Tag Archives: fat loss

Diet and Exercise for Weight Loss

Weight loss involves both diet and exercise. But which one is more important. In my experience, you must do both you if want to lose weight and have a toned physique.

Diet & Exercise

You need both diet and exercise to lose weight. Photo by Webmd

I use to think that if I spent hours in the gym and still ate what I wanted that I would lose weight but that did not work. It does not matter how much you work out or how many calories you burn, if you do not eat healthy, you cannot maintain your weight. If you eat unhealthy meals your body will be too busy burning that energy off before it actually burns calories or fat.

For instance, if you eat a steak dinner and do not doing any exercise, you will burn off the calories from that dinner but the rest will be stored as fat. When you eat late at night your body still burn calories but not enough to lose weight significantly. I use to eat breakfast in the morning but I found out that if I skip breakfast, my body will burn more calories throughout the day and I will not feel that afternoon crash.

I start my day with a bottle of water or Gatorade to stay hydrated and wait until after 12 when I eat my first meal. I use to eat heavy in the morning, grits, eggs, sausage, but I learned that is not healthy for you because it is not nutritious. Eating heavy slows you down and not eating healthy causes many health problems such as diabetes, high blood pressure and risk for stroke.

I substitute fried foods for baked foods and I eat more whole grains, lean meats and fruits and vegetables. When I changed my diet I began to see real results when I combined my workouts. At first, I was just working out hard and still tried to eat what I wanted, but I was still getting fat.

I do not spend hours in the gym either. I only workout for about an hour a day and I usually have a protein shake afterwards. If I do get hungry in the morning, I eat something light like some fruit or drink a protein shake.

To say the least, weight loss really starts in the kitchen. If you can make small changes to your diet and add some physical activity in there, you are on the right path. If you are new to weight loss, it would to be best to consult your doctor to come up with a plan you can stick to. Until then have a blessed day and get started with your weight loss journey today.

Leeman Taylor, trainer from CPR training in Otttawa

Lose Weight, Belly Fat

When you lose weight but still have that stubborn belly fat it is quite frustrating. You work out hard on a regular basis and you eat healthy bur you still cannot seem to reduce belly fat. There are many reasons why you are not losing stomach fat and a lot of times it may be your genes, exercise routine or your diet. Today we will go over some reasons why you are achieving your weight loss goals but not losing fat around the waist.

Flat Stomach

Lose weight and belly fat by changing your diet, strength training and cardio. Photo by Trimmed and Toned

First off, why is belly fat stubborn? “Belly fat is often a sign of ‘stress’ or insulin resistance. When you are stressed, your cortisol levels rise, which may lead to storing fat in your middle,” Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition, says. “Genetics do play a role here as well, so if your parent tends to carry weight in their middle, you might end up doing the same.” You can still achieve that flat stomach you always dreamed of, so do not let genetics discourage you.

Also,  Cassie Lambert, NASM certified trainer and strength coach, mentioned that your weight-loss method may also play a role. “For example, a low-carbohydrate diet will kick-start weight loss, but this is because of the water loss from the glycogen in the muscles and not fat,” she explained. Lambert also cited large amounts of cardio as an example of how to quickly lose weight but not belly fat. In other words, you may be losing water weight and not fat stored in your body.

Evan Harden, personal trainer and National Bar League founder, said that losing weight too fast is a common mistake. “When that happens, it is hard to preserve muscle, let alone grow new muscle,” Harden said. “This leads to losing weight but not body fat and ultimately a poor body composition.” Losing weight slowly is essential to preserving muscle, and Harden noted that new research shows we should not lose more than one to three percent of our bodyweight per week.

Many of us have unrealistic weight loss goals and try to lose weight too rapid. When we do not see results fast we get discouraged and ultimately give up. Take your time and lose weight gradually.

Even though you cannot  spot reduce fat, there are nutrition and fitness ways that are effective for losing weight in the most proportional way possible. Shapiro recommended a nutrition plan that consists of high-fiber foods, lean proteins, and healthy fats at every meal.

“Visualize [your] plate and cut it in half. Make sure half the plate is full of plants, fruits, and veggies at every meal,” she advised. “Then cut the other half into quarters, and make sure one-quarter is protein and one-quarter is whole grains.”

