Dan Dempsey’s Weight Loss Blog

Do easy ways to lose weight exist? Everyone knows that diet, lowering caloric intake, and exercise, increasing calories burned, combine into a formula for weight loss. But the hard part is sticking to a low calorie, and often bland, diet. It won’t be effortless, but with a little work it sure is easier. Here are some tricks to make it easier.

Carry a notebook to jot down everything that passes your lips. Taking notes helps you eat less. Studies show that people eat 15% less when they track everything they eat. That’s significant.

The average American consumes an additional 245 calories per day just from drinks. Switch from juice, soda, and other calorie drinks to water. 245 calories a day is nearly 90,000 calories a year. That’s 25 lbs. Water isn’t that bad, is it? Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.

Grazing, eating more smaller meals during the day rather than a few large meals, is another way to drop weight. Eating more meals with smaller portions results in eating 30% fewer calories. Furthermore, even the same number of calories eaten in smaller portions during more frequent meals can result in weight loss. You’re less likely to binge because the body releases less insulin.

Get rid of the “fat” clothes. If you don’t have clothes that are comfortable when you’re fat, you’re more likely to be reminded to keep the weight off every time you dress. And if you have to purchase a whole new wardrobe you’re less likely to gain weight.

Use smaller plates. It’s proven that people eat what’s in front of them. Use the salad plates instead of dinner plates.

Try serving meals on the plate, restaurant style, rather than in bowls and on trays. Again, people tend to eat what’s in front of them.

Don’t eat white bread, sugar or white rice. Those foods are loaded with carbohydrates which lead to higher blood sugar and weight gain. Stick to whole grain breads and dark rice. Don’t worry about the sugar, pretty soon you won’t miss it.

Weight loss isn’t easy, but relatively speaking there are easy ways to lose weight. Don’t be intimidated if it’s only easier instead of really easy. If weight loss were easy, everyone would be a supermodel.

The quickest way to lose weight is through diet and exercise, period. That means taking in fewer calories than you burn. There’s no need to starve, and in fact periods of starvation such as missing a meal could lead to more weight gain when the body enters “starvation” mode, not to mention starving yourself could cause deadly damage to your body. Patience is a virtue when trying to lose weight, as with many endeavors. In the long run a smart every day diet combined with good exercise is the quickest way to lose weight. That’s without the yo-yo effect of many fad diets.

Diet doesn’t mean a diet, a short term alteration of normal eating habits. Diet means the everyday, day in and day out, for all the days of your life way that you eat. A good diet includes foods from each of the food groups, taken in moderation and the right amounts. And with a well balanced diet it’s easy to adjust calories down when you need to lose a few pounds temporarily.

If it sounds like a daunting task consider that you likely already eat the foods necessary, just in too large quantities. Cut down quantities, replace starches with whole grains, and you can still even eat cake while losing weight .

The key to maintaining a healthy diet is planning. When you fail to plan you skip meals, that leads to binge eating. When you fail to plan you often end up at the mercy of a fast food restaurant or a friend whose cooking leaves a lot to be desired when it comes to healthy foods. Plan meals in advance, including for occasions like parties and social gatherings. It only takes a few questions to find out what’s being served and plan the days other meals accordingly to not ruin your diet. Part of the plan is understanding that sometimes the plan will fail. Don’t let a failure discourage you. One cheated meal doesn’t mean the whole diet, remember it’s an every day for the rest of your life diet not just a few days diet, has failed.

Seven days a week exercise for at least 30 minutes. Little things like parking further from the office can add extra activity that makes a huge difference.

Combine the healthy every day diet with physical activity for the quickest way to lose weight.

Want to lose weight fast for a HS reunion, a trip to the beach, or just for your

own peace of mind? While there are many ways to shed weight quickly, losing it

too fast can be a shock to your body and thus a danger. Fad diets, diet pills, extreme fasting and other fast weight loss methods may work

but they can also make you lose muscle, counter productive to a long term weight

loss program, and can cause damage to your heart and other internal organs. Here are some tips to safely drop pounds fast.

