Thin People Don't Diet
Is there a secret to success in keeping thin? Some erroneously believe that thin people are naturally that way. The truth is, most who look slim either struggle to stay that way, or live lifestyles which cause them to be thin. Many people around the world, and certainly many in the United States, are trying desperately to lose weight and keep it off. There are many ways to do this, though many cause unwanted health complications and irreversible damage to the body.
If you or someone you know is trying to lose weight without dangerous crash diets or other gimmicks such as diet pills, then our March series of newsletters is for you. This issue covers the different reasons people can stay slim naturally, without much effort. Listen up, because you could, too!
Reason # 1, A naturally high metabolism. Many who claim to have this fail to mention that they don't always eat large meals and usually have led a full active life, even without trying. A few actually have hyperthyroid issues which need to be addressed, those that do, usually are characterized by extreme thinness or symptoms such as Graves disease.
Let’s focus on those whose busy lives lead them to be thin. These naturally burn more calories due to their jobs, running after kids, or keeping very active. Not all who have busy lives have time to exercise. They make up for it by activities. Ever wonder why the French stay so thin? This is one reason, they walk everywhere. While that doesn’t work so well in some countries, incorporating more walking in each and every day can help. Purchase a step counter and start with 1,000 steps per day. Gradually increase it to 10,000 or more steps per day over the course of a year. It’s an instant metabolism booster.
Reason # 2, They know how to eat. Here in the U.S. many kids are taught to clean their plates, and to load up on food. This is left over from the Great Depression when food was scarce and every scrap needed to be saved. In European countries, they eat until satisfied. Satisfaction is just between hunger and feeling full. It’s when you could eat more, but you are no longer hungry.
The second part of this is only eating when hungry. Here in the U.S. we also tend to feel forced to eat due to social situations or scheduled meal times. Much of this time, we actually aren’t hungry. In other countries, social eating is expected, but they opt for appetizer items such as a low calorie salad, or other dishes under 200 calories. And when they know they must eat socially, they often cut back before and after that meal on that day.
You may find you have to eat several small meals at first, but gradually your body will realize it doesn’t need it, there’s more food coming soon. And for snacking, many French carry an "juste au cas," a tiny 100 calorie snack such as raw trail mix or high fiber snack. Instead of heading to a vending machine, they keep one or two of these in their bag or pocket.
Reason#3 Most Europeans will tell you, they don't eat garbage. If food is not over the top delicious, most won’t touch it. Sure explains why food in France is so delicious. They use real food, such as butter, whole fat milk, real cream, and only fresh ingredients, not substitutes. Take a tip from them, if it isn’t mouthwatering good, don’t eat it. If a single bite of it doesn’t make your stomach growl with delight, why waste your time and waistline on it?
Reason #4 There’s an appropriate time for treats. While most French and European towns have their fair share of delectable treats, it’s not common to eat these everyday. For instance, a rich dessert might be something they eat once in a great while such as at a party or when long absent friends and family are visiting.
The daily dessert over there would more likely be a fresh, ripe fruit with a little cream, or a baked apple, minus all the trimmings and with a dash of pie spice on it. For those chocolate lovers, a single serving of chocolate is the size of Hershey’s miniatures. However, don’t be fooled, American chocolate tastes like wax. European chocolate is worth every calorie it contains. So one or two bites are fully satisfying!
These are just four of the many tips European women use to be thin. Many have grown up with such thinking so that it has become second nature to live this way. Those who battle their weight in America don't really need to crash diet, simple everyday changes will have a huge impact on metabolism. Just remember, people who stay that way don’t diet, they live the lifestyle which keeps them naturally thin!
Showing posts with label weightloss. Show all posts
Showing posts with label weightloss. Show all posts
Thursday, May 27, 2010
Secrets To Weight Loss!
Top Two Secrets for Permanent Weight Loss Revealed
Our last two articles delved into the delicate world of the leptin and cortisol hormone balance which many fad diets ignore when they promise permanent weight loss. One of the huge risk factors for these diets is that once leptin levels have been reduced due to eating less, the levels do not rise quickly enough to make up for it when a person resumes normal healthy eating patterns. This often results in not enough leptin getting to the brain and signaling satiety.
