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Eat Healthy, Look Great and Feel Healthy - A Road to Fat Loss

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Email:adbazzaar@gmail.com
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Obesity is a Big Problem

The number of obese people in the world exceeds the number of people starving.

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How to Loose Weight???

"Its very simple to say eat less and go for exercise"

But it never worked.

3 bn people are over weight.

8 Million are Obese.

Understand the body. The body is not just the repository of our organs, flesh and blood. The body knows everything we feel and have felt; it has memory of every experience we have endured through out life, and it has the wisdom to put us in touch with our highest potential.

For the truth is, the body and mind are one. The body is the material part of the mind and the mind is the invisible part of the body. Lack of awareness and appreciation of the body creates imbalance and ill health.

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HEAL THE BODY HEAL THE MIND:

Heal the body the mind heals itself. Control the body and the mind follows suit. "Our life is shaped by our mind, we become what we think."

LISTENING TO THE BODY: Coming in contact with the body, listening to it and becoming sensitive to its needs gives us access to its powerful existence. There is far more to the body than we are capable of comprehending.

But a beginning can be made right here, right now. We can begin by simple thanks to our body for doing all that it does so uncomplainingly, despite all the abuse we heap on it.

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LEARN TO LOOSE WEIGHT

What are Calories???

A Calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages.

1 gram of carbohydrates = 4 Calories
1 gram of protein = 4 Calories
1 Gram of fat = 9 Calories
It's a known fact -

To gain weight' more calories need to be taken than you burn.
To maintain weight equal calories need to be taken with the calories that you burn.
To lose weight less calories to be taken than to burn.

Knowing this formula people go for diet - still no results.
Where is the failure?.


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The Reason

An adult needs to burn approximately 7000 calories to shed 1 kg of excess weight. That's equivalent of about 28 hours of exercise at 250 calories per hour. Or the equivalent of 23.3 chocolate bars, or 28.6 colas or about 15.5 triple sundaes.

In order to be successful in any weight loss program, you must apply 3 "C"s :

Commitment, Control and Compliance.


Any weight loss program is about a lifestyle change - you will need to change the way you live your life in order to achieve the ultimate results.

Remember, there is no "Quick fix" to lifetime weight management. In fact, the most fundamental purpose of any weight loss program is to show you that you can control your weight.

There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back? Eating crazy food combinations or eliminating food groups is not the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished. Eating regular meals is essential.

Loosing weight is a very tough task. You need to apply diet plan, exercise and 100% discipline in daily lifestyle means you need to change your way of living.

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How do we spend Energy???

1.Basal Metabolism.

(Energy spent in the functioning of body organs from heartbeat , food metabolism and millions of chemical reactions, thinking, sleeping, etc.)

We do not have control on it.

Calculate your BMR (basal metabolic rate):

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )

2.Thermogenesis

(How body protects us from excess heat and cold)

We do not have control on it.

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3.Physical Activity

This is the most important part and we have the control on it.

An adult needs to burn approximately 7000 calories to shed 1 kg of excess weight. That's equivalent of about 28 hours of exercise at 250 calories per hour.

You can see how hard it is to loose weight with exercise.

Let me tell you that our brain controls all the activities of the body including the chemical reactions. Brain sets the metabolic rate according to the several conditions of the body it depends upon the length of the muscle fiber, physical activities, availability of food to the body, weight and height.

I have seen people generally saying that

"I lost weight with the diet plan but it again shoot up as i came back to the normal diet".

"I do daily exercise but no change in weight".



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We will teach you how to read and understand labels, learn the difference between good and bad fats, your metabolic rate and most importantly, learn to listen to your body.

We will also teach you to avoid empty calories like taking calorie filled drinks and taking the fibrous food and the importance of exercise.

Well to start, we won't sugarcoat the reality of loosing and maintaining your desire weight over your lifetime.

Remember, you will need to change the way to live your life in order to achieve the ultimate results. This healthy approach for the long term is a life plan and not just another diet.

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1.Understand the fat and its storage

If we go back to 20,000 years back, our genes are same as we had 20,000 years ago, at this time life for humans was quite difficult.

Life was based upon food availability, food was really available in spring and summer and other times there was no food. Our genes had to adapt in accordance.

They created a kind of energy storage system and hence fat cells were born. These cells can store energy derived from fats, carbohydrates and proteins.

Our genes were oriented towards the saving mode which means all the energy coming from the food first goes to the storage system.

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At that time life for humans was quite difficult.

After 20000 years now, our gene is same and is oriented to the saving mode and there is no famine now.

New society offers extreme abundance of food rich in calories and available all over the year.

Guess what happens when every thing is going first to storage and you know the difficulty in getting it out.

That's the reason that it is very difficult not to gain weight or fat.

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But there is another factor, 20000 years ago, in order to bring food home, men were hunting, fishing and climbing trees to get food that was huge energy spending mode.

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But today with the technology we have made machines for lifting heavy article, escalators for climbing etc. We reduced drastically our energy spending.

So it is easy to gain weight.

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What happen 20,000 years after???

Because of the uncertainty of food our genes were oriented towards the saving mode which means all the energy coming from the food is first stored. What happened after 20,000 years is our genes stores the energy first but there is no famine now. The society offers an extreme abundance of foods rich in calorie.

Guess what happens everything is going first in storage and once in storage, it is very difficult to get it out. 20,000 years ago men were hunting, fishing or climbing trees that was huge energy spending mode.

Today technology created products for lifting heavy items, escalators for climbing and no physical activities are left and that's why it is very easy to gain weight.

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Eating Diet

Calorie count, so learn to count calories. Once you become familiar with the general calorie count of various foods, then you will forever be aware of what you put in your mouth and how it may affect your body.

You cannot live a healthy life without a balance diet. You should balance your meals with roughly 1/3 calories each from protein, good carbs and healthy fats for example if you are aiming to eat 1800 calories per day, then roughly 600 calories each should come from carbohydrates, protein and fats.

Fat contains higher calories per serving size. For example 1 tbsp of olive oil is 120 calories and 2 pieces of whole wheat bread equals to 140 calories.

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Carbohydrates

Carbohydrates are essential as both a primary fuels source for our bodies as well as the sole source of fuel for our brains. They play a major role in our mental clarity and physical energy. "Don't eat carbohydrates" tend to feel sluggish and lethargic.

Each decade reveals a new fad in diets - from the "Low-fat" craze of the 90's to the diets that avoid carbohydrates.

With all the contradictory advice how are we suppose to decide what's best for us?

The key to healthy carbohydrate consumption lies in the quality of your carb choices. Carbohydrates are found in a multitude of food groups - not just in bread and pasta. Carbs are also found in fruits, vegetables and sugar - laden foods. In fact, carbohydrates are broken down in two groups: Good Carbs Bad Carbs

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Carbs, or Carbohydrates, are molecules that have carbon, hydrogen and oxygen atoms. The purpose of carbohydrates in the diet is to provide energy carbs get broken down or transform into glucose which can be used as energy. Carbs can also be turn into fat (stored energy) for later use.

There are many different types of carbohydrates

Simple
Complex

The difference between the simple and complex carb is in how quickly it is digested and absorbed - as well as its chemical structure.

Simple carbohydrates are called simple sugars. Sugars can be categorized as single sugars (monosaccharide's) which include glucose, fructose, and gelatos or double sugars (disaccharides).

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Complex carbohydrates also known as polysaccharides, are starchy foods formed by long chain of monosaccharides, which means they take longer time to breakdown. They are found in whole grains, brown rice, fruits and many other food sources.

When dieticians and nutritionists advise having complex carbohydrates it means only "whole grain food".

When picking starchy foods such as rice, bread and any other products with flour, its best to opt for whole grain. Whole grain impact blood sugar levels more slowly than other form of carbohydrates.

Working on obesity and as we got the knowledge about "the carbs get converted to fat", the men and women looking for weight loss started saying "No Carbs". Then again a word came "Low Carbs" but now it is "Slow Carbs".


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Slow carbs are the complex carbohydrates (polysaccharides) that takes time to get broken down into individual sugars to be absorbed in your intestine. Depending on the structure of the carbohydrates molecules, this process of digestion can take place rapidly or slowly. The "glycemic" index measures how fast this digestion process occurs.

Glycemic index, GI, is calculated in how quickly carbohydrates in food converts to glucose.

The glycemic index of glucose is 100.

In any weight loss program we are to eat food which has low GI value. The food with GI value less than 55 is considered as low GI, food with GI value 56-69 considered as moderate and the food with 70+ considered as high.


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Protein

Protein is the building block of the body. Some of the main functions of protein in our body are to maintain and repair the cells in our muscles, organs, ligaments , tendons, and to regulate numerous bodily functions. Protein is also necessary in the growth and development of children and adolescents. An individuals protein requirement may vary based upon age or even medical conditions.

Protein provided amino acids to the body.20% of the human body is made up of protein they carry out many important body functions, such as giving cells their structure. They also play a key role in transport and storage of nutrients. They are essential for healing wounds and repairing tissue, muscles, bones, skin and hair. They help in the removal of all kinds of waste deposits produced by metabolism.

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How protein can help you loose weight naturally

Protein is the single most important nutrient for weight loss.

A high protein intake boosts metabolism, reduces appetite and several weight regulating hormones.

Double calories are burned to metabolize protein than carbohydrates.

By replacing carbs and fat with protein, you reduce hunger hormone and boost several satiety hormones. This Leads to major reduction in hunger. It can make you eat fewer calories automatically.

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Fat

Fat - The most culprit in any weight management program can be your friend.

Why is fat necessary in our diet?

1. Fat is an appetizer.

2. It signals the brain when your full and should stop eating, and it slows your bodies absorption of meals.

3. Fat is the food of your brain. Your brain is 60% fat.

4. Fat is your stored energy.

Become familiar with healthy fats.

Dietary fat doesn't necessarily cause weight gain. The amount of fat and the type of fat will determine if you gain weight.

There are two main forms of dietary fats:

1. Saturated fats
2. Unsaturated fats

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