How to Lose More Fat in Less Time
By Craig Ballantyne
The secrets to achieving the lean athletic physique that you’ve always wanted are held by top trainers. Most people, on the other hand, waste a lot of time in the gym. Strength coaches, such as Alwyn Cosgrove know there is a better way. Alwyn is a Certified Strength and Conditioning Coach and a writer for Men's Health and Men's Fitness magazines. He’s trained champions in multiple 12-week body transformation contests and he owns and operates a training facility in Santa Clarita, California. Today, I'm interviewing Alwyn to help you lose more fat in less time.
CB: Hi Alwyn. What is your general approach to helping people lose fat?
AC: The basic concept for any fat loss program is to burn as many calories as possible and maintain or increase lean tissue (which is what burns the calories in the first place). Regardless of how many calories you burn in training – once you lose lean tissue (a typical problem) you burn less calories overall – so your focus has to be on burning calories while trying to offset that problem.
A study in the International Journal of Sport Nutrition (8(3): 213-222, 1998) showed that 5 days a week of 45 min aerobic training for 12 weeks had no effect on body composition over dieting alone. Obviously even at these high levels of activity there is still a problem.
CB: Where do you start working with an overweight person?
AC: With a full lifestyle and structural evaluation. Typically the overweight person has so little structural integrity that a resistance training program to target their weaknesses and imbalances is my first approach. By manipulating rest periods I can always get a cardio workout without the overuse injuries that often occur in the untrained.
Research (Jones et al., Sports Med. 18(3): 202-214, 1994) has shown that the intensity required by the average sedentary person trying to improve their cardiovascular system will likely create an excessive structural overload – in fact in this study there was a 50-90% injury rate in the initial six weeks of training.
It’s interesting that the typical program for an overweight person is usually 1000’s of reps (i.e. aerobics) which will cause more problems. A superior system would be to target the muscular system and control set duration and rest periods in order to create the same metabolic and cardiovascular demand.
CB: What type of questions and lifestyle review do you do with overweight clients? Are there any common factors among overweight clients?
AC: Primarily we see people with more structural weaknesses – it’s their ability to move their body that is the biggest problem – not just their ability to transport oxygen! So we need to begin with a full body strength and stability program.
Trying to address purely the cardio system is like trying to put in a new engine in a car while the front end is still out of alignment. We can increase engine “output” by working on alignment first.
Common factors: structural weaknesses, flexibility issues (i.e. they would be unable to walk on a treadmill for 15 minutes continuously), lack of nutrition (funnily enough we see overweight, almost malnourished people all the time).
CB: What physical concerns do you have to be careful of when working with overweight clients and how do you take these into account?
AC: Typically the biggest physical concern is that they are overweight and reconditioned. That’s a big enough problem right there.
But it’s not just overweight clients – it’s EVERYONE! Every client is different and presents different challenges – the one size fits all cookie cutter approach is long gone.
Everyone should have a full evaluation performed by a qualified professional. Any serious health and medical issues should be cleared by a medical professional first.
Most trainers have a program in mind when someone walks in the gym. I have NO IDEA what I’m going to do until I see the client and evaluate them. If you’re not assessing – you’re just guessing!
CB: So for beginners, a good nutrition program is possibly the most powerful factor?
AC: Obviously a nutrition program is vital – you must create a caloric deficit through a combined exercise and nutrition approach.
So the key for the fat loss programs we use is exactly that – how can we force the body to burn as many calories as possible, and continue to burn them between workouts. The idea is to demand as much work from the body as possible – and maintain that caloric burn for as long as possible (by EPOC, increasing LBM etc).
Now the ONLY reason the body burns calories is because the muscle tissue is working. It doesn’t matter what activity you are involved in – aerobics or weight training – its muscular demand that determines caloric burn. So you have to begin with that in mind.
Let’s think about this:
You can run a mile in ten minutes.
You can swim a mile in twenty minutes.
After a year of swimming every day and not running – you can now swim a mile in 16 minutes.
Without running – how much has your running improved? Very little.
Why? We only have ONE cardiovascular system – so why doesn’t improving your swimming (and cardio system) automatically improve your running?
Because the ONLY reason your cardio system was involved in the first place was because of demand from your muscular system. So you adapted to the SPECIFIC MUSCULAR demands of swimming which by default then involves the cardiovascular system – it’s not the other way around as most people think. The muscles don’t move because of cardiovascular demand – the cardio system is elevated because of muscular demand.
CB: What’s the takeaway message?
AC: Hopefully the readers can understand – that we need to program the body based on the movements it’s going to perform – not based on the cardiovascular system. That’s an upside down method.
CB: So what methods work for fat loss? What methods are ineffective or inefficient for fat loss?
AC: Circuit weight training and interval training always work. Steady state aerobic work never works long term in the real world. Now for those of you out there who will no doubt get caught up talking about health, cardiac heart disease, cholesterol etc - I'm not arguing with you. Craig has asked about fat loss and that's all I'm addressing.
However - for fat loss, the research is unequivocal - high intensity work is superior.
I think the problem is this:
Aerobic training by nature is lower intensity. At some point you get so good at it that it just doesn't burn as many calories, and in effect, you are burning fewer calories than you used to for the same time investment. So what do you do? Go for longer and inevitably run into the same problem? Or increase the intensity? Increasing the intensity is the obvious answer.
CB: You have commented that aerobics were useless for fat loss. This caused a lot of controversy. What did you mean?
AC: I'm sure you'll agree Craig that it only seemed to cause controversy with people who don't do this for a living. Most of the good practitioners in this area didn't even blink. It's not controversial at all in terms of fat loss and I'm getting bored going over it.
I don't think anyone who has trained themselves or anyone else has ever seen low intensity cardio to be a very effective fat loss tool. The loss in lean mass that is typical in most weight loss programs needs to be offset - and steady state aerobic training (despite it's plentiful health benefits) only adds to that problem.
So let me expand on what I meant:
When I said "Aerobics are useless for fat loss" what I meant was "aerobics are useless for fat loss". Is that clearer?
Ok - to be less antagonistic, let's just say that aerobic training for fat loss is the most overrated and overemphasized method in use today. It's completely outdated as a fat loss modality.
Here's a quote from Paul Chek:
"First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!"
The efficiency argument is interesting. Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle. So in aerobic training - when we "Encourage the use of fat" - do we force that same body to adapt by storing more fat?
Interesting…guys like Poliquin, Chek, Jim Liston, Eric Serrano, etc., etc., all seem to think so.
