Eat Smart Age Smart » Eat for Fat Loss

Fast ways to lose weight that don’t work

eatSmart — Fri, 28 May 2010 16:00:00 +0000

If you surfing the internet for “fast ways to lose weight”, be sure to avoid the obvious pitfalls that will actually help you gain weight instead of losing weight!

When looking for “fast ways to lose weight”, you want to make sure you work WITH your body’s natural way of processing food and not AGAINST it!

Losing weight quickly can help boost a long term weight loss meal plan or it can set you up on the endless and self-defeating road of yo-yo dieting.

If you are looking for fast ways of losing weight, make sure you don’t make these mistakes:

1. Don’t starve yourself: The equation is so simple: if you starve yourself … you body will desperately try to hold on to every single once of fat in your body. If you you’re looking for fast ways to lose weight, eat smaller meals more frequently to boost your metabolism.

2. Don’t fall for the Master Cleanse weight loss drink: You must have heard of the Master Cleanse. It’s the body detox cleanse Beyonce used to drop a lot of weight prior to filming “Dream Girls”. If you don’t know what the Master Cleanse is all about, you might want to read the review I wrote a while back:

>>> Master Cleanse for an internal cleanse?

3. Don’t fall for the rigorous exercise trap: You definitely want to work out and you want to work out with intensity. You have to remember to pace yourself at the beginning because if you go crazy on the first day after not working out for months and even years … your body will hate you the next day. Start slowly and work your way to a more rigorous workout later.

4. Don’t fall for the low-fat/no-fat trap: The low-fat/no-fat trap is such a bad marketing promotion that has made America even fatter. Michael Pollan (“Food Rules: An Eater’s Manual” is such a great read and it’s a fast read) is a huge advocate against eating any foods that claim that they are low-fat/no-fat. The reason is that if you remove fat … then you replace it by carbs and in most cases, we’re talking about sugar!

When looking for “fast ways to lose weight”, make sure you don’t end up choosing quick fix solutions that screw up your body’s natural ways of breakdown food and burning fat. You want to respect your body and focus on changing your eating habits and adopting a healthy daily weight loss meal plan that you can stick to for a long time and really integrate it into your healthy lifestyle!

>>> Here are two fast ways to lose weight while adopting a healthy eating plan:

* Gourmet Nutrition: Dr. Berardi’s new cookbook for the fit food lover (I love this cookbook and I love the healthy recipes). You’ll find over 120 recipes! This beautifully photographed book is a MUST-HAVE (in my humble opinion) for anyone interested in eating body-friendly food. You’ll love the taste and you’ll love what it does for your body.

If you are ready to take things to another level, you can also take a look at Dr. John Berardi’s Precision Nutrition Program.

* Precision Nutrition System: The Precision Nutrition System is a complete nutrition program containing seven guidebooks, a gourmet cookbook, and access to member’s only resources. It’s everything you need to get into the shape of your life. From the strategies to the food!

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Fast ways to lose weight with ease

eatSmart — Sun, 02 May 2010 15:00:56 +0000

It’s that time of the year where everyone is desperate to find fast ways to lose weight because bikini season is around the corner.

When you say “fast ways to lose weight”, you have to understand there are many ways of going about dropping some of the unwanted weight. It’s true that the words “fast ways to lose weight” are often associated with rapid weight loss methods, but there are ways of learning how to burn off fat and make it and include it as part of your daily weight loss meal plan!

There must be millions if not billions of books, magazines and web sites tackling the subject of “fast ways to lose weight”, but if you don’t want to spend too much time trying to figure where to start, I have a list of really simple and basic things you can change as part of your weight loss meal plan and fitness plan to help you lose weight quickly, safely and almost effortlessly.

>>> Weight loss meal plan to help you achieve your weight loss goals:

1. Drink water: Often times your brain may think you are hungry when in reality your body it screaming out for a nice tall glass of filtered water! If you drink water all day long, you not only hydrate your entire body (inside and out), but you also help your body suppress fake hunger attacks. Just by drinking water 30 minutes before a meal, you are able to better control what you eat and avoid overeating!

2. Eat your vegetables daily: If you add more vegetables in your diet, you’ll tend to feel fuller faster and you’ll avoid overeating. If you redesign your food plate to include half vegetables, ¼ meats and ¼ carbs, you’ll drop weight quite fast.

3. Walk your 10,000 steps each day: Studies from the American Institute for Cancer Research reveal that tests conducted on 200 sedentary adults showed that wearing pedometers encouraged people to be more active (aka walk more). As a result of their new active life, their body fat decreased and their fitness and blood pressure improved, as effectively as if they had structured exercise. Walking is not like running the Boston Marathon, but if you start by walking on a regular basis, you’ll have better chances of actually running and then training for intensive sports activities like the Boston Marathon.

If you are too busy to add walking at the end of the day … take a look at how much time you spend sitting in front of the television and cut back on your tube-time! Walking 30 minutes per day for six months will not only transform your body … but it will also transform the way you see yourself and break down a lot of preconceived notions you have about your own self-imposed limitations.

4. Start tracking your journey in a food journal: You can buy a nice fancy journal or you can get a notebook at the dollar store … you can even simply use Microsoft Word as a way of tracking your progress. There is real value in writing what you eat on a daily basis (from that muffin in the morning to that bowl of popcorn you ate while watching your favourite TV reality show) and how you feel about your food day. Your journal can help you track how you manage your frustrations and if you use food as a coping mechanism.

When you think of “fast ways to lose weight”, think of ways that can become part of your lifestyle and ways that can really help you design a healthy eating plan for life.

>>> Here are two fast ways to lose weight while adopting a healthy eating plan:

If you are ready to take things to another level, you can also take a look at Dr. John Berardi’s Precision Nutrition Program.

Fast ways to lose weight when you are busy

eatSmart — Wed, 14 Apr 2010 16:00:23 +0000

We’re all leading a hectic life that is jammed packed so it would make sense that as busy people we’d be looking for fast ways to lose weight.

Fast ways to lose weight can mean different things to different people, but it’s obvious that people looking to drop weight quickly are not interested in going through all the motions of a traditional healthy weight loss meal plan.

If you are extremely busy and you’re looking to lose weight, you might want to look at fast ways to lose weight that are going to serve your body in the long run!

Fast ways to lose weight include a perfect balance between what you eat and the intensity of your fitness regime! Don’t expect to drop the weight off if you’re not willing to get active. Eating healthy foods will not be enough to get your body into the ultimate shape.

>>> Here are a few easy tips if you’re looking for fast ways to lose weight:

You can feel overwhelmed when you lead a fast and hectic lifestyle yet you also want to find fast ways to lose weight. However if you take a smart approach to your eating and exercise you can save yourself a ton of frustration, time and energy. This article shares how.

1. Exercise with intensity: If you are a busy person, you won’t have time to spend 3 hours at the gym. If you only have 20-30 minutes a day to exercise, make sure you do interval training sessions that include short burst of higher intensity. Interval training is perfect for the busy person because by alternating between one minute intervals of high pace and one to two minute intervals of lower pace you stimulate your metabolism into burning more calories in a shorter period of time.

2. Maintain a healthy eating plan during the week: If you prepare your meals in advance (this includes healthy snacks), you’ll increase your chances of sticking to a healthy meal plan during the week. The last thing you want to do is wake up, look into your fridge and wonder what you’ll be eating. Don’t forget to allow yourself some indulgence over the weekend by enjoying a few of your favourite cheat foods.

3. Stay away from refined carbs you grab on the go: If you aren’t prepared (see point #2 where I advise that you prepare healthy meals and healthy snacks in advance, you can easily fall prey to the call of those easy-to-grab refined carbs that are disguised as packets of cookies, pretzels or doughnuts. Those refined carbs/quick carbs cause a surge of insulin in your body and this opens up your body’s ability to make fat and shuts down your body’s ability to burn it off (you might need to read that one again … simple carbs make you fat).

4. Are you drinking your calories? Sodas, flavoured coffee or even juices (even fresh squeezed juice) are loaded with sugar. These drinks won’t fill you up, but they will add calories to your day. The idea is to consume sugary drinks in moderation. Ideally, you’d cut back sodas way down or even give them up all together if possible.

5. Vegetables will help with weight loss: Vegetables will fill you up quickly. They contain little calories (unless you load them up with butter, oils or salad dressings) and they are packed with nutrients which are easily absorbed by your body. If you are looking for a fast weight loss meal plan, vegetables are YOUR secret weapon. If you don’t like vegetables, I’d suggest learning to love them by finding a few that you actually enjoy eating. There are hundreds of varieties of vegetables and you will for sure find something that pleases your taste buds.

Fast ways to lose weight don’t have to be unhealthy. You can use your desire to find quick easy weight loss solutions into a healthy lifestyle by following these tips!

>>> Here are two fast ways to lose weight while adopting a healthy eating plan:

If you are ready to take things to another level, you can also take a look at Dr. John Berardi’s Precision Nutrition Program.

Almonds control your cravings and your weight

eatSmart — Tue, 02 Feb 2010 17:00:02 +0000

I wrote an article not long ago that talked about the foods that can help keep you full.

If you missed it, you can still read it here: 7 Healthy Foods That Will Fill You Up and Prevent Overeating

The first comment on that article I wrote really worried me because I don’t want people to avoid eating almonds or nuts for that matter because they think they are fattening. Good fats are your friends while bad fats are you foes.

If you want to remain at a healthy weight you have to make smart food choices and that means that eating foods that fill you up will help prevent you from running for those empty calorie foods.

It’s obvious that if you are allergic to nuts or if you have a condition that prevents you from eating nuts, you should ignore this article, but if nuts don’t pose any healthy issues, I’d surely follow Dr. Mehmet Oz’s advice and have a handful of almonds with you at all time because they are great at suppressing hunger and they are good for you.

Obviously, I am talking about raw natural almonds that contain no salt or hydrogenated oils!

Almonds are so important at supporting good health, I wanted to spend a bit more time to show you why almonds are such a great snack if your goal is eating healthy foods and maintaining a healthy weight.

Here are 5 really important facts provided by Blue Diamond Almond Growers:

1) Almonds contain a lot of fiber: Dr. Oz is constantly telling viewers to increase their intake of fiber because it’s the best insurance against diseases such as colon and rectal cancer. Just a 1/3 cup of almonds can give you as much as 24% of your daily intake of fiber!

2) Calcium is not just found in milk: Don’t get me wrong, I’m happy to have my organic milk with my latte, but milk is not the only food that contains calcium. You will find calcium in almonds! Including calcium in your diet is essential for bones, teeth, muscles, normalizing blood pressure and regulating your heartbeat.

3) Iron: Just like calcium, you can find iron in foods that are not always obvious. We know that iron is readily available in red meats and spinach, but did you know that almonds also contain iron? Iron helps carry oxygen through the body and serves as food for your brain.

4) Copper: Copper is essential because it helps carry oxygen to the body’s cells and organs. Copper also works at keeping bones, blood vessels and nerves healthy. Guess what? Almonds contain copper!

5) Protein: So many women skimp on protein because they think protein will make them fat. If you are consuming your protein from a 3-patty cheeseburger, then yes, you are right in assuming that protein will make you fat. If you consume lean protein then you really don’t have much to worry about. You can surely get you protein from a reasonable portion of red meat, chicken or fish, but if you want a non-meat base source of protein, almonds are it! You’ll get 11 grams of protein for a 1/3 cup serving.

>>> Here’s a quick snapshot of some basic nutritional value of 1/3 cup (50 g) of almonds:

300 calories

26 g of fat (40% of the daily intake)

2 g of saturated fat (10% of daily intake)

1 mg of sodium (1% of daily intake)

10 g of carbohydrate (3% of daily intake)

6 g of fibre (24% of daily intake)

11 g or protein

15% of your daily intake of iron

I generally have a handful of almonds (so a little less than 1/3 of a cup) and it fills me up for hours!

Almonds do contain fat, but they are good fats that support good health and NOT the bad fats that are readily available in foods such as chips, donuts or most conventional muffins.

Photo: Australia Almonds ad

Simple tips for losing weight and keeping it off

EatSmart — Tue, 29 Sep 2009 11:49:39 +0000

Have you ever wondered why you are not losing any weight even though you’re putting in all this effort?

Whenever I need to lose weight because I have been a little bit more indulgent in my diet and not gone to the gym as often as I should, I always follow the same technique:

* I do a cleanse either with detox pill supplements, or, if my short-term lifestyle can handle it, a juice cleanse for about 10 days.

* I cut back on some of the cheat foods I’ve been over-indulging in.

* I take assessment of my portions.

* I make sure I’m at the gym four times per week (when I gain weight, it’s usually because I’m eating more than I should and have reduced my fitness activities to twice per week).

* I also make a point of walking as much as I can instead of taking public transportation.

My formula for trimming down is pretty simple and it’s worked for me for years now. I never take any drastic measures and I never, ever follow questionable quick weight-loss techniques that only result in you gaining more weight and getting caught in a never-ending cycle of weight-gain-weight-loss-weight-gain.

Dr. John Berardi explains in greater detail some simple ways to help you lose unwanted pounds and reach a healthy body weight that you can actually keep for life!

>>>> Here are Dr. John Berardi’s tips for losing weight:

All day long, all across the Web, folks are posting questions about why they’re not losing weight, why they’re not gaining weight and why their body composition isn’t changing. They’re frustrated, confused and feeling helpless. But if most of them just made things simple, progress would follow.

What does “make things simple” mean? Isn’t the body, y’know, complicated?

Well, we know that weight loss happens only when the body is in a negative energy balance (in other words, when there are fewer calories coming in than going out). And we know that weight gain happens only when the body is in a positive energy balance (in other words, when there are more calories coming in than going out).

From this knowledge, we can infer two things:

1. If you aren’t losing… you’re not in a negative energy balance.

2. If you aren’t gaining… you’re not in a positive energy balance.

Of course, it does get a bit more complex than this but again, most folks get lost in the details. So let’s keep it simple for now.

>>Weight loss<<

Assuming you’re eating Precision Nutrition (PN) style, training at least 5 hours per week, and still not losing weight, the explanation is simple: You’re not losing because, for whatever reason, you’re not in a negative energy balance. So you must create one. How can you do that? Well, there are three viable ways:

1. Eat less

2. Exercise more

3. Eat less and exercise more

In the end, it’s pretty simple, no? Typically I recommend the following strategy (again, assuming you’re following PN-style eating and training at least 5 hours per week yet have stagnated):

1. Increase exercise volume to 7 hours per week

2. If stagnation occurs again, decrease calories

3. If stagnation occurs again, increase exercise to 9 hours per week

4. If stagnation occurs again, decrease calories

Your upper limit of exercise volume may be 10-12 hours per week, so make sure to cap it there while manipulating calories the rest of the way.

>>Weight gain<<

Assuming you’re eating Precision Nutrition (PN) training at least 5 hours per week, and still aren’t gaining weight, the reason is simple: You’re not gaining because, for whatever reason, you’re not in a positive energy balance. So you must create one. How can you do that? Well, there are three ways:

1. Eat more

2. Exercise less

3. Eat more and exercise less

(Note: when trying to gain weight, it’s important to maintain your exercise volume at about 4 to 5 hours per week as you still need a strong stimulus for muscle growth. Judging by the overall health status of the North American population, “Eat lots and don’t exercise at all” doesn’t appear to work very well for making you buff. So don’t take this argument to its logical conclusion.)

I recommend the following strategy (again, assuming you’re following PN-style eating and training at least 5 hours per week yet have stagnated):

1. Increase calorie intake

2. If stagnation occurs, decrease non-weight training calorie expenditure and make sure your weight training is stimulating growth

3. If stagnation occurs again, increase calories again and continue to manipulate them as you don’t want your exercise volume to fall too much

>>That’s it … Just Keep it Simple!<<

Most of the time, it’s just that simple.

* Eat Precision Nutrition style. And real Precision Nutrition style, not half-assed, “Oh, I sometimes eat vegetables.” Follow the Ten Habits. Be compliant.

* Train at least 5 hours per week using adequate intensity and well-chosen workout routines.

* Follow the steps above as indicated for meeting your goals.

* Lather, rinse, repeat until ripped and/or huge.

99.9 per cent of all of the individuals I’ve worked with in my career who have properly followed the steps above have succeeded. Only those with serious medical issues don’t respond. So make sure that during the course of your own transformation, you remember these simple lessons. Apply them to what you’re learning in the Precision Nutrition System. Having learned them, there’s absolutely no excuse for not getting closer to your goals.

Photo by eMuse Tess Heder

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Do you know where to buy wild fish?

EatSmart — Wed, 05 Aug 2009 11:45:04 +0000

I noticed not long ago that my main grocery store had changed the way it labelled fish at the fish counter.

Instead of the regular label that would tell you what type of fish you were buying and the price, the new labels were far more explicit.

When I realized there was this switch in consciousness on the part of my local grocery store, I could not help by think of the Food, Inc. documentary because this is exactly what they mean when they say that as consumers we have a voice. Obviously, my grocer either listened to consumers who wanted to be in the know or they tried something new to see how consumers would react.

http://www.eatsmartagesmart.com/video-review-of-food-inc/

From my observation, every single person who stops in front of the newly labelled fish counter has the same reaction: they stop to read each label before make a decision AND they ask questions!!!

The new labels at my local grocery store (called Loblaws and it’s the biggest food retailer here) read as follows:

* Type of fish

* Explicitly lets you know if the fish had been frozen or not

* The country of origin (this is huge given a lot of food scares from China)

* The price per gram and kilo

* The type of cultivation (aka farmed or wild)

I’m elated at this new initiative because I’ve been shying away from eating farmed fish for a while now. I’ve been buying frozen fish that clearly states that the fish is wild, but the only type of fish I’ve found up to now has been salmon. I do love my salmon because it tastes amazing and I can prepare so many delicious dishes and because it’s packed with the goodness of Omega 3, but a girl cannot live off of wild salmon alone.

Thanks to Loblaws’ initiative, I can now choose from wild snapper, wild sole, wild mahi-mahi, wild trout and at least ten other types of wild fish from all over the world!

I’ve asked the staff when this change came about because I really missed the transition and I was told it’s been a few months.

Some fishmongers will really know how the fish was cultivated, but many won’t and many don’t care if the fish they sell is farmed because many don’t necessarily know the controversy around farmed fish.

Just in case you’ve never asked yourself if you should know more about how your fish is cultivated, let me reveal these 7 facts on why farmed fish might not be the best for your health:

1) Farmed fish are usually housed in small pounds (and there are usually a lot of them living in really crammed space).

2) Farmed fish is said to be fed corn and cereals (you won’t find too much corn or cereal in any ocean, river or stream … it’s not normal for a fish to eat corn and cereal)

3) Farmed fish are more prone to disease, which can quickly spread to all the other fish in the pound (don’t we have enough food scares as is?).

4) It’s said that farmed fish are fed antibiotics.

5) Farmed salmon in the U.S. are served pellets of red die to make their flesh more red (I saw this on one of “The Doctors” show and I was shocked).

6) Farmed fish are overfed so they can get fat more quickly and be sold more quickly.

7) Overfeeding fish and getting it fat that quickly is said to change the Omega 3 into Omega 6. Most of us are deficient in Omega 3 and not Omega 6, so this defeats the purpose.

You might not have access to a Loblaws store where you live, but grocery stores like Whole Foods Market will also let you know the origin of your fish. You might also want to survey a few fishmongers to find out which ones are knowledgeable about the origin of their fish.

Alternatively there are a number of frozen brands that clearly state on their packet when the fish is wild!

Why are Americans so FAT?

EatSmart — Thu, 30 Jul 2009 19:57:05 +0000

***Click on the links below to see with your own two eyes what America is eating!***

Last month I had a feature that exposed the difference between the American diet and the European diet. It caused a bit of controversy, but I expected as much because the photo is quite revealing. If you missed it, you can still catch here:

American diets versus European diets

I don’t want my American readers to think that I’m attacking their way of life, because the purpose of this site is to educate and help all my readers make better food choices, but the reality is that Americans are getting fatter and fatter and they are also getting sicker and sicker and it’s all related to the poor quality of their diet.

There are so many additives added to the average American diet that your body will never metabolize this “stuff” that is not natural to its proper functioning and will simply sit and get trapped as fat.

Another culprit of the America’s obesity crisis might be some of the most popular dishes that are served in many eateries across America.

You don’t have to take my word for it, just take a look at some of the super-high-calorie and incredibly unhealthy foods that are featured on this great Web site: ‘This is why you’re fat!’

‘This is why you’re fat’ tracks some of the unhealthiest meals in America and some of those dishes are so bad that they make a nutrition freak like myself want to scream in horror (and I have … many times). I love their tag line: “where dreams become heart attacks”. This sentences says it all!

>>> Here are some of the most disturbing dishes I’ve found when I revisited the site:

1) Chicken Finger Bacon Pizza (I would prefer to starve than to eat this … it violates everything I cherish about good food)

2) The Ghetto Burger (Ghetto? Why not just call this “heart attack on a plate”?)

3) Porky’s Revenge (I mean, how many grams of fat are in every bite?)

4) Kentucky Nachos (here’s what’s in it: Potato chips covered in barbecued pulled pork, blue cheese, coleslaw, cheddar cheese and sauteed onions and peppers – DO I NEED TO ADD MORE?)

5) Heart Attack Fries (enough said!)

6) Deep Fried Peanut Butter And Banana Sandwich (Elvis would be proud of this recipe since it’s well documented that he had a thing for fried banana sandwiches … we all know what Elvis looked like in his later years compared to his younger years)

7) Carb Casserole (I guess this is the answer to the No Carb diet?)

#8) Domino’s Three Cheese Mac-N-Cheese Pasta Bread Bowl (okay, this is simply disturbing to me)

9) Oreo Donut (I guess a doughnut on its own is not unhealthy enough, adding a serving of Oreo cookies just adds to the unhealthy nature of this popular dessert?)

10) The Heart-Attack-On-A-Bun Burger (this is revolting)

11) The Pattie LaBurger (A deep fried hamburger? Good Lord have they lost their senses?)

12) Bacon Chocolate Cake (I’ll pass, thank you very much!)

13) Deep Fried Cheeseburger On-A-Stick (this makes me so sad)

14) Lardz (deep fried lard balls topped with sugar? Seriously? Seriously? Why?)

You’ll find all the unhealthy servings on their archive page: ‘This is why you’re fat’ Archive

Seriously, these recipes must each contain 5 million calories! If this doesn’t explain why Americans are getting fatter and sicker … I don’t know what does.

This is a serious cry for help when people are eating a recipe called: Heart Attack Fries!

Photos are from ‘This is why you’re fat!‘

If you eat more … you’ll lose more weight!??!

EatSmart — Wed, 29 Jul 2009 22:08:20 +0000

Don’t head to Kentucky Fried Chicken or Dairy Queen just yet. You might want to read the rest of this post before finishing off that bag of Doritos chips.

The idea of eating more and losing weight relates to the quality of the foods you eat.

There are simple substitutes you can make in order to achieve this goal and it can be simply be cutting down the carbs and the size of your portion of meat and bumping up the quality of vegetables you eat with each meal.

Most people eat far more carbs and meat than their body requires and buy reducing those, you can drop weight, but you will increase the amount of healthy foods in a week.

I love pasta with cream sauce (don’t get me started on pasta a la vodka), but I try to really limit the number of times I eat that in a month because we’re talking about white pasta, heavy cream and some recipes call for extra olive oil or a bit of butter. That’s a lot of calories in a plate and even if you eat a very small portion, you’re still looking at a heavy calorie count.

I’m not a big believer in calorie counting and find it quite restrictive and kills the enjoyment and pleasure of food, but when you are eating a plate of Fettucini Alfredo (especially those large servings from most restaurants), you don’t need to have a PhD in nutrition to know you’re eating a lot of calories (far more than your body really needs).

A simple substitute would be to replace the white pasta with whole wheat, (you could also keep it at white pasta if you want, but you get more fibre if you opt for whole wheat), add some chicken or slices of steak, add loads of your favourite vegetables and top this dish off with herbs and olive oil!

You’d be able to eat more than the equivalent in calories of a plate of Fettucini Afredo because the vegetables and the protein from the meat in the recipe I just suggested will fill you up, but they will also fill the dish and you’ll end up ingesting way less calories.

The same applies to something as a common as a muffin. Most commercial muffins you buy with your coffee in the morning contain an insane amount of grams of fat and most muffins contain so many refined ingredients that they are truly empty calories. I’m sure you could eat a small bowl of oatmeal with fruits, poached eggs AND a slice of whole wheat bread and you still wouldn’t reach the same amount of grams per fat compared to what you’d get from a muffin. Here’s a news flash … that muffin will convert to fat really quickly in your stomach and I wouldn’t be surprised if you ended up being starved in no time, while my suggestion of the full healthy breakfast will keep you going well into lunch!