Health and Fitness

Eat Fiber block Fat

Fiber is the indigestible portion of all plants, its found in their cell walls and fiber provides the structural support to the plant. Dietary fiber comes from plant foods like grains, beans, fruits and vegetables. Animal products do not contain this dietary fiber. Most of the fiber rich foods are found to contain soluble and insoluble forms of fiber. Fibers, mainly the soluble fibers are medically potent as cholesterol reducers and help regulate blood sugar. While the insoluble forms of fiber are potent laxatives.

According to health experts diets consisting of more fiber help weight loss. The reasons fiberous foods fight against fat are,

• Fiber controls the intake of sugar and fat
• Fiber helps to regulate the level of blood sugar
• Fiber has a fat binding property

Most dietary fibers have zero calories in them. They have low sugar and fat content. So when you fill your stomach with fiber rich foods, there will be less space for fatty foods. As a  high fiber diet requires longer for food breakdown you do not feel hungry. The fibers bind to the fat you eat and help to remove them from your body before they are stored on your body as fat. Less Nutrients are absorbed from the food into your bloodstream as fiber slows down the production of insulin after a meal. Cholesterol is produced in our body by the liver. Food also provides a smaller portion of it. But as fat is blocked in the intestine by the fiber, most of the cholesterol does not get absorbed. Even the fat soluble vitamins are blocked by the fiber along with the fat.

The healthy approach to weight loss involves daily workouts, adequate diet and proper sleep. There is no role of over enthusiastic dieting and crash exercise. Mother Nature has so created our body that it can not withstand fast transformations.

Suppose, you are living a really sedentary lifestyle and someday you are requested to run 100 meters sprint. You will injure yourself, if you do not break any leg bones. You will be demoralized and it will put your level of fitness further back.

Dieting also demands slow and steady reduction in the amount you eat. The diet you consume calories will supply the required energy when you are doing any exercise schedule. If you starve, your performance in the work out program will also suffer.

Lifestyle modification

Simple modifications in your lifestyle will make a huge difference. Just follow these simple steps –

If you have a pet, take him outside for regular walking.

Add 30 minutes extra to your domestic work like gardening, dusting, cleaning etc.

Engage in any hobby that demands outdoor activity like hiking.

If travelling for a short distance like to the shop for a paper, use your feet.

If you can park your car at a distance from your destination. Take a quick walk from there.

Avoid sending e-mails to office colleagues. Go and personally meet him with a smile. Your PR (Personal Relations) will go up.

At times, we are advised by our friends that if you quit smoking, you’ll gain weight. There is misconception about the fact that obese persons may smoke to lose some weight. This is utterly baseless and the persons spreading this idea must be cursed. There is no relation between smoking and the prevention of weight gain.

A person becomes a smoker as there are some chemicals that induce habit formation in cigarette smoke. Most of the chemicals are harmful to our lungs, heart, blood and blood vessels, kidneys, pancreas and liver. All in all, cigarette smoke destabilizes the homeostasis of all the vital organs. Smoking does have some effect on our metabolic processes, but it does not affect the production of growth hormone, which is the main factor for our growth. Neither does smoking induce the production of fat and its storage.

Some persons who are addicted to smoking take food with the intention to help them to get over the psychological addiction to the habit, it is this that makes you fat.

Still you can lose weight if you develop lung cancer after several years of smoking. I hope this is not the best way to lose some weight. There are several healthy ways to shed some pounds. Why not try those?

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Simple ways to lose fat

Life can be hectic and trying to watch what you eat all the time as well as squeze in regular exercise is hard work, probably the main reason most people fail on their healthier lifestyle and fat loss plans is because they put themselves on strict rabbit food diets and try to do loads of exercise from day One. Trying to lose fat this way means they burn themselves out and go back to their old ways, probably putting on more fat than they had before.

Its best to keep your fatloss plans simple to start with and build up from there, do something you enjoy to burn off the fat. Maybe take up a new hobby like swimming, golf or squash. Do more walking, walk or cycle to work, take the stairs instead of the lift, take your kids to the park more often, walk to the shops, these are all simple things you can do to burn more fat. The start of your  fatloss plan is when you will lose the most weight and see the most improvement. Seeing this improvement will give you the motivation to step your exercise up a gear maybe doing some running, circuit training or you may find it usefull to buy an exercise video have a look at a good Exercise video database.

Simple diet changes that can help you lose fat.

1. Cut down the junkfood, the simple way to do this when you go to Mcdonalds for example is to order carrot sticks instead of chips, have a hamburger instead of a cheese burger, orange juice instead of a milkshake.

2. Eat Breakfast, strange but true eating breakfast will help you lose weight.

3. Have fruit for desert, have some tinned fruit with natural yogurt instead of ice cream.

4. Buy frozen yogurt instead of ice cream.

5. Eat fruit snacks, eating fruit snacks will help you stop feeling so hungry at meal times.

6. Don’t put any butter or spread in your sandwichs or on your bread.

7. Consider joining a weight loss group and Keep up to date with the latest weight loss tips

    

So there you have it follow the above simple things and you will lose fat.

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5 Tips for losing body fat

Body fat losing tip One

Do some cardiovascular exercise, cardiovascular exercise helps burn calories, increase your metabolisem, raise your body temperature (which means you don’t feel hungry for a while after) and it gets you away from the doughnuts.

Have a look at all the other stuff on this site about cardio exercise.

Super fat loss tip do the cardiovascular workout in the morning before breakfast.

Body fat losing tip Two

Eat breakfast, Always eat breakfast even if you don’t feel very hungry just have a Bannana or Apple or something.

Body fat losing tip Three

Eat more often, eating 6 small meals a day is much better than eating 3 big ones because it speeds up your metabolisem and it will also stop you stretching your belly out putting strain on the abdominal muscles.

Body fat losing tip Four

Start weight training, not just men but women to you won’t look like a female Arnie trust me I am a blogger, women don’t have enough testorone in their body to grow big muscles. Muscle burns fat even when your resting so if you have some muscle you’ll burn more fat.

Body fat losing tip Five

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Burn Fat by walking

When people think of losing weight through cardio exercise they usually think of running, the main problem with running or jogging as many people call it is its high impact and put lots of strain on the joints. The other problem with running is very few people can keep it up for very long when returning to exercise they run for about ten minutes then collapse, this doesn’t help them burn very much if any fat.

So what you need to do when your just starting your new exercise program is walk at a steady pace while pulling your belly in for 30-45 minutes 3 or 4 times a week and then you’ll burn more fat, as your cardiovascular fitness improves you’ll be able to start running.

Try and walk on gravel or sand because that will use your muscles more and burn more calories.