And most of the spinning and aerobic instructors at the local gyms in my area who've hired me to get them lean can anecdotally tell you that the more aerobic training they do - the harder it is for them to lean out.
Seriously - there are thousands of overweight individuals each year who complete marathons. Now completing a marathon is damn impressive to me. However it shows that the aerobic fitness needed to complete a marathon doesn't have anything necessarily to do with creating a fat loss effect. So if you are capable of two to three hours of steady state running and still not be burning enough fat - we can either go to a higher intensity or you can try four hours of running. Any takers for the latter?
In terms of fat loss - calories burned are the most important factor. And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism -your body's calorie burning engine).
So if we accept that lean mass is a major factor in your fat burning engine - and aerobic training makes that engine smaller (i.e. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) - how can having a smaller more efficient fat burning machine burn more fat? It doesn't.
CB: So you are saying that cardio is the least important component?
AC: I don't think I explained why I think cardio is the least important variable. So I've been trying to come up with a better statement as to "why" I do strength training prescription before I do aerobic prescription.
The basic systems of function that react together within the body are the nervous, muscular, and skeletal systems, as supported by the cardiovascular system. (Ex: Running on a treadmill with over pronation syndrome will eventually cause injury and will therefore defeat the purpose of a fitness program).
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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Help for Overweight Kids: Getting Them Moving
By Kathryn Martyn, M.NLP
I recently read about a residential school program for overweight teens with a hefty price tag in excess of $5,000 per month. Whew, that should sweat off a few pounds just thinking about it.
These programs rely on the same course as what is commonly recommended; a strict eating plan and increased activity schedule. Hopefully some counseling is offered, and college prep courses are the curriculum. But what of those kids? Are they getting a realistic head-start on a lifetime of healthier habits or are they simply doing what they are told, only to be fed to the wolves when they leave the safe environment of the school?
I tried to find stories of teens who had successfully completed these programs and gone on to healthy lives, and found none. What I did find were some other ideas, in case you feel you are at the end of your rope and don't know where to turn.
Exercise Should be Fun
First, get your child interested in some type of exercise activity, whether indoor or outdoor. Most overweight kids probably aren't too crazy about running and jumping up and down but what about bike riding? Another idea I'm wanting to try is hiking with a GPS (Global Positioning Satellite). If you like the outdoors, Geocaching sounds like enormous fun and anyone can do it. Adults are reporting losing 20, 30 or more pounds while they are out exploring the woods and hills in their surrounding area. Learning to use a GPS is educational (math, science, physics) at the same time.
I also recommend all parents get their kids into martial arts if they show any interest at all. Martial arts teaches kids discipline, respect for authority and builds self confidence and self esteem, and it has the added benefit of teaching self defense.
Talk to your kids. Find out what they may be interested in, and then explore the options together.
My son is a good example. He was never overweight but when he was 13 his skin tone was flabby. He didn't go outside much, preferring to play Nintendo, and was an excellent student so he studied every day. Luckily neighborhood kids invited him to start playing football, and today, five years later he's a senior in high school playing football and loving life. His body has shaped up nicely (he's still a young teen but now has muscles and an excellent skin tone). He's confident, well liked, and I have no worries that he'll continue with a healthier lifestyle from this point forward.
Before he took up football we bought him a bike which was rarely used. He has a skate board, a mini-scooter, and a pogo stick. We tried karate classes (sadly, he broke his wrist playing at school so had to stop, and then didn't want to return). Sometimes it takes awhile to find the right fit, but nearly everyone will feel better when they find a physical activity they like.
A search for "indoor sports Vancouver Washington " (without the quotes) gave me lots of ideas.
If you live in the city, get out the phone book and/or search the Internet for indoor activities in your town. Here are a few I found:
Resources for Kids & Fitness Vancouver Washington
RParks & Recreation:
http://www.ci.vancouver.wa.us/parks-recreation/about/faq/eastvancouver.htm
Vancouver Indoor Sports http://www.indoor-sports.com/facility.htm which offers programs for adults and children
Sports Walking: http://www.combose.com/Sports/Walking/ (not local to Vancouver)
Books on Sports for Kids
The Ultimate Sport Lead-Up Game Book: The Very Best Skill-Building Games For Grades K-8 by Guy Bailey: http://www.amazon.com/exec/obidos/ASIN/0966972716/
The Ultimate Home school Physical Education Game Book: Fun & Easy-To-Use Games & Activities To Help You Teach Your Children Fitness, Movement & Sport Skills by Guy Bailey http://www.amazon.com/exec/obidos/ASIN/0966972740/
I also highly recommended DDR (Dance Dance Revolution), a video game that teaches kids dance steps as a challenge. Since you're moving while you play, those that get good at the game will also achieve excellent physical shape at the same time. There are clubs all around the world and many web sites devoted to the play and practice.
Finding something your kids will enjoy that keeps them active is all it takes, and if they are reluctant, I can tell you once the blood starts pumping they'll get jazzed. You may just find something you love as well. Don't be afraid to try a few different things before you find the right fit, and wait to buy expensive equipment until you know it's something you and your kids really love. You'll be saving an equal amount in less food, soft drinks and medical bills down the road. Get up and get moving and your kids will naturally follow your lead.
Kathryn Martyn, Master NLP Practitioner, EFT counselor, Weight Loss Coach and owner of One More Bite Weight Loss is the author of "Changing Beliefs, Your First Step to Permanent Weight Loss."
Learn to use Kathryn's One More Bite Approach with The Daily Bites: Mini lessons in using EFT for weight loss http://www.OneMoreBite-WeightLoss.com/getnews.html
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How To Get Fit ... FAST!
By Tim Webb
Have you ever had the urge to get fit and healthy but could never focus your intention enough to actually get the results you were after?
You are not alone if you answered YES.
If you read this article though it might just help!
Follow the four points and and you will be focused upon the you that you REALLY want and you will have the desire and motivation to get there!
1.What Do You Want To Achieve?
Ask this question NOW.
For many people I speak with it is weight loss.
That is great.
Now be more specific.
How much weight do you want to lose? End up with pinpoint accurate goals to achieve.
Ask yourself searching questions!
2.Visualise
Take time each day to sit quietly and SEE the you that YOU want to be.
Allow this time to become a daily practice.
Hold these images in your head and breathe life into them each day!
3.Get Physical
Having a definite goal in your head, and having visualised it becoming a reality each day, now is the time to unleash yourself physically and go for it.
Whatever your goal is do something in real terms towards achieving it.
If its weight loss then get active!
