Keeping up with your fitness routines can be utterly difficult to follow especially if you are a beginner. You just can’t shoot arrows in the dark, which means that you need some proper and right program to guide you on your endeavor. Depending on hearsay and some fitness mythologies will keep you on a plateau. Knowledge is the key for an effective and successful weight loss.
If you are a newbie, you may get confused on such hundreds of slimming programs floating just around every corner. This includes different dieting regimens, fitness workouts and other wellness activities. But these are the common things with regards to weight loss, what you really need to know are the simple things that offers basic information with regards to fitness.
What I am talking about are the simple terms that can greatly help you on your weight loss program. This includes body mass index, calorie calculator and many others. Today, I will give you another important weight loss aspect, the glycemic index.
Many people are asking, what is Glycemic Index? You may already encountered this term in some of my articles here but you probably have no idea what this index is for. To better understand the many aspects of weight loss, you need to know the true purpose of glycemic index and how it can help your fitness program.
Understanding Glycemic Index
WikiPedia published a broad and detailed report regarding this topic. Glycemic index (sometimes referred as glycaemic index – GI) is a measurement of how fast blood sugar level is increasing after consuming a particular food. As you know, every food has its own effects on blood sugar and determining how fast your blood sugar rise after a meal is very important to health.
Since its application in the 80′s, you may find a glycemic index GI symbol on various foods, indicating its probable blood sugar measurement effect. I said probable because the index is only an estimation of how much gram of carbohydrate there is in a particular food, raises an individual’s blood glucose level, relative to consumption of pure glucose. Pure glucose has a glycemic index of 100.
However, there is a limitation as it doesn’t consider the amount of carbohydrates that are actually consumed. To get the glycemic load, you need to multiply glycemic index of the food, by the actual carbohydrate content.
Glucose is released into the bloodstream mainly because of carbohydrates from the foods we eat. The quicker carbohydrates are absorbed during digestion, the higher the glycemic index. In contrast, the slower carbohydrate absorption, the lower the glycemic index.
What does it mean? It means that a lower GI shows a slower digestion and absorption of foods carbohydrates. It is also an indication of greater extraction from the liver and other elements of carbohydrate digestion. If a certain food has lower glycemic index, it may result to lesser insulin demand, improve blood glucose control and blood lipids.
The following list of foods are properly classified into three GI categories (not a complete list):
Lower Glycemic Index – 55 or less
Beans, nuts (all kinds), seeds (sunflower, flax, sesame, etc), whole grains (spelt wheat, millet, oat, rice, barley, etc), vegetables (all kinds), sweet fruits (peaches, mangos, berries, etc), fructose.
Medium GI – 56 – 69
Whole wheat (not intact or enriched wheat), pita bread, basmati rice, potatoes, grape juice, raisins, prunes, cranberry juice, ice creams (all kinds), sucrose, bananas.
High GI – 70 and above
Breakfast cereals (extruded), glucose, maltose, white bread, white rice, corn flakes
A significantly low GI releases glucose steadily and slowly, while high glycemic index causes a more sudden rice in blood glucose levels. As you can see, fiber foods such as fruits and vegetables have low GI. So what are the relevance of these information to dieters like you?
How can Glycemic Index-Based Diet Help with Weight Loss
Hundreds of diet experts today are suggesting their clients to a low glycemic diet. This is one of their approach on how to control their eating habit. Glycemic index of different foods shows an estimate on how it can quickly be digested in our system, which constitutes on how much our blood sugar levels fluctuate.
Obviously, a rising blood sugar level is not ideal for diabetic people as they need more insulin to break down glucose. This can highly cause serious diseases such as cardiovascular problems, kidney issues, eye diseases and many others.
But for those who are not suffering from diabetes, the effects of high blood sugar level constitutes to weight gain, primarily by increasing your appetite. In contrast, low-glycemic foods can keep you feel fuller in much longer period of time, another good reason why dieters are encouraged to eat low glycemic foods.
