Monthly Archives: March 2013

The Benefits Of A High Protein Diet

Posted on March 27, 2013

Looking for a diet plan to use to help you reach your desired weight? If so, one particular type that you should be strongly leaning towards is a higher protein diet plan.

Most people don’t take in nearly enough protein on a regular basis as it is, and when you’re trying to diet, your protein requirements really do go up. If you aren’t meeting them, you’re in for some trouble ahead.

Let’s look at why high protein diets are superior to moderate protein diets so you can see why this is the route to go.

High Protein Stops Hunger

The first reason to opt for a high protein diet is because these diet plans are going to be best for curing hunger pains on a day to day basis. Protein rich foods offer the greatest immediate satiety value, so if you have a very protein rich meal, you can rest assured you’ll be feeling full for hours.

If you combine that protein with a little healthy fat, you take this effect on step further as the fat will slow the digestion of protein down even further.

High Protein Maintains Muscle Mass

Another reason to opt for a higher protein diet is because protein is the one and only nutrient that will maintain your lean muscle mass. Protein is what muscle tissue is made up of and when you aren’t taking in enough protein to meet your daily requirements to stay alive (since it’s also involved in many other important transactions that occur on a day to day basis), the body will start taking protein from the muscle cells and placing it into the blood.

The end result is that you lose lean muscle tissue, which then makes slimming down even more difficult.

A higher protein diet is one of the best ways to preserve your lean muscle mass.

High Protein Boosts Your Thermic Effect

Finally, the last reason to opt for a higher protein approach is because a high protein diet will enhance the thermic effect of food you get from your diet. This refers to how much energy the body is going to expend simply breaking your food down.

Since protein is a very energy costly nutrient to break down and digest, this means your total daily calorie expenditure will go up. This only enhances the deficit you create, allowing you to lose body fat faster.

So there you have the key things that you should know regarding a high protein diet. Make sure that you are getting your requirements met.

(Image by Luigi Diamanti at FreeDigitalPhotos.net)

www.howtoloseweight.co.uk

Have you downloaded our great FREE report yet? Plenty of other dieters have and they are now using this report to overcome the 5 most common obstacles which could stand in their way of losing weight. Click on the image below to find out how you too can overcome the obstacles holding you back and start your journey to the new slimmer, healthier you today…

About Louise Denny

Louise is a health and fitness writer, with a keen interest in seeking out natural health and beauty remedies to keep herself looking her best! As a journalism graduate with a specific background in online media, Louise writes for numerous online publications covering topics such as management skills, sales techniques, digital marketing strategies, health and fitness and fashion trends to name but a few.

View all posts by Louise Denny →

Stop Feeling Guilty With This Oatmeal Cookie Recipe

Posted on March 25, 2013

If the one food that you can’t seem to get enough of and is always there tempting you on your diet plan is cookies, then it’s time that you start seeking out a healthier variety.

While traditional cookies are definitely not something that you want to be eating because they’ll be high in simple sugars, high in flour, high in saturated fat, and most definitely high in calories, the following cookie recipe defies all cookie-laws.

This recipe is rich in protein, high in complex carbohydrates, low in sugar, and low in fat as well. It’s the perfect solution to satisfying your craving while actually enhancing your progress overall.

Try this next time you need a snack and want dessert at the same time.

Ingredients

1/3 cup oats
1 scoop vanilla protein powder
1 egg white
¼ cup unsweetened applesauce
¼ tsp. baking powder
¼ tsp. cinnamon
sweetener of choice

Combine all the ingredients together to form your batter and then place by spoonful onto a non-stick cookie sheet. Bake at 350 degrees for 15-20 minutes and then remove and allow to cool for 10-15 minutes before eating.

Note that you can also make variations of this recipe such as using chocolate protein powder and replacing the cinnamon with a tablespoon of peanut butter as well for chocolate and peanut butter cookies that are sure to please.

