Does Milk and Weight Loss Go Together?
Copyright (c) 2008 Phyllis Ekleberry
Do milk and weight loss go together? We have all seen the commercial where someone is drinking a glass of milk and then says '"It does a body good". After that statement, the commercial goes on to say that by including milk in your every day weight loss program promotes better weight loss particularly around the waist line.
Milk and Weight Loss in the News
The Natural News had this to say about milk and weight loss, '"There is no evidence that dairy consumption helps people lose weight, according to a study conducted by researchers published in the journal Nutrition Review."
Researchers Reviews On Milk and Weight Loss
The researchers reviewed the results of 49 different clinical trials that examined the connection between either dairy or calcium supplement consumption and the changes that occur when you do consume dairy products or take calcium supplements. The results were over-whelming. Out of the studies the following was recorded:
- 41 studies showed no weight
- 5 showed a correlation with weight loss
- 2 showed an actual weight gain
- 1 study found no impact on weight but a decrease in the accumulation of body fat.
This is verifiable testing that shows milk and weight loss do not necessarily go hand in hand. When you partake of dairy products, researchers have found out that you also consume more whole grains, fruits and vegetables. With these great choices, you will lose weight faster and easier. All of these things have complex carbohydrates instead of the over-processed carbohydrates that are found in white breads and bleached white grains and white rice. It also shows that women who have a higher dairy consumption or calcium intake are much less likely to drink or smoke. Those same women are also more likely to exercise and take vitamin supplements.
The Direction of a Good Weight Loss Program
This research goes a long way to point you in the direction of a good solid weight loss program instead of just picking what you think will work and hope for the best--like milk and weight loss . Instead of listening to the dairy industry, which has a vested interest in touting the supposed weight-loss benefits of milk and weight loss, you need to choose a weight loss plan that encompasses good eating habits along with exercise.
Many health experts advise that rather than expecting a single product to function as a miracle food, those wishing to lose weight should instead focus on a balanced, healthy diet with consistency.
You and Your Weight Loss Program
So what should your weight loss program possess? You should choose a weight loss program that fits your lifestyle and combines a good variety of foods. If you choose a weight loss program that has limited menu choices, then you will quickly tire of those choices and ultimately lose the battle. Generally speaking, if you can retrain your brain to eat healthy meals, stop the munching all day and eat when you are hungry instead of eating when you are bored, stressed, depressed, lonely or sad, then you will succeed!
Steps of Healthy Weight Loss Program
Following these simple steps to your weight loss program will catapult your weight loss into the double digits!
1.) Find a program that fits your lifestyle.
If you are not fond of cooking, a diet plan that requires you to cook will not work! Don't choose a weight loss program or diet plan that requires you to eat something you can't stand or do something you are not willing to do, this is self defeating.
Hint: this does not excuse you from exercise or improving your eating habits because without these two elements in your weight loss program, you are not going to get where you want to be very fast.
2.) Decide the "why" - you have to have a motivating reason why you want to lose weight. If your reason is not motivating enough to stop food in mid air - find another one! There will be times that your reason why will be the only thing that motivates you to exercise, eat less and eat healthy - Get a good one!
3.) Make sure you are healthy enough to go on the program you have chosen!
Please take the time to check with your doctor before you go on a weight loss program to see if there are any under lying problems that could limit your success.
4.) Choose a diet that makes sense. One that is healthy and has plenty of options If you are contemplating taking weight loss supplements - either in the form of a weight loss pill or weight loss patch.- Please take the time to check them out. Some companies have tested their products in a double blind test - look at the test results before using their products. Don't trust the companies that have not gone through this process. The good ones have tested their products to insure their safety as well as their results.
5.Above all - carry through. You must continue along the weight loss path to succeed.
This is the hardest things to do - to carry through with your plans. How many times have you decided to do something and then dropped it like a hot potato because it did not work fast enough or it was not fun enough. Buckle down - just do it. It has to be done for your health's sake so just do it!
6.) Enlist a support person, group or friend. With the right support you can move mountains!
7.Give yourself some praise. You are taking one of life's hardest journeys - the weight loss journey. Losing weight just takes some time and committed dedication. You are worth it - you are worth every calorie you don't put in your mouth - you are worth every moment you exercise. After all, if you do not take care of yourself - who is?
