Weight lose tips.

Here is my today’s tips

Just click this link and find out.

http://tiny.cc/2hnvy          supper food.

Weight Loss & Diet Plans

Weight Loss & Diet Plans

Want to enjoy a tasty and fulfilling December, without all the regret come January? Here are 25 tips that will keep you on track this holiday season.

Eat early. Don't skip breakfast, says Amy Jamieson-Petonic, a registered dietitian. “Don’t let last night’s big meal keep you from having a healthy breakfast today, and every day,” she says. If you don’t commit to breakfast, you may spend the rest of the day overeating.

Graze. Eat small meals throughout the day. It helps you keep your blood sugar and energy levels steady. You'll be less likely to feel moody or stressed, and you’ll be less likely to overeat at parties. Also, if you don’t arrive at the party with an empty stomach, alcohol won't hit you as hard.

Work out. Exercise keeps your metabolism going, helps you digest and burn off calories, and can stabilize your mood.

Do a trade-off. “For every alcoholic drink you have during the holidays, tell yourself you need to be physically active for 30 minutes to burn it off,” says Jamieson-Petonic, who's also an exercise physiologist.

Stay hydrated. Choose water or low-calorie drinks . A handy tip: “Twenty ounces of water 20 minutes before each meal keeps you hydrated while reducing cravings and calories when you eat,” Jamieson-Petonic says.

Pack snacks. Heading to the airport? Make sure to bring some healthy snacks, like trail mix, whole-grain crackers, or a peanut butter and jelly sandwich.

Map it out. Road tripping? Plan ahead, so you can stop where healthy food is available.

Ditch the comfy pants. Loose-fitting clothes make it easier to overeat, Jamieson-Petonic says. Wear form-fitting garments that will let you know you're overdoing it.

Lighten your drink. A wine spritzer is a festive way to keep calories and alcohol content low. Or consider light beer or a mixed drink with half a shot in it -- make sure the mixer is low- or no-cal.

Simply sip. Make that drink last all night by taking tiny sips. You'll cut down on calories, and also keep a clear head all night.

Window shop. Buffet time? Cruise the food before digging in. Think through what's offered, and pick only the things you really, truly want.

Veg out. Hit the crunchy vegetables. Hard. They'll fill you up, making you less likely to overeat.

Go lean. Choose lean proteins: turkey (without the skin), fish (skip the fatty sauce), and pork. They can fill you up and give you lots of energy.

Embrace the season. Enjoy the festive holiday fare you can't get any other time of year, like stuffing and pumpkin pie. Have those special foods in small amounts, but avoid things you can get all year, like mashed potatoes.

Give in. If a tiny portion of pie won't cut it, then eat a full slice, just this once. But consider leaving the crust, which is filled with saturated fat and calories.

Think small. Always use a small plate if there’s a choice. That helps you keep portions modest.

Don’t crowd your plate. Play that game you used to play as a kid -- don't let your foods touch.

Do it yourself. Bring your own amazing, low-cal dish. Make your contribution something super-healthy and extremely tasty that you love. If all the other offerings are too rich or fatty, you can rely on your own cooking.

Step aside. When you’ve had your fill at the buffet table, move away. The farther you are from the food, the less you'll try to get back to it. If you have to stand in the same room with the food, keep your back to it.

Have one bite. Eat all the desserts you want -- but just a bite of each. That, Jamieson-Petonic says, is a way to not feel shortchanged -- but also not go overboard.

Choose fruit. Contribute to the party by bringing a big fruit salad. The sugars in fruit can squelch your desire for other sweets.

Get chatty. Look for chances to catch up with friends and family you haven't seen in a while, Jamieson-Petonic says. Focus on conversation, and you’ll eat less.

Savor your food. Taking time to appreciate each bite can help you eat less, Jamieson-Petonic says.

Take stock. When holiday food cravings hit, stop and ask yourself, “Am I really hungry?” Just a few seconds might reveal that you’re really just tired or sad, or feeling something else that's not hunger. A little talk with yourself can spare you some unwanted calories.

