My Blog | My Diet Experiences

10 Great Fat Burning Foods

Fri, 09 Nov 2007 07:33:22 -0500

- cayenne pepper

- cinnamon

- ginger

- citrus fruits

- apples and berries

- soybeans

- bananas

- essential fatty acids

- garlic

- whole grains (beware of tricky wording on labels here!)

Diet and Exercise: Weight Loss Issues for Men

Fri, 09 Nov 2007 07:33:22 -0500

One of the many issues for men regarding weight loss is approaching a diet in a realistic way. While some men may affirm they are exercising, this does not necessarily mean they are losing pounds; in fact, they may be gaining muscle. Diet and exercise become weight loss issues for men as they age.

While we all know that one to two pounds per week is sufficient weight loss for most people, it is the morbidly obese who may be required to lose weight more rapidly. Having said that, weight has become a major issue as obesity is on the rise. Whether you are genetically predisposed to gain weight, which is open to debate; you are big-boned; or just generally gain weight more than your siblings or other members of your family, it is important to note that gaining weight consists of many factors. How much do you eat? What types of foods do you consume? Are you sedentary or active?

In order to take a common sense approach to losing weight, men should engage in a regular exercise routine accompanied by a proper nutritional diet, which does not include fast foods; fats; sodium; alcohol and sugars. Men need protein and fiber in their diet. Of course, there are direct links to weight and prostate cancer; high blood pressure; diabetes and other conditions which may occur.

To determine how much weight to lose is dependent upon any health factors, which only your doctor can check. It is estimate that losing just five to ten percent of your weight can benefit your health. While dieting for men is not an easy task; it may be a necessary one. As men age, problems associated with overweight begin to reveal themselves which then puts you in a position of having to lose the pounds; no ifs, ands, or buts. If you are overweight, look into a proper diet and exercise regimen that fits your lifestyle. Cut down on unnecessary snacks; beer; and all of the fried foods and steaks you have been consuming. Choose lean meats, and non-fact products that provide fiber and nutrients which may be lacking in your diet.

To diet and exercise now will afford you a longer and healthier life. While these weight loss issues for men may be waved away with a flick of the finger, think about your life and all of the things you want to do. Perhaps you are near retirement. Do you want to spend it taking daily medication or trips to the doctor or hospital? No, of course you donít; who would? Talk to a nutritionist to find out what foods you can eat. With the way foods are prepared today, you can enjoy a delicious meal without sacrificing taste. Take care of your health.

Motivating Yourself While Dieting

Fri, 09 Nov 2007 07:33:22 -0500

- sometimes we need to remember to support ourselves and push forward towards our goals

- keep a weight loss and dieting journal

- hang up that bathing suit on the closet door as a reminder that you want to look good, even if itís the middle of winter and you donít need it Ö or that slinky black dress

- read inspirational success stories often

- visualize your goals and know that you can reach them

- get a weight loss buddy to talk through your struggles and successes with, just talking about it makes it more motivational

- talk to your doctor about the benefits of a healthier diet, heart health is a big one!

- set reasonable goals, donít expect to lose all the weight at one time

- set healthy goals, a loss of 1-2 pounds per week (sometimes less depending on starting weight) is a healthy progression losing too much too fast can be dangerous

- the scale is not your enemy, it is your aid and your friend donít overuse it

- be prepared for setbacks but donít give up on your overall goals

Diet Plan for Men

Fri, 09 Nov 2007 07:33:22 -0500

Diet Plan for Men

Weíve all heard about the NutriSystem Diet Plan for women, but there is also one for men as well. Whatís so great about this program is that it contains the vital nutrients and protein men are lacking in their diets. Letís take a look at Menís NutriSystem Diet Plan to determine how it can help a loved one or family member lose weight.

First, it is important to explain what this plan encompasses. It consists of 7 hearty breakfasts; 7 lunches; 7 dinners; and 7 desserts that will satisfy you even more.

In addition, it includes burgers, pizza, hot dogs, lasagna, pot roast, tacos and scrambled eggs. Using the Glycemic Index which contains good carbs; these meals are perfectly portioned to give you the right balance of fats, carbs, calories, and proteins. Here are some of the foods available to you on this diet plan.

