Healthy Weight Loss Tips - 5 Important Tips

Healthy Weight Loss Tips

Many people experience the pain of losing weight. With Hollywood perception of beauty, there are many additional pressure to be thin, but it can be difficult to gain weight the right way and many diet only to end up losing the weight right back. So many people turn to unhealthy fad diets and end up doing serious damage to their body. There are many tips for a healthy weight loss, you can target your weight while still healthy.



Tip # 1 - do not eliminate all the foods you love to eat out of your diet. Many people believe that if they do not eat or indulge in any food, they will lose weight. The truth is, you can still eat these types of foods, but in the right amount and frequency. Another mistake people make is to completely eliminate some foods or meals. This can be very dangerous because you are not getting proper nutrients. Instead of skipping meals or eating three big meals a day, it's a good idea to eat four or five smaller meals.

Tip # 2 - food to be very helpful at least five servings of fruits and vegetables a day, for a healthy weight loss. Fruits and vegetables are filled with vitamins and antioxidants. Many people use the fruit and vegetable diet because they are low in calories, but help fill quickly.

Tip # 3 - The natural foods are best. We are drinking coffee, tea and soft drinks used to, but adds all the sugar in these drinks. Water is essential for healthy weight loss and it is recommended to drink eight glasses a day. Not only does water help keep you hydrated, it will help keep you full all day.

Tip # 4 - Try processed, and avoid fast food. Fresh foods are lower in sodium and fat content in general. It is also important to pay attention to the labels on food just because the label says it is low in fat does not mean it is low in calories. Make a big difference just by paying attention to the label on foods and to understand how they can affect your weight for a healthy weight loss.

Tip # 5 - Physical activity is probably the best tip for healthy weight loss. Train at an elevated heart rate for 30-60 minutes per day is recommended in order to stay healthy. Exercises, including strength training can also help burn calories. However, it is important that you know your body to the limit and you do not push yourself too much.

It is important to stay at a healthy weight, but it is equally important to do it in the right way. Too many people fall "diets" and may end up doing permanent damage to their bodies, because they. Not in proper amounts of vitamins and nutrients Paying attention to these tips for healthy weight loss can make the difference and safely lose weight, the impact will be greater and longer lasting.

Sitting Kills Moving Heals

Just a quick shout out to point you towards this book, Sitting Kills, Moving Heals: How Simple Everyday Movement Will Prevent Pain, Illness, and Early Death -- and Exercise Alone Won't, Dr. Joan Vernikos.  

There has been so much recently about the dangers of the sedentary life, but this book joins the dots in a very interesting way.  Vernikos was involved in Space projets at NASA and she points out how the impact of weightlessness in space are actually the same impacts - but amplified and condensed - that flow from spending so much time sitting down.

Sitting is our way of avoiding the challenges, the exercise, that are properly delivered by gravity.

Her prescription is expected - move more - but it is the language that is interesting and motivating - the idea of doing more Gravity Exercises.

She points to some good research too.  For example it is not just about spending time stood up....but the repeating acts of standing that are important.  It reminds me of the floor exercises ideas that I pointed to a few weeks ago.

Highly recommended.

Logical Fallacies and more thoughts on paleo

Consistency and habit

I am sorry that this blog has been quiet recently, but I've just not been finding things to post: either items that I wanted to highlight here or things that I wanted to write.  I've been distracted by other things - like climbing hills in the sunshine and snow - but also I have been aware of the fact that sometimes there is not really much to say.  In recent posts I've pointed to the idea that consistency and habit, patience and persistence trump most things when it comes to fitness and health.  There is only so many times that you can say this before it gets boring.

Logical Fallacies

When I have been thinking about "fitness" issues I've actually been reflecting a lot on how limited my outlook has been for so long and how this might have been affecting my results.  A lifetime ago - or so it seems - I did a degree in Philosophy.  I did three years worth of formal logic, which was one of the parts of the course that I really enjoyed - the analysis, the equations into which arguments were broken down and expressed.

Recently I've been thinking about logical fallacies - errors in reasoning, arguments that might look valid at first but which on deeper consideration are actually invalid:  the conclusion does not flow from the premises.  There are lots of lists of such fallacies but Your Logical Fallacy Is...  sets out a good few.

For example:

personal incredulity

Because you found something difficult to understand, or are unaware of how it works, you made out like it's probably not true.

or

the idea of an argument from silence:  the absence of evidence is not the evidence or absence.....


