Today more than ever, it is so much information that is in the weight loss has become very confusing and sometimes difficult to follow. It is really easy to lose weight if you follow my 7 principles.
1. - Before beginning any diet program, you must be in the mood. If you do not feel good about yourself, you're likely to choose healthy foods. Can not wait to feel better for the act of going on a diet for yourself. The only way you can eat healthy to lose weight if you are having a positive self-image.
2. - Learn more about who were their ancestors. If you eat more like their ancestors, they eat, what is best for your body. Is likely to lose weight, have more energy and feel good. It has been shown that consumption of a group of people to stop food, the Indians caught in weight problems and health.
3. - Eat foods that are as natural as possible. When all foods rich in nutrients to your body knows how to eat and how much he wants to eat, eat. They do not count calories because your body is a wonderful machine. If nutrients are there in the best weight for you, have lots of energy and feel good. Eating highly processed empty calories causes your body to be always hungry, and you try the nutrients they need.
4. - Know the best weight loss supplement to man, water. Most people do not know the difference between hunger and thirst for water supply. Many times people eat when they should. Chances are that you do not feel as if you were hungry enough water. You quench the thirst that is mistaken for hunger. The water also allows you to better digestion. Drink water before eating will help you complete.
5. - Always chew your food. chewing food thoroughly will allow you to view most nutrients from food. Make the most nutrients that your body is why you eat less. Another benefit of chewing well is that it facilitates digestion.
6. - Eat small, frequent meals in a day. Large meals tax your digestion system, making the work more difficult. Taking too much time between meals makes you hungrier for the next meal.
7. - Increase physical activity. Most people are overweight due to lack of physical activity. Start walking more, bicycling, walking, at home, your dog for a long time, swimming, dancing, and the car if you can. It is important to choose a physical activity that you like, as I am with him. Choose a purely physical to the fact that many calories can be an error based on the fire.
Monday, April 4, 2011
Eat your way to lower cholesterol
Have you hight in cholesterol and reduce the need to get it? It is not a draw, a surprise considering how many people have cholesterol hight today.
Like anything about health and exercise regime are the two key elements. What you eat is critical to lower your cholesterol levels, so that is what is included here.
One thing you should know is the difference between LDL and HDL cholesterol. Just think of HDL as the "healthy" and LDL as the "ugly. "HDL cholesterol can actually help carry out your blood vessels, while LDL allows him to sit inside your artery walls.
The good news is that you can change your cholesterol for the best. Here, as in just made this:
1. Do you have a good sandwich on whole grain bread or a pita with some lean turkey and a considerable number of fresh veggies. Jump to Hot Dogs, Bologna and salami and hold Mayo. All that it is highly treated and filled with fat and cholesterol.
2. The fish like salmon is good. Find the wild red saumonées diversity, from fatty acids Omega-3 (good fat.) Is very high, in addition, flaxseed is a good source of omega-3s.
3. Avoid the trans fats! Not judge them only on the ugly LDL cholesterol, they can also lower your HDL levels! Stay away from foods as margarine and the reduction of the treated foods that contain partially hydrogenated soybean oil that.
4. Go-karts in the nuts! Mainly look for the nuts, but also try pecan almonds, . The nuts are high in fat, but it's the good kind (also use the normal peanut butter in the place of the normal type which contains unhealthy trans fats.)
5. The desserts and attempting to limit, not the healthiest to eat the cake than the angel food, biscuits Graham, jell-o and greasy frozen yogurt only.
6. Eat foods that are high in fiber. The examples include the whole grain bread, oatmeal, fruit, vegetables, beans and cereals. (Search for the boxes that the word "may help the cholesterol.")
7. To use the grill. If you will take the steak or hamburger, roast them at home and to use the lean meat. This practice avoids the grease, is fun and the great taste of meat.
8. Find a new salad dressing. The majority of them is full of fats and cholesterol transport. The olive oil is good and maybe add the juice added to the vinegar or lemon. In addition, they jump the little bit of bacon croutons and egg yolks.