By the time leptin production catches up with the rest of the body, too much insulin and cortisol are being produced for the leptin to be received by the brain. This is why many people, especially the morbidly obese, are leptin resistant. To change this so that less cortisol and insulin are produced and more leptin reaches the brain, thus reversing leptin resistance, two paths must be undertaken.
The first path is dangerous drugs, hormone therapy, even leptin injections. Not a good choice. While leptin injections and hormone therapy is not common, a similar problem, insulin resistance, exists. Let’s take a peek into what happens to people who are dependant on insulin injections to cope with blood sugar problems, shall we?
First, their pancreas goes on holiday. The pancreas becomes atrophied and produces less and less insulin and soon quits altogether. Thus, the person becomes dependant on the injections. Second, once the pancreas stops, it also stops producing other very important hormones, including those which induce leptin to be produced. This results in a plethora of health complications and usually early death. One can conclude, since leptin and insulin are practically "tied at the hip" that a similar negative road will be undertaken if one succumbs to leptin therapy shots.
The second path will lead you to that "Ah ha" moment when you suddenly realize you can enjoy true healthy fat loss and enjoy more energy. This plan has you burning more calories and eating normally, this means real regular food, you actually want to eat. Don't presume this gives you license to eat anything you want. There are definite foods you should avoid and ones you should eat sparingly. Along this second path, you will be doing more physically, but exercising less, just 15 minutes per day of exercise.
How Do I Eat?
You may be wondering what exactly you are going to be eating. First, you must eat real food, the kind you actually have to cut up and cook yourself. No drive though, fast food, restaurants, or any prepackaged, canned or frozen food. (with the exception of frozen vegetables and berries.) The reason is, most packaged food, especially in America, has added ingredients such as dextrose, corn syrup, and MSG and manufacturers are not required by law to publish ALL the ingredients of their foods on the labels.
Pretty sneaky, but it also means you could eat potentially fattening foods such as added saturate fats, sugars, MSG and other foods which will disrupt leptin levels and induce hunger. If you are serious about losing weight, you will avoid processed foods of all kinds. (for a detailed eating plan, please see next Sunday’s article)
Secret to Less Exercise?
That’s right, we will go into details next Wednesday as to why this works. For now, stop exercising for long duration cardiovascular training. This is great exercise, if you are going to run a race or marathon, but in the long run it increases stress levels in the body, encouraging the body to maintain its fat levels and desire for food.
What you want is intense exercise which lasts just 15 minutes per day, every day of the week. Pair this exercise with more physical activities during the day, such as taking the stairs, walking to the store, taking a leisurely stroll every day, and using your own hands, rather than appliances when possible. Take the long way to the lunchroom or water cooler, chase your kids around the yard after work, get up and walk to the TV to change the channels. Incorporate little things to burn more calories.
Our last two articles delved into the delicate world of the leptin and cortisol hormone balance which many fad diets ignore when they promise permanent weight loss. One of the huge risk factors for these diets is that once leptin levels have been reduced due to eating less, the levels do not rise quickly enough to make up for it when a person resumes normal healthy eating patterns. This often results in not enough leptin getting to the brain and signaling satiety.
By the time leptin production catches up with the rest of the body, too much insulin and cortisol are being produced for the leptin to be received by the brain. This is why many people, especially the morbidly obese, are leptin resistant. To change this so that less cortisol and insulin are produced and more leptin reaches the brain, thus reversing leptin resistance, two paths must be undertaken.
The first path is dangerous drugs, hormone therapy, even leptin injections. Not a good choice. While leptin injections and hormone therapy is not common, a similar problem, insulin resistance, exists. Let’s take a peek into what happens to people who are dependant on insulin injections to cope with blood sugar problems, shall we?
First, their pancreas goes on holiday. The pancreas becomes atrophied and produces less and less insulin and soon quits altogether. Thus, the person becomes dependant on the injections. Second, once the pancreas stops, it also stops producing other very important hormones, including those which induce leptin to be produced. This results in a plethora of health complications and usually early death. One can conclude, since leptin and insulin are practically "tied at the hip" that a similar negative road will be undertaken if one succumbs to leptin therapy shots.
