Diet and Fitness

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Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?

First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets utilize the glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, are well-known for being the richest source of calories. They actually contain 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one is the better choice to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time—unless of course if you want to gain body fat.

But then diet fitness is not all about losing fat. One must also consider their diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.

And of the many diet programs can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. Health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat/high carbs, high/carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual. Diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods they may never have considered before. Who knows—one may even discover spinach interesting.

Spice Up Your Diet Vegetables

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One of the biggest problems that you as a dieter often face is boredom. You are often eating the same boring diet foods day in and day out. Eating boring foods can make you crave for the better tasting higher calorie foods that you are missing. It can cause you to slip off your diet very easily.

Lettuce and carrots and other healthy vegetables don’t have to be eaten raw all the time, or steamed with little or no taste. What you need to do is to add a little spice to your diet foods and make them interesting. In that way, you will be able to enjoy the foods you are eating and be more apt to stick to your diet.

Of course, when you are dieting it is recommended that you cut down on butter and salt, and unfortunately that is what normally makes vegetables taste really good. But, by changing the herbs and spices you add to vegetables you can really make a difference in the taste.

To give you an example, how about adding a little nutmeg to your steamed carrots instead of butter? Or add a bit of mint to your salad greens to freshen up the flavor. You could even add a little heat when you are stir-frying your veggies by adding a hot jalapeno pepper. (Talk about jacking up the taste buds!)

Experiment with herbs and spices. The herbs like basil, oregano and thyme are excellent choices to bring out the flavor in many vegetables. Why not try cooking vegetables with sage added to the water to give them a little extra flavor. Even adding a little extra black pepper to vegetables (instead of salt) can make a difference.

Adding curry to your vegetables can take them to a whole new level of taste as well. Try different ethnic spices to give your veggies a boost. How about trying Chinese 5-spice (you can find this at local spice markets or specialty stores)? Give your green beans an added kick by adding chili seeds, just as you would to a homemade Mexican chili dish.

There are many different spices on the market that you can add to change the flavor of your everyday vegetables. And one of the best things about adding spices to your vegetables is that you are not adding calories. The point of adding more spice to your diet vegetables is to increase the taste sensation so that you enjoy what you are eating. Eating foods that become boring when you have to eat them often can certainly cause you to want to go off of your diet. By spicing up your veggies and making them a bit different each time can help you stay on your diet longer.

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Diet Support - Diet With a Friend

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Many people need support when they are dieting. When you are dieting, going it alone is a difficult thing to do. No matter how much weight loss you need to accomplish, it is always better to get support for your dieting dilemmas.

Sharing your diet plans with a friend is a good way to get support when you are trying to lose weight. It is especially helpful to share your weight loss program with a friend who is also trying to lose weight, although that is not always necessary. Just being able to talk with someone to gain emotional support can be helpful, even if that person is not dieting as well.

If you do choose to share your thoughts and emotions with a friend who is not dieting, be sure the friend at least understands what you may be going through. Choose someone who can sympathize with you, or someone who knows enough about dieting to be able to offer you support and advice. A friend who is super thin and has never had to lose weight may not be the best choice.

The best way to diet with a friend would be for the two of you to be able to diet at the same time together. Ideally, you could both even be on the same diet (although that is not really necessary). You could then offer each other not only support when things may tend to be rough, but you both could offer tips and advice on what is working for each of you.

Be aware though, when dieting with a friend, that the two of you should not really make the diet a competition. Everyone’s weight loss and metabolism are different and unique to the individual. One person may naturally lose weight quicker than another. Or one person may hold onto the weight in certain areas of their body. One type of food may cause one person’s weight to go up, or another type of food may help one person lose weight better than another. One person may even be able to tolerate eating one type of food constantly better than another. Each person is different and should lose weight by their own personal standards and timetable.

Dieting with a friend can, however, can be tremendously beneficial. The emotional support shared between you can relieve a lot of the anxieties you may be feeling on your diet. The shared support can keep your will-power boosted up so that you can continue to diet successfully.

Dieting with a friend does not mean that you both have to diet alone either. You could both join a diet group and attend meetings together. You could both diet be under a nutritionist or doctor’s care and share the professional’s opinions and advice. You could also both diet via the internet. You don’t really have to always see your diet friend in person to share thoughts and feelings. Joining a diet forum and finding a diet buddy on the internet can also be helpful.

Finding someone to share thoughts and feelings with when you are trying to lose weight is definitely beneficial. Dieting is hard, and the best way to get through the rough times is to find someone to share them with. Dieting with a friend can be a good way for you to achieve dieting success.

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Do Starvation Diets Work?

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Everybody knows that calories are the enemy when you are trying to lose weight, and that more calories equals more weight gained. Therefore, most people believe that losing weight is as simple as cutting way back on calories.

It's just simple mathematics, right?

