Losing Weight with Green Tea

Many people are now turning to inexpensive and natural green tea weight loss plans to help them in their weight control efforts. It is simple too. Green tea can be drunk like any other tea, usually without milk or sweeteners, or if you do not like the taste you can purchase green tea extract.

Research has shown that green tea helps to reduce weight by stimulating the body's thermogenesis process, which increases the expenditure of energy and the oxidization of fat in the body. Many compounds found in plants have this effect. The special thing about green tea is that it does not increase the heart rate, and is therefore believed to be safer than diet pills such as ephidrine that also work by stimulating thermogenesis.

A lot of people who are overweight have or are at risk of developing hypertension and other cardiovascular problems, so the fact that green tea does not put pressure on the heart makes it a good choice. Ephidrine is not usually recommended if you are in this group but green tea is considered a safe option. It means that you can gradually increase your exercise levels without increasing your risk of heart problems.

There are only two ways to lose weight: one way is by eating less (consuming fewer calories) and the other is by increasing expenditure of energy (using up more calories). Green tea works by increasing output and this can be by around 4%. Most scientists believe that this is caused by the high quantity of catechin that is in the tea and its extract.

Green tea has the added benefit of containing powerful antioxidants that may be beneficial to your health in many ways, strengthening the immune system and protecting against disease.

Keep in mind that green tea does contain caffeine so you should cut out coffee and other forms of tea while you are taking it. Decaffeinated green tea is not recommended because the chemical processes that are used to remove the caffeine may destroy the beneficial properties of the plant.

At the same time you will need to exercise control in what you eat. If you eat more to compensate for the calories that are burnt by the tea, you will not lose any weight. Keeping to the same calorific intake that you have now and taking green tea should result in gradual weight loss and better energy levels over a few weeks. You can of course increase the speed of this by reducing calorie consumption and/or increasing exercise.

Green tea is a simple, easy and inexpensive weight control aid that can easily be incorporated into any weight loss program. The choice of tea or extract offers something for everybody. Natural and safe, green tea weight loss should feature in your program if you want to keep the weight off permanently.

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Negative Calorie Foods

You will find a free list of negative calorie foods below, but first let's consider what this means. There is no such thing as a negative calorie - a calorie is a unit of heat and it cannot be negative. So when people talk about negative calorie foods, this just means a food whose calorie level is low enough that it takes more energy to eat and digest it than the food contains.

For example, if you consider water to be a food, then cold water is certainly a negative calorie food. It contains no calories at all and the body has to expend energy to bring it up to blood temperature. So every time we drink a glass of cold water we burn up a couple of calories and lose a little weight. But there are very few foods like this. Most foods that are on the list do not really use more calories than they add, or if they do the effect is negligible ... until you remember that at the same time the body expends energy just to keep alive and breathing. Celery for example does not give us enough calories to cover both the energy that it takes to digest it, plus the energy that we expend even when we are doing nothing. So that is why people call it a negative calorie food.

Negative calorie foods are most attractive to anorexics. A negative calorie diet would obviously result in starvation in the long term and nutritional deficiencies can occur surprisingly quickly. The calories burnt usually come from muscle mass, and the result is debility and wasting.

A more healthy way to use a negative calorie diet is as a form of fasting or detox. It is something you can do for one to three days right after the Christmas season or another time when you have been eating a over-rich diet. Provided you are otherwise healthy it can be a great way to clean out the system. However it is still best to take medical advice before attempting this.

If you decide to use a negative calorie detox, keep the following points in mind:

1. It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed to excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.

2. Do not spend all day eating. You will just become bloated and feel sick. If you are only doing this for a couple days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.

3. You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. So if the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.

4. Schedule time when you do not have any important commitments. As with fasting or any kind of detox, you may suffer some uncomfortable symptoms including headaches, tiredness, depression and irritability. If these become severe, stop the diet and see a doctor.

5. When you end the detox, plan a gradual return to normal eating.

If all the above points are checked and passed, let's move on to the list of foods.