Diabetic Weight Loss Diet
It's difficult to find another medical condition as closely linked to weight-issues as diabetes. 9 out of 10 people diagnosed with type 2 diabetes are overweight! Chances are that if you're reading this, you are diabetic, pre-diabetic, or you care about someone who is.
The incidence of diabetes has increased dramatically in recent years, and it's no coincidence that obesity has as well. The good news is that type 2 diabetes, the one most closely linked to weight and lifestyle, can be prevented or delayed by losing weight and increasing physical activity! Doctors notice significant improvements with a loss of as little as 10-15 pounds. This small weight loss can lower your blood glucose, your blood pressure, and your blood fats. Talk about an incentive!
How do you start?
The most difficult part about any diet is getting started. Old habits are hard to break, but even small changes add up to huge benefits! Be sure to meet with your doctor prior to starting any kind of diet or exercise program. To get started, write down a few manageable short-term goals. Make them something that you can realistically achieve in a period of one month. For example, you could strive to lose 5 pounds, commit to walking 30 minutes 3 x week, and make healthy food choices 5 days a week, leaving weekends for the occasional splurge. Make your goals as specific as possible. You'll have a better chance of attaining them.
Purchase a journal or tablet and record everything you eat and all of your physical activity. The process of journaling can be very motivating.
Spend a few minutes alone each day quietly reflecting on your goals and what you need to do to achieve them. Visualize yourself at the end of the month, five pounds lighter, and more confident. When you visualize, see the details, not just the big picture. See specifically what you must do to make this happen. Imagine what you will wear, how you will feel, and what others will say. It's all in the details!
What about activity?
Exercising a minimum of 30 minutes a day is absolutely essential! To make this task easier, find an activity that you enjoy and think of it as "playing." Remember that everything you do, whether it's walking, raking leaves, or washing the car, burns more calories than sitting in your easy chair. Look for things to enjoy during your work out. Notice the beautiful weather, the pretty flowers, or just be grateful that you are capable of performing this activity. If you prefer to be social, join a gym or recreational center. If you don't like the great outdoors, walk in your local mall. If you're too intimidated to work out in front of others, buy or rent a walking DVD, or check out different exercise DVDs from your video store or library. For every excuse that you come up with, there will be a way to get around it! Accept that this is what you will need to do for the rest of your life and work on your attitude! You can learn to love activity, or at the very least, appreciate what it does for your health and well-being!
What about food?
A diabetic weight loss diet is very similar to any other weight loss diet. The bottom line is you must eat less and burn more. Many type 2 diabetic patients are put on a 1500-1800 calorie diet, depending on age, sex, fitness level, and weight. Carbohydrates would typically make up about 50% of your daily calories, as a low carbohydrate intake is associated with low blood sugar levels. Carbs are generally found in starchy foods, fruits, and milk. Remember that your body will convert the carbohydrates you eat into glucose, so portion control is essential to keep your blood sugar regulated. Get used to weighing or measuring your portions until you can "eyeball" portion size. Like most diets, a diabetic weight loss diet should consist of healthy fats. Saturated fats should be replaced with monounsaturated and polyunsaturated fats. Think olive oil and canola oil as opposed to butter and margarine! Be careful though. Since you're trying to lose weight, you'll want to limit your intake of oil, even healthy oils, to 2-3 teaspoons a day. As with most diets, you want to choose mostly lean protein, green leafy vegetables, and complex carbohydrates.
The Food Nutrition Label is the most valuable resource that you have to help you make healthy choices on a diabetic weight loss plan. Learn how to read and understand the label.
What about sugar and salt?
As with all weight loss plans, you'll want to control the amount of sodium you consume. Try to get in the habit of using 'lite" salt or no-sodium products such as Mrs. Dash. If you enjoy cooking, experiment with fresh spices as an alternative to adding salt.
Added sugar has no nutritional value and is often replaced with artificial sweeteners. Sugar doesn't have to be completely avoided, but your carbohydrate intake for the day should be taken into effect if you plan to eat sugar.
What about the Glycemic Index?
Different carbohydrates behave differently in your body. The Glycemic Index is a ranking of carbohydrates based on the effect they have on your blood glucose levels. The carbohydrates are ranked as High (70 and above), Medium (56-69), and Low (55 and below). Carbohydrates ranked "Low" only produce a small fluctuation in your blood glucose and insulin levels, and are the ones you want to consume. Eating low GI foods will keep you balanced and satisfied longer.