After all, if you're eating 3,000 calories per day and you cut back to 1,000 calories per day, then those extra 2,000 calories have will be burned from your body and cause you to lose weight.

It's as simple as 2 + 2 equals 4, right? Well, this is not exactly true.

First, let's talk about the average person who begins a diet. The scenario usually goes something like this...

One day you look in the mirror and you finally get fed up with the way your body looks (or the way that your clothes fit) - and on this day you get "angry" with yourself, and you begin cutting way back on calories in an attempt to starve yourself thinner.

So you officially begin your "starvation diet."

On the first day you skip breakfast altogether (after all, you're so filled with anger and motivation that it's easy to skip breakfast).

Then, a few hours later your motivation quickly gives way to severe hunger - since your body is not accustomed to being without calories for so long.

Finally, by lunchtime you're so hungry that you feel weak and miserable, but yet you tell yourself that you can make it through this tough hunger (after all, you don't want to look like a quitter to your friends and family who know that you're dieting).

So you have a small piece of fruit for lunch perhaps, bravely trying to stick to your plan of starving yourself thin.

Then, hours later when dinnertime arrives you're so hungry and weak that you have a big migraine headache - and you're beginning to realize that starving yourself might not be such a good idea after all.

However, you try to hold out for another day or two on this miserable diet - since nobody likes to feel like a quitter.

So you'll probably hold out for another day or two, making yourself miserable in the meantime.

There are even some brave dieters who may hold out for a week or so, possibly even 2 weeks for the bravest of dieters.

However, regardless of how long you hold out -- the result is still the same.

You see, even after 2 weeks of starving you won't have made any noticeable difference to your body when you look in the mirror.

Why?

Simple, because the weight lost during a starvation diet is largely water weight, not real weight loss. This water weight will be gained back immediately when you stop dieting and begin eating normally again.

Also, when you starve yourself your body begins burning fewer calories each day -- so even though you're eating fewer calories each day you must remember that your body is also burning fewer calories.

For example, let's say that you normally eat 2,500 calories per day (before you begin dieting). Then, you suddenly try to starve yourself by eating only 1,000 calories per day.

Guess what?

Even though you're eating 1,500 fewer calories per day your body will begin burning 1,500 fewer calories per day - so your weight will remain the same even though you're starving yourself.

When your body begins burning fewer calories it's called a weight loss "plateau." This is why virtually all starvation dieters cannot make the scale go down after about 2 weeks of dieting.

This is why even the most determined of "starvation dieters" always fail after just a couple of weeks.

The truth is that "noticeable" weight loss simply cannot be achieved by starvation, and it's pointless to even try that type of diet.

True weight loss can only be achieved by giving your body the right types of calories at the right times each day. Your body is like a big engine, and the truth is that it needs all 3 types of calories (protein, carbs, and fat) to some degree.

The best way to lose weight is to effectively manage these 3 types of calories, so that your body receives the proper amount of protein, the proper amount of carbs - and also the proper amount of fat each day.

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Are You a Diet Cheater?

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Why do people cheat on diets? If only we could solve this question, the world (for many) would be a better place! Well, the reality is that there are real answers to this question that will apply to many people. It will take a good dose of reality and a brave heart to stop denying what really happens. Read on to discover some answers that may change your life forever and give you the impetus to lose weight and keep it off!

Being overweight can be used as an excuse for being unhappy, especially when you do not do anything to help yourself. Subconsciously, over-eating is a comfort for many people and this then allows them to hide behind their weight problem and helps them to justify rejection and avoid being hurt. They can then shift the blame of rejection on their weight-problem, without addressing other aspects of their fears. Sometimes it seems easier to hide behind your “weight problem”, than address other matters where you may have a greater fear of failure.

Eating Without Thinking

If you are concentrating on another activity while you are eating you are more likely to overeat because you are not fully aware of how full you are feeling. This factor can be difficult to change because it is not a conscious action. Try to only eat when you don’t have a lot of other distractions. Sit down, eat slowly and enjoy the food you are eating, and remember that it is not always necessary to go back for seconds. It takes 20 minutes for food to reach your stomach and for your brain to register that you are full.

Cravings

The famous “Pavlov’s dogs” were conditioned to eat at the sound of a bell, and we humans are much the same when it comes to habitual cravings. If you wonder why you always feel like a chocolate when you sit down to watch a movie, or you have to have a box of popcorn…think again. You are not necessarily craving these foods because you are hungry, but rather you are eating them from force of habit. During the time when you have a craving, try to ask yourself whether you are really hungry or not. If you are hungry, reach for a low fat snack rather than a chocolate bar or bag of chips. Try not to give into your cravings.

