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.


Tips To Burn Maximum Calories At The Gym

When you finished your workout on the treadmill and you saw the machine indicated 300 calories. However, how do you know if that figure is actually the accurate calories you burned? According to experts, there is a good chance it is not.

How Reliable The Calorie Counter On The Gym Equipment Is?

When you completed your workout, majority of cardio related gym equipments give you the number which shows how much calories you expended. However, you need to remember, that this figure is just an estimate, and often overestimated and you should not take it for gospel. A prominent exercise physiologist, Pete McCall claims “If you see that you consumed 300 calories, there is possibly around a 10 % margin of error. The figure you find on the stationary bike, treadmill, stair climber, elliptical machine and so on, is only an estimate even though it is relatively accurate. It is based on so called METs (metabolic equivalents), which indicates amount of oxygen your body uses.”

McCall claims that one MET is equivalent to 3.5 ml of oxygen per kg of your weight per minute. This is how much oxygen your body needs at resting state. When you work harder such as when you exercise, your body burns larger number of METs. McCall claims “Your body needs to burn energy to use oxygen. When you’re running, your body requires more oxygen and your body expends more energy.”

McCall points out ìThe cardio machine at the gym uses the figure of METs to perform a chosen exercise, and combine it with your weight if you proved it, to estimate how many calories you burned. You will get more accurate figure if you provide your weight and age than you donít.î

If your purpose of exercise is losing weight, you may especially want to find out the exact calories you burned for your workout.

McCall says “If you are really bothered about checking and controlling your weight loss, the gym equipment gives you a good estimate, still if you are after the best estimate, it comes from heart rate monitor.”

The latest heart rate monitor is equipped with a system to program your resting heart rate together with your age, and utilize this information to provide you with a more accurate estimate of the calories you burned.

How To Maximize Calorie Burning At The Gym

When you are deciding which gym equipment to use in order to maximize your calorie burn, don’t rely on the burned calorie estimates from the machine. If you want to expend more calories, you just need to work harder. Therefore, the best way to determine which equipment will be the best for you to burn off the most calories is by accessing which machine is the best for you to work hardest. For example, if you are unable to sustain a run on an elliptical machine, you would be better off using the treadmill instead.

Although you can utilize the calorie calculator on gym machine as reference index, the best and most crucial way to burn maximum calories while you are working out is, to find the best equipment for you to enjoy using and therefore you use it more often.


Benefits of a Low-Carb Vegan Diet

According to an article published in BMJ Open, committing to a vegan diet can help to stave off hearts disease by 10 percent over the course of ten years. The article was based off of a study performed by researchers from New York Medical College, the University of Toronto, Harvard Medical School, Boston Children’s Hospital and Solae LLC.

By designing this diet that combines both vegan principles and the many advantages of a low- carb diet we took advantage of the weight loss benefits and cholesterol- lowering qualities of both to create a super- diet plan that will initiate weight loss and reduce heart disease at the same time.

Eat what you Like (Within the Limits of Your Diet Plan)

Despite the many advantages a low-carb diet can afford a weight loss program, such diets have also been linked to many unhealthy side effects. Because they place so much importance on consuming animal proteins and fats they can cause some negative effects to the cardiovascular functions. On the other hand, diets that focus on vegetable or fruit consumption seem to do the heart a lot of good.

In this recent study, diet planner looked for a way to marry the benefits of a low-carb diet with the invigorating properties of a vegan diet ñ more specifically a diet absent of all animal products i.e. eggs, milk and meats. Diets low in carbs, high in proteins and limited to a vegan selection have commonly been referred to as the ìEco-Atkinsî diet.

Researchers needed a test run; 23 morbidly obese men and women were selected for the study. The participants were randomly assigned to follow either the ìEco-Atkins∑ diet or the ovo lacto vegetarian (allowing for egg and dairy), high-carbohydrate diet. They would commit to their diets for a six month period.

Rather than preparing the menus for their subjects the researchers provided the participants with menu plans that outlined appropriate foods and serving sizes. This allowed the participants to choose the foods best suited to their tastes, making it much easier for them to stick to their diet.

Those on the Eco-Atkins low-carb diet chose from sources of carbohydrates such as oats and barley, also vegetables that are low in starch like okra and eggplant. The proteins they chose came from sources like nuts, soy, gluten, grains and vegetables, fat sources were all natural nuts, soy beans, avocado and veggie oils.

Carbohydrates for high-carb consumers came from whole grains while their proteins were derived from liquid egg substitutes and low-fat dairy products.

In order to encourage weight loss the participants were served meals that only contained 60% of their daily calorie requirements. 26 percent of the calories came from carbs for those on the low-carb diet; 43 percent from fats and 31 percent from proteins. For the participants on the high-carb vegan diet 58 percent of their calorie intake came from carbs, 16 percent from proteins and the remaining 25 percent from fats.

Varied Health Benefits

Although the caloric intake was equally matched between the groups and the amount of fat consumed by the low-carb group was much higher, the subjects in the low-carb group lost an average of four more pounds than those in the high-carb group.

Even more importantly the group of low-carb eaters tested 10 percent lower in cholesterol reduction then those eating the high carb diet. A reduction of cholesterol like this over ten years can successfully reduce heart disease risk by 10 percent.

Researchers in the Swedenís Linkoping University have since confirmed the benefits of the low-carb diet.

Dr. Jenkins is convinced the low-carb diet will have equally successful applications in the world beyond the test subjects. People naturally prefer to have choice in their diet; it makes diets easier to follow.