So, to help yourself on your dieting regime, you have to carefully choose what foods have lower glycemic level. You don’t have to totally avoid middle and high range GI foods as this will likely make your diet imbalance. You can find a big list of GI related foods in other sites, just be persistent on your Google search.
Summary on Glycemic Index
Glycemic Index symbol are widely available in most food products for the consumer’s benefits. Just remember, you don’t have to be overly conscious about every food’s GI range. It will just confuse you and most probably, you will run out of foods to eat because you will sooner restrict yourself from high GI foods.
In my opinion, following a “glycemic-based” diet is not that too important just to control your appetite. As I am always suggesting in this site, you need to apply a balanced and healthy diet and this includes varying your foods with of course, different GI range.
In addition to a carefully charted diet one should also consider supplements that complement their diet and make their results mor effective and visible. It gives one confidence boost and motivation. If you are looking for one such supplement check out this review of Instant Knockout. It is effective and the best product offered.
Eating breakfast is a key component to any successful weight loss program. The Advocare weight loss program is no different. Simply put you must eat breakfast to lose weight. Many people erroneously think that by skipping meals they can cut a few calories out of their diet and lose weight. In reality by skipping meals, especially breakfast, you run the risk of actually gaining weight. Our bodies are like complex machines created by God to handle the different challenges that we may encounter in life. One such challenge is starvation. God has placed a coping mechanism to lessen the effect of us eating less food and starving to death. Our bodies will slow its metabolism, store energy and store fat so we will not starve to death. Therefore, if we begin to skip meals and eat dramatically less food, then our bodies will not burn fat but retain fat causing us to gain weight. By the way, that fat is typically stored in your belly. In other words you need to eat breakfast to eliminate belly fat.
For the reduction in the weight, the official sites will inform about this supplement burns belly fat. The choosing of the right one is possible to have the best and health y body. The storing of the healthy food is possible for the individuals. The reduction in the weight is possible for women.
Why Is Breakfast So Important?
Well it is the “break” of the “fast”. Upon breaking fast you must fill your body with the vitamins, minerals and nutrients needed to jump start your body and mind. After a fast your mind and body are sluggish and need fuel to get going. Breakfast is the fuel and charge to get you going. You lose weight by burning fat. You burn fat by revving up your metabolism so that your body will burn the fat. Not only do you need to eat breakfast to lose weight by increasing your metabolism, but you want to be at your peak mental awareness and the proper breakfast will help you achieve that.
What Do You Eat For Breakfast?
Eating breakfast is a general rule to lose weight. But like eating any meal it is important that you eat the right foods in the right quantity. Yes quality and quantity are both important. Many people eat the wrong things for breakfast and they eat too much of it. An important thing to remember is that you want to eat a healthy diet. That means lots of fresh fruit and vegetables, whole grains vs processed foods, nuts and beans. Stay away from sugar, salt, and excess fat. For breakfast that means we avoid white flour pancakes and waffles, meat and pastries. We want to eat fresh fruit, fresh juice, oatmeal, nuts, 100% whole grain bread, etc. And as always drink water. drink at least eight 8 ounce glasses of water a day starting even before breakfast. Above all avoid the fast food breakfast. Avoid the McDonald’s, Duncan Donuts and even Starbucks substitute breakfast. The reason coffee in the morning is so popular is because we crave the pick me up to get us going. Coffee, pastries and pancakes are not the answer. They are not healthy on lots of levels and they are detrimental to your weight loss program.
But, I Just Do Not Eat Breakfast!
There are many of us that just do not eat breakfast. For you I would suggest one of two options if you just will not eat breakfast. The first option would be to juice. Purchase a juicer and juice fresh fruit and vegetables to start your day. You will get energy and nutrition in a quick drink. I juice everyday and it helps my energy, metabolism and weight loss. Not only that, I know that I am getting an excellent source of vitamins, minerals, nutrients and antioxidants to keep me healthy. The second option is advocare meal replacement shakes. They are a nutritional supplement to breakfast that will give you the vitamins, minerals and nutrients you need to “break fast.” The advocare meal replacement shakes will give you the proper mixture of carbohydrates (pancakes-waffles-toast-etc), protein (meat and eggs), and fiber we need for a healthy jump start to our day.
Women are often labeled as strange, weird, or vain if they want six pack abs. The quest for a flatter stomach is often the most important part of a weight loss program. Physical appearance is very important. You see, there is nothing wrong with wishing for great abs. Because you are curious and search how to attain them is enough to know you are a health oriented individual.
Six pack abs is not only for men. More than ever women are as well qualified to have a curvaceous body and then a noticeable abdomen. However, are they achieving this in a safe healthy way?
Seldom women are found to be using fat burner supplements for men, which boost testosterone levels and trigger the hormones. They hamper the feminine hormonal system leading to several complications. But evidently, some of them are best to provide a ripped body with more lean mass than the fat and cellulite. It is just a matter of proper guidance and using them if direly necessary.
Why Women Should Be Careful About Ripping Their Abs
Your health is typically one of the most precious aspects in a person’s life. With its degradation comes several potentially severe conditions which may stop one from getting the best out of their life. Starting an exercise routine focused on trimming fat from your mid section is absolutely a great idea. However, there can be negative consequences. It is important that an utmost caution should be practiced. If you ask why, the details below.
Ripping the abs intensely may affect the hormones. This is a negative effect it lets us know that high intensity abdominal training may not be the best practice for women. The low percentage of body fat is not at all good for their bodies. The intensity of the work out is the major problem.
Digging Deeper into the Effects of Excessive Abs Exercise
By and large, a woman who dreams of having the flat abs generally means that she has to have body fat less than 18%. Some women even settle for 12% of body fat. What’s important part is that a woman’s body needs a certain amount of fat so that it can function well. If there is a very low level of body fat, there is a tendency is for the sex hormones to become disrupted. Excessive exercise often leads to dangerous health issues which the woman may face. So high intensity core exercise that cause women to lose too much body fat is detrimental to their health and should not be a part of their weight loss program.
The term amenorrhea is the health condition that develops as a result of the intense exercise routine that a woman does when in fact her body fat level is dangerously low. This condition refers to the stoppage of the menstrual cycle which is often related to the stress fractures, less bone density, and worse yet, infertility.
A lot of women usually find it hard to conceive simply that flat abs may put their health at risk. It is to be understood that women are conscious of their self image. Therefore a flat stomach and strong core is important but the must know there are limits, even for women body builders.
If you are overweight or obese, you probably subjected to different types of discrimination. Yes, being fat is a prejudice issue and this is not a surprise at all. Whether in school, at the office or even at your own home, you will definitely get criticized or discriminated due to the fact that you are different physically.
Different studies have shown a significant increase in levels of discrimination towards fat people. What is more alarming is that, different societies embrace sleek and slim types of people than those overweight individuals. Well, societies and different communities avoid fat people at work, sports and many others because of their physical qualities. Those extra bulges slows you to work more efficiently and some people even look at fat people to be “lazy” individuals.
As an obese individual, you should immediately plan a slimming program to help lessen discrimination in your life and start getting some commendation and good treatments from people around you. This site have been giving quality “weight loss tips” every single day to help you win your battle against weight gain and hopefully, stop discrimination. To get a good start, read my article – “Reasons To Lose Weight“, this post will help give you some inspirational motivation to continue reaching your weight loss goals.
Will discrimination against obese people end?
Unfortunately, the trend highly says no! Discrimination is part of every people’s culture especially when it comes to weight issues. As long as there are companies, societies, groups and individuals that exclude overweight people in their wanted list, you will always be in the shadows of fit people. So what are your options?