* Apples
* Asparagus
* Beets
* Blueberries
* Broccoli
* Cantaloupes
* Carrot
* Cauliflower
* Celery stalk
* Celery root
* Cranberries
* Cucumbers
* Eggplant
* Endives
* Garden cress
* Garlic
* Grapefruit
* Green beans
* Green cabbage
* Lamb's lettuce
* Lemons
* Lettuce
* Onions
* Papayas
* Pineapples
* Prunes
* Radishes
* Raspberries
* Spinach
* Strawberries
* Tangerines
* Tomatoes
* Turnips
* Zucchini

Please use this list of negative calorie foods wisely.

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Good & Bad Fats in Your Diet

Just like there is good cholesterol and bad cholesterol, there are good and bad fats. Some fats you need to eat to keep your body healthy, and others should be avoided. Again, it would not be wise to eliminate all fats from your diet as fats are one of the body’s main source of fuel. In a healthy balanced diet, fats should contribute about 25-35% of the calories consumed. Here is the ‘skinny’ on fats:

• Saturated Fats

These are the fats that you need to be careful of. They have a tendency to raise your LDL levels when consumed in excess. Saturated fats become solid at room temperature, although there are some exceptions. They come mainly from animal sources and include butter, lard and suet. Cream is one of those exceptions mentioned—it contains saturated fat but because it also contains milk it remains liquid.

Two sources of saturated fats that come from plants are coconut oil (this is from a plant, but it still hardens and becomes solid at room temperature, and palm oil. Palm oil is widely used in the making of pastries, candies, cakes and biscuits.

• Monounsaturated Fats

These are the healthier choice in fats. They are derived from plants.They are not known to contribute to a bad cholesterol level. In fact, tests carried out in Mediterranean countries where monounsaturated fats are commonly used indicate that these fats actually may reduce the amount of cholesterol in the blood and the increased HDL’s are able to clean excess cholesterol from the blood vessels.

Commonly used monounsaturated fats are avocado oil, canola oil, peanut oil and olive oil.

• Polyunsaturated Fats

These are also part of the healthier fats and are also derived from plant materials. These fats are found in most nut, seed and vegetable oils and include safflower oil, sunflower oil, sesame oil, cottonseed oil and corn oil.

Polyunsaturated fats were traditionally used in combination with dairy foods to make many margarines and cooking oils, thinking that this would be a healthier alternative to butter or other saturated fat products. Recent findings, however, show that the process used to make the margarines (beating the oil) actually saturates it.

• Trans-Fats

These are not considered healthy fats and should be avoided in your diet. Trans-fats may raise your bad LDL cholesterol levels and lower your good HDL cholesterol levels.

Trans-fats are created when healthy vegetable oil is chemically altered with the addition of extra hydrogen molecules to increase a product’s shelf life and to keep them hard at room temperature.

Products such as crackers, cookies, baked goods, some breads and a lot amount of fast food contain trans-fats and should be avoided. When examining product labels, avoid products whose ingredients include “hydrogenated” or “partially hydrogenated” fats or “vegetable shortening”.

• Omega-3 Fatty Acids

These are a type of unsaturated fats (the good kind of fats that help reduce your risk of cardiovascular disease). It is believed that they help to lower cholesterol and triglyceride levels, reduce blood clot formation, help lower your blood pressure, improve skin and hair condtion, and help in the aid and prevention of arthritis.

Omega-3 Fatty Acids can come from animal or vegetable sources. Good sources from animal include mackerel, herring, sardines, tuna and salmon. Plant sources include flaxseeds and leafy greens.

• Flaxseed

The flax plant provides seeds and oilthat contain alpha-linolenic acid (ALA) which is a healthy essential fatty acid similar to the Omega-3 Fatty Acids found in fish. As mentioned, Omega-3 Fatty Acids may actually help your body in the health department and should be included in a healthy diet. Faxseed is the best plant source for such fats.

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Good & Bad Cholesterol

Do you know the difference between good and bad cholesterol? What is it that your doctor actually measures when he tests your cholesterol levels? And, how do you know what a good or bad cholesterol level is? These are common questions when you talk about cholesterol. Many people talk about their cholesterol levels, whether they be high or low, but few really know what it means.

Cholesterol is a soft, waxy substance (a lipid and lipids are fats) that is contained in all parts of the body, including your nervous system, skin, muscles, liver, intestines and heart. It is essential for your health as it strengthens your cell membranes and is used to create nerve cell insulation, digestive acids, steroid hormones and Vitamin D. It is a substance that is both made by your liver in your body and acquired from animal products in your diet.

