Natural weight loss must happen over time just as your weight gain happened over time. How much time it takes to lose the excess depends on many things.

The Right Mindset

Over time, you adapted eating habits and a lifestyle that let you pack on the pounds. You will need to adopt healthier eating habits and a more active lifestyle. Your new habits and lifestyle will need time to become habits as you are rewiring your thinking. How long it takes to reset your thinking depends on how long you had the bad habit and how consistently you stick to the new one.

Your mind will resist the changes you are trying to make so you must stay vigilant or you will find yourself slipping back into the patterns that allowed your waistline to balloon.

Lose weight for the right reasons.

If you start a weight loss program to satisfy your spouse, family or someone else, you WILL fail to keep any weight you lose off because your mind isn’t into the change.

Eat Right

Work with your medical professional to determine what is right for you as far as caloric intake and the nutrition you need in your situation.

You may have a choice between 3 or 5 meals a day. Many that practice the natural ways believe the human body is designed to eat small meals every 2-3 hours which means spreading your intake over five meals is the best option in their minds.

A smaller meal every few hours makes sense because you won’t have a chance to get hungry AND you are keeping your blood sugar levels consistent throughout the day.

The foods you choose to eat while working to achieve natural weight loss are vital. Organic foods are often the best sources of nutrition when your budget has room for them but natural supplements might be needed for many because of budgetary constraints.

A good meal plan for weight loss includes all of the food groups you learned as a child. This means you are eating plenty of complex carbohydrates which provides good nutrition and sugar that’s released slowly, high fiber foods which help you feel full, a moderate amount of protein and some good dietary fats.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

A baked potato is a good example of a low calorie complex carbohydrate you should include in your diet. The butter and sour cream you put on the baked potato are examples of the fats you need to reduce. If you choose to eat fried potatoes, potato chips or French fries instead of a baked potato, you are probably consuming unhealthy fats at the same time.

Note: Completely eliminating these items often leads to a craving that you will eventually gorge on until you feel guilty or get sick.

A piece of lean meat is a good example of protein but gravy, some marinades and breading are often examples of unhealthy fats.

It is a good idea to avoid the marketing machines that push diet foods, fat free foods and similar marketing hype about diet foods and products because these products often have either useless calories or just as many calories as foods not labeled as low calorie or fat free.

Exercise

Some kind of exercise is necessary for sustainable weight loss. The type or types of exercise regimen you engage in is going to be determined, in part, by your current health, medical condition and the amount of excess fat you are carrying.

At some point, strength training will need to be included in your exercise routine.

Summary

You can alter your mindset, eating habits and lifestyle to achieve the natural weight loss you desire but you must be willing to accept a permanent change in the way you live your life.

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This article does a good job of partially explaining WHY many Americans are getting fatter. In our fast paced society, too many believe you can drink and go to get nourishment.

If you stop and think about it, you have been eating solid food since you were a toddler. Your mind expects nutrition from chewing AND it takes your brain about 20 minutes to catch on to the fact that you are full.

Another study has shown that your body takes into account the bulk of the meal too. This means your body expects a certain amount of weight from your food.

How Liquid Calories May Be Making You Fat… Even Your Favorite Protein Drinks!

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

At least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., “liquid calories”) do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form.

Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index. New research now suggests that soda may not be the only culprit…

The primary source of liquid calories in the United States Diet is carbohydrate, namely soda. Now running a close second are specialty and dessert coffees. Did you know that a 16 ounce Frappucino can contain 500 calories or even more! That’s one-third of a typical female’s daily calorie intake while on a fat loss program.
A recent study at Purdue University published in the International Journal of Obesity set out to learn even more about this bodyfat – liquid calories relationship.

Researchers compared solid and beverage forms of foods composed primarily of carbohydrate, fat or protein in order to document the independent effect of food form in foods with different dominant macronutrient sources.

Based on previous research, some experts have recommended targeting specific beverages as being “worse” than others. High fructose corn syrup and soda has been singled out the most and you’ve probably seen that yourself in the news.

There’s no question that soda has been on top of the “hit list” for some time now, by virtue of the amounts and frequency of consumption alone.

However, this recent study says that from a pure energy balance perspective, we should be cautious about ALL liquid calories, not just soda and not just carbohydrates!

Fruit juice for example, appears to be an obvious improvement over soda, so many people have swapped out their soda for fruit juice. However, when fruit juice is compared to an equal amount of calories from whole fruit, the whole fruit satisfies appetite better (largely due to the bulk and fiber content), and so you tend to eat fewer calories for the day.

[On an interesting side note, soup does not seem to apply; soup has higher satiety value than calorie containing beverages, possibly for mere cognitive reasons.]

