, you can be led to serious health problems when your method of dieting is inappropriate to your body capabilities. The following are factors that should be considered when creating a rapid weight loss diet plan.

First, make sure your diet has plenty of variety. A diet that focuses on just a few foods is not only going to be boring, but it’s not particularly healthy for you, either. When you eat a diet that’s varied, you are doing things the right way, so that you’re not going to suffer health problems just because you’re trying to lose weight. Eat something from every food group, every day.

Eat breakfast. Not only should you breakfast be healthy, but if you skip breakfast, you’re much more likely to over eat later in the day. In addition, having a healthy breakfast is going to help you with quick weight loss because you will have the energy to get through your day, and your metabolism will receive a boost to the morning when you eat breakfast, such that it’s going to help you lose weight and burn calories throughout the day.

You can cut calories to some extent, but do so sensibly. If you cut your calories too much, your metabolism is going to slow way down, which is actually going to be detrimental to quick weight loss in the long run. That is, you’re going to lose weight quickly at first, but it’s going to be the wrong kind of weight loss. Instead of losing the fat you want to, you’ll lose muscle and water. Worse, this type of weight loss hurts your long-term weight loss efforts because you’re going to sabotage your metabolism even more and make it easier to gain weight in the future — and more difficult to lose it.

Drink enough water when you’re on your diet. You should be getting at least six to eight glasses of water a day, which will help you lose weight; it will do this because you’ll be filled up with water to some extent and will eat less. It’s been shown as well that when you drink more water, your metabolism works better, which can also help you boost weight loss.

Get more fiber in your diet. The fiber you get should come from food-based sources like vegetables, beans, whole grain cereals, fruits, and legumes.

Nix the diet pills. Diet pills are potentially dangerous, and will also slow your metabolism down by cutting your appetite, which is going to have you cutting calories drastically; that is going to slow your metabolism down markedly, which is going to make it much harder for you to lose weight. Again, as with the earlier point about cutting calories, you certainly will lose weight at first if you do cut your calories to a great extent, but in the long run, this is only going to hurt you, not help you. Moreover, diet pills can also be damaging to your health.

Finally, exercise. Shoot for getting at least 20 minutes of exercise three times a week, and exercise vigorously. This boosts your metabolism and builds muscle mass, too. Both of these things are good for quick weight loss that’s also healthy.

There’s no magic diet plan out there that’s going to help you with quick weight loss unless you make other changes besides. With the right knowledge, though, you can lose weight quickly and be healthy at the same time if you do things properly and don’t try fad diets. Make sure the diet plan you follow is healthy, and remember that health is first and foremost when it comes to losing weight. Your diet plan should be focused on health in addition to quick weight loss, so that you can be healthy and fit for a lifetime.

Sick and tired of fad diets that doesn’t work? We have for you a lot of articles and reviews of the most successful diet plans to lose weight permanently. You can also watch my videos about healthy diet plans to lose weight quickly.

The rapid increase in obesity across the country has resulted in a number of serious health problems. Many of these health problems can deteriorate a person\’s quality of life and even shorten a person\’s life. One such health condition that is made worse when obese is asthma. Studies are now showing that there is a link between asthma and morbid obesity. For people who are suffering from severe obesity, lap band surgery has been shown to be an effective method of weight loss that reduces instances of severe asthma attacks.

Obesity has been proven to be a risk factor for such diseases as heart disease, some types of cancer, and diabetes. Now, research studies are revealing that obesity is a risk factor for asthma. For instance, studies now show the risk for developing asthma increases when there is a large increase in weight. When a person is seriously overweight, their breathing becomes shallow because their lungs do not expand as much as it would if one were a normal healthy weight. As well, in obese individuals, there is a chronic inflammation of the lungs which reduces the airway passage. The inflammation takes place in the fatty tissue. A narrower airway passage also means the airways will remain blocked when breathing normally which reduces oxygen exchange. The airways will contract more causing more asthma symptoms. Narrow airways in obese asthmatics are more likely to stay closed during normal breathing which results in reduced oxygen exchange which puts one in a higher risk category for pulmonary hypertension. As well, obese people are more prone to sleep apnea and gastroesophageal reflux disease which can make asthma worse.

When a person suffers from obesity, they tend to have more severe asthma problems than those who are not obese. With a weight loss surgery such as lap band surgery, there can be considerable improvement for people suffering from asthma. With the loss of the excess fat, lung function will improve, inflammation will subside, the air passages will open up, and people will breathe better. As well, they will need less medication and there will be fewer trips to the hospital due to a severe asthma attack.

Lap band surgery has become a popular weight loss procedure to treat obesity because it is minimally invasive with few side effects. As well as having proven positive health results, the procedure normally takes less than an hour and the patient recovery time is short with most patients going home just a few hours after the procedure. It is also the only reversible option and post operative lap band adjustments are made without additional surgery.

During home recovery, the patient will have simple diet to follow as they learn how to eat healthy and the correct amounts of food. Lap band surgery is a great option for those suffering from obesity and serious health problems such as asthma. When considering any type of surgery, it is important to consult with a physician to learn about the benefits and risks involved with the procedure.

The CIBO clinic\’s adjustable gastric band offers the safest, sustainable results in weight loss by reducing the amount of food your stomach can hold. Despite the lab band cost, there are many advantages. You can lose weight without hunger and feel full longer with support before and after your laparoscopic surgery. Read more about the experience in Lapband blog.

We\’ve been bombarded with information promoting the health benefits of dietary fat. What\’s all the hoopla about? Well, for one, dietary fat in sufficient amounts increases levels of arm-fat burning hormones in the female body.

It also slows down digestion significantly. What will a slower digestion rate do for you? It will keep insulin low, very low. And low levels of insulin translate into the fastest rate of fat loss.

So without further delay, here is a quick summary of the different types of fat:

1. Triglycerides: A storage fat, triglycerides are mainly found underneath your skin. They prevent your arms from looking toned. When somebody says they want to lose fat, they are usually referring to triglycerides.

2. Sat fat: Short for saturated fat, you should make sure that there aren\’t high levels of this stuff in your diet. It will set back your sexy arm mission by many steps by increasing insulin resistance. In other words, your body\’s ability to process carbs.

3. Mono fat: Short for monounsaturated fat, this is a great fat for cooking food because it doesn\’t break down at high temperatures. You should include a hefty amount of this fat in your diet for optimal health.

4. Polyunsaturated fat: Omega-3 fats fall into this category. They are great for speeding up arm fat loss and have been touted as some of the most healthy molecules you can put in your body.

5. Trans fat: Also known as \”shortening\”, \”vegetable shortening\” and \”partially hydrogenated vegetable oil,\” trans fats are lethal. No amount of trans fat intake is safe, period. Always look for the above phrases in the ingredients list of whatever food you are buying.

Getting rid of bingo wings involves a solid understanding of fats and how they interact with the female body. If you\’ve been avoiding fats because of their caloric content, please stop. They do way more good than harm. Having a healthy amount of fat in your diet is the only way to sexy arm success!

Katherine Crawford, a Harvard exercise expert and recent flabby arms sufferer, is an expert on the best upper arm toning exercise. Discover how to get sexy and toned arms now by exploring her blog on how to get rid of jiggly arm fat.