Find something you like, whether it be Yoga, deep breathing exercises, or gym work and while you are doing it simultaneously see yourself attaining the target you have set for yourself.
4.Re-evaluate
Regularly see how much progress you have made.
If you are not making much (or any) progress return to the question asking stage once again. Ask yourself why you are not moving forward.
This allows you to adopt a different strategy that is more effective.
It is shocking how many people do not change things when they do not get the results they are after.
Do not let this be you!
Follow the simple points above to move towards your goals in record time!
(c) Tim Webb 2006
Do You Want To Learn Deep Breathing Exercises For Better Health, Laser Like Concentration, And Alleviation Of Stress And Anxiety?
If you answered a resounding YES then find out more here http://www.ebook.breathforsuccess.com/
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Weight Loss Without Going Under the Knife
By Nathalie Fiset
Losing those fats can be so easy for people who have the money to spare and the courage to go under the knife. Procedures like liposuction and mesotherapy have gained popularity in recent years because of its really fast results. In no time, one can lose those fats.
What people don’t know though is that fats that are so easily lost can turn up just as easily without the discipline to go with it. This is the reason why most people who go under the knife to lose weight do so again and again. They just can’t maintain the weight because of improper eating habits and lack of physical activity.
Here are some tips on losing weight the natural way that everyone with an ounce of fat should take to heart!
1. Curb the urge
There is nothing like self-discipline to help you lose those unwanted pounds and those pesky fatty areas. Curbing the urge to eat does not mean that you will starve yourself to death by eating only crackers for the rest of the day or just a piece of cucumber every meal like all the anorexics out there. Curbing the urge means eating the right foods and avoiding those that are bad for your health and wellbeing.
Examples of foods that only add up to your fatty scale are foods that are rich in oil such as deep-fried meals. You should also avoid junk foods like potato chips and carbonated drinks as these only contribute in our bodies caloric scale but do nothing for our health. If you can, eat more fruits, vegetables and seafood and less on the meat. If you have to eat meat, go for the healthy ones like turkey and chicken.
2. Just limit to three
As much as possible, try to limit yourself to just three meals in a day. Make sure that you do not overeat to compensate for the in between meals. Eating more than you should will only cause your body difficulties when it comes to digesting the food.
This is why, some dieticians recommend eating a couple more times a day just as long as you keep the amount to a minimum. This way, your body will be given enough time to digest the food. Whether you limit it to three or eat more often but in less amounts. That is up to you. Just make sure that you can see it through.
One important thing about losing weight is consistency. It is a long process and the results will not so easily be achieved.
3. Run!
One of the best ways to keep your body physically fit is to run every day. Running or jogging is a great way to exercise your body and lose fats in totality. This is because running exercises every part of your body; unlike workouts where you concentrate on just one part of the body. Specific body workouts is recommended when you have already lost weight and are trying to tone some parts of the body.
4. Enroll in a program
If you do not have the self-discipline to lose weight on your own, it is good to just sign up with a program that will help you discipline yourself. Because you have paid for it and you have a regimen that you have to follow, most people find programs effective for the simple reason that they don’t want their money to go to waste.
5. Find a buddy
There is nothing better than have someone with you, going through the same hardships and the problems as you are. This will make losing weight more bearable because you have someone to share it with. Another good thing about the buddy system is that it works like a support group.
If you don’t feel like exercising, your partner or buddy can help motivate you.
Dr. Nathalie Fiset is a family doctor and a certified hypnotherapist. For more information go to: http://www.sayyestolosingweight.com/fruit-vegetable.html, http://www.aperfectharmony.com or http://www.a-1hypnosis.com
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Lose Pounds While Doing Chores
By Joey Dweck
One of the quickest and most effective ways to lose weight and sustain weight loss is to increase the energy that you put into your regular chores. Believe it or not, you lose a significant number of calories through your daily activities, as long as your activities are not just sitting at your desk or watching television. In one hour of housework, you can actually burn as many calories as you would during one hour of walking or leisurely riding a bicycle.
The key to losing weight while doing everyday chores is to infuse your routine with vigor.
Instead of slowly going through your task list, do it quickly. Being a busybody truly does have more benefit when it comes to weight loss than being a simpleton.
Here is a list of some common chores with some ways to infuse them with that added kick that can help you burn 100-300 extra calories per hour:
Laundry
Laundry baskets are heavy and require much lifting. The next time you take your laundry to your laundry room, lift the basket up and down as you walk. Lifting the basket will help to build your muscles and burn a handful of extra categories.
When you put laundry in the washer or drying, extend your legs as you bend. Extending your legs will help you get a helpful stretch in them, which will increase your flexibility and muscle tone.
Finally, when folding clothes or ironing, avoid simply sitting while you go through the task. Stand, bend your legs at the knees and do squats. Doing squats during these small intervals will help to build and tone your thigh muscles, which will, in turn, help to burn more calories on a regular basis.
Mowing the Lawn
If you mow the lawn regularly, you know that a certain degree of muscle strength is required in order to push the mower across the lawn. First, avoid using a riding lawn mower, even if you have a large lawn to cover. Use your push mower as if it were a stack of weights. Pushing from your chest, use your arms to push it across the lawn rather than your body. You will be tempted to simply use your body weight to push the equipment forward, but by pushing with your arms, you will build your triceps and biceps.
Dusting
Dusting is a relatively low-impact and exertion house chore. However, you will see benefit if you dust quickly. By speeding through your routine, you will notice that you are actually exhausted, if not out of breath, by the time you are finished. Do not scrimp on the corners, however, simply because you are dusting quickly. With the extra few minutes you save by speeding through your routine, do a few squats, push-ups or stretches. You will be amazed by what you can accomplish quickly.
Car Washing
Washing your car helps you burn a huge amount of calories. The next time your vehicle needs a bath, avoid taking it to the local car wash. Instead, vigorously scrub it down using soap and sponges. The activity will help you build muscle and will get you in action. Any action more than sitting will help you increase the number of calories your body consumes.
Author: Joey Dweck is the Founder & CEO of WeightLossBuddy.com a community committed to 24/7 support, expert advice, and helping people find a buddy(s) who will support their effort to lose weight, and live a healthier lifestyle. And it's all Free. Sign up for the Free, award winning, 12-Part E-Course “Losing For Good” http://www.weightlossbuddy.com
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Foods That Increase Metabolism
By
Andrew BicknellIn the never ending battle to loose weight people have tried all sorts of calorie cutting diets, energy boosting pills and the latest “Fat Buster” exercise machine seen on late night TV. During this quest to burn off the fat they come to realize that maybe what they are doing is not working as well as advertised. The reality is that if we give our bodies the nutrition that they need by eating healthy nutrient dense foods we’ve already won half the battle.
