Can You Lose Weight with Intermittent Fasting? Part One.

Fasting has been around for eons, since ancient times. It’s a time and tested regime and a safe and healthy way to help with weight loss. In addition, research shows that it improves concentration, can assist with longevity, prevents cognition deficits n old age, prevents insulin resistance, and other benefits with health and well-being. Fasting is an ancient healing tradition and in our modern world of easy, convenience foods, coupled with an obesity epidemic, it now, more than ever, time to seriously consider intermittent fasting.

Intermittent fasting to help lose weight is a way of eating that involves a structured program. Let’s specifically look at how intermittent fasting can help you lose weight, and more importantly, keep it off, while maintaining a healthy lifestyle.

What is Intermittent Fasting?

Have you ever asked yourself the questions, ‘Why do I eat three meals every day?’ ‘How much food do I actually need to survive?’ ‘What if I didn’t eat for a day?’ ‘When should I eat?’ These are all important questions on the journey to understanding what intermittent fasting is. The great thing is that it takes no equipment, no costly diet plan or regimes, no miracle potions or promises, but just a disciplined mindset and purpose to lose weight.

All foods, no matter what it is, will increase insulin levels in your body, and the key to resistance prevention is periodic reduction of insulin levels. But how do you do this if you’re eating ‘all the time’ and not allowing your body and digestive system a rest? The answer is the complete voluntary abstinence of food, in other words, fasting.

Intermittent fasting is a voluntary exercise, a pattern of food consumption which alternates between periods of fasting, with consumption of only water, tea, or other non-food fluid. As an example, you could alternate between fasting for a 24-hour period, and then return to your eating period of 24 hours. When you consider that while you’re sleeping, your body is already in a fasting mode, by skipping breakfast, and adding an extra 6-8, or more hours on top of that, to fast is achievable.

So what’s happening to your body when it fasting from foods? It’s producing more insulin, and more insulin in your body helps to have increased insulin sensitivity, which means… you lose more fat. Bingo! By skipping breakfast, you’re extending the period of your body’s insulin sensitivity. Your body is on a fat loss mode for longer, hence you lose more weight.

By causing your body to fast longer, you’re producing and increasing growth hormone levels, which is what your body does naturally when trying to lose weight. Growth hormone promotes weight loss, and growth hormone levels are at their peak when intermittent fasting is involved, which means your body turns into a fat fighting machine and you lose more weight.

Won’t I Feel Hungry?

Like anything new that’s started, and which requires willpower, ie. an exercise program, studying, dieting, etc, intermittent fasting can be uncomfortable in the beginning, but its all about planning ahead. Fasting is a normal process which the body is involved in which allows for burning of excess body fat. Remember, that body fat is food energy that is stored. When you don’t eat, your body will simply consume it own fat reserves for energy, without any detrimental health consequences. That’s why, for most people, their first meal of the day is ‘break-fast’.

When you think about it, your body is constantly in two states, either eating (insulin high), or fasting (insulin low). As we eat, the food is ingested and converted into energy, to be used immediately, and some of this energy, from food, is stored for later use. As discussed earlier, insulin is the hormone involved in the storage of food energy; it rises when we eat, helping to store excess energy in two ways.

Sugars, called glycogen, are stored in the Liver, but obviously with limited storage space, and once that storage space is maximized, the liver starts to turn the excess glucose (sugar) into fat, which is stored in the Liver, ie. fatty liver. Can you start to see what happens next? Based on this physiological process in our body and Liver, there is no limit to the amount of fat created. Therefore, we have glycogen, with its limited storage space and which we utilize for energy and body fat, which has unlimited storage space, as most fat is deposited throughout the body.

With intermittent fasting, this process is reversed; insulin levels fall, which signals the body to start burning stored energy, because there is no more food coming into your body. Blood glucose levels fall, so your body has no choice but to rely on its glucose reserves out of storage, and begin to burn for energy.

Glycogen, with its limited storage space, is the most easily accessible energy source, broken down into glucose molecules to provide energy, and provide more than enough energy to fuel and power the body for 24-36 hours; after this, the body starts to break down its fat reserves for energy. Therefore, if eating and fasting are balanced, there is no weight gain. By now, you can start to understand the impact of eating non-stop on our bodies; if we start eating in the morning, until we go to bed, we’re spending most of our time consuming food and in the fed state, and only one thing can happen, over time… weight gain. That’s because we haven’t allowed our bodies any time to burn food energy.

Feast or Famine?

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating and to lose weight, we specifically need to increase the amount of time that our bodies are burning food energy. This is the concept of intermittent fasting.

Fasting will allow the body to use its stored energy. When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

Intermittent fasting is not something that everyone can try at one stage or another. It’s a simple strategy that can improve your health and assist in losing weight.

Intermittent fasting may be great for some, and not others., so the only way to find out is to try it out.
If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health.

In my next post, I will specifically be explaining the different strategies to intermittent fasting and how you can fit it into your fitness and weight loss regime.

Is Green Tea good for weight loss?

