Weight Loss - A Technique that Works

A pill is just not going to do it. Not in the long run. Neither is a fad diet. We're talking about permanent weight loss and optimum health. We're advocating an active, aggressive approach to our fitness and ideal weight. This time we're going to do this right, and we're going to get gorgeous.

The system is called Burn the Fat, Feed the Muscle. It was developed by a professional bodybuilder. Bodybuilders are people who must be fit in order to earn a living. They can't yo-yo. They are physically in shape and they stay that way. Tom Venuto, the bodybuilder who developed the Burn the Fat system, has been bodybuilding for 23 years, and has all kinds of degrees in exercise science and personal training. Here are some of his fundamentals:

• No diet pills
• No powdered or liquid meal replacement drinks
• No expensive supplements
• No following trendy diets that were only thought up to sell books
• Once the weight is lost, it stays off permanently
• Anyone can benefit, no matter your genetic or hormonal situation
• Your metabolism will change, but it will change naturally
• The ultimate goal is good health, and a naturally high energy level

Here's how it works:

You keep track of the number of calories you take in each day. And you keep track, with a caliper, of your percent body fat each day. But your most important tool is a notebook and a pen. Each day you record your caloric intake and the caliper measurement. The goal is to burn off more fat than you take in through calories. It's done scientifically, you throw your whole self into the project, you exercise every day, and you see results.

Through this work - and the details provided in Mr. Venturo's book - you change your lifestyle. Lifestyle becomes about health, about eating properly, about not getting ripped off by so called diet foods and fad diets. Lifestyle becomes about strength and fitness. And as you see yourself getting stronger and slimmer, you start to feel better, and you will love having a gorgeous, fit body. And there's no way you'll let these new life-giving habits get away from you.

The Burn the Fat system's basic premise is to gain muscle while burning off body fat. It works for women as well as men, for people who want to lose 100 pounds and people who want to lose 10 pounds. "This is not a quick fix," explains Mr. Venuto. But he adds, "You'll notice the first changes start to happen the very first week."

It seems like common sense, but Burn the Fat, Feed the Muscle is not just about losing weight. It's about building muscle, building strength, and adding energy to your life. It's really about improving the quality of your life - a gift only you can give yourself.

Suzann Kale is a technical writer and copy editor. She helps edit articles at http://Weightloss.WorkoutCompanion.com and has written many articles for science-oriented sites and hard copy magazines. She also runs a site on cosmetics and animal safety.