That was easy, was not it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!
Like anything about health and exercise regime are the two key elements. What you eat is critical to lower your cholesterol levels, so that is what is included here.
One thing you should know is the difference between LDL and HDL cholesterol. Just think of HDL as the "healthy" and LDL as the "ugly. "HDL cholesterol can actually help carry out your blood vessels, while LDL allows him to sit inside your artery walls.
The good news is that you can change your cholesterol for the best. Here, as in just made this:
1. Do you have a good sandwich on whole grain bread or a pita with some lean turkey and a considerable number of fresh veggies. Jump to Hot Dogs, Bologna and salami and hold Mayo. All that it is highly treated and filled with fat and cholesterol.
2. The fish like salmon is good. Find the wild red saumonées diversity, from fatty acids Omega-3 (good fat.) Is very high, in addition, flaxseed is a good source of omega-3s.
3. Avoid the trans fats! Not judge them only on the ugly LDL cholesterol, they can also lower your HDL levels! Stay away from foods as margarine and the reduction of the treated foods that contain partially hydrogenated soybean oil that.
4. Go-karts in the nuts! Mainly look for the nuts, but also try pecan almonds, . The nuts are high in fat, but it's the good kind (also use the normal peanut butter in the place of the normal type which contains unhealthy trans fats.)
5. The desserts and attempting to limit, not the healthiest to eat the cake than the angel food, biscuits Graham, jell-o and greasy frozen yogurt only.
6. Eat foods that are high in fiber. The examples include the whole grain bread, oatmeal, fruit, vegetables, beans and cereals. (Search for the boxes that the word "may help the cholesterol.")
7. To use the grill. If you will take the steak or hamburger, roast them at home and to use the lean meat. This practice avoids the grease, is fun and the great taste of meat.
8. Find a new salad dressing. The majority of them is full of fats and cholesterol transport. The olive oil is good and maybe add the juice added to the vinegar or lemon. In addition, they jump the little bit of bacon croutons and egg yolks.
That was easy, was not it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!
Are you an emotial eater?
We ate at a birthday, anniversary, promotion, etc.. to celebrate. The Oder, we get during the holidays and dinner -. Social functions in the church and potluck meal there. And they call it one way or another turn around the food. It has a role in our lives of comfort and relaxation. We are working on the cultural and above instinct and serve food for comfort, learned in a loss to celebrate or to show the joy of friendship and love. The food is very important in our lives. Without food, we are not now the implementation of our daily activities. For our muscles, our nervous system will be deleted. We all need food.
Emotional Eating What?
But you eat when you are lonely or sad? Nutrition as a source of energy law and provide just enjoy the satisfaction that the agreement is not forged. In fact, shows that science can food good feelings by chemical reactions caused in our brains to promote. What is a problem if a person is not pain, fear, joy or even boredom can these feelings without having to teach to food as a way to deal with food or becomes a burden and was obsessed with power.
emotions turn to food as a source of distraction to fill it. However, the consumption of these foods leads to feelings of guilt, with more food, restricted feeding, a group practice or unfair can only be alleviated.
Essing times of emotional evaluation in accordance with their weight and how, "the perfect diet conscientiously Because of these disturbed relationships vis-à-vis food is food." Good "and" known bad "soil - can the meal to emotional eating-to. to carry serious.
Check with food against hunger, for reasons? Will you eat with the thought of - if you plan to eat or who was on the border of the Essen obsessed with him?
Do you regularly try diets and falls lead to debt and promote this surplus food? Try to adjust, or power, vomiting, or with means of payment? Get a mandatory training, if you think you ate too much?
Since emotional eating caused by watching how a food strategy for the finite can really hold more emotional problems. If you are not liable emotional eater diet they can out of a sense of guilt that can not stand to be soothed with more food and in order, more debt or punishment.
Instead of trying to eat on which they focus, have the emotional eaters get round the new building with stressful emotions. Often this requires using a personal trainer or psychotherapist eating, emotional uses. It is just to die for comfort food finds replacements compensation, dass die food provided individual in his place and setting legitimate learn healthy eating habits can die A final years.
