50 Weight Loss Tips – Tip 7

When you are trying to lose weight, it not enough to just cut back on foods it is all about making lifestyle changes.  Some of these changes can be as simple as eating more fruits and vegetables.  Something that will also help with your weight loss, and quite possibly helping in lower your cholesterol will be eating fibre.  Eating fibre will also help you stay regular as your body goes through changes of your lifestyle adjustment.

There are several products out there – from pills/tablets to other products like Metamucil – but they are pretty disgusting.  I tried the orange flavored Metamucil and I didn’t like it at all.  Instead I stuck with a cereal called All Bran Buds.  You can use this as a topper to another cereal, or as a snack or mix in with low-fat yogourt.  It is cruncy, so may keep those that like to munch on crunchy foods satisfied and because there is a high value of fibre in 1/3 cup (which is what is recommended to take) it will help you stay regular.

So what exactly is fibre and why do you need it?  Read on…

Fibre can be found in two forms: soluble and insoluble – this relates to how well they dissolve in water. Both function very differently in the body, and both are needed as part of a healthy diet.

Insoluble Fibre

Insoluble fibres are often referred to as “roughage.” These fibres do not dissolve in water and pass through the digestive system largely unchanged. Insoluble fibres increase the bulk or weight of undigested material (from foods) through the large intestine and they also increase the speed at which this food material moves through the large intestine. These two effects are related to regularity. For example, wheat bran, which is made up of mainly insoluble fibre, helps to promote regularity.

Food sources that contain insoluble fibre include wheat bran, whole grain cereals and breads, legumes, fruit, vegetables, nuts and seeds.

Soluble Fibre

Soluble fibres dissolve in water and form a gel-like substance when mixed with water. They delay the speed at which food moves through the digestive system. Generally, soluble fibres contribute to healthy blood cholesterol levels and regulate blood sugar levels.

Food sources that contain soluble fibre include psyllium, barley, oatmeal, lentils, fruit and vegetables.

Taking fibre works best when taken with water.

Now I will not kid you – the cereal isn’t the best tasting so you may be tempted to sweeten it up – DON”T!  It takes some getting used to, but now I can easily put a 1/3 cup into a bowl and have it as a snack.

How can fibre help you?

Reducing Cholesterol Levels

Like soluble fibers, viscous fibers lower serum cholesterol by reducing the absorption of dietary cholesterol. In addition, viscous fibers complex with bile acids, which are compounds manufactured by the liver from cholesterol that are necessary for the proper digestion of fat. After complexing with bile acids, the compounds are removed from circulation and do not make it back to the liver. As a result, the liver must use additional cholesterol to manufacture new bile acids. Bile acids are necessary for normal digestion of fat. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver.

Normalizing Blood Sugar Levels

Viscous fibers also help normalize blood glucose levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose following a meal. Viscous fibers also increase insulin sensitivity. As a result, high intake of viscous fibers play a role in the prevention and treatment of type 2 diabetes. In addition, by slowing the rate at which food leaves the stomach, viscous fibers promote a sense of satiety, or fullness, after a meal, which helps to prevent overeating and weight gain.

Promoting Bowel Regularity

Certain types of fiber are referred to as fermentable fibers because they are fermented by the “friendly” bacteria that live in the large intestine. The fermentation of dietary fiber in the large intestine produces a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain the health and integrity of the colon.

Two other short-chain fatty acids produced during fermentation, propionic and acetic acid are used as fuel by the cells of the liver and muscles. In addition, propionic acid may be responsible, at least in part, for the cholesterol-lowering properties of fiber.

In animal studies, propionic acid has been shown to inhibit HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. By lowering the activity of this enzyme, blood cholesterol levels may be lowered.

In addition, fermentable fibers help maintain healthy populations of friendly bacteria. In addition to producing necessary short-chain fatty acids, these bacteria play an important role in the immune system by preventing pathogenic (disease-causing) bacteria from surviving in the intestinal tract.

As is the case with insoluble fiber, fibers that are not fermentable in the large intestine help maintain bowel regularity by increasing the bulk of the feces and decreasing the transit time of fecal matter through the intestines. Bowel regularity is associated with a decreased risk for colon cancer and hemorrhoids (when the hemorrhoids are related to straining and constipation).

So what happens if you don’t get enough fibre?

What are deficiency symptoms for dietary fiber?

There is no identifiable, isolated deficiency disease caused by lack of fiber in the diet. However, research clearly indicates that low intake of dietary fiber (less than 20 grams per day) over the course of a lifetime is associated with development of numerous health problems including constipation, hemorrhoids, colon cancer, obesity and elevated cholesterol levels.

