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Tuesday, December 21, 2010

When you just cannot lose any more weight? What next?

As you move through your weight-loss program, there’s a good chance that you will find yourself at a sticking point, where it just seems that no matter what you do, you just cannot lose any more weight. Typically, this happens when you’re battling with those last 5 or 10 pounds; in some cases, you may just decide to live with that extra weight. 
Don’t be so quick to give up this time. When you arm yourself with a few last strategies you can bypass this hurdle with success. If you implement two or three of the following quick changes, you should be able to drop 5 pounds in about two and a half to three weeks' time, which is a safe rate that will ensure it is fat loss and not lean muscle loss.
Here are 5 quick changes to drop 5 pounds.
1- Implement extreme carb cyclingYou may already be on a diet that does make use of higher-carbohydrate days along with lower-carbohydrate days, but typical approaches tend to be quite moderate. When trying to strip off those last 5 pounds, you’re going to have to kick it up a notch and really go to the extremes.
Try making your low-carbohydrate days very low-carb, where you’re focused on strictly eating protein and fibrous vegetables. This will create a very high caloric deficit, thereby accelerating fat loss. Then, place your high-carbohydrate days on your training days and bring the calorie balance up to maintenance value -- or even slightly above -- by adding a very large amount of carbs.
Since carbohydrates are the macronutrient that most influences the metabolic rate, this drastic zigzag approach keeps the metabolism firing while you enjoy a faster rate of total fat loss.
2- Take one week off trainingIn some instances, the reason you’ve hit a wall with weight loss is because the body hasn’t received enough rest. When you’re verging on overtraining, it’s quite common for the body to actually retain water, making it harder to lean down.
Take one week off training while eating closer to a maintenance diet. This will help to reset the metabolism and water balance. Many people are very surprised at the impact taking one week off can make.
3- Shift the rep ranges of your exercisesPlateaus are quite common when you’ve been performing the same workout for a lengthy period of time and can keep you from dropping those last 5 pounds of fat. A simple way to crank up the calorie burn of your workout is to increase the reps to 10 for one single week while decreasing the rest period to only 1 minute between sets.
Note that you’re not aiming to make this a circuit training workout, but simply quickening the pace of the workout to add intensity. The nature of this protocol (10 reps with 1-minute rest periods), compared with a typical strength program of 5 reps and 3-minute rest periods, tends to produce a greater release of growth hormone in the body, which is beneficial for promoting lean muscle mass development.
We have 2 more quick changes to help you drop those 5 pounds next...

4- Increase protein intakeThe fourth way to lose those last 5 pounds is to increase the protein content of your diet. It’s important to remember that the leaner you get and the lower you take your total calorie intake, the more protein you will need. This helps to prevent lean muscle mass loss and ensures recovery.
An added benefit of bringing your protein intake higher is that it will increase the metabolic rate. Over the course of a week or two, this could mean the difference between staying at a standstill or losing another half to one pound.
Great sources of protein to include regularly are chicken, lean beef, egg whites, white fish, and low-fat cottage cheese.

5- Combine sprint training with steady-state cardioFinally, consider altering the method of cardio you’re doing so that you start with 5 to 8 interval sprints of 30 seconds in length interspersed with 90-second rest periods. Then, proceed to finish the cardio session off with another 15 minutes of moderate paced cardio.
This gives you the best of both worlds, as you’ll get the metabolic spark that interval training offers along with the benefit of moderate cardio that strictly uses fatty acids for fuel.
it’s not too late
Don’t give up too quickly. Start making a few adjustments to your training and diet program and keep monitoring how it’s influencing your progress. In time, you’ll be able to see what works so you can reach your end goal.

By Askmen Contributor(Fitness Specialist http://www.askmen.com/)