Emotional Eating What?
But you eat when you are lonely or sad? Nutrition as a source of energy law and provide just enjoy the satisfaction that the agreement is not forged. In fact, shows that science can food good feelings by chemical reactions caused in our brains to promote. What is a problem if a person is not pain, fear, joy or even boredom can these feelings without having to teach to food as a way to deal with food or becomes a burden and was obsessed with power.
emotions turn to food as a source of distraction to fill it. However, the consumption of these foods leads to feelings of guilt, with more food, restricted feeding, a group practice or unfair can only be alleviated.
Essing times of emotional evaluation in accordance with their weight and how, "the perfect diet conscientiously Because of these disturbed relationships vis-à-vis food is food." Good "and" known bad "soil - can the meal to emotional eating-to. to carry serious.
Check with food against hunger, for reasons? Will you eat with the thought of - if you plan to eat or who was on the border of the Essen obsessed with him?
Do you regularly try diets and falls lead to debt and promote this surplus food? Try to adjust, or power, vomiting, or with means of payment? Get a mandatory training, if you think you ate too much?
Since emotional eating caused by watching how a food strategy for the finite can really hold more emotional problems. If you are not liable emotional eater diet they can out of a sense of guilt that can not stand to be soothed with more food and in order, more debt or punishment.
Instead of trying to eat on which they focus, have the emotional eaters get round the new building with stressful emotions. Often this requires using a personal trainer or psychotherapist eating, emotional uses. It is just to die for comfort food finds replacements compensation, dass die food provided individual in his place and setting legitimate learn healthy eating habits can die A final years.
Alcohol and loss of the Weight
One Tried to Lose The Weight and recommend it to Much That You Contained At The drinkable alcohol. This is based consideration payable to The Fact That The Alcohol has unhealthily high concentrations of The Sugar has, and of The Empty calories exactly The Same as The Knowledge, The Alcohol Those Generally leads you compromised Their clothes, Which you could "stimuli, foods to eat , falsified, If They are available.
However, if you wish to Have a hat from night-to-one recommends it to That You In The Drink the alcohol moderation, it has to select and red wine With small sugar content Contrary to a beer from carbon hydrate close to.
The alcohol is Generally Used in social situations, as at a meal or separately. Generally by drinking glass, glass or one auxiliary Two is Offered. Since you are in a social position, it Can Be difficulty, to the-outer-to sweet Contain supply, at least for The Which parameters of your diet.
If You Have A Business Partner of the Decrease in weight and are in a situation, Which Implies The Alcohol, Together, You Can divide Two The Responsibility, to help Itself Wished not Avoid the glasses. Each alcoholic beverage auxiliary extends The number of calories you use per day Which exactly The Same As The quantity sugar, Which Blood functions by your throw.
Many persons feel uncomfortable, Who reject a beverage in a social position. They Do not Want To Be poopers by hand By The Friends Of The recall Their diet, or They Do not Want to be rigid SEEM Before Others. "If you are in a situation, Where It Is Hard, in order to avoid, a beverage is extremely wearing to ordering a diet coke Then On The Ice. A diet coke calorie Does not Have broad gram gold, Into to a nice glass Will Come, Seema an alcoholic beverage Will Be.
If You Must Use The wine, Then a dark red-wine to select. The red wines are wines, Which are Generally Lower in Sugars Than a weisswein gold beer. Red wines Become letter to The Skin Of The grapes / clusters to keep Above, Those Likewise Makes The Wine enrich from now as The Return of weisswein, only starting from one Makes The Core Of The grape / cluster.
Keep upright in addition In the Spirit thats the The Beer Beverages Have like the yeast, the fat & the sugar. There Is A Reason, thats the frequent beer from a beer belly Drunkards Develops uses expanded Quantities beer, drank they work is far not the director.