The 7 Point Effective Weight-loss Plan by Andrew Poole

Any new weight-loss plan has to be viewed against the failure of the diet industry to provide a long term, sustainable means of enabling us to maintain a stable weight. The simple facts are that most people who lose a significant amount of weight will eventually put it back on. Also, the Diet Food and Drink Market alone is worth Billions of Dollars annually and increasing, and yet according to the World Health Organisation (WHO), in 2005, 1.6 BILLION people globally were classified as overweight and that growth is set to continue to $2.3 Billion by 2015. So, the Diet Industry is huge and is predicted to get even bigger but the number of people classified as overweight is going to increase dramatically too.
A major factor in this is we are encouraged to engage in short term dieting - the rapid weight-loss and quick fix diets - to meet our short term needs, without giving too much thought to what happens once we've achieved that weight. Nothing stops us from going back to our old habits and that's how the inevitable cycle progresses.
It's obvious that we need to reconsider this and view our approach to weight-loss as a permanent change and not just a short term expedient. Permanent change involves looking at an overall method which will not only lose us the weight we need to shift to get down to our desired weight but with just slight adjustments, as opposed to radical changes, will enable us to keep at or around that weight indefinitely.
It's becoming more and more recognized that a combination of the right foods and some form of exercise are the only way to provide this desired outcome.
With so much misinformation out there, knowing the right foods and exercise is a hard task but the following 7 point plan meets healthy eating requirements without taking the pleasure of out of eating; it provides the essentials to enable our bodies to function properly without reliance on supplements and it gives some pointers to the level of exercise necessary.
The 7 Point Plan:
Point #1 - eat regularly and have nutritious snacks. Your body is programmed to recognize starvation symptoms and will stop burning fat as a survival mechanism. Eating regularly will keep you blood sugar levels stable and you'll be less likely to want to binge on sugary foods.
Point #2 - avoid sugary refined foods, alcohol and caffeine as much as possible as these lower your metabolism and encourage your body to store calories. Caffeine also increases the reactivity of the body to the stress of everyday life and increased levels of stress negatively affect weight-loss and although it is included as an ingredient in many weight-loss aids, caffeine actually stimulates appetite.
Point #3 - eat plenty of protein. Protein slows down the release of sugars into the blood as it takes longer to digest than carbohydrates. The need to eat protein every day is worth emphasising, because your body can't store it - you can't stock up on it by bingeing on protein once a week, for example. Vegetarians needn't panic as foods such as nuts, seeds, beans, pulses, vegetable protein foods and soya products all contain protein. There are also small amounts in grains and dairy products.
Point #4 - eat complex carbohydrates as they provide sustained energy through releasing it slowly. Complex carbohydrates are often confused with unrefined carbohydrates, but complex in this case refers to how complicated the chemical structure of a carbohydrate is.
There are three kinds of complex carbohydrates:
Glycogen - Which is your body's major fuel source and is converted into energy.
Starch - which is only a no-no when things like sauces and oils are added to bread, pasta, rice etc.
Fibre - as is found in fruit and vegetables, and which helps your body to process waste and also makes you feel fuller for longer.
Point #5 - eat plenty of essential fats. Fats and weight-loss - are you kidding? There are bad fats that clog up the arteries and cause all sorts of problems and there are good fats which the body simply can't live without and it's these we're concerned with. The Omega 3, Omega 6 and Omega 9 fatty acids are among the good guys and are also known as essential fatty acids. These EFA's help keep blood sugar levels stable which we know is important for weight-loss.
Omega 3 fatty acids come from foods like flaxseeds, extra virgin olive oil, green leafy vegetables, and cold water fish such as tuna, sardines, salmon, herring, and lake trout. Omega 6 fatty acids are found in seeds and nuts. Some fish and animal meats also provide a derivative form of Omega 6.
Point #6 - exercise regularly. The good news is you don't have to become an Olympic athlete. Any exercise for weight-loss and maintenance should be at a level that keeps your body in its fat-burning zone. And this is quite a low level of intensity such as swimming and power walking or even low-intensity aerobic workouts. Consistency is important with exercise and it needs to be done every day or at least every other day. Point #7 - drink water. Drnking water is being recognized as an important part of weight-loss for a variety of reasons. In simple terms, drinking water before a meal gives the sensation of feeling full which means you will eat less. Water increases metabolism thus burning off fat more quickly and it helps maintain muscle tone. It also aids elimination of toxins released from fat cells as they are used as fuel. The volume of water needed will be determined by a person's own body size and the amount they are overweight, as well as other factors such as climate or needing to re-hydrate after exercise.
Those 7 points are the basis for a diet and exercise regime which will initially lose you the weight you want and then be adjusted for weight maintenance. Make it the blueprint for your life and say goodbye to serial dieting forever.
About the Author
Andrew Poole is a qualified specialist Weight-loss Coach and the creator of the New-Slimmer-You Weight-loss Support Plan www.new-slimmer-you.com He offers a special gift to subscribers to his informative newsletter

