Smart Weight Loss - August 2017

3 REASONS WHY EXTREMELY-LOW CALORIE DIETS DON’T WORK
Issue 20 I August 2017
9 Ways To
BURN FAT EFFECTIVELY
WHILE RUNNING
5 Quick Tips For
HEALTHY BODYWEIGHT
10 Hunger-Slaying
SUPER FOODS
3 Main
COMPONENTS OF
METABOLISM
Top 5 Weight Loss Tips To
GET RIPPED
AND SHREDDED
August 2017 I
12 THINGS YOU NEED TO KNOW ABOUT THE REAL CHINESE DIET 1

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Contents
Issue 20 • August 2017
06
EDITOR’S NOTE
07
10 POINTERS TO
BECOMING A FAT-
BURNING MACHINE
15
3 MAIN COMPONENTS OF
METABOLISM
21
4 REASONS WHY YOU
SHOULD DO PILATES
27
10 DO’S AND DON’TS
OF LOSING WEIGHT
PAINLESSLY
36
42
49
3 IMPORTANT ROLES
OF SLEEP IN YOUR
FITNESS ROUTINE
10 STEPS TO SHEDDING
POUNDS THE HEALTHY WAY
9 WAYS TO BURN FAT
EFFECTIVELY WHILE
RUNNING

Contents
3 REASONS WHY
EXTREMELY-LOW CALORIE
DIETS DON’T WORK
57
5 QUICK TIPS FOR HEALTHY
BODYWEIGHT
63
12 THINGS YOU NEED
TO KNOW ABOUT THE
REAL CHINESE DIET
69
10 HUNGER-SLAYING SUPER
FOODS
TOP 5 WEIGHT LOSS TIPS TO
GET RIPPED AND SHREDDED
A 3-PART INTRO ON
CALORIES IN ALCOHOL
7 RULES FOR EFFECTIVE FAT
LOSS
7 SECRETS TO LOSING
WEIGHT FAST
77
85
92
98
105

Issue 20 I August 2017
Editor
Ralph Dozier
Writer
Marianne Williams
Head of Creatives
Nyvia Ross
Lead Graphic Designer
Michael Juanson
Quality Assurance Editor
Nicole Ross
Junior Editor
Keeneth Ross
Digital Property Managers
Maharlika Matutinao
Layla Anaya
EDITOR’S NOTE
Digital Property Assistants
Krystine Sitjar
Warren Nietes
Online Presence:
Facebook
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For advertising concerns
please contact KJ Ross at
kjross@authoritativecontentllc.com
Smart Weight Loss Magazine content
cannot be copied or reproduced in any
form without the written permission
of the publishers. Smart Weight Loss
Magazine editors and publishers shall
not be held liable for any unsolicited
materials. All prices and specifications
published in this magazine are subject
to change by manufacturers, agency
and retailers.
Welcome to the August 2017 issue of Smart Weight Loss Tips Mag! The last full month of
summer is finally here, and depending on where you live, so too come the last days of beach
weather. If your “summer bod” never quite made it to fruition, you’ve just hit the jackpot for
tools to make it happen.
In the last issue, we covered rules for fat loss training, signs that you’re working out too
hard, reasons why low-calorie diets don’t work, and more. We gave you ways to stop overeating
when eating out, and things that affect your basal metabolic rate. In this issue, learn
how to become a fat-burning machine, the do’s and don’ts of losing weight painlessly, hunger-slaying
super foods, and more.
At some point or another, we’ve all sought to get in peak shape. And although weight loss
is built on one simple concept - caloric deficit - not every weight
loss regimen is built equal. The same way that not every body is
the same, and won’t react the same to specific stimuli. At Smart
Weight Loss Tips Mag, our goal is to help you find the plan that
will work for you. You will not be setback! Thanks for reading, and
be sure to check out our next issue!
Regards,
Ralph Dozier
RALPH DOZIER
Editor
Smart Weight Loss Magazine
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10 Pointers To Becoming A
FAT-BURNING MACHINE
by
Ralph Dozier
Follow Us:
Ready to shed the fat?
Help is right around
the corner. Here
are 10 tips that will
attack fat loss from all
directions and set you on the path
to leanness.
1
How many of these 10 fat loss pointers are part of your fitness program?
Implement them all, and you will be a powerful fat-burning machine.
DO SOME HIGH-INTENSITY
INTERVAL TRAINING
HIIT is quite an impressive
exercise protocol for fat loss.
In fact, it is probably the best
exercise protocol for overall
fat loss. Obviously, you can
do all the exercise in the
world, but if you don’t have
an energy deficit, you aren’t
going to lose one single pound.
However, if you do have an energy
deficit, HIIT can burn up to 9
times more fat than steady-state
cardio. Combine that with the fact
that you can do an effective HIIT
workout in less than 20 minutes.
You now have a recipe for some
time-efficient fat loss.
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Sustainable weight loss doesn’t happen overnight. Here are some healthy steps you can take to shed pounds
and achieve your goals the healthy way.
CLICK HERE TO LEARN MORE
2
INTENSIFY YOUR WORKOUTS
Did you know that the intensity of
your workouts is correlated to your fat
loss? The more intense your workouts
are, the greater the EPOC. EPOC is better
known as the afterburn effect, which is the
elevated calorie burn you get after exercise.
Not only that, but intense exercise also
boosts favorable fat loss hormones, such
as growth hormone. It also improves
your insulin sensitivity. Elevated growth
hormone stimulates the release of fatty
acids to be used as energy.
3
INDULGE IN CALORIES
FOR A DAY OR TWO
Your body is a very adaptable machine.
Eat fewer calories for an extended
period, and your body will find a way
to achieve energy balance. It has to;
this is a built-in survival mechanism.
To help keep this adaptation from
happening, try to throw in a day or two each
week of higher calories. Something around
maintenance levels will be sufficient to send
a strong fed signal to your body. Your body
will respond by up-regulating important
fat loss hormones and by increasing your
metabolic rate. Even if this up-regulation
of hormones isn’t long lasting, you will still
top up glycogen stores while giving yourself
a psychological break.
4
EAT YOUR CALORIES
How many calories do you eat each
day? Now, how many calories do you drink?
When in a calorie deficit you want to be eating
as many of your calories as you can. This
serves many purposes, one being it helps
out with hunger, as solid food is more bulky.
Solid food is also much more nutrient
dense. Since you are already eating few
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calories, you need to make sure the food
you’re consuming is nutrient dense.
Supplements can help in this regard, but
nothing can beat the all-around nutrition
of whole foods.
5
TAKE A BREAK FROM DIETING
If you’ve been on a weight loss
program for an extended period, it’s
probably time for you to take a little
break. After 16-20 weeks in a consistent
weekly calorie deficit, your body really
begins to adapt to fewer calories. To keep
yourself from having to eat fewer and
fewer calories and achieving diminishing
returns, it’s a good idea to have a 1-2 week
period of eating at maintenance calories.
After that, you can slowly start cutting
calories again to get the fat loss going. The
good news is you will likely be able to eat
more than you did before the increased
calories, and still get results.
6
HAVE SOME FATS
At 9 calories per gram, fat is an
easy macronutrient to cut from your diet
to create a calorie deficit. The problem is
that many people take this too far, almost
to the point of developing a fat phobia. Fat
is an essential macronutrient, specifically
essential fatty acids. That means your
body cannot manufacture them and they
need to be consumed through your diet.
Omega 3s aid in weight loss by improving
insulin sensitivity, reducing hunger, and
by aiding in proper thyroid function.
7
KEEP YOURSELF HYDRATED
What does your liquid intake
profile look like? Is it mostly water?
It should be. Water aids in just about
every single body function. Keeping fully
hydrated means important metabolismregulating
organs, such as your liver,
can function at 100% efficiency.
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Recommendations for water intake are
all over the place, and are dependent on
many factors. Your best bet is to listen
to your thirst signals and ensure that the
majority of your liquid intake is water.
8
IMPROVE INSULIN SENSITIVITY
Insulin is a storage hormone. When
it’s elevated, it’s more difficult for your
body to mobilize fatty acids. To ensure you
have a favorable environment for fat loss,
you need to control your insulin levels.
It’s fairly easy to improve your insulin
sensitivity. Exercise is great for this,
especially intense exercise. Also, eating
whole foods accomplishes this goal due
to their higher fiber content and slower
digestion, which results in a slower release
of glucose into the blood.
9
GET ENOUGH REST
Fat loss doesn’t just happen when
you’re doing something, it also happens
when you’re doing nothing. The quality
of your sleep is directly correlated to fat
loss. Sleep deprivation negatively impacts
insulin levels and can increase your
appetite. Both of these things work against
your fat loss goals. Try to get between
7-9 hours of quality sleep each night for
optimal fat loss.