What happens when we eat healthy nutritious food? Our bodies respond by increasing our metabolism, which in turn burns away extra fat. Now while this is rather simplified and loosing weight can require a little more effort as far as exercising and eating right in a nut-shell this is the first best step to loosing excess weight.
One of the first things we must understand is how our body uses and stores energy. Our bodies get their energy from the foods we eat but that energy comes in many different forms. We can get it from protein, carbohydrates and fat and there are different forms of these as well. It’s how our bodies use these various forms of energy that affect our metabolism.
In the case of fat our bodies have very little trouble converting them directly into fat stores for future use. Because fats tend to get sent directly to fat storage the body uses very little energy, or calories, accomplishing this. This is also true of simple carbohydrates, usually in the form of refined sugars, found throughout most of our diets. The body not only uses very little energy converting these refined sugars into fat the huge amounts of sugar the average person eats causes the body to release larger amounts of insulin to deal with this sugar overload. These higher insulin levels stimulate our appetites to eat more and increase the rate at which we store excess calories as fat tissue.
Foods that increase metabolism include those foods that are high in complex carbohydrates and proteins. Why? Because complex carbohydrates and proteins require more energy for the body to break down and use. This results in extra calories being burned just for the sake of digestion and cellular metabolism.
Foods that are high in complex carbohydrates also help to increase our metabolism in another way. Because complex carbohydrates take longer to break down by the bodies digestive system the release of the caloric energy is spread out over a longer period of time. This results in less insulin being released into the blood stream and a more balanced energy flow during our waking hours resulting in less snacking on sugary sweets. Sugars and fats on the other hand tend to cause energy spikes followed by a low period during which we are tempted to eat more of these fat producing foods to re-energize ourselves.
Most of the complex carbohydrates we eat come from fruits and vegetables. Fruits and vegetables can help increase our metabolism in one other way. They are high in fiber and our bodies’ burn more calories digesting fiber then just about anything else. In fact it is theorized that many fruits and vegetables fall into the “negative calorie” categories of foods. A negative calorie food is one that actually takes more calories to digest then it actually contains. The resulting increase in metabolism from eating negative calorie foods can help burn away excess body fat stores and result in a gradual weight loss. When combined with a moderate exercise program the weight loss and metabolism increase can be even greater.
As you can see the foods that increase metabolism are healthy, nutrient dense foods. Steering clear of processed foods and refined sugars is key to not only increasing metabolism but also living a healthy fat free life.
To learn more about metabolism, how it works, and the
foods that increase metabolism click here.
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How To Find The Best Weight Loss Program That Really Works
By Carmen Paden
Have you been going back and forth, jumping from one program to the next, in your quest, in still trying to find, the best weight loss program that works??? This is a hard task. Well let me tell you this. They are out there and they do exist. You just got to dig deeper.
People first are looking for the best weight loss program out there before actually loosing the weight itself. You need to know what to look for in a weight loss program and what questions to ask.
Before looking into a weight loss program, you may want to talk to your doctor first. It is a doctor's job to help you improve your health. Isn't that what they are there for? Through your doctor, find out as much as you can about your health first before joining any weight loss program. At least you will know where you stand health wise.
Now, in your quest to find the best, make sure it is safe. Look for a program that will have a 1000 to 2000 calorie intake. Any calorie program lower that 1000 is dangerous. Also, a program should focus on slow changes. Don't go for the quickies.
Make sure the professionals who are working in the weight loss arena can answer your questions easily. And especially about pricing. Some of these programs cost so much and you get nothing out of it. Just a little tin-kle return. And does the program carry any risk? Definitely ask this one.
You also want to know how many people have been with the program and for how long and are they still using the weight loss program. And if this program you are looking into is celebrity endorsed, don't be afraid to ask questions about that celebrity and how much weight they lost. Why not if he or she is endorsing the program.
The best weight loss program out there is one that is going to motivate you. One that makes you feel good mentally, physically and spiritually. And this is what you should look for.
If you are looking for a great weight loss system that you can do in the privacy of your home, you can check this out. The best weight loss program Work it!!!
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Exercise Ball
By Al Villa
One of the exercises that has become quite popular is the exercise ball. If you are looking for results you can easily do the routines at home and get surprising results. The concept is based on the fact that you get a better work out because your body is very unstable on the exercise ball. This requires you to use muscles you normally do not use in other type of aerobic activities.
Basically what you do is pretty much routines you would do otherwise. For example when you do crunches on the exercise ball you are twisting and bending in order to stabilize yourself. In addition to getting a good tummy work out you are also getting a workout in other muscles with the compressing, twisting and bending.
There are many different routines you can do with the exercise ball. When you first start out you want to take it easy. Start with the exercises that are easy such as ball balance, hip extensions, butt extension and back extension. Get used to the ball, you can even just sit on it and watch TV to become acquainted. It seems a little awkward at first, just like anything new.
Once you make the ball your friend it will be fun. And always be sure to follow the traditional good rule of warming up with light cardio routines.
One of the other things you can do is search on the internet for examples of free exercise ball routines. There are many sites that offer free advice. But before that you need an exercise ball.
You can find them in most sporting goods stores but better yet you can get them on the internet. Some sites that offer advice also offer a free exercise ball if you sign up for one of their programs.
This is a great way to get your abs in shape and also other parts of your body. But remember that diet is also important and be sure to follow a healthy diet plan for best results. Always keep in mind the formula for weight loss, if that is your goal --you must burn off more calories than you take in. So a combination of taking in less calories and burning more calories with the exercise ball gives you a one two punch. In no time you will be feeling and looking great. You can get all this accomplished in the comfort of you home.
Al Villa is a retired Judge and internet entrepreneur. He loves to write articles and you can use them as free content provded you include the whole article and this resource box with this hot link: Al Work At Home
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Lose Weight Gradually
By Kadence Buchanan
The desire to lose weight is often propelled by a number of personal reasons and fuelled by a sense of urgency. People lose weight because they want to feel healthier, look better or have more energy. And they want these things right away. For this reason, many of them undertake weight loss programs with reckless abandon, pushing themselves long and hard to achieve that desired weight loss. As a result, they do lose weight but not in enough quantities to satisfy their sense of urgency. They then get discouraged and often give up their weight loss programs altogether.