Yoga And Weight Loss By Donovan Baldwin

Many people in America today try all sorts of things in pursuit of healthy, permanent weight loss. Unfortunately, they mainly seem to try fad diets, diet pills, celebrity diets, the grapefruit diet...you name it. In fact, stick an adjective or noun in front of the word "diet", and you might be the creator of the next diet craze.
while a someone might temporarily lose a few pounds with a "diet", diets are not successful when it comes to permanent weight loss and healthy weight loss.
As they say, I have some good news and some bad news.
The good news is that there IS a known and proven way to achieve significant, healthy, permanent weight loss. More good news is that, although some modification to what you presently like to eat will be necessary, extremely drastic changes are seldom required. Oh, yes, you might have to learn to substitute something you don't like that much right now for something you do like, but, in time, you can get accustomed to this, and even learn to like the new flavors and foods. I know. I've been there.
The bad news is that, along with modifications to your eating habits, you are going to have to become more active. Dare I say it....?
You will have to exercise!
The benefits of exercise is an article in itself, and I have written elsewhere about how exercise can take many forms, so there is no need to lock yourself into an unpleasant or painful exercise regimen. What I really want to do here is give a small pitch for the practice of yoga as my exercise program of choice. Remember, however, my exercise program of choice might not be yours. As much as I like yoga, you will have to decide if yoga is right for you.
Before I speak specifically about yoga, let's just list some of the known benefits of regular exercise in general. Exercise...
>Reduces the risk or affects of many illnesses and conditions such as heart disease, diabetes, stroke, arthritis, high blood pressure, and osteoporosis to name a few. Some studies even show possible reductions in the risk for some cancers.
>Elevates mood and reduces depression.
>Helps maintain healthy bones, muscles, joints, and nervous system.
>Delays affects of ageing, making seniors more mobile and self sufficient and less likely to fall prey to injury or illness.
>Reduces risk of premature death (sounds like a big one to me).
>Helps maintain a healthy weight.
Okay, since any good exercise program can provide these benefits, what does yoga have to offer that makes it special?
In addition to providing the basic benefits of exercise in general, yoga does have a few specific things going for it.
1. Despite the apparently agonizing contortions seen in every yoga book, the benefit is in the attempt to achieve the position. The models in the books arrived at their present level of ability over time, and many a skilled practitioner of yoga today began in the same shape you're in right now. It is okay to modify a position or to come out of it a little early if your body is not ready yet. The regular practice of your best version of the movement or position (asana), combined with yoga breathing techniques (easily learned) will produce progress over time.
2. No personal trainer or special equipment is needed, nor is it necessary to go to the gym or even out in public at all. You can do yoga naked if you don't have a pair of gym shorts, and a carpet is just as good as a yoga mat...at least at first. Yoga is actually so simple that it CAN be learned from a book, although it certainly wouldn't hurt to get guidance or training from a certified instructor.
3. Yoga is relaxing and relieves stress. Not only is this of great personal value in today's world, but if any part of your weight loss problem is stress related, and I can almost guarantee some relationship, the stress relief offered by yoga can ease that portion of your weight loss journey.
4. In addition to being good for your health for several reasons, simply learning yoga breathing and practicing it regularly can help you burn fat.
5. As you begin to progress in your ability to better perform yoga poses (asanas) you will notice a sense of control, of mastery of life and self, which will become more evident. This new inner strength will aid you in facing difficulties, including temptations concerning eating and your new eating behaviors. You will also find yourself more forgiving, not only of others, but of yourself as well, and when you slide a little, you will be better able to shrug it off and get back on your path to success.
6. With more progress in your yoga practice, you will begin to experience new feelings of health, strength, and well-being. These feelings will in turn motivate you to take even more control of your life so that you can continue your progress with no desire or temptation to return to the way things used to be.
Nothing is perfect for everyone, but, as you can see, the practice of yoga does have some benefits to offer which may make it valuable in the pursuit of healthy, permanent weight loss.
The author is retired from the Army after 21 years of service, has worked as an accountant, optical lab manager, restaurant manager, and instructor. He has been a member of Mensa for several years, and has written and published poetry, essays, and articles on various subjects for the last 40 years. He developed an interest in health and fitness in the '70s after reading numerous books, including Dr. Kenneth Cooper's "Aerobics". This has led him to continue his personal research into health and fitness for over 30 years, and to pursue course work on the subjects of health and fitness, including yoga, which he practices regularly. Learn more about Yoga and Weight Loss.