How-Green-Tea-Can-Help-You-Lose-Weight

Green tea has been used for centuries to cleanse the body of unwanted toxins and to aid digestion. In study after study, it is shown that green tea will help to lose weight. The University of Maryland suggests that consuming green tea can help your body to speed up the metabolism and burn fat. If you want to use green tea to help flatten your stomach, aim to consume at least 3-7 cups of unsweetened green tea every day. This will also lower LDL cholesterol (the bad stuff) by up to 16%. That’s impressive!

The history of Green tea goes back to the Chinese who have known the benefits of this herb for nearly 4000 years. Green tea in addition helps to fight disease, but it also aids in weight loss; it has been shown to boost the metabolic rate and increase fat burning in the short term.

Of all teas produced, green tea is the least processed and thus provides the most amount of antioxidant polyphenols, notably a catechin called epigallocatechin-3-gallate (EGCG), which is believed to be responsible for most of the health benefits linked to green tea. EGCG is the active compound in green tea that boosts the effects of some fat-burning hormones, such as norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown. Ultimately, your fat cell breaks down more fat, which is released into your bloodstream for use as energy by cells like muscle cells, which boosts your body’s metabolism.

Green Tea for Weight Loss

spoon-tea-green-tea-tea-leafs-How-Green-Tea-Can-Help-You-Lose-WeightNumerous studies show that green tea aids in weight loss for people who are dieting or want to shed a few pounds. Green tea may boost metabolism and help to burn body fat. One study confirmed that a combination of green tea and caffeine improved weight loss and maintenance in overweight and obese individuals. A second study found that weight maintenance following weight loss was not affected by green tea. It’s speculated that substances in green tea known as polyphenols, specifically the catechins, are responsible for the herb’s fat-burning effect. Green tea not only promotes fat loss, but specifically, the loss of visceral fat which is fat that accumulates in the tissues lining the abdominal cavity and surrounding the intestines (viscera) and internal organs, ie. belly fat or ‘your gut.’ Unlike fat deposits on the hips and thighs, visceral fat is highly associated with increased risk for disease, especially metabolic syndrome and type 2 diabetes.

What’s in Green Tea that helps with Weight Loss

spoon-tea-green-tea-tea-leafs-How-Green-Tea-Can-Help-You-Lose-WeightWe’re now going to delve into the science bit about how green tea helps with weight loss.

Green tea contains three major components that promote fat loss:

  1. catechins
  2. caffeine
  3. theanine

Studies show that green tea compounds promote fat loss by inhibiting both gastric and pancreatic lipase, the enzymes that digest triglycerides, and fatty acid synthetase, the enzyme responsible for synthesizing fatty acids into the form in which they can be stored in the body’s adipose (fat) cells. In one study, where mice were fed diets containing 2% green tea powder for 16 weeks, visceral fat decreased by 76.8%. Green tea also decreased blood levels of triglycerides (the chemical form in which most fats exist in the body). A human study, confirms green tea’s ability to not only reduce body fat, but it also confirmed damage to LDL cholesterol as well. After 12 weeks of drinking just one bottle (one litre) of green tea each day, 38 normal-to-overweight men had significantly lowered body weight, BMI, waist circumference, body fat mass and amount of subcutaneous fat. A 12-week trial in 240 men and women showed significant decreases in body fat percentage, body weight, waist circumference and belly fat from drinking green tea. Most studies show that green tea leads to increased weight loss and is effective at reducing dangerous abdominal fat. In one study, men who took green tea extract before exercise burned 17% more fat than men who didn’t take the supplement. This study also suggests that green tea can boost fat-burning effects during exercise.

When trying to lose weight, an effective exercise regimen should be added to your lifestyle and green tea will help in this capacity as green tea catechins appear to stimulate the use of fatty acids by liver and muscle cells, which in turn, increased fat burning, both during exercise and rest. In muscle cells, the ability to burn more fat translates into a reduction in the rate at which glycogen, the form in which carbohydrates are stored for ready access in muscle, is used up, thus allowing for longer exercise times. Green tea’s effect on muscle cells’ ability to take in and burn fatty acids, speeding up fat breakdown, is also thought to be the reason why it helps weight loss.

That’s enough science for one day!

Green Tea and Calories

Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exercise-spoon-tea-green-tea-tea-leafs-How-Green-Tea-Can-Help-You-Lose-WeightYour body is constantly burning calories, even when you’re sitting down doing nothing; this is known as your basal metabolic rate. Green tea will allow your body to burn even more calories at rest, with some studies showing an increase as high as 8%. Now, that’s a bonus! For the average male this can equate to 60-80 calories/day, and for women anywhere from 40-60 calories/day. How does this equate to real weight loss? In one study of 60 obese individuals who were drinking green tea, they lost 7 pounds and burned 183 more calories/day.

Green tea’s primary effect is to increase calorie expenditure, making you burn more fat, however, it doesn’t appear to have any noticeable effect on how much food you end up eating throughout the day.

Getting rid of Abdominal Fat with Green Tea

Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exercise-spoon-tea-green-tea-tea-leafs-How-Green-Tea-Can-Help-You-Lose-WeightGreen tea contains caffeine and polyphenols that affect the body in a number of ways. These different chemical compounds boost your metabolism, which speeds up the rate at which your body burns calories and hence, weight loss. One study found that an extract made from green tea increased metabolism by up to 4%, suggesting that green tea may help to increase the loss of belly (abdominal) fat.

