Dan Dempsey’s Weight Loss Blog

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 after day, 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 simple to cut calories down when you need to lose a few pounds temporarily.

Sounds like a big change, huh? It might not be. You may already eat most of the foods needed for a well balanced diet, just not in the right portions. 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 weight gain 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 simple changes that don’t require eating much less. .

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 find yourself at the mercy of a fast food restaurant or a friend whose menu 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 eat too much. Don’t let a failure discourage you. Sometimes you’ll eat the wrong things. But when you get bucked off get right back on. Get back to the diet.

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 exercise for the quickest way to lose weight.

Do easy ways to lose weight exist? It’s common knowledge that diet, lowering caloric intake, and exercise, increasing the number of calories you burn, work together as a formula for losing weight. But the hard part is sticking to a low calorie, and often bland, diet. It won’t be 100% simple, 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. Writing down everything you eat and drink, even water, will help you eat less. Studies show that people who keep track of what they eat end up eating 15% less. 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 each year. That’s 25 pounds. Are soda and juice really that good? 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 if you have to buy a whole new wardrobe you’re less likely to gain weight.

Switch to smaller plates. It’s proven that people eat what’s in front of them. 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. Again, people tend to eat what’s in front of them.

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

There are a lot of other tips for easy ways to lose weight. Don’t think it won’t take a little work. If weight loss were easy everyone would be slim all the time.

Lots of people need to drop weight, and lots of people are always on the look out for diet plans that work. It’s not really hard to find diets that work, but finding a diet you can stick with is the trick. The diet industry is very large. Between books, diet food programs, trainers and nutritionists, spas, and all the other parts of the health and diet industry a lot of loot, over 46.8 billion dollars in 2005, is pulled in not from people becoming healthy or losing weight, but rather from people attempting to become healthy or lose weight. Because repeat business brings in the cash, the focus is naturally on methods and products that work for a short time but result in return business.

So you want a diet that delivers? Here’s one. Combine limiting caloric intake to 1000 calories each day with at least 30 minutes of exercise at least 5 days a week. It’s a guarantee you’ll drop pounds. But there are two issues. The first is that cravings will ruin the diet. Sooner or later, particularly after intense work outs, those 1000 calories won’t be sufficient to satisfy. First it’s a potato chip or slice of cake, then it’s an extra hot dog and the whole bag of snacks, and then the diet is ended. #2 the diet eventually ends. You eventually go back to eating the identical old way. Next beach season, or next time to wear 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, forever. More and more people now understand that to lose weight it’s best to change lifestyle, including healthier eating habits and more exercise. The Sonoma Diet, created by Connie Guttersen, focuses on 10 “power foods.” The power foods are almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains, combined with the diet of the Sonoma country, which includes Asian, Latin American and Mediterranean foods and dishes. The diet includes a wide variety of real, and enjoyable foods so it’s easy to stay on it .

Want a diet that works? Move your mind from a short term diet to a long term style that’s part of an overall healthy and active lifestyle. That way you won’t put on the pounds 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. It’s a low-carb diet created by Robert Atkins. He had gained a great deal of weight while he attended medical school. He read about this diet in the medical journal. He built on that diet and eventually made it popular.

Atkins, in his Atkins Diet, believed prevailing theories about weight gain were all wrong. He held that saturated fats weren’t as bad as people claim. The carbohydrates are the culprits. Atkins held that our obsession with fat actually worsened the problem. Carbohydrates are used to make up for the lack of fat in low fat foods. Dieters were being tricked into eating foods that would cause them to gain more weight.

The Atkins diet shifts the focus. He shifts dieters’ metabolism to burn body fats by cutting out carbohydrates from their diets. Lose the fat lose the weight. Atkins flipped the equation from lowering caloric intake. Dr. Atkins held that your diet could actually help you burn calories. In fact Atkins cited a study that claimed the body would burn an extra 950 calories on his diet. But later reviews of his studies found that his claims were false.