If you were to meticulously track your calories from beverages and you made sure that your calories remained the same for the day, whether liquid or solid, there would probably be little or no difference in your body composition.

But that’s not what usually happens in free-living humans. Most people do not accurately track or report their caloric intake. Our mistake is that we tend to drink calories IN ADDITION TO our usual food intake, not instead of it.

Men are especially guilty of this when they drink alcohol – Men tend to drink AND eat, while women tend to drink INSTEAD OF eating.

This new research found that with all three macronutrients – protein, carbs or fat – daily calorie intake was significantly greater when the beverage form was consumed as compared to the solid.

Yes, it’s true! Even protein drinks did not satisfy the appetite the way that protein foods did!

While you would think that protein drinks are purely a good thing, because protein foods have been proven to reduce appetite and increase satiety, if you turn a solid protein food into a protein drink, it loses it’s appetite suppressive properties in the same way that happens when you turn fruit into fruit juice.

[NOTE: After weight training workouts, liquid nutrition may have benefits that outweigh any downside, especially on muscle-gaining programs]

Why do liquid calories fail to elicit the same response as whole foods? reasons include:

• high calorie density
• lower satiety value
• more calories ingested in short period of time
• lower demand for oral processing
• shorter gastrointestinal transit times
• energy in beverages has greater bioaccessibility and bioavailability
• mechanisms may include cognitive, orosensory, digestive, metabolic, endocrine and neural influences (human appetite is a complex thing!!!)
• last but not least, nowhere in our history have our ancestors had access to large amounts of liquid calories. Alcohol may have been around as far back as several thousand years BC, but even that is a blip on the evolutionary calendar of humanity.

As a result, our genetic code has never developed the physiological mechanisms to properly register the caloric content in liquids the way it does when you eat, chew and swallow whole foods.

Bottom line: This study suggests that we shouldn’t just target one type of liquid calories such as soda. If you’re trying to beat body fat, it’s wise to limit all types of liquid calories and eat whole foods as much as possible.

Start by ditching the soda. Then ditch the high calorie dessert coffees. Then cut back on the alcohol. From there, be cautious even about milk, juice and protein drinks.

Drink water or tea instead, or limited amounts of black coffee – without all the high calorie extras.

If you do consume any beverages that contain calories, such as protein shakes, be sure to account for those calories meticulously and be sure you don’t drink them in addition to your usual food intake, but in place of an equal amount of food calories.

Remember, those protein shakes you might be drinking are called “meal replacements” not “free calories!”

For many years I have suggested focusing primarily on whole foods rather than liquids, even protein shakes. Unlike so many other fat reduction programs, Burn The Fat, Feed The Muscle does not require any kind of liquid meal replacement or protein drinks and our company does not exist to sell supplements; we are here to educate you and millions of others about the realities of body fat loss.

We now have even more scientific data that confirms what Burn The Fat has been teaching all along.

I hope you found this helpful. You can learn more about “Burn The Fat” at www.BurnTheFat.com

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach
www.BurnTheFat.com

Reference: Effects of food form on appetite and energy intake in lean and obese young adults. International Journal of Obesity. 2007 Nov (11):1688-95. Mourao DM, Bressan J, Campbell WW, Mattes RD. Department of Foods and Nutrition, Purdue University, West Lafayette, IN 47907-2059, USA.

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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Green tea has been highly studied and its benefits are fully documented but many need green tea pills because they cannot get used to the taste of
this tea.

You are constantly being bombarded with television, magazine and newspaper images that are telling you that you must seek the perfect body THEY are showing you. The problem is that their representation of the perfect body may not be achievable or healthy for you.

There are so many diet pills and supplements on the market today that promise dramatic results fast that you don’t know which ones to trust.

Many of these products have never endured even one scientifically sound study. Others have been studied and found to have compounds or ingredients that have proven harmful to the human body.

Some people are so desperate to lose weight that they will take these untested products and risk their health so they can TRY to reach the ideal body the media is telling them they need.

You do NOT have to take risks on untested and unproven products because green tea pills exist to help you achieve YOUR goals weight loss AND good health.

Green tea is an herb popularly used in making diet pills. Green tea is derived from the plant Carmellia sinensis, the same plant made in concocting black and oolong tea. The process of making green tea makes it different from the other Carmellia sinensis teas it is only mildly steamed and then dried with the majority of the beneficial antioxidants remaining intact.

Green tea has been known to have several health benefits. Certain substances in green tea can effectively stop cancer cells from going. Green tea’s catechin polyphenols also acts as effective antioxidants that can kill harmful free radicals that cause aging and it has also been known to boost the immune system.

Green Tea Pills for Weight Loss

Dietitians say that weight loss is achieved in two ways: reduce the intake of calories and increase energy expenditure. Green tea can perform both these functions quite well.

