| CAN'T FIND SOMETHING ON PROTHINSPO? PLEASE TRY THE PROTHINSPO SEARCH ENGINE BELOW Let me know what you think about Prothinspo's new search engine from Pico... |
| CELEBRITY GOSSIP AND TRENDS IN WEIGHT LOSS... |
 |  |  |  |  |  |  |  |  |  |  |  |  |  |
Diet and Weight Loss Tips
Weight Loss Information and Tips for Getting Started
Calories per Hour offers the following tips to help you lose weight to look
better, feel better, and live a healthier life.
How Did I Get Here?
Do you simply need help learning how to eat better? Probably. But if you eat
poorly as a result of emotional, mental, or spiritual problems, they may have
to be addressed before you can make any real progress with weight loss.
Even people who don't feel they have an eating disorder often turn to food
for comfort. To learn to eat well and exercise regularly, you may also have to
learn to handle the problems life throws at you without turning away from
healthy eating and exercise.
Be particularly careful about all-or-nothing thinking. A common tendency
when failing to stay on a diet is to abandon it altogether. Instead, try to learn
from your mistakes and do better in the future.
Related Tutorial Topic: Eating Disorders
Are You Ready to Diet? Again?
Diets entice us with promises of quick weight loss. But focusing on quick
weight loss can lead to unhealthy eating and only short term success.
While most diets produce quick weight loss at the outset, they often cause
your metabolism to slow. The result is that you have to eat less and less to
keep losing weight. You quickly become discouraged, give up, and start
eating like you used to. But now, with a slower metabolism, you regain all the
weight you lost, and more.
Focus instead on improving your health, and you will become slim and healthy.
Related Tutorial Topic: Selecting a Diet Plan
Take Control of What You Eat
There are few things that we have complete control over, but what we put in
our mouths is one of them. We don't have to lose control in a restaurant or a
friend's home, and we don't have to eat everything that's put in front of us.
Consider this: We love fat because it carries flavor, and restaurants aren't as
interested in whether we'll be around in 30 years as whether we'll be back
next week. And what about our friends?
Eat Frequently, and Eat Slowly
It is important to understand what happens when you skip a meal or go on a
crash diet. When you skip a meal your metabolism slows to conserve your
energy. And when you lose weight too quickly for a few days, your body thinks
it is threatened with starvation and goes into survival mode. It fights to
conserve your fat stores, and any weight loss comes mostly from water and
muscle.
Never skip a meal, especially breakfast, and eat healthy snacks between
meals. Eating frequently prevents hunger pangs and the binges that follow,
provides consistent energy, and may be the single most effective way to
maintain metabolism efficiency.
Eating slowly gives our bodies time to tell us they are full before we've eaten
more than we need.
Related Tutorial Topic: Raise Your Metabolism and Burn More Calories
Eat More Fruits, Vegetables and Whole Grains
People who eat healthy, mostly unprocessed foods, including fruit,
vegetables, whole grains, legumes, and limited amounts of lean animal
protein, often find that they can eat as much as they want without gaining
weight. If they are switching from a diet containing lots of processed foods,
they find that they can eat more yet consume fewer calories -- and they lose
weight.
Historically, the Chinese ate mostly rice and vegetables with a little lean meat
for protein and flavor, nothing like the American Chinese restaurant dishes of
deep fried sweet and sour pork. A step back to more natural foods would
improve our health and waistlines.
Related Tutorial Topic: Why Healthy Food Makes You Slim
Eat More Fiber
Fiber makes us feel full sooner and stays in our stomach longer than other
substances we eat, slowing down our rate of digestion and keeping us
feeling full longer. Due to its greater fiber content, a single serving of whole
grain bread can be more filling than two servings of white bread. Fiber also
moves fat through our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and sugary
breakfast cereals have had most of their fiber and nutrients stripped away.
They turn into blood sugar (glucose) so fast that, like sugar itself, they can
cause a spike in our insulin level. This tells our body that plenty of energy is
readily available and that it should stop burning fat and start storing it.