Are You Losing Body Fat or Water?

“I tried that diet and lost 8 pounds in the first week!”
“I’ve gained three pounds in one day! It must have been the cookie I ate or maybe the mashed potatoes!”
These are comments I hear so often that I decided it would be a good topic for an article to help people have a better understanding of the fluctuating numbers on their scale. It is important to understand, when we step on a scale, it is measuring every part of our physical being at that moment in time, which means it measures our fat, muscles, organs, tissue and water weight.
Water weight can affect your total weight anywhere from 1-10 pounds and sometimes even more. It is important to understand what kinds of dietary factors can make these fluid shifts happen. To start, many of the high protein, low carbohydrate diets such as Atkins, or the beginning of South Beach can cause a dramatic shift in your water weight. This is because as you significantly cut back carbohydrate intake your body starts breaking down the stored carbohydrates (glycogen) to use as energy, and this breakdown causes the body to excrete large amounts of water. Once the body begins to use stored fat for energy, weight loss slows. This is why most people lose a significant amount of weight right away on a low carb, high protein diet. Extreme low carb, high protein diets can often lead the body to a state of dehydration because of the significant fluid loss.
What is misleading is when a person following a low carb plan eats a carbohydrate-rich food they can easily gain 1-3 pounds. However, this weight gain is just your body replenishing the fluid it lost and is not gained fat. I have had numerous clients struggle with this and they end up yo-yoing back in forth with fluid weight thinking that it must be the half cup of rice they had the night before that caused them to gain that 2 pounds when in fact eating the rice just allowed them to regain some of the fluid they had lost from following a strict low carb plan. The fact is carbohydrates do not affect your weight quite that simply. Excess refined carbohydrates can strongly stimulate insulin production, which promotes fat deposition and increases appetite. This kind of weight gain will happen gradually, not dramatically overnight.
Sodium is another dietary component that can lead to fluid gain. Sodium can cause the body to retain fluid, which can lead to these frustrating daily weight fluctuations. Some people are more sensitive to sodium than others. Watch your diet and see if your weight gain corresponds with a high sodium meal the day before. For example, eating out in restaurants can often increase your sodium intake significantly.
The best way to tell if you are retaining fluid is to pay attention to your body. If you get indentations on your ankles and lower legs from your socks then you are retaining fluid. If you wear rings and they become tight and leave an imprint in your fingers when you take them off then you also likely retaining fluid. Any kind of puffiness in your skin is a good indication of water weight.
The bottom line is that it takes 3500 calories to gain or lose 1 pound of body fat. This equates to an extra 500 calories a day over 7 days to gain a pound. This means if you gained 3 pounds in one day you can chalk it up to fluid weight otherwise you would have had to consume10,500 extra calories that day which is not likely! True weight gain happens gradually and likewise we lose it gradually. Check your weight weekly instead of daily and look for overall trends. If you are seeing dramatic daily changes in your weight, it is likely the ever-changing shifts of our bodies’ water weight.
Meri Raffetto is a Registered Dietitian and owner of Real Living Nutrition Services. Sign up for her monthly newsletter to learn what's new in nutrition, weight loss success stories, healthy recipes, and more. Go to http://www.reallivingnutrition.com for more details.

Fat Burning Foods

Are there any foods that burn body fat? If yes, how is it possible? It should be possible to lose weight by simply eating such foods. What are these foods?
The fat burning foods are foods that burn more calories than the calorie content of the foods itself. There are certain foods which actually burn more fat than the calorie content of the food itself. These fat burning foods or so called negative calorie foods are natural plant foods.
Fruits rich in vitamin C like limes, lemons, oranges, grapefruit and tangerines have fat burning properties. Some of the other fat burning foods are asparagus, beet root, broccoli, cabbage, carrot, apple, blueberries, and watermelon. It you eat these fat burning foods and do some exercise, it will boost your metabolism and burn calories at a faster rate for several hours even after exercise.
A recent research reports that calcium in dairy products can boost weight loss by increasing fat breakdown in fat cells. If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction.
Not eating enough will slow your metabolism and deteriorating your health. Note that in order to lose weight you have to burn more calories than you consume. This can be done by eating negative calorie foods. This will help your body burning up the excessive stored fat.
Copyright P. Mehta 2004, www.FatFreeKitchen.com