Breathe and have fun. Remember that the holidays are about spending time with relatives and friends. Take a deep breath, smile, and connect.

For more information please click this link.

 Here is my today’s tips

http://tiny.cc/2hnvy        

 supper food

Diet and Weight Loss Options

As wrestling season draws near, wrestlers begin to contemplate the weight class in which they may wrestle. Wrestlers often believe that they will be more competitive at the lowest weight they can reach without sacrificing their strength and endurance. This isn't always the case. Too often, wrestlers end up dehydrated. They end up starving themselves and their performance suffers greatly.

If you're looking for an article on cutting weight, this isn't it. If you're the kind of wrestler who can lose ten pounds in wrestling practice, this article may not interest you either. I could never sweat off a lot of weight, so I was always more interested in manipulating my diet to lose weight. There are, of course, a myriad of diets to choose from. I simply want to discuss ten diets of which I am familiar. Maybe one of them will interest you and you can research it further. Let's explore. click here to read more: http://tiny.cc/9mcvk

1. Low Carb/High Protein Diet

The Atkins Diet is probably the most famous low carb diet. So, what exactly is a low carb diet? A low carb diet limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and sometimes even milk.

The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and prevents the body from accessing body fat as a fuel source. Supposedly, if you follow a low carb diet plan you can lose excess body fat without having to drastically limit your food intake.

Some low carb diets focus on limiting carbohydrates while increasing one's intake of fat and protein.

Some low carb diets focus more on the glycemic index. The glycemic index essentially measures how much a given food raises one's blood sugar levels. For instance, white rice may have a glycemic index of 58 while broccoli may only have a glycemic index of 15. White bread may have a glycemic index as high as 71. The idea is that a diet composed of low glycemic foods will lead to lower insulin levels which in turn may help one lose weight.

Patrick Holford takes the glycemic index one step further and uses a concept called the glycemic load. The glycemic load takes into account the glycemic index as well as the total carbs in a given amount of food. For instance, a bowl of steel-cut oats (1 oz.) has 2 GL while a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL while a banana has 12 GL. That is quite a difference. Holford is a big fan of oats. He claims in his book The Holford Low GL Diet, "There are specific foods and food combinations that cause rapid weight loss." He claims that you will never feel hungry on his diet. You limit the number of GLs you eat in a day and you combine carbs and protein at each meal.

Tim Ferriss champions a diet he refers to as the Slow-Carb Diet. On this regimen one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then simply choose one protein, one legume, and one vegetable for each meal. For example, breakfast might be scrambled eggs, black beans, and mixed vegetables. Lunch might be beef, pinto beans, and mixed vegetables. And, dinner might be chicken breast, lentils, and asparagus. Eat as much as you want at each meal and eat up to six times a day. But, always avoid carbs and dairy products and always include a protein, legume, and vegetable.

Some low carb diet books include Dr. Atkins' New Diet Revolution, Protein Power, The Zone Diet, The Carbohydrate Addict's Diet, The South Beach Diet, The Greenwich Diet, The No-Grain Diet, and Sugar Busters.

I suppose the main attraction of low carb diets is that one can burn fat and spare muscle while not having to restrict the amount one eats drastically. On the other hand, low carb diets can make one fatigued and irritable until one gets used to the low carb regimen. Keep in mind that there are several different versions of low carb diets.

2. Paleolithic Diet (Paleo Diet)

The Paleolithic (Paleo) diet seeks to replicate what humans ate during the Paleolithic Era. This diet may also be referred to as the Stone Age Diet, Cave Man Diet, or Hunter-Gatherer Diet. The Paleo diet is purported to promote weight loss as well as provide high fiber, protein, and omega-3 fats.

Foods You Can Eat:

• Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
• Eggs
• Fruits including berries
• Vegetables including root vegetables like carrots
• Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
• Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds
• Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado

Foods To Avoid:

• Grains
• Pasta
• Bread
• Cereals
• Potatoes
• Sugar
• Beans
• Dairy Products

The Paleo diet may seem similar to the low carb diet and it is in some ways. For instance, it doesn't allow grain products. However, the Paleo Diet does allow fruits. In addition, it makes a distinction between lean meat and fatty meat which I think is beneficial. Moreover, cheese can be eaten on a low carb diet but dairy is not allowed on the Paleo Diet because it would not have been a food consumed during the Paleolithic era.

I like the Paleo Diet because it provides fiber, protein, and healthy fats.

3. Anabolic Diet

The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet primarily for bodybuilders looking for an alternative to steroids and other drugs. He states, "The Anabolic Diet maximizes the production and utilization of the Big 3 growth producers - testosterone, growth hormone, and insulin - and does it naturally. It also shifts the body's metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine." The Anabolic Diet is a high fat/high protein/low carb diet with a twist. The Anabolic Diet employs a method called carb cycling. For example, you eat a high fat/high protein/low carb diet for five days followed by a high carb diet for two days.

A more generic term for this diet would be cyclic ketogenic diet or simply carb cycling. The idea is that you must eat fat to burn fat. You can find specific guidelines about what to eat on low carb versus high carb days online.

So, it's not as strict as a low carb diet because you can carb up for a day or two. You still need to watch the total amount of calories that you consume because you're not a bodybuilder trying to gain weight, you're a wrestler trying to stay lean or even lose weight.

I've never tried this diet before and have no idea how it would work for a wrestler. I suppose, in theory, that one could eat low carb during the week and carb up on Saturday when tournaments are usually held. On the other hand, eating a lot of fat seems like a strange idea to most of us. If this diet interests you, I would suggest doing an internet search for anabolic diet or cyclic ketogenic diet to learn more.

4. Intermittent Fasting (IF)

This is a way of eating of that involves cycling periods of fasting (i.e. not eating) and eating. You can fast for 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories one takes in during any given week. For instance, you may have dinner at 6:00 pm one evening and not eat again until 6:00 pm the following evening. If you normally consume three meals a day, then you would simply skip breakfast and lunch two days a week but still have dinner on those days. Sure you might get a bit hungry, but it's only 24 hours and you'll only do it about twice a week. You never technically have to go a day without eating. If you eat at 6:00 pm on Monday, you can still eat on Tuesday; you just have to wait until 6:00 pm again. A good book on the subject of IF is Eat Stop Eat by Brad Pilon.

A somewhat similar fasting routine is called The Warrior Diet created by Ori Hofmekler. On this regimen, you eat one main meal at night and you have the option of eating a small amount of food during the day. You follow this routine every day. You can eat some fruits and vegetables during the day. You can also eat small amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches during the day. At your main evening meal, you can consume essentially anything you want but in a certain order. You eat vegetables first, then protein, and then if you're still hungry you can eat some carbohydrates.

While using the intermittent fasting method, you still want to eat healthy. While you can basically eat what you want when not fasting, you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can eat other foods too (e.g. a dessert) but don't use your non-fasting period as an excuse to binge on junk food.

5. Body for Life

Bodybuilder and entrepreneur Bill Phillips was the founder of Muscle Media 2000 magazine and later acquired the ESA supplement company. He is perhaps most known for authoring the book Body for Life: 12 Weeks to Mental and Physical Strength. In this book he outlines a workout strategy and dietary strategy to transform one's body.

The dietary strategy involves eating six small meals a day which is believed to promote stable blood sugar and insulin levels. Small meals are also believed to be easier to digest and assimilate than three larger meals.

What can you eat for each small meal? You can eat a portion of protein and a portion of carbohydrate. You are also encouraged to eat a serving of vegetables with some meals. A portion is about the size of the palm of your hand or your clenched fist. A potato the size of your clenched fist is a portion as is an apple. Two slices of whole wheat bread is a portion. A skinless chicken breast the size of your palm is a portion. You can also use MRP (meal replacement products) shakes and nutrition bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, etc. that provide protein, carbs, and other nutrients all in one bar or shake.

Possible Meal Ideas:

• One omelet and two slices of whole-wheat toast
• Egg whites and oatmeal
• Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
• Combine one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
• One serving of chocolate MRP shake
• Turkey burger on a whole-wheat bun
• Chicken breast, steamed brown rice, and broccoli
• Grilled sirloin steak, potato, mixed vegetables
• One MRP nutrition bar

You are also encouraged to drink 10 glasses of water a day. You can consume one tablespoon of healthy fat a day such as olive, safflower, canola, sunflower, or flax seed oil. You can also consume small amounts of natural peanut butter and avocado.

You are encouraged to take one day off a week and eat whatever you want.

This plan is nice because you don't have to count calories and you probably won't get hungry eating six small meals a day. It may be hard to follow if you have a busy schedule.

6. Fit for Life

When Harvey Diamond co-authored Fit for Life, he helped bring the concept of natural hygiene into the mainstream. This way of eating isn't just about how much you eat but also when and how you eat it. This regimen is based on the principle of proper food combining. The idea is that different foods are broken down differently by the body and therefore should be eaten separately. Harvey Diamond makes a distinction between live foods (high-water-content food like fresh fruits and vegetables) and dead food (e.g. processed foods).

The Guidelines:

• Fruit is always eaten alone at least two to three hours away from any other food.
• Never eat more than one concentrated food (i.e. protein or starch) per meal.
• Never combine starches and proteins (e.g. cereal and milk, bread and cheese, pasta and ground beef, fish and rice).
• You can combine protein with vegetables or starches and vegetables.
• Fat (e.g. butter, olive oil) is considered neutral. However, don't combine fat with protein.
• Eggs and dairy products are discouraged.
• Meat is discouraged but should be eaten alone or with vegetables if consumed.

Meal Ideas:

• Breakfast - Fruit is encouraged because it is the food with the highest water content and is considered to be the best food to consume. So, you could eat two or more oranges or two apples or two bananas or other fruits and fruit combinations. However, if you don't like fruit you could have scrambled eggs with tomato and broccoli (i.e. protein and vegetables) or toast with butter (i.e. starch and fat). But, do not have eggs and toast or cereal and milk.
• Lunch - You could have a large vegetable salad with some olive oil and lemon. You could skip the olive oil on your salad and put some pieces of grilled chicken on it. You could have a vegetable salad and some bread sticks. You could have vegetable soup and some bread sticks. Alternatively, you could have avocado slices and other vegetables (e.g. tomatoes) between two slices of whole-grain bread. You could have a large baked potato with butter and vegetables (just be sure to steer clear of bacon bits, cheese, and chili).
• Dinner - You could have fish (or chicken or beef), vegetables, and a vegetable salad. Or, you could have rice (or couscous or pasta) with vegetables, and a vegetable salad. Or, if you like potatoes, then you could have a big baked potato with butter and vegetables.
• If you want milk, yogurt, or ice cream then eat it alone at least two or three hours away from other food.
• If you want fruit for a bedtime snack, then eat it alone at least two or three hours after dinner.

The motivational speaker and self-help guru Tony Robbins is an advocate of food combining. I've never tried it before. The good thing is that it focuses a lot on fruit and vegetables. In addition, your calories may be limited (helping with weight loss) when you can't combine starches and proteins, but at least you can still consume them if you choose.

7. High Carb/Low Fat Diet

Some doctors and nutritionists recommend a high card/low fat diet to lose weight and stay healthy - the exact opposite of the low carb advocates. Some names associated with low fat diets include Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. According to Dr. McDougall, his diet is "a diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas, and whole-grain bread), a wide assortment of vegetables, and fruit."

The advocates of these diets claim that a person can enjoy unlimited quantities of fruits, vegetables, and whole grains without feeling hungry. These diets contain less fat and more fiber than other diets.

According to Dr. McDougall, "Carbohydrate is the body's preferred fuel for daily activities and high-intensity exercise performance. Following a low-carbohydrate regime will impair performance."

A baked potato is only about 160 calories and essentially fat free. An apple is only about 100 calories and also essentially fat free. A slice of whole wheat bread is only about 75 calories and essentially fat free. A bowl of oatmeal is about 165 calories, 4 grams of fat, and 4 grams of fiber.

In contrast, a 3 oz. patty of 85% lean ground beef (broiled) is about 213 calories and 13 grams of fat. And, a McDonald's Quarter Pounder with Cheese is about 510 calories and 26 grams of fat. Moreover, a Snicker's Bar is about 270 calories and 14 grams of fat.

I'm not sure why everyone is so worried about cereals, potatoes, fruits, and breads. You can eat a lot of those foods for few calories if you don't add condiments.

Martin Katahn, author of The T-Factor Diet, believes that it is mainly fat in your diet that determines your body fat. He contends that protein and carbohydrate calories don't really matter that much. So, his approach is to count the fat grams in the food one eats and to keep the number low. He does, however, warn people to steer clear of highly processed fat-free desserts and snacks. Get your carbohydrates from fresh fruits, vegetables, and grains. In addition, eat lean meat, chicken, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which certain foods provide satiety (i.e. fill you up and satisfy your hunger). Certain foods are simply better at filling you up than others.

For the most part, foods that are high in protein, water, and fiber provide the most satiety.

Carbohydrates are also better at producing satiety than fatty foods.

All foods on the index are compared with white bread which is given the rank of 100.

Some Satiety Food Rankings:

• Croissant - 47%
• Doughnuts - 68%
• Yogurt - 88%
• Corn Flakes - 118%
• White Rice - 138%
• Cheese - 146%
• Eggs - 150%
• Whole Meal Bread - 157%
• Beef - 176%
• Popcorn - 154%
• Apples - 197%
• Oranges - 202%
• Oatmeal - 209%
• Potatoes, Boiled - 323%

As you can see, potatoes provide a much higher level of satiety than a croissant. Similarly, oatmeal is more satisfying than a doughnut. In addition, eggs are more satisfying than yogurt. Seemingly, a sandwich made with whole meal bread with some lean beef or tuna along with an apple could make a satisfying and filling lunch.

A concept related to satiety is caloric density or energy density. Caloric density is the number of calories in a specific amount of food. Foods high in fat have the highest energy density while foods high in water content have the lowest energy density.

For instance, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Some other low caloric density foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In contrast, foods such as French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are much higher in caloric density. Even though pretzels are essentially fat free, they are high in energy density because they lack water and fiber.

Fresh corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. However, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, choose a big bowl of steamed corn if you're hungry.

Some low-fat cottage cheese and grapes could make a satisfying and filling meal.

9. Food Exchange System

The food exchange system is a dietary regimen most commonly associated with diabetic individuals. However, the food exchange system can be used by any individual as a guide to help them lose weight. Following this regimen can help one to plan balanced and nutritious meals.

The foods in this system are divided up into categories: starches (e.g. bread, cereals and grains, starchy vegetables, beans and peas), fruits, milk and yogurt, meat and meat substitutes, vegetables, and fats.

You need to know what constitutes a serving size. For instance, a serving of starch could be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit may be one small apple, banana, or orange. A serving of milk may be 1 cup of fat-free skim milk. A serving of meat may be 1 ounce of meat, poultry, fish, or cheese. A serving of vegetables may be ½ cup of cooked vegetables or 1 cup of raw vegetables. A serving of fats may be 1 tsp. of butter or 1 tsp. of olive oil. These are just a few of the examples. There are also free foods like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. In addition, there are ways of determining exchanges for sweets and combination foods (e.g. casseroles, pizza, and soups).

For a 1,200 Calorie Meal Plan You May Eat:

• 5 Starches
• 2 Fruits
• 2 Milks
• 5 Meats
• 3 Vegetables
• 4 Fats

So, you might have a breakfast that contains 1 starch, 1 fruit, 1 milk, and 1 fat. Then you would divide the remainder of your exchanges amongst lunch, dinner, and possibly snacks. Some people find this easier than counting calories.

A somewhat similar regimen may involve using the original USDA Food Pyramid as a guide for eating. According to Jane Kirby (a registered dietitian) and the American Dietetic Association, one can use the food pyramid to plan a weight-loss diet.

A Possible 1,200 Calorie Meal Plan:

• 5 Bread group servings
• 3 Vegetable group servings
• 2 Fruit group servings
• 2 Milk group servings
• 5 ounces total for a day for Meat group (divide up into 2 or 3 servings if you want from lean meats or eggs)

10. Counting Calories

Calorie counting is nothing new.

A Los Angeles physician named Dr. Lulu Hunt Peters published a book entitled Diet and Health, With a Key to the Calories in 1918. She recommended consuming no more than 1,200 calories per day, with somewhat more allowed after one's goal weight was reached.

Calories in Carbohydrate, Protein, and Fat:

• Carbohydrate = 4 calories per gram
• Protein = 4 calories per gram
• Fat = 9 calories per gram

Keep in mind that 3,500 calories = 1 pound of fat. Therefore if you cut 500 calories a day from your diet, you'll lose approximately one pound a week (7 days x 500 calories = 3,500 calories).

A simple formula for losing weight is to take your current bodyweight times 10 and eat that number of calories daily to lose weight. For example, a wrestler who weighs 150 pounds would eat 1,500 calories daily (150 x 10 = 1,500). To maintain your weight, take your bodyweight times 15. A 125 pound wrestler wishing to maintain his weight would eat 1,875 calories daily (125 x 15 = 1,875).

Calorie counting is becoming popular again. For example, you may have noticed packages of 100-calorie snacks in the supermarket.

You can still find books listing calorie counts for common foods as well as restaurant foods. And, almost every food at the supermarket contains nutrition information including calories.

Calorie counting can be inconvenient. Individuals sometimes get hungry on a calorie-controlled diet. Nonetheless, calorie counting works for many people.

Final Words

The best advice I have to give is to simply wrestle at your natural weight. But, I know that many of will choose not to because you think you'll be more competitive at a lower weight. Some of you may have to cut weight to reach a certain body weight in order to make the team.

I used to eat a lot of oatmeal and other cereals, whole wheat bread, rice cakes, potatoes, apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meat during my high school wrestling career. I counted every calorie and limited my fat intake because that's what worked for me.

It's interesting to look back at what I ate. I ate a lot of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), relatively low in fat, and high on the satiety index. I didn't know all of that back when I was wrestling. I just knew that oatmeal was low in calories and provided a filling breakfast.

I also ate a lot of apples and green beans. These foods are low in calories and fat, but are high in water content and fiber. In addition, I ate a lot of potatoes which are very high on the satiety index.

You may be different.

Perhaps you're one of those guys that can lose 5 to 10 pounds of water weight in a practice. Or, perhaps you like meat and, therefore, a low carb diet would suit you better.

Even some of the greatest wrestlers can become disheartened with dieting and cutting weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked once when faced with the strain of cutting weight. He almost missed the Big Ten Tournament in 1982 because of the pressure of cutting weight. Many other great wrestlers have had tough experiences cutting weight as well.

On the other hand, John Smith (two-time Olympic gold medalist and winner of multiple world championships) took a different approach to weight control. He disciplined himself to maintain year-round weight control (according to Wrestling Tough by Mike Chapman). Smith kept near his competition weight throughout the year.

Other wrestlers have had success by working hard and wrestling near their natural body weight and sometimes cutting no weight whatsoever.

If you decide to cut weight for wrestling, please don't starve and dehydrate yourself. It's unhealthy, dangerous, and will most likely hurt your performance. Try always to eat balanced and nutritious meals. If you decide to lose weight, figure out what works best for yo

Watch this free video. http://youtu.be/daYxai9kKyk

Article Source: http://EzineArticles.com/6639668

9 Dos and Don'ts of Dieting With Diabetes

9 Dos and Don'ts of Dieting With Diabetes

Slimming down can help get your blood sugar levels back into the normal range, and in some cases even cut down on or eliminate the need for medication. Easier said than done? Boost your odds of long-term success by following these expert tips.

