Cut down the sugar intake - Excessive intake of sugar often leads to weight gain and hence cutting down the sugar intake can actually work wonders for you. The more refined it comes, the more your body is going to react negatively to it. Try and substitute synthetic sugar with natural sugar sources like fruits or honey. Sugar in fruits are better for you than the sugar in candy bars, cakes and icecreams(empty calories). Fruits are high fiber foods and packed with vitamins and antioxidants.
Google "Aspartame Side Effects" -Artificial sweeteners are just as evil as sugar itself. Just google "Aspartame Side Effects" and you will know.The best thing to do is to avoid all artificial and chemical sweetener substitutes. Aspartame is the most common form of artificial 'low calorie' sugar. It is found in most diet products and diet sodas. It is also found as a tabletop sweetener for coffee or tea.There is an endless list of side effects that you can get from aspartame.
Monday, April 7, 2008
Weight Loss Motivation And Inspiration
Identifying Your Personal Motivators and Reward Yourself
Find good reasons to lose weight. Find out what motivates you. It could be anything- wanting to fit into your favorite dress again , lose weight to feel better and look better or be healthy . Find out what inspires you and why do you want to lose weight? Do it for that reason. Do it for your self.
Reward Yourself - Rewarding yourself for sticking to your weight loss program is a good way to keep yourself motivated. Reward yourself when you accomplish your short term goals, but not with food. You might buy a new book, a new dress or go for a massage. When you reach your target weight reward yourself with something bigger like a vacation or a cruise .
Surround yourself with positive people who believe in you, they will support, encourage and motivate you to acheive your target weight.
Find good reasons to lose weight. Find out what motivates you. It could be anything- wanting to fit into your favorite dress again , lose weight to feel better and look better or be healthy . Find out what inspires you and why do you want to lose weight? Do it for that reason. Do it for your self.
Reward Yourself - Rewarding yourself for sticking to your weight loss program is a good way to keep yourself motivated. Reward yourself when you accomplish your short term goals, but not with food. You might buy a new book, a new dress or go for a massage. When you reach your target weight reward yourself with something bigger like a vacation or a cruise .
Surround yourself with positive people who believe in you, they will support, encourage and motivate you to acheive your target weight.
Leptin and Lectins: Part II
Why do Americans become overweight and diseased on a high-carbohydrate diet while the carbohydrate-loving Kuna and Kitavans remain exceptionally free of chronic disease? Dr. Lindeberg proposes an answer- grains.
Dr. Lindeberg's hypothesis is that grains cause leptin resistance, which as we saw in the last post, has the potential to precipitate the metabolic syndrome and its various consorts. It's an attractive idea. The Kitavans (who he has studied personally), Kuna, and other cultures in Melanesia, Malaysia, Africa, the Arctic and South America, do not suffer from the diseases of civilization. These are all cultures that consume little or no grain, despite some having starchy diets. The Kitavans have low circulating leptin and remain lean and disease-free despite a high intake of carbohydrate.
Dr. Lindeberg says that grain-based cultures almost universally suffer from varying degrees of our illnesses, although his references to support that statement are unsatisfying. He did provide a reference showing that stroke occurs in affluent grain-based societies (whereas it seems not to in Kitavans), but I would really have liked to see a side-by-side comparison of cultures with similar lifestyles and differing grain intakes.
One thing that's certain is humans have not been eating grains for very long. Before the invention of agriculture in the fertile crescent, grains were a minor and seasonal crop for a small number of groups. Something we have been eating for a long time however is starchy tubers, bulbs and roots. Hunter-gatherers didn't generally go after wild grass seeds (grains) because they weren't a concentrated enough food source in most places. If you collect grass seeds all day, you might end up with a mouthful, after which you have to soak, grind, and cook them before chowing down. Dig up a few camas bulbs however, and you've got yourself a meal in 5 minutes.
The distinction between different sources of starch may lie in a class of molecules called lectins. Lectins were originally defined by their ability to aggregate red blood cells (erythrocytes). They do this by binding to the natural coating of carbohydrate on the cells' surface. A more current definition of a lectin is a molecule that specifically binds carbohydrate. Lectins are found throughout all kingdoms of life, and they serve a variety of useful functions. Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it's eating may suffer damage or death.
Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream. Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. They could theoretically bind the leptin receptor, which also contains carbohydrate (= it's glycosylated), potentially desensitizing it. This remains to be tested, and to my knowledge is pure speculation at this point. What is not so speculative is that once you're leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate. This may explain the efficacy of carbohydrate restriction in weight loss and improving general health.
