Diet, Nutrition and Exercise Simplified - 9 Steps to Make You Lose Weight Easily!

Are you tired of reading diet books or exercise books that are hundreds of pages long with even more pages worth of recipes or workout routines? I know I am, I think I may have wasted many days worth of reading time going through the newest/most popular exercise routine or diet book to try and get in shape...truth is reading does not burn calories or tone muscle, taking action does!

And luckily for you and me all Diet, Nutrition and Exercise books have a few simple things in common that will work and always work when it comes to losing weight. Just think of the following points as the 9 easiest ways to lose weight...

Diet

1. Eat More Regularly - Eat 5 or six fist sized meals a day to keep your metabolism kicking. This stops so much fat being absorbed from your food and ending up on your waistline. And don't miss out on breakfast ever!




2. Stop Eating Two Hours Before Bedtime - Your body tends to slow down at this time of day and you're not going to exercise before bed are you? This is an easy way to pile on the pounds...cut it out and lose weight easily.

3. Treat Yourself - One day a week go mad and eat whatever you like, not a great way to cut down on calories but it is a great way to keep you satisfied. The majority of people who fail on a diet fail because their diet does not make them happy. This is the best technique to help you stick to a diet and lose weight.

Nutrition

1. Avoid White Carbohydrates or Sugars - Always eat whole wheat, wholegrain, brown or other healthy low GI carbohydrates such as sweet potato's parsnips, beans etc. Examples of Low GI foods and the simplest of all carbohydrates to avoid is sugar.

2. Eat More Protein - 1g of protein per pound of your body weight is a great way to keep your metabolism running strong and fuel your muscles effectively. Muscle is the best tissue to have so you look good and have the ability to burn body fat. If you can't get enough protein from food on its own try a whey protein supplement.

3. Eat your Vegetables - Packed with antioxidants, vitamins, minerals and a great way to slow down your appetite and not up your calorie intake. A great slimming solution!

Exercise

1. Break A Sweat - If you are serious about losing weight then gentle walking isn't going to cut it. Breaking a sweat and getting your heart rate up is the only way in which your body can burn enough calories to effectively burn body fat. Remember this when exercising.

2. Do Exercise You Enjoy - I personally enjoy weight training but everyone is different. If you don't enjoy the exercise you are doing or have negative associations with it then you won't do it! Simple really...Do something you enjoy and you will reap the benefits and be happier for it.

3. Get The Edge Over Exercise - Exercise gives great weight loss results but these results can be better. How? Using Supplements like thermogenic fat burners and whey protein give you the edge to improve the fat burning results greatly. Look for Fat Burners containing Sinetrol, Green Tea Extract, Cayenne, Naringen and Caffeine Anhydrous.

Article Source: http://EzineArticles.com/expert/Andy_G_Smith/125229

Using Nutrition For Quick Weight Loss

What is Nutrition and what does it do to help us get a quick weight loss. Nutrition is a term used to describe the science of food,and its effect on human and animal life. Nutrition is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Nutritional science investigates the metabolic and physiological responses of the body to Diet for Quick Weight Loss.

Nutrition for Everyone While you know it is important to eat a healthy diet,it isn't always easy to sort through all of the information available about nutrition and food choices to help you in a weight loss program. We recognize that when it comes to health and weight management, one size doesn't necessarily fit all. Our total calorie needs may be estimated as 15 calories per pound of body weight per day. Although you can cut calories to lose weight, calories are not bad. Avoiding foods high in salt is not on top of the list for most parents, but maybe it should when you consider the possible link between obesity and high salt diets and the risk of high blood pressure.

The key is to eat a variety of foods, including vegetables, fruits and whole-grain products eat lean meats, poultry, fish, beans and low-fat dairy products. Drink lots of water. Go easy on the salt, sugar, alcohol, saturated fat and trans fat. Saturated fats are usually fats that come from animals.




In general, eating a wide variety of fresh, whole (unprocessed), foods has proven favorable compared to monotonous diets based on processed foods The consumption of whole-plant foods slows digestion and allows better absorption, and a more favorable balance of essential nutrients per calorie, resulting in better management of cell growth, maintenance, and mitosis (cell division), as well as better regulation of appetite and blood sugar.

Most foods contain a mix of some or all of the nutrient classes. The Obesity Epidemic In the past 30 years, the prevalence of overweight and obesity has increased sharply for both adults and children.

Leading nutrition experts agree that weight gain is a result of consuming more calories than you expend, regardless of where those calories come from carbohydrates, protein or fat.They will all stop you from losing weight quickly. For the best results follow a proven plan to lose weight quickly.

Article Source: http://EzineArticles.com/expert/Walt_Deal/223787

Food to Avoid to Lose Weight - The Type of Food That Kills

To lose weight, you have to do more than just eat more healthy foods, such as the usual old fruits and vegetables. It gets more serious than that, because in our modern days, we have to fight all kinds of foods and ingredients that can potentially kill us, because most foods are full of either fat, sodium, or some junk food that's made up and put together, and our bodies are just not made to process or digest these types of food.

Okay enough of the fluff here. One of the worst types of foods to eat while trying to lose weight are foods loaded with trans fat. This fat is dangerous to our health, and can give us heart disease with no warning and other ills, and can make it impossible to ever lose weight.

Here are some foods you would want to stay away from...

1. Keep your distance from fast food restaurants. Chicken and fries are fried in dangerous hydrogenated oil. Even pancakes and grilled sandwiches are filled with TF (from margarine). It doesn't seem like it, but it sure is.




2. Margarine is the worst. Give it up fast. It's loaded with both fats, and consuming too much of either can lead to heart disease.

Did you know this?

