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Why am I fat?

The big question, Why am i fat?

Firstly we have to understand what a significant role does water play in our existence. A very large portion of our body consists of water: 75% of the lean muscle tissues are water; over 80% of blood; over 20% of body fat and about 20% of bones are water too.

So water is of great importance for the function of our body, but the question is how it can be of help to those of you who are on a weight loss plan.

Of course, drinking water alone is not going to melt away the excess body fat. What you eat and what you drink are the two major things that you should care about, if you desire to lose weight gradually and surely.

Good proteins are essential in building muscles and also help you to suppress food cravings. Excellent sources for such proteins are chicken, fish or low-fat dairy products like skimmed milk, cottage cheese and yogurt.

Beans, fruits, vegetables and whole grains provide us with carbohydrates that are slowly metabolized by our body, which makes them good energy source. They are also natural hunger-suppressants and also are moderate on fats and calories.

As far as fats are concerned, we could refer to them as “bad” and “good” ones. “Bad” fats are the main culprits for the excess body weight. While “good” fats provide essential fatty acids. They can be found in Salmon, Herrings, Mackerel and Sardines. They can help regulate blood pressure, prevent blood clotting and lower risk of heart failure.

Eat adequate fiber food, as they do not have many calories and help for suppressing hunger. Once consumed, while passing through the body fiber attaches to some of the fats and proteins that we eat, and thus they are taken out of the system without being digested. Fiber can be found in apples, strawberries, figs, broccoli, beans, brown rice, bran and nuts.

In terms of weight loss, water plays two important roles.
When our body dehydrates we feel cravings for food, if we consume a reasonable and adequate amount of water, we can suppress the hunger. Liver provides stored fat for energy, and water helps metabolism allowing kidneys to flush out waste. An interesting fact is that drinking cold water can burn the extra body fat. If you drink ice cold water it uses over 60 calories a day from the body. So the body has to burn over 420 calories a week to raise the temperature of the cold water to the level of its own temperature. What a way to burn that extra fat.

As you can see here water takes an important part in losing weight, as it is a natural appetite suppressant and it helps in dieting and generally it’s a major component in natural weight loss plan.

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Weight Loss Tips

Great Weight Loss Tips!!

Weight Loss tips and ideas, that can help you to start losing weight now, or to improve your weight loss results.
Achieving your weight loss goals isn’t some quick process, it’s a matter of gradually making small changes and build them into your daily lifestyle. If the results aren’t coming as fast as you have expected, don’t despair, if you have the desire and true motivation to lose weight, follow these tips, be patient and preserved and theresults will eventually come!
#1 Eat more frequently Instead of the traditional three meals a day, eat more frequent smaller meals, to increase your metabolism. Larger portions of food will decrease your metabolism and the expendable calories will be stored as an excess body fat.

#2 Eat salad If you eat up a green salad before lunch-time, you will generally consume fewer calories at lunch. Be careful not to ruin your diet with inappropriate spices, refined/hydrogenated oils or high fat cheese.

#3 Eat the whole fruits Try to avoid drinking fruit juices. Eat the whole fruit, which includes the fiber and other beneficial nutrients, instead of just drinking the juice. Juices just add extra calories to your diet without really satisfying your hunger.

#4 The magic fruit Some researches have shown that people, who have half a grapefruit with their meal for about 12 weeks, lose about 2 kg of body weight without dieting. But do not restrict only to this fruit, you can just add it to the whole variety of fruits of every color.

#5 Eat protein Gaining muscle tissue is one of the fastest ways of burning excess body fat – the more muscle you have, the more calories you burn during the day, even while you are resting. Extra muscle increases the metabolic rate, so you can eat more during the day without gaining extra weight.

#6 Carefully with carbohydrates Keep the carbohydrates in moderation, when you are trying to lose some weight. We don’t recommend extremely low carbohydrate diets. However if you intend to lower the carbohydrate level, then we suggest alternating low-carb and high-carb day. In this way you can keep your energy despite the calorie deficit. The good and pure rich in fiber carbohydrates are found in oat products, rice and whole grain bread.

#7 Stop fizzy drinks Drink water and mineral water instead, to satisfy the needs of your body.

