BELLY FAT - THE MOST UNHEALTHY AND MOST DANGEROUS FORM OF FAT

Are you serious about weight loss?

Counting calories is essential for weight loss. Burning more calories than you take in, is one of the keys for a successful weight loss program.

Identifying foods which burn fat is an important starting point. By merely adding a high quantity of these foods to your diet, you can burn a lot of calories before you've even exercised.

1. The calcium in milk boosts your metabolism. A high calcium intake can as much as double your daily weight loss. Milk also contains a high quantity of complex carbohydrates, which speeds up your metabolism and suppresses your insulin levels. Insulin has the effect of letting your body retain fat. Drink skim milk.

2. Whole grain cereal contains high quantities of complex carbohydrates and fiber. Both speed up metabolism and keep insulin levels low. Storing fat results from a low metabolism. Whole grain cereal helps you to lose fat by stimulating your metabolism and helping you to lose weight.

3. The high fiber content of oats aids weight loss, because it stimulates your metabolism. By eating oats for breakfast you keep your insulin levels low, because oats is digested slowly in your stomach.

4. Jalapenos contains capsaicin, which speeds up the heart beat and your metabolism. They are also useful to use in mid morning or afternoon snacks to prevent slumps in your energy levels. Too few calories slows down your metabolism and causes weight gain.

5. Habaneros is an extremely hot chili pepper. A cup of coffee and a snack with a lot of red pepper can help you burn an extra 1000 calories a day.

6. Cayenne pepper added to your food once a day can boost your metabolism by 25 percent.

7. Green tea contains EGCG, a chemical which speeds up the brain and nervous system, thereby helping you to burn up more calories. It has the same effect as caffeine, but unlike caffeine, it doesn't speed up the heart beat. To speed up metabolism, combine caffeine and 90 mg. green tea three times a day. You can burn up 80 extra calories per day without exercise.

8. Chicken is high in protein, therefore it boosts metabolism. Burn up 5 percent more calories by replacing carbohydrates with protein.

9. Coffee. The caffeine it contains speeds up heart rate and helps you to burn more calories. Don't cancel it out with full cream milk and a lot of sugar.

10. Lean pork is high in protein, which needs a lot of energy to digest.

11. Salmon is rich in Omega 3 fatty acids which decreases your leptin levels and helps you burn more calories.

12. Lean beef is also rich in protein, thereby boosting your metabolism.

13. Tuna reduces your leptin levels, thereby boosting your metabolism.

14. Turkey contains high quantities of lean protein which helps boost metabolism. Remove the skin to reduce calories further. Ideal for a stir fry, cubes for kabobs or grilling.

15. Sardines are rich in fish oil. Try replacing fat with fish oil to lose weight.

Hugo E Slabbert does continues research on weight loss to find the programs which give most efficient and permanent results. His website BEAUTYFIGURE provides a lot of information about weight loss, diet and exercise programs and the best foods to eat to burn calories and fat and speed up your metabolism. More information is available on his website BEAUTYFIGURE http://www.beautyfigure.info/.

WEIGHT LOSS - THE SLOWER YOU GO, THE MORE PERMANENT YOUR SUCCESS

There is no mystery involved in weight loss - it's simply a case of consuming more calories than you take in - so calorie counting is part of the plan.

Diet pills, all kinds of shortcuts and tricks don't give permanent results, and you tend to gain all the weight you've lost as soon as you stop. A gradual adaptation and a longer term view give you results which are permanent, although less exciting.

You have to burn 3500 calories more than what you need daily for normal body functions, such as respiration, digestion and heartbeat, to lose one pound of body fat..There are systematic ways to achieve this goal.

To start with, assess your activity level by calculating the amount of calories you burn while you perform various activities, such as sitting, walking, jogging or exercising. Use a calorie counter to make these calculations. A heart rate monitor can help you to determine how many calories you burn daily.
Your basic metabolic rate (BMR) is the minimum number of calories your body requires for normal body functions, such as breathing, heart beat, digestion etc. Make these calculations to determine how many calories you burn for the basic body functions.

Calorie counting - calculating your calorie intake - is part of he holistic approach.

Finally, if you subtract the amount of calories you burn from the amount you take in, or vice versa, you can determine whether you are consuming more or less than what your daily intake totals. This should give you an indication whether you are likely to gain or lose weight.

An example of these calculations will be:
Calorie intake (daily): 2600 calories
Calories burnt: BMR 1500 calories
Daily activity: 1000 calories burnt
Total calories burnt: 2500

This means that your calorie intake is 100 more than your consumption. Since it takes +- 3500 excessive calories to add one pound of fat, in this case you will gain one pound of fat in approximately 35 days.

Highly processed foods with a high calorie, sugar and fat content, should also be avoided. High protein foods with a high saturated fat content, such as cheddar cheese, should also be avoided.

