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Top 10 Weight Loss Facts – True or False?

There are many false truths about losing weight. So what are the facts about weight loss. Here we list our Top 10 of fat loss facts. Which ones do you think are true or false?

1. Eating in the evening is bad for you – not if you exercise in the evening after work. If you do exercise late, you need to refuel your muscles; otherwise your performance may not be as good for your next workout. The science – glycogen is a substance stored in bodily tissue as a store of carbohydrates. Low glycogen equals poorer performance

2. Saunas will help you lose weight – if anything they result in dehydration so you need plenty of liquid during and after otherwise your next workout will be quite poor

3. Eating less carbs will help me lose weight – if you reduce your intake in carbohydrates you will have less energy. You may also start to lose muscle. See point 1 on Glycogen. With carbs, it’s key that you focus on the right carbs. There are both good and bad but do not skip on carbs

4. I’m going to start this new celebrity diet – why? Most of them will results in rapid weight loss, which is generally water rather than fat and as soon as you stop your fad diet, you go back to your old habits and put the weight back on again. If you allow your metabolism to slow, burning fat will also slow

5. Eating lots of protein (for example, chicken) will results in more muscle – yes you should eat lots of protein, but there’s a limit – 2 grams per kilo of bodyweight as a guide. Anymore and you may put on weight instead through fat

6. I want to lose weight fast – if that’s the case you are more likely to put in back on. If you lose weight fast, especially early on in a diet, it’s more likely to be excess water due to dehydration. The process is then followed by losing muscle rather than fat. This then impacts any exercise you are trying to do which will slow down the impact to losing body fat

7. Weight training will add muscle and hence add weight – resistance training with weights is very important for you and should be included if possible as part of your exercise routine. Twice a week is good enough. As your body goes through the process of building muscle, in turn it will burn calories and hence lose body fat

8. I will skip breakfast and wait until lunchtime so I have fewer calories – if you do not eat regularly, your metabolism will slow and hence your body will not burn fat, instead it will store it. Again, back to Glycogen, those carb stores will go down and you will have a lot less energy. If you can it’s best to eat little and often, but do not skip meals

9. Muscle may become fat –they are two completely different tissue types. Exercise will maintain or increase muscle tissue, depending on the type of exercise and reduce fat

10. Avoiding fat will help my weight loss program – there is both good and bad fat. By all means avoid bad fat, hydrogenated fat, saturated fat etc., but your body needs some fat in your diet so focus on good fat, such as olive oil. Reducing fat too far will again reduce your workout performance and impact your weight loss routine

I do hope this list helps you think through how you approach your diet and weight loss program. Eat healthily, eat regularly and exercise.

Lana Soko is passionate about Health and writes for http://www.lose-weight-with-us.com

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Health Benefits of Riding a Bicycle

This article will focus on the health benefits of riding a bike rather than looking at the benefits to the environment and cutting costs with respect to using public transport. So what are the health benefits of riding a bike?

Cycling is right up there with swimming and running as one of the best cardiovascular fat burning exercises. As long as you cycle for more than 30 minutes without stopping, your metabolism will be burning fat and calories for several hours afterwards as it’s an aerobic exercise. Obesity affects 1 in 10 of our children and an even higher proportion of adults, cycling is a great family activity so get the whole family outdoors regularly for a bike ride.

If you do have joint problems or arthritic pain, swimming is probably best for you.

As children, we are greatly influenced by our parents. If our parents cycle, swim etc., and bring the children along too, the kids are likely to grow up maintaining a good level of activity.

If you are starting out on your weight loss journey, cycling is ideal if you are overweight and don’t want to start running yet. Consider cycling first to lose some weight before starting a running program, as cycling will be kinder to your body whilst you shift some excess pounds. Cycling will be a lot easier on your joints.

Getting outside into the sun is great for all of us. Exposure to sunlight gives us Vitamin D. Vitamin D is not present in many foods, so getting outdoors is very important for us. This vitamin is important for calcium consumption and is also needed for bone growth. Sunlight will also increase your levels of serotonin. Low levels of serotonin may mean you are irritable, depressed, and anxious. So fix it and get happy with a bike ride in the sun, just wear lots of sun screen. As your stress levels reduce through increased serotonin, you will have a much better night’s sleep and feel more relaxed.

With a steady amount of exercise, your immunity will increase as your immune cells become more active, and hence, fight off infection. You will have a lower risk of getting cardiovascular disease, lower blood pressure, and you lessen the risk of getting type 2 diabetes and various forms of cancer.

