Tuesday, February 26, 2013

The Absolute Diet I Have Ever Seen To Lose Weight Fast



I’ve seen tons of people go on diets to lose weight fast. These diets include low fat, low carbs, high fat high protein, juicing, only eating vegetables and meat, eliminating sugar, and starving themselves. The possibilities are endless.  The truth is that all these diets will cause you to lose weight.  It comes down to calories in vs. calories out and this is possible to do on any of these diets.  However just because someone loses a ton of weight doesn’t mean they are healthier.  Look at people who are anorexic.  They may look like your normal skinny people, they may even have a great body, but I guarantee you that their body is void of the nutrients it needs to survive long-term.

The truth is any diet will work. But for how long? And will the results be worth it? The idea behind losing weight is look better, be healthier, and feel better about yourself.  What’s the point of losing weight if you're unhappy dieting or getting more unhealthy in the weight loss process?

The fact is that most diets fail because people are unhappy not eating their favorite foods or because they are feeling hungry all the time.  The key to losing weight is to do what works for you and this will be the absolute best diet you can do.  Start an eating program that you can commit to and be happy.

The diet:
Do what makes you happy and works for you.


Try to eat the majority of your calories from unprocessed food so you get your micronutrients in and stay healthy.


Exercise to increase weight loss or to eat more and still lose weight.

If exercising makes you unhappy don’t do it, but you won’t lose weight as fast or you won’t be able to


Take a multi vitamin to fill in nutritional gaps since you will be eating less.

I personally eat a lot of oatmeal, eggs, chicken, and peanut butter.  In fact these are the only foods I eat on most days.  People ask me: How do you eat like that? I tell them it makes me happy and works for me.
 
Identify your problem
Figure out why you are overweight and find a way to work with it.  I found out that I was always hungry so I was always eating.  I was eating processed foods that were not filling so it was an endless process.  I eat oatmeal and chicken and eggs because it fills me up and when I’m full I’m happy.  I’d rather eat the way I do than  to eat cake all day, be the same weight, but always be hungry.

The bottom line is that if you are unhappy eating a certain way to lose weight you will relapse and gain the weight back and start at square one.


Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.


Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

 

Monday, February 25, 2013

Week 8 Progress


This week's special shout out goes to Lori and Martha.  Lori is doing some light running and has found that getting up and doing light works out during commercials has given her an added boost.  And Martha is doing brisk 2 mile walks or playing "Just Dance" on x-box with her son.  She's found a great way to combine exercise and fun.  And that's a really good way to do it - Way to go ladies!

We're also giving a shout out to Prozium and Edgar because they showed real results last week too.  Prozium has started a workout journal and has begun preparing foods in advance and keeping them in the refrigerator where they are ready when he needs them.  Edgar has improved his running time - again - and has discovered the beauty of eating more fruits and vegetables.  Let's give a round of applause all the way around.  It really makes me proud of all of you. 

I love when people write in each week and share their success stories and what's working for them.  Each person is different and different things work for different people.  Keep coming and sharing because you never know what ideas may be helpful for someone else.

Later this week I'll have a post on Trans Fats.  If anyone wants to do a guest post and share what they are doing, e mail my mom through the link on the right side bar.  We love to hear how you're taking control of your diet and nutrition.  Share your ideas and share the joy!

See you next week!

Thursday, February 21, 2013

Lipids



This week we're going to talk a little about lipids, which is the chemical term used to say fats.  The lipids in our diets contribute to food texture, taste and food aroma.
Lipids and oils give us 9 calories per gram, which is twice the amount you get from carbs and proteins.
Saturated fats are solid at room temperature and a good example is the fat on the outside of meat.  A good way to remember this is to think of S as SATURATED/SOLID.
Unsaturated fats are broken down into monounsaturated and polyunsaturated fats. 
Oils have different degrees of saturated and unsaturated fats.   
Lipids can be confusing, so try to remember this:
  • Heart healthy fats are those that come from foods that have their fatty acids coming from monounsaturated or unsaturated acids.  Good examples are olives, avocados, canola oil, peanut oil and sesame oil.  
  • The middle of the road fats are the polyunsaturated fatty acids, and we find those in plant oils like sunflower seeds, pumpkin seeds, walnuts, and oils like corn or soybean.
  • The less heart healthy fats, the ones that tend to raise our bad cholesterol, are the saturated fats.  Remember, that's the ones that are solid at room temperature, like cheese, meat, lard, butter and whole milk products.
The American Heart Institute recommends getting less than 30% of your daily calories from fat.
For more information on lipids you can go here .