A Secret About Weight Loss You May Want To Know

It’s not hard to understand why diets are so popular. Cut calories, exercise more, relieve some stress and do it again the next day. Repeat process until desired weight is achieved. Good recipe…at least in theory.
What’s not mentioned is that a heavy dose of discipline, add a pinch of bland foods and sprinkle with thoughts of “why am I doing this?” are also some of those “touch up” items required.
Diets can be very useful as long as you are willing to put yourself through a strenuous activity that the body wasn’t intended to go through. Exercise and healthy eating habits are keys to unlock the person you want to be but there must be a balance. You can’t simply move into a strict regimen “cold turkey.”
So what can be said about dieting that you haven’t heard yet? There have been great strides in the weight loss industry. One of the most promising may be that of the Glycemic Index. Yes, you have probably heard of it but do you understand how powerful this may be?
First, the Glycemic Index isn’t concerned with calories, so to say. Each food is given a number (0-100). The higher the number, the quicker sugar is released into the bloodstream. Foods such as candy bars and potatoes release their sugars quickly, giving you that initial rush followed by the “down” feeling shortly thereafter.
Second, the Glycemic Index goes along with giving the body what it needs. Carbohydrates are not the enemy. It’s the type of carb that you need to pay attention to. Fats and proteins are also figured in because the body needs specific nutrition. High protein, low-carbohydrate diets may good for now but eventually, as with any diet, you will have to stop.
Lastly, the Glycemic Index won’t let you starve! When you’re hungry, you simply eat. There isn’t a fixed time to eat or a nice, pre-packaged meal to warm up. Foods like fruits, vegetables, nuts, and many others that you can keep at your desk or in your car on the ride home.
Now, just in case you’re wondering why candy bars and potatoes were put together in the example above, here is the answer. Both foods release sugars very quickly. It doesn’t go by the nutrition level; it goes by how fast sugar is released into the bloodstream. This is a very important factor for those dealing with Diabetes. And with Diabetes becoming more and more problematic, this should be a concern for everyone!
The diet industry, in the US alone, is a multi-billion dollar industry. However, for something so simple to follow, most dieters gain back at least what they lost. Diets don’t work because you have to quit at some point in time. Those following the Glycemic Index don’t have to stop after a couple of weeks, which might be the answer to the weight loss question!

The Easy Weight Loss Plan Review

Start it now and start it simply. The easy weight loss plan consists of a little exercise, a few eating changes, and a little mental preparation. The toughest part, believe it or not, is having the strength to begin.
Hot tip: If you can get past that first push, you just might find yourself on the winning end of a huge chunk of weight loss.
The easy weight loss plan divided:
You have 3 parts. The first is exercise. We keep it easy. Begin slowly by walking a few minutes every day, preferably after your last meal of the day. Start with 10-20 minutes and increase slowly over time. If you’re knees are problematic, you can use a stationary bike.
The key here is to begin. There will be distractions. You must overcome the emotion to put it off. Beware! The emotion of procrastination can strike from anywhere.
Don’t forget to check with you doctor before beginning any weight loss plan
The second part is altering your diet. That’s such a confining word, the D word. It brings with it a lot of ill will. But this is the new millennium. There are incredible food alternatives on the market today.
Think not of being on a diet, but think of yourself as a strategist unlocking the key to weight loss success. The easy weight loss plan: here are some hard and fast rules to follow. Increase your water intake to at least 10 cups daily.
Increase your fiber intake, slowly, until you consistently reach 40 grams a day. And finally, protein: never consume a meal that does not consist of a good protein source. Pasta by itself is not good. I’m going to leave the saturated fats and sugars alone, except to say one thing. Minimize them.
Part three is perhaps the most important. Nothing begins until there is desire. We’re speaking of motivation. Do not underestimate the mental focus it takes to carry out even the easy weight loss plan.
This will derail your weight loss chances faster than cheating on your diet. You keep yourself motivated by engaging in mental activities such as goal setting, visualization, and proper weight loss and inspirational reading materials.
You create a path to weight loss success by laying a foundation first, and then building up from there.
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20 Ways to Lose Weight