Another thing I have to mention about lectins is they can be broken down by certain food processing techniques. Remember all those old-fashioned things our grandparents used to do to grains and beans before eating them, like soaking beans overnight, sourdough-fermenting bread dough and nixtamalizing corn? All those things we've abandoned in favor of modern convenience foods? You guessed it, those reduce lectins dramatically, along with a long list of other toxins like phytic acid and protease inhibitors. Modern yeast-leavened breads, pastries, crackers, corn and soy products are no longer prepared according to these methods, and their lectin levels are typically much higher. One thing to keep in mind is that these processes reduce but generally do not eliminate lectins and other toxins.
The thing I really like about Dr. Lindeberg's idea is it explains a lot of what is happening in the world around us. The Kitavans eat yams, sweet potatoes, taro and tapioca as their staples. Incidentally, the long-lived Okinawans also eat sweet potatoes as a staple. The Kuna eat mostly plantains, yucca and kidney beans. These are three exceptionally healthy populations with a very low intake of grains. What happens when you feed these same people wheat? The Kuna have a well-documented rise in blood pressure, diabetes and cardiovascular disease mortality when they move to an urban, westernized setting. Okinawans became obese and unhealthy when American food was introduced. Wherever white flour and sugar go, the diseases of civilization follow. Weston Price documented this in the dental and skeletal health of 14 different cultures throughout the world.
It also explains what's going on under our very noses. Like I mentioned earlier, modern processed food is rich in lectins because it hasn't been treated by soaking, sprouting or bacterial fermentation. Soy has one of the highest lectin activities of any food, unless it's traditionally fermented into miso, tempeh, tamari or natto. As we've begun relying more and more on industrial food, our health has taken a major turn for the worse. Obesity is soaring in the US and diabetes is close on its heels.
I think it's very likely that grains are one of the major culprits in the diseases of civilization. This could be due to lectins causing leptin resistance. It's a fantastic hypothesis that could explain the health problems we see in modern grain-based societies.
Dr. Lindeberg's hypothesis is that grains cause leptin resistance, which as we saw in the last post, has the potential to precipitate the metabolic syndrome and its various consorts. It's an attractive idea. The Kitavans (who he has studied personally), Kuna, and other cultures in Melanesia, Malaysia, Africa, the Arctic and South America, do not suffer from the diseases of civilization. These are all cultures that consume little or no grain, despite some having starchy diets. The Kitavans have low circulating leptin and remain lean and disease-free despite a high intake of carbohydrate.
Dr. Lindeberg says that grain-based cultures almost universally suffer from varying degrees of our illnesses, although his references to support that statement are unsatisfying. He did provide a reference showing that stroke occurs in affluent grain-based societies (whereas it seems not to in Kitavans), but I would really have liked to see a side-by-side comparison of cultures with similar lifestyles and differing grain intakes.
One thing that's certain is humans have not been eating grains for very long. Before the invention of agriculture in the fertile crescent, grains were a minor and seasonal crop for a small number of groups. Something we have been eating for a long time however is starchy tubers, bulbs and roots. Hunter-gatherers didn't generally go after wild grass seeds (grains) because they weren't a concentrated enough food source in most places. If you collect grass seeds all day, you might end up with a mouthful, after which you have to soak, grind, and cook them before chowing down. Dig up a few camas bulbs however, and you've got yourself a meal in 5 minutes.
The distinction between different sources of starch may lie in a class of molecules called lectins. Lectins were originally defined by their ability to aggregate red blood cells (erythrocytes). They do this by binding to the natural coating of carbohydrate on the cells' surface. A more current definition of a lectin is a molecule that specifically binds carbohydrate. Lectins are found throughout all kingdoms of life, and they serve a variety of useful functions. Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it's eating may suffer damage or death.
Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream. Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. They could theoretically bind the leptin receptor, which also contains carbohydrate (= it's glycosylated), potentially desensitizing it. This remains to be tested, and to my knowledge is pure speculation at this point. What is not so speculative is that once you're leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate. This may explain the efficacy of carbohydrate restriction in weight loss and improving general health.
Another thing I have to mention about lectins is they can be broken down by certain food processing techniques. Remember all those old-fashioned things our grandparents used to do to grains and beans before eating them, like soaking beans overnight, sourdough-fermenting bread dough and nixtamalizing corn? All those things we've abandoned in favor of modern convenience foods? You guessed it, those reduce lectins dramatically, along with a long list of other toxins like phytic acid and protease inhibitors. Modern yeast-leavened breads, pastries, crackers, corn and soy products are no longer prepared according to these methods, and their lectin levels are typically much higher. One thing to keep in mind is that these processes reduce but generally do not eliminate lectins and other toxins.
The thing I really like about Dr. Lindeberg's idea is it explains a lot of what is happening in the world around us. The Kitavans eat yams, sweet potatoes, taro and tapioca as their staples. Incidentally, the long-lived Okinawans also eat sweet potatoes as a staple. The Kuna eat mostly plantains, yucca and kidney beans. These are three exceptionally healthy populations with a very low intake of grains. What happens when you feed these same people wheat? The Kuna have a well-documented rise in blood pressure, diabetes and cardiovascular disease mortality when they move to an urban, westernized setting. Okinawans became obese and unhealthy when American food was introduced. Wherever white flour and sugar go, the diseases of civilization follow. Weston Price documented this in the dental and skeletal health of 14 different cultures throughout the world.