Healthy foods to include in your diet are fresh salad, lightly steamed vegetables, fruit, wholegrain breads and pastas. Nuts and olive oil are healthy items to include in your daily diet.

A gradual diet which helps you to lose a pound a week, is preferable to a crash diet, because gradual weight loss is much more permanent. It means 52 pounds per year which you will not gain again.

Permanent and sustainable weight loss is rather a gradual process than a sudden adaptation in eating habits and diet. Gimmicks may give you a sudden weight loss which is very dramatic and exciting, but permanent results are obtained the slower and genuine way. Learn to eat healthy and make changes which will give you results which will be lasting.

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SENSIBLE, SAFE AND PERMANENT WEIGHT LOSS

DID YOU KNOW?

The best way to lose weight permanently is to lose it slowly – no more than 1 to 2 pounds per week. Think about it: that gives you 52 to 104 pounds per year !!!

Fast weight loss does not mean fat loss, but water loss. If you replace the water, you regain the weight you’ve lost immediately. Losing weight fast means you are losing muscle instead of fat.

It is essential  to eat speed up your metabolism (calorie burning). You need more calories to maintain lean muscle, and since fat is much more passive than muscle, by eating (preserving lean muscle) your body needs more calories to function. A lean, muscular body needs more calories to maintain its weight compared to a person who loses weight rapidly (losing water). Eating will cause your weight loss to be permanent – eating provides the energy required for permanent weight loss.

Eating during a weight loss diet ensures that you can ‘’see it through’’. Constant deprivation causes you to feel starved, putting you at risk of succumbing to eating binges.

Eating enables you to exercise, thereby burning off excessive calories. Eating too little and exercising simultaneously deprives you of essential energy, leaving you too tired to build lean muscle and burn fat.

Eating too little results in insufficient nutrients to stay healthy – defeating the very purpose of losing weight. By eating too little you lack energy and don’t look your best. Your hair, skin and teeth all suffer, and by dragging yourself around your whole appearance suffer.

You need to follow a well designed diet and exercise plan if you are serious about losing weight safely and permanently, and obtain the desired muscle/fat ratio. Losing weight is one thing, not gaining it again is what actually matters.

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CALORIE COUNTING - HEALTHY DIET PLANS FOR WEIGHT LOSS

A less familiar approach to healthy diet plans for weight loss and effective calorie counting, is to focus on limiting fat intake instead of carbohydrates.

Saturated fats is a major cause of heart disease, and fat has a high calorie count. By adjusting to a low fat diet, a person's taste buds gradually adjust, without having to restrict your choices of food drastically. It is to be seen as a lifestyle of healthy living, and not a short term process.

By cutting out fat, you also increase the body's resistance to colds, viruses and many diseases. Cutting out fat is often the key to the breakthrough in losing weight. However, a NO fat diet is very detrimental to your health. 

Excellent foods to replace fat include 

Pumpkin - because of its high fibre content. It also promotes satiety and helps to keep you full. Add walnuts and cinnamon for taste.

Grapefruit - it helps to suppress your appetite, and slows down digestion and absorption of other foods - lowering your insulin levels and reducing belly fat accumulation. Grapefruit is an outstanding component of healthy diet plans for weight loss.

Salmon - for boosting liptin levels in your blood, and you don't have to worry about calorie counting.

Eggs -to increase the protein content of your diet and get you off to a good start at breakfast, restoring your amino acids and avoiding lean muscle loss - something to be avoided at all costs. It also helps to keep you full during the day.

Vegetables - you can eat as much as you like without having to worry about calorie counting. vegetables form  a sound basis for healthy diet plans for weight loss. You should always have vegetables readily available to help you cope with uncontrollable hunger pangs during the day.

Water is essential to help you feel full and contributes to the fat-burning ability of the body.

Green Tea has fat loss benefits, although limited.

 If you include meat, it must be lean,  and low fat dairy products will form a good component of a healthy diet plan for weight loss.

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WHAT TO STORE IN YOUR KITCHEN CUPBOARD

There are certain foods which should always be readily available in your kitchen cupboard.

Antioxidant teas - green, oolong, white, rooibos (red tea). Yerba Mite is a South American tea which contains a high quantity of antioxidants. You get different flavours - chocolate, mint, raspberry etc.

   

OOLONG TEA 

       GREEN TEA       

Oat bran and steel cut oats give you a higher fibre content than instant oats in packets. If your purpose is to lose body fat and become lean, eggs, vegetables and bison sausage form a correct breakfast, but if building muscles is your objective, oat bran and oatmeal are better to increase your carbohydrate intake.

Avoid vegetable oils, such as soy and corn oil at all times. Canola oil falls in the same category. Virgin coconut oil, virgin olive oil and Macadamia oil are sensible choices.

Coconut milk. Put it into the fridge in a container after opening.

High fibre rice and brown rice. NEVER use white rice.

