Weight Loss And Control

Guide To Effective Weight Loss and Control

Pedometer Boost the Workout

Stacey Clames Ph.D claimed from his study that man who wore pedometers and logged their steps and boosted their activity levels by 16 percent more compared to subject who did not wear the pedometer. Author stated that subject tend to competitive and try to beat the previous number.

Drink Alcohol To Slim

5 years of Danish study showed that men who average drink once daily alcohol were 18% less likely to see waistline increases than those who did not indulge. Moderate drinking stimulate metabolic process to break down alcohol and produce heat. Production of heat will increase your calorie to burn. Anyway limitation of alcoholic is been set such as 5 ounce of wine, 12ounces of beer or 1.5 ounce of liquor. This research is done by Janne Tolstrup,PhD.

Snacking Strategies
Snacks are essential elements for football nights or clubbing nights. It equal to unhealthy habits. Sub out meaningless munchies for these power-packed snacks.

Eats Seaweed Instead Potato Chips
Nori Seaweed(15 pieces) (82.5 calories, 1165mg sodium, 0fats) NOT Chips(15pieces) (150 calories, 180mg sodium, 10g fats).

Seaweed is rich in potassium and iron which are found to be decreasing your need for sleep and you can probably enjoy your midnight watching football programme and enjoy for your entire programme on that night. In addition, take an orange juice next to your seaweed since Vitamin C increase the absorption of iron from breads, cereal and nuts. This is proved by the National Heart Institute senior manager of diabetics and food services Mary Easaw.

Choose Sugar Free Dark Chocolate rather Delicious Cookies
Sugar-Free Dark Chocolate(34g) (146 calories, 11g fat, 0 sugars) NOT Cookies(2 pieces)/34g) (160 calories, 9g fat,12g sugars)

If you are sweet lovers. Chocolates is a better choice. It can lower the LDL cholesterol and also elate moods. Sugar free dark chocolate is a better choice compare to cookies which is high in sugar, carbohydrate and fats. In additions, the feel good factor can help when your dating, or favourite in losing condition.

Enjoy Frozen yogurt omit Ice Cream
Frozen Yogurt(1/2 cup)(102 calories, 16g sugars, 1.9g fats) NOT Ice Cream(1/2 cup) (190 calories, 24 sugars, 18g fats)

Yogurt contain cultures that aid in digestion and boost metabolism. In addition it contains real fruit taste and free from artificial flavor or color. It can increase your energy level though no sleep for whole night.

Drink Beer and say NO to Cola
 Beer (12oz) (136.5 calories,0 sugars, 9.5g carbs) NOT Cola (12 oz) (140 calories,39g sugars, 39g carbs)

Research shows that drinking beer can strengthen bones and lower risk of dementia & Alzheimer disease with exception of controlled consumption. 14 drinks a week can figthing dementia (Not Once shot of 14 REMEMBER THAT). Anyway, take 2 tablets of milk thistle after drinking for lighten the liver burden. 

Weight Loss Diet For Food Lover’s
Food lover’s can kick start weight loss by cutting less than the standard 500 calories a day. This diet only make you easier to adapt, you can preserve more muscle as you lose weight. This is supported by the National Institute of Health Study. In addition, the expert also recommend keeps the diet intake on gyms days but trimming 400 calories on the days which no exercise. If failed or not significant weight loss (~2 pound) after 2 weeks, cut down 100 calories everyday and check back in a week.

 Food Targeting to Belly Fat

People who suffer from belly fat,  whole grains diet can help you. Penn State researched conduct a research comparing 2 group of obese subject. First group is swapped white bread and pasta for whole wheat products. The rest ate the same calories but did not make any changes in their diet. Result showed all subject lost 10 pounds in 5 months. The whole grain eater group shows drops twice of dropping of abdomen fat.

Researcher explained that whole grain containd extra fiber and antioxidant which help control inflammation and insulin (hormone which trigger to store fat). Anyway, work out is the main activity of losing weights and fats.

Food can Harm more to Obese

Research from University of Buffalo found out that fast food did more harm to people who are obese or heavier than normal. The heavier, the more harm fast food effect to a person. Result from the research shoed an overweight subject consume 1800 calories of fast food suffered significant infalmmation than the normal weight adult who consume the same amount of calories of fast food.

During the high inflammation period, body will produce less HDL (good cholesterol) but more LDL and triglyceride (both bad cholesterol). This will raise the risk for heart attack and stroke.

Waste the Food or Increase Your Waist

Survey from University Cornell stated heaviest men will stop to eat when they ate “normal” amount. Anyway when focusing on the food left on the plate, it wil influence people to continue eating. It mean “clean the plate of each meal” now not applicable especially for the obese people. The wisest way is taking appropriate and sufficient meal if we do not want to waste all the good food in our life.

Stand Can Help In Fighting Obesity

 Scientiest from University of Missouri says that sitting will inhibit fat burners in human body. Examination muscle tissue of people being active and those who just always stick to the chair find out that sitting down switches off enzyme that prevents fat storage. The enzyme is only found in muscle which keeps us standing. If the muscle is inactive, the enzyme would not function. This result is announced by Marc Hamilton, Ph.D.

We recommend some ways to spend more time on your feet.

• Stand at desk for a part of the day. It can be done by installing a computer-monitor arm which can anchor to the desk or wall which can allowing to raise up or down the computer screen.
• For the keyboard, few heavy books can boost it up.
• Spine should remain tall while typing and keep your arm in extended postion

Shrink Your Bellies

 We can use calories to make sleeve-straining muscle. By apply this, we can burn out all the stored fat and increase our muscle density. TNT (Targeted Nutrition Tactics) is a scientific and effective plan based on research from University of Connecticut. The research is done by Jeff Volek and Adam Campbell. TNT diet can shed fat and build muscle simultaneously.                                                                                               
TNT diet concept is based on human metabolism. Glycogen is the end product of the process which stored in the muscle. Unlike the fat storage, the glycogen storage in the muscle is limited by the capacity of the muscle. If eating excessive or inadequate time, excessive carbohydrate will flow into the bloodstream and will turn into fats which make our bellies getting bigger. Further more, it will also increase insulin level in the body. If glycogen storages in our body fullm insulin will put the muscle and fat cells in growth mode.
TNT diet is enabling to change our insulin level only signal for the muscle growth only. It can be down by having a low carbohydrate diet which TNT promotes. Eventually, training or work out is the main key point for the success of the TNT diet. It can divides into 3 stages in TNT diet:

• Fat Burning
• Reloading
• Muscle Building

 Fat Burning

Low Carbohydrate diet (Low Carbs) is emphasized in this stage. Low Carbs speed the loss of fats, regulate appetite and reduce the risk of having the cardiovascular disease. Usually this diet needs to practice most of the week. Low carbs diet is the foundation of the TNT. Low carbs diet keep glycogen and insulin in low level. It also keeps our body in burning fats mode. In addition, it also can reduce the hunger in our body.                                                                                                                                               High quality proteins, low starch vegetables and natural fats are the main combination of low carbs diet. You can eat all the food with this combination until satisfied and not stuffed.                                                  

Precautions to take note

• Avoid foods with more than 10g of carbohydrate per serving particular if they are complex carbohydrate like bread, pasta and rice                             

Reloading

High carbohydrate diet is need in reloading stage. It can boost the muscle growth and inflates your biceps and amazingly let us eat all the food we wants. Usually 2 days per week depending on your goals (usually when the days you are in intensive training). High carbohydrate can induce insulin surge, flooding your muscle cells with muscle building nutrients.                                                                                           Protein and carbohyrate need to be ate every meal. Eat until satisfied and not stuffed. It also time for you to enjoy tibbits food like chips or chocolates. We can take all this good food without sabotaging the progress. High quality proteins, low starch vegetables and nutrient dense carbohydrate food are emphasized in this stage.

Precautions
Eat till satisfied not until stuffed. GERD(Gastroesophageal reflux disease) will easy occur.

Muscle Building
High Protein and High Carbohydrate are needed before 60 minutes before you train 30 minutes afterwards. This stage can accelerate the muscle growth and speeds recovery. Weight training primes the growth of the muscle and we need to supply sufficient nutrients to the growth of the muscle. Protein provides the building block without inhibiting fats burning. If you want to slowing down the fat loss, reload some carbohydrate to further boost muscle growth.
We need plain only protein or combination of carbohydrate and protein depend the goals.

Example of the working Schedule