Since there are no solutions to stop discriminators in continuing their unruly behaviors, the options are simple, get ways to avoid or stop discrimination completely. If you want to get hired on your dream job, do the sports you love, get a love life or even avoiding some legal discriminatory issues, then you need to do some sacrifices and start a rigorous slimming program. Stop that sloppy behavior and get some dignity back by working your way out of obesity.
There are definitely no solution for discrimination but you can do something to lessen or perhaps even stop receiving prejudicial acts against you. Let me cite some ways that you can do to avoid discrimination and live a better and healthier life.
Ways to lessen discrimination against obese people
- Check your behavior
Most of the time, people are being criticized for their bad and lazy attitudes towards work and other endeavors. If you are overweight and extremely fat, you can highly avoid discrimination if you can show good behaviors in any thing you do. Despite your physical shortcomings, being fat can also pose advantages only if you could present yourself properly in the public.
- Be cautious and keen observer
One reason why people get neglected is that, they don’t pay too much attention on their surroundings. This is very true for fat people which are being discriminated. For example, if your company prohibits employees to become overweight, then you have to do something not to break that law otherwise, you will be put into a scrutiny where you will experience many forms of criticisms and discrimination.
Being cautious and a strict observer can save you from many heart aches of discrimination especially that being “big” easily catches the attention of the public. Be wise all the time, know certain rules and be aware of your surroundings to avoid discrimination.
- Be more sociable
Being sociable offers many benefits for both emotional and physical aspects. Having many friends can overcome any physical disadvantages such as being fat. Through socialization, you can effectively lessen discriminating actions and comments from your co-workers and family. It shows that you are highly confident of yourself despite suffering from weight issues.
Weight loss medications and appetite suppressant supplements available on the Internet make these substances more difficult to regulate and control. This also makes it more difficult to determine if the product you are purchasing has a safe dosage level, which can increase your risk of taking toxic doses. Herbal supplements are not considered medications, so there is no need to follow strict safety guidelines for administering medications.
What to do in order to completely stop discrimination?
There is one thing that you can do to guarantee a discrimination-free life and that is through an effective weight loss program. By browsing some of the best weight loss articles that I have written in this site, you will have dozens of ideas on how to lose weight as quickly as possible. There are only three things to consider with regards to weight loss: motivation, discipline and consistency.
Motivation will help you to drive closer to your goals while discipline will be your guide. Consistency will help maintain your weight loss success for life.
The best way to lose weight of course is through balanced diet and an intense workout program. Balanced diet will help your body to achieve the right amount of nutrients from healthy foods that are designed to help you lose weight. Amanda Hamilton’s personalized diet regimen can help solve that problem for you.
A rigid and consistent exercise program on the other hand can effectively help lose some pounds off your body. Any workout will do such as dancing, sports, cardio workouts or weight training.
This is another edition of my monthly weight loss tips. You can read my September tips here. How is your fitness program? Is it progressing or still on your weight loss plateau?
Keeping your fats seems so easy than shedding them off your body. Maybe, there are some elements on your routine that lack additional push to successfully lose weight. One important thing that you must have is motivation. Without any motivational factors behind your fitness program, it certainly won’t work.
Most fitness professionals agree that motivation is an important aspect of weight loss. You can’t simply win against weight gain with just any weight loss approach that pops up in your mind. You need emotional and mental support to help you go further the finish line, and that is something that motivation can give you.
Simple Tips that can Give you Weight Loss Motivations
I have been giving some of the best motivational tips in this blog for about 7 months now. If you are still hungry for more, then this is your lucky day. Below are another set of weight loss tips that can help motivate you more to lose weight.
Use a Diary
Diary is a useful tool to track and monitor your overall weight loss progress. It’s like using a journal that has a similar purpose or use. You can write down every detail of your program from day one to your current status. Once you see progress from your diary records, it will motivate you more to continue your program.
Find Someone to Workout with
Working out with other like-minded people is a wise move if you want to get motivated on your fitness regimen. You will certainly work harder if you have someone to workout with. Both of you will help each other out to reach your goals.