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STRENGTHEN YOUR MUSCLES
Strength training is likely the
single greatest thing you can do for fat
loss. Creating an energy deficit is also a
necessity, but that’s a given. Muscle works
when you don’t. It’s metabolically active, so
it needs fuel at all hours of the day to sustain
itself. Its preferred source of fuel? Fat.
Just 2 resistance training sessions a
week can significantly reduce abdominal
fat. Fat loss is just the icing on the cake.
Strength training also has numerous
other health and fitness benefits.
How many of these 10 fat loss pointers
are part of your fitness program? Each one
attacks fat loss from a different direction.
Implement them all, and you will be a
powerful fat-burning machine.
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3 Main Components Of
METABOLISM
by
Marianne Williams
Follow Us:
Read this article and learn how metabolism helps you maintain a strong
immune system, a healthy body weight, and an overall optimal health.
You have heard that you need
to speed up your metabolism
to burn more calories and
fat. But what is metabolism?
How does it work? What is the
actual process which goes on in your body
that converts food to energy and health?
METABOLISM IN A NUTSHELL
Human metabolism is incredibly complex.
Explaining exactly what happens is well
beyond the scope of this short article.
Simply put in layman’s terms, your
metabolism is a collection of thousands
of chemical reactions which take place in
your body that convert nutrients in food
into energy. This allows you to move and
think and live. When your metabolism is
working properly, you maintain a healthy
body weight, your immune system is
strong, and you experience optimal health.
CATABOLISM AND ANABOLISM
Metabolism runs through 2 channels:
catabolism and anabolism. Your catabolic
process breaks down carbohydrates, fats,
and protein into smaller pieces. This way
your body can more easily break down
food to create energy. Scientists often refer
to this as your “destructive metabolism.”
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The easiest way to lose weight is to create a calorie deficit. However, avoid starving yourself as it will
harm your chance for stable weight loss.
LICK HERE TO READ MORE.
Anabolism is alternately known as your
“constructive metabolism.” Instead of
breaking things down, the anabolic processes
in your body naturally support new cell
growth, healthy maintenance of tissues, and
energy storage for later use. Those processes
are ruled by your nervous system and
hormones and are basically divided into the
following 3 main components.
1
ENERGY USED FOR
PHYSICAL ACTIVITIES
How many kilojoules (a measurement of
energy) you use when you move dictates
how many calories you burn. Energy use
during exercise or other types of physical
activity can be 50 times your resting rate.
As a result, your metabolism is cranked
up very high.
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2
THE THERMOGENIC
PROPERTY OF FOOD
When you eat and digest food, your
metabolism increases. That is why dieters
that skip meals and drastically limit their
caloric intake usually do not lose weight,
and they never seem to have any energy.
When you eat, your metabolic rate rises,
usually peaking 2 to 3 hours after your
meal is over.
3
YOUR BASAL METABOLIC
RATE (BMR)
Some call this your “resting” metabolic
rate. It refers to how many kilojoules
your body burns to simply maintain itself.
This can be as much as 50 to 80% of your
total energy use, depending on heredity
and your level of physical fitness. Your
BMR instantly rises when you burn fat
and replace it with lean muscle mass.
What are the important takeaways from
today’s short course on metabolism? You
should frequently eat by dividing your
recommended daily calorie allowance
over 5 or 6 meals. You need to keep
moving and standing rather than sitting.
And for every pound of fat you trade
for muscle, your natural metabolic rate
increases. So eat smart, keep moving,
and add some muscle to develop a
healthy and good-looking body that you
feel great wearing.
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4 Reasons Why
YOU SHOULD DO PILATES
by
Ralph Dozier
Follow Us:
There are many benefits from doing Pilates. Read this and learn how you can
get a conditioned body, improve sports performance, and prevent injuries.
Pilates is a low-impact method
of exercising that focuses
on building core strength,
particularly in the abs and the
muscles supporting the back,
hips, and thighs. A typical routine usually
involves doing 25 to 50 repetitive strength-
training moves. While some routines use
specialized equipment to add resistance to
its exercises, most routines are performed
on a mat lying on the floor. This means
you can also practice this form of Pilates at
home. Several health benefits of Pilates can
be derived from practicing Pilates including:
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1
INCREASED CORE STRENGTH
All Pilates movements originate at the core. This means not only are the abs
strengthened (giving you the flat stomach you’ve always wanted), but also the muscles
supporting the lumbar spine, legs, and pelvic floor. A strong inner core is the starting
point, and from there the movements flow outward to develop the extremities.
Sleep plays an important role in your physical health. Read this article and find out how lack of sleep affects
your mood and your general well-being.
CLICK HERE TO LEARN MORE
2
BETTER POSTURE AND BALANCE
Many injuries of the back are caused
by poor posture. Sitting behind a desk for
8 hours a day is particularly detrimental to
good posture. Pilates can bring back your
straight erectness that you had as a young
adult. Plus, because Pilates develops muscles
equally, you’ll find that you’ll have better
balance. Better balance means less chance
of falling and suffering a debilitating injury.
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3
IMPROVED FLEXIBILITY OF JOINTS
Pilates target not only the back, but
also front, sides, hamstrings, and hips. By
working these body parts through their
full range of motion, joints become more
flexible. While yoga uses more of a statictype
stretching (holding the stretch for
up to 30 seconds), Pilates uses dynamic
stretching (moving the joint and muscles
through a full range of motion, but not
holding the stretch). More flexibility makes
it easier to do common tasks like mopping
the floor, carry laundry and vacuum.
4
DECREASED BACK PAIN
A common cause of back pain is bad
posture. As noted above, Pilates improves
posture and can alleviate back pain,
before it progresses to an injury. Back
pain can also be caused by an imbalance
of muscles, where one muscle is stronger
than its opposing muscle. Because Pilates
is especially good at improving postural
asymmetries, the back pain subsides
once muscular balance is achieved.
These are only a tip of the iceberg as
far as the health benefits that can be
derived from Pilates. This program has
become synonymous with lean, toned
bodies. Pilates makes a great pre-workout
for loosening up muscles and joints in
preparation for a more demanding cardio
or weight training program.
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10 Do’s And Don’ts Of
LOSING WEIGHT PAINLESSLY
by
Marianne Williams
Follow Us:
Experts and everyday people have figured out a few painless ways to lose
weight and keep it off. Here are the do’s and don’ts of painless weight loss.
Painless weight loss? If you’re
desperately trying to squeeze
in workouts and avoid your
favorite high-calorie treats, it
can seem like there’s nothing
pain-free about it. Yet while eating
healthier and slipping in exercise does
take some work, it really doesn’t have to
require heroic effort. Making just a few
simple lifestyle changes can pack a big
weight loss punch over time. Here are our
top tips on how to lose weight without
sweating it too much.
1
DON’T SUBTRACT, ADD
Forget diet denial and try adding
foods to your diet instead of subtracting
them. Add in healthy goodies you
really love, like deep-red cherries,
juicy grapes, or crunchy snow peas.
Slip those favorite fruits into your bag
lunch and breakfast cereal, and add the
veggies to soups, stews, and sauces.
Adding in really works, taking away never
does. However, remember to keep an eye
on overall calories. And don’t forget to add
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in something physical, too, whether it’s
doing a few dance moves before dinner,
shooting hoops, or taking a quick stroll.
2
DON’T WORK OUT
If the word “exercise” inspires you
to creative avoidance, then avoid it.
Maybe the trick to enjoying a workout
may be to never call it working out.
Once you start your not-calling-itexercise
plan, you’ll discover the way
good health feels, and knock
down the roadblocks that were
preventing you from exercising in
the first place.
So go ahead burn calories and invigorate
muscles by beachcombing, riding bikes,
grass skiing, making snow angels, hiking,
washing the car, playing Frisbee, or
chasing the dog around the yard. You can
even burn calories enjoying great sex!
Check out these 10 powerhouse foods that will not only help you control your hunger but also offer
some amazing health benefits.
3
CLICK HERE TO READ MORE.
DO TAKE A WALK
Walking when the weather’s nice is a super-easy way to keep fit. Enjoy the seasons
and even when you’re short on time, try to squeeze in a few minutes to go out for a
walk. It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you
may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
No sidewalks in your neighborhood? Try these tips for slipping in more steps: Trade
your power mower for a push version or park your car at the back of the lot. You can
also get out of the office building and enjoy walking meetings or sweep the drive or rake
the leaves instead of using a leaf-blower. Try to get off the bus a few stops earlier, hike
the mall and make sure to hit all the levels, take the stairs every chance you get, or sign
up for charity walks. Crank the music and get your heart rate up the next time you mop
or vacuum.