Like the fruit it Is A Good Idea to Use The Wine Likewise if you eat a meal Likewise. The Meal Will Help the transient effect in your set of The Sugar In The Blood to adjust, so your body is Not That shocked by Adding of new gold calories of sugar alcohol.
Keep in mind that while alcohol consumption might not be avoidable for you, the munchies and the desire to consume more Struck content of fats and grease strike the food needs to be controlled. If you are in a situation where you have been drinking too much wine, it is important that you avoid nailing extra calories of food. Moderation and education are keys to The Two effective weight loss When It Comes to Wine Consumption and The Hunger That Follows.
However, if you wish to Have a hat from night-to-one recommends it to That You In The Drink the alcohol moderation, it has to select and red wine With small sugar content Contrary to a beer from carbon hydrate close to.
The alcohol is Generally Used in social situations, as at a meal or separately. Generally by drinking glass, glass or one auxiliary Two is Offered. Since you are in a social position, it Can Be difficulty, to the-outer-to sweet Contain supply, at least for The Which parameters of your diet.
If You Have A Business Partner of the Decrease in weight and are in a situation, Which Implies The Alcohol, Together, You Can divide Two The Responsibility, to help Itself Wished not Avoid the glasses. Each alcoholic beverage auxiliary extends The number of calories you use per day Which exactly The Same As The quantity sugar, Which Blood functions by your throw.
Many persons feel uncomfortable, Who reject a beverage in a social position. They Do not Want To Be poopers by hand By The Friends Of The recall Their diet, or They Do not Want to be rigid SEEM Before Others. "If you are in a situation, Where It Is Hard, in order to avoid, a beverage is extremely wearing to ordering a diet coke Then On The Ice. A diet coke calorie Does not Have broad gram gold, Into to a nice glass Will Come, Seema an alcoholic beverage Will Be.
If You Must Use The wine, Then a dark red-wine to select. The red wines are wines, Which are Generally Lower in Sugars Than a weisswein gold beer. Red wines Become letter to The Skin Of The grapes / clusters to keep Above, Those Likewise Makes The Wine enrich from now as The Return of weisswein, only starting from one Makes The Core Of The grape / cluster.
Keep upright in addition In the Spirit thats the The Beer Beverages Have like the yeast, the fat & the sugar. There Is A Reason, thats the frequent beer from a beer belly Drunkards Develops uses expanded Quantities beer, drank they work is far not the director.
Like the fruit it Is A Good Idea to Use The Wine Likewise if you eat a meal Likewise. The Meal Will Help the transient effect in your set of The Sugar In The Blood to adjust, so your body is Not That shocked by Adding of new gold calories of sugar alcohol.
Keep in mind that while alcohol consumption might not be avoidable for you, the munchies and the desire to consume more Struck content of fats and grease strike the food needs to be controlled. If you are in a situation where you have been drinking too much wine, it is important that you avoid nailing extra calories of food. Moderation and education are keys to The Two effective weight loss When It Comes to Wine Consumption and The Hunger That Follows.
19 fat burning foods
Wieviel time you diet miracle for weight loss have tried? Maybe with exotic name for fantasy? You may well remember these food products in general existing underestimated, but frequently in second place to no detox and additive qualities of metabolism expressed. Here, a list of 19 fat burning foods.
1.Gralic. Tire minerals, enzymes and amino acids, Vitamins A, B1, B2, B6, B12, C, D. Only 41 kcal per 100 grams. Aid reactivate your metabolism by keeping cholesterol levels low to swing.
2. Banana. Sugar with little fat. Calcium, iron, magnesium, potassium, vitamins A, C, and Serotonin Gerbsäure. Only 66 calories per 100 grams. Suppressant of appetite lunch.
3. Bulb. Smelling of vitamins A, C, E and B-vitamins Gruppe. As potassium, calcium, sodium, and help business diuretischer great fighters cellulite. Helps keep blood sugar stable.
4. Med grass. It's not much but that uses a current support, a great friend of weight loss. The aid which suppress the entry of fat.