 

 

Monday, February 18, 2013

Week 7 Prgress


A want to give a special shout out this week to Edgar - he reported that he's increased his fruit and vegetable intake to 4 of each item per day and dropped a couple of pounds.  And, he's improved his running time for the mile in his P.E. class.  Way to go Edgar - keep up the good work.

Isn't it a great feeling when you start to see results?  I remember when I had to take the mile running test in high school.  I was always the last one to cross that finish line.  But once I started to diet and work out, I noticed my running times were slowly improving.  I never ran the fastest, but you know what?  I wasn't coming in last anymore either!

Dieting and losing weight is sort of like running a race.  You start out slowly and gradually pick up momentum and before long, you start to see results.  And the better the results, the more it fuels you into continuing on your race.  Some days running that race is harder than others, but when that happens, you have to dig down deep inside yourself and find that special something to fuel you along.  When I first started running, I could barely run 1 block before I was tired and ready to give up.  But by the end of the school year I was able to run the whole mile.  At one time I would never have dreamed that I could do that. It was very satisfying to look back and see how far I'd come.

How far do you want to go?

Come back later in the week for a brief discussion on Lipids.  Good luck this week!

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Thursday, February 14, 2013

Carbohydrates


Today I'm going to give you a very basic explanation of carbohydrates.

Carbohydrates are a macro-nutrient and are our bodies preferred source of fuel.  Your digestive system changes carbs into glucose, which is blood sugar.  Your body then uses that sugar for energy in your cells, tissues and organs. The Institute of Medicine recommends a minimum of 130 grams of carbohydrates per person per day.  If you're dieting and feel like you have no energy, you can try to increase your carb intake.

There are 2 kinds of carbs - simple and complex.

  • Simple carbs are found naturally in food like candy, fruit, milk, sugar and vegetables.

  • Complex carbs have sugars that are chemically linked and your body breaks them down after you eat them.  They can be found in items like cereal, beans, bread, pasta, starchy vegetables and rice.

There are no carbs in meat, cheese, eggs, poultry, fish, butter, oil or fats.

Carbs are measured in grams.  There are 4 calories in each gram of carbohydrate.
1 gram of carb = 4 calories.

Try to choose whole grains, brightly colored fruits and vegetables and low fat dairy foods to eat your recommended carbs each day.  Most packaged foods will have carb grams listed in the nutrient section. 



If you're trying to lose weight, it's usually a good idea to eat small, frequent meals and snacks throughout the day.  The reason for this is because:

1) it helps to keep your blood sugar stable

2) it helps to keep you from being so hungry at your next meal that you end up over eating.  You can actually do breakfast, snack, lunch, snack, dinner, snack.  Really??  Yes - as long as you're watching how much you eat.  Make snacks a piece of fruit or a plate of veggies.

You also don't want to eat all your carbs at one sitting.  You want to space them out over all your meals and snacks throughout the day.  Think of it as constantly fueling your engine.   And, you want to be sure to eat good carbs, and by that I mean to try to get carbs that contain some kind of fiber - like fresh fruits, vegetables, whole grains, nuts, seeds and beans.  Try to stay away from white breads and sugar sweetened drinks.

Some people prefer to follow a low carb diet, and that may be fine for them.  There are several different schools of thought on carbohydrate intake.  However, if you're doing any kind of strenuous exercise during the day like running, weight lifting or anything that significantly raises your heart rate and you're not eating enough carbs, then you won't have enough energy. 



For more information on carbohydrates please look at this link, this link and this link.  It's good to get an understanding of the nutrients that make up our foods.  Learn more about what you're eating and how it can best benefit you.  Remember that every body is different and you have to find what works best for you.  Aim to lose 1-2 pounds per week - that's generally a healthy rate of loss.

See you on Monday for your Diet Progress weigh in - Have a great week!

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Monday, February 11, 2013

Week 6 Progress



A shout out this week to Prozium and Doctor Who - they've been hitting the gym and stepping up their workouts.  Go back to Week 5's Progress Comments section and read about what they are doing.  Great work guys!

