Sunday, December 25, 2011

How to Lose 3 Pounds A Week-15 Common Myths About Weight Loss, Nutrition, And Diet

There are lots of men and women who desire to lose weight and fat fast, Some want to know how to lose 3 pounds a week, how to lose 15 pounds a week, etc. There is so much information out there about weight loss that many times what we read seems contradicting.

If you desire is to learn how to lose 3 pounds a week, today's post will be one out of a series of 3 is about some common myths about weight loss and nutrition and what you should be focusing on. I'm sure this will help!

Train Hard! You Can Achieve Success!
Monique Hawkins

P.S. I am just curious, would it be ok if you tightened, firmed, and toned in as little as 45 minutes with  that crazy wrap thing? Click here to see how it works

P.S. S. Click here to Transform Your Body Forever in 45 Days Flat! You can with Tom Venuto's "Burn the Fat, Feed the Muscle" program!

15 Common Myths About Weight Loss, Nutrition, And Diet

Part 1 of 3 - How Much Do You Really Know About Weight Loss And Nutrition?

By , Guide
Updated November 18, 2006

Myth #1: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first few weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing:
  • type 2 diabetes
  • heart disease
  • high blood pressure

Myth #2: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel:
  • nauseous
  • tired
  • weak
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.

  • Low Carb Diets And Arthritis

  • Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

    Myth #3: Starches are fattening and should be limited when trying to lose weight.

    Fact: Many foods high in starch, are low in fat and calories such as:
    • bread
    • rice
    • pasta
    • cereals
    • beans
    • fruits
    • some vegetables (like potatoes and yams)
    They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.
    Tip: The Dietary Guidelines for Americans recommends eating 6 to 11 servings a day, depending on your calorie needs, from the bread, cereal, rice, and pasta group—even when trying to lose weight. Pay attention to your serving sizes—one serving is equal to 1 slice of bread, 1 ounce of ready-to-eat cereal, or ½ cup of pasta, rice, or cooked cereal. Try to avoid high-fat toppings and choose whole grains, like:
    • whole wheat bread
    • brown rice
    • oatmeal
    • bran cereal
    Choose other starchy foods that are high in dietary fiber too, like beans, peas, and vegetables.

    Myth #4: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

    Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
    Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

    Myth #5: Natural or herbal weight loss products are safe and effective.

    Fact: A weight loss product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.
    Tip: Talk with your health care provider before using any weight loss product. Some natural or herbal weight loss products can be harmful.

    Monday, December 19, 2011

    Healthy Ways to Lose Weight-Top 5 Healthy Ways to Lose Weight

    If you are looking to drop body fat and weight, you may be confused because there is so  much information out there on weight loss. When it comes to weight and fat loss, personally, I always like to look at healthy ways to lose weight. Falling for fad and crash diets never work. It always take the right mindset along with commitment and goals to achieve your desired outcome.

    For all of you out there who desire to lose weight in healthy ways, here are the top 5 ways to do so!