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4
DO LIGHTEN THE FOODS
YOU ALREADY LOVE
One of the easiest ways to cut back
without feeling denied is to switch to
lower-calorie versions of the foods you
crave. A pizza tastes just as good with
reduced-fat cheese, and when you garnish
low-fat ice cream with your favorite
toppers, who notices those missing
calories? And while you’re trimming fat
calories, keep an eye on boosting fiber.
Fiber helps you feel satisfied longer, so
while you lighten family favorites, you
can easily amp up the fiber by adding
a cup of whole wheat flour to your
pizza dough, or toss a handful of red
bell peppers on the pie. Don’t forget to
lighten the drinks going with that meal.
Try switching from high-calorie favorites
to diet soda or light beer, or maybe
add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred
drinks with a splash of the low-cal option,
then increase the ratio as your taste buds
adjust. And don’t forget to keep pouring
that ultimate beverage: water!
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5
DON’T FORGET TO
DRINK ENOUGH WATER
Down some water before a meal and
you won’t feel so famished. Drinking
a glass of water before a meal helps
watch what you eat. You don’t just hog
everything since you’re not so hungry.
It’s a great idea for the compulsive
snacker to keep no-calorie beverages at
hand as a way to keep your mouth busy
and less likely to snack on junk food.
Going to a party? Grab a low-cal drink in
one hand and keep it there. Not only does
it make it harder to graze the buffet, but
you’ll also be less tempted to sip endless
cocktails, too. Finally, keeping your body
refreshed with plenty of water may also
help your workout. Staying hydrated
means you can exercise more, and longer,
than if you don’t drink water.
6
DO SHARE AND SHARE ALIKE
With the massive meals served at so
many American restaurants, it’s easy to
go Dutch with the dinner plate. When you
go out, you can share a meal with your
friend or partner. You can split a dessert
or even a pint of beer. That way, you don’t
feel stuffed, and you save some money.
You can share more than just a meal out.
Why not double up on a bicycle built for
two? Go halves on the cost of a personal
trainer? Maybe split a gym membership?
When you’re trying to eat better or get
more exercise, you can be more successful
if you do it with a partner or group. The
community, the partnership, whether
online or in person, it really helps. Twice
the motivation, without twice the effort, is
definitely a steal of a deal.
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7
DO TUNE IN AND TONE UP
The American Heart Association knows what you love: television. And they also
know you need to get more exercise. So why not combine the two, they ask? Try dancing
to the music when you tune into your favorite music show. Or why not practice some
stress-relieving cardio boxing when your least favorite reality contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength
training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to
really focus by putting in a high-energy exercise DVD and get motivated by the pros onscreen.
It doesn’t matter exactly what you do, so long as you’re up and active for at least 15 minutes.
But who knows? If you get really engrossed, you just might outlast the last survivor.
8
DON’T USE LARGE
PLATES AND UTENSILS
Eating less without feeling denied is as
close as your dinnerware. That’s because
while a small portion served on a large
plate can leave you craving more, a smaller
plate gives the visual signal that you
already have more. People go by physical
cues when eating. You know you’ve had
enough because you see the bottom of
your bowl or plate. A smaller plate full of
food just feels more satisfying than a large
plate with that same amount of food on it.
And don’t forget smaller bowls, cups,
and spoons. For example, try savoring a
bowl of ice cream with a baby spoon. Not
only does the pleasure last longer, but
your body has time to register the food
you’ve eaten.
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9
DO GET INVOLVED
When your weight loss efforts
lead to boredom or too much self-focus,
get occupied with something else. You
will tend to eat more if you’re bored
especially if you’re eating in front of
the TV. So take a break from the sirencall
of the tube, and get occupied with
things that have nothing to do with food.
For some, that might mean becoming
involved with local politics, discovering
yoga, or enjoying painting. Or maybe you
want to help a child with a science project,
repaint the bedroom, or take a class. The
key: Have a life outside of weight loss.
Already busy enough? Then at least
eat your meals at the table. The TV is
distracting, and you’re just not conscious
of eating. Once you’re at the table with a
place setting, you’re much more aware of
what you’re eating.
DO LOSE IT TODAY, KEEP
IT OFF TOMORROW
Finally, be patient. While cultivating that
virtue isn’t exactly painless, it may help to
know that keeping weight off generally gets
easier over time. Researchers found that
for people who had lost at least 30 pounds
and kept it off for at least two years,
required less effort as time went on. Results
reported by successful “losers” include
improved self-confidence, a boost in mood,
and better health. You may find your way
to sweet (and nearly painless) weight loss
success if you cultivate patience.
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3 Imp ortant Roles Of
SLEEP IN YOUR
FITNESS ROUTINE
by
Ralph Dozier
Follow Us:
Think of your
body as a car. If
you continually
drive your
car, it wears
out quicker. The same
thing happens to your
body. If you don’t get
enough sleep, you’ll start
to experience fatigue,
illness and weight gain.
During the night when you
are sleeping, your body
is repairing itself from
the day’s activities. Small
muscle tears are healing,
and hormone levels are
being adjusted back to
normal. Read on to find out
the importance of sleep.
1
Sleep plays an important role in your physical health. Read this article and
find out how lack of sleep affects your mood and your general well-being.
MUSCLE GROWTH
AND REPAIR
During sleep, more blood is
supplied to your muscles,
so there is an increased
amount of oxygen and
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The 5 tips will help you jumpstart your journey to getting ripped and shredded. Learn how easy it is to shed
fat and get in shape in no time.
CLICK HERE TO LEARN MORE
nutrients available. Then during the
non-REM portion of sleep, the pituitary
gland releases a shot of the growth
hormone GH. Because more oxygen
and nutrients are already in the muscle,
the repair and growth happen when
the growth hormone signals it to begin.
Of course, when you don’t get enough
sleep, not as much of the growth hormone
is released, so not as much repair and
growth occurs, eventually leading to loss
of muscle mass, weight gain, and fatigue.
2
HORMONES AND WEIGHT GAIN
When you don’t get enough sleep,
the hormones cortisol, ghrelin and leptin
get out of whack in your system. Cortisol is
a hormone released by the adrenal glands
when the body is faced with a “fight or
flight” situation. Unfortunately, for many,
the normal daily activities involve enough
stress to have elevated cortisol levels in
your systems. When you don’t get enough
sleep that level stays elevated longer
than it should. The effects of an elevated
cortisol level over time is weight gain.
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Why cortisol results in weight gain is due
to what it does in the body. When cortisol
is released, it floods the bloodstream with
glucose so the body has the energy it
needs to deal with the stress while at the
same time inhibiting the release of insulin.
So now the cells are deprived of glucose
and cortisol won’t let insulin put back
the glucose it took out. The cells signal
the brain you are hungry. High levels of
cortisol can lead to Type 2 diabetes.
3
SLEEP DEPRIVATION AND HUNGER
The hormones ghrelin and
leptin have opposite effects. Ghrelin,
produced in the stomach and pancreas,
signals your brain it is time to eat.
Leptin is produced in the fat cells and is
responsible for telling your body that
you are full. When you don’t get enough
sleep, ghrelin builds up, but leptin does
not, thus leaving you hungry all the time.
And what are you going to do if you feel
hungry? Eat, which leads to weight gain.
Also when sleep deprived, part of that
hungry feeling will be a craving for sugar,
fats, salt and refined carbs. All which as
you know are not good for you. This also
results in water retention and weight gain.
Sleep plays an important role in your
physical health. Unfortunately, it is often
overlooked and taken for granted. It is
pretty easy to see that if you are not
getting enough sleep, your efforts to reach
peak physical fitness will be stymied at the
least and unachievable at the most.
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10 Steps To
SHEDDING KILOS THE HEALTHY WAY
by
Marianne Williams
Follow Us:
Sustainable weight loss doesn’t happen overnight. Here are some healthy steps
you can take to shed pounds and achieve your goals the healthy way.
If you are wondering how to
lose weight fast, set a realistic
goal that you can achieve
in the months to come,
without feeling stressed or
pressurized. To lose weight healthily, set
your sights on losing about 1 kilogram
of weight a week; any more and you’ll be
losing not just your fat but your muscle as
well. Don’t forget that a healthy diet and
plenty of exercises will make you feel less
tired and less stressed, too. Follow these
simple ten golden mantras to achieve your
goals comfortably.
1
DO NOT DRASTICALLY CUT CALORIES
If you cut Kilojoules dramatically,
you’ll find yourself in short supply of protein,
essential fats, vitamins and minerals and all
at the expense of your health. Your body
needs a nutrient-rich and highly oxygenated
blood supply and plenty of minerals. It also
needs other nutrients like fats and proteins
to be at its absolute best.