Indulging

Eating or thinking about food can be a distraction from your troubles and you may therefore be unnecessarily over-eating. Emotions and hormones can trigger certain cravings, for example, if you are feeling low, chocolate and carbohydrates assist the production of serotonin in your brain. Serotonin helps you feel happier. This is why we might crave sweet or starchy foods during times of sadness or stress.

If you identify with any of the above factors, you could be on your way towards discovering what is triggering you to overeat. If you believe it or not, it is possible to avoid over-eating. Think more about what you are eating, how and when you eat and what your body really needs. When you find you really understand why you overeat, you will be one step ahead of controlling your food intake.

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Dieting and Dining Out

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There is no doubt about it, dining out when you are on a diet can be very stressful. This is especially true for people that love to eat and like food a lot. Although it may seem like torture, there is a way for you to eat out and still be true to your diet. You do not need to splurge or overeat when you go out to a restaurant. And, with that said, there is no reason you have to give up dining out all together. Consider that the reason you are dieting is to make you feel better (both mentally and physically) so you should not have to feel deprived at all times.

When you do go out to eat to at that fancy restaurant, the menu may present challenges for you, but it is nothing for you to get all worked up about. The foods on the menu may appear so fattening and delicious that you may be tempted to overdo it. You need to relax and think logically about what you order. Try eating more of your favorite salad or add a soup before you consider the main menu entrée. Sometimes you have to watch what type of soup and salads you are eating though. Some are rich in calories, especially those with lots of cream, and leave you feeling even hungrier than you were before. Try to order things like a broth-based vegetable soup or a salad with lemon or the dressing on the side so you can control the amount of calories you eat.

You also have to be careful in restaurants because many restaurants will give you more food than just one serving size. Portion control is a large part of dieting, so consider the size of the portions you get in a restaurant and eat accordingly.

It is easy to have guilty pleasures with food when you are eating at a restaurant. Many restaurants will have diet options along with the other meals choices, but it can still be hard to pass up the tempting high-calorie items. Choose to make your meal healthier and more diet-friendly by making the right menu choices. One example is to order a side salad instead of the fries that most likely come with a meal at a fast food place. If you do order a burger, choose to eat only half of the bun (you still get the same taste) and try ordering it without the cheese or high-calorie toppings (like mayonnaise).

The sauces that come with many restaurant entrees for a lot of people are hard to resist. But they are a large source of fat and calories that really add up. It is good to remember that the creamy sauces are worst for your diet. Meat and chicken sauces, light salad dressings and on the side cream sauces help you keep your fat intake to a reasonable level.

When you are dining out in a restaurant while trying to diet, having control is very important. Try to make good choices and healthy decisions that go along with your diet plan. Also try to keep the portions served to what is compatible with your chosen diet. Remember that the food is only a small part of the dining out experience. Dining out is a fun activity that you can share with friends or loved ones. Make that the focus of the outing instead of the food. By changing the way you think about dining out, you can stick to your diet and still have an enjoyable time eating out.

Diet and Lose Weight Ebook

Diet and Lose Weight Ebook- Now you can benefit from a diet guide that will tell you exactly what dieting means and what you need to do to lose weight. Get your copy today! Only $14.99!!!

If you are looking for a good ebook on dieting tips, try this one: 101 Diet Tips to Help You Lose Weight - great tips on dieting (more than you think!) Only $1.99!!!

An exciting new diet ebook from Content Website Writer was just recently been launched. This book, entitled “Diet and Lose Weight Diet Guide” gives the plain and simple facts on what you should know about losing weight so that you can achieve dieting success.

This comprehensive e-book outlines the terms and meanings that most people don’t know about with relation to dieting. For instance, what is body mass index? What are carbohydrates? What is the difference between good fats and bad fats? Which vitamins do you need in your diet? And the book also gives lots of tips about how to diet successfully. It outlines the healthy way for you to lose weight.

The book suggests that the only way to diet successfully and be healthy at the same time is by acquiring the information you need to make good dieting decisions. It also includes motivational articles to help you along.

This book is not a diet. It is not a diet plan. This e-book gives information that you need in order to diet sensibly and lose weight successfully. The book’s premise is that education is the key to getting ahead in life, and the same holds true with dieting. It focuses on learning what is needed to succeed in dieting—on any diet plan.

Change Your Relationship with Food

Diet and Lose Weight Ebook- Now you can benefit from a diet guide that will tell you exactly what dieting means and what you need to do to lose weight. Get your copy today! Only $14.99!!!

If you are looking for a good ebook on dieting tips, try this one: 101 Diet Tips to Help You Lose Weight - great tips on dieting (more than you think!) Only $1.99!!!

Food should never be a main focus in your life. Food should sustain your body and be a source of some pleasure, but like many people do, it should not be the main focus in your lives. That is one reason so many people are overweight. If you put food more into perspective in your life, you are more apt to gain control of your weight.