Subcutaneous fat lodges under your skin, but you may also have significant amounts of visceral fat, also called belly fat, and high amounts of visceral fat are associated with inflammation and insulin resistance, both of which are strongly linked to several serious diseases, including type 2 diabetes and heart disease.

Several studies on green tea catechins show that although the weight loss effects are modest, a significant percentage of fat lost is harmful visceral fat.

It’s Easy being Green

Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exercise-spoon-tea-green-tea-tea-leafs-How-Green-Tea-Can-Help-You-Lose-WeightOverall, studies show that utilizing green tea as an everyday strategy will be beneficial to losing abdominal fat and dangerous visceral fat, which can cause health complications into the future. As most people’s weight loss goals are long term, the consumption of green tea will be one strategy to use in losing, maintaining, and keeping weight off. You’re also going to be involved in exercise, diet, and lifestyle changes, so utilizing green tea is one strategy to helping with your weight loss goals.

If you’re able to add anywhere from 3-7 cups of green tea a day to your regime, you’ll be well on your way to making significant changes in the amount of calories burned and in turn, reduction in fat from your belly, thighs, arms, neck and face.

If you can, avoid green tea which comes in tea bags as this is the powder which is usually swept off the floor from sorting out leaves. Instead, buy the leaf tea. Personally, I buy and consume the Longjin Dragon Well green tea which comes from the area of Longjing Village in Hangzhou, Zhejiang province in China. It is produced mostly by hand and renowned for its high quality, earning it the China Famous Tea title.

A Calorie, is a calorie, is a calorie. Right? Let’s find out.

foods-that-burn-calories-calorie-metabolism-exerciseThe other night my wife and I were watching a movie, when she pulled out a tin of biscuits. I pondered for a while thinking about whether I should have one, or two, or even three (in the end I had 6). Did I feel guilty? Yes and No! Did it affect my waistline? Yes and No! Did it make me rethink my diet strategy? Yes and No! Did I have to work harder the next day? Not really! You see, that morning I had run for 30 minutes, burning approximately 250-300 calories, and spent 30 minutes lifting weights.

In addition, there are certain foods that help us in losing weight and aid in our metabolism, and then, there are other foods that just cause hindrance and backsliding… these are the foods that you should be avoiding. But how do I know which foods are good for me? How many calories can I consume before I start putting on weight? What is a calorie and how does my body metabolize those calories?

Let’s find out, shall we!

What is a Calorie and where do they go?

Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exerciseThe scientific definition of a calorie is the following:

‘Calories are units of energy, contained within food, and used by the body to maintain health and life. Calories are associated with energy that is contained in protein, carbohydrates and fat, hence calories will have a given amount of energy available.’ In other words, it’s the energy of food. But how do you define what parts of food equate to a certain amount of calories. Essentially, calories are measured in grams, as far as our food intake is concerned, so…

1 gram of Protein = 4 calories

1 gram of Carbohydrates = 4 calories

1 gram of Fat = 9 calories

That’s it. Now calories are no longer a mystery. But in a normal meal that you sit down to, where do all those calories go? How do they get apportioned, and how do they actually energize our bodies? Again, let’s look at the physiology of our bodies and how calories are absorbed.

So that’s where it went!

If you think that your last meal is just sitting in your stomach waiting to get pooped out, well you’re half right and half wrong. As soon as your body consumes food it begins to move those essential calories to body organs, muscles, and… your belly. Research shows that your body processes and breaks down foods into the following percentages and areas.

Human-Body-Systems-Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exercise

Kidneys = 10%. Kidneys make sure your blood has the right amount of water and nutrients. If you’re not drinking enough water or nutrient rich foods, guess what? Bad blood.

Heart = 5-10%. The Heart gets the majority of its energy from fat. This helps the heart work longer. But don’t think you can pack on those fries or Oreo cookies… wrong sort of fat.

Liver, Pancreas, Spleen, and Adrenal glands = 23%. Post a meal the liver works really hard to absorb nutrients. Excess calories are stored as glycogen and this is what gives your body energy to move, whether it’s walking, running, lifting weights, rock-climbing… get the picture?

Muscles = 25%. Our muscles absorb the most amount of energy from calories. Because muscles are what makes us move (alongside our skeletal framework), and because muscles are such a large mass on our bodies, the more muscle you have, the more calories you burn. Ka ching! Now that’s starting to make sense. Hence, the more muscle you’re carrying, the better capacity you have for burning calories.

Brain = 10%. Glucose is food for your brain, that’s why when you miss a meal, you may feel faint.

Thermogenesis = 10%. Just the act of your body breaking down the food you’ve eaten will consume 1/10 of your calories.

Fat cells = 2-3%. Fat cells grow and divide as more calories are deposited. So when you eat that pizza, that’s where all the fat in that cheese is going… it’s being divided and distributed throughout your body.

???? = 10%. Where it goes, nobody knows! No, literally, some calories are unaccounted for, but they’re distributed somewhere around your body.

Calories vs Metabolism

Afterburn-effect-Human-Body-Systems-Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exerciseWe’ve learned about what a calorie is and how our bodies consume those calories, but where does metabolism fit into this equation, and how can you speed it up, if at all?

