‘Diet and exercise’ are the only two words, OK three, you need to remember if you’re looking to lose weight or just have better general health.

There’s been much written how the American and Western diet is totally out of balance. Too much bad stuff – like sugars, fat and salt. Even too much good stuff – like carbohydrates. Just too many calories coursing through our bodies.

Also with exercise, our lifestyle generally doesn’t require us to move our bodies much. We sit for long hours at our desks, on the couch, in front of the computer, in the car. You get the picture.

Here we’ll look at Diet And Exercise strategies, such as low GI diet and  that will help you lose pounds and live a healthier, more energetic life.

Diet  – eat to lose weight
We’ve been led to believe that losing weight is all about eating less. It is. And it isn’t.

There’s no better way to lose weight or gain health than by eating. It’s just what you eat that matters. Healthy meals mean healthy you.

No surprises but if you really, really want to lose those pounds then you simply must eat much less sugary, fatty and salty foods. There’s lots of reasons why but take my word for it, foods rich in these are poor for your health. And the leading causes of weight-gain and obesity. An effective diet and exercise plan aims to gradually reduce your sugar and salt and fat intake.

OK but I did promise something about eating when dieting.

The best diet and nutrition idea is to look for foods that fill you up. If I’m less hungry I tend to eat less, especially snacks. If I eat less, I lose weight. No great revelations there.
Low GI foods are the best guide I find for hunger satisfying meals. There’s plenty about the supermarket so start your education next time your there.

There are some foods that you can pretty much eat as much as you like in a diet and exercise plan. It’s vegetables. Green vegetables are especially good but makes sure you get other colors as well.

Exorcise your fat with exercise
Get it out of your body by moving more. There’s two ways to burn calories through exercise. Incidental exercise and planned exercise.

Incidental exercise is moving around in your daily life. Walking to the station. Climbing stairs to the cinema. Cleaning the house. If your mindful of this type of exercise and do more of it you can burn 10% to 15% of your daily calorie intake. Without even really trying. See, diet and exercise doesn’t have to be rocket science.
Just do a little more of this incidental movement  – get off the bus or train one stop early. Do some weeding in the garden. Walk to the shops. Just take a nice walk with family or friends.

You might find adding more low GI foods and high protein foods will help give you the sustained energy to exercise more.

Planned exercise. To really trim down and change your body shape you’ve got to make exercising a part of your week.
I recommend you take it gradually. First few weeks just half an hour jog/walk and a few push-ups and sit-ups.
It won’t take long before you start really looking forward to your exercise. It’s then you’ll get creative with the exercises and maybe target parts of your body that you really want to change.

With anything related to diet and exercise you’ve just got to get started. Start small and keep it going. Before long you’ll notice changes to your energy levels and your body shape. It’s these changes that will keep your diet and exercise on track.

Enjoy!

The term ‘metabolic rate’ means the energy (calories/kilojoules) you use over a day to keep your body going – your lungs breathing, your heart beating. This is also referred to as the resting or basal metabolic rate.

Researchers have calculated the exact amount of calories healthy weight and overweight people burn while sitting or lying quietly. They did this by measuring the amount of oxygen breathed in and the amount of carbon dioxide breathed out.

Myth Busted: Overweight and lean people have similar metabolic rates.

Results show overweight people use more energy or calories to keep their bodies working. This is because they have larger bodies with bigger muscles and internal organs.

However, once they take into account the differences in body size, lean and obese people have similar metabolic rates.

Increase muscle, increase metabolic rate.

Your metabolic rate can be influenced by your particular body composition and age. Muscle requires more energy than fat. And as we get older, most of us gain fat and lose muscle. This explains why the metabolic rate tends to decrease with age.

Also, two people the same age and weight can have different metabolic rates if one is fitter (and has more muscle) than the other.

People eat more than they think.

Many overweight people believe they eat very little but still put on weight and use the ‘slow metabolism’ theory, but research shows people often eat more than they think. Many also believe they eat healthy foods more often than is the case.

The bottom line.

You’ll gain weight if you consume more calories than your body uses. It all comes back to the guiding philosophy of eat less, eat better, move more. There’s no escaping this fact

Speed up your metabolic rate.

There are many pills, supplements and foods that say they speed up the metabolism. Most are unproven.

Nicotine and caffeine do have a small effect but any increase in the metabolism may have the effect of increasing in the heart rate. These aren’t recommended strategies for losing weight.

No miracles, just inescapable common sense.

No single ingredient will burn fat away without reducing the amount of calories you eat.

Burning calories.

The best way is to increase your levels of physical exercise and eating filling foods. Here’s a guide to how many calories you’ll use doing different activities:

• Walking 60 minutes – 200 kcals
• Gardening 60 minutes – 300 kcals
• Football 90 minutes – 600 kcals
• dancing 45 minutes – 450 kcals

The fact is increasing muscle and decreasing fat will lead to small but vital increases in your basal metabolic rate.

Eating less – Go Low GI

We’ve established that to lose weight we simply have to lose some food. Easier said than done. One effective way is to start including more low GI foods in your diet.

Also, increase the amount of high protein foods, especially in your breakfast cereal. The fuller you feel at the start of the day can determine how much food you consume during the day.

Eat more at breakfast and less and less during other meal times.

About the author

Justin Smidmore is the owner of The Metabolic Food Company, makers of SuperStart breakfast blend. He likes to give people commonsense information regarding weight loss, weight management and healthy eating. He is quick to add he is not a dietician (he’s not even sure how to spell it) or nutritionist.

Most weight loss plans simply ask too much -  they ask us to tip our lives completely over. We are often asked to make all our meals around highly processed foods that we didn’t select, cook, or even choose. Someone else make all of these decisions for us. No wonder most diets are not maintained, goals aren’t met and weight put straight back on.

So now what?

The better idea is to look at what you enjoy and work around that, at least to a degree. Eat more of the healthy stuff and less of the unhealthy, weight-increasing stuff.

• Alcohol – no doubt giving up drinking will help shed loads of weight. But some responsible adults enjoy a beer or glass of wine. You gotta enjoy life! So if you normally have a glass of wine a night, make it a glass every second night.
• Breakfast – bulk them up with fresh (or quality canned) fruit. Try low GI cereals which make you feel fuller for longer.
• Coffee and tea - have one less cup a day. Instead of sugar use a natural sweetener like Stevia.
• Snack on almonds and seed mix – sure it’s high in fat but it’s good fat, filling and natural.
• Dessert – instead of ice cream go for low fat yoghurt. Add some of that low GI cereal for texture and added satisfaction.
• Dinner – stir fry your favourite vegetables with lean chicken or beef. Use a herb and spice blend (with no sugar) for flavour boost.
• Carbs – reduce the amount, especially in your breakfast and dinner. Try your stirfry without rice or noodles -you’ll be surprised how easy it is.

These are just a few ideas. Remember the key is to maintain your diet until you reach your goal weight. To do this the diet has to fit into your life, not you into it.

Enjoy!

T’dah!

Yeah, right. Eat less food and I’ll lose weight. Easier said than done. Too good to be true. Too simple to be effective.

Eating Less can be done.

Here’s just a start of the filling, appetite suppressing, hunger pang thwarting ideas from reputable sources. There’ll be lots more to follow.

…. In fact, carbohydrates are natural appetite suppressants, because gram for gram, those carbohydrate foods with a low glycemic index are the most filling and prevent hunger pangs for longer periods of time.
Glucose Revolution by Thomas Wolever MD PhD, page 1

Remember, too, that fiber, for the most part, does not contribute calories. Also, that it helps you feel full and encourages appetite control because it absorbs fluid, expanding and creating the satisfied feeling the dieter craves.
Complete Guide Health Nutrition by Gary Null, page 141

Enjoy eating less,

Justin

If you are searching for the greatest weight loss exercise program and you have yet to discover something that really works, look at the kinds of programs that you have been using. Because your body is different and will react to exercise differently, you might need to concentrate on one type of exercise plan over another. Resistance training is time and again a highly successful system to help burn off those additional calories and develop the core muscles you’re looking for.

A weight loss exercise plan that offers you a good variety of options for working your trouble areas will help you tone up and thin down sooner. You wish to be able to work your abs and work your arms and legs just as much as you want to encourage your overall heart rate and hourly caloric burn.

You will want to skip your workout less often and you will notice results much earlier because you are dedicated to the process. You only require about one session every other day in order to develop the slimming that you crave.

Nearly all people go for the aerobic work out because it seems like it is more fun. You can just pop in a DVD or download some streaming video so that you can get in a good workout. With some bubbly personalities running the show, a cardio based DVD can appear like a good plan.

In some cases it can be enough. Though, when you are able to develop additional muscle thanks to resistance plans you are able to increase the number of calories that you burn on a daily basis.

Working out 4 days a week with an efficient weight loss exercise plan is all it takes to get your body in gear. You don’t have to devour exercise into every waking moment so that you can lose the weight that you fancy. In the event that you develop a consistent schedule you are more likely to lose weight regularly and attain your goals.