    Top Healthy Ways to Lose Weight

    Losing weight is a popular topic and a growing trend these days and there have also been a lot of solutions offered in the market today. You can find a lot of them online. For sure, as the demand of quick fixes rises, many people and entrepreneurs are also offering different types of help.
    But of course, when it comes to your body and your health, it is always important that you consider the healthy ways to lose weight. Here are a few things that you have to consider in losing weight the healthy way.
    1. Add more healthy foods in your diet and not eliminate major food groups. Dieting is one of the most popular solutions to losing weight but it is important to take note that that eliminating essential food groups in your diet is not healthy at all. Remember that you need the essential food groups for proper body functioning and if you choose to eliminate something in your diet, then totally eliminate those unhealthy ones that are not giving you anything but empty calories and not those essential ones.
    2. Opt for cardiovascular exercises that fit your body needs. Cardio exercises are among the healthy ways to lose weight, but make sure however that you have the right program for your target goal. Walking half an hour each day may be best for regular maintenance of a healthy body but if you have more weight to lose you may need to program your physical activities. However, it is also important to take note that if you are obese or overweight, you don't have to push yourself to the limits when it comes to physical exercises to lose weight. Remember that the healthy way to lose weight is to do it gradually to allow your body to adjust and allow you to maintain good health as well.
    3. Changing unhealthy eating habits. One of the things that you also need to change is to totally eliminate those unhealthy habits. Overeating, smoking, alcoholism and many other health hazards should also be eliminated. You can find ways to avoid overeating by having smaller meals many times during the day.
    4. Having enough sleep and rest. Not getting enough sleep and rest can also disrupt your metabolism and if you want to lose weight, make sure you get enough sleep and rest to allow your body to rest and maintain your metabolism at a good pace.
    5. Avoid wonder pills and crash diets that promise almost instant results. The healthy ways to lose weight is not instant. Losing those excess weight cannot be done overnight, so go for those that realistically require effort and patience.
    If it is too good to be true, then you may want to be cautious. There are a lot of health risks to those crash diets and those solutions offering almost instant results. For sure you do not want to risk your health while losing those unwanted weight.
    Carolyn Anderson loves to share resources you can use for weight loss. For a complete guide on how to lose extra weight, check out Day Off Diet. Also check out Diet Solution Program to learn a technique on how to permanently lose weight safely.

    Sunday, December 11, 2011

    How to Lose 3 Pounds A Week-Do Fat Burners Really Burn the Fat?

    As someone who is looking to drop 10 pounds and would like to learn how to lose 3 pounds a week, I have to admit I have looked at advertisements about how fat burners can really help burn the fat and get one that fantastic 6 pack.

    The key question is though, do those fat burners really work and if they can really replace what any of us can achieve by good nutrition and exercise?

    I like what expert trainer Tom Venuto has to say about this. I thought I'd share some of his thoughts with you and then send you a link where you can read the article in its entirety.

    Why I Hate "Fat Burners" And Diet Pills (And Think They're a Waste of Money)
    By Tom Venuto,
    Author of Burn The Fat, Feed The Muscle
    Q: Dear Tom, I am not currently using any fat burners. However, I wouldn't be telling the truth if I didn't say I was tempted. In many magazines where I see advertisements for fat burners, they always have a model with a six-pack and the headline is something like, “It takes more than training and nutrition to get great abs.”

    Once a person hits a plateau, do we really need fat burners to achieve that “ripped” or “six-pack” look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks Tom!

    A: I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they’re just models!)

    Countless “fat burner” companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos. This week it was the homeopathic HCG scam and the acai berry scammers finally got theirs when the FTC sued them and froze their assets after bilking people like you out of $25 million dollars!

    Abs don't come in a pill! The best you get from ANY "fat burner" supplement is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like affecting the thyroid (as if it's a good idea to mess with your thyroid without medical supervision), but if you forgive me the generalization, I consider the effects of all “fat burner” products to be somewhere between zero and minutia.

    In some of my older newsletters and web pages, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements. I stand by that statement to this day... if not stronger than ever.

    Just so you know those numbers arent something I pulled out of thin air, let's take an example:
    There is a significant amount of scientific data that Epigallocatechin gallate (EGCG, the active alkaloid from green tea extract), if consumed in the proper dosage, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market years agao, EGCG appears in many ephedra-free formulas these days.

    What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%. Pretty close to 3% huh?

    That slight little extra doesnt hurt, especially when it's delivered in a healthful package such as green tea, rather than harsh central nervous system stimulants, but it's minutia in the bigger picture.

    Another way to put this into perspective is to make a list of what other things would burn 75 calories. 

    Here's some examples adjusted for a 150 lb person:

    • walk your dog for 15 minutes
    • three times a day, walk for 5 minutes at normal casual pace
    • 30 minutes of ironing
    • bagging leaves and grass clippings for 14 minutes
    • re arrange your furniture for 10 minutes
    • wash your car, 15 minutes
    • vacuuming for 15 minutes
    • 7.2 minutes of walking up stairs (could be spread throughout the day)
    Wow, who'd have thunk that taking your dog for a walk around the block or vacuuming your living room burns more fat than the "most effective" fat burners on the market?" Bet the fat burner companies didn't tell you that did they?

