Dieters : Put MORE Focus on Food
If you’re always on a diet you probably spend half your lifethinking about food – what you can eat and what you can’t,what you’d like to eat if only it was allowed, what you’llhave for your next meal, what you shouldn’t have eaten atthe last one…
The last thing you think you need is to spend more timethinking about the seductive addictive substance that liesat the root cause of your weight problems…
But I’d like to offer an alternative viewpoint.
What if you focused on the quality of your food as well asthe quantity? What if you decided that you would only eatthe very finest, most delicious and nutritious foodavailable – food that was good for your body as well as yourtaste buds? And enough of it at every meal to feelpleasantly satisfied. Wouldn’t dieting get a lot easier tostomach then?
Now you may doubt that such food exists but you only have tolook at the myriad of available low-fat low-calorie recipebooks to see that delicious and nutritious real food isavailable to anyone who is willing to make the effort toseek it out and cook it.
The secret of losing weight without losing heart after aweek is to look for those recipes that you will personallyenjoy. Build up your own collection of winners that you canenjoy for the rest of your life.
Of course you can overeat on healthy delicious food as wellas you can on junk but it’s a lot easier to stick withmodest portions when you cook and serve yourself just theright amount – you don’t have to fill your plate like theydo in a restaurant. And because you know you can cook thesame delicious dish again at any time and that you haveplanned something just as delightful for your very nextmeal, it’s hard to feel deprived by stopping at the pointwhere you are satisfied rather than stuffed.
My own personal collection of recipes has stood me in goodstead over the years and I am forever experimenting andlooking for new ones to make meals even more exciting. Doesyour food match up? Why not add a few recipes to yourrepertoire this week and for the next few weeks. Keep itsimple if you’re not used to cooking. Some of the bestrecipes I have take just 10 minutes – faster than you canorder in a pizza.
Weight loss has never tasted so good.
Copyright 2005, Janice Elizabeth Small
Janice Elizabeth is a successful weight loss coach, slimming club owner and author of “The Diet Exit Plan”, an 8 week coaching program for automatic permanent weight loss. Request her FREE 15 page report “How to lose weight without dieting – 7 secrets the diet industry doesn’t want you to know” at SimplySlimming.com TODAY!
By: admin
About the Author:
Why You Must Eat Before Going to Bed?
You have probably heard the old myth, that you should not eat before bed, because all the food you eat will be stored as fat. That is simply not true. People burn quite a number of calories while sleeping or resting in bed. If you know how many calories you are going to burn while sleeping, you can eat the same number of calories without getting fatter.
For bodybuilders and athletes, it is important to eat before bed. Doing so will bathe the muscles with complete amino acids for the whole night. I am going to develop a mathematical formula, so that you will know how many calories you can eat before bed, without getting fatter.
First, we need to calculate your Resting Metabolic Rate(RMR). There are many formulas, and for the sake of simplicity, let’s use Owen’s equation.
Owen’s equation(kilograms):
RMR (male) = 879 + (10.2 * (body weight in kilograms))
RMR (female) = 795 + (7.18 * (body weight in kilograms))
Owen’s equation(pounds):
RMR (male) = 879 + (4.64 * (body weight in pounds))
RMR (female) = 795 + (3.26 * (body weight in pounds))
One day has 1440 minutes. If we divide RMR by 1440, we will calculate how many calories per minute does a person burn at rest. Now, that we know this number, it is time to calculate how many calories a person will burn while sleeping. Sleeping has a MET value of 0.9, which means a calorie burn rate of 0.9 * (RMR/1440) calories per minute.
Finally we have to multiply the calorie burn rate per minute by the number of minutes that a person sleeps. We arrive at the formula: 0.9 * (RMR/1440) * number of minutes sleeping
We can further refine this formula because we haven’t taken into consideration the Thermic Effect of Food. For most mixed meals, the body burns around 10% of the eaten calories to digest the food. To calculate the precise number of calories we need to eat to maintain zero calorie balance while sleeping, we will solve this equation:
Calories Eaten(CE) – TEF = 0.9 * (RMR/1440) * number of minutes sleeping (noms)
TEF = Calories Eaten/10
CE – CE/10 = 0.9 * (RMR/1440) * noms
9*CE/10 = 0.9 * (RMR/1440) * noms
0.9 * CE = 0.9 * (RMR/1440) * noms
CE = (RMR/1440) * noms
The formula turned out to be simpler than we expected. Another simplification is to base the formula on hours, not minutes. In this case:
Calories Eaten Before Bed = (RMR/24) * Hours Slept
It is time for a real world example. Consider a 200 pound male bodybuilder, that sleeps 7 hours a night.
Resting Metabolic Rate = 879 + (4.64 * 200) = 1807
Calories Eaten Before Bed = (RMR/24) * 7 = 527 calories
In this specific case, our case study bodybuilder can safely eat 527 calories before going to bed, and we are sure that he will maintain zero calorie balance.
What type of meal is best to eat before bed?
I suggest a protein and fat meal, providing complete slowly digested proteins. The best foods before bed are: all meats, eggs and low-carb cheeses.
Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware’s leading software product. Download your demo at Download Diet Software and Fitness Software by X3MSoftware
By: admin
About the Author: