Weight Loss & Diet Tips
Every year Americans get bigger and bigger in our supersized, grande culture. We live to eat instead of eating to live longer, healthier and maintain a constant and proper weight. Auto-immune diseases are also on the rise, such as diabetes, lupus, rheumatoid, MS, etc. and they're occurring at younger ages than we've seen previously.
I'll share with you some of my observations, food fallacies and some tips on what you can do at home.
FACTS:
* A pound of fat contains 3,500 calories.
Fat is fat and contains 9 calories per gram. It will be fat in your body or it can be converted to
use as energy for the body, but this most often occurs only after your carbohydrates have been
depleted.
Carbohydrates contain 4 calories per gram. Our bodies most often use it for energy. If you eat too many of them, especially at one sitting, they will be converted into fat and stored on your body, not mine!
Protein contains 4 calories per gram. It's the main building block of muscles. Many overweight people, and woman in general, are not eating enough protein. If you eat too much protein, it can be converted to fat. The body can use protein for energy; it actually burns calories in order to make the conversion.
OPINIONS & OBSERVATIONS:
I think we're the fattest country because:
-I see people eat when they aren't really hungry,
-People eat based upon what time it is,
-Overeating and eating too large of portions,
-Eating "empty calorie, low vitamin" foods such as: items that go from the freezer to the microwave, -Eating too much junk food, including regular sodas. Some of you are drinking all your daily calorie needs in Coke or Mountain Dew and you also eat food, so one of them gets converted to fat on a daily basis.
-Eating out too much, "doesn't anybody cook real food anymore?"
-Not exercising and having sedentary jobs,
-People eat lunch out almost daily. You should take your lunch to work!
-Some people think they are "entitled" to eat lunch out everyday because it's their one pleasure of the day; they "deserve it" for having to go to work.
Entitlement is a state of mind. If you think you deserve that extra piece of pie, those cigarettes, or a Whopper everyday, you are only hurting yourself by clogging your arteries, gaining weight at a slow and unnoticed pace at first, lowering your energy level and spending more money than you need too. It's 3x cheaper to take your lunch to work and so much healthier (if you take healthy items).
TIPS to get YOU THINKING:
-If you aren't hungry, don't eat! Just because it's offered to you, doesn't mean you have to eat it.
-Don't eat too much at once. Your body can only process so much food at one time.
-Read food labels. Not only do you need to know what's in there, you also need to know the serving size. You may have some whole wheat pretzels that are only 100 calories per serving, but the small bag you just ate had 4 servings or 400 calories, although it didn't look like much!
-Items that come from boxes or cellophane are usually bad. They're full of calories and have little nutritional value, for instance, what major food group does a Hotpocket or a Pop-Tart belong in? --If it didn't get pulled out of the ground or walk around, it's probably bad for you. I've never seen a Spam animal or a Twinkie plant, have you?
-When dining out, always order your salad dressing on the side and use the least amount possible.
-Cream is 100% fat. If you imbibe the Starbucks kick and order a latte with whipped cream 5 days per week and it contains 250 calories more than what your previous diet did, and you don't increase your exercise: 250 x 5 = 1,250 extra calories per week x 50 weeks = 62,500/3,500 calories in one pound = 17.8 pounds of extra weight per year! The same goes for eating lunch out everyday.
TRICK of the WEEK:
True or false? 1% milk only has 1% of its caloies from fat. FALSE.
Many people are fooled by labels. 2% does not mean 2% fat! It
means 2% fat per 100 grams of milk. One cup of milk contains 236 grams.
Looking at this label, there are 5 grams of fat, and as you learned above,
one fat gram has 9 calories, so 5g x 9 = 45 calories/120 total calories = 38% One cup of this milk is 38% fat. Time to switch to skim or 1%!
Stay tuned for more!
I'll share with you some of my observations, food fallacies and some tips on what you can do at home.
FACTS:
* A pound of fat contains 3,500 calories.
Fat is fat and contains 9 calories per gram. It will be fat in your body or it can be converted to
use as energy for the body, but this most often occurs only after your carbohydrates have been
depleted.
Carbohydrates contain 4 calories per gram. Our bodies most often use it for energy. If you eat too many of them, especially at one sitting, they will be converted into fat and stored on your body, not mine!
Protein contains 4 calories per gram. It's the main building block of muscles. Many overweight people, and woman in general, are not eating enough protein. If you eat too much protein, it can be converted to fat. The body can use protein for energy; it actually burns calories in order to make the conversion.
OPINIONS & OBSERVATIONS:
I think we're the fattest country because:
-I see people eat when they aren't really hungry,
-People eat based upon what time it is,
-Overeating and eating too large of portions,
-Eating "empty calorie, low vitamin" foods such as: items that go from the freezer to the microwave, -Eating too much junk food, including regular sodas. Some of you are drinking all your daily calorie needs in Coke or Mountain Dew and you also eat food, so one of them gets converted to fat on a daily basis.
-Eating out too much, "doesn't anybody cook real food anymore?"
-Not exercising and having sedentary jobs,
-People eat lunch out almost daily. You should take your lunch to work!
-Some people think they are "entitled" to eat lunch out everyday because it's their one pleasure of the day; they "deserve it" for having to go to work.
Entitlement is a state of mind. If you think you deserve that extra piece of pie, those cigarettes, or a Whopper everyday, you are only hurting yourself by clogging your arteries, gaining weight at a slow and unnoticed pace at first, lowering your energy level and spending more money than you need too. It's 3x cheaper to take your lunch to work and so much healthier (if you take healthy items).
TIPS to get YOU THINKING:
-If you aren't hungry, don't eat! Just because it's offered to you, doesn't mean you have to eat it.
-Don't eat too much at once. Your body can only process so much food at one time.
-Read food labels. Not only do you need to know what's in there, you also need to know the serving size. You may have some whole wheat pretzels that are only 100 calories per serving, but the small bag you just ate had 4 servings or 400 calories, although it didn't look like much!
-Items that come from boxes or cellophane are usually bad. They're full of calories and have little nutritional value, for instance, what major food group does a Hotpocket or a Pop-Tart belong in? --If it didn't get pulled out of the ground or walk around, it's probably bad for you. I've never seen a Spam animal or a Twinkie plant, have you?
-When dining out, always order your salad dressing on the side and use the least amount possible.
-Cream is 100% fat. If you imbibe the Starbucks kick and order a latte with whipped cream 5 days per week and it contains 250 calories more than what your previous diet did, and you don't increase your exercise: 250 x 5 = 1,250 extra calories per week x 50 weeks = 62,500/3,500 calories in one pound = 17.8 pounds of extra weight per year! The same goes for eating lunch out everyday.
TRICK of the WEEK:
True or false? 1% milk only has 1% of its caloies from fat. FALSE.
Many people are fooled by labels. 2% does not mean 2% fat! It
means 2% fat per 100 grams of milk. One cup of milk contains 236 grams.
Looking at this label, there are 5 grams of fat, and as you learned above,
one fat gram has 9 calories, so 5g x 9 = 45 calories/120 total calories = 38% One cup of this milk is 38% fat. Time to switch to skim or 1%!
Stay tuned for more!
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