A few people do lose weight drastically, in quantities approaching 10% to 30% of their total weight, sometimes even more. They do so through intense diligence to their program, often surpassing the recommended norms set by health instructors. They are proud of their efforts and results but, the truth is, such drastic weight loss is not healthy and can do more damage to the body than good.
The key to an effective weight loss program is to set realistic goals. Don't aim to lose too much weight in a short period of time. Chances are, as the above example shows, you'll miss your goal and end up discouraged. Health experts recommend a weight loss program that sheds two pounds per week, especially for those who are significantly overweight. , a weight loss of fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health.
Realistic goals and expectations are the foundation of a successful weight loss or weight management system. Realistic goals are more achievable and, once achieved, chances are good that you will more likely be able to maintain your weight.
Aside from a physical fitness regimen, there are other factors that affect what you weight, and you must consider these as well when assessing the results of your weight loss program. These include how much and what kinds of food you eat, whether your lifestyle includes regular physical activity, whether you use food to respond to stress and other situations in your life, your physiologic and genetic make-up and your age and health status.
Kadence Buchanan writes articles on many topics including Weight Loss, Food, and Women.
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Six Tips for Losing Weight
By Dada Vedaprajinananda
Losing weight is not “rocket science.” All you have to do is increase your exercise and control your eating and you will lose weight. Of course this is easier said than done, but it is possible to do it.
Many people give up the effort because they are overwhelmed with so many things to do. Don’t eat this, eat this, do this, do that and many other instructions prove to be too much. OK, if you can’t follow a whole program then why not make one change at a time in your lifestyle?
I will give you a few examples. One of my yoga students came to me and told me that he had just lost 4 kilos (close to 9 pounds) in one month. How did he do it? He just did one thing: he fasted during one day of each week of that month. That’s all he did.
If you don’t like fasting or are not ready for it, then try one experiment with food. Give up eating foods with unnecessary added sugar such as cookies, cakes, candies, soda etc. I tried this recently and lost ten pounds. After a meal, instead of eating a sweet dessert I eat a piece of fruit. It’s possible, and you don’t have to change anything else.
And, if you are not ready to change your eating habits, then try adding some exercise to your life. Take a walk after dinner instead of sitting in an easy chair watching TV. Put on your mp3 player, get out in the fresh air and digest your dinner with a brisk walk. Walk 20 minutes away from your home and 20 minutes back. Do this every night and you are sure to lose some weight, and also improve your digestion and sleep.
Another small change you can make is to drink plenty of water throughout the day. Four liters (quarts) spread out over the day will help you to control your appetite and also help your over-all bodily functions.
If these above mentioned tips are not “doable” then try something else: do the three yoga postures which are explained in the Yoga Weight Loss Secrets ebook, twice a day. It will take you a total of forty minutes, and/or do the meditation that is described in the mini course and in the ebook.
Finally, if you are gung-ho and would like to try all of these tips on a daily basis. Then here is what to do:
1. Give up unnecessary sweet foods, and substitute them with fruit
2. Do fasting on a regular basis (see my ebook or mini course for instructions)
3. Add brisk walking to your daily schedule (40 minutes)
4. Drink four liters of water every day
5. Practice yoga exercises two times a day
6. Practice meditation two times a day
If you do any one of these things you will lose weight. If you do all of these, then your success is a sure guarantee.
Dada Vedaprajinananda is a yoga and meditation teacher with over 30 years of experience. He is the author of "Yoga Weight Loss Secrets", www.yogaweightlosssecrets.com and "Start Meditation, Stop Smoking", www.start-meditation-stop-smoking.com
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Meals And Advice To Help People To Lose Weight And To Stay Trim
By Steve Hill
This article is aimed at helping people to lose weight and to then keep at their new happier size. I am going to give tips about what type of meals people should be eating and about other simple ways to help stay trim and fit.
Many people find that after successfully dieting for a number of months and putting themselves through a lot of hardship to gain their target weight, that after only a few weeks they return back to the weight they started at. Some even find that they have added additional weight. This can make people feel quite depressed and even with a sense of guilt at their apparant failure.
I know from my own personal experiences just how hard it can be to lose weight and to stop eating some of our favourite foods such as crisps and chocolate. I am happy to report that I have now managed to achieve my ideal weight and just as importantly have kept at this weight for more than twelve months.
A number of simple ideas can have huge benefits over the longer term. One such idea was to give a dog a home, I love dogs anyway but they can provide a superb and enjoyable form of exercice when you take them on their regular walks. Other simple ideas are to walk the stairs instead of using a lift, walking home from certain places instead of catching the bus or driving our car and playing a sport such as football or tennis once a week.
I am a person who loves sport and therefore am lucky as it did not take a lot of motivation to encourage me to start playing tennis after eight years away from the sport. I now even run an under sevens football team which is also a good way to keep those excess pounds off.
Types Of Meals To Help Lose Weight
Breakfast
Eating breakfast is very important as it helps to wake up the metabolism. I would advise choosing a high fibre cerial possibly with a piece of fruit.
Snacks
Where possible it would be best to cut out in between meal snacks from our diet altogether. This is not easy however as I have found when attempting to lose weight myself.
If you have to eat snacks, I would advise either a low fat yoghurt or a piece or two of fruit. I also have become quite partial to carrot sticks.
Main meals
Eating certian types of fish such as mackerel, sardines or salmon is always recommended for people who want to start eating in a more healthy manner.
I would also advise pasta type meals in a tomato based sauce rather than in a cream based sauce.
Having vegetables or salad with your meal instead of chips is also an idea which should not really need to be mentioned due to the fact that most people should be aware of it.
I wish you every success at reaching your ideal weight.
Stephen Hill helps to promote a number of websites including:
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Lose Weight Fast - 10 Easy Ways To Knock Weight Off Quickly!
By
Sacha TarkovskyThe tips below will help you lose weight fast and make sure that you do it quickly and in a healthy manner.
There are no fad diet tips below like the Atkins diet or no carbs all the tips are sensible and will help you lose weight fast be healthy and happy. So here are your proven tips.
1. Use the cabbage soup diet to startWe all need motivation and want to see results quickly and this diet that lasts for just a week is an ideal way to get started. It is guaranteed to help you.
Many people knock off up to half a stone and you can to.
This is not a long term diet, just to get you in the mood and show some quick results.
Now your started, here are your tips.
Note: Eat what you want within the guidelines and you will lose weight fast.
2. Eat 5 meals a day.3 main meals breakfast lunch and dinner and two snacks in between.
This will help you avoid hunger pangs. Make sure you eat breakfast, it’s the most important meal of the day.
Man is a grazer not a binger and we need constant nourishment throughout the day.