#8 Stay HYDRATED General recommendation is that an average adult consume at least 2 liters of water a day to maintain a normal hydration state. Physically active people need to drink more water 3 – 4 liters a day. A situation of having lesser water in your body than normal is known as dehydration, in which our body burns less excess fat, than when it is well hydrated.
#9 Say no to alcohol The alcohol lowers temporarily testosterone levels, slows up muscle recovery, and growth, and suppresses sexual desire. In terms of losing weight drinking can reduce the burning-calories process and increase your appetite. The number of calories in alcohol is very high and also they are metabolized first by our body.

#10 Eat slowly Everybody knows that fast eating and gaining excess body fat goes hand in hand, because most of the time it ends up as overeating. It takes up to 10 minutes for our stomach to send signal to our brain that the food is of a sufficient quantity.

#11 Be careful at the restaurant When making your choices from the menu at the restaurant, inform yourself about the fat content of the meals. You could order steamed vegetables or salad with low fat dressing for example.

#12 Calculate calories Every weight loss program for balancing weight and reducing body fat is based on the main rule about calorie deficit: burn more calories than you consume. Our goal should be decreasing our intake with up to 250 calories. It may seem hard at first, but you will be well rewarded later.

#13 Cut down high sugar food Too much sugar in our food increases insulin levels which tend to promote fat storage and makes it harder to use body fat for energy. The only reasonable time for taking sugars is right after our workout.

#14 The time for eating When you eat is as much important as what you eat. Two-thirds of our daily calorie intake should be taken before lunch to avoid overeating later.

#15 Eat more fibrous food Fibers, soluble and insoluble are important for our health and help to decrease body fat. Adults have to consume 35 – 40 g fibers daily and one-third of them have to be insoluble. Excellent fiber source are cereals, legumes and some sorts of vegetables.

#16 Shop smart A good idea when you are shopping is to be on a full stomach, that way you will not make impulse choices. You can also plan your balanced healthy meals for at least 4 or 5 days ahead, so that you know exactly what you are going to buy. This way you eliminate buying all the unhealthy food and snacks you don’t need. So if you only have the healthy food you need around your house, you will eat only this food. Get into the habit of checking the nutrition information on the label of every food you intend to put in your shopping cart. A quick guide:

3 g fat per 100 g is low 20g fat per 100 g is high
0.3g salt per 100g is low 1.5g salt per 100g is high
5g sugar per 100g is low 15g sugar per 100g is high

 

#17 Learn to cook Store-bought ready meals are often laden with fat, salt and sugar and are far from nourishing food. If at your working place you don’t have the chance to make healthy food choices, then the only way to eat properly is to prepare your meals at home.
#18 Snacks can be helpful Popcorns prepared without fat can replace the fatty chips.

#19 Carefully with salt The excess amount of salt makes the fat burning process slower. Lower the content of salt in the food, drink more water and pick healthy unprocessed choices.

#20 Consume milk Tolerant to lactose or not, you must drink milk. It is the natural source of protein, calcium and vitamins. Increasing your daily calcium intake can help lower your body fat, by leading to a higher degree in fat oxidation. Low-fat milk, dairy and yogurt are preferred.

#21 Eat nuts Various studies have shown that people, who have been eating almonds, lose 62 % more of their weight. Scientific research suggest but does not prove that eating 30 g of most nuts per day, as part of a low in saturated fat and cholesterol diet, may reduce the risk of heart disease.

#22 Ready for tea party Green tea as a drink or as a supplement is well known as a natural fat burner. Studies have shown that you can burn up to an extra 60 calories in a day just by drinking 3 – 4 cups per day. It is massively used and it’s safe for most of the people.

#23 SUPPLEMENTS: fat burner, fat binder and appetite suppressant Consult your doctor before taking products of this group. In case you have any serious condition, such as asthma or high blood pressure the consultation with your doctor is a must. When you are making your dieting pills research, always look for medically endorsed and clinically proven products

#24 Caffeine and coffee Drinking coffee before cardio exercise can increase the fat burning process. People, who take 300 mg of caffeine (approximately the content of two cups of coffee) two hours before exercising on a stationary bike for about 30 minutes, make it possible to train at a higher intensity (increase the amount of calories you expend) and to use mainly body fat as a source of energy.