It is great to be committed but if you ever fall off track do not beat yourself up. Just get back on the course next time and be consistent. Do not let one mistake affect your weight loss goal.

When it comes to workouts, a combination of strength training and high intensity cardio exercises is the best fitness routine to lose body fat. Strength training three to five times per week improves metabolic function and body composition according to Lambert. You increase your caloric deficit by including cardio workouts in your fat loss routine.

When we have a goal to lose weight and body fat, is it easy to be strictly focused on losing weight as fast as possible. Unfortunately, it is not healthy or effective to maintain weight loss that way. If we focus on good nutrition and daily exercise as a lifestyle, we are more likely to lose weight and belly fat in a healthy manner and keep if off.

Source: Flynn, C. “Why You’re Losing Weight but Not Belly Fat — and What to Do About It” www. Popsugar.com 16 May 2018

Leeman Taylor
B.S. Criminal Justice

Lose Belly Fat, Gain Muscle Mass

Losing weight and trying to get those six pack abs is not an easy task. I tried working out for hours in the gym to get that flat stomach that everyone loves but I was missing something. I was not making the changes that I needed to my diet to really shed those extra pounds around the belly.

Lose Belly Fat, Gain Muscle Mass

Eat more protein, lift weights and to cardio to get those six pack abs.

So recently, I began to skip breakfast (fasting) and only eat after 12 PM. My first meal would be a protein shake or some fruits. I also would exercise when I first get up in the morning for about an hour. I believe that researchers have it all wrong with what they say about breakfast. I think that it actually slows you down and stops your metabolism when you eat a big breakfast in the morning.

I want to gain muscle mass and have a six pack so I lift heavy weights then I do my cardio afterwards which is running. I do strength training for about 45 minutes then I usually run for the last 15 minutes. I try to work out at least four times a week to give my body enough time it needs to recover. Since I eat more fruits and vegetables now, my weight loss and muscle gain is more effective and my friends are starting to notice. It makes you feel good inside which you pack on those extra pounds of muscle and the compliments start rolling in.

I can remember one week I caught a stomach virus and I really was not eating well. I lost about 10 pounds just in a matter of days! This lets me know that you too can lose weight fast if you make changes to your diet but you do not have to starve yourself. To lose belly fat and shed those extra pounds, I changed my diet a little and went hard on my workouts. I only eat about twice per day, once in the afternoon and later on in the evening. If I feel like I am starving at night, I might eat some fruits to accommodate my appetite.

Watching what you eat is very important, I eat fish, chicken and turkey for my meats and fruits and vegetables to go along with it. I try to stay away from too much sugar and refined foods like white rice and bread. I eat more whole grains and I am working on drinking water more often. Just doing these things have helped my weight loss a lot and I am starting to gain more muscle mass now. I started my journey to gain muscle mass and maintain my weight for over a year now and it has been good so far. My goal is to maintain a flat stomach and keep the muscle mass going. I will keep you updated on my success. Thanks and God bless you all!

Leeman Taylor
B.S. Criminal Justice

Pasta Tied to Weight Loss

If you love pasta and also want to lose weight, there is good news for you. In a new study, eating pasta has been tied to weight loss.

Eating Pasta & Weight Loss

Eating pasta is linked to weight loss, study. Photo by Times of Malta

A study done at the University of Toronto looked at the results from 30 different studies of individuals who eat pasta as a part of a low glycemic diet. The pasta-eaters ate at least a half cup of noodles three times per week. They did not gain weight and lost about one pound after 12 weeks.

“The study found that pasta didn’t contribute to weight gain or increase in body fat,” lead author John Sievenpiper, MD, PhD, a clinician scientist at St. Michael’s Hospital, said in a statement. “In fact, analysis actually showed a small weight loss. So contrary to concerns, perhaps pasta can be part of a healthy diet such as a low GI diet.”

The trick is to pay attention to the low GI part. Foods that have a high glycemic index cause a rise in high blood pressure and have you feeling hungry afterwards. Low GI foods under 55 do the opposite and can help you lose weight. Sweet potatoes, beans and lentils are foods with low GI that you are probably already consuming.

Although this study sheds light on eating pasta, it does not mean you should stuff your plate with pasta on a regular basis. More trials are needed to examine the effect of pasta compared to other ‘healthy’ dietary patterns. Also, long-term research should be conducted on how people fare after a year or more on low glycemic diets that include pasta.