3. Portion SizeWhile you can eat 5 meals a day keep in mind portion size!
The way to guage portion size is look at your fist.
Want some rice? Then that’s the amount you can have same goes for meat & fish and vegetables
4. Drink waterDrink two – three litres of iced water a day.
Many hunger pangs are simply thirst pangs, so to keep you hydrated and full drink plenty of water.
Water helps your body metabolize fat by helping the kidneys flush out waste.
When you don’t drink enough water the liver which works to provide stored fat for energy also takes on the role of helping the kidneys flush out waste and is then less effective at metabolizing fat.
5. Eat carbohydrates, protein and fatDon’t ignore any group.
When eating remember to eat "naturally from the earth", the less processed the food is the better.
What this means is eat healthy carbohydrates such as brown rice or potatoes, rather than pizza.
With fat it’s the same unstaturated rather than saturated fats. When consuming proteins make sure its lean protein.
6. Eat fibre and lots of itEating lots of foods rich in fibre helps keep food moving through your bowels.
Fiber bulks you up and makes you feel full.
The average person could lose around 10 pounds a year just from doubling their fiber intake.
Start your day with a high fiber cereal and keep eating all day.
7. Lean proteinProtein can help you lose weight fast tool because of the immediate satiety factor it provides.
Protein also balances out carbs by stopping insulin spikes that can lead to low energy and sugar cravings.
Finally, protein helps maintain muscle mass which is important in the fat burning process.
At least 20% of calories per day should be in the form of lean protein.
8. Keep healthy food on handWith our busy lives its easy to simply grab some junk food, so make sure you have healthy food always at hand so you can make a quick tasty snack.
Canned fish is ideal such as tuna, mackerel sardines or Salmon. Open the can, do a baked potato in the microwave, add some vegetables and you have a quick nutritious meal in under 10 minutes.
9. One day a week eat what you want!One of the reasons most people fail on diets and don’t lose weight fast is they are to strict.
When you are deprived of something you want it even more, so one day a week ( it doesn’t matter which ) treat yourself.
Fancy a pizza go ahead, two Big Macs maybe? Do it and don’t feel guilty.
Keep dieting in perspective.
If you are eating healthy food the majority of time treating yourself will do you no harm and also keep you on the right track.
Eating is one of the pleasures of life so don’t deprive yourself totally of things you like.
10. Be realisticIf you follow the above guidelines you can eat what you want and lose weight fast.
Keep in mind once you are doing the above your weight will go down quicker than with any fad diet.
Don’t starve yourself this wont help.
Crash dieting is unhealthy and the pounds soon come back on.
Stay with the above and you will soon lose weight fast and reach the weight you desire in a healthy manner.
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Which Is a Better Fat Burning Method: Cardio or Strength Training?
By Lynn VanDyke
I have a confession to make. I am a master fitness trainer and I actually have an opinion about cardio and strength training. If you are looking for a sweet, two-sided article that gives you plenty of fluff and little advice then this article is not for you.
I am going to give you my thoughts and opinions on my preferred method of fat loss. I just want to be truthful and direct about my experiences.
A typical day for me includes meeting my clients for their weekly workout sessions and motivational chats. I also have an opportunity to talk with potential clients. Each day I talk with men and women about one thing: fat loss.
I provide the same speech day in and day out. I do not mind this. In fact I wake up each morning thrilled and excited to spread the word- the gospel of fat loss. Many of my potential clients are surprised by my opinions.
I am going to ask you for something. I am going to ask you for the same exact thing I ask potential clients- try my advice for a few weeks and then make a judgment.
There’s nothing for you to lose except some unwanted and unhealthy fat. If I am wrong in my advice then simply stop the recommendations. If my advice helps you then keep going. Learn more about me and why I am one of the few personal trainers that actually has an opinion about the best fat loss method.
Here’s the thought that shocks my potential clients: limit your cardio and increase your strength training.
That’s it. Sounds simple and, if I am to tell the truth, it is simple. This very basic concept causes many people to think I’ve lost my brain. After all isn’t cardio the ultimate fat burning workout? Nothing beats 45 minutes on the treadmill. Right?
Wrong. The reality and cold hard truth is that strength training is the best and surest way to increase your metabolism, burn fat and sustain long term weight loss. Cardio is important, but not nearly as important as many Americans believe it is.
Use the following advice at your own risk. It’s worked for me and my clients. It has been one of the few ways folks lose fat and keep it off. Before I divulge a sample program let me say one more thing to tempt you- a pound of muscle burns 5 calories per day. A pound of muscle burns 50 calories per day. Simply adding 5 pounds of beautiful, lean and toned muscle equals an additional 250 calories burned per day. Pretty impressive.
Sample Weekly Routine (warm up before all exercise sessions):
Monday and Thursday: Participate in an upper body strength training routine. Consider doing 3 sets of 8 reps for all upper body muscle groups. Add 10 minutes of medium intensity cardio when you’re done with the weights. Follow with a cool down.
Tuesday and Friday: Participate in a lower body and abdominal strength training routine. I enjoy doing 3 sets of 8 reps for all lower body muscles and the abs. Add in 10 minutes of medium intensity cardio after the strength training. Follow with a cool down.
Wednesday and Saturday: Toss in a 20-25 minute interval cardio program. Work at a ratio of 2:1 (1 minute easy intervals followed by 30 second higher intensity intervals).
Sunday: Rest day
Before I opened my own business I would train clients in regular gyms. I always saw members, particularly women, doing long cardio sessions. After years of experience and personal transformation I began suggesting these members give up on so much cardio. I asked them to consider weight training.
Most looked at me and laughed. Women were deathly afraid of touching a dumbbell, and if I were lucky enough to get them to consider the outrageous idea… they did not want to lift a 10 pound weight for fear of bulking up. That won’t happen! I have spent years trying to educate the public about strength training.
Take the next few weeks and focus on the above program. Do not fear the weights. Lift heavy and push your muscles. Your muscles should be fatigued by the last few reps of each set. Always maintain perfect form and always have complete control over your workout.
Cardio is wonderful. Nutrition is vital. Strength training is the master of fat loss. Whether you have a few pounds or 70 pounds to lose, strength training is your answer. Go ahead and give it a try. Talk with a personal trainer if you need additional help and always ask your doctor if it’s okay to start a fitness or nutrition program.
Each pound of muscle you have burns 50 calories per day. Imagine adding a few pounds of muscle. You’ll have the perfect body you’ve always dreamed of- lean, toned, cut and always burning fat.
Copyright 2006 Lynn VanDyke
Lynn VanDyke is a master trainer and fitness nutritionist. Her strength training website is ranked within the top 1% of all websites worldwide. She has authored the wildly popular ebook, Melt the Fat. It is yielded as one of the best fitness and nutrition ebooks available.
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Can Drinking Green Tea Help You Lose Weight?
By
Anthony LeeRecent studies show that green tea can help greatly in the process of losing weight. It does it by increasing the body's metabolism. If consumed regularly, it can help you burn as much as eighty calories extra. In a year, that’s about 8 pounds; you lose that much just by drinking, even without diet and exercise.
To further enlighten you as to how green tea works, read on below:
1. Green tea slows down the absorption of fats and regulates glucose. The same substance, cathechin polyphenol, restrains the transition of glucose into fats. By doing that, experts believe that green tea is an effective glucose regulator. It effectively prevents insulin spikes and slows the rise of blood sugar after every meal. Insulin, as specialists agreed upon, promotes the storage of fats as it deals with the body’s blood sugar.
2. Green tea has the ability to reduce appetite. Because green teas have regulating effects on the blood sugar, people who drink it are observed to eat food as much as 60 percent lesser than usual. This particular hypothesis was proven when green tea was injected into laboratory rats for experimentation. Researchers believe that it has the same effects on humans.
3. Green tea is a good alternative to coffee. If you drink tea instead of coffee in the morning or throughout the day, your body gets fewer calories in the long run. The sugar and the cream included in your daily cappuccinos add inches and bulges to the waistline. But with green tea, instead of accumulating fats, you are actually reducing its build up.
4. Green tea affects the bodily systems positively. A parallel research about green tea brings forward its overall effects in the body. The systems benefiting from it include cardiovascular, respiratory, circulatory, nervous, urogenital, immune, lymphatic, and musculoskelatal systems. With this, green tea shows to have a very broad effect on the body. Only a few types of food can boast of this characteristic.
To learn more tips on
burning fat naturally, please go to
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The Fat Burners – Appetite Suppresants PART 2
By Sacha Tarkovsky
In continuation of Part 1 of this article, we are examining the available food supplements that have the properties of being fat burners, appetite suppressants, and energy boosters.
So, here are some more for you to consider to lose weight fast!
Tea (Green Tea)
Green tea is the same as black tea, only their method of preparation differs. Black tea was prepared for long storage without fear of spoiling. Green tea is basically fresh, and must be consumed not only after harvesting.
Green tea, when brewed, releases two important chemicals groups; polyphenols and catchins.
The effect of these two chemical groups is that they stimulate the production of norepinephrine in the body, which in turn signals to the body to give off energy from stored fat, and also increase energy (muscle) levels.
Hoodia Gordonii
Featured in the press now for a few years, Hoodia Gordonii is the famous plant eaten by the bushmen of South Africa to suppress their hunger when food is sparce.
It seems something in the plant’s chemistry acts on the apostat (our inner switch that tells us to stop eating). This is something the bushmen always knew, and now Hoodia Gordonii is becoming a must for people with obesity.
5-Hydroxytrytophan (5-HTP)
From the basic protein tryptophan, 5-HTP becomes serotonin when present in the brain. Serotonin is the neurotranmitter associated with a feeling of well-being.
This same ”feeling” of well-being extended to when the tested subjects were eating, and felt satisfied much earlier than those subjected tested without 5-HTP. As it is a mood enhancer, 5-HTP is also considered an anti-depressant.
Pyruvate
Pyruvate is a natural chemical that is the final result of glucose metabolism. In the body, pyruvate is directly linked with both appetite suppression and weight loss. As an added plus, pyruvate seems to be an energy booster as well.
It appears that adding pyruvate to your dietary intake will aid the body to reduce it storage of fat, while giving you some extra endurance as well.
Taurine
Taurine naturally occurs in liver bile, and is also called 2-aminothanesulfonic acid. Its job is to emulsify fat, and also to aid in the fat’s absorption. It also has a great deal to do with metabolism.
Aging decreases the amount of Taurine we naturally produce, so its basic job (as a precursor to epinephrine which is responsible for glycogen breakdown) is not able to be done, and we often store fat instead of using it.
Vinopocetine
Made from the periwinkle plant, vinoprocetine is a smooth muscle relaxant, and thus eventually will result in better blood circulation.
This combination of more blood to the muscles will give greater energy to burn calories and fat.
Vitamin B Complex
The well-known mix of the B vitamins need no particular explanation, however, if you are not getting enough of them, your ability to properly metabolize fats (and proteins) will be diminished.
So if you are interested in burning fats, you will need to also be sure you have enough of the B complex vitamins in your diet.
Whey
Whey protein (from milk) is a very high quality protein.
Whey protein is known to stimulate the production of two hormones that suppress appetite; glucagon-like peptide-1 and cholecystokinin (CCK). The effect is rather dramatic, you are just not hungry after drinking something made from whey protein.
Furthermore, as whey protein is very rich in leucine, its power to stimulant fat loss is unquestioned.
A note of caution:
There are many choices of supplements on today’s market, including those we have mentioned above. If you are on any medication, or have any doubt as to what is appropriate or not to you situation, please consult with your doctor before beginning your supplement program.
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Natural Fat Burners & Appetite Suppressants - Part 1
By Sacha Tarkovsky
If you want to lose weight natural fat burners are an ideal component for your weight loss program.
Here we will look at the best natural fat burners and appetite suppressants that you can use to lose weight fast.
Astragalus or Milk-Vetch
This is a basic herb in traditional Chinese medicine, and used for thousands of years as a “chi” protector. This herb will help you regain energy if you are fatigued, and will boost the immune system. It also is said to curb appetite.
Beta-Hydroy-Methyl-Butyrate (Metabolized Leucine)
As the metabolized product of the amino acid Leucine, Beta-Hydroy-Methyl-Butyrate (known as HMB) has shown such great promise as a fat burner and energy booster, NASA has been testing it on astronauts suffering from muscle wastage. Weight lifters know HMB works to define muscle and burn fat.
Coffee and Caffeine
Most of us know the obvious effects on our biochemistry, but more technically, the liver breaks down caffeine into three metabolites (metabolic breakdown of a substance); namely paraxanthine, theobromine and theophylime.
Paraxanthine is connected with fax oxidation, as well as releasing fatty acids and glycerol into the bloodstream.
Theobromine is a known vasodialator, and thus increases oxygen flow to the brain and muscles. Theophylime increases heart rate (a very known effect of drinking coffee in the morning).