To move towards a Low Glycemic Index diet, make healthier choices. The American Diabetes Association recommends eating breakfast cereals consisting of oats, barley, and bran, breads made of whole grains, fruit and vegetables, salads with vinaigrettes, pasta and quinoa, and basmati rice.
As with all weight reduction plans, the diabetic weight loss diet requires that you learn to make healthy substitutes. Instead of fried foods, broil, grill, or bake your foods. Choose lean meats, avoid sauces and creamy dressings, avoid cream-based soups, choose low-fat yogurt over sweets, and avoid added sugar.
Healthy Ways to Gain Weight – Gain Weight the Healthy Way
"Now why would anyone want to gain weight?" a lot of people ask, when the majority of us just want to shed the pounds. Well, the truth is, underweight people feel just as self conscious as people who are overweight do. We are tired of looking like 10 year old boys and yearn for those womanly curves. If you want to pack on pounds, you need to gain weight the healthy way. It doesn't help to gorge yourself on snacks and junk food, which will probably make you fatter, but it isn't good for your body. Here are some healthy ways to gain weight.
CONSUME MORE CALORIES
To gain weight the healthy way, your calorie intake has to exceed the number of calories burned per day. The average female burns about 1,900 calories a day performing light activity. You need to consume an additional 500 calories per day over what you already consume and you can expect to gain a pound of body weight per week.
RE-ARRANGE YOUR MEAL PLAN
Instead of eating 2-3 large meals a day, eat 5-6 meals that are full of fruit, vegetables and protein. Alternate between 3 large meals and 3 small ones. Good sources of protein include chicken and turkey breast, lean beef, eggs, fish and milk. If you want faster results, you can take high protein weight gain supplements along with your meals. These usually come in powdered form used to make protein shakes and are very high in nutritional value.
EXERCISE
Exercising is a very good way to gain weight the healthy way. When you start an exercise routine, you will need to choose exercises that encourage weight gain. You are looking to increase calories in your diet, so avoid cardiovascular exercises as this type of exercise burns calories. Instead, you should focus on resistance training or weight lifting. This way, you will be turning fat into muscle and will have a nice, shapely body to go along with the extra weight.
CARBOHYDRATES
In order for it to function properly, your body needs carbohydrates for energy. Although it can use fats and proteins for energy if necessary, carbohydrates are the best fuel for your body. Because you want to gain weight the healthy way, make sure you get enough carbohydrates and get the nutrients that you need. The USDA (United States Department Of Agriculture) recommends that we eat at least 3 servings of carbohydrates a day. These can be found in whole grain breads, pasta, starchy vegetables and legumes.
If you're looking for healthy ways to gain weight, you will need to combine diet with exercise. Choosing the right type of exercises and eating the right foods will get you bigger in no time!
Strict Weight Loss Diet
Following a strict weight loss diet requires a great deal of discipline, sacrifice, and reconditioning of the way you think about food. But losing weight should not have to be difficult. Did you know that it is entirely possible to experience rapid weight loss without the use of diet pills, without cutting back on the quantity of the food, without sacrificing fats or carbs, and without exercising?
The calorie shifting diet, unlike other mainstream diets, does not require much in the way of sacrifice. You can eat as much food as you want at every meal until you are satisfied. You get to eat food from each of the four major food groups. You never feel hungry and your cravings for food never go unfulfilled.
The calorie shifting diet is based on the principle that it is possible to manipulate your body's metabolism at will and induce weight loss through the stimulation of the hormones that are responsible for burning fat cells in your body. This may sound like what a diet pill does. But in reality, it is possible to achieve rapid weight loss results through natural meals, simply by shifting the types of calories you consume rotationally from meal to meal over the course of each day.
Your body's metabolism reacts to the absence or the presence of certain nutrients in your system by either consuming them for energy or storing them as fat. Consumed in the right combination, you can recondition your metabolism to believe that it is being deprived of certain nutrients and thus tap into your fat stores for energy. But by the time your body begins to burn fat, you reintroduce that nutrient back into your system and then withhold another type of nutrient. Because different types of foods have different densities, you might eat fruits and vegetables at one meal and breads at another meal, but because fruits and vegetables are lighter, you will be eating fewer calories at that meal than if you eat bread at your meal. So even though you are eating to your satisfaction at each meal, you are indirectly also consuming fewer calories.