I do not believe that following a low GI diet is the secret to weight loss. Some of the most nutritious foods rank high on the glycemic index like watermelon and should not be avoided. The key is to eat smart by controlling your portion size and include whole grains to increase your chances of weight loss.

Source: Chiavaroli L, Kendall CWC, Braunstein CR, et al “Effect of pasta in the context of low-glycaemic index dietary patterns on body weight and markers of adiposity: a systematic review and meta-analysis of randomised controlled trials in adults” BMJ Open 2018;8:e019438. doi: 10.1136/bmjopen-2017-019438

Leeman Taylor
B.S. Criminal Justice

Will the Ketogenic Diet Help You Lose Weight?

In this world of living healthy and losing weight, there always seems to be a new diet that claims rapid weight loss and quick fixes for fat loss. The latest diet that has been drawing attention is the ketogenic diet — a high fat, low carb diet that changes the metabolism from carbohydrates to fat. Getting the proper gym equipment is necessary when you are trying to lose weight, visit https://flexmastergeneral.com/.

Keto Diet

The keto diet is basically a low-carb diet that focuses on eating moderate amounts of fat, such as avocados and cheese. Photo by Sott.net

Just like other popular diets, this one promises to result in rapid weight loss or better yet, fat loss. This diet was created in 1920 to treat children with epilepsy who did not respond to several medications. Since the restricted food choices make it difficult to follow, the ketogenic diet is “usually not recommended for adults,” according to the National Epilepsy Foundation.

The keto diet is basically a low-carb diet that focuses on eating moderate amounts of fat, such as avocados and cheese. When you eliminate carbohydrates, your body will burn stored fat through a process known as ketosis; which helps fat loss.

According to doctors, your body will enter this state in about two days and luckily, counting calories is not necessary. It is recommended that patients eat according to their appetites. Although you do not have to count calories, you have to pay attention to the fats, carbohydrates and proteins in your diet. Research shows that the keto diet works best when it includes less than 20 grams of carbs per day.

About 60 to 80 percent of your diet should be comprised of fat, registered dietitian Stacey Mattinson told Everyday Health. Then, about 1 gram of protein per kilogram of body weight is allowed. To figure out carb allowance, Mattinson explained that you need to determine the net carbs. This can be done by subtracting fiber from a food’s total carbohydrates.

One difficult thing about the keto diet and collagen additives is that even eating the wrong serving size of fruit could make your body burn carbs instead of fat. “It’s easy to get ‘kicked out’ of ketosis,” Mattinson said. Even meats need to be consumed in moderation, and certain types are off limits completely, like breaded chicken or cold cuts.

Studies have found, however that the keto diet does have some benefits. In 2012, a paper published in Nutrition found the plan could help diabetics maintain their blood sugar levels, though there is some concern about consuming excess amounts of fat. Many studies have found the diet to be effective for losing weight.

For the most part, medical advice is always recommended before starting a new diet. Any diet that eliminates an entire food group is a big concern for me. I love diets that are easy to follow and emphasize eating whole grains with fruits and vegetables. Everyone is different so finding a diet that works for you increases your chances of weight loss.

Source; Matthews. M, “What is Keto? Trendy Diet Allows for Plenty of Cheese and Fat” www.newsweek.com 13 March 2018

Leeman Taylor
B.S. Criminal Justice

Start Weight Loss Today

As the new year approaches many of us have goals of losing weight and becoming a healthier person. The holidays are here and if we are not careful, we can easily gain too much weight and make our goals of weight loss even tougher. Today I will share a few tips you can use to start your goal of becoming a healthier you before the new year begins.

Start Weight Loss Today

You can start weight loss today by taking small but steady steps to become a healthier you. Photo by The Dia Method

Slow but Steady

I know that you may be excited to lose weight and cannot wait to get that beach body that you dream of but be realistic. This means that your goals should be realistic and you should start off slow but be consistent. For instance, you can begin by losing 2 or 3 pounds per week and slowly increase your goal overtime. A great way to start exercising is by taking walks or jogging around the park and your local track. Take a friend with you if you feel yourself not motivated enough and this way you can inspire each other.