Metabolism is the rate that your body begins to burn calories, hence keeping your body alive and functioning. Metabolism is the end result, the energy produced, to keep all those organs in your body, alive and well, healthy and working, 24/7. It keeps your Heart beating, your lungs breathing, our blood pumping, and your brain ticking over, figuring out whether your going to get any money back on your tax return. These functions, in turn, are involuntary functions; it doesn’t take thought on our part. All it takes is the food we consume, and hopefully that food you’re consuming has energy rich nutrients to keep those body parts functioning effectively and for a very long time.

Your body burns calories 24/7, even while you’re asleep. When we split between sexes, women burn about 10 calories/pound of body weight/day (about 1,400 calories); men burn about 11 calories/pound of body weight/day (about 1,800 calories). During a 24-hour period your body is busy burning calories, and there are three processes the body uses to burn those calories.

Calorie Burn No.1: Thermic effect from eating

thermic-effect-of-food-Afterburn-effect-Human-Body-Systems-Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exercise

By simply going through the process of eating and digesting your food, you burn between 10-30% of calories. Think about it! By eating and satisfying your hunger, your body is actually burning calories. That’s awesome! Whoa Nellie! You need to remember that not all foods are created equal, and here’s why.

To digest 100g of protein, which equals 100 calories, your body will burn about 25 calories, but for every 100g of fats or carbohydrates, your body will only burn 10-15 calories. What does this mean? That by consuming more protein, your body will burn more calories, hence, lose more weight. Does that make sense? But let’s not go crazy and start eating Big Macs like they’re going out of fashion! It’s about the quality of the protein. Do you consume a Big Mac, or do you make a protein shake with other ingredients which are high in nutrients, eg. fruit and greens. Remember, it’s about thinking and eating sensibly for long term results which will aid in your health and well-being.

Calorie Burn No.2: Exercise

benefit-more-from-regular-exercise-thermic-effect-of-food-Afterburn-effect-Human-Body-Systems-Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exercise benefit-more-from-regular-exercise-thermic-effect-of-food-Afterburn-effect-Human-Body-Systems-Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exercise

Movement is an essential part of burning calories. Remember when you were a little kid running around like crazy, riding your bike everywhere… you couldn’t keep still. What did your body look like? Lean and thin. That’s what movement does for you. 10-15% of calories burned by your body comes from moving your muscles, whether it’s running, swimming, lifting weights, cardio, whatever. As long as your body is moving, you are burning calories. You now have to determine, how many calories you want to burn, how much movement/energy you need to expend, and for how long. Now that’s a pretty simple equation.

Calorie Burn No.3: Basal Metabolic Rate

BMR-benefit-more-from-regular-exercise-thermic-effect-of-food-Afterburn-effect-Human-Body-Systems-Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exercise

Basal metabolic rate (BMR) affects the rate in which your body burns calories. Your BMR determines whether you maintain, gain or lose weight. BMR accounts for 60-80% of your daily calorie expenditure. It refers to the calories your body is burning when you’re doing nothing, ie. sleeping, watching TV, sitting through a meeting, standing at the bus stop… you’re constantly burning calories. How does your body burn calories when it’s doing nothing? Our bodies are in constant motion; our heart is pounding, lungs are rising up and down by breathing, cells are dividing, muscles are twitching, and all of this, even when you’re sleeping. What a bonus!

So how do you use your BMR to lose weight? Set your daily calorie limit. To lose weight, you need to reduce your caloric intake below your total daily calorie requirement indicated by your BMR + activity level. Roughly speaking, putting yourself in a 500 calorie deficit every day should result in the loss of one pound/week.

Burn Baby Burn!

BMR-benefit-more-from-regular-exercise-thermic-effect-of-food-Afterburn-effect-Human-Body-Systems-Calories_How-Many-Calories-Should-I-Eat-If-I-Want-to-Lose-Weight-10-Steps-to-Help-You-Reach-Your-Weight-Loss-Goal-foods-that-burn-calories-calorie-metabolism-exerciseWe now know that the majority of daily caloric burn comes from physiological functions, thermic (heat) effect of eating and your body’s metabolism. So there we have it. The science of calories. But what do we do with this information now. Well it doesn’t mean we now go off and hit the gym for an hour or go run a 40km marathon.

Food choices which aid in basal metabolism will help to maximize your body’s fat burning potential; it doesn’t even depend on exercise, although this is the additional activity which really helps in defining your body’s health. Simply by eating and digesting, your body will burn calories, but it is now up to you to determine what foods you put into your body; are they going to be the foods that allow you to burn more calories or the foods that will retain those calories in your body.

Your food intake, and your diet can change your body into a fat-fighting dynamo. It’s just a matter of knowing which foods are doing this for you.

 

 

 

 

How to Lose Weight on a Vegan Diet-10 tips to get you started

how-to-lose-weight-on-a-vegan-dietWhy would anyone even consider attempting to lose weight by using a vegan diet? The vegan diet contains tons of fiber which will help shift all the toxins and waste currently sitting in your body. This fiber is what pushes all that waste out. By feeding your body fiber, you are constantly cleaning out your ‘plumbing’. The biggest culprit in western diets is animal products and they contain no fiber at all. Keep eating these animal products and you’ll keep clogging up your body with crap (literally) and your success at losing weight will continue to evade you. Vegan foods also offer numerous cancer-fighting nutrients so it’s a double whammy; increase your health and well-being and also lose weight. The two go hand in hand.