#25 CHANGE YOUR CARDIO No matter cardio or weightlifting, the key is not to let your body get used to what you are doing. There are a lot of ways you can make small changes to your cardio or increase the intensity of your workout. You must always making changes if you want to see lasting results.

#26 Cardio on an empty stomach We recommend getting up 20 – 30 minutes earlier than you normally would and go for a brisk walk or if you prefer running or jogging. The important thing here is to do this first, even before you eat anything. Some research studies have shown that performing cardio exercise on an empty stomach in the morning helps the body to use its fat reserves as a source of energy, because the blood sugar levels are low due to not having food overnight.

#27 MOTIVATION: be patient and preserved The most important thing here is the power of your mind. You have to be sure of your success. Staying motivated is the key, the true motivation that is staying with you when the results aren’t showing them quite as fast as you want. What motivates the most resistance training people? You might think of strong and chiseled body, or weight loss, or improved metabolic health…

#28 Set realistic goals Natural weight loss is not a quick and immediate process. Think of it as a long term commitment. A loss of about two pounds per week is realistic. Just be ambitious and persistent and results will come soon enough.

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Cofee

Cofee

Do you like a cup of cofee?

Nowadays coffee is one of the most popular beverages in the world. Rich in taste, with wonderful aroma and highly stimulating effect, it has become a staple of life. But is coffee really that good or is it so addictive? May be it is both.

You love to drink coffee. Many people found it relaxing, for others it’s the fuel that gets the blood flowing. Is coffee good or bad for you? It depends on who you ask.

Generally, you must drink coffee in moderation. A cup or two per day is not going to be bad. But as in all things, too much of something is not so good. If you drink a cup of coffee every hour it will definitely have an effect on you.

What are some of the bad things about coffee:
Coffee stains your teeth. We all know how coffee stained teeth look like. Yes you can by things to whiten your teeth, but is it really necessary to get so far. You could cut back a little on the brew instead.

It causes bad breath. The whiff of the breath of someone who has recently had a couple of cups of coffee is not something pleasant at all.

It raises stress levels. Too much coffee can raise anxiety levels, so you can become stressed out. Just think about it, have you ever notice how much you shake after having too much coffee?

It can raise the risk of heart attack. If coffee elevates the heart and blood pressure, then too much of it, is asking for troubles.

It can also cause stomach problems. Drinking too much coffee may result in problems for your stomach. The caffeine irritates the lining of the stomach.

Some of the good things about coffee:
Drinking coffee before cardio exercise can increase the fat burning process.

It is a good social drink. People go to the coffee house to rest for a while and chat all the time. A cup once and while can’t hurt and it could be a reason to meet new interesting people.

In many cultures it is impolite to either start or finish a meal without having a cup of coffee. It is said that coffee helps wash down a meal, but no one is certain whether it is actually so, but what is for sure is that it really tastes good after a meal.

As with all things in life, if you feel you are over doing something you need to cut back on it. You need to do things in moderation. We all know that coffee tastes good, but if we go too far with it, we’ll be doing ourselves more harm than good. You just need to know that one or two cups per day isn’t going to do you any harm.

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Calories Explained

Calories

Calories in a nutshell

Everybody has heard that for women the daily allowance is of about 2,000 calories, compared to men who are allowed 2,500 calories. But do you know exactly what calories are? Let’s find out.

Calories are essentially units of energy. Energy which is used to raise your body temperature. One calorie equals the same amount of energy that is needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

Calories are our way of measuring the energy content of the foods we eat.

Another metrical tool you need to know when you are losing weight, which you won’t traditionally find on a food label, is joules. These measure food energy too, but work on a higher setting.

1 Kcal= 4.1864 Kj
1 g of protein = 17 Kj (4 Kcal)
1 g of fat = 38 Kj (9 Kcal)
1 g of carbohydrates = 17 Kj (4 Kcal)
With such high figures it is easy to see why calories are preferred by companies. What you see on the labels is Kcal (called Calories, with a capital “C”). 1 Kcal equals to 1,000 cal (with a small “c”). When it comes to dieting Kcal (Calories) are what you really deal with, but people usually refer to Kcal as calories.