1. Take it one step at a time
Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.
2. Find a friend
It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.
3. Use weights
Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).
4. Eat fewer carbs
Don't eat as much bread and pasta and you will see a difference.
5. Set a goal
Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.
6. Give up soda
If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.
7. Grill or boil
Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.
8. Don't buy junk food
When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.
9. Eat breakfast
Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better.
10. Give yourself a treat
When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.
11. Use smaller plates
Trick yourself into believing that you are eating more by using a smaller plate.
12. Drink lots of water
Drink water when you are feeling hungry and you will get that 'full' feeling.
13. Don't eat everything on your plate
Many times we eat just because it's there. Pay attention to when you have had enough.
14. Eat five or six meals a day
Eating more frequently will keep you from getting too hungry.
15. Plan your workout sessions
Write your workout sessions in your journal or planner.
16. Stay away from fad diets
Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.
17. Do several workouts a day
While you are watching TV do crunches and leg lifts.
18. Measure your food
If you decide to have junk food for a snack - be sure to measure and control what you eat.
19. Keep pre-cut vegetables
...and ward off those cravings.
20. Create Good Habits
It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.
Sheila Dicks is a wardrobe and image consultant who teaches women how to look slimmer by dressing to suit their body type. Visit her at http://www.sheilasfashionsense.com to download a copy of her e-book Image Makeovers and get How to Build a Wardrobe free.

7-Day Weight Loss & Fat Burning Workout & Nutrition Guideline

Use this 7-day weight loss plan to lose weight and start your burning. With this exercise and diet nutrition info, boost your metabolism, lose weight, get more energy, and just plain old feel better.
You should start with a trip to the grocery store to shop and prepare for your meals for the next 7 days, and planning your next 7 days of fitness according to these guidelines.
Monday Do a strength and intervals workout, of course. Focus today on having your best interval workout of the year. That might mean adding 5 seconds on to your work interval, or increasing your speed by 5%, or doing 10 more reps per bodyweight exercise if you are using a bodyweight circuit for intervals.
Tuesday Choose 30 minutes of fun activity. It could be traditional cardio, running errands, housework, manual labor, or your favorite sport. Just make sure to be active everyday. I also want you to re-read your strength, intervals, and nutrition guidelines to double-check your diet and your workout exercise form.
Wednesday Do another strength and interval workout. At the very list, the American Heart Association recommends 2 servings of fish per week. Have fish today.
Thursday Choose 30 minutes of fun activity. And be on the lookout for a new source of motivation, especially if your enthusiasm is starting to wane. For example, buy yourself a new healthy eating cookbook or a motivational book or magazine.
Friday Finish your last strength and interval workout of the week. Review your nutrition and make sure that you are keeping all sources of trans-fats out of your diet. They are unhealthy, and prevent you from losing bodyfat.
Saturday Chose 30 minutes of extra-fun activity. Connect with your social support group. And call another friend and invite them to get commited to losing fat and improving their health. Help them out and compare solutions to the obstacles that prevent you from eating properly or exercising.
Sunday Start your day with 30 minutes of activity followed by your weekly plan, shop, and prepare routine. Make sure that you have a new fruit and a new vegetable on your list so that you have the more fiber in your diet this week.
Don't stop thinking about tomorrow, weight loss success will soon be here!
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.