A new Food Paradigm (or Pyramid)

how-to-lose-weight-on-a-vegan-dietImagine a pyramid… at the top are foods with high fat to fiber content; these are usually nuts, high-fat fruits and vegetables like avocados and olives (about 80% fat), beans, peas, lentils and soy (the high protein foods, but relatively high in fat content). As you move down the pyramid fat amounts decrease, but fiber increases. These are the vegetables and fruit, two major food groups which fight disease, keeps you vibrant and healthy, and feeling young.

Keep focused on low-fat vegetables with leafy green vegetables offering you the bulk of nutrients required. As far as calorie counting is concerned, green vegetables are the most nutritious food on this earth.

At the very base of this pyramid are the starch foods; rice, potatoes, and whole grain foods. These are the ‘filler foods’as they will satisfy your hunger and fill you up. They’re low in fats, and rich in nutrients.

If you want to radically begin to lose weight, the concepts of losing weight on a vegan diet are based on fruits and low-fat vegetables (green vegetables).

Tips to Health

how-to-lose-weight-on-a-vegan-dietThese tips are in no hierarchy of order. Utilize all of them and they will allow you to lose weight on a vegan diet, guaranteed. There is not secret to these tips, only common sense and an ability to read your own body. It’s not about what’s working or what isn’t. By using these tips your ability to lose weight and keep it off will soon be part of a lifestyle which your body will adjust to very quickly because you’ll be putting foods into your body which contain water, fiber, and micro nutrients which are craved by the body. By avoiding the foods that are good for your body and eating huge amounts of hi fat, low fiber, foods, you’re eventually headed towards imminent disease.

Top 10 Tipshow-to-lose-weight-on-a-vegan-diet

  1. Exercise. Aerobic (running, bicycle, walking) including some weight training. Exercise goes hand in hand with the goal of losing weight. To lose that weight you have to actually sweat. Once you’ve done a warm up of about 3 minutes, you want to have a steady and constant pace. Start off with 30 minutes and then work your way up towards 45 minutes when you have enough stamina and experience. It’s all about keeping the heart rate up for at least 30 minutes. Remember to cool down for 5-10 minutes post your exercise.
  2. Toss those scales. It’s not about your weight, it’s about what you look like in a mirror. You’ll notice flab disappearing and muscle tone appearing. Muscle is denser than fat, so the more muscle you pack on, the more fat you’re losing. If you want proof, use a measuring tape instead of the scales; throw them away.
  3. Water is now your best friend. To lose weight on a vegan diet, you must consume water; not flavored water (you can put some lemon in your bottle) that you buy in the supermarket because that still contains sugars. As you’re eating fiber rich foods you need to assist in their movement through your intestines; that’s why water is so important, otherwise, the alternative is constipation, and that hurts! The goal for water intake is about 6-8 glasses per 24 hours. Remember, if you’re eating water rich fruits and vegetables, you can reduce this to 6 glasses per day.
  4. Green leafy vegetables. Anything that’s green and edible, eat it! Those pounds will drop off. Greens contain a lot of calcium which aid in losing weight. This is probably the easiest part of this journey to losing weight on a vegan diet. It’s a no-brainer!
  5. Eat fruit which is high in fiber. If you can avoid it, don’t consume large amounts of fruit juice, especially from the supermarket; they will cause you to become bloated (due to the sugar fermenting in your guts) and will cause dehydration (remember water is your best friend). If you can, when juicing, retain the pulp and throw into your salads for a bit of texture.
  6. Go Nuts! Nuts will provide the required ‘healthy’ fats which your body crave, not those artificial ‘trans fats’ which are in the majority of processed, refined food, which will cause disease. About 1/4 cup of nuts per day is adequate. Both raw nuts (providing important enzymes) and toasted nuts to add a bit of variety and texture.
  7. Add some protein powder to your diet regime. Apart from the protein already contained in a vegan diet, the additional protein found in powders are ideal for a quick meal replacement which is healthy and fills you up. Some of the best plant-based protein powders are pea, rice, and soy.
  8. A Salad a day keeps the doctor away, and also the added weight. Enhance your daily vegan diet by putting together a complete salad which can contain all the food groups discussed above. Use a base of greens, add fruits, soy based protein (in small amounts), mushrooms, carrots, quinoa, low-fat vegetables, nuts.
  9. Forget the Oils. Oil in our foods offer no nutrients, and they are refined foods. They contain no fiber at all. Did I mention that they are 100% fat. That’s going straight to your hips. You’re going to get enough healthy fats from nuts. By adding two tablespoons of oil in your salad (see #8 above) you add the fat content equivalent to two scoops of ice cream. Oils will also raise cholesterol levels, which will eventually end up clogging your arteries. Oil is bad, OK!
  10. Sugar is the bad boy on the block. Eat more of this stuff and your plan of losing weight on a vegan diet will be for naught. Sugars in your body cause yeast growth (why do you think they use it in beer manufacturing? It feeds the yeast). With sugars in your body and the growth of yeast, it is just about impossible to even attempt to lose weight. If you’re unable to live without sweeteners, try using something more organic such as, Date sugar, Fresh or dried fruits on oatmeal, Maple syrup, Molasses, and Organic unrefined cane sugar.

Change your Diet, change your Life

how-to-lose-weight-on-a-vegan-dietBy following these 10 tips, you’re well on the way to losing weight on a vegan diet. This is not about converting anyone into becoming a vegan, this is about the goal of losing weight. It’s clear than modern methods and diets are doing nothing for losing weight except more misery, cost, and putting that weight back on. These tips are about lifestyle, about radically changing your life and becoming a new you. It takes courage, a certain mindset and determination. Don’t let your prejudices get in the way of your right to lose the weight you don’t want and in turn is causing disease and helping you to become more unhealthy. Start by going through an inventory of the foods in your pantry and which need throwing out. It starts today, it starts now!

 

 

 

 

Belly Weight Loss Diet

scale-diet-fat-health-loss-belly-acceleratedAccelerating weight loss is easy and without pain. If you’re wanting to follow a belly weight loss diet, you just need to logically look at what foods should be eliminated and what to add. Here are the guidelines to follow.

Accelerating Weight Loss

  1. Eat only low fat, plant foods that come in their natural packages.
  2. No refined or processed foods at all.
  3. Never skips meals, and that includes breakfast.
  4. Drink one full glass of water half an hour before a meal. This will curb your appetite.
  5. Eliminate breads, alcohol and salt.
  6. Go light on all grain products.
  7. Go light on high-fat fruits and vegetables.
  8. Go very light on nuts and nut products.
  9. Make low fat vegetables the center of your diet.
  10. Snack on fruits. Fruit contains water and fiber, therefore they are filling.
  11. Try to eat at least one full meal salad a day with minimal dressing (with no oil). This daily salad will accelerate weight loss and rapidly increase belly weight loss.
  12. Try to exercise before meals.
  13. There are no exceptions to the above. If in doubt, read 1-11 again.

Feeling Full

scale-diet-fat-health-loss-belly-accelerated-caloriesWhenever we consume solid foods, it takes time for our stomachs to actually feel full, so there is a time lag between when you eat and when you eventually feel full. Based on the standard and typical American diet, a person could easily and quickly scoff down 2,500 calories in just one sitting, and still not feel that full sensation. In addition, that 2,500 calories is more than enough calories for a single day, but they’re consuming it in one sitting with dead calories. Can you start to see the picture of how easy it is to gain weight? Based on this, you need to intelligently create a diet which will help to lose belly fat, and accelerate weight loss.

The other consideration when consuming food is the time allowed to consume a full meal. It’s easy to justify scoffing down a meal in 5 minutes; we lead a busy lifestyle; I have to pick up the kids from school; I’m late for my hairdressing appointment; I’ve got a meeting in 5 minutes; etc. By taking the time required to eat in a relaxed manner, you give you stomach an opportunity to inform your brain that you’re full, but if you only have 5-10 minutes to eat, don’t stuff yourself to feel full, because you’ll end up consuming too many calories; do this on a daily basis, and before you know it, you’re on the slippery slide of weight gain. Remember, that your stomach will feel full within 15-20 minutes. If you’re following step #4 above, you’ll be drinking water before and also during your meal to help you fell full.

Exercise

scale-diet-fat-health-loss-belly-accelerated-exerciseIn our attempts to lose belly fat or go on a belly weight loss diet, we usually forget the most important factor in weight loss; exercise. Exercise will not only increase your muscle tone, improve your health, and rid you of excess fat in your body, but it will burn off those extra calories, tipping the scales in the right direction, which is down, rather than up. If you’re doing enough exercise, it will curb your appetite, hence following step #12 above is the best time in terms of weight loss. The combination of exercise and healthy, clean eating will help you to lose weight, and keep it off. Logical isn’t it?

What to be careful of

food-salad-healthy-vegetables-scale-diet-fat-health-loss-belly-accelerated-exerciseFollowing the above diet plan, you should be able to eat enough to make you feel full, but not put on extra weight-this is counter-intuitive, because you should eat when you’re hungry, but because you’re not stuffing your face with empty calories, you won’t gain weight. Don’t think that because you’re eating all this food when you’re hungry that you have to starve yourself, as in traditional diet plans. You’ll eventually find that you’re consuming more food than you previously ate, especially food that’s healthy, is good for you, and will assist in losing weight, and you will lose weight using this strategy. Natural plant foods are very low in calories and fat, and over time your body will adjust to this new way of eating. In the beginning you will need to be patient, persistent, and confident that this belly weight loss diet will help you lose the weight.

No exceptions to the rule means that you can’t cheat or think that loading up on refined, processed food will help you to lose belly fat and weight. Remember, you tried that and it didn’t work. Do something that works and will help you to lose weight. If you’re entertaining this type of behavior in your eating, there is only one thing for it; exercise. It’s the only magic bullet that will reverse a sedentary lifestyle. So make exercise a daily part of your life.

When you finally get down to your ideal weight, your weight loss will stabilize and your appearance will be transformed. Don’t worry that your friends will call you ‘skinny’ as, unfortunately, our overweight population is now the norm. Stay on course and reap the benefits of losing the weight and feeling healthy, and with a new-found love of exercise.