5. Strawberry. Low mineral, sugar and vitamin Crich. Only 27 kcal per 100 grams.
6. Corn-Flakes. Cereals, pulses certainly mixed. Much aid your metabolism and only 14 kcal per 100 grams.
7. Kiwi. Kaliumrich and calcium, iron, zinc, too. great source of vitamin C, lots of fiber, very useful to suggest diuretische functions.
8. Salad. Feel the fibers and many arms in calories (only 14 kcal per 100 grams) and appetite suppressant diuretische functions, relationships with large volume / low of KCAL. Detached minerals too.
9. Lemon. The lowest sugar content for the same family of fruit (only 2.3%), rich in vitamins and in only 11 kcal per 100 grams. Blood circulation and helps combat Cellulitis.
10. Apple. Vitamin C and E, potassium, magnesium, richly Gerbsäure hotel, great fighters cholesterinreicher.
11. Nuts. Felt in fats, in proteins, in Sigars and vitamins. With the aid of the good fat content Calciu + Magnesium burning.
12. Wheat. Only 319 calories per 100 grams and felt in many proteins, Amynoacids, iron, calcium, potassium and magnesium. but also good content of vitamin B. Diuretischen functions and help combat emotional eating.
13. Chicken. White meat, easy fetthaltiger content, boundaries between fat, sodium and cholesterol.
14. Rucola salad. High content of vitamin A and C and big amplifiers metabolism. Only 16 kcal per 100 grams.
15. Soybean oil. Felt in protein and acid-Fol.
Weight gain and - aid that adjust metabolism.
16. Tea. contains a fat burning Koffein, minerals and vitamins B-Gruppe. Suggest metabolism and one-0-Kalorie Einlass.
17. ARs. Hyperproteic diet. Lots of minerals and the different enzyme, aid grom Fatt measures that are crucial not to burn body fat encrease.
18. Wine. Antioxidantd contains substances that help protect it, heart and combat age.
19. Pumpkin. Felt in a B, a C in the vitamin E, in minerals and in only 18 kcal per 100 grams. Helpd diuretische functions.
1.Gralic. Tire minerals, enzymes and amino acids, Vitamins A, B1, B2, B6, B12, C, D. Only 41 kcal per 100 grams. Aid reactivate your metabolism by keeping cholesterol levels low to swing.
2. Banana. Sugar with little fat. Calcium, iron, magnesium, potassium, vitamins A, C, and Serotonin Gerbsäure. Only 66 calories per 100 grams. Suppressant of appetite lunch.
3. Bulb. Smelling of vitamins A, C, E and B-vitamins Gruppe. As potassium, calcium, sodium, and help business diuretischer great fighters cellulite. Helps keep blood sugar stable.
4. Med grass. It's not much but that uses a current support, a great friend of weight loss. The aid which suppress the entry of fat.
5. Strawberry. Low mineral, sugar and vitamin Crich. Only 27 kcal per 100 grams.
6. Corn-Flakes. Cereals, pulses certainly mixed. Much aid your metabolism and only 14 kcal per 100 grams.
7. Kiwi. Kaliumrich and calcium, iron, zinc, too. great source of vitamin C, lots of fiber, very useful to suggest diuretische functions.
8. Salad. Feel the fibers and many arms in calories (only 14 kcal per 100 grams) and appetite suppressant diuretische functions, relationships with large volume / low of KCAL. Detached minerals too.
9. Lemon. The lowest sugar content for the same family of fruit (only 2.3%), rich in vitamins and in only 11 kcal per 100 grams. Blood circulation and helps combat Cellulitis.
10. Apple. Vitamin C and E, potassium, magnesium, richly Gerbsäure hotel, great fighters cholesterinreicher.
11. Nuts. Felt in fats, in proteins, in Sigars and vitamins. With the aid of the good fat content Calciu + Magnesium burning.
12. Wheat. Only 319 calories per 100 grams and felt in many proteins, Amynoacids, iron, calcium, potassium and magnesium. but also good content of vitamin B. Diuretischen functions and help combat emotional eating.
