Lose Weight Successfully

Everybody expends a different amount of energy every day, which depends on many factors such as physical activity and the composition of the diet. However, the basal metabolism, or basal metabolic reate (BMR) remains somewhat constant.

Energy Expended

Your BMR is the rate at which the body expends energy for maintenance activities, such as keeping the body alive, organ function, etc. Your BMR is lowest when sleeping; however, most methods measure your BMR when awake, but under controlled conditions of resting and constant room temperature. Your BMR is therefore an estimate of the number of calories you would burn over 24 hours while lying down, not sleeping. Your actual metabolic rate is estimated by adding the caloric cost of all the activities in which you engage throughout the day to your BMR.

Increasing Metabolic Rate

Getting rid of fat permanently is made easier by increasing metabolic rate. Increasing both muscle mass and activity level increases the body's metabolic rate. It is possible to gain muscle mass and lose fat at the same time. Never sacrifice muscle tissue during the fat loss process. Instead, build more muscle to burn more calories. You will lose fat more quickly and be more successful at keeping it off. 

       Positive Affects of Weight Loss on the Heart

Being overweight is a risk factor for heart disease. When you have heart disease, taking off excess pounds is one of the most important things you can do to feel better and stay healthy. The benefits of weight loss are many. Losing weight and exercising more can help control excess fat around the heart. Weight Loss can help lower blood pressure and improve your cholesterol and triglyceride levels. It can also improve how your heart and blood vessels work and decrease inflammation throughout the body.

Fat Deposits

Inflammation is thought to play a key role in the buildup of fatty deposits inside the arteries. Losing just 5 to 15 percent of your body weight may help reduce your risk of developing heart disease or having a stroke.

Women and Obesity

Excess weight doesn't just affect your heart. In women, obesity has been linked to diabetes, cancer of the breast and lining of the uterus, bladder and bowel control problems, Arthritis,  irregular menstrual periods and infertility. Healthy habits can go a long way in preventing these problems, however, just losing 10 to 20 pounds can help significantly reduce your health risks.  

How would you like to lose weight in 5-weeks or less! Click here to lean more about the 5-Factor program 

                DAIRY FOODS AND WEIGHT LOSS

Stocking the refrigerator with milk, cheese, and yogurt may make it easier to lose those extra pounds and burn fat without cutting back drastically on calories, according to research. Although calories still count, the study showed that obese adults who ate a high dairy diet lost significantly more weight and fat than those who ate a low-dairy diet containing the same number of calories.

Double Fat Loss

If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction. The study also showed that eating three to four servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone using pills or calcium fortified foods.

                     JUMP START WITH OATMEAL

The best way to get a nutritional breakfast that will not take a lot of time to prepare is fixing a one-cup serving of oatmeal. Oatmeal has many nutrients, which include vitamin E, zinc, magnesium, selenium, copper and iron. Best of all, it is a good source of protein and fiber.

Oatmeal is made from oats; therefore a source of soluble and insoluble fiber. According to the American Cancer Society, insoluble fiber’s cancer-fighting properties are due to breaking down bile acids and reducing their toxicity. Soluble fiber reduces LDL, bad cholesterol, without lowering HDL, good cholesterol.

Soluble and Insoluble Fiber

The difference between soluble and insoluble fiber is what they do in the body. Insoluble fiber’s main role is that it makes stools heavier and speeds passage through the intestine. Soluble fiber breaks down as it passes through the digestive tract. It forms a gel that traps some substances relating to high cholesterol thereby, reducing absorption in the blood stream.

So for optimal health benefits jump-start your day with a delicious, nutritious bowl of hearty oatmeal.

                   DOES YOUR NEW DIET WORK?

At any one time, half the nation's men and two thirds of the women are trying to lose weight. The more we try to lose, the more we seem to gain. Nearly two thirds of adult Americans are overweight or obese, say the Center for Disease Control and Prevention. We've gained on an average, nearly eight pounds apiece since 1986. 

The American Obesity Association estimates that being obese is linked to 300,000 premature deaths a year, making being overweight a health problem rivaling smoking.       

