Bodybuilding Fat Loss

Monday, May 12, 2008

The Importance of Water for Weight Loss

Three quarters of the earth's surface is covered with water. Over the millennia it has shaped the earth, changing its structures and transforming it. Water has the same potential for the dieter, transforming their body.

The human body is between 45 and 75 percent water, depending on the amount of lean tissue and fat. Lean tissue (which includes muscles, bones, organs, skin, etc.) contains over 70 percent water, while fat (adipose) tissue contains only 10 percent. So, the leaner a person is, the more water their body holds. This is why it is essential for athletes with larger amounts of lean muscle tissue to take in greater quantities of water than the average Joe (or Jane) on the street. Water is one of the (if not THE) most important nutrients in the body.

Water makes up a large percentage of the volume of blood. Over 80 percent of the blood's volume is water. Water is important for transport. It helps transport electrolytes and energy throughout the body to target cells. It is also involved in many of the chemical reactions in the body, necessary for producing energy and maintaining homeostasis. Water is important in the digestive process, as well. It is essential in the removal of waste from the anabolic (building up) and catabolic (tearing down) processes going on in the body every minute, especially in dieters.

Myths
Drinking too much water will make you bloated and promote water retention. Old wives tale (sorry to any old wives out there.) Drinking water actually helps promote the flushing of water out of the system. The body only holds on to water when it thinks there is going to be a shortage. If it is getting an adequate supply, it will use the water for all its essential functions.

Ice cold water promotes more calorie burning. This one didn't come from old wives, but instead from misguided scientists. The belief was that since the water was cold going in, the body would have to burn extra calories to heat the water up. This simply is not true. The internal temperature of the body is enough to passively warm the water as it passes through the digestive system and into the bloodstream. So, ice cold water is good for a hot day to cool you off, but it does not promote more active calorie burning.

Drinking water with a meal slows down the digestion. This one has no real basis anywhere. Water is a key component in the digestive process. Drinking too much water during a meal might slow down the digestive process, but that is due to a full stomach, not the water. Anytime the stomach is stretched to capacity its ability to digest the foods becomes slightly inhibited. Drinking a regular glass of water with a meal will actually enhance digestion.

The Truth
Drink water. Drinking at least six to eight (up to ten is better) glasses of water a day will improve overall health and enhance weight loss efforts. By keeping the body functioning properly, enhancing digestion, promoting the elimination of waste, and feeding lean tissues water will help you achieve a healthy weight loss.

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie-shifting diet and learned easy ways to change routines and habits to keep weight.

Now you know the importance of water for weight loss. The Right Diet requires that you drink about 10 glasses of water per day to deliver maximum effect.

The Truth Behind Fad Diets Warns You Of The Dangers Of Fad Dieting

You put on a few extra pounds over the holidays or maybe you're someone who has been struggling with your weight most of your life. You're desperate to shed that extra baggage and you want to do it quickly. So, you set out on your quest for information about the latest miracle diet out there, promising you inches off your waistline in no time at all and with no effort. As you compare these different fad diets, you're soon faced with the ridiculous dilemma of whether you're willing to survive on grapefruit, cabbage soup, or ready to head to the local butcher to load up on meat for that high-protein, low-carb diet.

Let's shed some light on how the United States Surgeon General's Report defines these types of diets. A fad diet includes "the promotion for profit of special foods, products, processes, or appliances with false or misleading health or therapeutic claims." The truth behind most fad diets is that these products come from companies simply interested in promoting their latest diet products. In order to successfully sell their product or service, many of these companies erroneously claim that their particular product can cause rapid weight loss or help in the prevention or cure of a disease. Another common trait in the advertisement of fad diets is claims that certain foods are harmful and that you should avoid them completely. As with any other product or service out there, the purpose of their advertisement is to create a sense of urgency and need so you'll purchase their products over their competitors' products.

Fad diets have been used for decades, changing over time to fit the trends. They are developed and promoted for use by consumers to shed a lot of weight over a short period. More than likely, you'll shed some quick pounds with these types of diets. However, because of the way these diets generally work, not only are you likely to gain the weight back quickly when you discontinue the diet, but you may also be putting your health at risk.

Let's examine this more closely. Fad diets such as the cabbage soup diet, grapefruit diet, and high protein diets encourage you use the targeted food as the main staple in your diet, eating it over and over again, while avoiding or minimizing consumption of most other foods. The low caloric intake is what causes you to lose the initial weight. However, what many people fail to realize is that the weight you're losing is mainly from water and lean muscle, not body fat. This factor alone tells you that you're not receiving any long-term benefits. Also, by not having a balanced diet, your body will be depleted of essential vitamins, minerals, and energy it needs to keep you fit and healthy.

In fact, recent research indicates that persons who repeatedly go on these "yo-yo" diets may actually be reducing their life span.

Unfortunately, there are only a few regulations or controls in existence today to help protect consumers from these possibly dangerous weight loss product 'peddlers'. A few organizations, such as the American Dietetic Association (ADA) and the American Academy of Family Physicians warn us all to be weary of any so-called "diet" that states any of the following:

Any diet that promises to help you lose significant amounts of weight in a short period.
One that implies that weight loss can be achieved without exercise and/or without reducing your intake of fatty foods.
Diets based on undocumented studies or bases claims on "before and after" pictures.
Diets that offer testimonials from clients or "experts" in weight loss or nutrition. Remember, on almost every occasion, these are actors paid to do commercials.