Resources:

• http://www.all-bran.ca/en/default.aspx - contains more information on fibre, and great recipes that use All Bran Buds.  This site is operated by Kellogg
• http://www.kelloggs.ca/cgi-bin/klog-canada/product.pl?product=20&company=2 - more information from Kellogg about their All Bran Buds product
• http://www.kelloggs.com/brand/allbran/benefits2.shtml - US site for All Bran Buds
• http://www.productwiki.com/kellogg-s-all-bran-buds/ - product review
• http://en.wikipedia.org/wiki/Dietary_fiber- Wikipedia page on dietary fibre (also spelled dietary fiber)
• http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59 - very detailed discussion on dietary fiber
• http://www.nlm.nih.gov/medlineplus/dietaryfiber.html

Eating fiber has many benefits for your health. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. The consumption of insoluble fiber reduces your risk of developing constipation, colitis, colon cancer, and hemorrhoids.

—Medical News Today, What Is Fiber? What Is Dietary Fiber? Fiber Rich Foods

Previous Tips

• http://www.lose-weight-feel-great.com/2009/05/15/50-weight-loss-tips-tip-6/
• http://www.lose-weight-feel-great.com/2009/05/11/weight-loss-tips-tip-5/
• http://www.lose-weight-feel-great.com/2008/05/27/50-weight-loss-tips-day-4/
• http://www.lose-weight-feel-great.com/2008/05/26/50-weight-loss-tips-day-3/
• http://www.lose-weight-feel-great.com/2008/05/23/50-weight-loss-tips-day-2/
• http://www.lose-weight-feel-great.com/2008/05/22/50-weight-loss-tips-day-1/
• http://www.lose-weight-feel-great.com/2008/05/21/50-weight-loss-tips-day-0/

Here is to your health!

Mohamed

Technorati Tags: 50 weight loss tips, dietary fiber, dietary fibre, dietary fibre benefits, dietary fibre deficiency, dietary fibre food, dietary fibre requirements, dietary fibre supplements, fiber, fibre, why eat fibre

50 Weight Loss Tips – Tip 6

Here is a weight loss tip that is virtually guaranteed to help you shed a few pounds.

Preoccupy yourself.

That’s it.  That is the one tip that will help you lose some weight.

Why does it work?  Here is the explanation.

When I was at my heaviest, and when I was told “lose weight, or die” I looked at what I was doing and found that most of the time I was bored.  So I sat and watched tv.  A lot of TV.  To kill time between channels or shows, I would eat.  

Then as I started my lifestyle changes (which resulted in weight loss) I made better use of my time.  I went away from TV and tried to occupy myself.  We had purchased a house, so kept myself busy with yard work – mowing the lawn, taking care of it, weeding, watering – you name it, I would do it.  I’d be drained when I was done, but you know what – I kept myself busy and away from the TV and I wasn’t bored!

I bought a bike and rode around the neighborhood until I started riding a few miles each day.  I really enjoyed that.

At work I took walks during my 1-hour lunch break.

Boredom is a sure way to gain weight, especially when you are prone to weight gain – boredom is your mortal enemy.  By doing something, maybe even reading a book (outside) you keep your mind active and engaged.  If you can keep yourself from getting bored by doing light exercise – like a walk, or going out of the house you’re sure to beat it and stay away from the fridge or pantry.

Here is to your health!

Mohamed

_{»crosslinked«}

Technorati Tags: 50 weight loss tips, bored and weight gain, boredom, fast weight loss, lose weight fast, weight gain, Weight Loss

50 Weight Loss Tips – Tip 5

It’s great reading about someone elses weight loss  it helps to inspire and give you something to work towards.

I’m always envious of those front-page stories I see while in the grocery store “Mom of 15 looses 250lbs, drops 10 dress sizes all in one week!” — I am exagerating of course, but still you see the story and wish you could do the same.

You know what, you can.  BUT don’t compare yourself to that person.  When magazines publish these stores, these individuals are the exception to the rule.  For example, my dad does not gain weight.  He’s weighed around 110lbs most of his life.  His body just works that way.

My sons weight is appropriate to his age – he is 6.  He doesn’t gain weight either, and he’s not overly active but does participate in some sports.

Everyones body is different, and everyone will loose weight differently.

The key – keep your goals in sight and work towards them.  Take baby steps – if you expect to lose 15lbs in three days because you must get into a suit or dress, well it is not going to happen, unless of course you do something drastic – and do you want to go that far in trying to lose weight?  Hopefully not!

Another reason why you don’t want to compare yourself – you are setting yourself up for failure because you will become discouraged when you don’t loose the weight as fast as you want and you will quit.

I’ve read that 1 or 2 lbs per week is the ideal amount of weight to loose without harming your body, of course you should check with your doctor before you go on any weight loss program since you may need to take precautions.

When I started an exercise program, my doctor wanted me to take a stress test (for my heart) and EKG to ensure that I would be able to do some exercise.  He gave me some guidelines to follow, but most of all he said “listen to your body” – he’s right.  Your body will know when enough is enough.

If you have something to add to Tip #5 – please do so!  I always enjoy hearing from my readers!

Regards,

Mohamed

Technorati Tags: 50 weight loss tips, lose weight, Weight Loss

50 Weight Loss Tips – Day 1

50 Weight Loss Tips – Day #1 – Lifestyle Changes to Promote Weight Loss

On Day 1 of 50 Weight Loss Tips we look at what dieting really is.