The Diet Gimmick

There are more than 4,000 books on diets and dieting, and publishers keep them coming. The truth is that it doesn't matter if your're on a low-fat diet or a low-carb diet; what matters is how many calories you consume. Some diets appear to be taking off weight because they are "gimmicks" that make people pay attention to what they eat, so they eat less and this means consuming less calories. 

Personal Fitness and Nutrition Program

So if you're one of the many who tried unsuccessfully to get fit, maybe it's time to hire a certified personal trainer. I can design a personal fitness  program for you that focuses on you. My healthy body program will include nutritional guidance targeted at losing overall body fat and boosting your metabolism. All of my personalized programs are created to do just that. Why not get started today putting your time and money into something that really works? 

Contact me to get your free fitness assessment and get the first hour free.         

                    HEALTHY SEASONING-  Curry Powder

Adding Curry to your diet may help prevent breast, ovarian and pancreatic cancers.

                           Shrimp Curry with Rice 

Makes 4 servings, 233 calories,  26 g protein, 14 g carbodydrates, 9 g fat (1 g saturated fat) 4 g fiber  

1 lb of cooked shrimp     1 onion, grated     3 garlic cloves,crushed      1 14oz can chopped tomatoes,   l mild red chili pepper, chopped      2 tsp curry powder    2 tbsp vegetable oil         1 tbsp peeled, sliced ginger     1 tsp turmeric     1 tsp ground coriander   handful of chopped cilantro     1 cup or more of white rice     juice of 2  fresh limes      salt and pepper to taste prior to serving

Heat oil in a large pan over medium heat. Add onion, garlic, and chili; Cook five minutes. Mix in spices and then add the shrimp; cook three minutes. Pour in tomatoes and lime juice. Stir and bring to a boil. Reduce heat and simmer five minutes. Add cilantro and serve with rice.  

                          SPINACH SALAD

Makes 4 Servings    With Warm Bacon Dressing              160 calories per serving  11g total fat, 4 g sat fat, 8 g carbs, 7 g protein, 2 g fiber

8 cups fresh spinach leaves                 1 pkg 8 oz white butt mushrooms    1/2 red onion,   black pepper              5 slices bacon,                                  1/12 tbsp finely chopped shallot         1/2 cup red vinegar                              1 to  2 tbsp  honey mustard,

To make the dressing: In a large skillet, cook the bacon over medium heat until crisp and golden brown, remove and place on a paper towel to drain, reserve 2 tbsp bacon fat in skillet, crumble bacon and set aside, heat skillet to medium high heat and add shallots, cook while stirring occasionally for 2 minutes, whisk in vinegar and mustard, add crumbled bacon, bring to a simmer, add pepper to taste and remove from heat.

To make the salad: In a large bowl, toss together spinach, mushroom, onion, pour dressing over salad and toss to combine. Serve warm.

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          GREEN BEAN AND RED POTATO SAUTE'

1 1b baby red potatoes cut in halves, 1 1b fresh green beans, trimmed in halves                                                        

1 1/2 tbsp extra-virgin olive                                                                              l garlic clove, minced                                                                                                                                         3 tbsp chopped fresh basil

Boil a large pot of salted water. Add the red potatoes and cook until almost tender, usually about 15 minutes. Add the green beans and cook until tender, about 3 minutes. Drain well. 

In a large skillet, heat olive oil over medium heat. Add the garlic and stir for 30 seconds. Add the potatoes and beans. Salt and pepper to taste. Cook while tossing to coat vegetables with oil. Toss in the basil and heat thoroughly about 2 minutes. Serve.

Makes 5 servings,  125 calories each,   20 g carbs,  3 g protein,  1 g sat fat,  43 mg calcium,  fiber 4 g    

                           ROAST BEEF WRAP

4 (8-inch) Multi-Grain Wraps    1/4 cup reduced-fat cream cheese    1/2 red onion, sliced    4 spinach leaves, washed     8 ounces sliced roast beef 

For each wrap, spread a small amount of cream cheese over the surface of each wrap. Layer the onion, spinach, and roast beef on top. Fold opposite sides of the wrap toward the center about 1 1/2 inch and roll up from the bottom.

Makes 4 servings, 210 calories, 7g total fat (3g saturated fat) 29g carbodydrates, 18g protein, 8g fiber, 850mg sodium     

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   Hyper Wear