A good rule of thumb is "if it sounds too good to be true, it probably is". Don't get me wrong. When combined with balanced nutrition, a healthy lifestyle, and changes in unhealthy eating habits, certain components of some of these fad diets can be useful aids in your weight loss program. The goal is to achieve balance in your life by creating patterns and behaviors that are consistent, realistic, and will help you achieve your weight loss goals in healthy, productive ways.

If you want to lose weight and keep it off, fad diets are not the answer. Understanding what is causing you to gain weight or not lose the weight you already have is one important key to success in your weight loss regimen. Having this understanding can help you heal your self-image and allow you to discover what needs to change in your behaviors and eating habits. Add in regular exercise and a balanced, varied, nutritious diet are you're sure to achieve your long-tern weight loss and fitness goals.

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10 Quick Weight Loss Tips

Eating and exercising are your partners in success when it comes to effective and quick weight loss. Dieting alone can cause a loss of muscle which not only reduces your shape, but also your ability to burn calories. When you exercise you need to eat well to support the body, as it rises up to the physical challenge.

Stick to the following quick weight loss tips and you will be able to combine healthy eating with fat burning exercise to achieve, and maintain that look you have always wanted:

Choose a diet that uses foods you like, and that consists of a decent variety. It should allow you to eat carbohydrates, proteins and some fats. Your body has evolved in using all these elements -- they wont harm you. The diet should let you eat 4 to 6 smaller meals a day, with snacks in between.

Eat low in fat, eat lots of fruits and vegetables, eat whole grains, avoid too much sugar, watch your salt intake and limit your consumption of alcohol.

Eat before and after exercising -- Eat at least 90 minutes before working out to fuel your body and to prevent indigestion. Eat afterwards to replace used energy.

Have breakfast -- Your body needs a kickstart in the morning to restart its metabolism -- don't deny it!

Always have nutritious snacks handy. Try to provide yourself with healthy alternatives to the wrong kinds of snacks, eat fruits, vegetable sticks, nuts, rice cakes and dried fruits.

Don't think of food as being "the enemy" -- When you work out regularly, you will start seeing it for what it is -- a source of energy. Ask yourself if what you are about to eat is nutritional and will give you energy. Or is it just empty calories?

Eat more often, but smaller portions. If you don't eat for a length of time, your metabolism will slow down.

If you really must be naughty and have that chocolate bar, have it after your workout. Your metabolism will be at its peak, and why not reward yourself?

Stay hydrated -- Drink 8 to 10 glasses of water each day. In stead of washing down a glass at a time, have a bottle of water handy and sip on it during the day.

Power snack before an upcoming meeting, or physical pursuit -- Stock up from the local health store with rice cakes, oats, rusks, sunflower bars, nuts and if you have a sweet tooth like me, yoghurt and honey!

Some of these may seem obvious, but we all need to be reminded sometimes of the true and healthy ways to quick weight loss -- and living an active life combined with wholesome nutrition.

Get your free copy of "35 Foods To Lose Weight And Live Healthy" at The Healthy Living Blog, presented to you by your Top 10 Diets.

Fastest and Healthiest Weight Loss Program - What You've Never Been Told

What is a factor in how to lose weight fast that isn't directly related to a diet or exercise program? Did you know that a combination of non-diet, and non-exercise related factors can actually increase your fast weight loss goal successes up to four times? If you're looking to lose 10 pounds in a week or just lose 15 pounds fast, these factors can make all the difference!

According to studies published in the Journal of the American Medical Association (JAMA), there are definitely slower and faster ways to lose weight.

Following are some little-known tips that can help you evaluate whether a program will promote fast weight loss while still being healthy. These factors were found in a variety of studies showing significant differences than their counterparts in promoting faster and/or better long-term results.

The fastest and healthiest weight loss program should:

Be a commercial directed program rather than self-study
- A detailed food plan
- An activity plan
- A behaviormodification plan focused primarily on cognitive restructuring

Reduce calories as well as fat in the diet plan

Offer a prepared meal plan (31% more weight loss on average with this factor alone)
- Pre-cooked meals designed to meet strict diet plan guidelines
- Prepared snacks are available to meet energy requirements

Encourage regular physical exercise more than 200 minutes per week

Be web-based or a well-supported group therapy program
- Participant logs onto the website frequently or attends regular meetings
- Participation in support modalities is encouraged regularly and followed up on by interventionists.

Engage the participant in behavior therapy
- Regular online submission of self-monitoring diaries with individualized therapist feedback
- Online forum
- Regularly emailed behavioral lessons

Have counseling done by a human via email rather than computer-automated counseling

Whether you want to lose 15 pounds fast, or just lose 10 pounds in a week, these factors are important. Finding a fast and healthy weight loss program that offers several of these factors could be a significant enhancement towards reaching your weight goals. Probably the best point would be to look for a program that offers prepared meals. Just prepared meals alone can up your weight loss an average of 31 percent-and it also greatly enhances quality of life, ease of participation, and longevity in the program.

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