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Fat Loss 4 Idiots Review - Fat Loss-Belly Fat - And Diet Program
Fat Belly,Belly Fat,Lose Belly Fat,Idiot Proof diet Weight Loss And Dieting site
When it comes to fat, trans fat is considered by some doctors to be the worst of them all because of its double-barreled impact on your cholesterol levels. Unlike other fats, trans fat — also called trans fatty acids — both raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.
A high LDL cholesterol level in combination with a low HDL cholesterol level significantly increases your risk of heart disease, the leading killer of men and women. Learn more about trans fat and how to avoid it.
Trans fat in your food
Commercial baked goods — such as crackers, cookies and cakes — and many fried foods such as doughnuts and french fries — contain trans fats. Shortenings and some margarines also are high in trans fat.
Trans fat used to be more common, but in recent years food manufacturers have used it less. Since January 2006, manufacturers in the United States have been required to list trans fat content on nutrition labels. Manufacturers in other countries have taken similar steps. As a result, some companies have changed their manufacturing process to use little or no trans fat.
In the United States, the labeling requirement has a caveat. Trans fat that amounts to less than 0.5 grams per serving can be listed as 0 grams trans fat on the food label. Though that’s a small amount of trans fat, if you eat multiple servings of foods with less than 0.5 grams of trans fat, you could exceed recommended limits.
Trans fat and cholesterol
Doctors worry about trans fat because of its unhealthy effect on your cholesterol levels — increasing your LDL and decreasing your HDL cholesterol. There are two main types of cholesterol:
- Low-density lipoprotein (LDL). LDL, or “bad,” cholesterol transports cholesterol throughout your body. LDL cholesterol, when elevated, builds up in the walls of your arteries, making them hard and narrow.
- High-density lipoprotein (HDL). HDL, or “good,” cholesterol picks up excess cholesterol and takes it back to your liver.
A high LDL cholesterol level is a major risk factor for heart disease. If your LDL is too high, over time, it can cause atherosclerosis, a dangerous accumulation of fatty deposits on the walls of your arteries. These deposits — called plaques — can reduce blood flow through your arteries. If the arteries that supply your heart with blood (coronary arteries) are affected, you may have chest pain and other symptoms of coronary artery disease.
If plaques tear or rupture, a blood clot may form — blocking the flow of blood or breaking free and plugging an artery downstream. If blood flow to part of your heart stops, you’ll have a heart attack. If blood flow to part of your brain stops, a stroke occurs.
Cholesterol levels are expressed as milligrams per deciliter of blood, or mg/dL:
LDL targets
- 160 mg/dL is considered a high LDL.
- 130 mg/dL and lower is a good target for most healthy people.
- 100 mg/dL is the target if you have other risk factors for heart disease.
- 70 mg/dL is the target if you already have heart disease.
HDL targets
With HDL cholesterol, higher is better. HDL helps remove excess cholesterol from your body. Higher levels of HDL are associated with a lower risk of heart disease.
- 40 to 50 mg/dL is normal for healthy men.
- 50 to 60 mg/dL is normal for healthy women.
- 40 mg/dL and lower for men or women is considered risky, and the lower the value, the greater the risk.
Avoiding trans fat
The good news is trans fat is showing up less in food, especially food on grocery store shelves. If you eat out a lot, however, be aware that many restaurants continue to use trans fat. Trans fat is often a part of the oil restaurants use to fry food. A large serving of french fries at some restaurants can contain 5 grams or more of trans fat.
Some restaurants put nutritional information on their menus, but most aren’t required to list trans fat content. But, things may be changing. New York City recently banned trans fat from being used in restaurants.
How much trans fat you can consume without any negative impact on your cholesterol level is debatable. However, there’s no question you should limit trans fat, according to the Food and Drug Administration and the American Heart Association (AHA).
In the United States, food nutrition labels don’t list a Percent Daily Value for trans fat because it’s unknown what an appropriate level of trans fat is, other than it should be low. The AHA recommends that no more than 1 percent of your total daily calories be trans fat. If you consume 2,000 calories a day, that works out to 2 grams of trans fat or less.
In this article we are going to take a quick look at the best exercises to lose stomach fat. If you are anything like most exercise aficionados, you have probably found yourself “stuck” when it comes to melting away those most significant sore spots around your middle! Fret not though, as I’m going to shed some important light on how you can start saying “sayonara” to those ugly fat deposits around YOUR middle in no time. Read on..:-)
Filed Under: The Cold Hard Facts
The truth of the matter is this. The fat deposits that surround your midsection are FAR more resilient to traditional exercise than other areas. This is true for a number of reasons which we won’t necessarily delve into here. But suffice it to say, the muscle underneath this fat is HARDER to hone and tone than your arms or chest for example. It is VERY doable, but you FIRST must burn the fat off if you want the kind of RIPPED midsection to show off on the beach.
Filed Under: Burn Baby Burn
With the above in mind, cardiovascular exercise is the most effective way to lose stomach fat, bar none. The most complex set of crunches will ONLY get to the muscle underneath layers of fat…which is simply NOT going to do much for you. Burning the fat through aerobic exercise, walking, jogging, rope skipping, hot YOGA or any NUMBER of different sweat inducing exercises is the KEY. Once the fat starts to melt, and it WILL, those SEXY abs that you’ve been honing will start to show through, and you’ll be well on your way to turning heads in no time.
A quick recap. Diet and cardio are the mortal ENEMY of stomach fat. Start there…and the rest will fall into place fast!
I Feel GREAT! No More Chubby Tummy I told My Hubby!
Read on…to discover how you can lose weight, feel great, and turn heads on the beach, in the boardroom and in the bedroom…guaranteed!
(Even if you’ve never lost a pound on ANY diet ever before!)
Say Good By To Your Belly Fat Click Here
Weight Loss And Healthy Dieting Site
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The Way to Eat
Incorporate a serving of rich food every time you eat to reap the benefits of this amazingly healthful belly-flattening fat.
Have a clear calorie goal
Consume four 400-calorie meals a day. Significant weight loss requires calorie control. For the average woman, 1,600 calories per day is ideal because it’s low enough to create weight loss while maintaining energy and preserving calorie-burning muscle.
Eat often
Have a meal every 4 to 5 hours to help control your blood sugar and hunger and keep your metabolism in high gear.
The way to think
What you put in your mouth is only half the equation. The other half is your attitude toward food and eating. Put these tips into practice:
Manage stress
This emotion causes a spike in the hunger-stimulating hormone cortisol, sending you straight for the sweets. And when cortisol is high, extra calories are deposited directly as belly fat.
Ask for help
Among people who have lost weight and kept it off, 70% reported having strong social support, compared with only 38% of those who lost and regained weight. Recruit others to join you (or encourage you), or sign up for an online support group.
Beat emotional eating
Keep a food diary, but don’t just record what and how much you eat. Journaling about your feelings can help you identify what triggers you to eat and why, so you can break unhealthy habits for good.
Say Good By To Your Belly Fat Click Here
Best Life Foreword
Another thing I know for sure now is that you’ve got to ask yourself, What kind of life do you want and how close are you to living it? You cannot ever live the life of your dreams without coming face to face with the truth. Every unwanted pound creates another layer of lies. It’s only when you peel back those layers that you will be set free: Free to work out, free to eat responsibly, free to live the life you want and deserve to live. Tell the truth and you’ll learn to eat to satisfy your physical hunger and stop burying your hopes and dreams beneath layers of fat.
A young woman on my show who had been struggling with her weight once said to me she’d learned to challenge the pain and not the peanut butter. I thought that was brilliant. Once you work on what’s eating you, you won’t want to eat so much.
The Best Life Diet plan on the following pages mirrors the way I eat and live now. There is no secret to losing weight. It’s simple physics; what you put in vs. what you put out.
Read More………..
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Discover My Mom’s Inhouse Power recipe!
Sweet potato and asparagus with orange glaze
Serves 2; serving size: 2 cups
This dish is lovely when served alongside a piece of grilled wild salmon, tuna, turkey breast or chicken. Prep time: 5 minutes; cook time: 14 minutes
INGREDIENTS
• 1/2 cup fresh orange juice
• Zest of 1 orange
• 1 tablespoon minced fresh ginger (from 1” of fresh ginger)
• 2 teaspoons low-sodium soy sauce
• 1 medium sweet potato (approximately 5” in length and 2” in diameter)
• 1 pound fresh asparagus, approximately 20 (1/2” diameter) spears or a 5” round bunch, washed, trimmed and cut into thirds
DIRECTIONS
In a small bowl, combine the orange juice, zest, ginger and soy sauce. Mix well with a wire whisk and set aside.
Microwave the sweet potato until a fork can be inserted easily into the center. Depending on your microwave, this will take from 4 to 8 minutes. Slice into approximately 1/4”-thick slices. You should have around 1 1/2 cups.
Place the asparagus and potato in a shallow ovenproof dish that has been greased with cooking spray for 2 seconds. Cover with the sauce and refrigerate for at least 2 hours, turning occasionally, if possible.
Preheat the broiler. Broil 5 to 6 minutes, turning once halfway through, or until the asparagus is tender, being careful not to overcook. Serve immediately.
Variation: Glaze can be used on any vegetable. It is particularly good with sliced zucchini and yellow squash or partially cooked acorn squash rings.
TIPS
Tip: The sweet potato can also be steamed for 12 to 13 minutes if you prefer.
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Asian stuffed salmon fillet
Serves 2; serving size: 3 ounces salmon and 1 1/4 cups vegetables
This dish can be baked or roasted in the oven or cooked on your grill. Prep time: 15 minutes; cook time: 20 minutes
INGREDIENTS
• 1 teaspoon canola oil
• 1 baby bok choy, sliced into thin strips (rounds)
• 1 cup baby spinach
• 1/2 cup fresh bean sprouts
• 1/2 cup matchstick carrots (or 7–8 baby carrots cut in half or quarters lengthwise)
• 1 scallion, sliced thinly (using about 2/3 of the scallion)
• 1” fresh ginger, peeled and finely grated*
• 1 clove garlic, finely minced
• 2 teaspoons light soy sauce
• 7 ounces salmon fillet, skin removed
• 2 teaspoons honey
• 2 teaspoons Dijon mustard
DIRECTIONS
Preheat the oven to 450 degrees F. Heat the canola oil in a sauté pan over medium heat. Add all the vegetables, ginger and garlic.
Cook until the vegetables are tender but firm, approximately 5 minutes. Add the soy sauce. Cook 2 to 3 minutes more.
Tear off 2 pieces of aluminum foil large enough to wrap one portion of salmon and seal it tightly. Cut the salmon through the center lengthwise so that you have 2 thinner slices. Lay 1 slice on the aluminum foil, top with half the vegetables and then cover with the other slice of salmon. Repeat this for the second portion.
In a small bowl, mix the honey and mustard. Brush the fish with the honey mustard. Wrap the fish in foil. Bake until the fish is flaky, approximately 20 minutes.
Variation: Use the vegetable mixture to stuff thin slices of turkey breast and cook as this recipe directs.
TIPS
Tip: Using a knife, after peeling, score your ginger with a line at approximately 1 inch before grating and then easily grate on box back to the mark. Enjoy!
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Chicken salad with thyme, walnuts and grapes
This mouthwatering salad has a surprise sweetness from the grapes and orange juice along with a wonderful crunch from the walnuts. Prep time: 5 minutes; total time: 5 minutes
INGREDIENTS
• 3 ounces boneless skinless chicken breast, poached, cooled and diced
• 1/8 teaspoon fine sea salt
• 1/8 teaspoon black pepper (3 good cranks of the pepper grinder)
• 1/4 cup seedless purple grapes, sliced in half (about 10 grapes)
• 1 tablespoon chopped walnuts
• 1 teaspoon fresh thyme leaves or 1/3 teaspoon dried thyme leaves
• 1 tablespoon orange juice
• 1/8–1/4 cup yogurt cheese or approx. 2–3 tablespoons plain low-fat or nonfat yogurt
• 2 cups baby spinach
DIRECTIONS
Mix the chicken, salt, pepper, grapes, walnuts, thyme, orange juice and yogurt. Blend well.
Serve over baby spinach.
Alternative preparation method: For chicken salad with mango, soy nuts, cilantro and lime, do not add the grapes, walnuts and thyme. Instead substitute 2 tablespoons roasted soy nuts, 1/4 cup diced mango, 1/2 cup roughly chopped cilantro and 1 tablespoon fresh lime juice.
Tuna variation: Substitute 3 ounces of canned, drained low-sodium tuna in spring water for the 3 ounces of cooked chicken. Enjoy!
To Be Continued
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