2
INCLUDE PROTEIN IN EVERY MEAL
Protein is an essential part of a
healthy diet. However, having protein
at all meal times, accelerates weight
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How many of these 10 fat loss pointers are part of your fitness program? Implement them all, and you
will be a powerful fat-burning machine.
CLICK HERE TO READ MORE.
loss. It leaves you feeling full for longer
and helps lower your total body fat.
There are many ways to include protein
in your meals. Add quinoa or amaranth
instead of rice for lunch and dinner or add
sprouts or bean salad for breakfast. Toss
a handful of fresh peas in your salad or
soup, with 8 grams of protein per cup. It
is a great idea to snack on carrot and bell
pepper sticks dipped in a yogurt dip.
3
DITCH REFINED CARBOHYDRATES
All refined carbohydrates break down
in your body to produce sugar. This, in turn,
will cause your blood sugar levels to rise.
Refined carbohydrates and sugar also make
you retain water and cause bloating, which
is something you especially want to avoid.
4
AVOID PROCESSED FOODS
Read the labels and avoid all
additives, MSG, preservatives, artificial
colors and anything you can’t pronounce.
These are foods you want to completely
avoid as they are full of sodium. They also
have such few nutrients that you might as
well be eating the cardboard box.
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5
SKIP THE FRIED GOODS
Skip all the deep fried chips, spring
rolls and your favorite junk food. It will
seriously undo all your good work. The fats
in fried foods are trans-fats. They increase
inflammation and free radical damage.
6
KEEP YOURSELF ACTIVE
Try any exercise you enjoy such as
dancing, yoga, pilates, cycling, or a brisk
walk. Exercise at least 4 times a week.
Doing so will boost the effects of a healthy
diet and adds more benefits of the feelgood
endorphins.
7
GET ENOUGH SLEEP
Sleep replenishes, rejuvenates,
restores. A study in the American
journal of clinical nutrition found that
when people were starved of sleep, late
night snacking increased, and they were
more likely to crave high-carb foods.
Insufficient sleep impacts your hunger
and fullness hormones, ghrelin and
leptin. Then there is cortisol, the stress
hormone, that spikes when you get too
little sleep. Thus, it is essential that you
schedule at least 7 to 8 hours of deep,
restful sleep per night.
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8
DRINK ADEQUATE WATER
Pure water is the most beneficial
form of liquid to consume. In winters,
people generally miss out. The
thermogenic effect of water leads to a 30
percent increase in metabolism. Water
also acts as a natural appetite suppressant
aiding weight loss.
9
EAT YOUR MEALS EARLIER IN THE DAY
Foods eaten earlier in the day
generates more energy than food eaten
later in the day. Your metabolic rate is
actually higher earlier on in the day. This
helps you to burn off kilojoules as energy,
whereas these same kilojoules consumed
at night can be easily stored as fat.
ADD PEPPER TO YOUR PLATE
Red pepper, when eaten early
in the day, decreases food intake later
in the day. Some credit the ingredient
capsaicin for being the catalyst for
decreasing overall calorie intake. It is
also known for increasing metabolism.
Sustainable weight loss doesn’t happen
overnight. Beginning right now, you have
complete control over making healthy
lifestyle choices. After all, what’s better
than experiencing the satisfaction of
helping yourself achieve your goals.
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9 Ways To
BURN FAT EFFECTIVELY
WHILE RUNNING
by
Ralph Dozier
Follow Us:
Running is a good exercise for losing the fats. Read this article and learn how
you can burn more calories and then lose weight by running.
Running has
always been
a staple of fat
loss, and for a
good reason:
it works! You can burn
from 8.5 to 11 calories per
minute depending on your
pace. That’s pretty good
bang for your buck. So
when you want to burn fat
or drop a few pounds most
of us turn to the treadmill
or the great outdoors.
In fact, the traditional
advice for fat loss is to do
long, slow, steady-state
cardio. Stay in the “fatburning”
zone! Sounds like
good advice, but why is
it then people can spend
countless hours on the
treadmill doing the slow
cardio grind and never
seem to get the results
they want? The thing about
running is that it’s tried-
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If you’d like to lose weight quick, then make sure you take the time to read these 7 secrets on how to shed the
stubborn extra pounds.
CLICK HERE TO LEARN MORE
and-tested. You want to lose weight, you
run and run and run and run. The more
you run, the more weight you lose, right?
ENDURANCE EXERCISE IS IMPORTANT
The only problem with this is that the
body adapts really well, really quickly. In
other words, initially you drop the pounds
pretty easily, but as your body adapts you
hit a plateau. The good news is that your
endurance has increased, the bad news
is that you need to keep doing longer and
longer distances to burn the same amount
of calories. Not only that, but doing hours
of endurance exercise is not going to give
you the toned body composition you want.
So wouldn’t it be great if you could bust
past those plateaus, burn more fat while
running and get toned, too? Is that even
possible? Turns out, it is. Here’s how to
make your running much more effective
and turn you into a fat-burning machine.
1
BOOST INTENSITY LEVEL
When it comes to fat loss it’s more
about intensity than distance. Rather
than sticking to the long, slow, steadystate
running, add some high-intensity
intervals to the mix. Here’s how: jog
at your normal pace for 60 seconds,
then up the intensity for 30 seconds.
The level of intensity you want to reach is
where you’re out of breath, but still able
to maintain the intensity for those 30
seconds. Repeat for 25 minutes or as your
fitness levels allow. Studies have shown
that high-intensity intervals will also burn
more fat after your workout.
2
HIT THE HILLS
If you’re used to running on flat
ground, then hit the hills to burn more
calories. For every degree of incline,
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you get about a 10 percent increase in
total calories burnt, so a gentle hill will
burn about 50 percent more calories.
Run up the hill at a high intensity for 10
to 30 seconds, jog back down and take
a 30 to 60 second rest. Repeat 4 to 12
times or as your fitness levels allow.
If you’re in the gym, set the treadmill to
a 5 percent incline for the run, then reset
for the jog back. Not only is this going
to burn a lot more fat, but you’ll also be
hitting your glutes a lot harder. You’ll get a
perkier butt, too!
3
ADD SHUTTLE RUNS
TO YOUR ROUTINE
There’s a reason why these guys are
so popular in the sporting world; love
them or hate them, they work! You’ll
torch fat and build explosive speed and
agility. Adding shuttle runs to your cardio
sessions is a great way to incorporate
high-intensity training.
4
TRY STAIR RUNNING
So you’ve hit the hills, but now
you’re looking for a new challenge? Maybe
it’s time to take it to the stairs. Stair
running is one of the best fat burning and
overall conditioning exercises you can do.
It’s pretty simple. Run up the stairs and
then do a slow-jog or trot back down to
recover. Obviously, you need to be very
careful when doing this exercise! If you
thought hill runs were bad, this exercise
will kick your butt as it hits the glutes much
harder, so expect to get an even perkier
posterior doing these.
5
DO STRENGTH TRAINING
Strength and resistance training
gives you more muscle and because
muscle burns fat even while you’re
resting, the more muscle you have, the
more fat you burn at rest. That’s right;
you increase your metabolism. Not only
that, if you spend about 20 minutes doing
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strength training, you will use up your
glycogen stores (the energy from carbs)
which means when you follow that with
a run you’ll be burning the fat instead.
Here’s a tip: stick to compound exercises
with free weights and do super-slow
reps. The compound exercises use more
muscles than machines and the slow reps
have been shown to increase strength by
50 percent. Try this beginners’ strength
training program if you’re new to lifting.
6
ADD VARIETY TO YOUR WORKOUTS
Remember how quickly the body
adapts to exercise? So the key for fat
loss is to keep it guessing and the best
way to do this is to add variety to your
workouts. So if you’ve been doing highintensity
interval training, throw in a
longer run at lower intensity once a week.
If you’re following a strength training
program, then vary the exercises, the
reps, and the intensity. You can even try
different high-intensity protocols, like the
Tabata method. The idea is to keep your
body from adapting, so add in something
new every few weeks and experiment to
see what works for you.
7
SET UP YOUR OWN CIRCUIT
Not into the gym? No problem, use your environment. You can set up your own
circuit by using the first bench you see for tricep dips, the next for pushups, the next
for step ups. Hit the stairs for some stair runs and finish off with some squats and glute
bridges for the ultimate butt workout.
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8
RUN BEFORE BREAKFAST
Studies have shown that running before you eat can help you burn more
fat. A University of Texas study found that eating before exercise substantially
reduced fat metabolism for the duration of the workout. Another study by the
University of Glasgow found that exercising before breakfast (i.e. in a fasted
state) resulted in a greater fat loss and higher reductions of fat levels in the blood.
In other words, if you exercise before breakfast (or in a fasted state) you’re going to
burn more fat. However, if you’re doing a long, strenuous workout, you may need to
replenish your glycogen stores mid-way to prevent having a poor workout. Interestingly,
when done during the workout it doesn’t interfere with the enhanced fat loss. A cup of
black coffee may lead to greater fat loss as it stimulates your metabolism.
9
TAKE A BREAK
An interesting Japanese study found
that participants who took an in-between
break exercise had a greater fat loss than
those who did not. Instead of a solid 60
minutes of exercise, they broke it up into
two 30 minute periods of exercise and a
20-minute break in-between. What this
means for your workout is that you’ll
have better fat-burning results if you can
split it into two parts with a rest between
them. So, for example, you could start
off your workout using your earlier tip
of strength training first, followed by a
20-minute break, and then hit the road
for 30 minutes of high-intensity intervals.
Why not sprinkle some of these tips into
your workouts and see what a difference
they make. Remember, exercise is only
part of the picture, as the saying goes: you
can’t out-exercise a bad diet. So make sure
you stick to healthy eating, get adequate
sleep and take the time to relax.
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3 Reasons Why
EXTREMELY-LOW CALORIE DIETS
DON’T WORK
by
Marianne Williams
Follow Us:
The easiest way to lose weight is to create a calorie deficit. However, avoid
starving yourself as it will harm your chance for stable weight loss.
If you ask most people how
they would recommend losing
weight in the most basic
form, they will usually answer
“Eat less, exercise more.”
Generally, they are right. The simplest way
to lose weight is to create a calorie deficit:
that is, burning more calories during the
day than you are taking in from your food.
However, contrary to what you might
think, that deficit should not be too
big. Rather than help you lose weight,
extremely low-calorie diets can often
lead to weight loss slowing down. The
question is, why?
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Read this article and learn how metabolism helps you maintain a strong immune system, a healthy
body weight, and an overall optimal health.
CLICK HERE TO READ MORE.
1
YOUR BODY WILL GO
INTO SURVIVAL MODE
When you dramatically reduce your
calorie intake, your body reacts as if it
is in danger. Your metabolism, which is
the process by which food is converted
to energy, actually slows down. It adjusts
to the expectation that it will continue to
receive too few calories. As a result, your
body starts to store fat for future use.
Conversely, those with a fast metabolism
can often eat far more than others, as
their body processes this food into energy
at a quicker rate.
2
YOUR METABOLISM
WILL BECOME SLOWER
While very low-calorie diets can have an
instant impact on weight loss, it is not
sustainable. Even if you continue with a lowcalorie
diet, your body will have adjusted. As
a result, the rate at which you lose weight
can slow down, or even stop altogether.
The problem here is two-fold; not only are
you no longer losing weight on a low-calorie
diet, but the moment you increase your
calorie intake, your weight will increase
disproportionately, as your metabolism is
still operating slower than it should be.
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3
CAN CAUSE POOR OVERALL HEALTH
Aside from not being conducive to
consistent weight loss, very low-calorie
diets are also bad for your general
health. The effects can range from
feeling lethargic and dizzy to low blood
pressure and heart rhythm abnormalities.
Understanding calories is an important
part of weight loss, but starving your body
is certainly not the way to go about it.
The mantra of “eat less, exercise more”
needs to be taken sensibly. It does not
mean cut your calories in half and start
walking ten miles every day. It means
having a balanced diet with an appropriate
amount of calories received from healthy
foods while exercising a reasonable
amount. Those who consistently maintain
a moderate calorie deficit and lose weight
at a slow but steady pace are statistically
proven to be far more likely to maintain
their weight loss. Starving yourself might
seem like a good idea, but all you are
doing is harming your chance for stable
weight loss.
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5 Quick Tips For
HEALTHY BODYWEIGHT
by
Ralph Dozier
Follow Us:
If you want to achieve a healthy weight, then follow these 5 tips to lose your
excess weight and improve your well-being through healthy eating.
Maintaining a healthy
bodyweight doesn’t
have to be arduous.
With the proper
principles in place,
you can make good habits
become second nature. Here are
five quick tips for maintaining a
healthy bodyweight.
1
ELIMINATE BIG
OBSTACLES
It could be bread for you.
This could be your greatest
weakness and the one thing
that would be hardest to let go.
You can start small by limiting
your bread habit to once a day.
Over time, you cut one day
at a time away until you now
allow yourself the carbs you
love (within reason) on the
weekend only. If you regularly
visit fast food establishments,
cut back. If you cook pre-made
food every night, alter that with
something fresh.
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2
DRINK MORE WATER
This is a huge one. When your body is properly hydrated, every cell is lubricated
and works more efficiently. You’re going to see a boost in energy and general alertness.
If you hate water (so many do), consider infusing it with fruit you enjoy. You can primarily
use lemon slices. However, you can also use oranges, berries, or mint leaves.
Many individuals take a not sustainable approach to fat loss. Read these rules on effective weight loss so you
can structure an effective plan.
CLICK HERE TO LEARN MORE
3
FILL HALF YOUR PLATE WITH VEGETABLES
In the beginning, you might think that this might be harder than it turned out to
be. You will find some amazing recipes that helped other people accomplish this goal.
You’ll love food swaps that take the place of potatoes and other starchy or sweet junk
foods that so many are addicted to.
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4
KEEP YOURSELF MOVING
This doesn’t have to be painful or
frustrating to you. You don’t have to pay
for an expensive gym membership or
invest in outrageous equipment. There
are so many options now that enable
you to exercise (at various levels of
ability) in the comfort of your own home.
Some routines are as short as five minutes
while others are a full half hour. Start
slow and be consistent at least three
days a week. Work your way up to longer
workouts and more intensity as you can.
5
REST MORE, STRESS LESS
This is probably where most people
fail every day. Americans are sleep deprived
and under incredible levels of stress. Lack
of sleep and stress both lead to increased
inflammation, and that’s no good for your
waistline. Changing how you think about
these two areas can have great results to
the pounds and your quality of life.
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12 Things You Need To Know
ABOUT THE REAL CHINESE DIET
by
Marianne Williams
Follow Us:
If you want to indulge in delicious meals without the fear of gaining weight,
then read this and learn how the Chinese diet can help with weight loss.
Many people have often
associated the Chinese with
good food. This common
perception is well founded
based on the Chinese
population’s love of a sumptuous meal. In
contrast to Western cultures, the Chinese
are only concerned with one aspect of their
food; the taste. As long as the food tastes
good, it deserves its place on the dining table.
They are not remotely concerned with
other factors such as calorie intake and
fat content. Surprisingly though, as much
as the Chinese love their food, they don’t
seem to be gaining excess weight. To
help you understand the secrets of this
phenomenon, highlighted below are
12 things that the Chinese rely upon to
lose weight.
1
RICE AND NOODLES
Chinese people love their rice and
noodles. They are not overly concerned
with the calories and carbohydrates in
them. However, their weight is not affected
by it either. Why change a tradition when
it is defying the odds?
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2
FAMILY-STYLE SERVING
Chinese restaurants are famous for their family-style serving. Instead of eating
individual meals, try ordering dishes to be shared around the table. The unwritten rule
is to have three separate dishes, one main dish, and two sides to accompany it. The only
thing in front of you should be rice or noodles. By sharing dishes, you are consuming
less, and it acts as a diet control mechanism.
Read this article and learn how metabolism helps you maintain a strong immune system, a healthy
body weight, and an overall optimal health.
3
CLICK HERE TO READ MORE.
SMALLER BOWLS AND CUTLERIES
Chinese cutleries are known for their small sizes. Consuming meals in these
bowls or plates can help to achieve weight loss as you are only presented with a couple
of scoops of rice and small servings of dishes that you can squeeze into the bowl.
You can help yourself to a second serving, but naturally, you will consciously refill
smaller portions each time. In the long run, you would actually consume less than if you
were to eat individual meals.
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4
BREAKFAST, LUNCH, AND DINNER
This practice is drilled into the
Chinese from young. In addition to eating
together, their meal times are prefixed
and split into breakfast, lunch, and dinner.
They strongly believe that breakfast is
the most important meal of the day and
strongly advise against skipping it. While
it might be impossible to consume each
meal together as a family, having a fixed
meal schedule helps the body to regulate
its energy levels which will aid in weight
loss and healthy lifestyle.
5
VEGETABLE MAIN DISH
Most of the time, a Chinese meal
revolves around vegetables as the main
dish. This tradition is probably the most
effective towards weight loss as vegetables
are packed with nutrients and contain
fewer calories. As western dishes mostly
rely on vegetables for aesthetic purposes,
their benefits are neglected.
6
PERFECTLY BALANCED MEAL
Chinese culture believes that it is
essential to strike the perfect balance in
everything, and this principle is heavily
applied in their meals. For every moist
dish, there must be a dry dish to provide
balance. For every source of protein, a
counter source of carbohydrates must be
present. The Chinese firmly believe that
achieving equilibrium in each meal helps
to maintain good energy flow and prevents
weight gain.