For breakfast, some of the selections are: scrambled eggs with cheese; scrambled eggs with veggie sausage crumble; cranberry orange pastry; pancake mix; blueberry flavored pancake mix; chocolate chip pancake mix, and more. For lunch, you can choose from: chest tortellini; chicken and pasta in cacciatore sauce; pasta with beef; pasta parmesan with broccoli; cheesy home style potatoes with broccoli; turkey hot dogs; whipped sweet potatoes with cheese, and more. For dinner, Basil chicken breast with tomato sauce; cheese ravioli with basil tomato sauce; hearty beef stew; mash potatoes with meatloaf and tomato sauce; pot roast and gravy over beef, potatoes and vegetables; southwestern chicken with sauce, and I think you get the idea! The dessert menu is a surprise; but you can be sure you will have more choices than you may think.

There is even a diet for older men. You may have seen Don Schula promote this one on TV. In fact, NutriSystem also incorporates a Diabetic Type II program which has more than 90 prepared meals for those of you who need to watch your sugar intake and other dietary concerns.

You may want to check out this diet plan, as menís NutriSystem Plan has incorporated 70 new meals just for men. Certainly, if you need to diet and do not know where to begin, why not try this particular plan for a week and see how it goes. You may find it will help you choose the proper nutrition and diet right for you. You have nothing to lose, except weight. In fact, if your spouse is on the same plan; you can both diet together. At least you wonít be eating a salad while your wife is enjoying a delicious meal on this plan. Dieting together will make it so much easier for you; and healthier too.

Men and Weight Loss

Fri, 09 Nov 2007 07:33:22 -0500

Men and weight loss is a subject which has hardly been discussed, but it should be; at least among men. When it comes to dieting, men have a different point of view. Place a dinner consisting of steak and potatoes in front of them, and they are most happy. Perhaps it will not be evident when they are young, but as they grow older, all of the fatty foods theyíve eaten may eventually catch up with them.

While weight loss is a topic most women can discuss, chapter and verse, men seen to fall into the ìyeah, whateverî category. There is a wonderful commercial which nails the problem on the head. A man is sitting in a chic restaurant with his woman friend. He is given a gourmet lunch (which you can hardly see on the plate). He stands up, throws down his napkin and says, ìEnough of this chick food!î Runs out of the restaurant and goes across the street to a fast food restaurant. A song begins, and a stream of men start filing out of the restaurant with a cheese burger in their hands rejoicing about the virtues of being able to eat what they want; and what they want is a cheese burger. Although it was a wonderful commercial, it really brought home the fact that men want hearty meals; meaty meals; and are not engaged in eating ìchickî food.

While the daily recommended diet should consist of two servings of fruit plus three servings of vegetables, needless to say it is difficult for many men to follow these guidelines. In order to assist men and weight loss, here are some tips you may wish to utilize:

Instead of high fat content meals, reduce the fact by consuming lean meats instead. Reduce sugar intake by substituting water instead of sodas and alcohol, especially beer. If you need to snack, try low-fat cheese or non-fat yogurt. Stay away from Trans fats and foods which are fried.

You can certainly have sandwiches, but try to choose roast beef or ham; (you may want to try the Subway Restaurants which have low calorie, but delicious subs). Stay away from the fast food restaurants as much as possible. Bring lunch to the workplace or job site. You can just as easily make a healthy meal at home, and save money as well. Eat vegetables and grains that are high in fiber and low in fat. Limit your sodium intake as well.

Try to do some form of exercise daily. You donít have to kill yourself but a steady 20 to 30 minutes at least 4 or 5 times a week will make a huge different to your weight and life overall. The good news is that studies have shown that men do tend to lose weight faster than women once they embark on a plan of healthy eating and exercise.

Men and weight loss usually bond together at an older age, when a doctor advises your cholesterol is too high; youíve developed a paunch; or you have high blood pressure. While you may be healthy now, undoubtedly you wish to remain so as you age. The only way this will happen is if you begin to understand the diet process; and why it is so important to your health.

Still Wondering How To Lose Fat?

Fri, 09 Nov 2007 07:33:22 -0500

Are you looking for answers on how to lose fat or are you forever resigned to being a big fat failure?

Oprah Winfrey wrote the foreword for Bob Greene’s book, The Best Life Diet (Simon & Schuster, 2006). It is difficult to imagine that a successful celebrity like her once agonized over her weight problem. What she wrote was revealing:

“At the time I was 237 pounds, miserable and so ashamed to have joined the ranks of the perpetually obese that I had trouble maintaining eye contact. I couldn’t understand why I was able to triumph over so many other challenges and adversities in life, and yet when it came to losing weight I was a big fat failure.”

How to lose fat need not be a mystery – at least not in the way that people make it out to be, but what is truly incomprehensible is why many people still cling stubbornly to the idea that the next fad diet will end their weight problems in a snap.