Thursday, December 16, 2010

7 Days Diet To Lose Weight And Gain Wellness

How You Can Use The GM Diet To Lose Weight And Gain Wellness

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The GM Diet: (Commonly Known as General Motors Diet for Weight Loss)
A diet and health program was developed for employees and dependents of General Motors, Inc., in conjunction with a grant from U.S. Department of Agriculture and the Food and Drug Administration, intended for their exclusive use.
It was field tested at the Johns Hopkins Research Centre and approved for distribution by the Board of Directors, General Motors Corp. at a general meeting on August 15, 1985. It is generally believed that General Motors Corp. endorses this program and makes it available to all employees and families.
This program is available at all General Motors Food Service Facilities to facilitate a wellness and fitness program for everyone.
This program is designed for a target weight loss of 10-17 lbs(4.5 Kg – 7 Kg) per week. Most followers of different weight loss regimes claim that it improves emotional clarity and attitude because of its systematic cleaning effects.
The effectiveness of this seven day plan is that the food eaten burn more calories than they give to the body in caloric value. The plan can be used without any fear of complications. It is designed to flush the system and give the dieter a feeling of well being. After seven days dieters will begin to feel lighter which will give the feeling of lightness, energy and an improved disposition.
The GM Diet
During the first seven days you must abstain from all alcohol and drink 10 glasses of water each day.

Day OneAll fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day. Especially watermelon and a loupe. If you limit your fruit consumption to melons, your chances of losing three lbs. on first day are very good.

Day TwoAll vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of butter.

Day ThreeA mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.

Day FourBananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk.

Day FiveToday is feast day. You will eat beef/(lean meat) and tomatoes. Eat two 10 oz. portions of lean beef. Hamburger is OK. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing.

Day SixBeef/(lean meat) and vegetables. Today you may eat an unlimited amount of beef and vegetables. Eat to your hearts content.

Day SevenToday your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.

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Normally, the recommendations also include a recipe for GM’s so-called Wonder Soup:

G.M.’S Wonder SoupThe following soup is intended as a supplement to your diet. It can be eaten any time of the day in virtually unlimited quantities. You are encouraged to consume large quantities of this soup.
28 oz, Water, 6 Large Onions, 2 Green Peppers, Whole Tomatoes (fresh or canned), 1 Head Cabbage, 1 Bunch Celery, 4 Envelopes Lipton Onion Soup Mix, Herbs and Flavoring as desired.
This soup is a supplement while on the program and it should be a pleasure to eat. However, since not everyone likes cabbage, green peppers, celery etc. the recipe is flexible.
People may substitute vegetables according to taste. Asparagus, Peas, Corn, Turnips, Green beans, Cauliflower, etc. can be added though the suggestion is to stay away from beans (lima, pinto, kidney, etc.) because they tend to be high in calories even though they are very good for nutrition.
Beverages that can be consumed while on the program : Water (flavored with lemon/lime if desired). Club Soda is OK. Black Coffee. No cream or cream substitute. No sugar or sweetness. Black Tea = Herb or Leaf. Absolutely nothing else except the fruit juices which are part of day seven. No fruit juices before day seven.

Indian Version of Diet – Vegetarian Substitute to beef could be Cottage Cheese or Red Kidney Beans or Low Fat Paneer or Spinach or Sprouts bean or Soy bean or tofu ~ bean curd or pulses or 1 Cup Rice – Not sure which one will work as a good Substitute. It’s up to you to choose one.

 == How and Why It Works? ==
Here’s How it Works
Day One: Prepare the system for the upcoming program. The only source of nutrition is fresh or canned fruits. Fruits are nature’s perfect food. They provide everything needed to sustain life with total balance and variety.
Day Two: Start with a fix of complex carbohydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fiber.
Day Three: Eliminate the potato because your carbohydrates now come from the fruits. The system is now prepared to start burning excess pounds. Dieters will still have cravings which should start to diminish by day four.
Day Four: Start with bananas, milk and soup to make up for the potassium you have lost and the sodium that dieters have missed the past three days. There is a definite loss of desire for sweets.
Day Five: The beef is for iron and proteins(Substitute to beef Cottage Cheese or Red Kidney Beans or Low Fat Paneer or Spinach or Sprouts bean or Soy bean or tofu), the tomatoes are for digestion and fiber. Lots and lots of water purifies the system. The RDA allowance calls for the equivalent of five “quarter ponders”. There is no need to eat all this beef but must eat the six tomatoes.
Day Six: Iron and proteins from beef, Vitamins and fiber from vegetables. By now the system is in a total weight loss inclination.
Day Seven: System under control and at least 7 – 8 pounds lighter from all the rinsing and flushing….
By keeping fit and gaining wellness, you can further excel beyond excellence!

7 KEYS TO ULTRAMETABOLISM - Dr Mark Hyman, M.D

Dr. Hyman's UltraMetabolism isn't a diet, it's a way of life.
If you want to lose weight and reduce factors that lead to certain diseases.