The Atkins diet also 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. Therefore, by means of losing weight a person on the Atkins diet would be addressing their type 2 diabetes. Dr. Atkins also said that his Atkins diet would remove the need for medications such as insulin, because it severely cut down on carbohydrates which Atkins claimed were the major cause of type 2 diabetes. 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.

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

As the first phase, Induction is the most crucial and most restrictive portion of the Atkins diet. It lasts for about two weeks. During induction the dieter can consume only about 20 grams of carbohydrates on a day to day basis. 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. Weight loss during this phase can be extreme – some Atkins followers reported losses of 5-10 pounds a 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. Dr. Atkins himself died of complications of increased fat intake in his diet, which is something to keep in mind when choosing this diet.

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Resource box: Daniel Dempsey Dempsey

2189 N. Rte. 83 # 103

Round Lake Beach, IL 60073

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

In 1985 the famed three day diet first came on the scene. It boasted creation of a “specific metabolic reaction” to cause quick weight loss and the system to be cleansed. This reaction has never been proven or even attempted to be explained. The diet goes on for three days and then off for four or five with lots of specific and cryptic steps so that when it fails the dieter can be blamed for doing something wrong.

First day breakfast includes 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. For dinner it’s 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. The diet sellers claim that weight loss of 10 pounds is achievable over the 3 days that the diet lasts.

Baloney! How’s that for specific? And no baloney is not found on the diet. There is no evidence for the so-called “specific metabolic reaction.” The only reason this diet would work to help a person lose weight is because of the lack of calories in the diet. In fact, because the diet is so low in carbohydrates a person could lose ten pound in three days. Of course most of that would be water weight because carbohydrates cause the body to retain water. By the way, losing that much weight from not retaining water is dangerous as the body needs water to survive.

Once the three days end the weight will return, primarily because it’s mostly water. But also because any weight lost from the missed calories will be regained when the starving diet victim returns to normal, or in this case heavier than normal, eating. Deprive the body of water in three day cycles enough times and a person could develop kidney damage, dehydration, or a host of other dangerous conditions.

If something sounds too good to be true it is. The 3 day diet sounds too good to be true.

Diet and exercise combined are king, together they represent the quickest way to lose weight. That means taking in fewer calories than you utilize. 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 tremendous 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 vigorous 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 miss 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 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 do 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 exercise for the quickest way to lose weight.

Are there any easy ways to lose weight? Everyone knows that diet, cutting down on caloric intake, and exercise, increasing calories burned, combine into a formula for losing weight. 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.

Keep a daily log of everything that passes your lips. Writing down everything you eat and drink, even water, will help you eat less. Studies show that people who keep track of what they eat end up eating 15% less. 15% is a lot.

On average Americans consume 245 calories a day from drinks. Make the switch to 0 calorie water. 245 calories a day add up to 90,000 calories each year. That’s 25 lbs. Water isn’t that bad, is it? Keep in mind too that juice and soda don’t trigger a feeling of fullness, despite their calories.

Eat five or six smaller meals a day instead of three large meals a day. Studies show that eating in smaller portions more often 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 clothes that are comfortable when you’re heavier, you’re more likely to be reminded to keep slim every time you dress. And if you have to buy a whole new wardrobe you’re less likely to gain weight.

Switch to smaller plates. It’s been proven that people eat more when more food is in front of them, and they eat less when less food is 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.

Avoid white foods such as white bread, sugar, and white rice. Those are the foods with loads of carbohydrates which lead to higher blood sugar and weight gain. Do eat whole grain breads and brown rice. Don’t worry about 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.

You have to wear that old dress or suit and now you need to lose

weight? 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 eat, because burning more than you consume

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

everything you eat. That means

everything, every morsel, every sample, every sip of water. 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 cut

them. This can be as simple as

cutting down on portion sizes. Portion sizes are generally too large both at home and in restaurants. There are

a lot of other easy cuts that don’t significantly change what you eat. Soda and juice, cake, cookies,

butter, get rid of them. 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. Get rid of white bread, sugar and carbs. These can easily be replaced with sugar

substitutes and whole grain breads.