Sometimes life gets in the way of our best intentions, doesn't it?  I know first hand how difficult it can be to stick to an exercise routine when you're shuffling around family obligations, work schedules, school load, kids schedules, etc.  Don't beat yourself up over it.  Everyone has good days and bad days.  If you're at school and have a little free time between classes, speed walk around campus or walk up and down a few flights of stairs.  Waiting for your kids to get out of school?  Arrive to pick them up 15 minutes early and jog around the block.  Park your car further away in the lot at work, walk up the stairs instead of taking the elevator, or go for a walk after lunch.  There's lots of ways to squeeze 15 minutes of exercise into your schedule if you think outside the box.

In fact, I'd like you to go check out these 2 blogs.  Martha at Seaside Simplicity is joining Carol over at Imagination for a 20 minute a day walking challenge.  Go over and see what Carol is doing for 25 minutes a day!  Go Carol!  She is an inspiration.

One of my favorite ways to save time on cooking is to buy a huge package of boneless chicken breasts.  It usually comes with about 9 pieces in it.  I cook up the whole package at the same time on my George Foreman grill and stick it into a container in the refrigerator.   That chicken lasts me several days and can be used for a multitude of meals - on taco's, sandwiches, in salads, as a chicken wrap and even by itself with a plate of veggies on the side.  Think of the time you can save by precooking your chicken like that.  Give it a try.

I'll see you midweek with some information on carbohydrates.  In the meantime, start to think of creative ways to get some exercise into your daily routine.

Thursday, February 7, 2013

Nutrition

How much do you know about food and nutrition?  If you're like most people, you probably don't know the things that you should.  Do words like carbohydrates, lipids, proteins, vitamins or minerals send you running for cover or a dictionary?



Over the next few weeks we're going to discuss these mystery words in general and some of the reasons why it's important to understand a little about food and what its role is in your life.  You might be surprised at how closely diet, health and disease can be related.  Some of the diseases that can be attributed to diet are heart disease, diabetes, and stroke.  Poor nutrition can contribute to stunting and development problems and it can affect your quality of life - it can affect you both physically and mentally. 

The science of nutrition and our guidelines are constantly changing and developing.  There are many theories and thoughts on what you should eat and incorporate into your diet each day.  Every 5 years in the United States a government group gets together and revamps the dietary guidelines.  The latest revision was in 2010.  You can go to this website here and read the current information. 

Then I suggest you visit the Choose my Plate site here for more information and videos. 

And finally, you might want to visit the Super Tracker site.  I love the Super Tracker.  First of all, it's a wealth of information.  Second, you can choose from lists of food and input what you eat every day.  Each food item will be broken down into fats, carbs, proteins, sodium, etc.  You can input all kinds of information and track your meals and exercise and then pull up reports.  This will give you the ability to actually see where you over eat or under eat every day.  It really takes the guess work out of the areas you need to address.  You'll be surprised when you see the breakdowns and find out where you are eating too much fat or sodium or perhaps not getting enough fruit or vegetables each day.  Is it time consuming?  Yes, it takes some time to get used to the program, but once you're familiar with it, I think you'll love it.  Go check it out.  I suggest giving it a week to get used to the site and inputting items, but it's well worth your time.

The more you learn about diet and nutrition, the easier it will be to take control of your life.   Take some time this week to read a little of the information that's available to you on the 3 sites I suggested.

See you on Monday for your Diet Progress weigh in - Have a great week!

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.








Monday, February 4, 2013

Week 5 Progress

 


With week 5 under our belts, I am hoping some of you are tightening those belts up a notch!  Who is making some progress?  Several people have weighed in with some really great ideas such as keeping a food journal, or a chart and placing X's when you accomplished NOT eating something each day.  Let's keep these great tips coming.

This week I'll have a post about Nutrition in general and some links for further reading.  One of the most important things about changing the way you eat is to understand the reason's that good nutrition is so important and how it affects our physical and mental health.  So be sure to stop by on Thursday for some new information.

I'd also like to thank Adam, aka Doctor Who, for bravely stepping up and appearing as my first guest.  If you missed his interview, just click here to go back and read it.  I think you'll enjoy it as much as I did.  I hope to get some updates from Adam over the course of the year.

If anyone else is interested in doing a guest post, contact my mom through the email link in the right column.  We'd love to do some more interviews, and if anyone has anything interesting they'd like to share concerning diet, nutrition and exercise, we would love to hear from you.

Keep up the good work, focus, and I'll be back on Thursday with some nutrition information.  Don't forget to weigh in below with last week's progress reports!