Your exercise routine / diet is based on an invalid argument

Anyway, I suppose this gets me to some more thoughts on Paleo.  The Paleo backlash is now underway with videos like this:



or Marlene Zuk's Paleofantasy (interviewed here)

I actually think the best analysis was done - with a good sense of humour - by Matt Stone in

12 Paleo Myths: Eat Better Than A Caveman 

Reading that and thinking through the arguments a lot I came to realise that a lot of the dogma was just wrong.  In terms of the logical fallacies we were so often at:

appeal to nature

You argued that because something is 'natural' it is therefore valid, justified, inevitable, good or ideal.

The whole grok thing, spinning an ideal of how we were intended to live.....it sounds good, it sounds romantic but either there is nothing to it or else it is just banal obvious statements.

Common Sense

I was trapped in a paradigm for a while there, seeing everything through the "primal" lens.  Now I am realising that I was being stupid to be so limited in outlook.

Global Wealth Inequality - What you never knew you never knew.

Hat-tip to Johann Hari for the following video.


Wow, just wow.

How to lose body-fat healthily, Part 2.

Cont'd from How to lose body-fat healthily.

Remember the spoof video below?


I think that I've made it pretty damned clear in this blog that conscious Eat Less, Move More (ELMM) often fails, if the food eaten doesn't suit the person. There's also a brouhaha brewing over what the Paleo Diet is, as there's no one Paleo Diet. So, here's my suggestion for a "Healthy Eating" pamphlet.

Side 1: Base your diet on produce, not manufactured food products. Read Side 2.
Side 2: If eating "X" causes you problems, stop eating "X".

What say you? Smarty-pants who comment "Is that boiled "X", poached "X", scrambled "X" or fried "X"?" will be given a metaphorical thunder-punch in the neck. ;-p

Also, adding "Read Side 1." to the end of the sentence on Side 2 is not advisable.

People don't trust fat doctors

This one raised a smile when I saw the abstract:

The effect of physicians’ body weight on patient attitudes: implications for physician selection, trust and adherence to medical advice

Respondents reported more mistrust of physicians who are overweight or obese, were less inclined to follow their medical advice, and were more likely to change providers if the physician was perceived to be overweight or obese, compared to normal-weight physicians who elicited significantly more favorable reactions. These weight biases remained present regardless of participants’ own body weight.

I suppose it makes sense.  Why follow their advice if they are unable to achieve something in their own bodies.

How does this apply to other areas like fitness or diet gurus?  I think this is where it gets more complex.  I think a diet guru who is promoting a certain approach as leading to health or leanness should really be healthy and lean.  However in terms of fitness, the 6-pack is not always a sign that they know what they are doing.  Favourable genetics and chemical assistance can often deliver a decent physique despite the particular approach to training.  Looking good doesn't mean that you know what you are talking about.....but if you know what you are talking about you should at least look decent.

Doctor, every time I do *this*, it hurts!

The correct response is either:-

1) Go to hospital and get that broken finger fixed, or
2) Stop doing *that*!

There seem to be a lot of people out there who are having problems with wheat gluten (gliadin), casein and other proteins. As Matt Lalonde said in The Science Behind the Paleolithic Diet, some proteins are harder to digest than others.

Here's a hard to digest protein:-


It's raw albumin (egg white protein). As mentioned in As sure as Eggs is Eggs....., raw albumin is poorly absorbed, compared to cooked albumin. To digest the above protein requires peptidase enzymes (pepsin, trypsin and chymotrypsin) to break the peptide bonds. This has to be done from the outside inwards, so a large, heavily-folded protein takes a long time to break down into individual amino acids. Cooking albumin changes the 3-D structure - this is called denaturing. Cooked albumin digests much faster than raw albumin, which is why it's much better absorbed. Cooked proteins are generally faster to digest than raw proteins, unless they're burned to a crisp on a barbecue!

In a person with a healthy gut, partially-digested proteins are not absorbed, as the molecules are too large to pass through the tight junctions in the small intestine. They just ferment, producing malodorous wind. In a person with impaired gut permeability, partially-digested proteins pass through the loose junctions and get into the blood, provoking an immune response. This is not good, so Keep 'em tight.

People who suffer ill-effects after eating certain proteins may either have the wrong genes (e.g. coeliac disease), or have impaired gut permeability. The former isn't fixable but the latter may be. In the meantime, if eating "X" hurts, don't eat "X"!