If you have been focusing on cardio for your losing weight exercise and you haven’t lost further weight even with your commitment to your own fun way of getting in a work out, you might need to add more resistance training to your daily routine. You normally only need to work out about four times per week so that you can develop a strong response within your body.

Today programs which promise quick weight loss are everywhere. It is hard for anyone who watches TV, or reads newspapers and magazines to miss these weight loss advertisements. These fad diets are very convincing, and are hard to resist for many people in our health-conscious society. Unfortunately, individuals who have quite a bit of weight to lose are frequently the true target audience for these programs. If fat diets worked, this would be fantastic. Sadly, most do not work. Overweight individuals spend a fortune on fad diets, only to be left in the same condition, or worse than before the “diet”. Many of these people are left feeling like they failed, rather than realizing that the fad diet program failed.

It is important to understand that the “diet industry” exists as a money making enterprise. It is not a charitable organization, and they do not operate out of the goodness of their hearts. Notice, most will not tell you “here is what you need to achieve healthy, permanent weight loss. Here is everything that you need, no charge”. Why is this? Because they are in the business of making money, not the business of making people successful, and healthy.

Now, the truth of the matter is that lasting weight loss requires very little financial obligation. Most of what is needed in order to become strong, slim, and fit is available to everyone. The ability to change, the desire to succeed, and the determination to stick with a healthy plan is what is most needed. Most overweight individuals have been taught that this is what they lack, and therefore why they have “failed”. The truth is that if these individuals did not posses these important qualities, the “diet industry” would not be generating the amount of wealth that they have. There is no magic cure, and no easy solution. Fad diets are a sham. Overweight individuals have made this industry quite wealthy. This has shown their determination and desire to change.

It is very important to forget just about everything that has been learned about weight loss through the “diet industry”. It is time to except the truth, which has existed all along. Just about all individuals possess the ability to achieve healthy weight loss, with very little, and usually no assistance. Stop blaming yourself, and lay the blame where it belongs. Now it is time to move forward to success.

Here is the truth of successful weight loss, and here is what you will need. Get a comfortable pair of sneakers. They do not have to be special or expensive, just comfortable, and well fitted. You will also need loose fitting, comfortable clothing. A sweat suit, or shorts and a tee-shirt are fine. You will also need a water bottle with a cover. Follow a healthy meal plan, which includes mostly fresh vegetables and fruit, and eliminates most sugar.

Make it a goal to exercise everyday. Even if you are just starting out, a small amount of exercise is better than none. As your stamina increases, so should the amount that you exercise. Make it a goal to increase each week, even if just by a few minutes.

Eat foods that are good for you, and taste good. Find ways to have fun with exercise. Drink plenty of water, and be good to yourself. You will eventually find that you are achieving your weight loss goals.

There are many fad diets around these days, which promise quick weight loss. Most include testimonials, and even photos, claiming results that would be tempting to anyone who has a few pounds to lose. An individual who has a large amount of weight to lose may feel desperate, depressed, and overwhelmed. As a result, this group will shell out an astronomical amount of money, chasing this promised miracle. More often than not, the diet fails, the overweight person starts to believe that weight loss is impossible for them, and the diet industry becomes more wealthy.

Understanding that the “diet industry” is in business to make money is important here. Unfortunately, it is very much reliant upon these individual’s failure, in order to ensure their purchase of the next fad diet program. Let’s face it, there are very few programs that offer a one-time membership fee for life. Programs that do offer this, as well as quite low fees, are generally the real deal. Beware of any program which is selling a specific food item, designed to create weight loss, but is only available through this program. These fad diets are not designed with healthy weight loss in mind, but rather to make money.

Here is the secret that the weight loss industry does not want people to learn. It will require hardly any money at all to become slimmer, stronger, and more healthy. This is the absolute truth. The largest investment that a person will make, will come from within themselves. What will be required, is the determination to succeed, and the willingness to continue. The weight loss industry understands that most overweight individuals possess an enormous amount of these characteristics. Think about it, how many people have the stamina to be told that they have failed, only to continue trying over and over again? The real problem, is that these very people have been misinformed, and used.

Anyone who is overweight should forget about all of the negative comments that have been made towards them. There is no benefit, or need for blame. Every person deserves and has the right and to feel good. Forget about the “failures” and look toward the success. Love yourself.

Here is the truth of successful weight loss, and here is what you will need. Get a comfortable pair of sneakers. They do not have to be special or expensive, just comfortable, and well fitted. You will also need loose fitting, comfortable clothing. A sweat suit, or shorts and a tee-shirt are fine. You will also need a water bottle with a cover. Follow a healthy meal plan, which includes mostly fresh vegetables and fruit, and eliminates most sugar.