Calories and weight loss

The basic rule in terms of weight loss is that you have to burn more calories than you consume. Take this example: to lose 1lb of your weight, you need to burn 3,500 calories – more from your daily allowance. This may look as to harshly lose weight, you have to starve. Do not do that mistake!

Fanatic weight loss is extremely unhealthy. Cutting your calorie intake below 1,200 a day can lead to many serious health problems.

We recommend that consuming 300 to 500 calories less per day should lead to a loss of between 1-2 lbs of your weight per week, which is generally safe.

When on a weight-loss plan another important thing is that the number of calories of your daily intake depends on your actual weight. More extra weight means that more energy to perform your daily activities is needed.

So if two persons with different body weight are trying to lose weight at the same rate, then the heavier one will need more energy, respectively calories, to keep the process steady. Cut down your calorie intake too low and you wouldn’t have enough energy for your body to function properly.

Once you’ve made a considerable weight loss progress, you should have to adjust your daily calorie consumption to your new weight.

So now you can see the significant role that calories play in weight loss. Let’s move on to the next important question.

How can we understand how many calories the food we eat contains?

For successfully achieving healthy and sustainable weight loss we need to work out our daily allowance including: proteins, carbohydrates and fats. To gain a clearer perspective, here is the daily allowance for people eating 2,000 calories per day.

Total fat
65g
Saturated fatty acids
20g
Cholesterol
300mg
Sodium
2400mg
Potassium
4700mg
Total Carbohydrates
300g
Fiber
25g
Protein
50g
Here you can find more detailed information about your daily caloric requirement

As you can see, what you need every day goes beyond the basics of fat, protein and fibre, but also branches into fatty acids, sodium and potassium too.

Now to inform yourself about nutrient food content you just have to check out the food label. But it is not always so simple. For example when you are at the restaurant ordering your meal, you can’t really know what you are eating and how many calories it contains. So what do you do? The best thing you can do is to take a look into the ingredients to see what the food contains.

Essentially you can pre-learn the calorie content of certain foods, so that you can still monitor your diet everywhere you go. Completely remembering the ins and outs of all foods is not a must, but if you can learn the basics of your favourite foods instead, then you can still enjoy going out and losing weight.

Here are some examples which can be helpful when making your food choices:

lean steak (140g) – 181 calories and 6g of fat
Grilled chicken breast (130g) – 192 calories and 2.9g of fat
Lean pork chops (120g) – 221 calories and 7.7g of fat
Bacon (1 slice/25 g) – 64 calories and 4.0g of fat
Ham (1 slice/30g) – 35 calories and 1.0g of fat
Medium baked potato (180g) – 245 calories and 0.4g fat
Mash potato with butter (28g) – 29 calories and 1.2g of fat
Chips (100g) – 253 calories and 9.9g of fat
Salad (100g) – 19 calories and 0.3g of fat
Carrots (60g) – 13 calories and 0.2g of fat
Cabbage (135g) – 21 calories and 0.5g of fat
Broccoli (30g) – 7 calories and 0.2g of fat
Peas (60g) – 32 calories and 0.4g of fat
Red peppers (28g) – 7 calories and 0.1g of fat
Mushrooms (28g) – 44 calories and 4.5g of fat
Coffee (1 cup/220ml) – 15.4 calories and 0.9g of fat
Tea (1 cup/220ml) – 24.2 calories and 0.4g of fat
A can of Coke (330ml) – 139 calories and 0.0g of fat
Orange juice (1 glass/200ml) – 88 calories and 0.0g of fat
Baileys Irish Cream (50ml) – 175 calories and 8.0g of fat
Champagne (1 glass/120ml) – 89 calories and 0.0g of fat
A pint of beer – 182 calories and 0.0g of fat
Wine (1 glass/120ml) – 87 calories and 0.0g of fat

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Benefits of Exercising

exercise

Excercise: Run Forest!!! Run!!!

Exercise is beneficial for your general health – this is what every health expert will advise you. Combined with healthy and balanced eating, adequate rest and relaxation, exercise is highly recommended to promote our overall well-being. It can improve the health and general well-being of inactive people by becoming even moderately active on a regular basis.