The second path will lead you to that "Ah ha" moment when you suddenly realize you can enjoy true healthy fat loss and enjoy more energy. This plan has you burning more calories and eating normally, this means real regular food, you actually want to eat. Don't presume this gives you license to eat anything you want. There are definite foods you should avoid and ones you should eat sparingly. Along this second path, you will be doing more physically, but exercising less, just 15 minutes per day of exercise.
How Do I Eat?
You may be wondering what exactly you are going to be eating. First, you must eat real food, the kind you actually have to cut up and cook yourself. No drive though, fast food, restaurants, or any prepackaged, canned or frozen food. (with the exception of frozen vegetables and berries.) The reason is, most packaged food, especially in America, has added ingredients such as dextrose, corn syrup, and MSG and manufacturers are not required by law to publish ALL the ingredients of their foods on the labels.
Pretty sneaky, but it also means you could eat potentially fattening foods such as added saturate fats, sugars, MSG and other foods which will disrupt leptin levels and induce hunger. If you are serious about losing weight, you will avoid processed foods of all kinds. (for a detailed eating plan, please see next Sunday’s article)
Secret to Less Exercise?
That’s right, we will go into details next Wednesday as to why this works. For now, stop exercising for long duration cardiovascular training. This is great exercise, if you are going to run a race or marathon, but in the long run it increases stress levels in the body, encouraging the body to maintain its fat levels and desire for food.
What you want is intense exercise which lasts just 15 minutes per day, every day of the week. Pair this exercise with more physical activities during the day, such as taking the stairs, walking to the store, taking a leisurely stroll every day, and using your own hands, rather than appliances when possible. Take the long way to the lunchroom or water cooler, chase your kids around the yard after work, get up and walk to the TV to change the channels. Incorporate little things to burn more calories.
Thursday, April 22, 2010
Summer Is Almost Here!!
Bye Bye Cellulite With These Tips
It doesn’t matter the season, fighting cellulite is an ongoing project. Just as we look after other aspects of our health and beauty, such as exercising, eating healthy, brushing our teeth, so too fighting cellulite should be a daily habit.
There are a few tiny rules to know about smoothing cellulite:
~ Drink plenty of fluids, especially water
~ Exercise is essential for getting toned
~ Everybody has cellulite, even super models
~ The main idea is to plump up the skin and increase circulation
~ That you put onto your body is as important to what you put into it
Here’s what to do:
1-Before you take your morning shower, exfoliate the affected areas with products that have grit or sea salt in them. These products increase circulation while sloughing off older skin. Over time this leaves the skin smoother and improves the blood flow to the area when repeated regularly.
2-Get an anti-cellulite device to use in the shower. These are hand held and have rubber spikes or knobs on them which also stimulate circulation to the area.
3-Get Caffeinated. Use a lotion which contains natural plant sources of caffeine on a daily basis. Some people swear by ground coffee scrubs and compresses. Caffeine works in external applications by drawing fluids to the area, plumping it up and reducing the appearance of cellulite. Also, try lotions which promise to help tighten the skin, even if the effect is temporary.
4-Reduce intake of sugar, caffeine, alcohol, and dairy products. These can cause increases in certain hormones which will make the appearance of the condition worse.
5-Reduce stress, stress can aggravate the condition and cause spikes in cortisol levels which promote fat gain. A high stress lifestyle can also induce production of catecholamines which has been associated with cellulite.
6-Continue losing weight and try to maintain a steady healthy weight. Rapid changes in weight can loosen the skins bonds, which may worsen the appearance of cellulite. Cellulite is a natural skin condition most prevalent in women. Everybody on earth suffers from it. Treatments can only lessen the appearance of the condition.
What is it? Between the dermis (skin) and the muscle is a layer of fat. This fat is essential for maintaining body temperature, when weight is at a normal level. However, the fat deposits are not distributed evenly. It is less apparent when the skin is tight, but if the skin becomes loose, such as after significant weight loss. There is no way to cure it. However, improving the hydration of the area, improving circulation to the area, and improving skin tautness and tone, can have a dramatic affect on its appearance.
Other measures include keeping the body adequately hydrated. Get plenty of exercise, which improves circulation. Eating plenty of fresh fruits, vegetables, and adequate proteins, which can help keep hormone levels even. Also, maintaining a healthy weight and avoiding fast weight losses repeatedly, as this can loosing the bonds between the skin and the underlying tissues.