Cholesterol is transmitted throughout your body in your blood. That is why your doctor tests your blood to obtain your cholesterol levels. When your doctor reads your cholesterol levels, he is looking at four factors:

• Total Cholesterol: the measurement of all the types of cholesterol in your blood. A total cholesterol level of less than 200 is considered healthy, while higher levels may indicate an increase of risk for heart disease.

• HDL Cholesterol: (High-Density Lipoprotein) this is the ‘good’ cholesterol. It helps remove fats from your blood vessels. Here a higher reading is better. An HDL reading of under 35 means you are at risk for heart disease.

• LDL Cholesterol: (Low-Density Lipoprotein)-this is considered the ‘bad’ cholesterol. This type of cholesterol tends to deposit plaque on the walls of your blood vessels. Here a lower reading is best. A LDL of 100 or lower is optimal; 100-130 is good; 130-160 is borderline; while if your reading is over 160 you are at high risk for heart disease.

• Cholesterol Ratio: Your doctor also looks at your cholesterol ratio, which is derived from your total cholesterol level divided by your HDL. For example, a total cholesterol of 200 divided by an HDL of 50 results in a ration of 4.0. A healthy ratio would be a result of 5.0 or less.

So now that you know what the readings mean, how does this affect your dieting? Of course, one of the things that you need to get control of to stay healthy is your cholesterol levels. Managing your diet and losing weight can help in this regard. Other factors can affect your cholesterol levels, which can include a heredity component. In some cases your doctor may recommend that you take medication to control your cholesterol levels, but adjusting your diet also helps.

On a daily basis, your body produces about 1,000 mg. of cholesterol per day, while the average diet supplies another 500-900 mg. This is a great deal more than the average adult should consume on a daily basis—only 300 mg. per day is considered healthy. As a point of note, even if you did not consume any cholesterol with your diet, your liver (and to a lesser extent your body cells) would produce enough cholesterol for you body to function normally.

High cholesterol can be caused by over-indulgence in eating LDL cholesterol-containing foods. Some of the factors associated with high cholesterol are: drinking coffee, a diet that is high in saturated fats, lack of proper exercise, emotional stress, obesity, and a high intake of sucrose (sugar) or other foods that become sugars.

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Fruit & Vegetable Diet Tips

Fruits and vegetables are the mainstay of any diet plan—no matter which diet you wish to use. Even if you go on a no-carbohydrate diet, you will be eating a lot of vegetables, and eventually fruit is included on that diet as well. One reason for this is that fruits and vegetables are rich in vitamins and nutrients that your body needs to be in optimal working order.

Fruits and vegetables not only taste good, but they provide the fiber and roughage you need to help your body get rid of its excess. So the best way to losing weight is to eat mostly plant materials in the form of fruits and vegetables. Here are some fruit and veggie tips to help you along your path to dieting success:

1. Go crazy with vegetables. Most vegetables have few calories than other foods, but can really help you feel full. The leafy green vegetables are your best choice, so try to include a salad at least once a day with your meal.

2. Use vegetables as a snacking choice. Instead of reaching for potato chips or cookies, use fruits or vegetables as a stand-by snack. Grab an orange, a bunch of grapes or an apple instead of your usual snacks. Have carrot sticks, radishes or green pepper slices cut up and readily available in your fridge when you feel peck-ish. You don’t want to have to stop and cut them up when the craving hits, or you may end up reaching for whatever is at hand before you really think about it.

3. Eating fresh veggies are better than cooked or canned. Cooking vegetables can take away nearly half of the vitamins in them. Canned vegetables can have added salt or other processing that may make them more calorie-laden than fresh vegetables would be. Eating raw veggies can be more satisfying and filling as well—think of that added ‘crunch’ and texture.

4. Try to have at least one meat-free meal per week. Focus on a vegetarian menu for one night.

5. If your family is having a ‘spaghetti night’ use bean sprouts for your helping instead of the calorie-rich spaghetti noodles. Sauté the bean sprouts until softened slightly and top them with the tomato-meat sauce. This is a yummy alternative.

