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All About Diet, Weight Loss and Muscle Building
In humans there is a fine balance between energy intake and energy expenditure. Energy intake is in the form of food and energy expenditure is in the form of the basal metabolic rate and physical activity. The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure then a net positive energy balance occurs. Energy expenditure depends on a number of factors. This includes the starting body weight, the basal metabolic rate and physical activity. With regard to physical activity there are several key variables including the frequency, intensity, duration and type of activity done.
Let us examine energy consumption. One honey glazed doughnut, which has approximately three hundred calories. The energy intake from the consumed doughnut is equal to the energy consumed by moderate walking for thirty to sixty minutes at three miles per hour. If you walks for an hour at three miles per hour, you will expend approximately three hundred calories, the same has what was contained in the consumed doughnut. Walking daily for one hour at approximately three miles per hour, this type of activity would lead to weight loss. This assumes that you does not consume any extra calories and has a net negative energy expenditure. If this continues for a period of two to four months body weight is reduced. The initial weight loss is the result of a negative net energy balance. The negative energy balance is because energy expenditure exceeds energy intake. After the initial weight loss, you should continue to do the same type of exercise that is one hour of moderate walking daily.
Most people are often frustrated and surprised that the weight is not continuing to decrease despite regular walking. This happens when you reached a plateau. The reason behind the weight-loss plateau is that with decreased body weight, the basal metabolic rate also decreases. When the basal metabolic rate decreases there is a decrease in totaled energy expenditure.
If you quit your daily walking exercise the weight is gained again at a quicker pace. The weight is regained, as a result of a positive energy balance being created. Energy expenditure is now less since the physical activity has been stopped. By keeping the same intensity and duration of walking without making any changes in the diet. The will enter a weight maintenance phase. This is characterized by gaining a small amount of weight. The weight maintenance is the result of an energy balance being established within the body where energy intake essentially equals energy expenditure. If there is no change in energy balance, they will not be any further change in weight. What must be done to end of the weight-loss plateau? Several options exist to maintain the negative net energy balance these involve either decreasing energy intake or increasing energy expenditure. Options include restricting calories further or increasing the frequency or the intensity or the duration of the exercise.
In summary, weight loss plateaus are expected and can only and with continued exercise and a net negative energy balance. Stopping exercise or increasing calories will lead to weight gain. If you continues to exercise to maintain a net negative energy balance, weight loss will be promoted
We’ve all seen the weight loss commercials selling solutions such as exercise equipment, exercise DVDs, weight loss meal plans with monthly fees, weight loss pills and fitness club memberships. The great news is, you don’t really need to spend a fortune to shed weight. By simply making changes to your diet and lifestyle, you can achieve your weight loss goals. Here are some simple tips;
Supercharge Your Metabolism
First of all, you have to eat more. Doesn’t make sense right? I know, but actually eating 6 meals a day will put your metabolism on overdrive. Each time you eat, you actually stimulate your metabolism. You will burn your excess fat when you supercharge your metabolism.
Start lifting weights if you’re not already including weight training in your weight loss program. Lifting weights will help you build muscle, which in turn will raise your resting metabolism. You can burn an extra 100 calories a day just by gaining 5 pounds of muscle.
For women, You do not have to worry about bulking up, since you don’t have the same level of testosterone as your male counterparts.
Cut Your Sugar Intake
Get rid of sodas. Many of us get a lot of sugar from the sodas, sweet tea, sweetened coffee, and other sugary drinks we consume. It is best to give up these drinks completely. Clean out your pantry. If you can’t easily find sugary foods, you will be less likely to eat them, right?
Reach for fruits
Fruits can sometimes help us conquer a sugar craving. Choosing a fruit over a candy bar may not be easy, but in the long run you will feel better for doing it. Check the labels. Things don’t have to taste sweet to have these extra calories lurking. Reading the ingredients can often help you find things like high fructose corn syrup or other hidden sugars before you bring it into your home.
Avoid These 3 Foods
1. Make processed foods your greatest enemy. Processed foods are the foods that you find in the middle of your local supermarket. Most of them are canned or pre-packaged. This is usually a great option for people who do not have the time to cook, which is why they sell so well. However, there are many chemicals that have been used to preserve them. These chemicals comes with their own side effects. It’s healthier and safer to eat natural and perishable foods that are available at the grocery store or farmer’s market.
2. Avoid fried foods. This includes fries and many of the fatty foods that you find in your favorite fast food restaurants.
3. Avoid caffeinated drinks including coffee, dark tea, and popular power drinks. It is best if you can drink pure plain water. Caffeinated drinks tamper with your metabolism, which interferes with burning your excess fat.
Diet. This word is probably the most hated four letter word in the world, but it shouldn’t be. It started out as a noun: “The kinds of food that a person, animal or community habitually eats.” Diet is what we eat everyday. It’s a habit. OK, that doesn’t sound so bad. But then something weird happened. It became a verb. “Restrict oneself to small amounts or special kinds of food in order to lose weight”. So now everybody associates the noun with the verb → “I’m on a diet” And to confuse things even more, there’s all sorts of “diets” on the market. Some fall into the verb category, some into the noun. There’s a ton of them, and most of them contradict each other.
What’s an entrepreneur to do?
Here’s the real deal. There is no perfect diet. As much as you want me to tell you to eat this, or eat that, the truth is that while there are definitely some guidelines, there is no One Size Fits All answer to diet. Sophie can drink all the milk she wants, but if I match her glass for glass I’ll get a gout flare up. I know people who can’t drink milk at all. Raw milk can be a miracle worker for some people, but for others it can lead to illness. You shouldn’t look at any diet as a religion. You will do harm to your body if you follow any diet to the letter. You have to listen your body, and make adjustments as necessary.
I mentioned guidelines a minute ago. Kate and I use Weston A. Price’s research & Ayurveda. The guidelines found in these diets are based on traditional diets that people all over the world have eaten for thousands of years. It’s based on natural foods, grown locally and are native to the cultures who eat them. A diet needs to accomplish only one thing. It needs to fuel your body with the right balance of nutrients. If you put the wrong oil (or too much oil) in your lawnmower, it won’t run right. It’s the same with your body. If you eat too much of the wrong food you won’t run right either.
Making Your Diet Work
You might be thinking that this all sounds hard and time consuming. Eating real food means rearranging priorities. To make this work, you need to set yourself up to succeed, rather than fail. It’s easy to fall into the trap of fast food, or something frozen, but that puts you into the circle of hell. The more crap you eat, the less desire you’ll have to actually cook something healthy.
We tend to make certain tasks harder in our head than they really are. Cooking isn’t hard, nor does it have to be time consuming. The key is to make it one of your priorities. Schedule the time to cook, clean and eat slowly. Make time to plan the menu and shop. Once you get into your groove, it’ll become habit. Each week that passes, things get easier. Focus will become clearer, energy improves and soon eating real food will be as natural as the food itself.