Since losing weight is simply expending more calories than you take in, figure out exactly what

you take in. Carry a small notebook for a week to track

everything you eat. Don’t cheat. Cheating on this only

harms you. Now with

the help of web sites like mypyramidtracker.gov figure out the calories in what you

eat.

Now that you know the calories you consume, start cutting. This can be as simple as

cutting down on portion sizes. Remember,

most restaurants and even people at home serve portions that are far larger than they need

to be. Smaller

portions will result in weight loss. And there are more cuts to make too. These include salad

dressing, butter, cakes, and juice or soda. The average American consumes 240 calories a day

from juice and soda. That’s 90,000 calories a year - 25 pounds! Getting used to the healthy taste of a salad with a pinch of

lemon juice makes a big difference. Also note that empty calories such as sugars and starchy foods (carbohydrates) are the first things to cut. These can easily be replaced with sugar

substitutes and whole grain breads.

What about that

side dish? Take a look. This part of the meal is often a minefield of bad food choices

including French Fries, macaroni and cheese and potato salad. Make a switch

to healthy foods, or get rid of the sides completely.

Pumping iron increases lean muscle mass, which increases your metabolism. It’s a decent calorie burner, but

will help you burn calories even when not exercising. Aerobic regimens are the key. {Many experts say to perform aerobic

activity for 30 minutes a day 3-5 days a week. Hog wash!|Don’t pay attention to the 3-5 times a

week school of thought on aerobics Make it seven days a week,

which means an activity you can sustain day after day for the rest of your life.

You have your orders. Get it in gear!

People who need to lose weight are constantly searching for diets that work. The problem isn’t really finding a diet that works, but rather locating a diet to which a person can stick. The 46.8 billion dollar diet industry (as of 2005) depends not on people staying healthy and keeping off weight, but rather on people taking an endless roller coaster ride between health and fat. Because the money comes from repeat business, the focus is surely on methods and products that work for a short period but result in return business.

So you want a diet that works? Here’s one. Combine limiting caloric intake to 1000 calories a day with at least 30 minutes of exercise at least five days a week. It’s a guarantee you’ll drop pounds. But there are two issues. The first is that cravings will foil the diet. Sooner or later, particularly after intense work outs, those 1000 calories won’t be sufficient to satisfy. One piece of cake, or just one bag of chips, or one extra hamburger will soon motivate you to end the diet. #2 the diet eventually finishes. You eventually go back to eating the same old way. Next spring, or next time to try on that dress or tuxedo, or next family trip, or simply the next time you glance at a looking glass on the way out of the shower it will be time to return to a diet to lose the unwanted pounds.

The best diet is one making a change to overall diet, permanently. More and more people now understand that to lose weight it’s best to change lifestyle, including healthier eating habits and more physical activity. Connie Guttersen created the Sonoma Diet which, as a base, focuses on 10 “power foods.” These are almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains, eaten in conjunction with the diet of the Sonoma country, which includes Asian, Latin American and Mediterranean influences. The diet is full of real food, and real portions, combined into enjoyable dishes to help motivate someone to stay with it .

Want a diet that works? Shift the focus away from a short term diet to permanent eating habits that go along with an overall healthy and active lifestyle. That’s the way to not only lose the weight, but to avoid gaining it in the first place.

Article Title: Atkins diet
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Author: Daniel Dempsey

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The short name for the Atkins nutritional approach is the Atkins diet. Dr. Robert Atkins invented this low-carb diet. He had gained a great deal of weight while he attended medical school. Atkins read about a low-carb diet in one of his medical journals. He built on that diet and eventually made it popular.

Dr. Atkins came up with new ideas, his Atkins diet, about the nature of weight gain. He held that saturated fats weren’t as bad as people claim. Instead it was carbohydrates that led to the weight problems Americans have. In fact Atkins thought that the focus on fats had made a problem much worse. Many low-fat foods are packed with carbohydrates. Dieters were being tricked into eating foods that would cause them to gain more weight.

The Atkins diet changes this. Once Carbohydrates were removed from a diet, people would burn more stored body fat. Once the fat was burned, the pounds will follow. It’s not just a matter of eating less. Dr. Atkins held that your diet could actually help you burn calories. The Atkins diet supposedly burned an extra 950 calories everyday. But later reviews of his studies found that his claims were false.

Dr. Atkins also touted the positive influence this Atkins diet could have on people with type 2 diabetes. As opposed to type 1 diabetes, type 2 is often closely associated with diet and people who weigh too much. Weight loss associated with the Atkins diet, as with any diet, would therefore help people manage type 2 diabetes. But the Atkins diet is also low in carbohydrates, which must be avoided with type 2 diabetes regardless of caloric intake, so by means of this aspect of the diet Atkins claimed those who suffer type 2 diabetes would no longer need medication such as insulin. The jury is still out in the medical world as to the causes of type 2 diabetes. So while science agrees with Atkins that lowering intake of Carbohydrates will help with the disease, it would disagree that the step alone would remove the necessity for medicine.

So just how does this Atkins diet work? Induction, ongoing weight loss, pre-maintenance and lifetime maintenance are the four necessary phases of the diet. The details of the induction phase is as follows.

The first phase of the Atkins diet, Induction, is like the boot camp for the diet. This phase should be followed for a period of two weeks. Carbohydrates are nearly removed entirely from the diet, only 15-20 grams can be consumed each day. The goal is to enter a fat burning metabolic phase called ketosis when the body, starved of glucose, will begin converting stored fat into fatty acids needed to power the body. During this phase weight loss can reach as much as 10 pounds per week.

The other Atkins diet phases are generally used for determining the levels of carbohydrates ideal for losing weight and for maintaining a standard weight – not gaining weight. The diet lost popularity after Dr. Atkins died, but it’s still popular.

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Resource box: Daniel P. Dempsey

2189 N. Rte. 83 # 103

Round Lake, IL 60073

http://www.dandempsey.com/weightloss/tsfls.htm

The “3 Day Diet” goes back to 1985 and today can be found all over the Internet and on book store shelves. The three day diet and its variants boast quick weight loss, a cleansing of the system, lower cholesterol and increased energy all through a “specific metabolic reaction” that no version of the diet has ever proven. The diet is to be followed for only 3 days, with an off period of about 5 days in between diet times. All the versions of this diet share in common nebulous steps that must be followed and foods that must be eaten in order for the diet to work. What better way to blame the dieter when it doesn’t work than “you botched the formula.”

Breakfast on the first day begins with coffee (no sugar), one half a grapefruit, and a piece of toast with 1 Tbsp peanut butter. For lunch, you are allowed a can of tuna, a piece of toast, and black coffee. Dinner consists of 3 ounces of chicken or lean meat, a cup of green beans, one cup of carrots, one apple, and one cup of regular vanilla ice cream. The other two days are about the same but with some substitutions such as hot dogs instead of lean meat. Supposedly it’s possible to lose as much as 10 pounds in only three days.

Hogwash is the answer. The question is what is a specific reaction to that claim? As stated the metabolic reaction has never been explained much less proven. Any weight loss would be mostly water loss due to a lack of carbs which help the body store water. That could lead to dehydration.

Because of binge eating after such starvation and because most of the weight lost is from water, the weight will quickly return after the three days. Furthermore, such water loss could result in some serious medical conditions. But hey, then you’d lose some real weight in the hospital.

The 3 day diet is best treated as a no day diet. In other words, don’t do it.

Do easy ways to lose weight exist? It’s common knowledge that diet, cutting down on caloric intake, and exercise, increasing calories burned, combine into a formula for losing weight. But sticking to the diet is the hard part. It won’t be effortless, but with a little work it sure is possible. Here are some tricks to make it easier.

Carry a notebook to jot down everything that passes your lips. Keeping notes helps you eat less. Studies show that people eat 15% less when they track everything they eat. 15% is a lot.

The average American consumes an additional 245 calories per day just from drinks. Switch from juice, soda, and other calorie drinks to water. 245 calories a day add up to 90,000 calories each year. That’s 25 lbs. Water isn’t that bad, is it? Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.

Grazing, eating more smaller meals during the day rather than a few large meals, is another way to drop weight. Eating more meals with smaller portions results in eating 30% fewer calories. You’re also less likely to binge because the body won’t produce as much insulin which leads to hunger.

Get rid of the “fat” clothes. If you don’t have clothing that’s comfortable when you’re heavier, you’re more likely to be reminded to keep slim every time you dress. And you’re less likely to gain weight if doing so means having to buy a whole new wardrobe.

Use smaller plates. It’s been proven that people eat more when more food is available, and they eat less when less food is available. Smaller plates mean smaller portions, so put the salad plates into use as the main plate.

Try serving meals on the plate, restaurant style, rather than in bowls and on trays. When the plate is empty the meal is over, instead of spooning another portion onto your plate.

Avoid white foods such as white bread, sugar, and white rice. Those foods are loaded with carbohydrates which lead to higher blood sugar and weight gain. Stick to whole grain breads and dark rice. Don’t be concerned with the sugar, pretty soon you won’t miss it.

There are a lot of other tips for easy ways to lose weight. Don’t be intimidated if it’s only easier instead of effortless. If weight loss were easy, everyone would be a supermodel.

The quickest way to lose weight is through diet and exercise, end of story. How do you burn more calories than you take in? There’s no need to starve, and in fact periods of starvation such as skipping a meal could lead to more weight gain when the body enters “starvation” mode, not to mention starving yourself could cause deadly damage to your body. Like so many other things slow and steady wins the race. Combining a healthy diet with exercise is a long term strategy for the quickest way to lose weight. And the best part is you won’t regain the weight.

Diet doesn’t mean a diet, a short term alteration of regular eating habits. Diet means the everyday, day in and day out, for all the days of your life way that you eat. A good diet includes foods from every one of the food groups, taken in moderation and the right amounts. And with a well balanced diet it’s easy to adjust calories down when you need to lose a few pounds temporarily.

If it sounds like a daunting task consider that you likely already eat the foods necessary, just in too large quantities. For many people it’s a simple matter of cutting down portion sizes to move from bad eating to good eating. Even the chocolate cake or cookies can fit into a well balanced diet, if eaten in small quantities. The three bad white foods – white bread, white rice, and sugar – can easily be replaced in your diet. Eating whole grain bread instead of white bread, brown rice instead of white rice, and fruits instead of sugary foods are healthy changes that don’t require eating much less. .

The key to maintaining a healthy diet is planning. When you fail to plan you miss meals, that leads to binge eating. When you fail to plan you often find yourself at the mercy of a fast food restaurant or a friend whose food leaves a lot to be desired when it comes to healthy foods. Plan meals in advance, including for occasions like parties and social gatherings. It only takes a few questions to find out what’s on the menu and plan the days other meals accordingly to not break the bank for calories. Part of the plan is understanding that sometimes the plan will fail. Don’t let missteps discourage you. One cheated meal doesn’t mean the whole diet, remember it’s an every day forever diet not just a few days diet, has failed.

As for exercise perform 30 minutes of aerobic exercise seven days a week. That’s the goal, don’t worry if you miss a day here or there. Add extra exercise such as parking further from the store or office for a little walk, or taking stairs instead of the elevator.

Combine the healthy every day diet with physical activity for the quickest way to lose weight.

Want to lose weight fast for a HS reunion, a trip to the beach, or just for your

own peace of mind? Lose weight too fast and you could harm

your body. A loss of muscle tone

or even heart disease and issues with other internal organs can result from fad diets,

miracle pills and extreme fasting. Remember Fen-Fen?

Determine how many calories you consume, because burning more than you consume

results in weight loss. Carry a small notebook for a week to record

everything you eat. Don’t cheat. Cheating on this only

hurts you. Now with

the help of web sites like mypyramidtracker.gov figure out the calories in what you

eat.

Once you have a list of all the calories you eat, look for ways to ditch

them. One great way is to eat from a smaller plater. Portion sizes are generally too large both at home and in restaurants. Smaller

portions will result in weight loss. And there are more cuts to make too. Soda and juice, cake, cookies,

butter, get rid of them. Salad dressing is the largest

source of calories on most dinner tables! Getting used to the delicious taste of a salad with a pinch of

lemon juice makes a big difference. End you consumption

of white bread, sugar and carbs. These are easily replaced in your diet - try whole wild rice.

What about that

side dish? Take a look. This part of the meal is often a minefield of bad food choices

including French Fries, macaroni and cheese and potato salad. Replace these items with healthy

alternatives such as steamed vegetables, cottage cheese, or salad (minus dressing.)

Pumping iron increases lean muscle mass, which speeds up your metabolism. It’s a decent calorie burner, but

will help you burn calories even when sitting still. Aerobic exercise is the best for calorie and fat

burning. {Many experts say to enjoy aerobic

activity for 30 minutes a day 3-5 days a week. Hog wash!|Don’t pay attention to the 3-5 times a

week school of thought on working out. Find an activity

you can sustain for seven days each week, forever..

There’s the plan to lose weight fast. Now get moving!

Article Title: Atkins diet
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Author: Daniel Dempsey

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Article Body:

The Atkins diet is really called the Atkins nutritional approach. Dr. Robert Atkins invented this low-carb diet. He had gained a great deal of weight while he attended medical school. A medical Journal had an article about a diet. He perfected it and released it to the public.

Atkins, in his Atkins Diet, believed prevailing theories about weight gain were all wrong. First, he dismissed the idea that saturated fats were bad. Carbohydrates, found in potatoes, and breads, were the real problem. In fact Atkins thought that the focus on fats had made a problem much worse. Carbohydrates are used to make up for the lack of fat in low fat foods. That meant people on a diet often ate foods that were worse than they normally ate.

The Atkins diet shifts the focus. By cutting out carbohydrates people would burn stored body fats. Once the fat was burned, the pounds will follow. The goal wasn’t necessarily to take in fewer calories. Now it was all about what your diet can help you burn. In fact Atkins cited a study that claimed the body would burn an extra 950 calories on his diet. But the claims were not true.

In addition to claims of weight loss, Dr. Atkins said his Atkins diet could help people with type 2 diabetes. As opposed to type 1 diabetes, type 2 is often closely associated with diet and people who weigh too much. Weight loss associated with the Atkins diet, as with any diet, would therefore help people manage type 2 diabetes. In addition the Atkins diet also addresses the measure of taking in fewer carbohydrates which is part of managing type 2 diabetes, so that Dr. Atkins suggested people on his diet would no longer need to monitor their blood sugar or take insulin. The medical world, in general, disagrees with Atkins on this point. They agree lower carbohydrates help with type 2 diabetes, but there is no proof that carbohydrates cause the disease.

What are the specific rules of the Atkins diet? It follows four phases - induction, ongoing weight loss, pre-maintenance and lifetime maintenance. Here are more details of Induction which is the most crucial of the phases.

As the first phase, Induction is the most crucial and most restrictive portion of the Atkins diet. It lasts for about two weeks. During this phase carbohydrates are severely limited – only up to 20 grams per day. The lack of carbohydrates will prompt the body to convert fat into fatty acids for fuel – a process known as ketosis. During this phase weight loss can reach as much as 10 pounds per week.

The next three phases of the Atkins diet help establish the levels of carbs people can consume in order to lose weight and to maintain a desired weight. The diet lost popularity after Dr. Atkins died, but it’s still popular.

====================================================================================================

Resource box: Dan Dempsey Dempsey

2189 N. Rte. 83 # 103

Round Lake, IL 60073

http://www.dandempsey.com/weightloss/tsfls.htm