6. Carry parsley with you and munch on it in between meals. The parsley will not only provide you with a vitamin rich snack, but will also help make your breath fresher.

7. Try new vegetables and fruits that you may not have tried before. Experiment with new varieties so that your menus will not become too boring.

8. Stick to the fruits and veggies that are not too high in carbohydrates or calories. For instance, bananas are high in carbohydrates and calories. If you must have a banana, however, for help in your potassium levels—trying eating just half.

9. Be aware of the sugar content in fruits. These may tend to drive up the calories so check with a good calorie counting book before over-indulging. Also, though, eating fruit can help with your sugar cravings. Reach for them before reaching for the cookies or chocolates.

10. If you use canned fruit, make sure that you use ones that are packed in water or their own juices. Much of the canned fruit has added sugar so be sure to read the food label on the cans.

One last tip about fruit: Be careful of the fruit juices that you consume. Even the ones that say they have no sugar added can contain a lot of natural sugar that does not get taken into account in advertising programs. And, the amount of real fruit juice can be very low on the list of ingredients contained in the juice. Be sure to read the food label before you indulge in any consumption of fruit juice.

Hopefully the above tips will help you be a little more aware of how to use fruits and vegetables in your diet plan.

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Everyday Diet Tips That Work!

This article will give you dieting tips you can use on a daily basis. These are everyday tips that will help you lose weight and that can be used in conjunction with any diet plan you are following. Well, here goes…

1. Be aware of everything that you put in your mouth. It is sometimes the little things that can add up the most. This means that the garnishes that you use, or the sauces you add to your food can mount up to a lot of extra calories. Sometimes these can add up to more calories than the actual food you are supposed to eat itself. Consider the whipped cream on a piece of pie, or the calorie-laden cheese sauce on broccoli.

2. Create a set eating pattern for your day and try to stick to your eating times as much as possible. Your body will get used to eating at a certain time and you won’t be as tempted to eat at other times.

3. Smaller meals eaten more frequently throughout the day are best. That way your body has time to digest each small portion of food you eat before you give it more to handle. Also, you will always feel full and be less tempted to eat things you shouldn’t.

4. Pay attention to what you are drinking. Tea and coffee may be harmless on their own, but when you add cream and sugar the calories mount up—especially if you have 3-4 cups a day. There are different theories about the effects of caffeine on dieting. One states that caffeine helps increase your metabolism. Another states that caffeine isn’t good for you and should not be included in your diet plans—that it actually works against other foods in helping you to lose weight. You may have to do your own research to decide which theory to believe. But in either case, stick to black coffee or tea without all the added cream and sugar. (Hint: try tea with just a squeeze of lemon for flavoring.)

5. Do not skip meals. Skipping meals (although you may think you are consuming fewer calories) can actually have the opposite effect when you are dieting. When you skip a meal your body’s metabolism slows down. Also you get too hungry and you are then apt to over-eat at your next meal, more than making up for the calories you may have thought you lost by skipping that meal.

6. Try to eat your larger meals in the morning or the middle of the day so that you have a chance to burn off the calories. When you have your large meal at supper, you tend to be not as active as during the day and may not have the time to burn off the required calories.

7. Exercise. Not everyone loves exercise, but it really is important to helping you lose weight. Your body needs to move to exert energy to use those calories that you have eaten. Find an exercise you like, even if it is just dancing around the living room, and do it every day. Remember that every movement can be considered exercise so even just twisting your body while brushing your teeth can count.

8. Treat yourself once a week. If dieting means punishment for you, then you need to treat yourself to overcome that feeling. This does not mean that it has to be a food treat (although it may be a small portion once a week). It could be a new clothing item, going out to a movie, or a night out with a friend. Just do something special to celebrate how good you have been on your diet.

9. Never skip breakfast, and try to have it within an hour of waking up. Your body needs to refuel after having that long stretch of time without food while you were sleeping. If you leave it too long, you become too hungry and may tend to overeat. As well, your body goes into a slower metabolism mode where it may thinks it needs to hold onto that fat to fuel itself.

10. About alcoholic beverages—avoid them if you can. Beer is especially high in calories. If you must have a drink try to stick to a dry wine with a low sugar content—and only one glass.