Fact – according to the British Heart Foundation, cycling for just 20 miles a week, will reduce your chances of getting heart disease by half, compared to those who take no exercise at all. Sure that alone is worthwhile?

As you get fitter, blood flow and oxygen to the brain is boosted which regenerates your receptors, and hence your brain power. So it’s a way of warding off Alzheimer’s disease as well.

So there are enormous health benefits to cycling. Cycling will also tone your body, developing muscle in your pelvis region, your thighs and calves and generally toning your entire body.

Now surely you can fit this activity into your daily routine without upsetting it too much? Why don’t you cycle to and from work? It’s probably quicker than driving if you live in the City and you’ll save money on transport costs at the same time. If you cannot do that, try and cycle two to three times a week, with a good ride at the weekends. Your body will love you for it.

Lana Soko is passionate about health and writes for http://www.lose-weight-with-us.com

What is Resistance Training

Wikipedia defines Resistance Training as ‘Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).’
It’s about exercising your muscles with an opposing force, making the muscles move against a form of resistance. It could be weight training with free weights such as dumb bells, using a medicine ball etc.

Resistance Training will tone and increase muscle strength and size, but what’s the point other than looking good?

There are many benefits of resistance training and we’ll cover the most beneficial. If you are in a weight loss program, the process of muscle growth will burn calories and fat. It will boost your metabolism. Doing resistance training alongside an aerobic exercise, such as running or swimming, will greatly benefit your levels of fitness, endurance and strength.

The other interesting benefit is to counteract the decline in our bone mass. As with our metabolism which slows down as we get older and need to eat less just to maintain our existing weight, our bone mass also starts to decline, roughly from our 30’s to 40’s. Wikipedia defines Osteoblasts as ‘mononucleate cells that are responsible for bone formation’. The theory is that regular weight training persuades osteoblasts to generate bone which in turn improves bone density.

So how does resistance training work? During the exercise muscle stretches. It’s the recovery process that then builds the muscle and burns the calories. You should never weight train every day. At most every other day, so your body has a day to recover. Two to three times a week is considered good. One recommendation would be to do your aerobic exercise one day and weight train the next, giving your body a day off completely once a week.

With resistance training stick to free weights, rather than the machines as they fail to obtain the same benefits. Your resistance weight training program must be at the right level of intensity, for both men and women. Sorry ladies, but I often see you using too light a weight which will have little to no benefit at all. You also don’t want to overdo it, by lifting too heavy a weight. Try and reach a level of tiredness within each set. Again, another big mistake is doing the exercise incorrectly. If you have access to a trainer, ask him or her to show you how to do each exercise and have them watch you back. It is also important to ensure you do warm up exercises first.

A 30 minutes session should be plenty. Combine that with your aerobic exercise and fat burning foods, and you will become a very fit person with a nice toned body. One last thing to mention is the Body Mass Index (BMI). A BMI calculator will tell you your ideal body weight based on your height. Now depending on the profile of your body, the amount of fat you have, and the stage you are at in potentially losing weight, doing resistance training etc, use the BMI as a guide only. Put simply, muscle weighs. So in the early days you may find you put on weight, whilst it adjusts to your new activities as you reduce the levels of fat in your body, but at the same time increase muscle.

So, as with all new exercise, it is recommended you discuss with your doctor first. Best of luck and enjoy being fit and healthy.

Lana Soko is passionate about health and writes for http://www.lose-weight-with-us.com

Getting Rid of Love Handles – How?!

I see this question asked many times, how do I get rid of my love handles. Most of us have them, most of us want to get rid of them but for some reason we just learn to live with them. I can understand why, as getting rid of love handles isn’t easy.

So what causes love handles? It’s a build up of fat, which can either be caused by having too much fat in your diet or as a result of genetics. Some of us are lucky enough to have fat spread thinly throughout our body, so we don’t really notice it too much, but with others, fat is deposited in specific parts of our body which we cannot control.

So how to get rid of love handles, it’s persistence and determination! It’s a lifestyle change. The longer you leave addressing it, the worse it could get. As we get older our metabolism slows, so it’s a lot easier to get remove love handles when you are younger. Now the only way is through diet and cardiovascular exercise. You can also try liposuction but we’ll come to that at the end. You cannot spot target fat loss without surgery.