For achieving significant health benefits physical activity doesn’t need to be strenuous. Greater health benefits can be achieved by changing the different parameters of physical activity like: frequency, duration or intensity.

The many benefits of exercise range from reducing the risk of developing or dying from many illnesses, to aiding weight loss or boosting emotional well-being.

Here is a general overview of what beneficial effects exercise can have on us:

1. Exercise reduces our risks of dying prematurely.
2. Exercise reduces the risk of heart diseases, cancers (including colon, uterine and breast), stroke, diabetes and arthritis
3. Helps us to lose weight, especially from excess body fat by decreasing our BMI (Body Mass Index). Reduces our total cholesterol and reduces the circulating levels of triglycerides in our blood and also increases our metabolic rate.
4. Exercise improves the functioning of our Immune System and also blood and oxygen circulation for our vital organs.
5. Prevents against type 2 diabetes by increasing our insulin sensitivity.
6. Increases our energy and endurance levels.
7. Exercise slows down the process of aging by improving our physical, mental, psychological and emotional well-being.
8. Exercise decreases the risk of developing many bones and joints diseases or disorders.
9. Helps even in enhancing creativity and imagination and also can improve mental vigor, including reaction time, acuity, and math skills.
10. Exercise can help us in providing physical and mental rejuvenation, thus making us feel good about ourselves and improving our esteem and confidence as well.
11. Exercise can boost our mood and it releases endorphins (chemical compounds produced in the brain), giving you an overall feeling of well-being. The same chemicals that being in love or eating chocolate includes.
12. Exercising can help you with your sleep. Just you have to know that if you exercise not long before you go to bed it may keep you awake. Experts say you should allow yourself about three hours between exercising and your bedtime.
So don’t waste much time in front of your computer, get off that chair and start moving. Remember that all the time and efforts you put in it, are worth spending, because you are “investing” in your body and your general health.

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Alcohol Habits

alcohol

Alcohol Habits, know your enemy

Nowadays alcohol is very popular with consumption at mass levels. As a social facilitator and feel good drug it has become well-established part of human culture.

However studies have shown that alcohol has many deleterious effects: lower performance, mental impairment, possibility of addiction, diabetes or liver disease – those seem to be good enough reasons for anybody to give up drinking once and for all. In terms of weight gaining alcohol has an effect which impacts the body composition. In its purest form, ethyl alcohol, with seven calories per gram, is an energy source that bumps up the total energy balance when consumed.

Alcohol also provides what nutritionists often refer to as empty calories – calories without nutrition. And what is worse it is the first fuel which our body uses, combined with proteins, carbohydrates and fats. In that way it postpones the fat-burning process and leads to grater fat storage.

Alcohol provides almost twice as many calories as carbohydrates and proteins
With seven calories per gram alcohol contains twice as many calories as proteins and carbohydrates, and only two calories less than fats, which provide nine per gram. You must remember also that calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore fasten the excess body fat gaining.

Alcoholic drinks also contain calories from other sources. Whine and beer are rich in carbohydrates for example, while some cocktails contain fats. This is an addition to the overall caloric intake. Carbohydrates release insulin, which can fasten fat storage, while fats are directly stored in the fat reserves of our body.

Alcohol can damage the stomach, liver and kidneys
When taken to excess it can have an irritating effect on the lining of the stomach and gradually weaken the liver and kidneys. This can lead to some serious health problems. Any damage done to the stomach will lessen the rate and efficiency of the food digestion. And the liver, which processes toxins and breaks down fats for energy is crucial for maintaining a healthy body composition.

Alcohol lowers testosterone levels
When alcohol is consumed, it decreases testosterone which contributes for the fat burning process, and as an anabolic hormone for the gaining of lean muscle mass. Lower testosterone levels result in lower muscle gain and less muscle means lower metabolic rate, which will decrease the process of fat loss.

Alcohol increases appetite
According to many researches alcohol can increase appetite, thus making us to crave for more food. This means that it increases the possibility of much “bad” food to be consumed. Highly caloric alcohol combined with large fatty meal is not something you want for your weight loss and for your health.

So maintaining a reasonable health and enjoying few drinks once in a while would not be a problem. But for those of you who want to lose weight or increase athletic skills, the best advice is to totally abstain until weight loss and improved performance are achieved.