Eating foods with plenty of fiber will help keep our blood sugar at a more
consistent level.
Related Tutorial Topic: How Fiber Helps You Lose Weight
Cut Down on Sugar
Be careful about sugar in coffee and soda pop. It can add up quickly, and
these drinks aren't filling.
Watch for "hidden" sugar in processed foods like bread, ketchup, salad
dressing, canned fruit, applesauce, peanut butter, and soups. And be careful
with "fat-free" products. Sugar is often used to replace the flavor that is lost
when the fat is removed. Fat-free does not mean calorie-free.
The greater concern with the insulin spike (above) is not that it tells our body
to start storing fat. Whatever we eat and don't burn up eventually gets turned
into fat anyway.
The greater concern is that the insulin spike is followed by a drop in insulin
level that leaves us feeling tired and hungry and wanting to eat more. The
unfortunate result of this scenario is that it makes us want to eat something
else with a high sugar content. When we do, we start the cycle all over again.
Regulating your blood sugar level is the most effective way to maintain your
fat-burning capacity.
Related Tutorial Topic: How Blood Sugar Levels Affect Weight Loss
Too Much of a Bad Thing
Foods like cheese stand out as among the most fat-laden, with a great
number of calories coming from fat. But as important as it is to select the
healthiest foods, it is also important to consider how they are prepared.
Fried foods, especially deep-fried, contain a great amount of fat. While
chicken and fish are usually leaner than beef or pork, they can contain more
fat when they are fried. Look at how the number of grams of fat in a chicken
breast changes depending on how it is cooked:
Cooking Method Fat
Meat Only, Roasted 3.1
Meat Only, Fried 4.1
Meat and Skin, Batter Fried 18.5
"Fried food? All I eat is salad and I still can't lose weight!"
Be careful with salad dressings, mayonnaise, and other condiments that are
high in fat content. They greatly increase the calorie count and can negate
the healthy aspects of a meal. Replace mayonnaise-based condiments with
fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue
sauce.
And remember, a gram of fat contains more than twice as many calories as a
gram of protein or carbohydrate.
Related Tutorial Topic: Calories in Protein, Fat and Carbohydrates
Too Little of a Good Thing
But don't try to eliminate fat altogether, as dietary fat is necessary to maintain
a healthy body. It is a vital component for building body tissue and cells, and
it aids in the absorption of some vitamins and other nutrients. Many people
eat too much of the bad fats, but also eat too little of the good fats required
for optimal health.
Related Tutorial Topic: Good Fats and Bad Fats
Exercise Regularly
People who exercise regularly not only lose weight faster, they are more
successful at keeping it off. Exercise makes it possible to create a calorie
deficit and lose weight without starving your body and slowing your
metabolism.
At home, at the gym, or playing sports, participate in both aerobic and
strength building activities on a regular basis. Not only does the exercise
itself burn calories, but your body will continue to burn calories at a higher
rate even after you're done exercising.
If walking is all you can do, then walk because it's great for you. But muscle
burns more calories than fat, so put on a little muscle if you can and you will
burn more calories just sitting there... looking good.
But don't sit too long. The human body is good at adapting. If you dig ditches
without gloves, you will develop calluses to protect your hands. If you sit too
long, you will develop extra padding to keep you comfortable!
Related Tutorial Topic: Exercise
Take It Easy
Unless you are excited to be following a very specific diet and exercise plan,
do not try and change too much too fast. If you have been eating poorly and
not exercising, both your body and your mind will have a lot of adjusting to do.
All the sugar and fat were actually quite enjoyable, and sitting on the couch
didn't feel too bad, either. If you try and change everything too quickly the
odds are greater that you will feel bad, get discouraged, and give up. So be
patient.
A time will come when a healthy snack will taste as good as the junk food you
felt bad about eating, and you will look forward to your regular exercise.
Begin Now
You can achieve your goals, but it won't likely happen as a result of the next
fad diet. Or the one after that.
Learning to eat well and exercise is the only solution to long term weight loss.
Begin Here: Become a Prothinspo Member...
Get a sample pack and find out what works for you.... click here. click the
images on the page and find something that works for you... or take
advantage of the special and try them all.
Lose Weight through Visualization and self Affirmations..
Weight Loss Information and Tips for Getting Started
Calories per Hour offers the following tips to help you lose weight to look
better, feel better, and live a healthier life.
How Did I Get Here?
Do you simply need help learning how to eat better? Probably. But if you eat
poorly as a result of emotional, mental, or spiritual problems, they may have
to be addressed before you can make any real progress with weight loss.
Even people who don't feel they have an eating disorder often turn to food
for comfort. To learn to eat well and exercise regularly, you may also have to
learn to handle the problems life throws at you without turning away from
healthy eating and exercise.
Be particularly careful about all-or-nothing thinking. A common tendency
when failing to stay on a diet is to abandon it altogether. Instead, try to learn
from your mistakes and do better in the future.
Related Tutorial Topic: Eating Disorders
Are You Ready to Diet? Again?
Diets entice us with promises of quick weight loss. But focusing on quick
weight loss can lead to unhealthy eating and only short term success.
While most diets produce quick weight loss at the outset, they often cause
your metabolism to slow. The result is that you have to eat less and less to
keep losing weight. You quickly become discouraged, give up, and start
eating like you used to. But now, with a slower metabolism, you regain all the
weight you lost, and more.
Focus instead on improving your health, and you will become slim and healthy.
Related Tutorial Topic: Selecting a Diet Plan
Take Control of What You Eat
There are few things that we have complete control over, but what we put in
our mouths is one of them. We don't have to lose control in a restaurant or a
friend's home, and we don't have to eat everything that's put in front of us.
Consider this: We love fat because it carries flavor, and restaurants aren't as
interested in whether we'll be around in 30 years as whether we'll be back
next week. And what about our friends?
Eat Frequently, and Eat Slowly
It is important to understand what happens when you skip a meal or go on a
crash diet. When you skip a meal your metabolism slows to conserve your
energy. And when you lose weight too quickly for a few days, your body thinks
it is threatened with starvation and goes into survival mode. It fights to
conserve your fat stores, and any weight loss comes mostly from water and
muscle.
Never skip a meal, especially breakfast, and eat healthy snacks between
meals. Eating frequently prevents hunger pangs and the binges that follow,
provides consistent energy, and may be the single most effective way to
maintain metabolism efficiency.
Eating slowly gives our bodies time to tell us they are full before we've eaten
more than we need.
Related Tutorial Topic: Raise Your Metabolism and Burn More Calories
Eat More Fruits, Vegetables and Whole Grains
People who eat healthy, mostly unprocessed foods, including fruit,
vegetables, whole grains, legumes, and limited amounts of lean animal
protein, often find that they can eat as much as they want without gaining
weight. If they are switching from a diet containing lots of processed foods,
they find that they can eat more yet consume fewer calories -- and they lose
weight.
Historically, the Chinese ate mostly rice and vegetables with a little lean meat
for protein and flavor, nothing like the American Chinese restaurant dishes of
deep fried sweet and sour pork. A step back to more natural foods would
improve our health and waistlines.
Related Tutorial Topic: Why Healthy Food Makes You Slim
Eat More Fiber
Fiber makes us feel full sooner and stays in our stomach longer than other
substances we eat, slowing down our rate of digestion and keeping us
feeling full longer. Due to its greater fiber content, a single serving of whole
grain bread can be more filling than two servings of white bread. Fiber also
moves fat through our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and sugary
breakfast cereals have had most of their fiber and nutrients stripped away.
They turn into blood sugar (glucose) so fast that, like sugar itself, they can
cause a spike in our insulin level. This tells our body that plenty of energy is
readily available and that it should stop burning fat and start storing it.
Eating foods with plenty of fiber will help keep our blood sugar at a more
consistent level.
Related Tutorial Topic: How Fiber Helps You Lose Weight
Cut Down on Sugar
Be careful about sugar in coffee and soda pop. It can add up quickly, and
these drinks aren't filling.
Watch for "hidden" sugar in processed foods like bread, ketchup, salad
dressing, canned fruit, applesauce, peanut butter, and soups. And be careful
with "fat-free" products. Sugar is often used to replace the flavor that is lost
when the fat is removed. Fat-free does not mean calorie-free.
The greater concern with the insulin spike (above) is not that it tells our body
to start storing fat. Whatever we eat and don't burn up eventually gets turned
into fat anyway.
The greater concern is that the insulin spike is followed by a drop in insulin
level that leaves us feeling tired and hungry and wanting to eat more. The
unfortunate result of this scenario is that it makes us want to eat something
else with a high sugar content. When we do, we start the cycle all over again.
Regulating your blood sugar level is the most effective way to maintain your
fat-burning capacity.
Related Tutorial Topic: How Blood Sugar Levels Affect Weight Loss
Too Much of a Bad Thing
Foods like cheese stand out as among the most fat-laden, with a great
number of calories coming from fat. But as important as it is to select the
healthiest foods, it is also important to consider how they are prepared.
Fried foods, especially deep-fried, contain a great amount of fat. While
chicken and fish are usually leaner than beef or pork, they can contain more
fat when they are fried. Look at how the number of grams of fat in a chicken
breast changes depending on how it is cooked:
Cooking Method Fat
Meat Only, Roasted 3.1
Meat Only, Fried 4.1
Meat and Skin, Batter Fried 18.5
"Fried food? All I eat is salad and I still can't lose weight!"
Be careful with salad dressings, mayonnaise, and other condiments that are
high in fat content. They greatly increase the calorie count and can negate
the healthy aspects of a meal. Replace mayonnaise-based condiments with
fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue
sauce.
And remember, a gram of fat contains more than twice as many calories as a
gram of protein or carbohydrate.
Related Tutorial Topic: Calories in Protein, Fat and Carbohydrates
Too Little of a Good Thing
But don't try to eliminate fat altogether, as dietary fat is necessary to maintain
a healthy body. It is a vital component for building body tissue and cells, and
it aids in the absorption of some vitamins and other nutrients. Many people
eat too much of the bad fats, but also eat too little of the good fats required
for optimal health.
Related Tutorial Topic: Good Fats and Bad Fats
Exercise Regularly
People who exercise regularly not only lose weight faster, they are more
successful at keeping it off. Exercise makes it possible to create a calorie
deficit and lose weight without starving your body and slowing your
metabolism.
At home, at the gym, or playing sports, participate in both aerobic and
strength building activities on a regular basis. Not only does the exercise
itself burn calories, but your body will continue to burn calories at a higher
rate even after you're done exercising.
If walking is all you can do, then walk because it's great for you. But muscle
burns more calories than fat, so put on a little muscle if you can and you will
burn more calories just sitting there... looking good.
But don't sit too long. The human body is good at adapting. If you dig ditches
without gloves, you will develop calluses to protect your hands. If you sit too
long, you will develop extra padding to keep you comfortable!
Related Tutorial Topic: Exercise
Take It Easy
Unless you are excited to be following a very specific diet and exercise plan,
do not try and change too much too fast. If you have been eating poorly and
not exercising, both your body and your mind will have a lot of adjusting to do.
All the sugar and fat were actually quite enjoyable, and sitting on the couch
didn't feel too bad, either. If you try and change everything too quickly the
odds are greater that you will feel bad, get discouraged, and give up. So be
patient.
A time will come when a healthy snack will taste as good as the junk food you
felt bad about eating, and you will look forward to your regular exercise.
Begin Now
You can achieve your goals, but it won't likely happen as a result of the next
fad diet. Or the one after that.
Learning to eat well and exercise is the only solution to long term weight loss.
Begin Here: Become a Prothinspo Member...
Get a sample pack and find out what works for you.... click here. click the
images on the page and find something that works for you... or take
advantage of the special and try them all.
Lose Weight through Visualization and self Affirmations..