Keep on Target

food-salad-healthy-vegetables-scale-diet-fat-health-loss-belly-accelerated-exercise-target-goalsAccelerating weight loss is not a mystery. Trying to shift belly fat into the stratosphere shouldn’t be hard work, and definitely is not your cross to bear. It should be as easy as tying your shoes in the morning; a routine that you have done thousands of times. Once you see the results of what this diet strategy is doing for you and your image, it will be hard to make excuses. If you fall off the bandwagon, don’t fall off permanently. Get back on, and review the thirteen steps above. This will get you going again and give you the motivation to look at food in a different light; that food is there to help you lose weight, not put it on. Run away from refined, processed foods, and start eating clean and with the aim to get rid of that belly fat via the belly weight loss diet.

 

 

 

 

Juicing to Lose Fat

juicing-diet-healthy-lose-weight-vegetable-fruit

Juicing has been around since the 70s, and in recent years the notion of dieting using liquid diets and specifically, juice fasting to help lose fat has seen a major comeback. It’s an easy option which can be instrumental in shedding weight and helping you to lose fat. Juicing to lose fat has other major health benefits, not just to lose weight, although this is the main reason why you would want to go on a 30 or even 60 day fast. Juicing will make improvements to your auto-immune functioning, diabetes, heart conditions, lethargy and tiredness, skin tone and complexion, and overall well-being. Read ahead and find out what this juicing ‘thing’ is all about. As a disclaimer, there is no substitute to visiting your general practitioner for advice on health matters, especially relating to any preexisting symptoms which may require diagnosis and long term medical attention.

Why Juicing?

Juicing allows the individual to follow countless recipes which will allow not only obvious health benefits, but also by following the right kind of liquid diet, you will be able to lose weight faster than more common weight loss options and diet plans.

juicing-diet-healthy-lose-weight-vegetable-fruitJuicing is also a good kick starter, whether it’s the beginning phase of a radical diet/weight loss plan, or whether you’ve reached a plateau and you need a boost in motivation. This new approach in turn will give your body and mind a new lease of life. A ‘liquid diet’ is a quick, simple, and easy approach to the sometimes laborious routine of preparing meals and counting calories, and measuring fat content, etc. Juicing allows you to tailor recipes to your taste buds and your ultimate weight loss goals; you can start radically, or take it easy to see whether juicing will allow you to follow your weight loss plans and goals.

Juicing won’t allow you to starve yourself either. You will be able to consume the correct amount of micro nutrients that your body requires to lose fat. Your metabolism will start functioning, and your body will begin to lose fat, which equals weight which you’ve probably been carrying around for too long. Overall, juicing can be a well-balanced liquid diet which you can utilize as the launch for long term fat loss. What have you got to lose?

How many Calories do I need per day?

calories-juicing-fat-loss-belly-weightGaining weight is not a mystery. It follows a pretty simple formula. That formula is this: eat tonnes of unhealthy food + get no exercise = weight gain. Excluding any medical condition that may affect your weight gain, an excess gain in weight comes from consuming far too many calories throughout the day. You also need to be doing exercise to burn off those extra calories; if you don’t, this equates to increases in weight. But this doesn’t happen overnight. It’s a slow process which takes place over weeks, months and years, and is generally caused by our lifestyle, comfort eating, daily commitments to job or family, and poor diet choices. What is the result of consuming too many calories? Storage of adipose tissue (fat) around the face, neck, belly and thighs.

The average adult requires roughly 1600-2200 calories per day to maintain a healthy body weight; anything above that is weight gain, anything below that is weight loss. Juicing to lose fat will allow you to reduce unnecessary calories and toxins which are consumed. To lose weight, and body fat, nutritional experts recommend a reduction of 500 calories per day, which equates to about one pound of fat each week, therefore to reach this goal, the calorie intake per day required is anything between 1000-1800.

What happens if you’re over ambitious and you want to go below 1000 calories? It makes sense to radically reduce calories and therefore lose more weight, quicker. Wrong! For the average person, this should be avoided at all costs, especially when using a liquid diet to lose weight. You don’t want to be inadvertently causing yourself any undue harm, rather you need to be focused on losing weight effectively and using your body’s efficiency. Should your calories go below 1000 calories per day you may experience dizziness, nausea, low energy levels, hunger, insomnia, irritability, muscle loss, heart palpitations, and anxiety. You need enough calories per day for your body to function at its correct resting metabolic rate.

How much fluid do I need to consume?

Believe it or not, even though you’re consuming juices to lose fat, that samewater-consume-dehydration-fat-loss-weight- liquid diet is helping your body lose excess fat, but ironically, your body is also ridding itself of body fluids at a faster rate. You need fluids in your body to keep your blood flowing, to make your heart’s electrical system work properly, and to keep your muscles toned.

To counteract the potential of dehydration, you will need to consume adequate amounts of water throughout the day on top of the already consumed liquid juices. The only negative of this is that you’ll be visiting the bathroom a lot more often than usual, but remember it’s all for a good cause; losing weight and getting rid of body fat and toxins.