What about that

side dish? Take a look. This portion of the meal often

contains more calories than the main course. Make a switch

to healthy foods, or cut out the sides completely.

Pumping iron increases lean muscle mass, which increases your metabolism. That leads to burning more

calories even when sitting still. 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 this Make it seven days a week,

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

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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The Atkins diet is really called the Atkins nutritional approach. Dr. Robert Atkins invented this low-carb diet. He put on a lot of pounds while he attended medical school. He read about this diet in the medical journal. He built on that diet and eventually made it popular.

Atkins, in his Atkins Diet, believed prevailing theories about weight gain were all wrong. First, he dismissed the idea that saturated fats were bad. The carbohydrates are the culprits. Atkins held that our obsession with fat actually worsened the problem. Many low-fat foods are packed with carbohydrates. Eating a low-fat version of foods was actually less healthy.

The Atkins diet shifts the focus. He shifts dieters’ metabolism to burn body fats by cutting out carbohydrates from their diets. Once the fat was burned, the pounds will follow. The goal wasn’t necessarily to take in fewer calories. The diet would work because it burned calories. Dr. Atkins claimed that his diet would result in the body burning an extra 950 calories each day. That sounded good but it wasn’t true.

The Atkins diet also 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. Therefore, by means of losing weight a person on the Atkins diet would be addressing their 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. But that’s counter to the prevailing medical theories regarding type 2 diabetes which, although recommending that lowered intake of carbohydrates and weight loss help manage diabetes, ascribe no causal relationship between carbohydrates and type 2 diabetes.

What are the specific rules of the Atkins diet? Induction, ongoing weight loss, pre-maintenance and lifetime maintenance are the four necessary phases of the diet. Here is an overview of the most important phase - Induction.

The Induction phase is the most difficult phase of the Atkins diet. Atkins is flexible as to the time period – but recommends two weeks. During induction the dieter can consume only about 20 grams of carbohydrates on a day to day basis. The result of this phase should be ketosis, a metabolic reaction by which the body converts stored fat into fatty acids, generally prompted by a lack of glucose. During this phase weight loss can reach as much as 10 pounds per week.

Learning the ideal carbohydrate levels for weight losing and for day to day intake after the weight loss ends are the purposes of the final three phases in the Atkins diet. Millions of people are still losing weight on this diet – but beware the dangers of taking in too much fat.

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Resource box: Daniel Dempsey Dempsey

2189 N. Rte. 83 # 103

Round Lake Beach, 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 claim 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 explained. The diet goes on for three days and then off for four or five with lots of specific and cryptic steps so that when it fails the dieter can be pinned for doing something wrong.

First day breakfast includes 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. For dinner it’s 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 of the diet are pretty similar in meal quantity, though the specifics change, for example Day 2 recommends two beef franks for dinner in place of three ounces of lean meat. The diet claims that weight loss of 10 pounds is achievable over the 3 days that the diet lasts.

Hogwash is the answer. The question is what is a specific reaction to that claim? There is no evidence for the so-called “specific metabolic reaction.” The only reason this diet would shed pounds is because of the lack of calories in the diet. In fact, because the diet is so low in carbohydrates a person could lose ten pound in three days. Of course most of that would be water weight because carbohydrates encourage the body to retain water. By the way, losing that much weight from not retaining water is dangerous as the body needs water to survive.

Once the three days are over the weight will return, primarily because it’s mostly water. But also because any weight lost from the lack of calories will be regained when the starving diet victim returns to normal, or in this case heavier than normal, eating. Deprive the body of water over three day cycles enough times and a person could develop kidney damage, dehydration, or a host of other dangerous conditions.

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