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Combating Insulin Resistance: How to Stay Slim in the Later Years

Some people breeze through early life, easily able to keep their weight in check. However, when they hit middle age, they suddenly have a rounder stomach and a bit more fat in different places on their body. At this point in their life, it is quite difficult to get rid of the fat. It is often a lot easier for younger people to lose than it is for older people. The information in this article will highlight why that is true and how you can lose weight even at a more advanced age.

As you get older, your muscle mass decreases, particularly if you do not stay active. Your metabolism is not as fast, and it is often affected by fad diets and workouts that may not be appropriate for your age or ability level. In addition, depending on your hormone levels, your body may be encouraged to put away more fat than ever before. Insulin is one hormone that has been linked to weight gain.

More About Insulin Resistance

The MNI, or Medical Nutritional Institute, states that the bodyís cells must have a steady stream of glucose in order to function property. However, glucose and insulin work hand in hand during this process; glucose is only able to get through the cellís outer membrane with the help of insulin.

Insulin encourages the body to take glucose and make it into fat. It then stops the cells from letting go of the fat. Basically, it takes your energy, transforms it into fat, and then puts it away in fat cells. Once the fat is where it is supposed to be, insulin acts as its protector, keeping it inside of the fat cells.

Fighting Insulin Resistance

Try not to eat as many carbohydrates, particularly if you are not as active as you would like to be. It is crucial to stay away from sugars, processed junk food, and bleached white flour. If you do consume carbs, do so during the day rather than in the evening. Make sure your diet consists of a lot of fresh vegetables and lean protein.

Green tea and water can both help to ramp up your metabolism. Green tea, in particular, is beneficial as it can help burn fat and it is also good for you in other ways.

Working out makes you more sensitive to insulin, so your body does not need as much to do the same amount of work. Therefore, your body does not create as much insulin, so you have less of it in your body. In addition, working out encourages your body to release a growth hormone that helps to burn fat. Therefore, it is important to get your heart rate up for at least half an hour a day. Try to include some weight training. Not only will you lose weight, but you will feel less stressed as well.

If you have gained weight recently, and you think that insulin resistance may play a role, consider seeing a professional who can take a look at you and set up an eating plan.

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Counting Calories? Be Sure To Add In Fiber

Mother always said, be sure to eat more fiber. You hear it on television, read it in ads and even your doctor may mention it to you, eat more fiber. If you’re one of the many who are counting calories, you’ll want to be sure to include more fiber, especially if you’re trying to lose weight. However, it’s not as easy to add fiber to your diet as you may think. In fact, it may be a big challenge.

Fiber: Heatlh Benefits

If you, like many American’s, need to add more fiber, you’re likely only getting about 11 grams of fiber each day. The national recommendation is from 20 to 30 grams of fiber per day.

Eating more fiber can not only help to make you ‘regular’, it can also help you in a myraid of other health benefits. Here are a few:

Protect your heart. A diet rich in fiber can help to protect your heart. A study of 72,000 women showed over the course of 18 years, that women who eat a diet that is rich inwhole grains, vegetables andfruits (all great sources of fiber), have a reduced risk for heart disease when compared to those women who ate less fiber.

Fiber rich diets also contribute to a healthier pregnancy. Eating foods that are rich in fiber help to reduce preeclampsia (a rare pregnancy related high blood pressure). Women should add 5 extra grams of fiber or two slices of whole wheat breat to their diet daily in order to reduce this risk by up to 14 percent.

Fiber rich diets may also reduce the risk of cancer. The American Institute for Cancer Research shows that a diet that is rich in fruits and vegetables as well as wole grains, may also help to reduce the risk of cancer especially colon, kidney, esophagael and pancreatic cancers.

How To Get Started:

One easy way to get started is to simply replace a low fiber food that you enjoy with a high fiber food. Example: in lieu of white bread, replace it with whole wheat bread which is high in fiber. Eat an apple in lieu of beef jerkey. By using this method, you can increase your fiber one meal or snack at a time.

If you’re eating cereal for breakfast, chose a high fiber alternative. Skip the Corn Flakes or Rice Krispies and replace it with a high fiber cereal. Choos ewhole grain cereals with at least 5 grams of fiber for best results. It’s great and better than grabbing a donut as you run out the door.

Other Great Sources Of Fiber:

Vegetables and fruts that have the skins on (scrub them well)
Potatoes with skin left on
Lentils, black beans or other high fiber beans
Whol grains like barley, bulgar wheat and oats (watch serving sizes)

Those who watch their carbs also need to know that they can deduct their fiber counts from the total carbs count. This won’t reduce the calories but it will help increase the fiber.

Increasing Your fiber Intake:

Eat more fruits and vegetables at the table. High fiber foods are really much lower in calories than other foods you’ve eaten. This of course isn’t your only strategy but it will certainly help. You should have whole grains an dfiber supplements as well if you’re lacking in fiber. A fiber supplement like Metamucil or Benefiber is natural and wil definitely help you.

Lastly, when you increase your fiber, do so slowly. Be sure to drinka lot of water and only increase the fiber by a few grams each day so that your digestive system has plenty of time to adjust to the change. It’s important to increase your fiber, but be sure to do so wisely and be sure that you leave out the other foods that don’t have as much fiber for you.

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Boost Your Metabolism With Mini-Meals

Every single time you start a diet, you tell yourself that you will stick with this one. Then you do everything possible to eat in a healthy way when, in a weak moment, you feel overwhelmingly hungry and the next thing you know you are in the middle of a feeding frenzy.

So, the question is if there is a way to finally break the vicious cycle and lose all that weight forever. Perhaps it is time to not only look at what you are eating but when you are eating it.

Skip Meals Now, Overeat Later

Since you are already trying to lose weight, you must already know how important it is to watch how many calories you are eating every day. But did you know that the number of calories consumed during each meal will make a huge difference in the amount of weight you will lose?

There has been some evidence that people who do not eat breakfast end up eating only a couple but larger meals as the day goes on. These people usually weigh more than the people who are eating a good breakfast and four to five meals during the course of the day that are smaller. It is thought that the reason for this might be because the people who skip breakfast end up being ravenous and that makes it easy to succumb to temptation. This is according to Pete McCall, MS who is an exercise physiologist affiliated with the American council on Exercise.

The reality is that if you let yourself go for hours without a meal, blood sugar will go low and this can mean you will be shaky and hungry. This drop in blood sugar will often cause the loss of willpower and you will crave a treat that has lots of calories.

Smaller Meals, More Often

If you teach yourself to eat more frequent, smaller meals spread out during the day you may be better able to control your appetite and stick to your diet plan. If you are able to give your body the calories it needs ñ even if fewer than usual ñ you will not experience the pangs of starvation that ruin a lot of diets.

Mccall notes that if you are having three meals along with two or three snacks during the day you will find that your blood sugar is well regulated and well-maintained.

If your weight loss regimen requires you to eat fewer calories each day that makes it all the more important to spread your meals out during the day. This will let your body know that you are not starving it. Kimberly Lummus, MS, RD states that if you do not eat enough calories you will find your body will think its starving and it will conserve calories. This can completely sabotage your weight loss plan.

Managing Your Calorie Intake

When you switch from two to three heavy meals to five to six ìmini-meals,î you will probably notice that your metabolism and blood sugar are staying steady. McCall suggests that you should redo your daily intake of calories into these smaller meals along with hearty snacks. For example, his suggestion is that it is a good idea, if you are eating around 2,000 calories a day, to eat 500 or 600 of these calories at each of three meals along with two snacks that are approximately 100-200 calories each.

If the more substantial meals that you are eating seem to be allowing you to lose weight, then you probably do not have to worry about switching to smaller meals. But by spreading out your calorie intake, you may find it is easier to maintain appetite control and your diet will be much more successful. This is especially true if you have hit a plateau in your weight loss.

Remember that McCall says the most basic rules for losing weight are the same as always. Watch how many calories you eat and do not overeat.