Unlock the Weight Loss Mystery!

Educate yourself about nutrition fact labels to help you achieve and maintain good health. The relevant information provided by these food labels makes it possible for you to quit guessing and estimating and start succeeding in the quest to reach your desired weight! Make this one of your most treasured tools to help you reach all of your wellness goals.

Weight Loss

The most essential piece of information offered by the nutrition fact label is the serving size and the number of servings per container. Everything else on the food label depends on this information being accurate. Looks can be deceiving! Always look to see how much you are consuming.

Your food label will also provide the total calories and the number of calories from fat. It takes 3500 calories to equal a pound. In order to reach and then maintain your ideal weight, you must expend more calories than you consume. Remember that everything is listed per serving on the label; therefore you may have to double your calories if you eat two servings.

Nutrition numbers are the next piece of information provided. These include total fat, saturated fat, trans fat, total carbohydrates, fiber, sugars, protein, cholesterol, and sodium. Sometimes you will see monounsaturated and polyunsaturated fats as well. Even though manufacturers are not required to do so, many also include potassium, vitamins, and minerals on their labels.

The food label is organized in such a way that you want to avoid too much of the nutrients listed first. Diets high in fats, cholesterol, and sodium can increase your risk of cancers, high blood pressure, and heart disease. The nutrients listed next are the ones you want to make sure you consume plenty of in your diet. Fiber, calcium, and vitamins A and C all promote good health.

Some nutrition fact labels are longer than others. The footnote at the bottom is often incomplete, depending on available space. The footnote is standard and is not based on the nutritional value of the food item. It simply explains that all dietary recommendations for Americans are based on a 2,000-calorie diet.

Also listed on nutrition fact labels is the Percent Daily Value (%DV). This is a valuable tool that shows you how much of each nutrient one serving provides based on a 2,000 calorie-per-day diet. You do not have to consume 2,000 calories a day to use these numbers. This is just the standard. You don’t have to calculate anything in order to benefit from this information! The %DV does the math for you!

There is no %DV for sugar, protein, or trans fat. Keep in mind that sugar has many synonyms, such as sucrose, fructose, maltose, lactose, honey, syrup, corn syrup, high-fructose corn syrup, molasses, and fruit juice. It should be used sparingly. Trans fat should be avoided at all times, as it is associated with high LDL cholesterol levels. Protein, on the other hand, only has to be given a %DV if it claims to be “high in protein” or if the product is for children under the age of four.

If used correctly, nutrition fact labels are an extremely valuable resource, but unfortunately, they are not always available. For those times when you don’t have the option of using a nutrition fact label, equip your kitchen with an Eat Smart Nutrition Scale. This impressive food scale instantly calculates and displays key nutrients for specific portions of 999 foods! It serves as a “food guidance system” as you work to achieve a healthy lifestyle.

Author: Gail M. Davis

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How Important Is Pre-Workout Nutrition

The same holds true for each and every one of your workouts if the saying says, “if you fail to prepare, you are preparing to fail”. Every gym session must be faced with mental and physical preparedness because it is a battle.

How Important Is Pre-Workout Nutrition

Make sure to eat smart before heading to the gym so that your body has enough energy to deal with the weights as effectively as possible.

The meal you eat before working out must accomplish three things: 

1. Making you as strong as possible.
2. During the workout you should provide your mind and muscles with a constant stream of balanced energy.
3. You will be minimizing the muscle breakdown process in addition to providing the necessary tools to help your body recvover post-workout.

The first thing to make sure of is that you are properly hydrated before beginning your workout. Water plays a vital role in keeping strength and energy levels peaked, so always ensure that you’ve consumed an adequate amount of water in the few hours before you train.

Eat a regular meal around 30-45 minutes before going to the gym. The most important component of the meal is, of course, protein. This protein will aide your body in maintaining an anabolic state during your exercise session, in addition to averting the breakdown of muscle during training.

The main reason whey protein is so great when taken before a workout is because it prevents muscle catabolism that may occur while working out. If you want to slow down the release of protein and provide your body more steady amino acids through out your work out try mixing you whey with milk.

You should take 1-2 portions of low-glycemic carbohydrates with your protein shake. Before the work outs it is best to take low glycemic carbohydrates because they are broken down and absorbed slowly,which gives the body a constant stream of energy as long as the workouts last.

Your body responds to consumption of high glycemic carbohydrates, which are quickly released into your bloodstream, your body responds by releasing a surge of insulin to help your system even out your body’s blood sugar. Rapid fluctuation in insulin levels is the last thing you want in the middle of high intensity workout so choose carbohydrates that will not cause this.

Pre-workout carbohydrate choices such as oatmeal, apples or brown rice will provide your body with a steady stream of sugars throughout the workout and will keep your energy levels peaked at all times. This pre-workout meal should be fairly small to allow for easy digestion and to prevent you from feeling sick when you train. You should never workout without having a meal in you first.

Author: Ricardo d Argence


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Simple Strategies of the Most Effective Fat Burning Diets

All of us definitely want to look our best. Low body fat, tone, muscle are common attractive and also healthy looks for anyone, female or male. Doing work towards this physique image is amazing, but also extremely difficult to attain, and even to preserve when you have attained it. To become fit and toned, you need to consume a healthy combination of fats, carbohydrates, and also proteins, together with maintaining a proper exercise routine into which both weight training and cardiovascular work are integrated.

Effective Fat Burning Diets

A balanced diet is the cornerstone of a typical good workout program. If training, a 40-30-30 ratio is optimal, where 40 % of your calories are derived from numerous carbohydrate food such as whole grains, 30 percent of your calories result from protein sources including post workout shakes, dairy a nd meats, and also 30 percent of your calories are derived from several different causes of good fats that aren’t hydrogenated or saturated.

While eating enough food is essential to sustain your energy levels and muscles, it is essential to not eat too much food. Generally speaking, you must not dip below 1500 calories daily, however should also certainly not eat much that you begin to gain weight again.

The ultimate a part of an excellent weight loss program is the workout. In losing weight, you have to use up more energy than you consume through food, and cardio exercises including walking, biking, running, and swimming are all great ways to burn large amounts of calories in a short period of time.

Finally, it will always be important to remember that it must never a great idea to shed more pounds than two pounds per week, as at that point it starts to become water and muscle that you’ll be losing, instead of fat. Usually seek advice from a health care provider before you begin any fat reducing diet or exercise program.

Author: Nasir L. Blehm
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Just How does Green tea Work to help People Get Slimmer?

A lot of health experts are talking about the green tea extract weight loss benefits. Just how does green tea work to help people get slimmer? What are the medical researches to support the weight loss benefit?

Green tea

There are usually many reasons for increase in weight. But it comes down to two factors. First is the consumption of fat or food that will become fat. Second is the level of burning fat. Tea supports both aspects.

Green tea contains amazing anti-oxidants known as catechins. Of all the catechins, epigallocatechin gallate generally known as EGCG assists with fat reduction the most. EGCG encourages thermogenesis that is the procedure of making heat in human body. This procedure boosts metabolic rate which speeds up the process of burning fat. According to the American Journal of Clinical Nutrition, green tea accelerates metabolic rate by 4 percent.

Researchers in Japan performed a clinical test with regards to green tea extract weight loss benefits. There were 38 adult men participants. Fifty percent of the participants were given green tea extract as part of daily intake of food and the other half were given just the daily food. After 3 months, participants with green tea extract diet resulted significant trim down in body weight and waistline versus the group of people without the green tea extract.

Green tea also helps with controlling the amount of intake of food. In a laboratory analysis, tea extract was given to one group of mice and placebo was supplied to the other group. After seven days, the group which was given tea extracts loss desire for food and decreased their intake of food by 60 percent. Lower calories contributed to fat reduction.

As reported by the researchers, the loss food cravings was due to the cutting down of blood sugar level. Antioxidants let sugar to enter the bloodstream at a lower speed which avoids unexpected surges in insulin. People having high blood sugar level will probably feel more hungry and also less energetic. Increased managed sugar circulation assists with protecting against unwanted fat storage and hunger for food.

Last suggestions for folks thinking about trying green tea extract as a weight loss product is to make sure to take in green tea with no additives. Lots of the iced tea beverages found in a food store come with artificial additives including sugar. This defeats the purpose of removing extra weight. It is advisable to brew your own tea and maybe add pure citrus fruit juice like orange juice to enhance antioxidants. If making tea is too much of a work then try taking tea supplements. Lots of capsules on the market are sugar-free and some have vitamins for additional benefits.

Author: Anna Burns
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Basic Style and Fashion Tips to Help You Look Great

You would have to be blind to not realize the impact fashion has on our lives. Everyone is conscious of fashion, and whether you like to admit it or not you try to look good before you go out. The following paragraphs contain a number of basic fashion ideas that practically anyone can use.

Look Great

Belt it up for a quick and easy fashion boost. Belts come in all kinds of designs and colors, so the possibilities really are endless. For instance, spice up your skinny jeans with a bright belt. Or, for a more formal look, wear a black belt.

You can use nice black jeans with a dress shirt for a great "dressed-up" look. If you are wearing colored jeans, make sure that you are not going to a formal event.

If you put on mascara, do not continually put the brush inside and outside of the container. Doing this actually does not put more on the brush, but it does trap air molecules within the bottle. If there is air inside your mascara, it will dry quickly and some bacteria might appear. When you need total coating of the brush, just twist it inside the tube without removing it.

If you are a full figured individual, purchase clothing in dark colors, such as black and navy; they help slim the figure. These colors help to remove bulges and make your body look better. Also, elastic waistbands for your skirt offers more comfort.

Think about picking up some sandals or boots with wedged heels. Many women like wearing them because it makes them appear taller and can actually make a person look slimmer. Just remember that you still need to walk with your wedged heels. This means that you shouldn't purchase heel styles that are too thick for you.

If you are larger and you would like to look smaller, avoid wearing clothing that has big shapes and flowers. The large shapes accentuate you being rather large, and this is very unflattering. An alternative would be to pick small florals, which will give the perception of you being smaller in size as well.

Plus-sized women can give the illusion of being smaller by avoiding large floral patterns. Large shapes can make you look even larger. Focus instead on small patterns and prints to take the attention away from your overall size.

One great fashion tip is to get rid of old clothes that you do not wear - preferably to a donation center. Not only is this great because you are helping out those less fortunate, but you are also cutting down the amount of time it will take for you to find an outfit that you want to wear.

If you have a larger body size and wish to take the emphasis off this by appearing smaller, stay away from attention-getting patterns such as large flowers. Large shapes can make you look even larger. Smaller flowered patterns instead take the attention away from your total size.

You've got this information under your belt, so you're ready to spruce up your wardrobe. Fashion is less about the fancy frills and more about your state of mind. Doing what lets you be comfortable with yourself is always in style.

By: Taj Bendtsen


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