13. Chicken. White meat, easy fetthaltiger content, boundaries between fat, sodium and cholesterol.
14. Rucola salad. High content of vitamin A and C and big amplifiers metabolism. Only 16 kcal per 100 grams.
15. Soybean oil. Felt in protein and acid-Fol.
Weight gain and - aid that adjust metabolism.
16. Tea. contains a fat burning Koffein, minerals and vitamins B-Gruppe. Suggest metabolism and one-0-Kalorie Einlass.
17. ARs. Hyperproteic diet. Lots of minerals and the different enzyme, aid grom Fatt measures that are crucial not to burn body fat encrease.
18. Wine. Antioxidantd contains substances that help protect it, heart and combat age.
19. Pumpkin. Felt in a B, a C in the vitamin E, in minerals and in only 18 kcal per 100 grams. Helpd diuretische functions.
Sunday, April 3, 2011
5 Super Simple Weight Loss Tips
Weight loss is one of those subjects that everyone is always talking about. It seems you can’t go anywhere without seeing or hearing some type of weight loss message. Stories of the dangers of not losing weight appear regularly on the nightly news. Retail outlets and the Internet both are full of weight loss books and products. Weight loss is discussed in medical centers and at schools and even in the work place. If you’re trying to lose weight, here are a few tips to get you going.
Tip #1 – Stop Talking About Weight Loss!
All that talk about how much you want to lose weight isn’t going to make the weight come off. You’ve got to take action, starting right now. So take this simple advice: Stop moving your mouth and start moving your body! It won’t take long to begin seeing the results.
Tip #2 – Slow and Steady is Best
Slow and steady weight loss is better (and safer) than riding the dieting roller coaster. If you’re looking for long-lasting weight loss results, aim to lose an average of about two pounds each week. In order to lose weight you’ve got to consume fewer calories than you burn. As a bonus, when you combine dieting with exercise, you’ll be reducing your caloric intake and increasing your caloric burn rate at the same time.
Tip #3 – Save Your Money
Don’t spend your hard-earned money on the latest weight loss gimmicks. Pills, fad diets, hypnosis, and extreme surgical procedures are not the answer! These gimmicks won’t slim you down, but they will fatten the bank accounts of those who promote them! Eating a nutritionally-balanced diet of fruits, vegetables, good fats and lean proteins will encourage weight loss faster than any miracle cure you can buy.
Tip #4 – Weight Loss is a Way of Life
Unfortunately, the issue of weight is something that most people will struggle with throughout life. Excess processed foods and a sedentary lifestyle are the two biggest contributors to this constant struggle. If you want to lose weight and keep it off, you’ve got to change the way you think about food. It should be thought of as a source of fuel, not a passion. Successful weight loss really is about making lifestyle changes, including making the right food choices, and then sticking with those choices throughout life.
Tip #5 – Weight Loss is More Than a Number
When you’re dieting, don’t become a victim of the dreaded scale. When the numbers go down, happiness goes up. But when the numbers stay the same or go up, it is easy to give up and give in. Remember that even if your weight isn’t changing as you would like, your body is. You’ll be taking better care of your heart. You’ll be lowering your cholesterol levels. You’ll be sporting a leaner body and your clothes will begin fitting more comfortably. When you learn to find joy in these other benefits, you’ll want to keep on being a loser!
Tip #1 – Stop Talking About Weight Loss!
All that talk about how much you want to lose weight isn’t going to make the weight come off. You’ve got to take action, starting right now. So take this simple advice: Stop moving your mouth and start moving your body! It won’t take long to begin seeing the results.
Tip #2 – Slow and Steady is Best
Slow and steady weight loss is better (and safer) than riding the dieting roller coaster. If you’re looking for long-lasting weight loss results, aim to lose an average of about two pounds each week. In order to lose weight you’ve got to consume fewer calories than you burn. As a bonus, when you combine dieting with exercise, you’ll be reducing your caloric intake and increasing your caloric burn rate at the same time.