It doesn’t matter the season, fighting cellulite is an ongoing project. Just as we look after other aspects of our health and beauty, such as exercising, eating healthy, brushing our teeth, so too fighting cellulite should be a daily habit.
There are a few tiny rules to know about smoothing cellulite:
~ Drink plenty of fluids, especially water
~ Exercise is essential for getting toned
~ Everybody has cellulite, even super models
~ The main idea is to plump up the skin and increase circulation
~ That you put onto your body is as important to what you put into it
Here’s what to do:
1-Before you take your morning shower, exfoliate the affected areas with products that have grit or sea salt in them. These products increase circulation while sloughing off older skin. Over time this leaves the skin smoother and improves the blood flow to the area when repeated regularly.
2-Get an anti-cellulite device to use in the shower. These are hand held and have rubber spikes or knobs on them which also stimulate circulation to the area.
3-Get Caffeinated. Use a lotion which contains natural plant sources of caffeine on a daily basis. Some people swear by ground coffee scrubs and compresses. Caffeine works in external applications by drawing fluids to the area, plumping it up and reducing the appearance of cellulite. Also, try lotions which promise to help tighten the skin, even if the effect is temporary.
4-Reduce intake of sugar, caffeine, alcohol, and dairy products. These can cause increases in certain hormones which will make the appearance of the condition worse.
5-Reduce stress, stress can aggravate the condition and cause spikes in cortisol levels which promote fat gain. A high stress lifestyle can also induce production of catecholamines which has been associated with cellulite.
6-Continue losing weight and try to maintain a steady healthy weight. Rapid changes in weight can loosen the skins bonds, which may worsen the appearance of cellulite. Cellulite is a natural skin condition most prevalent in women. Everybody on earth suffers from it. Treatments can only lessen the appearance of the condition.
What is it? Between the dermis (skin) and the muscle is a layer of fat. This fat is essential for maintaining body temperature, when weight is at a normal level. However, the fat deposits are not distributed evenly. It is less apparent when the skin is tight, but if the skin becomes loose, such as after significant weight loss. There is no way to cure it. However, improving the hydration of the area, improving circulation to the area, and improving skin tautness and tone, can have a dramatic affect on its appearance.
Other measures include keeping the body adequately hydrated. Get plenty of exercise, which improves circulation. Eating plenty of fresh fruits, vegetables, and adequate proteins, which can help keep hormone levels even. Also, maintaining a healthy weight and avoiding fast weight losses repeatedly, as this can loosing the bonds between the skin and the underlying tissues.
Build a Body you can be Proud Of In Just 20 minutes or Less Per Day!
Build a Body you can be Proud Of In Just 20 minutes or Less Per Day!
If you truly want to be in the best shape of your life, and stay that way, it takes long term commitments to health and a routine of activities YOU can look forward to. Just as we have different tastes in foods, music, clothing, work, and entertainment, so to not all physical activities work for everyone.
Here are ten simple steps for building a fabulous body:
1- Think long term, not quick fix. Rather than jumping into a set of activities and long duration routines, start with small steps and build your way up. Jumping into intense workouts doesn’t work, it just sets us for feeling like failures. Instead, pick something small and build on that.
2- Forget getting all the workout done in one sitting, how many of us have time for that? Four to eight short bursts of 5 to 10 minutes each can provide long term and lasting benefits. Start with two 5-minute sessions and add to that. A little something is better than nothing.
3- Do something upon rising. Even if it’s 2 minutes of jumping jacks or a few rounds up and down the stairs. Getting your metabolism up within the first 45 minutes of rising can keep it raised all day.
4- Use it as a mid-morning/afternoon pick-me-up. Instead of reaching for that donut, cup of coffee, or candy bar, take a hike. Plan two five minute breaks per day. Take a walk around, go into the break room and use bands or light weights. Do something different and get your blood, and brain activated.
5- Forget videos and equipment. Nature handed us the best equipment we can get, our own body. Learn isometric exercises. The most beneficial exercise takes light clothing, comfortable shoes, and your mind. If you do plan on investing, try inexpensive items such as stepper machines, bands, balls, and floor mats.