Alright, fat loss isn’t a mystery, but it’s still hard work. We say hard work because you need barrels of discipline to focus on your weight loss goals. We don’t promise the moon and the stars the way fad diets do. Just read the marketing blurbs that are trumpeted over the Net. They use big words like “miracle weight loss” or “phenomenal fat burner in just a week.”

Wake up and smell the coffee. Or should we say calories?

Instead of picking up that diet book on your next trip to the bookstore, why not pick up some weights instead?

Shifting Gears for Fat Loss

Speak to a few fitness trainers in the gym or in your health club. Most of them agree that while cardiovascular exercise generates immediate benefits for the heart and works wonders for one’s stamina, combining a cardio workout with resistance training will generate even much better results.

Health is where the heart is – true - but overall health rests on stronger muscles and improved flexibility. When you sign up for any fitness training, the fat loss equation is built around the power combo of cardio workouts and weight resistance training.

Make that mental shift. Banish the thought of diets and start thinking of moving that body.

The human body is a wonderful mechanism; it was designed to be in perpetual motion. By engaging in exercise, it stimulates the system and revs up metabolism. A health writer also once said that exercise is the fifth component of bowel cleansing – vital to our physical well-being.

Cardio Workouts: the Upside

More than 15 years ago, the American Council on Sports Medicine suggested that exercising six out of seven days was ideal for people trying to lose weight. More recently, however, an increasing number of health practitioners are recommending that people should increase that frequency to seven times a week, at least for half an hour per session. Exercises such as power walking, running, swimming, cycling and aerobic-related activities are excellent in getting the heart rate to optimum levels.

Remember that mind and body have this ability to adjust to change. Just picture an athlete who is training for the Olympics for the first time. In the first few weeks, he scales certain distances; as his training program becomes more vigorous, he is able to scale longer distances and builds up tremendous resistance to fatigue. You can be sure he’s not just running or sprinting, he’s lifting weights as well.

Let’s take a 45 year old woman who weighs 128 pounds. She walks at a brisk pace on the treadmill at 4.0 mph, on a flat surface (no inclination of treadmill) and continues that pace for 45 minutes. By the time she ends her exercise, she shall have burned 174 calories. If she wishes to burn more, she can always put an incline on the treadmill and increase her pace to 4.5 or 5.0 mph. It’s really a question of how much you want to push yourself.

Resistance or Weight Training

Myth: lifting weights will make you bulky (this is often expressed by women who are afraid of a “muscled” look).

Fact: weight training is an ideal strategy to firm up and strengthen certain muscle groups. Weak muscles are easily prone to injury and sagging.

Dr. Gary Null, author of Power Aging and other books, and a regular host on PBS says that improving muscle tone requires the use of light weights – two or five pound weights are ideal; he recommends increasing the number of repetitions per set – 12 to 15 if possible. If your goal is to build muscle mass, then you would need to lift heavier weights with fewer repetitions.

The Mayo Clinic offers two essential tips for weight training: (a) start slowly and (b) take the time to rest.

If you’re just starting out, you will be able to lift only a few pounds – this is normal. Your progress improves as your muscles and tendons get accustomed to the weight exercises. Always do your exercises gradually. Do not be tempted to increase the weight after a few sessions.

Your muscles also need to recover so take the time to rest. If you prefer to do weight training daily, the Mayo recommends doing specific muscles on rotating days. On Monday, for instance, you can choose to work on the large groups like legs, back and shoulders. On Tuesdays you can do small muscle groups like your triceps and biceps.

“I like long walks, especially when they are taken by people who annoy me.” (Noel Coward)

Food Cravings Secrets

Fri, 09 Nov 2007 07:33:22 -0500

- carb cravings can be from low blood sugar and a diet too low in calories

- sometimes giving in to a craving is a better solution that avoiding it

- if you crave ice cream, have a scoop instead of eating too much of something ìhealthyî

- too much is too much no matter what weíre eating

- emotions can have an affect on cravings - low mood or feeling tired means low serotonin which leads us to craving sugar and / or carbohydrates

- a balanced diet of all food groups in moderation and proper portions can help prevent cravings

- it is believed that certain cravings mean our body is lacking in certain nutrients, researchers both agree and disagree in most cases

- so called comfort food cravings are often really just stress signals misinterpreted

- there is a difference between craving and addiction, food addiction is a serious problem and should be treated by a physician and/or dietician as soon as itís identified

- food cravings in pregnant women are completely different than regular every day food cravings that dieters may experience and no clinical or actual cause has been found for cravings of pregnant women