These pills contain a small amount of caffeine in them which makes them the perfect candidate for an appetite-suppressant. In addition to suppressing the appetite, you’ll be benefiting from diuretic properties that help reduce excess water in the body. Extra water contributes to extra weight and by ridding the body of these you’ll be contributing to your weight loss.

The antioxidants in these pills help increase your metabolism which helps your body burn fat faster.

Green tea pills are an ideal component of your weight loss program because this herb is compatible with other herbs and herbal remedies and it is even said that the benefits are enhanced by some combination’s.

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Green tea or green tea supplements are being added to many weight loss programs because of the potential benefits, affordability and effectiveness of the tea.

This tea has had numerous studies associated with it for different health benefits but we’ll focus on just weight loss. Green tea stimulates the body’s thermogenesis process which means more energy is created by oxidizing fat in the body and the metabolic rate is raised above normal which helps you burn this energy.

Many compounds found in plants will increase the thermogenesis process but green tea does it without increasing the heart rate unlike some of the others.

Keeping the heart rate at the same level is very important for many people but especially for those that are obese, have hypertension or have other cardiovascular health issues. Since your heart rate isn’t artificially elevated, you may be able to safely increase your activity levels at a faster pace

The only way you are going to lose weight is if you burn more calories than you consume. This usually means:

• You must eat less and exercise more which isn’t always easy.
• Change what foods you eat and how often can also help.

• Adding green tea or green tea supplements to either of the above will speed up the weight loss process.

Studies have shown that green tea works by increasing the energy output by as much as 4 percent. Most scientists believe that this is caused by the high quantity of catechin that is in the tea and its extract.

Green tea does contain caffeine so you should either eliminate or reduce your intake of other beverages that contain caffeine (i.e. coffee, soda and other forms of tea) while you are taking it. Do not try to substitute the decaffeinated tea for use in your weight loss program because the chemical processes that are used to remove the caffeine may destroy the beneficial properties of the plant.

This tea or the supplement can be a very powerful part of your weight loss program as long as you stick to a sensible diet and exercise program that has you burning more calories than you consume. The power of this aide is its unique ability to help you increase your metabolic rate and burn some of the energy that’s currently being stored in fat cells.

Green tea is a simple, easy and affordable weight loss aid that can easily be added to any weight loss program that may last for a lifetime.

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Everyone knows fat loss happens when we burn more calories than we consume but too many of us are into instant gratification so we toss out our common sense and chase the latest diet that promises immediate results without exercise. Billions are spent each year on pills, books and gimmicks that promise the perfect body without much work.

Isn’t it time we, as a society, start using our heads more than our wallets to take control of fat loss and weight control?

Something to think about:

• As populations move from an agrarian society to an industrial society the foods need to be transported further from the producer to the consumer. This distance requires food preservatives for a longer shelf life. It is unknown how these different preservation techniques interact with each other in our bodies and how much nutrition is lost from the process.

• City dwellers usually exercise less than their farm living counterparts because there are no animals to care for or crops to tend. (The human body is designed to be physically active.)

• We often rush from one task to the next eating foods we know are bad for us AND eating more of them because they aren’t providing our body the nutrition it is craving.

• Reducing your calorie intake by more than 20% could trigger your body to go into starvation mode which means more of the calories you DO eat are stored as fat.

• Increasing your exercise while on a reduced calorie diet could result in the loss of muscle instead of the loss of fat. (Your body needs to get its energy from somewhere and the muscles are the logical choice when your body thinks it’s being starved.)

Take the time to think about what you are eating and when. Once you’ve done this, you should be able to see where you can make small changes that could give you a great return on your investment.

For example:

• Changing about 20% of the food you consume to organic could improve your overall nutrition and may reduce the need to overeat as often.

• Eating smaller quantities of the right foods spread out at 2-3 hour intervals will keep you from getting hungry AND give your body something other than muscle to burn.

• Adding a nutritional supplement of ionized minerals that your body can use immediately will allow your body to use the vitamins it is receiving and perform other functions we need for good health.

• Increasing your exercise even a small amount as part of a lifestyle will help you burn fat as long as your calorie intake isn’t increased too.

Permanently change your lifestyle and nutritional habits and you will be setting yourself up for a body you like better. If you learn what you need to eat, when you need to eat, the mindset you need, and the different types of exercise you need to incorporate into your lifestyle, you will be positioning yourself to control the amount of body fat you have.

Grab your free report that discusses the big fat lies that you’ve been told in your life. You’ll learn the 12 biggest scams, cover-ups, lies, myths and deceptions in the diet, supplement and weight loss industries AND the rest of the story by learning more about nutrition, exercise, fat loss and common sense at burn fat, gain muscle.

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