    To read more about fat loss and what it really would take to lose not only 3 pounds a week, but any weight loss goal you may have, visit 

    Sunday, December 4, 2011

    Weight Loss Plans for Women Over 40-How to Lose Weight Fast and Permanently

    Any weight loss plans for women over 40 should focus on proven strategies to help burn fat and weight. The weight loss plan should not be a diet because everybody knows that most diets are too restrictive. To make matters worse, when the diet stops, the original weight plus more returns!

    The key is to learn to eat the right kinds of foods everyday that will help excess pounds come off gradually and keep them off for good.

    The following article has some great tips on how to get that ideal body you have always dreamed of.

    Diet Plans for Women - How to Lose Weight Fast and Permanently

    Tired of low carb or calorie diets? The reason most women give up on their diet is that they feel so deprived of food that they start feeling moody and irritable. Giving in to the urge of eating your favorite food would almost instantly relieve you of the depression until you get on the scale and find out you've gained more fat than you have lost with your so called diet plans for women. And so for most women the cycle of dieting and splurging on food never ends.
    Blame It on the Fitness Industry -- Not Yourself
    Women often blame themselves for failing to follow a diet plan as prescribed by fitness industry experts. What most women don't know is that the weight loss industry thrives on their failure. This is a trap set up by the fat loss industry to enslave you to a never ending cycle of dieting and weight gain. Obviously this puts billions of dollars in their pocket at the expense of your life, time and money, and causing you to develop low self esteem, become depressed and miss important career opportunities.
    How Women Can Break the Dieting and Weight Gain Cycle
    You need to realize that the diet plans prescribed by the weight loss industry are too restrictive and actually starve your body rather than nourish it. This is the reason why women on diet have such strong cravings for food. What you need to do is focus on healthy, nutrient rich foods. Take a look at Asian women. They are typically lean, healthy and youthful. Studies have long dismissed the idea that it is by some genetic luck that Asian women are slim and young looking. It has been found that these traits are the result of their traditional diet.
    Unlike restrictive fad or crash diets, the Asian diet is a plant food based meal plan. It is not a vegetarian diet as some might think. It does include meat and fish in its menu but they are often served as a side dish rather than the main course.
    There are three things you can do right now to break free from the weight gain and dieting cycle:
    1. Stop patronizing mainstream and fad diets
    2. Stop eating junk or processed foods
    3. Focus on nutritious natural foods
    Natural diet for Fast Permanent Weight Loss
    Natural Diet Plans for Women should be your focus from now on. There are two major reasons why eating a variety of natural foods such as whole grains, vegetables, fruits, nuts, seeds and beans can result in fast permanent fat loss.
    Metabolism Boosters
    Natural foods contain metabolism boosters. Even fats found in natural foods can boost your metabolism and help you burn unwanted fat.
    Food Craving Moderation
    Natural foods satisfy your body's nutrient requirements. Our hunger is driven by nutrient consumption. It follows that the more you focus on natural foods, the more satisfied your body will be with your diet and the less you feel the urge to splurge on fattening foods. Natural foods have the ability to stop your overeating problems.
    With natural foods, you will never feel hungry or deprived. What's more, you will lose weight naturally, without even trying. And above all, you get to stay within your ideal body weight permanently.
    Eat the way Asians have for centuries and keep yourself youthful, vigorous and slim. Exercise in ways your body will react favorably to and reap the highest benefit without wasting effort. Discover the secret to permanent fat loss at Asian Diet Pyramid.
    What I liked about this article is that if focused on how any weight loss plan, including a weight  loss plan for women over 40, should focus on eating natural, healthy foods. All it take is commitment and time. If you change how you eat, you CAN see the weight begin to drop off in all the right places!