Tomato sauces are rich in Lycopene, but don't buy brands loaded with high percentage fructose corn syrup. See to it that it is made of olive oil, and not soy or canola oils. Tomato sauce canned in tins contains high quantities of dangerous bisphenol-A (coming from the can)

Stevia, a natural non-caloric sweetener. Avoid artificial sweeteners, such as aspartame, saccharides and sucralose.

Raw honey instead of processed honey, contains more beneficial nutrients and chemicals. A teaspoon in your tea in the morning improves glucose metabolism. Although it contains sugar, it is in small quantities.

Organic REAL Maple syrup (stay away from Aunt Jamima, which has a high fructose content. Because of its high sugar content, it should only be added to smoothies after a workout, to add some sweetness and cause an insulin surge, to help the muscles recover faster after a workout. 

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WHAT TO STORE IN YOUR FREEZER

Since fresh foods are not always available, you sometimes have to rely on your freezer to have the right foods available round the year.

•  Fresh berries in season, but freeze them to have them available out of season: blackberries, raspberries, strawberries, blueberries, cherries etc.. Delicious when added to high fiber cereal, oatmeal, cottage cheese, yogurt or smoothies. Frozen goji berries add variety.

• Frozen fish. Don't stick to one kind. Change continuously to avoid boredom. ALWAYS choose wild fish instead of farm fish, since wild fish provide a much healthier omega 3 - omega 6 ratio.
•  

Frozen chicken breasts - have them ready for wraps or chicken sandwiches.

Grass-fed steaks, burgers and mince. Grass-fed meats have the same level or higher levels of omega 3 than salmon. Grass-fed meats have higher levels of fat burning and muscle building conjugated linoleic acid (CLA) than grain-fed beef. You can buy grass-fed beef online (delivered in a sealed container to your door) from www.healthygrassfed.2ya.com

 Frozen buffalo, ostrich, venison and other "exotic" lean meats - much healthier than artificially produced meat.

 

Frozen vegetables - the only option when fresh vegetables are not available.

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WHAT TO STOCK YOUR FRIDGE WITH

WHAT TO STOCK YOUR FRIDGE WITH

A good diet plan to lose weight should not only be about weight-loss, but it should suggest healthy foods for diets, which are also delicious and give your body a lean, hard appearance.

LOTS AND LOTS OF FRESH FRUIT

Important starting point is to stock your fridge and cupboards with healthy foods for diets. Buy healthy foods which will encourage weight loss, when you go to the grocery store.

A good starting point is to buy vegetables such as onions, zucchini, spinach, fresh mushrooms, red peppers and broccoli to chop up with lean chicken or turkey sausage (free of nitrites and nitrates). Grass-fed bison sausage and swiss goat cheese (preferably grass-fed if available) add to the taste of your omelette.

Be sure to include the yolk of the eggs – the most nutritious part, and it raises your GOOD cholesterol (free range eggs if you can get them).

 Coconut milk added to smoothies, oatmeal or yoghurt add a rich, creamy taste. It is also one of the healthy foods for diets, because it is high in saturated fats, such as chain triglycerides (MCTs), especially lauric acid (crucial for your immune system).

HERE’S A LIST OF RECOMMENDATIONS FOR YOUR FRIDGE:

• Raw walnuts, pecans and almonds contain large quantities of healthy fats.

NUTS AND SEEDS ARE ESSENTIAL IN A HEALTHY DIET

• Yoghurt (preferably grass-fed and organic), cottage cheese and ricotta mixed with chopped nuts and berries – great taste in mid-morning or mid-afternoon snack.
• Chia or hemp seeds (unground, because the omega-3 polyunsaturated fats in them are unstable, and cause high levels of free radicals during oxidization in the ground form). These seeds are very nutritious when added to yoghurt, smoothies or salads for a nutty taste, and provide loads of omega-3 fatty acids, vitamins and minerals.
• Whole eggs – very nutritious
• Salsa
• Avocados provide healthy fats, fibre and other essential nutrients. Add them to wraps, salads and sandwiches.
• Butter in small quantities (because it is high in calories), preferably organic and grass-fed (to avoid harmful chemicals). Grass-fed butter is high in omega-3 fats and CLH. Avoid margarine at all costs – heart attack!!!
• Nut butters – be creative and mix almond, pecan, cashew and macadamia butter. This broadens the range of vitamins, minerals and micro nutrients, and contains excellent nutrients.
• Lettuce, spinach and shredded carrots  are great for salad.

 

• Dress with a home made dressing: a mixture of balsamic vinegar, spices, extra virgin olive oil, and a superior oil blend. Avoid canola and soybean oil.
• Limited quantity bread. Create variety with sprouted grain bread.
• Rice bran – large amounts of minerals and vitamins, but lower in starch than regular rice. Great with yoghurt and smoothies.

Watch our next blog as we continue to give you more healthy foods for diets and more diet plans to lose weight.

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