Make Small Changes to Your Diet

If you think you can ditch your current diet and start eating totally healthy overnight think again. You have to take your time and make small changes to your diet (adding supplements like the Omega Boom maybe) and over time it will become easier for you to eat healthy. You can start by adding more fruits and vegetables to your diet or replace sugary drinks with water. When I get tired of eating the same thing I switch it occasionally because it can get boring fast.

Do Not Give Up

When it seems like you have been working hard towards weight loss and you do not see immediate results you sometimes lose confidence. Sometimes it does take time to see noticeable results so if you don’t see a change at first, just keep going. Studies show that if you are making small progress but are consistent, you tend to keep the weight off longer overtime. If you do achieve your goals but reach a plateau, switch up your diet and exercise routine. Once your body gets use to a certain routine it becomes more difficult to lose weight because your metabolism has probably come to a standstill.

These are just general weight loss tips from Clinique Michel Gagner, but they provide a great way to get started today on your journey. Losing weight is not easy so it takes a lot of hard work and dedication to see real results. Certain natural supplements, like Ultra Omega Burn, may help you reach your goal at a faster pace, discover the benefits of Ultra Omega Burn today. Whatever you do, do not give up and stay focused on your weight loss goals to become healthier.

Leeman Taylor
B.S. Criminal Justice

Read this article to know more.

Cinnamon May Fight Obesity

Cinnamon is a sweet spice that most of us enjoy and the fact that it may help fight obesity just makes it even better.

Cinnamon

An essential oil in cinnamon attacks fat cells and could be used as a treatment to fight obesity, according to new study. Photo by Medical News Today

According to a new study published in the journal Metabolism, an essential oil found in cinnamon attacks fat cells and could be used to fight obesity.

Researchers from the University of Michigan found that the oil cinnamaldehyde boosts metabolic health by causing fat cells to start burning energy — a process called thermogenesis.

“Cinnamon has been part of our diets for thousands of years, and people generally enjoy it,” said Jun Wu, a research assistant professor at UM’s Life Sciences Institute. “So if it can help protect against obesity, too, it may offer an approach to metabolic health that is easier for patients to adhere to.”

I believe that too much of anything is not good for you especially when we are talking about sugar and spices. I do agree that if a spice like cinnamon has the potential to help you lose weight, it will not hurt to add it to your diet in moderation if you really enjoy it.

Cinnamaldehyde is what gives cinnamon its flavor.

The research reflects off cinnamaldehyde studies in mice, where the oil fought against obesity.

The new study, published in the December issue of the journal Metabolism, tested whether the same effect would happen in humans.

Using fat cells from volunteers, researchers treated the cells — called adipocytes — with cinnamaldehyde. The results found an “increased expression” of genes and enzymes that boost metabolism while increasing proteins beneficial to thermogenesis.

Wu suggests cinnamaldehyde could be used to fight obesity by way of activating thermogenesis. But she held off on endorsing cinnamon as a weight-loss treatment until further study is done.

More research is needed to discover cinnamaldehyde’s benefits and side effects.

Source: Jiang, Juan et al “Cinnamaldehyde induces fat cell-autonomous thermogenesis and metabolic reprogramming” Metabolism – Clinical and Experimental, Volume 77, 58 – 64

Leeman Taylor
B.S. Criminal Justice

Cheat Days May Help People Lose Weight

When you think about weight loss, it usually involves engaging in a long term diet and exercise plan. We know that when you are trying to lose weight, you have to be consistent and work hard.

Weight Loss - Strict Diets

According to a new study by Australian researchers, taking breaks or cheat days, while dieting may actually help aid weight loss. Photo by Verywell

According to a new study by Australian researchers, taking breaks or cheat days, while dieting may actually help aid weight loss.

In the study, two groups of obese men were involved in four-month diet that required them to restrict their calories by one-third.

The first group stuck to the diet for two weeks, then left the diet for two weeks, and continued to go on and off the diet in two-week cycles. While in the two week cycle off the strict diet, the dieters consumed calories equal to the number of calories they were burning, which created an energy balance.

On the other hand, the second group continued their diet during the four-month period.

Researchers found that the dieters who alternated between their strict diet and having cheat weeks lost more weight during the study, that was published in the International Journal of Obesity. Those who took days off their diet gained back less weight as well when the study was over.