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7
SOUP AND PORRIDGE
Another dish to consider is soups.
Most Chinese soups contain herbal
ingredients that help to enhance body
functions and improve health conditions.
Alternatively, the Chinese also consume
porridges regularly as it is essentially rice
mixed with water, combining two benefits
into one dish.
8
STEAMED MEAT,
VEGETABLES, AND EGGS
A trademark of Chinese culinary is their
preference for steamed dishes over other
methods of cooking. Not only do they
steam vegetables, but they are also known
to steam meat and eggs. Steaming helps
to retain the vital nutrients and minerals
in the dish. In addition, it does not require
the use of oil and other seasonings.
9
A CUP OF GREEN TEA
The Chinese have been obsessed
with green tea for many years. They firmly
believe in its ability to cleanse the body
of any toxins due to the high antioxidant
content in each drink. Additionally,
drinking a cup of green tea after each meal
helps to eliminate the craving for other
unhealthy alternatives such as soft drinks.
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DETOXIFYING SUPER JUICES
One of the trends that originated
from the Chinese is the reliance on super
juices for weight loss. These super juices
are concocted to act as a detox agent
and cleanse the body of any toxins. By
eradicating the harmful elements in the
body, it helps to promote better functions
of the internal systems that can effectively
aid in achieving weight loss targets.
REPURPOSE OR
RECYCLE LEFTOVERS
The Chinese are well known for being frugal
and are strongly against wasting good food.
For example, any leftover rice can be stored
and used the following day to cook up a
sumptuous meal of fried rice. As most of
the dishes are prepared without the use of
oils or grease, they can also be stored easily
and heated up later for consumption. This
practice of “recycling” food is a good way to
ensure that no healthy food is wasted, and
the body gets to experience the full range
of its benefits.
NO SNACKS AT ODD HOURS
The 3 meals a day rule is a strict
principle in each Chinese household.
They do not advocate the practice of
eating snacks at odd hours. They treat
the body as a sacred temple and offerings
in the shape of meals should only be
given at periodic times. This helps the
body to function uniformly and provide
enhanced energy levels for daily activities.
In conclusion, the Chinese culture of
preparing and consuming each meal is
drastically different from the Western
population. They firmly believe in the
practice of eating standard meals together
in a family setting and sharing their dishes
with each other. Most of their dishes are
prepared through the healthier way of
steaming without the use of oils. In this way,
the fundamental nutrients and vitamins
are retained and absorbed by the body.
Through these factors, the Chinese are
able to indulge in delicious meals without
the fear of gaining excessive weight.
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10 Hunger-Slaying
SUPER FOODS
by
Ralph Dozier
Follow Us:
Check out these 10 powerhouse foods that will not only help you control your
hunger but also offer some amazing health benefits.
Whether you’re
getting ready to
begin a weightmanagement
program or you’re
just making small changes to
create a healthier lifestyle,
appetite control is key. There
is an obesity epidemic, and
a large part of the problem
is excessively snacking on
unhealthy food in between
meals; this creates an almost
instant craving for more
unhealthy food. So how do
you control your hunger and
manage your body weight
without eating more? Check
out these 10 powerhouse
foods that will not only help
you control your hunger but
also offer some amazing
health benefits.
1
FIBER-RICH OATMEAL
Oats are a good source
of many nutrients, including
vitamin E, zinc, selenium,
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Experts and everyday people have figured out a few painless ways to lose weight and keep it off. Here are the
do’s and don’ts of painless weight loss.
CLICK HERE TO LEARN MORE
copper, iron, manganese, and magnesium.
They are also a good source of protein. Full
of soluble and insoluble fiber, aiding in
digestive health, cholesterol maintenance
and heart health. Best of all, oatmeal has
one of the highest satiety rankings of any
food, leaving you full for longer.
2
RED, KIDNEY, PINTO, AND NAVY
BEANS
Not only are beans known for being an
excellent source of protein and antioxidant
content, but they are also known for
their high fiber content which controls
hunger and keeps you feeling satisfied
longer. Adding beans to your diet helps
you cut calories without feeling deprived.
The USDA recently released their latest
guidelines, revealing that Americans
aren’t coming close to consuming
the daily recommended minimum of
dietary fiber, which is only 15g per day.
The Adequate Intake (AI) set by the Food
and Nutrition Board of the Institute of
Medicine for total fiber. Adults ages 50
and younger: 38 g/day for men, 25 g/day
for women. Adults 50 and older: 30 g/day
for men, 21 g/day for women
3
ANTIOXIDANT-RICH RED GRAPES
This super food contains phytonutrients
offering broad antioxidant
protection and a variety of antioxidants,
including anti-inflammatory benefits as
well as resveratrol, which is linked to
many heart health benefits. Red grapes
also contain many vitamins and minerals,
including vitamins C, A, K, carotenes,
and B-complex vitamins. Not only is this
powerhouse super food packed with
nutrition, but grapes also taste great, are
low in calories, and tout a very low-glycemic
rating which helps control hunger. Best of
all, they’re available year-round!
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4
HEART-FRIENDLY FATTY FISH
Fish is full of protein and low in
saturated fat. But one of the biggest
health benefits is its Omega-3 fatty acids,
which supports cardiovascular, cognitive,
and vision-health. Fish also improves
insulin sensitivity, helping build muscle
and decrease belly fat. The American
Heart Association recommends eating two
servings of fish (particularly fatty fish such
as salmon, mackerel, herring, lake trout,
sardines, and albacore tuna) each week.
5
APPETITE-SUPPRESSANT APPLE
Did you know China produces more
apples than any other country? Maybe
they’re on to something. This low-glycemic
superfood is full of antioxidants and
antioxidant compounds such as flavonoids.
Apples help with digestion and have also
been connected to neurological health.
They’re also low-glycemic, helping you
control your hunger. However, when
eating that crisp, sweet fruit, be sure to
leave the skin on. The skin contains more
fiber, quercetin, and antioxidants, than
the rest of the apple. So the next time you
reach for an “Apple A Day,” you can feel
good about it!
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6
LOW-GLYCEMIC EGGS
The benefits are big with eggs.
They are great for many things, including
eye health due to the carotenoid content
(specifically lutein and zeaxanthin). They
are a good source of protein and all
nine essential amino acids. Eggs contain
choline, a nutrient that helps regulate
the brain, nervous, and cardiovascular
systems. Eggs are one of the only foods
that naturally contain vitamin D, and
they promote healthy hair and nails
because of their high sulphur content
and wide array of vitamins and minerals.
Eggs also contain iron, B vitamins, and
minerals like folate, which is recommended
for pregnant women. A study reported
in the Journal of the American College
of Nutrition found that eggs tended to
satisfy obese and overweight subjects
more than a bagel breakfast with an equal
calorie count. This super food is not only
low-glycemic, but is an egg-cellent way to
control your hunger.
7
GO NUTS FOR BETTER HEALTH
These great snacks contain
plenty of protein, fiber, and healthy
monounsaturated fats, which are needed
for heart health. Nuts also contain
an array of vitamins, nutrients, and
antioxidants. Walnuts contain high levels
of omega-3 fatty acids, and almonds are
a good source of protein, antioxidants,
magnesium, potassium, calcium, iron,
and vitamin E. Also, Brazilian nuts are
known to contain the powerful antioxidant
selenium, which helps neutralize free
radicals that attack healthy cells.
Although these great snacks are highly
nutritious, be sure to keep your servings to
only 1 or 2 ounces, because they typically
contain higher concentrations of healthy
fat that could impede progress with weight
loss if not eaten in moderation. Not only
do these great-tasting snacks control
hunger, but the health benefits of each
individual nut is endless. So go nuts with
this smart snack!
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8
DIGESTIVE-FRIENDLY YOGURT
Yogurt is a great way to incorporate
probiotics, or “healthy bacteria,” into
your diet to fight off bad bacteria in your
digestive track. It’s also a good source of
protein and an array of other nutrients,
including calcium and vitamins B-2, B-12,
potassium, and magnesium. There are
a lot of different varieties and brands of
yogurt to choose from. Be sure to find
healthy, protein-rich, low-sugar yogurts
enriched with vitamin D for the healthy
bone benefits. Also, be sure the label says
“live and active cultures.”
9
VITAMIN E PACKED AVOCADO
Avocados have more of the
carotenoid lutein than any other commonly
consumed fruit. They are also beneficial
for eye health, and are considered the
best source of vitamin E. In addition,
avocados are high in beta-sitosterol— a
compound that has been shown to lower
cholesterol levels. This satisfying fruit
also contains the heart-healthy B vitamin,
folate. Last but not least, avocados contain
monosaturated fats, which also help in
controlling hunger.