So let’s start with exercise, what none of us really wants to do, but we know we have to. Everyone of us should exercise for at least 30 minutes a day. That exercise can simply be a brisk walk, as you can lose fat from walking. The cardio could be jogging, swimming or even dancing. It really needs to be something you enjoy, otherwise you’ll give up as soon as you start, just getting the motivation isn’t easy.

Will weight training get rid of my love handles, no, not on their own. Of course you can do that to tone up, but, is there any point building muscle underneath flab. If you want to weight train, ensure you do it alongside your cardio.

Now onto your diet. Do not start eating way less as that won’t help. Our bodies expect a minimum number of calories. Any less and our metabolism slows right down to preserve that fat we have. If you take a look at a basal metabolic rate (BMR) calculator, it will give you a guide to the number of calories you should be eating. For the average person, it’s 2000 calories, ladies you should never go below 1200 calories.

Cut out as much bad fat as you can, in other words, saturated fat. Remove anything cooked in oil. Do not eat fried food. Good fat is ok in moderation. Eat fresh fruit, fresh vegetables, lean meat (cut the fat off), lots of fiber and fish. Remove the high carbohydrate food as well where you can. A great tip is to concentrate on low Glycemic index (GI) foods. Some stores now label and rate their food on the GI Index. Foods with a low GI will release energy a lot slower, so keeping you feeling fuller and removing the dreaded crving to snack – no biscuits, chips / crisps etc. Start eating healthily.

How what was that about Liposuction earlier. So I personally see no point, unless you try the above first. If you’re now fit, slim and healthy and those love handles are still there, it may be your only option, but I’d always suggest you try to remove the fat in your body through diet and exercise. As we cannot spot remove fat, lipo may be the only remaining option. But think and discuss all the options with your doctor. Or you could of course just learn to love them!

Lana Soko is passionate about health and writes for http://www.lose-weight-with-us.com

Stay Fit During Pregnancy

How to stay fit during pregnancy. It is important to understand that you need to stay in shape during pregnancy rather than either getting fit or losing weight, which I believe is a very important distinction.

Only 1 in 5 of us exercises, so the chances are you will have done little. Ideally you will be reasonably fit before getting pregnant but if not, don’t worry as there are still ways of improving things.

It’s important that you discuss with your midwife what is safe and reasonable for you to do, but in general it should be safe to exercise regularly for the full nine months. But remember you are exercising to stay in shape or improve your fitness slightly, not exercising to lose weight or get super fit.

Why would you want to stay in shape? Firstly, there are studies that have shown exercise can reduce the chance of your child becoming obese in later life. Your health should stay good, you should feel better emotionally, be happy with your body, and have that general fitness glow.

As your baby gets bigger and you get heavier, bear in mind the constraints your body will put on you exercising. There will be additional stress on your muscles and joints, ligaments that support joints may become more relaxed, and your balance may be affected given the extra weight. So do not push your body at all. Exercise should be comfortable. Also remember to drink lots of water, it’s for two of you remember, as you will probably sweat more.

So if you are reasonably fit; running, swimming, cycling etc can all be continued, just ensure you keep your midwife updated on your exercises and don’t exercise if you have any complications and do not push your body. If you do go running, ladies make sure your wear a strong support bra, as your breasts may be larger than usual.

If you haven’t exercised much and you want to, consider walking. Walking is excellent for you. Also, doing exercises that strengthen the muscles supporting the uterus, should help to counteract ankle swelling and backaches. Your midwife will also be able to advise good exercises.

With your diet, choose foods where possible that have a low GI, (Glycemic Index). Avoid foods that give quick bursts of energy, like chocolate, but focus on foods that release energy slowly, an example being oatmeal. GI is a measure of how slowly or quickly carbohydrates in the food you are eating, break down to glucose in your body. That glucose acts as your fuel. High GI foods break down quickly, so concentrate on low GI. Low GI foods include all green vegetables, salad, etc. You may want to consider purchasing a book and focus on low GI based recipes. As the energy is released slowly, it should reduce your need for snacking, getting dips in energy and will help you stay slimmer.

So eat good regular meals, and try to avoid unhealthy snacking. Snacking is generally the biggest reason for weight gain. Do not consider dieting whilst pregnant, it is not the time to do that.

Focus on exercise and healthy eating, and have a very happy pregnancy. In turn once you have had your baby, getting your body back in shape afterwards will be so much simpler.

Lana Soko is passionate about health and writes for http://www.lose-weight-with-us.com