(Image by Juggler PM)

www.howtoloseweight.co.uk

About Louise Denny

View all posts by Louise Denny →

The Benefits Of High Intensity Interval Training

Posted on March 22, 2013

HIIT, which stands for high intensity interval training, is a cardio variation that kicks things into high gear and has you alternating periods of very intense exercise with periods of active rest intermittently.

The intense intervals typically last for around 30-60 seconds, while the rest period is twice as long and this is repeated six to ten times per workout session.

Interval training is a very effective form of cardio training for a number of different reasons. Let’s look at what a few of these are so that you can make an informed decision on whether it’s right for you.

HIIT Helps You Burn Fat All Day Long

The first benefit to doing HIIT is that it’ll help you burn fat all day long. If you do this workout session in the morning, you’ll have an increased metabolic rate for at least another 12-24 hours after it’s completed.

This means your total daily calorie burn goes up, which means you see faster weight loss overall.

HIIT Improves Your Fitness Level

Next, nothing is going to improve your cardiovascular fitness level faster than HIIT. This type of training is going to push your fitness barrier, so you’ll quickly teach your body to work at all-out intensities and recovery quickly.

If you want fitness improvements, this is the way to go.

HIIT Is Fast

These workouts are fast to complete. A HIIT session is only going to take around 15-20 minutes to do, so you can kiss those hour-long treadmill workouts good-bye.

HIIT Cures Boredom

Finally, because you’ll be continuously moving between fast and high paced intervals, HIIT cure boredom. Your session will be over before you know it, making it a far easier workout to stay committed to.

So if you have yet to try this type of training, make sure that you give it some consideration. It’ll completely change your body and move you closer to success.

(Image by PhotoStock at FreeDigitalPhotos.net)

www.howtoloseweight.co.uk

About Louise Denny

View all posts by Louise Denny →

The Gluten-Free Diet

Posted on March 20, 2013

One diet plan that is starting to become more and more popular as many people are starting to either realise that they do have gluten intolerance or are simply realising the benefits of removing gluten based foods from their diet is the gluten-free diet plan.

If you have gluten intolerance, then when you eat foods containing this form of protein you will experience digestive pain and upset, so removing these foods from your diet is definitely going to be a wise idea.

Let’s look at what this diet is all about so that you can decide if it’s right for you.

What This Diet Is All About

The gluten-free diet is going to eliminate all gluten from the plan. So this will include any foods made from flour, oats or rye including things such as breads, baked goods, cereals, pasta, and many other processed foods.

Additionally, you’ll have to be very careful with some other foods such as condiments, sauces and dairy products as these can contain gluten as well and potentially put you at risk.

What You’ll Eat

On the diet you’ll instead be eating lean protein sources such as chicken, beef, and fish along with plenty of fresh fruits and vegetables, brown rice, quinoa, barley, seeds, nuts and oils.

Dairy products are only allowed if they are entirely gluten-free.

Pros:

Helps promote more stable blood glucose levels due to removal of flour-containing foods
Encourages a higher consumption of fresh fruits and vegetables
Can help to encourage weight loss due to the removal of many high calorie foods

Cons:

Can be tricky to carry out as many foods contain gluten that you wouldn’t think would
Some people may find that their energy level drops at first as they adapt to cutting out all wheat containing foods – this can be avoided however if you focus on eating enough complex carbs such as brown rice or potatoes

The Verdict

All in all, the gluten-free diet offers well-balanced nutrition that will definitely support a healthy body and ensure that you feel great at all times. If you are sure to maintain a proper calorie intake for the purpose of slimming down, you will have no problem seeing good results from using this diet plan over the long-term.

(Image by Adam R at FreeDigitalPhotos.net)

www.howtoloseweight.co.uk

About Louise Denny

View all posts by Louise Denny →

Three Reasons To Strength Train

Posted on March 18, 2013

If you want to slim down then you must get started on a good strength training programme. Far too many people gravitate to cardio workouts only when trying to watch their weight and unfortunately, this just doesn’t lend them the success that they’re after.

If you want to boost your progress into high gear, strength training is what you should be after.