*Butter has 0.3 grams of trans fat (TF) per tablespoon, and 7.2 grams of saturated.
*Stick margarine has 2.8 grams of TF per tablespoon, and 2.1 grams of saturated.
*Tub margarine has 0.6 grams of TF per tablespoon, and 1.2 grams of saturated.
*Shortening has 4.2 grams of TF per tablespoon, and 3.4 grams of saturated.
*Butter has 0.3 grams of TF per tablespoon, and 7.2 grams of saturated.

3.The truth about frozen food. Frozen pies in the frozen section, hot yummy pot pies, tasty waffles, my favorite frozen pizzas, and foods like breaded fish sticks, are also loaded with bad fats. I still love these foods, but I eat less of it to keep the weight off..

4. Cakes and cookies made from supermarket bakeries are also loaded with fatty trans fat, though some may contain more saturated fat than trans fat, but either way, they are not good at all, and if you eat those you can forget about losing weight.




Article Source: http://EzineArticles.com/expert/Reeda_Waters/335212

Mediterranean Diet Food List - Let's Start Shopping!

The Mediterranean diet food list is derived from the eating habits of the Mediterranean people, namely those who live in Spain, France, Tunisia, Lebanon, Morocco, Greece and Italy. The diet of these people has remained pretty much unchanged for thousands of years. They are renowned for their consumption of healthy foods. The Mediterranean diet contains many delicious foods. Perhaps this is the reason for the diet becoming so popular these days, along with the fact that it is so healthy. When you adopt the Mediterranean diet, you greatly increase your chances of living a healthy life.

According to heart disease death stats there were almost 103 deaths per 100,000 population caused by heart disease worldwide. In the US that figure was 106 per 100,000, The UK had 122 deaths per 100,000 and Australia had 110 deaths per 100,000. Interestingly, four out of the six LOWEST heart disease death rates were from Mediterranean countries; France: 39.8 deaths per 100,000, Spain: 53.8 deaths per 100,000, Italy: 65.2 deaths per 100,000 and Greece: 68.8 deaths per 100,000. This makes the average for these four countries 56.9 deaths per 100,000 which is just over half the wordwide figure. Impressive isn't it? Makes you wonder, what are they doing right?




But what foods will you find in a Mediterranean diet Food List?

Interestingly, the Mediterranean diet food list does not only contain food, it also contains beverages. Beverages, specifically water and wine, are an important part of the Mediterranean diet. People in the Mediterranean generally drink a glass of wine with dinner (though they rarely consume more than this). Even young children are permitted to a few sips of wine with dinner. Wine is high in antioxidants so this has health benefits as long as it is consumed in moderation.

The Mediterranean diet food list focuses on fresh fruit, vegetables, whole grains, nuts and seeds. It is also high in monounsaturated fat. This monounsaturated fat comes primarily from olive oil. One of the reasons for good health statistics is that the Mediterranean diet is VERY low in saturated fats. They only eat red meat a couple of times per month and don't consume as much dairy as we do in western society. Their main source of protein comes from fish, with only smaller amounts of dairy, poultry and red meat.

The Mediterranean diet food list. Let's go shopping!

Vegetables
Artichokes, beets, brussel sprouts, carrots, celeriac, collard, dandelion greens, fennel, leeks, lettuce, mache, mustard greens, Okra, Peas, Potatoes, Purslane, rutabaga (turnip), shallots, sweet potatoes (yams), zucchini, swede, scallions (spring onions), radishes, pumpkin, peppers (red, green, yellow, orange), Onions (red, brown and white), nettles, mushrooms, lettuce, kale, eggplant (aubergine), cucumber, chicory, celery, cabbage, broccoli, Arugula (rocket).

Fruits
Avocado, tomatoes, apples, tangerines, apricots, strawberries, cherries, pomegranates, clementine mandarines, pears, dates, peaches, figs, olives, grapefruit, nectarines, grapes, melons and oranges

Grains
Whole grain breads, barley, millet, oats, rice, polenta, bulgur, couscous, buckwheat, durum, wheatberries and faro.

Fish and Seafood
Yellowtail, abalone, clams, cockles, crab, lobster, flounder, eel, octopus, squid (calamari), oysters, mussels, mackerel, tilapia, salmon, sea bass, tuna, sardines, whelk and shrimp

Poultry and Eggs
Chicken, guinea fowl, duck, chicken eggs, duck eggs, quail eggs.

Cheese and Yogurt
Brie, feta (fetta), Corvo, chevre, ricotta, parmigiana-reggiano, manchego, pecorino, haloumi, Greek yogurt and flavored yogurt.

Nuts and Seeds
Almonds, cashews, hazelnuts, pine nuts, pistachio, sesame seeds (tahini) and walnuts

Legumes
Cannellini, chickpeas, fava (broadbeans), kidney, green beans, lentils and split peas.

Herbs and Spices
Anise, zatar spice mix, chillies, basil, garlic, fennel, bay leaf, clove, lavender, cumin, oregano, mint, marjoram, sage, pul biber (also known as halaby pepper, aleppo pepper and flake pepper), parsley, rosemary, savory, thyme, sumac and tarragon

Meats
Pork, beef, lamb, mutton and goat.

Sweets
Creme caramel, baklava, tiramisu, sorbet, biscotti, chocolate, chocolate mousse, Turkish delight, kunefe, gelato and fruit tarts.

Water and Wine
People of the Mediterranean generally drink around six glasses of water per day plus 1-2 glasses of red wine (one glass each with lunch and dinner).

So there you have it, your Mediterranean diet food list. Now you know what to aim for the next time you go grocery shopping.

Article Source: http://EzineArticles.com/expert/Julia_Bell/416005