“While further investigations are needed around this intermittent dieting approach, findings from this study provide preliminary support for the model as a superior alternative to continuous dieting for weight loss,” Nuala Byrne, the head of the University of Tasmania’s School of Health Sciences, and leader of the study said in a statement announcing the findings.

I believe that taking a break from dieting gives your body and mind a chance to rest but the key to weight loss is consistency.  You can really do some damage to your body during those off days and end up worse than you were when you started. However, I do believe in enjoying the foods you love but in portions. I do not see anything wrong with that chocolate or ice cream every now and then.

To get the best out of weight loss, I try to eat lean meats, fruits and vegetables, avoid sugary drinks and get some physical activity plus Ultra Omega Burn on a daily basis.

Source: Byrne; N.M et al. “Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study” International Journal of Obesity 19 September 2017

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Slow But Steady Wins the Weight-Loss Race

If you want to lose weight and keep it off, take your time and be consistent, a new study says.

Steady Weight-Loss

Slow and steady weight loss wins the race, a new study suggest. Photo by NutritionFacts.org

Researchers discovered that when dieter’s weight went up and down or swung irregularly, they were less likely to maintain weight loss over time.

“It seems that developing stable, repeatable behaviors related to food intake and weight loss early on in a weight-control program is really important for maintaining changes over the long term,” said study lead author Emily Feig. She is a former graduate student at Drexel University in Philadelphia.

I think when you try to lose too much weight at one time or set unrealistic goals, it puts too much pressure on you then that causes you to give up. Being patient will take that extra stress away and give you the freedom to be consistent which will help you maintain weight loss.

During the study, scientists analyzed why some individuals have more issues maintaining weight loss. The study authors inducted 183 individuals in a 12-month weight-loss program and monitored them for two years.

The people relied on meals replacement and set goals, for both their total calories and physical activity. Also, they reported on food behaviors such as binges, cravings and emotional eating. They did weekly weigh-ins during group meetings. The participants weighed in for a final time one year after the weight-loss program had ended.

The study, published Aug. 28 in the journal Obesity, discovered that the people who had erratic swings in their weight did not fare as well as those who reliably lost a consistent amount of weight over the course of the program.

“Settle on a weight-loss plan that you can maintain week in and week out, even if that means consistently losing three-quarters of a pound each week,” principal investigator Michael Lowe, a psychology professor at Drexel, said in a university news release.

Source: Drexel University, news release, Aug. 28, 2017

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Walnuts May Aid Weight Loss

Eating a good amount of walnuts may reduce your hunger and help you lose weight, a new study says.

Walnuts

Walnuts can reduce your hunger, says study. Photo by Alibaba

Consuming them activates a part of the brain linked to the regulation of hunger and cravings, according to the research published in the Diabetes, Obesity and Metabolism journal.

A study that included 10 obese people were given diets over two sets of five-day sessions while living at a research center. Over the course of the two day sessions, they were given two types of smoothies on a daily basis. One of the smoothies had 48 grams of walnuts and the other one did not contain walnuts but were designed to taste the same and have equivalent nutritional value.

The participants that had the walnut smoothie reported having a reduced appetite. A functional magnetic resonance imaging (fMRI) scan was used at the end of each session to look at the brain as the participants were shown images, some of the foods included hamburgers and desserts as well as neutral items such as flowers and rocks and finally pictures of vegetables and other undesirable foods.

The results found that a part of the brain known as the right insula was active when people who had ate the walnuts were shown the foods considered to be highly-desirable.

Walnuts are found to have many benefits such as lowering your cholesterol, controlling diabetes and improving your metabolism. These types of nuts may not be the best tasting to some but I eat them once in a while when I feel hungry and they are available.

Although this is a small study, it is a step closer to figuring out why walnuts have such an effect on the brain but more research still needs to be done. This is not a weight loss study but it is a demonstration on how walnuts can affect your hunger and increase your chances of losing weight.

Sources:

Farr OM , Tuccinardi D , Upadhyay J , Oussaada SM , Mantzoros CS . Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study. Diabetes Obes Metab. 2017;1–5. https://doi.org/10.1111/dom.13060

11 Incredible Benefits of Walnuts Nutrition

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer