I’d like to suggest that you set realistic goals so that you stay with it and don’t throw in the towel by February 1st because it’s too hard to sustain. The key is to create do-able little achievements every week. Let me show you how.it

Picture Yourself Healthy

Many of my over-40 patients sabotage their fitness goals from the outset. They create unrealistic goals that they may have been able to achieve in their 20′s but it becomes very difficult over 40, since your metabolism is just not the same. Here’s what I’d like you to keep in mind:

➢ Weight loss of 1-2 lbs a week. You want sustainable fat loss not water weight loss.

➢ Aim for a healthy over-40 age weight, not the one you may have been in your 20′s.

➢ You want to make realistic, healthy lifestyle changes, not go on another “diet”.

➢ Celebrate every 5 lb weight loss – treat yourself to something fun.

Healthy Food Choices

Unless there is a medical reason for doing so (high blood sugar, high cholesterol, sensitivities, etc), you don’t need to exclude certain foods from your diet altogether to lose fat and get into shape. You just need to make certain foods smarter, like this.

➢ Fats – instead of saturated animal fats from meats and dairy, opt for monounsaturated fats like olive oil and nut oils. This means you can eat nuts (go for dry roasted and lightly salted) and nut butters. Limit meat to a 4-6 oz portion. If you must drink dairy, limit it to 2, 8 oz glasses, as milk contains a lot of sugars in the form of lactose that can sabotage fat loss by aggravating insulin levels. Take at least 2 Omega-3 fats capsules a day.

➢ Sugars – Sugar stokes insulin secretions which make you hold onto body fat. Even healthy fruits and vegetables have natural sugar in them, some more than others, like carrots, beets, oranges, etc. Limit these high sugar vegetables/fruits and opt for higher fiber, high vitamin, low sugar, low glycemic vegetables/fruits like grapefruit, apples, plums, apricots, spinach, kale, broccoli, etc. A good sugar-gram counter can help you stay at, or below, 20 grams of sugars a day to stop insulin from over-secreting and help your body let go of its stored fat more easily.

➢ Low Glycemic Index Carbs – low glycemic, high fiber, protein-containing carbs, like whole grain bread, crackers; grains of wild or brown rice, amaranth, quinoa; legumes like kidney, navy beans, chick peas. Read labels. There are several low carb/high fiber breads on the market that make great wrap sandwiches, pizzas, etc. Stay below 100 grams of these low glycemic index carbs a day to help let go of stored fat and keep your energy up. Also see “Designer Diets” below.

➢ Fiber – aim for 25 grams a day. Again, read labels to know exactly how much you’re getting. Fiber keeps you full, pulls bad LDL cholesterol out of your digestive tract and helps keep blood sugar levels normal.

➢ Water – a minimum of 1 gallon of fresh water a day will not only keep you hydrated, but it will help you flush out burned fat residue. It also boosts your energy and helps your skin reconform as you lose the fat beneath it.

➢ Protein – you want to lose fat and retain muscle, so you need adequate protein intake to not catabolize, or burn, muscle for protein. Unless you have a kidney disease that requires a limit your protein intake, aim for between 60-100 grams of protein a day (more vegetable than animal) to keep blood sugar stable and appetite decreased.

➢ Vitamin Supplements – a good, high-power multi-vitamin should be standard for everyday health maintenance, whether you are trying to lose fat or not. However, you may want to take a little extra Vitamin C, at least 1,000 mg a day, since you may need to cut back on high sugar citrus fruits (except grapefruit) for a while. Also, antioxidants like E, selenium, resveratrol, help fight oxidation as you burn fat.

Designer Diets

Yes, they’re in the news and many people have success with them. These are the low carb diets such as South Beach, Atkins, Paleolithic, etc, that some people lose 5 or more pounds a week on.

Some of my patients have done very well with them and you may feel that you’d like to try one of these. Most of these low carb diets have an “induction phase” which require you to eat very little to no carbohydrates. This means no grains, legumes, fruit, and very limited vegetables.

Carbs, even low sugar, low glycemic ones like the ones I recommend, are more “comfort foods” because they help create serotonin, a feel-good-chemical in our brain. On very carb restricted diets, some people don’t make enough serotonin and get cranky, unable to sleep, feel irritable, can’t concentrate, and generally just don’t feel well. This, I feel, is one of the biggest drawbacks of these very carb-restricted diets.

If you want to try one of these diets, first, I’d suggest that you do so along with your doctor’s participation who can monitor your blood pressure and make sure you’re not going into ketosis, a potentially hazardous to your kidneys situation from eating too little carbs. I would also suggest to start at the second phase of most of these diets where you can eat a little more carbs but don’t go under 50 carbs a day of low glycemic index carbohydrates.

Ideally, I would advise that you stay closer to the 75-100 range of carbs and about 20 grams of sugar, for long range successful fat burning, but I’ll let you decide if you would like to try one of these more carb-restricted diets. Be sure, however, to take a nutritionally packed multivitamin that includes minerals, antioxidants and higher ranges of minimum daily requirements of all vitamins as you won’t be getting much from the limited range of fruits/vegetables on these diets.

Add Some Fun – Exercise!

How many people blow their diets and fitness goals a month or so into it because of boredom and a sense of drudgery to it? The secret is to stop thinking of exercise as something you have to do to get in shape and as something you like to do to stay in shape!

There are many different forms of FUN exercise routines out there that can motivate you, provide some team-effort with a group of like-minded people, and really burns fat and tones muscle at the same time. Try a Zumba, Yoga, hip-hop dancing, spinning, or a kick box class! High energy workouts that you do with a group instead of on your own may be just the motivation you need to keep moving and losing.

Weight training, just 2-3 times a week can not only strengthen and tone your muscles but boosts your metabolism, which helps burn fat, even when you are at rest. Can’t beat that!

Banish Boredom – Get Creative

The secret to losing fat successfully and getting fit is to incorporate healthy eating as a lifestyle change, not a program that you’re on for a few months then stop. People who are the most successful in their diet and fitness goals are those who become more creative in their food choices – they’re always finding ways to combine healthy, low sugar/carb foods they can have into interesting and delicious recipes. For example, how about these low carb, practically no sugar combos for anytime meals or snacks:

➢ Good snack: 2 tb of unsweetened sunflower butter or almond butter with apple slices.

➢ Healthy PBJ: 2 tb low sugar peanut butter wrapped up in a low carb/high fiber flat bread (low carb whole wheat Lawash) and 1 tb of sugar-free, high fiber jam.

➢ Healthy personal spinach pizza: 1 large whole wheat Lawash or Flat-Out bread, 1/4 to cup of shredded mozzarella cheese, cup of cooked chopped spinach, mushrooms, black olives.

➢ Low Carb Desserts – there’s no need to give up sweet indulgences. Almost any dessert recipe out there from cakes to pies can be de-sugared/de-carbed using Stevia or Xylitol as the sweetener and low carb almond flour for crusts and cakes. Experiment!

Well, there you have some basic tips to get you started on your fat loss and fitness goals for 2011. If you approach it sensibly and creatively with the suggestions mentioned above and add some fun forms of exercise into your life, it won’t seem like you’re “on a diet”. Rather, you’ll feel like you just made some healthy and fun lifestyle changes for yourself. By spring you’ll be rolling out a new and improved you! Best of luck and Happy New Year!

Amongst the materials found in these carbohydrate blockers might be wheat germ, bean extracts and even more usually white kidney beans. The significant component is truly phaseolamin. This confines alpha amylase, that is an enzyme used to process carbs. This will cause most carbs becoming digested to merely go throughout undigested instead. People that find it trouble-free to keep surplus weight off often contain higher metabolism. By way of this their body burns off a lot more of the fat rather than holding onto a lot of it.

Most regularly folks who are currently looking at carbohydrate blockers possess a reduced metabolism and are certainly experiencing a problem with extra flab. Uncomplicated exercise in addition to diet unaccompanied do not appear to work for people to lose it. Carbohydrate blockers in fact have the capability to enhance your metabolism, as well as helping you to burn off a lot more of the kilos. Even yet, at present is controversy concerning the efficacy of carbohydrate blockers. Scientific studies by the Mayo Clinic said that between 4000 and 6000 milligrams of phaseolamin were necessary to change the digestion of carbs.

A large figure of the carbohydrate blockers in the marketplace are approximately 500mg with just a couple at the maximum of 4000mg. Moreover they did not come across weight loss while slowing the absorption of carbs. While on the alternative side of the dispute is the theory that the scientific tests of phaseolamin were being done in the science lab. After all, this is a unique environment from the real system that possesses the substances to break down phaseolamin enabling it to counter the alpha amylase enzyme.

As a consequence regarding the Mayo Clinic results, Pharmachem Laboratories went much further to create a more powerful phaseolamin which is a lot more efficient. During tests the innovative phaseolamin 2250 (Phase 2) that is able to defuse more than 560 grams of carbohydrates (aka 2250 starch calories) that is astounding in contrast to the earlier offering’s performance to barely cut 30-45 grams. The modern offering furthermore passes through your digestive system 100 percent is a much more efficient pure carbohydrate blocker.

In the conclusion, you should be aiming to gain your perfect shape, or possibly only shake off a number of pounds. Carbohydrate blockers can indeed help you along the way, despite the fact that they won’t get rid of all the weight off by itself. Consuming them earlier to consuming could positively help you to take pleasure in a little more from all of the things you do liken to, while still giving you the benefit of some weightloss. As with each thing interrelated to your physical condition, it is wise to receive some amount of expert counsel as well.

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But the thing is, the average person only takes in about 2000 calories a day, or 14,000 per week, and that is pretty much what it takes to sustain your health. In other words, to diet away five pounds in one week you can’t eat anything, ANYTHING, for the whole entire week, PLUS one day before AND one day after the week. An average daily food intake of 2000 calories would need nine days of zero, zip, nada, none, no food whatsoever to lose 5 pounds. The problem should be obvious at this point: You can’t just diet fat off. It takes more than diet.

When you cut out food, your body will throw all of it’s protein under the bus trying to protect itself. Without food, your body makes a bunch of decisions. (This is your body, not you. It’s a physiology thing.) After it takes all of the protein out of your muscle, (I’ll come back to body builders in a minute) your body will start to live on carbohydrates and when that happens you will gain weight! Your body will go into hibernation mode. You have to change the way your body works to make fat go away. It’s called METABOLISM. Your metabolism slows down and you won’t lose any weight, you’ll gain more.

Since you can’t diet off the weight then it stands to reason that you have to work on increasing your burn rate. Normally a diet gets you to take in fewer calories and what you burn slowly reduces your size. Actually, you are just losing water, and because 75% of your lean muscle protein is water, pretty soon you start to gain again. You are in hibernation. Your body has made a choice. Give up the protein, live off the carbs, and store as much fat as possible. Any food you take in is converted immediately to fat to help you through this period of starvation. Remember, a bear can sleep though an entire winter without eating.

One thing is for sure: Body Builders are mostly protein, and very little fat. They don’t eat a lot of Big Macs and Whoppers. They have a totally different diet with protein drinks and bars and shakes. They couple that with some simple exercises, and they control their metabolisms. If you like that sort of look, they are usually pretty hot, yet they eat like there won’t be food tomorrow. You have to control the burn rate, not the caloric intake.

By now you must understand that you can’t just diet and make fat go away, so you have to make a choice, a complete lifestyle choice. You want to lose weight? Start with a little exercise to get your metabolism kicked up. THEN start your diet. After that you increase your exercise. By starting after you have increased your metabolism, the whole thing will be more effective, and the pounds will come off faster and more easily. The lifestyle change is more likely to be permanent.

This isn’t about trying to sell you a product; it’s about what will be good for you. Wrap your head around the fact that you put your weight on because you don’t burn everything that you eat. You store some of it, and over time, that weight becomes your weight problem. Storage is driven by consumption, and consumption is mostly about water. Protein is 75% water. When you go on a diet, after you clear out the water you burn protein from your storehouse.

You can’t just diet fat off because your body will give away all of it’s protein to protect itself, so you start to live on carbohydrates- and gain weight. When you lower your food intake, you lose protein, and this loss lowers your burn rate.

Ifyour diet come toms to be taking forever, consider that 3500 calories is one pound. Go ahead, visit my website at the link, or come to my blog. There’s lots of articles and the blog has some interesting opinions as well.