If you’re on to a good thing, stick to it… but not for too long!

water-consume-dehydration-fat-loss-weight-For long term weight loss and optimal health, a liquid juicing diet is not a permanent course of action, although you can achieve excellent results over 30 days; 60 days may be just a bit too radical for your body to get used to. Initially this is a great way to get your fat loss campaign off to an excellent start, eventually achieving an ideal weight and maintaining it.

Doing it the right way.

juicing-weight-belly-fat-loss-fruit-vegetablesBy utilizing regular juicing to lose fat, over a 30-day period, and up to four-six times per day, your body is consuming fewer calories than when eating solid foods. This in turn causes our body to burn excess fat because of the reduction in calories or ‘calorie deficit’. Reduction in weight is also attributed to how the Liver functions while on a liquid diet which is easier on the Liver and gives it more opportunity to process stored fats and remove them from your body. Due to our ‘modern’ diets and eating habits, Liver function is inhibited. This is because of the high fat, high calorie, and high toxin foods consumed.

A proper liquid diet, will not only help in reducing our bodies fat reserves, but will allow toxin build up to be flushed out. These toxins include heavy metals, chemicals absorbed from our environment, and byproducts of our body’s metabolic functions.

Juicing also allows our body to digest in a more relaxed and healthier way. Research shows that our bodies are capable of carrying large amounts of excess waste which need to be expelled. It’s unfortunate to realize that excess weight being carried around our mid section is directly attributed to waste that hasn’t been expelled from the body’s lower digestive tract. Gross, but true!

A 30 day juicing diet will alleviate this problem, getting rid of excess waste found in our bodies. As fiber rich foods are introduced into your juices, such as fruits and vegetables, the fiber will aid in the movement of waste products out of our bodies. This will help you feel less sluggish, giving you more energy; sluggishness is usually caused by the consumption of excess foods which are void of any fiber, rich in fat and sugars, and mostly have no nutritional value. What occurs is the food consumed sits in our stomach, the body sends blood to that area to enable proper function of the digestive organs. We then feel more fatigued, feeling like we need a nap.

Juicing… the way to lose that fat!

belly-fat-loss-weight-juicingJuicing, when viewed as a short term approach, can be an effective vehicle for losing weight. It’s nutritious, fiber rich, tasty, easily prepared, and the health benefits are monumental. Why wouldn’t you want to juice?

Initially, utilizing a 30-day plan on a juicing diet, you will be able to see radical and positive benefits within days, and within one to two weeks you will see massive reductions in weight and fat loss. Juicing for fat loss is a sensible approach to a weight loss program which will take you to another level, both in body and mind. It’s a diet plan that should not be taken lightly, but with confidence, determination, and a strategy, it will transform your body into a temple of health and well being.

 

 

 

 

About Fat Fighters

 

Hi everyone and welcome to Fat Fighters. Here you will learn about how you can combat issues, such as weight, diet, supplements, exercise, fitness and your lifestyle.

Fat Fighters want to help the reader to learn new skills and tips about how to approach their fat loss in a healthy, productive, and results driven way, which will transform your life, your relationships, your career, your lifestyle and your view on life and the future.

MY STORY

A long time ago, I struggled with body image, weight, yo-yo diets, and overall fitness, with everything that I attempted falling into a heap and moving back 10 steps rather than moving ahead; I was deflated, frustrated, and ready to give up. Heard this before?

I then began to do research. I read every book I could find on fitness, exercise, food, diet, bodybuilding, health, nutrition, and a ton of other subjects. It was exciting and revolutionary; I’d never really taken to any research in such a hedonistic way… nothing else mattered.

It’s all in the results right. And we’ve all heard ‘knowledge is power’. But knowledge is nothing unless you put in the work; and I did. I ate properly, I went to the gym several times a week to lift weights, I did cardio, I drank lots of water, and I learned about supplements that could enhance not only my figure, but also my DNA structure and my capacity to cut fat, naturally, and safely.

WHY I WANT TO HELP YOU

fat-loss-weight-diet-belly

At Fat Fighters we are committed to helping those who want to transform their life, their relationships, and their outlook on life. It’s hard to view anything in a positive light when you have a false image of who you really are, both on the inside (the most important) and on the outside (this is what will keep us alive in the long term).

Global research shows that the obesity epidemic is running out of control, with figures in the western world increasing frightening levels. By 2020, morbid obesity will affect 30% of the western world, due to our diets and lifestyle. Obesity, by 2025, will affect 50-65%, due solely to changes in diet and lifestyle choices. Within the next 5-10 years, if you’re not overweight now, statistics show that you may fall within the 3-60% of the population who suffers from this lifestyle choice.

This all can change by moderating our diet towards clean, wholesome, and energy driven food, and not fast, sugar laced, food which have 0 calories, but put on the weight like nothing else.

Start your journey today to find out what you can do to fight this epidemic and to change your life and become the person you were born to be, and can be, sooner than you think.

THE GOAL OF FAT FIGHTERS

fat-fighters-diet-weight loss

Fat Fighters is about education, research resources, ideas, diet plans, motivation, but above all, it’s about you and the journey you can take to totally transform your life today, and for ever.

Like Rocky, you need to have the ‘eye of the Tiger’, to be able to choose the tools you need to lose weight and to keep that weight off, and enjoy it in the process; if it’s hard, it’s not fun, and if it’s not fun, you won’t do it.

If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Luis

fatfighters.com