You may often use as a form of entertainment. Instead of going out for a healthy alternative, like going for a walk, a bike ride or playing tennis, like many people you may focus your outings on going out to eat. Of course food can be part of your entertainment, like meeting friends for dinner, but the main purpose of the outing should be to spend time with your friends and not for actual food you are going to eat.

If you are like many people, you may also resort to food when you are in need of comforting. You may find that food makes you feel better if you are depressed or stressed about something. Food becomes something solid you can count on to take the place of all the bad things that may be happening. It is a common error that many people make. What you need to do is to stop using food in that manner. Turn to a loved one for comfort, or have someone else to talk to instead.

Food should also not be used as a form of reward. You may tell yourself that if you accomplish that difficult task, you will reward yourself with a big ice cream sundae. You may even pass this reward-type system on to your children, saying that if they are good they will get a lollipop or some other treat. Rewards should come in a different manner. There are other ways to reward yourself for your accomplishments. How about a spa visit, a new pair of shoes or even just down-time soaking in a hot bubble bath?

What you need to do is to stop focusing on food as a main player in your life. You should look at food as a substance your body needs, but you also may need to change your relationship with food. Look for others things to bring you comfort. Look for other healthier ways to entertain yourself. Find other forms of rewards that will make you happy.

It is up to you to change your relationship with food. If you stop focusing on food for all your pleasure in life, you will begin to see how much weight you will lose. No longer will you be spending a lot of time planning what, when and where you eat. You will have time to be involved in other healthier activities, some of which will probably be physical which in turn will help you keep your weight in control. Then too when you do eat, you can eat to sustain your body alone and thereby eat less.

Weight Loss Supplements

Diet and Lose Weight Ebook- Now you can benefit from a diet guide that will tell you exactly what dieting means and what you need to do to lose weight. Get your copy today! Only $14.99!!!

If you are looking for a good ebook on dieting tips, try this one: 101 Diet Tips to Help You Lose Weight - great tips on dieting (more than you think!) Only $1.99!!!

Many people spend hundred and even thousands of dollars yearly on weight loss supplements in the hope of speeding up their metabolism. Their main desire is to be attractive and accepted, but it is becoming a more difficult goal to achieve. The fitness industry is booming but still a lot of people are unable to achieve successful weight loss in spite of all the exercise and diet efforts.

In America, more than sixty per cent of adults are overweight and thirty per cent are considered obese. Many people turn to dietary supplements to help them lose weight, but find that although these products make great claims, they just don’t work. This may in part be due to a lot of weight loss products that promise unrealistic results. Also, often the overweight person failures complete the entire diet program. Sometimes the claims made by diet supplement manufacturers about the supplements are written just to make a sale and are not backed by any real results.

Although the Food and Drug Administration has successfully banned illegal marketers, some products are still available. Consumers may be deceived by the labels which claim to be caffeine or ephedra free, not knowing that these supplements include other ingredients that may pose the same health risks. These include heart and digestive problems, headaches, insomnia, and even sometimes, psychological side effects.

Other supplement manufacturers say that their products contains EGCG which is a phytochemical ingredient found in green tea. This so-called component claims to speed up metabolism but in reality only acts to reduce the risk of cancer. Some studies claim that this ingredient may slightly increase the potential to burn calories so that now it is found in many weight loss supplements. It does have good points, on the other hand, since the body might conform to EGCG after a period of time. Even the weight loss benefit (of burning calories) could sum up to 60 to 70 calories a day, which could help prevent excessive weight gain.

A few other significant effects of weight loss supplements is that they may contain ingredients that makers claim will prevent the absorption of carbohydrates. One good example is Chitosan, which appears most promising, but which in fact shows no positive result in fat absorption. It could even take up to seven months for men to lose just a pound of body fat and for women, there is no fat loss at all.

Thyroid supplements that act as thyroid replacements help regulate and optimize the thyroid at a higher level. This they say makes the body feel like a couch potato and won’t perform the job it has to.

Since the number one reason why people eat is because they feel hungry, there is another type of ingredient that manufacturers make which increases the feeling of being full and decreases appetite. This is called Guar Gum. However, recent studies show that it has no meaningful benefit at all to weight loss. It is ironic that manufacturers mix Psyllium that has the reputation of reducing eating and aiding weight loss into weight loss supplements. Initial studies, however, do not support this claim although it can help control blood cholesterol and sugar.

One of the latest innovations in the fat loss industry is a product that uses skin absorption as a method of weight control. There is a product called a Cutting Gel, which is an epidril product and by far the best selling in fat loss creams technology. You simply rub it on your skin where you want the fat to be removed. Since it is fairly new technology, there is no enough evidence to prove that this works successfully.

For now, it seems safer to advise people to use the age old remedies to battle excessive weight gain and that is to invest on walking shoes instead of diet supplements, go to the park and do brisk walking, go to the gym, and have a well balanced diet.