Conjugated Linoleic Acid
A well-known omega-6 unsaturated fatty acid, CLA is now known to suppress appetite.
Additionally, CLA also has been proved to increase fat mobilization (from fatty tissue) and helps in building muscle mass. Additionally, and of great interest, it seems that CLA can increase our production of prostaglandins, which in turn, are linked to increased Human Growth Hormone production.
Dimethylglycine
Dimethylglycine, or DMG commercially, is a basic amino acid found in plant and animal cells. However, our diets may not contain the correct elements to ingest enough of this protein. In the liver, it is partially metabolized to sulfur-adenosylmethionime or SAMe. SAMe is used by the body in the production of DNA and neurotransmitters.
Users of DMG believe that it aids in keeping the mind keen, generally aids in full oxygenation of the cells with good metabolism of lipids (fats). Bodybuilders love this additive
Fenugreek
Fenugreek is a Mediterranean herb, also found in Asian cuisine. The seeds are used as spice, and they contain mucilage (a soluble fiber). Mucilage is very well known, when in the intestines, to form a gelatinous mass. This aids in bulk formation, and thus good evacuation.
The contents of the fenugreek seed, by binding to fatty acids, will reduce fat absorption. Also, as it creates a biomass in the stomach and intestines, it acts to give you a feeling of fullness, and thus a good appetite suppressant. This obviously promotes weight loss.
See part 2 of this article for more information on natural fat burners and appetite suppressants.
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How To Master The Bread Basket
By
Rebekah NEvery year, more people are eating more meals outside the home. And most sit-down lunches and dinners start out with the same predictable appetizer: the bread basket.
While it poses a major problem for Un-Fit Foodies, the bread basket doesn't have to be a goal-destroyer. Don't worry -- you'll find no nonsense about "asking for a plate of cut-up veggies" in lieu of bread (it's a complimentary service, for goodness sake... and... bread is more enticing, anyway). But you CAN lower the bread basket impact without lessening your dining-out enjoyment. Here's how.
1. If you're gonna eat bread, eat BREAD. I always steer clear of pasty fake white bread (PFWB)... so... it's easy to push aside the bread baskets with hamburger-bun textured slices. I hope you do the same. There's nothing tasty, nothing exciting, nothing satisfying or worthwhile about so-called bread that turns to wallpaper paste in your mouth. Such moneycentric watering-down is despicable; it's rendered an entire generation (or two, or three) of people embarrassingly clueless as to what real, good bread actually looks or tastes like.
So if you do bread at all, it better be good. No over-yeasted, mass-produced, fine-textured, uniform, bleached, air-pumped imitations. Why? Because it does not add to the satisfaction factor of your meal. Fit Foodies don't eat just because it's food, and it's there -- they know that meal satisfaction is key to appetite and weight control.
But I'm a sucker for good bread. And if you're going to eat bread at all, you should be, too. Crusty, chewy, dense breads, in which a strong tear through the center reveals a delightfully webby maze of holes in random shapes and sizes. I rarely eat white breads at home; they're brutal with the glycemic impact and they do turn to paste in your intestines, causing poor digestion and everything that goes along with it. So when I do eat bread at home, it's all about the sprouted wheat. Good restaurant bread, however, is a delicious, if occasional, departure.
Did you know... a good, handmade loaf of white bread made with organic unbleached flour, sea salt, and water, is healthier for you than caramel-tinted "wheat bread" at the grocery store?
It's true.
Note: You can almost always judge the quality of a restaurant by the quality of their bread. Restaurants that "get it" in the high-quality bread department, "get it" in the high-quality ingredients one.
2. Use butter or olive oil. Protein and some mixed types will respond to plain bread with spiked blood sugar levels and an increased appetite. I've read accusations that restaurants deliberately serve free appetizer bread to make you hungrier, and therefore order more. That seems to me a lofty charge, considering it's a common practice in many countries throughout the world; from big chains backed by savvy marketing forces to mom-and-pop joints who haven't a clue about the bread and appetite link.
If there's any truth in this, my guess is that the bread trend started with the savvy marketing guys... and... became so expected that restaurants everywhere adopted it as the normal thing to do.
The paradox of the bread basket is that while half the table is groaning about being full by the time the first appetizer arrives, it does heighten appetite and trigger an eat-more response.
So pair the bread you eat with a little butter or a little olive oil to lessen the glycemic impact. If they don't give you any, ask!
3. Don't go to a restaurant hungry. If you're a dieter, there's a good chance you take the starve-yourself-all-day-so-you-can-gorge-at-the-restaurant approach. That's not a good idea. Not only will you be struggling to keep your button from popping off your pants later that night, but you'll end up eating a lot more food than you would if you didn't start out in a ravenous state. Fit Foodies let themselves get mildly hungry, but not ravenous.
Ravenous people eat the entire bread basket, plus the second and third refills. Mildly hungry people enjoy a roll, then sit back and enjoy good conversation till the food arrives.
It may seem contradictory to eat before eating, but if you predict you'll be overly-hungry by the time you arrive, get seated, and have your entree brought out to you, eat a small snack like 1/4 of a chicken breast, 4 almonds, and a couple apple slices before you leave home. Or whatever holds you over till dinner and doesn't further stimulate your appetite.
4. Commit to satisfaction. Even fresh-baked artisan breads lose their satisfaction factor when mindlessly eaten to pass the time till entrees arrive. Survey the scene and choose the most tempting roll or slice (especially important for restaurants with multiple bread options).
For example, my friends and I dined at Tavern On The Green in New York City recently -- an overpriced but deliriously charming hideaway in Central Park -- and their delectable bread assortment included shiny, crackly-skinned sourdough rolls. I happily broke my no-shellfish rule and ordered the lobster bisque (in a word: divine), and who isn't aware of the impeccable pairing of lobster bisque or clam chowder with authentic sourdough? The sourdough and bisque combination offered the ultimate in meal satisfaction.
Bottom line: Quality, not quantity, counts.
5. Forgo Refills. If the waiter tries to refill your basket, simply thank him or her and say you've had enough for tonight. It's easier than it might sound; when the bread isn't there in front of you, the urge to "keep it coming" loses its pull.
Fit Foodies use these tricks of the trade to indulge and enjoy their meals... without losing the weight and health game. Put them to work for you on your next restaurant outing, and join the ranks of healthy food lovers everywhere.
Rebekah is the food-and-fitness loving editor of Fit Foodies, the FREE newsletter for people who know eating great food doesn't have to mean sacrificing great health. If you're a food lover, subscribe at
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