Make it your goal to add just five minutes of exercise every day. A person may ask what good five minutes will do, however, for many, last week, getting off of the couch may have been an emotional challenge. Add five more minutes weekly, until you are in a regular workout routine.

Eat foods that are good for you, and taste good. Find ways to have fun with exercise. Drink plenty of water, and be good to yourself. You will eventually find that you are achieving your weight loss goals.

There had been many weight loss products introduced in the market. People who have weight issues are often attracted to try various weight loss products in the hopes that they would work for them. Unfortunately, not all of them work and in some cases, they even cause negative effects.

At present, one of the most popular weight loss products out in the market is the acai berries. These are actually fruits from acai palm trees that often grow from the Central and South America. Many local people have been using the berries for many years due to its purposes for cooking and as a medicinal product. In fact, in countries like Brazil, Belize and Peru, people use acai berries for desert products like yogurt or cakes.

Just recently, the weight loss properties and health benefits of the acai berries have been brought to the world when many companies started marketing the product as a dietary supplement. While it has only been sold as a fresh or dried fruit before, it now comes in juice, powder and tablet forms for easier handling and distribution. This is done so the many benefits of the acai tree could be brought to everyone around the globe.

Many researcher conducted studies to establish the health benefits that the acai berries provide. Aside from the weight loss, effect that it is very popular for, it is also believed to be helpful in the good performance of the body’s digestive, cardiovascular and immune systems. Many people who have used the product also claims that it provides healthier skin, better sleep and improved energy.

The acai berries have high fiber content. This is good in detoxifying the body and flushing out the toxins that thrives in the stomach. With these bad things out of the body, it can absorb more nutrients from the food we eat and improve our digestive process.

Our heart also benefits a lot from the acai berries. There are presence of omega vitamins in this fruit that lowers the blood cholesterol and helps improve the blood flow. It also has anti-oxidants that are said to be good for our bodies aging process.

With the countless benefits that acai berries provide to our health, many people deemed it as the SUPER FOOD. Many health professionals are not endorsing this product not only for weight loss but also for overall health. In fact, many TV shows and magazines featured the acai berries.

In the various forms that acai berries are now available, some chemical preservatives are added to improve its shelf life. If you rather have it in it’s purest, most organic form, you can also buy them as fresh or dried fruit. This is one of the best options available for those who are looking to find a dietary supplement. Not only help them with weight management but would also be good for their overall health condition.

Anyone could buy acai berries in many health stores all over the world. If you find it difficult to find one in your area or don’t want the hassle of going out of the way, there are also many companies selling them through the Internet. People who have pre-existing health conditions or pregnant women must consult their doctor’s first before taking acai berries or any other dietary supplements for that matter.

“The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion, releasing glucose rapidly into the bloodstream, have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. For most people, foods with a low GI have significant health benefits.”

One of those significant health benefits of low GI foods, like super low GI SuperStart, is how they help satisfy your hunger for longer. For people looking to lose or manage their weight the benefit of less hunger pangs and sustained energy is obvious. (If not so obvious…it’s less snacking!)

WHERE IS YOUR BREAKFAST CEREAL ON THE GLYCEMIC INDEX?

When independently tested with low fat milk SuperStart indexed at 32. Low GI foods are any that index below 55.

SuperStart achieves its low glycemic index from its unique blend of high quality cereals, grains, nuts and seeds.

We recommend people check the nutritional panel and ingredient list on all their products, especially breakfast cereals.

NOT ALL LOW GLYCEMIC INDEX BREAKFASTS ARE EQUAL.

Some low glycemic index cereals achieve their rating through highly condensed sugars found in most dried fruits, which result in a slower blood sugar reaction but are hard to digest.

One low GI muesli on the market, made from rolled oats, oat flour, diced apple and fruit concentrate has a low 7.8g (per 100g) of protein, carbohydrate total of 72.4g (per 100g) and sugar of 25.2g (per 100g). One-quarter of every serve is sugar!

SuperStart, on the other hand, has all natural ingredients like puffed Kamut, amaranth, roasted buckwheat, sunflower and pumpkin seeds, and whole hazelnuts. All the 13 ingredients give you:

- 16.6g (per 100g) protein.

- 44.5g (per 100g) of carbohydrates.

- 2.1% sugar…that’s all, and the sugar is found naturally in the ingredients, there’s none added.

- 13.3g (per 100g) of dietary fibre.