Tip #3 – Save Your Money
Don’t spend your hard-earned money on the latest weight loss gimmicks. Pills, fad diets, hypnosis, and extreme surgical procedures are not the answer! These gimmicks won’t slim you down, but they will fatten the bank accounts of those who promote them! Eating a nutritionally-balanced diet of fruits, vegetables, good fats and lean proteins will encourage weight loss faster than any miracle cure you can buy.
Tip #4 – Weight Loss is a Way of Life
Unfortunately, the issue of weight is something that most people will struggle with throughout life. Excess processed foods and a sedentary lifestyle are the two biggest contributors to this constant struggle. If you want to lose weight and keep it off, you’ve got to change the way you think about food. It should be thought of as a source of fuel, not a passion. Successful weight loss really is about making lifestyle changes, including making the right food choices, and then sticking with those choices throughout life.
Tip #5 – Weight Loss is More Than a Number
When you’re dieting, don’t become a victim of the dreaded scale. When the numbers go down, happiness goes up. But when the numbers stay the same or go up, it is easy to give up and give in. Remember that even if your weight isn’t changing as you would like, your body is. You’ll be taking better care of your heart. You’ll be lowering your cholesterol levels. You’ll be sporting a leaner body and your clothes will begin fitting more comfortably. When you learn to find joy in these other benefits, you’ll want to keep on being a loser!
10 Weight Loss Tips
1. Burn more calories than you consume. If this makes you go: "D-uuuh!!", snap out of it and consider that this elementary aspect of dieting excapes countless clueless -- and doomed -- dieters. Tabloids may claim to have the "miracle foods" that'll allow you to eat like a pig and have the pounds melt off, but it's a load.
2. Establish your base metabolism, and set a target calorie goal approx. 500 calories below it. I wrote an article dedicated to establishing your metabolism earlier, so look it up in the article archive if you need a refresher.
3. Keep an honest log. Make estimates of how many calories you stuff yourself with every meal and tally up the total to make sure you stay within your target calorie goal. Convenient "mistakes," under-estimates and forgetfulness allows you to eat more now, but you're defeating the whole point of dieting.
4. Actively choose good sources of fat. This may sound like stupid advice -- shouldn't you AVOID fat when dieting? Well, yes and no. You have to keep consuming some fat, just not going overboard. Avoid butter, bacon, whole milk, coconuts and such like the plague. Instead, make use of olive oil (virgin) and fatty fish. Peanut butter is an interesting topic. I used to put it in the same category as the "bad" fats. It belongs there, packing saturated fat as well as artery-clogging trans fatty acids. However, based on highly unscientific testimonies by others as well as personal experience, it seems like a handful of peanuts once in a while when dieting can do wonders in keeping energy levels up while not wreaking havoc with your overall diet. Strange and illogical? You betcha. But it just so happens to work anyway, kind of like bumblebees flying though they technically shouldn't be able to.
5. Eat small but frequent meals throughout the day. You've heard it a million times, I'm sure, but facts remain: In order to keep an even level of blood sugar, you have to eat small, balanced meals.
6. Don't go wimpy on the weight training. When you diet, you're in the danger zone for losing muscle mass most of the time. To avoid this, keeping pumping iron, and be diligent about it!
7. Avoid alcohol. Given that barbeque-season is upon us, this can be tough when your friends bring out the ice-cold brewskis. The solution is simple: Only associate with other bodybuilders, so you at least won't be the lone dweeb sipping a diet soda! For those of you who have the ridiculous idea that your life should not revolve around bodybuilding: Snap out of it.
8. Do cardio in moderation. Doing 45 mins on the stairmaster every day is a great way to get the pounds off quicker. 2 hours is not so great, since you're bound to start losing muscle mass. When and how much is individual (and depending on what you've had to eat earlier in the day) but avoid cardio sessions in excess of 1 hour. If you need the punishment do one session in the morning and one in the evening. Also remember to stay in the 65%-70% heart rate zone for optimal fat burn.
9. Schedule "cheating" days to stay sane. Dieting is no fun. No matter how gung-ho and motivated you are when you start out, you'll have days when everything is darkness and the world is out to get you. Make sure to get a treat once a week on a set day (Saturday is good) as it gives you something to look forward to. A juicy burger is fatty and calorie-dense, but if you prepare by doing extra cardio for three days in advance you'll come in right on target for the week.
10. Don't be afraid of soy. I used to avoid fake-meat products, but having been married to a vegetarian for 3+ years I've tried soy hot dogs, burgers, chicken patties, even riblets that taste just like the real thing. And here's the kicker: Soy products is mostly protein! Granted, soy protein is not the highest quality out there, but if you drink a glass of milk or have some other high-quality protein source with it you can bump up the overall quality in a hurry. Besides, soy has a number of great health benefits when eaten in moderation and contains very little fat.
2. Establish your base metabolism, and set a target calorie goal approx. 500 calories below it. I wrote an article dedicated to establishing your metabolism earlier, so look it up in the article archive if you need a refresher.
3. Keep an honest log. Make estimates of how many calories you stuff yourself with every meal and tally up the total to make sure you stay within your target calorie goal. Convenient "mistakes," under-estimates and forgetfulness allows you to eat more now, but you're defeating the whole point of dieting.
4. Actively choose good sources of fat. This may sound like stupid advice -- shouldn't you AVOID fat when dieting? Well, yes and no. You have to keep consuming some fat, just not going overboard. Avoid butter, bacon, whole milk, coconuts and such like the plague. Instead, make use of olive oil (virgin) and fatty fish. Peanut butter is an interesting topic. I used to put it in the same category as the "bad" fats. It belongs there, packing saturated fat as well as artery-clogging trans fatty acids. However, based on highly unscientific testimonies by others as well as personal experience, it seems like a handful of peanuts once in a while when dieting can do wonders in keeping energy levels up while not wreaking havoc with your overall diet. Strange and illogical? You betcha. But it just so happens to work anyway, kind of like bumblebees flying though they technically shouldn't be able to.
5. Eat small but frequent meals throughout the day. You've heard it a million times, I'm sure, but facts remain: In order to keep an even level of blood sugar, you have to eat small, balanced meals.
6. Don't go wimpy on the weight training. When you diet, you're in the danger zone for losing muscle mass most of the time. To avoid this, keeping pumping iron, and be diligent about it!
7. Avoid alcohol. Given that barbeque-season is upon us, this can be tough when your friends bring out the ice-cold brewskis. The solution is simple: Only associate with other bodybuilders, so you at least won't be the lone dweeb sipping a diet soda! For those of you who have the ridiculous idea that your life should not revolve around bodybuilding: Snap out of it.
8. Do cardio in moderation. Doing 45 mins on the stairmaster every day is a great way to get the pounds off quicker. 2 hours is not so great, since you're bound to start losing muscle mass. When and how much is individual (and depending on what you've had to eat earlier in the day) but avoid cardio sessions in excess of 1 hour. If you need the punishment do one session in the morning and one in the evening. Also remember to stay in the 65%-70% heart rate zone for optimal fat burn.
9. Schedule "cheating" days to stay sane. Dieting is no fun. No matter how gung-ho and motivated you are when you start out, you'll have days when everything is darkness and the world is out to get you. Make sure to get a treat once a week on a set day (Saturday is good) as it gives you something to look forward to. A juicy burger is fatty and calorie-dense, but if you prepare by doing extra cardio for three days in advance you'll come in right on target for the week.
10. Don't be afraid of soy. I used to avoid fake-meat products, but having been married to a vegetarian for 3+ years I've tried soy hot dogs, burgers, chicken patties, even riblets that taste just like the real thing. And here's the kicker: Soy products is mostly protein! Granted, soy protein is not the highest quality out there, but if you drink a glass of milk or have some other high-quality protein source with it you can bump up the overall quality in a hurry. Besides, soy has a number of great health benefits when eaten in moderation and contains very little fat.
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