You’ve probably read Garfield say “Diet is DIE with a T”.  He’s right.  It is.  So why think of it as a diet?  It’s not, really.

It’s more about LIFESTYLE CHANGES.

Consider this – your breakfast consists of fast food at around 1,000 calories.  Lunch is fast food, at minimum 1,200 calories, and dinner is around 2,000 calories.   You snack throughout the day – add atleast 1,000 calories.  For the day you’ve eaten 5,200 calories.

If you weight 300 lbs now, and you want to come down to 200lbs, and assuming that you will add enough exercise to qualify yourself as moderately active this is how many calories you need to eat in order to lose weight:

200 x 16 = 3,200 calories required to be eaten to get down to 200lbs.

Source: http://www.momscape.com/articles/how-many-calories-to-lose-weight.htm

So how will you cut down 2,000 calories?  Dieting?  Nope, because it is not going to work.  You are going to need to make some serious lifestyle changes.

You CAN NOT continue to eat out.  You must learn to cook at home, and make nutritious meals.  Your choices for snacks can’t be cake, cookies, chips or pop.  You need to eat healthy snacks that will promote weight loss.

By making lifestyle changes, you are changing your habits and putting yourself onto a long-term, successful track to lose weight and maintain that weight loss.

Lifestyle changes means making time to eat well, to exercise and to get sleep.

Lack of Sleep Increases Overeating

Researchers from several separate studies ¹ have found a link between sleep and the hormones that influence our eating behavior. Two specific hormones are involved. Ghrelin is responsible for feelings of hunger. Leptin tells the brain when it’s time to stop. When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is an increased craving for food and not feeling full.

Source: http://www.thedietchannel.com/Weight-Loss-and-Sleep.htm

The Dream Diet: Losing Weight While You Sleep

Leptin and ghrelin work in a kind of “checks and balances” system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.

So what’s the connection to sleep? “When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food,” Breus tells WebMD.

Source: http://www.webmd.com/solutions/sc/link-sleep-weight-loss/sleep-to-get-thin

What Other Lifestyle Changes Can You Make?  8 Easy Tips!

1. You need to be aware of what you are eating, and you need to count calories.  I don’t mean go NUTS, but be aware that a BIG bag of chips probably has as many calories in it as breakfast and lunch combined (if not more).  http://www.fda.gov/FDAC/features/2002/102_fat.html
2. Drink plenty of water (and keep coffee, bottled beverages, and alcohol to a minimum level).
3. Eat small meals more frequently. Have healthy snacks readily available so that you don’t get that hungry that you have to buy junk from a vending machine.
4. Sit down and eat properly.  Very important, eating on the run will not make you feel satisfied and sub-consciously you will feel that you have not eaten anything.
5. Eat all food groups in each meal. Remember the food pyramid?
6. Eat vegetables with each meal.  Vegetables are great filler foods, and many contain the all important fibre to keep you regular.  Vegetables also contain many essential vitamins and other valuable nutrients that your body needs.
7. Eat whole grains, your body needs fibre.
8. Get active!  Exercise.  Watercise is great.  Walking is easy and cheap.  Bicycling can also be a lot of fun.  Whatever you decide, just do it and do it regularly.

Lifestyle changes are easy to make.  You look at what you’re doing now, and work on one area at a time.  Start with exercise and getting active, as this is one of the easiest and as you progress and do more and more each day you will not feel like stopping.

Exerise can be the easiest thing to add to your day.  If you work, take a short break to walk a bit and stretch – go to the cooler for water.  Get up and walk to the printer to get a document.  At lunch, go out for a walk – or to even get fresh air.

At home – work around the house; or if that’s not your thing – go outside for a walk.

Start easy – 15-30 minutes daily until you can get to 1 hour per day.

As your activity increases, your hunger will decrease naturally — this is when you start tackling your eating habits.  Again, you can start small – cut back on high calorie lunches, and instead buy a salad for lunch along with a soup and crackers.  For dinner, add vegetables to your meal and cut back on gravies and sauces that add alot of hidden calories and fat to your meal.

For your snacks, slip in some carrots and celery with a light dip to keep things lively.

Alternate between different types of snacks, fruit one day, veggies the next.  Why not try baked PITA?  Simply cut pita bread into bite sized chunks, add some seasoning for taste and bake.  You can even try light margarines that are pre-flavoured.

Try some exotic fruits, or make a fruit salad with exotic fruits like mango, papaya, kiwi and even passion fruit.  There are so many types of fruits out there that you can keep things different from day-to-day.

There are many things that you can do to make a BIG impact to your life.  What have you done?  What will you try to do?  I encourage your participation to help you lose weight and to motivate other readers to do the same!

If you found this post valuable, please consider DIGGing it, STUMBLEing it or promoting it through other social media that you may be using.

Here is to Your Health,

Mohamed

Technorati Tags: 50 weight loss tips, Exercise, lifestyle changes, Weight Loss