6- Find a buddy. If you’re at work, find a co-worker who can share in your twice daily trips around the complex. If you've got a significant other, invite them to take a brisk walk before or after meal times. Grab your pals and (leaving credit cards at home) hit the mall for a chit chat while walking.
7- Find refreshment in going solo. Got a hectic schedule, a bustling house full of people, need to get away? The easiest mini vacation may be a solo walk around your block. (in safe neighborhoods), those few quiet moments before the family gets out of bed, or in the evening as everybody moves onto TV and homework. Get out, get away, go for a 5-minute walk.
8- Check out our blog for tips on surging and burst training. Just 12 minutes per day and you could look like a super model in a year. Surge and burst training differ from walking, jogging, cycling. While those do burn some calories, if ill conditioned for the activity, they can raise cortisol levels, defeating the purpose. Surge and burst training effectively lowers cortisol levels and encourages the body to level off leptin and insulin levels naturally.
9- Pick a sport or hobby, any sport or hobby. Find something YOU enjoy doing which tricks your mind into thinking "hey, this is super fun" instead of "oh, so were going exercising again."
10- Of course, other methods work too, take the stairs instead of the elevator, park farther out and force yourself to walk farther to the grocery store door. Many little new and light activities, small changes done during the day, can help burn fat and calories and not even feel like exercise. After a few days, it may feel second nature to do things differently.
If you truly want to be in the best shape of your life, and stay that way, it takes long term commitments to health and a routine of activities YOU can look forward to. Just as we have different tastes in foods, music, clothing, work, and entertainment, so to not all physical activities work for everyone.
Here are ten simple steps for building a fabulous body:
1- Think long term, not quick fix. Rather than jumping into a set of activities and long duration routines, start with small steps and build your way up. Jumping into intense workouts doesn’t work, it just sets us for feeling like failures. Instead, pick something small and build on that.
2- Forget getting all the workout done in one sitting, how many of us have time for that? Four to eight short bursts of 5 to 10 minutes each can provide long term and lasting benefits. Start with two 5-minute sessions and add to that. A little something is better than nothing.
3- Do something upon rising. Even if it’s 2 minutes of jumping jacks or a few rounds up and down the stairs. Getting your metabolism up within the first 45 minutes of rising can keep it raised all day.
4- Use it as a mid-morning/afternoon pick-me-up. Instead of reaching for that donut, cup of coffee, or candy bar, take a hike. Plan two five minute breaks per day. Take a walk around, go into the break room and use bands or light weights. Do something different and get your blood, and brain activated.
5- Forget videos and equipment. Nature handed us the best equipment we can get, our own body. Learn isometric exercises. The most beneficial exercise takes light clothing, comfortable shoes, and your mind. If you do plan on investing, try inexpensive items such as stepper machines, bands, balls, and floor mats.
6- Find a buddy. If you’re at work, find a co-worker who can share in your twice daily trips around the complex. If you've got a significant other, invite them to take a brisk walk before or after meal times. Grab your pals and (leaving credit cards at home) hit the mall for a chit chat while walking.
7- Find refreshment in going solo. Got a hectic schedule, a bustling house full of people, need to get away? The easiest mini vacation may be a solo walk around your block. (in safe neighborhoods), those few quiet moments before the family gets out of bed, or in the evening as everybody moves onto TV and homework. Get out, get away, go for a 5-minute walk.
8- Check out our blog for tips on surging and burst training. Just 12 minutes per day and you could look like a super model in a year. Surge and burst training differ from walking, jogging, cycling. While those do burn some calories, if ill conditioned for the activity, they can raise cortisol levels, defeating the purpose. Surge and burst training effectively lowers cortisol levels and encourages the body to level off leptin and insulin levels naturally.
9- Pick a sport or hobby, any sport or hobby. Find something YOU enjoy doing which tricks your mind into thinking "hey, this is super fun" instead of "oh, so were going exercising again."
10- Of course, other methods work too, take the stairs instead of the elevator, park farther out and force yourself to walk farther to the grocery store door. Many little new and light activities, small changes done during the day, can help burn fat and calories and not even feel like exercise. After a few days, it may feel second nature to do things differently.
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