It also explains what's going on under our very noses. Like I mentioned earlier, modern processed food is rich in lectins because it hasn't been treated by soaking, sprouting or bacterial fermentation. Soy has one of the highest lectin activities of any food, unless it's traditionally fermented into miso, tempeh, tamari or natto. As we've begun relying more and more on industrial food, our health has taken a major turn for the worse. Obesity is soaring in the US and diabetes is close on its heels.
I think it's very likely that grains are one of the major culprits in the diseases of civilization. This could be due to lectins causing leptin resistance. It's a fantastic hypothesis that could explain the health problems we see in modern grain-based societies.
Don't Use The Word Diet As Diets Don't Work
If you want to lose weight, the word diet should be banned from your dictionary. Most diets focus on weight loss rather than fat loss. Losing weight more rapidly means losing muscle tissue which is body's major fat burning component. Diets are temporary and lifestyle change is important for successful weight loss. When you reach your target weight, you return to your normal eating habits so the weight usually comes back. Change the way you eat and CHANGE THE WAY YOU THINK. Don't ever say "I am dieting" because most diets fail. Diets don't work long term. On most of the diets, you are not eating stuff you will be eating for the rest of your life. You might lose a few pounds but once your diet is over, then you will most likely regain all of your weight again and chances are they'll bring a few pounds extra too.
Don't Beat Yourself Up Over a Bad Day - Weight Loss Tip
Weight Loss Tip - You are going to have moments of weakness and times when you overeat. Don't beat yourself up when you overindulge . Instead put yourself back on track the next day. Give yourself credit for everything you have been doing on other days. Every day is different, do the best you can do now. You can workout a little longer and burn some of those extra calories. When things go wrong stay away from faulty thinking and negative self talk and just re focus and try to make it right . Negative self talk is your greater enemy than food itself. Being too hard on yourself will only make it worse.
Ideal body weight chart
| IDEAL WEIGHT CHART | ||
| HEIGHT | MALE | FEMALE |
| 4' 10" | 85 - 103 lbs | 81 - 99 lbs |
| 4' 11" | 90 - 110 lbs. | 86 - 105 lbs. |
| 5' 0" | 95 - 117 lbs. | 90 - 110 lbs. |
| 5' 1" | 101 - 123 lbs. | 95 - 116 lbs |
| 5' 2" | 106 - 130 lbs | 99 - 121 lbs |
| 5' 3" | 112 - 136 lbs | 104 - 127 lbs. |
| 5' 4" | 117 - 143 lbs | 108 - 132 lbs |
| 5' 5" | 122 - 150 lbs | 113 - 138 lbs |
| 5' 6" | 128 - 156 lbs | 117 - 143 lbs |
| 5' 7" | 133 - 163 lbs | 122 - 149 lbs |
| 5' 8" | 139 - 169 lbs | 126 - 154 lbs. |
| 5' 9" | 144 - 176 lbs | 131 - 160 lbs. |
| 5' 10" | 149 - 183 lbs. | 135 - 165 lbs |
| 5' 11" | 155 - 189 lbs | 140 - 171 lbs |
| 6' 0" | 160 - 196 lbs | 144 - 176 lbs. |
| 6' 1" | 166 - 202 lbs | 149 - 182 lbs |
| 6' 2" | 171 - 209 lbs | 153 - 187 lbs. |
Table of Contents
Weight Loss Tips
Ideal Body Weight Chart
Calorie Calculator
Kg - Pound Conversion
Metabolism
Boost Metabolism
Virtual Weight Loss Model
Body Mass Index (BMI)
Body Mass Index Calculator
Ideal Weight Calculator
Strength Training
Aerobic Exercise
Interval Training
Negative calorie Food
Sleep - Weight Loss
Portion Control
Basal Metabolic Rate
Submit Your Blog - 50 Blog Directories
Tips To Stop Food Cravings
Tips For Portion Control
Protein And Weight Loss
Fiber And Weight Loss
Water And Weight Loss
Weight Loss Inspirational Quotes
Weight Loss Motivational Quotes
High fructose corn syrup
Visualize yourself thin
Artificial Sugar - Less Calories, More Side Effects
Resolve To Lose Slowly - Set Realistic Goals
Portion Control
Don't Use The Word Diet As Diets Don't Work
Don't Beat Yourself Up Over a Bad Day
Keep a Positive Attitude to Maximize Your Success in Weight Loss
Get Plenty of Sleep - It May Aid Weight Loss
Arthritis and Yoga
Spice Up Your Food
Low calorie dairy foods
Sugar and Weight Loss
Eat smaller, more frequent meals
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