LEAFY, GREEN KALE
This powerful food has over 45
different flavonoids, including kaempferol
and quercetin, which offer potential
beneficial effects including antiviral, antiallergic,
and anti-inflammatory. It’s great
for avoidance of chronic inflammation and
oxidative stress. It also sports an excellent
satiety rating, which means you can enjoy
the diverse array of flavonoid benefits
while controlling your hunger. If you’re
not familiar with kale, then it’s high time
you both met.
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Top 5 Fat Loss Tips To
GET RIPPED AND SHREDDED
by
Marianne Williams
Follow Us:
The 5 tips will help you jumpstart your journey to getting ripped and shredded.
Learn how easy it is to shed fat and get in shape in no time.
When it comes to burning
body fat and getting lean,
the overall process can be
a very slippery slope. There
are so many different ways
with programs, diets and gadgets and not
all of them work for everyone because
people all respond differently. Some
people can naturally drop body fat by
making small changes to their diet and
exercise plan. If you’re not one of these
people, then this article is for you! Below
are 5 fat loss tips that include diet and
exercise recommendations to help you
drop pounds of adipose tissue as quickly
and safely as possible!
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Sleep plays an important role in your physical health. Read this article and find out how lack of sleep
affects your mood and your general well-being.
CLICK HERE TO READ MORE.
1
USE PORTION CONTROL
Some people don’t believe in
using portion control to the extreme by
limiting the amount of food so low that
you are always hungry. However, you
do need to limit calories and obviously
can’t eat whatever you want and stuff
yourself with food. There needs to be
a happy medium with portion control.
Taste might be a bit compromised due
to the way you need to prepare food (no
butter, oil or heavy marinades) so it’s
important to add spices, herbs, and other
natural flavor enhancers to your meals.
Control your portions by having reasonable
helpings of healthy foods which are not
threatening to your goals. Focus on eating
5-6 smaller meals throughout the day.
This is a great way to control your portion
sizes. Try to include a lean protein source
at each meal and do not limit yourself to
less than 3 meals per day or drop your
calorie intake too low.
2
DARK GREEN VEGGIES ARE KEY
As mentioned in tip #1, focus on
dark greens like broccoli, green beans, and
collard or mustard greens for half of your
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carb intake. You also have options like
orange veggies, legumes, and some higher
protein grains such as oats and quinoa. All
of these foods are considered whole foods
which are easy to prepare, fast to cook
and perfect for burning fat.
3
DO CARDIO AFTER
WEIGHT TRAINING
Your body doesn’t tap into fat stores until
about 15-20 minutes into a workout so if
you weight train before doing cardio you
will get into the fat burning mode quicker
which makes your cardio session more
efficient and effective. Another great
tip for cardio is to try different forms of
exercise like intervals, and HIIT training
which are much better forms of cardio
for burning lots of calories and fat when
compared to steady state cardio exercises
like walking on the treadmill or riding the
bike at a slow pace for an hour.
4
AVOID STARCHY CARBS AT NIGHT
Your body works better at assimilating
proteins at the end of day and during sleep,
so focus on lean protein foods and leafy
green veggies later in the evening. Casein is
a slow releasing protein source that works
best at night. Focus on cottage cheese or
pick up your favorite casein protein powder
at your local supplement store.
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5
RESISTANCE TRAINING IS THE KEY
Cardio and diet alone are not
enough. To burn more calories naturally,
you want to build lean muscle tissue.
Muscle needs fuel (calories), so by
increasing lean muscle mass you will be
able to increase your metabolic rate and
burn even more calories every day by just
sitting around. Focus on compound multijoint
exercises like bench press, deadlifts,
squats, lunges, shoulder press and bentover
rows. If you don’t have access to
gym equipment or machines, then choose
excellent bodyweight exercises like
pullups, pushups, and burpees.
6
EAT SMALL, FREQUENT MEALS
Your metabolism needs to be fired up
to burn fat. By eating every 2-3 hours, you
are stoking the fire and giving your body
nutrients at even intervals throughout the
day. It’s just like starting a camp fire; add
small amounts of wood slowly to the fire
to get it raging. If you dump a massive log
onto the fire, it will go out, so don’t do the
same thing with your diet! Feel free to go
big on dark leafy greens and having larger
portions of these foods is a great way to
fill up since all of the additional fiber will
help you stay full for a long time.
7
EAT LEAN PROTEIN
Your protein sources should all be
lean items (egg whites, chicken breast,
fish) and will aid in appetite control. Your
starchy carbohydrate intake should be
small to medium portions so keep these
foods very controlled and in moderation at
all times. It’s important to eat healthy fats
like avocados, nuts and olive oil. Going too
low on fat will probably make you even
hungrier so add a little bit with each meal.
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A 3-Part Intro On
CALORIES IN ALCOHOL
by
Ralph Dozier
Follow Us:
If one of your goals for the new year is to lose weight, then this article about
the calorie content of alcohol will help keep the momentum going!
With
the
holidays fast
approaching,
the annual
parties, gettogethers,
and big meals
will mean consuming more
calories. Many of those
extra calories are hidden in
alcoholic drinks. Just how
many? Let’s take a look.
1
CALORIES PER
SERVING
Generally, you’ll consume
between 97 to 168 calories
per drink depending on the
type of drink. Beer varies
between 103 to 153 calories
per 12-ounce serving
depending on if it is of the
light variety or not.
Red wine is around 125
calories per 5-ounce serving.
Whites are slightly less at 121
calories. Distilled spirits (80
proof) vary from a low of 97
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If you want to indulge in delicious meals without the fear of gaining weight, then read this and learn how the
Chinese diet can help with weight loss.
CLICK HERE TO LEARN MORE
for 1.5 ounces of gin, rum, vodka, whiskey or
tequila to a high of 165 for the same amount
of a liqueur (because of the sugar). Cocktails
start at 112 calories for a daiquiri and top out
at 168 for a Margarita. Don’t even talk about
pina coladas at 490 calories!
2
EXCESS CALORIES
ARE STORED AS FAT
The problem with drinking alcohol is twofold.
One, you like to be sociable and
this means having something to drink
with appetizers while standing around
talking before the meal. This means
a lot of calories are consumed even
before the actual meal starts. Two, the
more you drink, the less conscious you
become in regard to how many calories
you are consuming. Before long you have
consumed many more calories than what
your body can burn; the excess calories
are then stored as fat.
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3
BURN CALORIES
THROUGH EXERCISE
Keep in mind that to keep your weight
the same, you have to burn as many
calories as you take in. To lose weight,
you have to burn 3,500 more calories
per week (500 per day) than what you
consume. The U.S. Department of Health
and Human Services recommends at least
5 hours of moderate exercise per week
to maintain weight or that amount of
vigorous exercise per week to lose weight.
Assuming you have a couple of servings of
wine, you would have to burn off those 250
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calories by running at 5 mph for 30 minutes
or by walking at a brisk rate for an hour.
What is the likelihood of that happening
after eating a big meal? Not much.
So the next best thing you do is make
weight loss your New Year’s resolution
(which in many cases fails shortly after
the first of the year). The point is,
by consuming fewer calories through
alcohol, you’ll have less to burn off to
keep your weight the same or to even
lose. There are other drink choices you
can make that will keep the calorie count
down but still allow you to remain
sociable.

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7 Rules For
EFFECTIVE FAT LOSS
by
Marianne Williams
Follow Us:
Many individuals take a not sustainable approach to fat loss. Read these rules
on effective weight loss so you can structure an effective plan.
Fat loss is one the most frequent
goals among individuals at any
given gym. However, many
individuals take approaches
to lose body fat that are not
sustainable and as a result many fail to
reach their fat loss goals. Below are seven
science-based tips to help structure an
effective fat loss plan.
1
LOSE WEIGHT GRADUALLY
Most people try to lose as much
bodyweight as quickly as possible.
However, this may not be the most
effective approach to maintaining
muscle mass while dieting. Studies have
shown that losing more than 1% of your
bodyweight a week can result in a greater
reduction of muscle mass, strength, and
anabolic hormones when compared to
losing 0.5-1% of your bodyweight a week.
This means that if you weigh 200 pounds,
you should be looking to lose around
1-2 pounds a week to maximize muscle
retention while dieting.
2
PRACTICE FLEXIBLE DIETING
Many individuals significantly
restrict food choices or follow a set meal
plan while dieting. While this may work in
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the short term, it is not sustainable long term. Dieting flexibly has been shown to be
associated with a lower BMI than a rigid dieting approach. In addition, a correlation
was found between a rigid dieting approach and overeating. Rigid dieting has also
been shown to lead to an increased prevalence of eating disorders. When dieting, use
a flexible approach of tracking macros rather than following a meal plan, and avoid
complete elimination of foods or food groups - as long as you don’t have any medically
diagnosed dietary restrictions.
If you want to achieve a healthy weight, then follow these 5 tips to lose your excess weight and
improve your well-being through healthy eating.
CLICK HERE TO READ MORE.
3
INCLUDE PROTEIN IN YOUR DIET
Protein is important for muscle
recovery. It can also help you feel full while
dieting. Protein needs may be increased
in someone who is dieting, training hard,
and very lean - however, many individuals
overdo it with the amount of protein they
consume while dieting. In reality, a protein
intake of 1 gram per pound is adequate for
most individuals attempting to maintain
as much muscle mass as possible while
reducing body fat. Individuals who are
significantly overweight may want to lower
this number slightly, while individuals
who are very lean and training hard may
require slightly more. Bottom line: a 1
gram of protein per pound intake is a good
place to start for most people who are
looking to lose body fat while maintaining
muscle mass.
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4
HAVE SOME CARBS OR FATS
It’s common for most people to
significantly restrict or even eliminate
fat and/or carbs while attempting to lose
weight. However, removal of carbohydrates
can decrease performance during a
workout, which may lead to increased
muscle loss while dieting. Furthermore,
eating high-fiber carbohydrate sources
can help you feel full while dieting. On
the other hand, very low dietary fat intake
can have adverse effects on anabolic
hormones and potentially contribute to
greater muscle loss. If you’re looking for
maximal retention of muscle mass while
dieting, don’t eliminate carbs or fat.
5
MAINTAIN HIGH FOOD INTAKE
Dieting results in a number of
physiologic changes, including metabolic
adaptation to the reduced caloric intake
and caloric deficit. This leads to plateaus
in weight loss along the way. Many people
panic when weight loss plateaus. What they
don’t realize, however, is that plateaus are
normal and weight loss is often not linear -
just because you lost two pounds last week
doesn’t necessarily mean you will lose
that amount next week. By keeping food
intake as high as possible while still making
appropriate progress, you will have room to
pull back food later, if needed, and reduce
your chances of getting to a point that is
absolutely miserable due to an extremely
low caloric intake.
6
KEEP STRESS LEVELS LOW
Most people sweat over a lot of
small details trying to lose fat. However,
many of these small details aren’t worth
worrying about. For example, many
people restrict carbs or don’t eat after a
certain time. Yet a recent study actually
reported more weight loss when a
majority of carbs were eaten at night. This
doesn’t necessarily mean that eating all of
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your carbs at night is better, of course. A
better approach is to spread your carbs
out throughout the day and not worry
about eating them after a certain time.
Another detail others stress about is meal
frequency; yet long-term studies on meal
frequency and weight/fat loss have been
inconclusive. Based on the available data,
macronutrient and caloric intake appears
to have a significantly great impact on
weight loss/fat loss than differences in
meal frequency. Meal timing - precisely
what and when to eat post-workout is
another one of those details. However,
recent studies have shown no effect of a
post-workout shake taken immediately
after a workout when macronutrient
intake is equal throughout the day and
athletes are not training fasted. If athletes
are training fasted, a post-workout shake
may be more important.
7
PROPER DIET IS BETTER
THAN SUPPLEMENTS
We’re not telling you supplements are
worthless. But taking an excessive
amount of supplements won’t make up
for inconsistent nutrition and training
habits. Instead, focus on eating a variety
of foods from all food groups, hitting your
macronutrient/calorie numbers, and being
consistent with your diet rather than
looking to supplements to magically solve
all of your fat-loss problems.
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7 Secrets To
LOSING WEIGHT FAST
by
Ralph Dozier
Follow Us:
If you’d like to lose weight quick, then make sure you take the time to read
these 7 secrets on how to shed the stubborn extra pounds.
Let’s face it; no matter how
simple it seems, losing weight
is not easy. There are a lot of
tasty snacks around, that fit a
busy lifestyle, and are easy to
grab when you’re in a hurry and feel like
you’re starving. But even an occasional slip
is going to put your weight loss plans off
track, and it’s a lot harder than you think
to fix it in the gym. So to help you out,
here are 7 tips to avoid those dangerous
snacks, and eating the right things to help
you stay on target!
1
SWITCH TO THE BASICS
This means a lot of vegetables, whole
grains, beans, fruits, and lean protein.
The benefits of these selections are huge.
They are packed with vitamins, minerals,
fiber, and antioxidants. The vitamins and
minerals will keep your body functioning
to its optimum level. The fiber will give you
a feeling of fullness, and in the meantime
keep your digestive system working well.
Antioxidants are molecules capable of
slowing or preventing the oxidation of other
molecules, which can produce free radicals;
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these start chain reactions that damage
cells. The antioxidants will help to maintain
your health and prevent diseases such as
cancer and coronary heart disease. For the
lean protein, have lean meats like chicken
or turkey breast, fish, and low-fat dairy
products. Don’t forget to add a good source
of fat like extra virgin olive oil in salads,
extra virgin coconut oil for cooking, and add
a supplement of fish oil to your nutrition.
2
AVOID REFINED CARBOHYDRATES
What does that mean? You need to
cut back or eliminate sweets like pastries,
cookies, sugary sodas, or commercial
cereals. Go back to number 1 on the list,
and read it again to see which foods you
need to focus on. Choose foods with
higher amounts of fiber; make sure it has
at least 2 grams per serving.
3
KNOW HOW MUCH
CALORIES YOU REQUIRE
This is called your “basal metabolic rate”
(BMR). The BMR is the amount of calories
you need each day for the function of your
vital organs like the heart, lungs, kidneys,
nervous system, intestine, liver, lungs, sex
organs, muscles, and skin. Yes, skin is the
biggest organ in your body.
Running is a good exercise for losing the fats. Read this article and learn how you can burn more calories and
then lose weight by running.
CLICK HERE TO LEARN MORE
4
DRINK PLENTY OF WATER
Your body is estimated to be about 60 to 70 percent water. Blood is mostly water,
and your muscles, lungs, and brain all contain a lot of water. Your body needs water to
regulate body temperature and to provide the means for nutrients to travel to all your
organs. Water also transports oxygen to your cells, removes waste, and protects your
joints and organs. Reduce your consumption of fruit juice, pop, or alcoholic beverages.
Water is water, and water is best.
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5
START A NUTRITION LOG
This will help you to stay focused and make better choices with your nutrition.
This may not sound fun, but it’s one of the key components to your success. Keep your
nutrition log for 6 to 8 weeks. That’s long enough to make some good changes in your
nutrition habits and see how many calories you are eating per day.
6
EAT SIX TIMES A DAY
Rather than eating the traditional 3 square meals a day, try to eat 5 or 6 smaller
meals a day at about 3-hour intervals. If you do this, you will keep your body fueled with
nutrients, avoid hunger, and therefore the temptation to snack. This way, you will keep your
metabolism high. This will help you stay energized for work and play, and will help you to
burn stored fat. But make sure you make good food choices for your meals.
7
PLAN YOUR MEALS
This is very important. You need to
sit down the night before or even a week
ahead and look at your schedule and make
a plan for your meals and snacks each day.
Make sure you bring enough food with
you for the day. The worst scenario for
you is if you are hungry and have no food
ready; that’s when you make some bad
selections because you want a quick fix!
On Sunday night, you may spend 1 or 2
hours preparing your food for the week.
Cut your vegetables and store them in
plastic containers, cook few meals for
the week, and freeze them. Always have
some cans of tuna, sardines, or egg
whites for emergencies. Always have
some veggies ready to eat, so it’s easy
to prepare your lunch, or have it ready
when you’re back to work and need
to get your food ready in record time!
If you start to take action today and
implement these 7 secrets of nutrition in
your life, you will get results. Don’t forget
to be consistent. You cannot lose weight by
doing well for a few weeks, and after that
take a break for 2 or 3 weeks and come
back to your good habits after. Remember
to make the most of your nutrition you
need to do some exercise.
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TUNE IN
FOR OUR
NEXT
ISSUE!
• IDEAS FOR EXERCISING WITH
YOUR KIDS
• A GUIDE TO SETTING REALISTIC
FITNESS GOALS
• TIPS ON THE IMPORTANCE
OF BREATHING IN PILATES
• HOW TO INCREASE YOUR
OVERALL ENERGY
• A GUIDE TO DAYS OFF
FROM EXERCISE
• HEALTHIER OPTIONS FOR YOUR
KIDS WHEN DINING OUT
• POINTERS ON THE LINK BETWEEN
WATER AND METABOLISM
Follow Us:
The September edition of
Smart Weight Loss
will be available this fall.
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