How Food and Exercise Affect Metabolism I

Probalbly you have heard so many plans, programs, tips, tricks, exercises about weight loss that you are left wondering which tips and tricks are really best among them. Let's look at how food and exercise affect metabolism and weight loss to help us understand why some of these tips work and why others do not.

Lately there has been a lot of publicity about the low carbohydrate diet, which claims that people are losing weight and getting healthier without paying attention to the amount of fat they are eating. You may have even heard that the USDA is looking at changing the food pyramid.

You have likely also heard about the low fat diet plan. There is a major flaw in the low fat diet and scientists are finally being forced to admit it. Very little of your blood cholesterol comes from diet. Your body manufactures most of your cholesterol from carbohydrates. The culprit of turning these carbohydrates into fat is insulin.

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Foods that Help to Lose Weight or Maintain Weight I

Some foods may help to lose weight or maintain weight by providing a feeling of fullness while providing fewer calories and boosting metabolism and burning more calories. These foods promote more weight loss if consumed in place of alternatives more calories.

Before specifying particular foods, remember that fruits and vegetables in general are excellent foods for weight control because they fill the stomach while containing fewer calories, for example, 2 cups cooked broccoli steam contain 87 calories; 2 cups of sliced strawberries contains 99, 2 cups of carrots or apple slices, which are denser, contain 140 and 130. A study has however shown that people who are dieting to lose weight tend not to increase their consumption of fruits and vegetables.

The fiber (in large quantities in fruits and vegetables) and protein (legumes, dairy products, eggs, lean meat) are nutrients that promote satiety.

It is increasingly accepted that protein helps reduce appetite, says Barbara Rolls of Penn State University, author of volumetric diet (caloric density). The proteins also stimulate the metabolism.

Here are some specific foods or ingredients with a beneficial effect on weight loss has been shown by scientific studies:

Green Tea
In a recent study, participants who drank a bottle of tea fortified with green tea extract every day for 3 months lost more body fat than those who drank the same amount of regular tea and also followed the same plan. The researchers hypothesize that the catechins in green tea leads to weight loss by stimulating metabolism.  

Based soup broth or tomato
In a study by Richard Mattes of Purdue University, participants took a soup 300 calories (based broth or tomato soup, not creamy) to begin their lunch. They tended to take fewer total calories during the day when they took a soup, which suggests that they reduce hunger by increasing satiety.

Green salad low calorie
A low calorie salad (forgetting the croutons, cheese and dressing) as input can help them realize greater satiety and reduce calorie meals taken, according to a study conducted by Barbara Rolls. A small salad calories reduced by 7% while a large salad had reduced by 12%. For cons, the opposite was true for salads rich in calories. A small and a large salad calories increased by 8% and 17%.

A salad consisting of two cups of fresh spinach leaves, 10 slices of cucumber, one medium tomato and 1 / 4 cup shredded carrot for a total of 67 calories.

Yogurt
Several studies have shown that including dairy in the diet promotes weight loss, although some results are contradictory.

A study was conducted with a group of obese people who ate three servings per day of approximately 2 / 3 cup nonfat yogurt as part of a diet (decrease of 500 calories per day). This group has lost 22% more weight and 61% more body fat compared to a group following a diet reduced in calories without putting emphasis on foods rich in calcium.
According to a recent Canadian research, calcium promote satiety. In case of calcium deficiency, the brain responds by increasing hunger.

Besides calcium, yogurt contains protein and carbohydrates that help fill the hungry.

Pulses
The legumes help to feel satiety longer, making it a good help to control appetite between meals. A half cup of beans, for example, provides plenty of fiber and protein with only 110 calories.

Water
Water is a good alternative to other beverages that contain calories. The calories taken in beverages would not generally be offset by a lower food intake.

Richard Mattes of Purdue University has shown that people who drink carbohydrates (in sodas) are more likely to exceed their daily calorie needs than those who take the same amount of calories in solid carbohydrate (jelly beans).

Water can be taken, for example, in the form of teas or unsweetened herbal tea, mineral water, regular water with lime or lemon or coffee.

Whole grains

A bowl of high fiber cereal as breakfast or as a snack helps to control weight. Research conducted with 27,000 men for over 8 years showed that over consumption of whole grains is important, less weight gain over the years was important. Another study that followed more than 74,000 women for 12 years showed that those who most increased their fiber intake had a lower weight gain of about 1 kilo and a half (on average, which means discrepancy most marked in several cases). Moreover, several studies have shown the importance of breakfast for weight control.

Grapefruit

A study by the Scripps Clinic in San Diego found that grapefruit promoted weight loss and reduced the risk of developing type 2 diabetes. Participants who took a grapefruit at every meal for 12 weeks lost an average of 1 kilogram and a half (some have even lost 4 pounds) while the comparison group had lost 1 / 4 kilo. After lunch, participants took a grapefruit had lower levels of insulin and blood sugar.

Some experts believe that this could simply be attributed to the fact that grapefruit is replacing other foods in calories. Grapefruit contains a lot of fiber and contains only 74 calories.

It is important to know that grapefruit reduces the effectiveness of certain drugs.



Simple and Easy Tricks for Lasting Weight Loss

Think you have to do something really radical and punishing to lose weight and keep it off? Just the opposite is true! It's actually the small, simple changes you make that have the most dramatic and lasting results. I know this firsthand, having tried every diet on earth and yo-yoed for years before discovering that weight loss doesn't have to be grueling, depressing or discouraging. It can be easy, fun, painless and permanent.

To lose 1 pound, you have to create a deficit of 3,500 calories. By incorporating easy ways to cut or avoid 250-500 calories a day, you can lose 1/2-1 pound a week, or 26-52 pounds a year.

Following are 15 tips for losing 3-80 pounds a year by making one small change in your diet. We've also included five tips for blasting those 3-6 holiday pounds in eight weeks before they become permanent, plus four scrumptious "batch" recipes (three from world-famous chefs) that supply several tasty, lowfat meals each. Whip them up on weekends for a week's worth of healthy, hassle-free eating.
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15 simple tricks for lasting weight loss: lose 5-40 pounds this year by making just one of these easy changes - or more!

Depression and Anxiety would Gain Weight I

People who suffer from depression, anxiety or other mental health disorders are more likely to gain weight over time, according to a study published in the British Medical Journal.

Mika Kivimaki and colleagues at University College London followed more than 4363 British civil servants aged between 35 and 55 years and not obese at baseline, for 19 years. One questionnaire was administered and their body mass index measured at baseline and three times during the study.

People with symptoms of depression, anxiety or other mental disorders in the three evaluations were twice as likely to be obese at the last evaluation than those who never reported such symptoms.

More symptoms were reported frequently, the risk of becoming obese was important. This link remained even taking this into account in the analysis of risk factors for obesity such as the use of psychiatric drugs associated with weight gain .

Obesity did not increase significantly the risk of depression, anxiety or other mental disorders, as other studies have shown. "This does not mean there is no association, but it seemed much lower in our study," said Kivimaki.