Stay Away from Fat People
Not being rude about this statement, but experts suggest that being obese or overweight can be contagious. While this can be true or not, the fact is that it all depends on you if you will allow fat people to influence you on how you eat and how you live your life in general.
Have Diversions on your Workout
Sometimes, same exercise routine can bore you to death and may even trigger your mind to stop working out. Having different types of physical activities from time to time will give your workout variations and will be much more effective in burning calories and fats.
Keep a Simple Life
Keeping your lifestyle as simple as possible is a great way to save money and at the same time, can help you lose weight. For example, instead of using your car or taking a cab, why don’t you use a bicycle which is a proven workout method. You can walk instead of driving your way to your nearest convenience store. There are many ways that you can do to make your life simple which constitutes a fitter you.
Take a Clinically Proven and Safe Diet Pills
Diet pills are not just for people who can’t seem to overcome their weight gain dilemmas. Even researchers said that every individual who wants to get fit needs supplements in a form of diet pills. There are different types of diet pills that you can take for your program, all of which can help you lose weight. Just choose the best, natural and clinically proven, and safe pills that can be found online. I would recommend that you read PhenQ reviews that will help you choose the best weight loss supplements. These are highly trusted worldwide and offer tons of benefits aside from weight loss.
Every weight-loss method has its own distinction if it can work with you or not. The most important thing is that you accompany your program with motivations that can inspire you to work further and reach your goals. If you are motivated, you will win your battle against weight gain.
There are many fruits which have a tendency to make you fat because of the presence of natural sugar which is easily converted into fat after intake. There are also some fruits which are helpful in burning fats. One can get to know more about diet from theislandnow. So if you are planning to reduce your weight then go for the fat burning fruits which are listed as under:
Using coconut can help you in losing weight because it can make you feel fuller for longer period of time. It can also increase the metabolism rate of liver because of having medium chain triglycerides. You can use coconut in any form like oil, flour, milk and water.
This fruit is considered as an important source of losing weight. It can produce better results if you take it on daily basis. By taking this excellent weight loss armory, you can reduce an average weight of 20 pounds in around 10 weeks or so.
Juice of pomegranate is enriched with polyphenols (antioxidants), which can accelerate the metabolism rate of your body. It will remove unwanted toxins of your body and garb your appetite. It is better to go with liquid rather than eating them.
Bananas are also very effective in burning fat because of the presence of healthy fibers which can restrict your appetite. These fibers are responsible for blocking carbs to be absorbed into the body and thus you will be able to burn fat easily. You can also go for the banana shake with some yogurt to add up taste.
Apples are one of the best fruits which can help in losing weight. This type of fruit is enriched with fiber which accelerates the metabolic rate. They also add pectin which is responsible to restrict cells from absorbing fat. So keep in mind a famous quote: An apple a day, keeps the doctor away.
Tomatoes are full with vitamin C and phytonutrients which are responsible to kill fat. Always try to use tomatoes in salads with meals. They maintain your cardiovascular health and at the same time help you in getting rid of obesity.
Papaya is also another fruit which is responsible to help you in losing weight. This fruit has a unique enzyme which accelerates the digestion of food and thus you will be able to reduce weight in couple of weeks.
Watermelon is full of water with minimum calories to help you in losing weight. It is helpful in fast digestion because of the presence of water. Best time to eat watermelon is before eating any meal.
Strawberries are also helpful in losing weight. Drinking a juice of strawberry is recommended when you are going to get back in shape.
Raspberries are enriched with fibers which is greater than the amount of fiber present in strawberries. It restricts your appetite and doesn’t allow you to overeat and in this way you will reduce weight.
The above all fruits are fat burners and by taking them in daily routine, you will definitely feel changes in your body weight and shape.
Fruits are another source of weight loss. They assist weight loss easily as, when a person consumes fruits he or she does not consume toxic ingredients as a result of which weight loss becomes easy. Fruits also increases a person’s metabolism and increases immunity. It helps one absorb vitamins and minerals.