UltraMetabolism Diet's seven keys to weight loss: 1. Controlling appetite and metabolism
2. Reducing stress
3. Managing inflammation
4. Preventing cellular "rust"
5. Turbo charging your metabolism
6. Ensuring optimal thyroid function
7. Detoxifying your liver.

Here read more
http://www.cbsnews.com/stories/2006/04/17/earlyshow/leisure/books/main1503620.shtml

This is about the same book
http://www.thatsfit.com/2009/12/01/ultrametabolism-diet/

6 Meals Diet Plan - Indian Meal Plan


About- 6 Meals a day Diet plan (Indian Meal Plan):It works. I can say with confidence because me and my husband followed it and got results.
Especially my husband he lost 44lbs (20kgs). He had to reduce weight immediately as he was detected with very high Cholesterol. Doctor gave him 6months to lose weight. And he did following 6 Meals Diet Plan.
We've many diet plans on net but very few are for Indian meal. And we know Indian meals are very yummy but at the same times it's loaded with calories, fats, sugar, carbs and saturated fats.
So here is a meal plan which works. Go ahead and try it.
Rule: Drink 8 oz water before every meal.  Exercise/ Walk 5 times a week for 40min. 

Morning Breakfast (7am-8:00am)  :
Whole wheat Bread slice 2 toasted  and tea/milk.  OR 
Oat meal bowl ½ cup oatmeal boil with 1cup skimmed milk. Add some cut fruits e.g. apple or banana or grapes or strawberries.  OR
 2-3 Idlies with sambhar and very little chutney. It’s good to avoid coconut chutney. Instead try cilantro or mint or onion or tomato or cabbage chutney. OR
1 Boiled egg with Toasted Bread and tea.

Snack Time (9:30am - 10:30am):  
1 Orange OR
1 Cup yogurt/dahi with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut (6-8 Half in counts). OR
Combination of Almonds and Walnut

Lunch Time (12:00- 1:30pm):
2Phulka/Roti (without oil & ghee) , ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
1 Cup Cooked Rice (without starch(Maad in Hindi) i.e drain starch from rice when it's cooked half way) with  ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad.
OR Chicken (try to make curries with 2teaspoon oil) Curry in 1Cup with 2 Phulka/Roti (without oil & ghee)  , 1 bowl salad.

Snack Time (3:30am - 4:30am):
1 Orange  OR
1 Cup yogurt with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut(6-8 Half in counts)
Combination of Almonds and Walnut
Dinner (7:00pm – 8:00pm): 1 Phulka/Roti (without oil & ghee), ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
Rice (without starch) 1 Cup with, 1 Cup Dal, 1 Bowl Salad. OR
1Cup Chicken Curry (try to make curries with 2teaspoon oil only) with 1 Phulka/Roti (without oil & ghee),  1 bowl salad, ½ cup boiled rice(without starch).

Snack (10:30pm):
1 Glass butter milk OR
lime juice with salt and warm water OR
Water Mellon OR
Any seasonal fruit.

Important Tips:
·  Always try to keep Diet food Indian so you don’t have to compromise in flavor.
  • Cook rice in vessel and not pressure cooker so it’s easy to throw rice starch.
  • Add soy powder or palak or maythi or ½ cup moong dal in wheat flour while making dough so as to reduce carb intake.
  • Add cut vegetables in  Rice to reduce carb intake.
  • Plan your meal and snack previous night to avoid hassle or slippage next day.
  • Keep oil in small bowl/kattori and put 1/2teaspoon measure oil spoon from measuring set or use tiny flat steel spoon.
  • Use water to cook curries instead of oil. Mix garam masala in water add to curries and pressure cook. It’ll come out good.
  • Use cooker to speed up cooking process and  use non-stick pan to use less oil.

Quick Tips to Loss 5lbs (2.3kgs) in two weeks:
·   Check weight every week to keep track of weight loss.
  • Avoid emotional/pampered eating.  Avoid processed food e.g. Cookies, crackers, Diet Bars, Juices, Diet Cookies, Cakes, Bread.
  • Try to eat food in original form. E.g eat fruit instead fruit juice.
  • Avoid oily and sweet food.
  • Be happy it helps.

Article By: Reena Sharma