Let’s look at three of the top reasons to add this to your workout session regularly.

Strength Training Boosts Your Metabolic Rate

First, strength training is going to help to boost your metabolic rate considerably. Those who want to slenderise quickly should focus on what they can do to increase their daily calorie expenditure, which means they won’t have to diet as hard.

After a good strength training workout, you’ll burn calories faster for hours throughout the rest of the day.

Strength Training Transforms Your Body

Strength training is also going to help transform your body. While cardio may help you look smaller, strength training is what will completely change your physique. If you want a brand new you, this is the exercise to do.

You can build muscle, firming and toning all the places that are currently a little too soft for your liking.

Strength Training Prevents Muscle Mass Loss

Finally, strength training will also reduce your chances of lean muscle mass loss. Those who aren’t strength training will likely lose muscle while dieting, which slows their metabolic rate and can make you feel weaker overall.

So make sure that you aren’t overlooking this form of exercise. Add it in and you will see faster success overall. It only takes thirty minutes two to three times per week, which is hardly too much to ask for.

(Image by Ambro at FreeDigitalPhotos.net)

www.howtoloseweight.co.uk

About Louise Denny

View all posts by Louise Denny →

Three Reasons To Get A Slimming Buddy

Posted on March 15, 2013

As you start on your journey to a new slimmer you, one thing that you should strongly consider is getting a slimming buddy to join you as you move through the programme.

A slimmingbuddy is going to be great for helping keep you committed and will offer a number of other positive benefits as well.

When selecting a buddy to work with, make sure that you choose one who is of about the same fitness level as you and working towards similar goals. This will help ensure that you both understand each other well and are going to be there every step of the way.

Let’s look at three reasons why having a fellow dieter by your side throughout the process is such a great idea.

They’ll Motivate You To Show Up

The first reason to get a slimming buddy is because having one will help ensure that you show up to each workout session. When you know that they’re waiting on you to show up, you’ll think twice before skipping that session.

It’s an extremely powerful thing to have someone there to do the workout with you as well, and this social element alone can keep you committed.

They’ll Keep You Accountable

Second, they’ll also keep you accountable. When they’re there with you doing your workout sessions, the chances that you put in half effort will be a lot less, so this can in fact help you move forward faster than you otherwise would have.

They’ll ensure that you stay on track with your diet as well if you make each other accountability partners. Be honest and open with them – you have nothing to lose and everything to gain.

They’ll Help You Celebrate Your Success

Finally, the last reason to get yourself a dieting buddy is because they’ll help you celebrate success. When you reach a major milestone with your goals, having someone there to share it with will help it feel that much more successful and will boost your level of self-belief in your capability to follow through even higher.

This in turn makes it more likely that you will then go on to see further success down the road.

So consider getting yourself a fellow dieting buddy, as they’re a great tool to keep you committed and make the entire process more enjoyable.

(Image by Ambro at FreeDigitalPhotos.net)

www.howtoloseweight.co.uk

About Louise Denny

View all posts by Louise Denny →

What To Know About Rep Ranges

Posted on March 13, 2013

As you go about your workout programme, it’s important that you take into account the rep range in which you’re working through. Since the amount of weight you lift overall and the amount of reps you perform are highly correlated, it’s a must that you get this correct.

Let’s take a quick look at the various rep ranges that you can utilise as you go about your workout programme so that you know which you should use for optimal success.

4-6 Reps

The 4-6 rep range is ideal for those looking to build maximum strength. Because you won’t be hoisting the weight that many times, you can use a much heavier weight when working in this rep range, thus increasing your strength faster.

This rep range is most commonly used when performing compound exercises, and very rarely used with isolation movements.

6-10 Reps

The 6-10 rep range is a good range for most people as it’ll still create some metabolic effects in the body but help you maintain a heavier weight overall.

It can be used for both compound and isolation exercises, as well as by those seeking fat loss or muscle building.

This rep range is the most common range to use across a wide number of workout plans.

10-15 Reps

Finally, the last rep range is the much higher rep range and is typically used most often with those doing isolation exercises. Since you will have to lighten the load dramatically for this range, it’s just not going to work all that well with compound movements.

Save this rep range for isolation movements done at the end of a workout session.

So there you have the main points to know about the rep ranges that you can work through. Pay attention to them because they can make or break your results.

(Image by Stock Images at FreeDigitalPhotos.net)

www.howtoloseweight.co.uk

About Louise Denny

View all posts by Louise Denny →

Rest Periods – What You Need To Know

Posted on March 11, 2013

One critical component to focus on getting into place properly as you go about your workout session is your rest periods.

The rest periods that you’re using are going to influence the rate of success you see because how long the body rests between each exercise has a strong influence over how much weight you can lift as well as the metabolic response that you’re getting from the workout session.

Let’s go over some of the main points to know about rest periods so that you can choose properly with your own workout programme.

Little-To-No Rest Periods

If you’re using no rest, such as if you’re performing a circuit training programme or doing supersets, your primary aim here is to boost the metabolic rate, see cardiovascular benefits, and increase your tolerance to fatigue.

Do not use this when you are looking for maximum strength building however as you must allow the muscles to recuperate between sets so that they can lift heavy again.

30-60 Seconds Of Rest

Next, the 30-60 second rest length is a good length for most people and will keep the workout moving along very nicely, while still giving you some time to rest and recover.

This type of rest protocol is great for shedding those extra pounds or for when you’re doing isolation movements.

60-120 Seconds Of Rest

Finally, for heavy compound lifts, the 60-120 second rest break is the route to go. You want to make sure that the muscles are fully recovered so that you can lift a maximum amount of weight for that next set you do.

Just don’t go beyond 3 minutes – most people won’t need to rest for longer than this before doing that next set.

So start thinking about how much rest you’re using. Are you making any key errors in your approach?

(Image by Stock Images at FreeDigitalPhotos.net)

www.howtoloseweight.co.uk

About Louise Denny

View all posts by Louise Denny →

Low-Fat Foods That Should Not Be A Part Of Your Diet

Posted on March 8, 2013

Getting ready to start on a diet plan? If so, you’re likely thinking about some of the top foods that you should be eating as you go about the programme.

What’s the best thing to eat to get rid of fat in a hurry? And, more importantly, what’s going to just stand in your way?

The important thing to realise here is that there are some low-fat foods that people eat thinking they’re going to be a fast way to help them see success, when really they’re just going to wreak havoc on their diet plan.

If you fail to think about these and let them into the mix, you could be setting yourself back, rather than moving yourself forward.

Let’s go over some of the top diet foods that aren’t so diet-friendly after all.

Fruit Juice

The first one to beware of is fruit juice. You think it’s healthy, after all, it’s real fruit!?!

Don’t be misled. Fruit juice packs in way too many calories, doesn’t offer nearly enough fiber and is just going to make you hungrier. Have a piece of real fruit and drink a glass of water. That is a far superior plan.

Protein Bars

Another food that you should banish from your diet plan is protein bars. You might think these are a good snack food since they are higher in protein than your average chocolate or granola bar and you’ve always heard how important protein is while dieting.

While this is definitely true, the fact is that these protein bars still contain just as much sugar as most chocolate bars and their calorie count is sky-high.

If you have high energy needs then maybe you can get away with having these on your diet plan, but more often than not, they’re best left off the menu.

Snack Packs

Finally, the last of the low-fat foods to avoid are those 100 calorie snack packs. They seem so cute and convenient and since they only contain 100 calories you may think they’re an okay choice, but the reality is that these foods are still filled with empty calories that won’t do your body any good.

And since your calories are limited when on a diet plan, you need to be making the most of the ones you eat.

Put these back on the self and keep shopping.

So there you have the main low-fat foods that you should avoid for better results. Don’t let them slip by you.

(Image by Anankkml at FreeDigitalPhotos.net)

www.howtoloseweight.co.uk

About Louise Denny

View all posts by Louise Denny →