Thus there is no need to follow a strict weight loss diet when you can follow a diet such as this. While on this diet, you can expect to lose 9 pounds every 11 days.
There are only 4 basic rules to this diet:
Eat as much food as you want at each meal until you are satisfied but not too full. Overeating is counterproductive on any diet. Space your meals out by at least 2.5 to 3 hours. You should give your body ample time to completely digest its food from the previous meal before you eat your next meal. You are required to take a 3-day break from your diet every 12th through 14th days. This will give your body a chance to rest from the rapid weight loss you will be undergoing. You must eat four meals a day according to the calorie shifting diet's personalized meal planner.
Here is a sample diet plan that illustrates how this diet works. The diet actually is designed to work in 11-day cycles, but only 3 days are shown here for brevity. Keep in mind that you can eat your four daily meals in any order you want during each respective day.
On day #1, your four meals of the day could look like this, depending on the custom choices you make when you generate your diet plan:
Breakfast: Scrambled Eggs Meal
Lunch: Sandwich (any type)
Dinner: Tuna Salad
Snack: Flavored Oatmeal
You can of course shuffle these meals around and eat them in any order on that day. For example, you can have oatmeal for breakfast and scrambled eggs for dinner, and a sandwich as your "snack".
On Day #2, your meal plan would look like this. Note that this meal plan is based on two things- your custom choices in your meal plan, and is based on what you eat on Day #1... If you change what you ate on Day #1, your food choices would be different on Day #2, and Day #3 subsequently:
Breakfast: Cottage Cheese
Lunch: Scrambled Eggs [and] Mixed Vegetables
Dinner: Chicken
Snack: Banana Milk Shake
Again, you can shuffle these meals around and eat them in any order you wish on that day. And of course, you can eat as much as you want at each meal. So there is no limit on how much chicken you would have at dinner, for example, as long as you do not eat until you are too full.
And here is Day #3:
Breakfast: ottage Cheese
Lunch: Fish Filet
Dinner: Fruit Salad
Snack: Chicken
As is evident from the meal plan above, this is an idiot-proof diet that does not require much discipline, commitment of willpower, or sacrifice, because you are practically eating as much as you want of every food group.
Fast Natural Weight Loss – Safe Ways to Lose Weight Fast
If you are looking to lose weight fast and do it safely, there are a number of good ways to go about shedding those pounds. Natural weight loss remedies can be a safe and effective path to losing weight. Look great and feel better than ever with these all natural weight loss tips.
1) Speed Up That Metabolism
Your metabolism determines how quickly your body processes food and how much it converts to energy instead of fat. If you want to lose weight, a fast metabolism can be your best ally.
To increase your metabolism, you need to get active. It doesn't have to be organized exercise or a gym membership or anything like that. Getting active can be as simple as adding more activity to your daily routine. If you take the elevator to the office, try the stairs instead. Walk instead of driving when it's practical.
Increasing your activity to speed up your metabolism takes some work at first, but results come quickly and make it worth the hassle. Not only will you be helping your body lose weight, but you will end up in better shape at the same time. Not a bad deal!
2) Just Say "NO" To Sugars and Simple Carbs
The dieters worst enemy is lurking in many of our favorite foods. Sugars and simple carbohydrates are inefficient food sources. The body doesn't break down simple carbs as well as it breaks down other types of foods. The result is that you gain weight and visible fat. Eating allot of sugars and sweet treats is a quick way to make it hard to lose weight at all.
There is another type of carbohydrate known as a complex carbohydrate. This is your wheats, breads and other such foods. These carbs aren't as "bad" for you as simple carbs, especially if you indulge in moderation. They can be even be useful for muscle development which in turn helps your metabolism.
3) Negative Calorie Foods
While negative calorie foods alone won't work any miracles alone they do make for smart snacks in conjunction with any natural weight loss diet. The premise is that there are foods that bun more calories to digest than they contain in the first place.
On the list of negative calorie foods are celery, strawberries, grapefruit, lettuce, papayas and more. By reaching for a snack of these foods instead of a cookie or chips, you can indulge in those munchies without the guilt or breaking your diet.
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