If you try to incorporate the above diet tips into your daily life, you are sure to achieve success in losing weight.

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Diet and Lose Weight Ebook

Consider how many diets you have been on. Have you been successful? The truth is that most diets don't work long term. Sure you may lose weight initially, but then you get bored of the diet or just can't seem to stick to it...and the weight comes back on.

What you really need to do is to understand how to diet and how dieting should work for you. If you really understand the information that will allow you to lose weight (like exactly how carbohydrates affect you, or what body mass index really means) then you can learn to lose weight successfully on any diet you choose to go on. You will understand the relationship between your body and how your particular diet works.

That is where the Diet and Lose Weight Ebook really helps you. It outlines the facts you need to know to be informed about dieting. It helps you understand weight loss and how it affects you. Only when you understand the dieting basics will you be able to lose weight effectively.

Being informed is the healthy way to diet.

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Diet Mistakes to Avoid

Even though there is so much information available about weight loss, the same diet mistakes are being made over and over every day. We are not talking here about little slip-ups where you ate a slice of pie that was not on the plan, but big mistakes that lead to failure to lose the weight that you want to lose. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.

THE ALL OR NOTHING ATTITUDE

All or nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.

If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.

THE ATTITUDE OF SACRIFICE

Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight. You may have a great diet plan and be very successful in losing weight, but what happens when you reach your goal? You have not learnt to eat 'bad foods' in moderation so as soon as you start, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!

GOAL FAILURE

Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably do have an ideal weight in your mind, unless you are only very slightly overweight it is probably too distant to be useful. A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see that ups and downs are natural and do not stop you progressing steadily toward your major goal.

If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures as well as your success and do not use a mistake as an excuse for giving up. The only way to achieve your goal permanently is to make a commitment to become a healthier person. Remember that eating normally includes eating more some days and less others. Learn to enjoy food in moderation and you have every chance of avoiding these bad diet mistakes.

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What Diet Equipment Do I Need?

Diet equipment? That sounds very intimidating—like you need a whole lot of stuff to start dieting. That’s not true, but having certain things at hand will help you achieve your goal weight. And, it doesn’t have to be expensive either.

Weigh Scale: The first thing you need will be a good weigh scale. Choose one that you can easily read when you are standing on it and one that appears accurate. Whether it is totally accurate to world standards does not really matter, as long as it gives you a consistent weight each time.

When you go to the store to purchase the scale, try it out. Put it on the floor and step on it. Read the weight it displays. Then step off. Give it a minute to recalibrate itself. Then step on it again. Does it give you the same weight as before? You may need to try a few different ones to get a consistently functioning scale.


Tape Measure: It is a good idea to have a fabric tape measure to keep track of your measurements. Often weighing yourself on a weigh scale does not really give you the best idea of how you are progressing on your diet. Some days your scale may not tell you that you are losing weight (possibly due to water retention on that day), but taking your measurements and learning that you have lost an inch on your hips may give you a more accurate picture.


Tracking Book: In order to monitor your progress, keep a little book handy to mark down your weight and measurements.

You should also write down what you eat each day so that you can monitor what is working for you. Some foods may react differently with each person’s metabolism so that when you eat those foods you may not lose as much weight.


Food Scale: Although it may seem like a pain to weight the foods that you eat, it is often essential to portion control. Having a food scale aids in this regard.


Diet or Recipe
Books: (Optional) If you choose to follow a certain diet (like the Scarsdale Diet, for instance) having a copy of the book outlining exactly how to follow it, and having a recipe book for meal variations, is a good idea. Of course, you can borrow the books from your local library, or get recipe ideas from the web, but always having the books in front of you when you need them (like when you are cooking) is easiest.

Exercise
Equipment: (Optional) Exercise is an important part of successful dieting. Having some equipment to aid in your exercise routine is helpful.

Even if you take up jogging or walking for your chosen exercise, there may be days when it is raining or snowing when you may not want to go outside. In that situation, having a treadmill where you can do your exercise indoors would be helpful.

You also may choose an exercise routine that involves a certain type of equipment, such as an exercise ball or weights.

Diet Center Memberships: (Optional) Some people find that joining a diet center gives them the guidance and inspiration they need to achieve a successful dieting outcome.

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