Fitness Tips for Beginner Athletes

1. DO mentally prep yourself.

"Losing weight is more like a marathon than a sprint; you can't go as hard as you can for a short period and then stop," says Michael Dansinger, MD, director of Lifestyle Coaching for Diabetes Weight Loss at Tufts Medical Center and nutrition doctor for NBC's The Biggest Loser. "If you're not ready, any changes you make aren't going to be sustainable."

To find the motivation you need to keep going and going, Dansinger suggests comparing where your current habits are taking you to where you'd rather be in 5 years. Will you have diabetes-related complications? Or will you be healthier than you are today? The decisions you make now can shape your future.

2. DON'T go overboard.

You're more likely to stick with it if you start small, says Carolyn Brown, RD, a nutritionist at Foodtrainers in New York."Your first step might be aiming for an extra 15 minutes of exercise, or skipping the after-dinner treats," she says. "Commit to two new things per week, and build on them."

3. DO some detective work.

Tracking everything you eat and drink for at least a week is the best way to detect patterns."You might find that you graze a lot more throughout the day than you realized, or that you often forget to eat breakfast," Brown says. You can use an app or pen and paper, whichever you prefer.

4. DON'T blow off breakfast. Or lunch. Or dinner!

It backfires. "When you skip meals, you're setting yourself up for a poor eating pattern for the day, as you'll probably be hungrier later on," says Jaclyn London, RD, senior clinical dietitian at The Mount Sinai Hospital in New York. She explains that meal skipping is especially dangerous for people with diabetes. "It can put you at risk for hypoglycemia, and not eating consistently can interfere with how certain diabetes medications are processed in your body."Eat breakfast. If you don't, "you're essentially asking your body to run on no fuel," London says. She recommends starting the day with a high-protein ingredient, such as an egg or Greek yogurt, so you stay full longer.

5. DO work with your emotions.

Many people overeat when they're anxious or depressed. "Stress is a huge factor. It actually raises your blood sugar levels," Brown says. She often encourages her clients to meet with a therapist to learn other ways to handle stress.

6. DON'T keep your goal a secret.

Having a strong support system can make all the difference. That can include friends, family, co-workers, or people who are working toward the same goal.You can also team up with experts. "I'm a big believer in working with a lifestyle coach, whether it's in person, over the telephone, or via the Internet," Dansinger says. "You'll get the advice, structure, and external accountability you need, which can increase the likelihood of losing 10 percent of your body weight by fivefold."

Recent guidelines (issued jointly by the American Heart Association, American College of Cardiology, and The Obesity Society) urge doctors to refer overweight and obese people to a comprehensive lifestyle program that lasts at least 6 months.

7. DO more than diet.

Watching what you eat is a good start. Exercise also matters a lot. Besides cardio, you should also do strength training. Lifting weights or working with resistance bands will help you build muscle and, in turn, curb insulin resistance. "Your muscles play a large role in using and storing sugar, so keeping them strong is really important for maintaining healthy blood sugar levels," says Wayne Westcott, PhD, an instructor of exercise science at Quincy College. Aim to do some strength-training at least twice a week. Be active as much as possible throughout the day. Research links long periods of sitting to a bigger chance of getting certain diseases, including diabetes. Brown recommends doing small bursts of activity every hour. Get up and refill your water bottle, walk to the farthest bathroom, or go chat with someone in person instead of sending an email or a text.

8. DO keep eating carbs.

You can, and should, keep carbs in your diet. "Our brains run on carbs!" Brown says. The key is to watch portion sizes. A serving is about the size of your fist. You should also aim to cut back on the refined stuff (like white bread and pasta) in favor of healthier, less processed options. Whole-grain pasta, brown rice, quinoa, and sweet potatoes are good choices.

9. DON'T let a setback sabotage you.

"Everyone falls off the wagon at some point by having a bad day, week, or even month," Dansinger says. "The difference between those who turn their health around and those who don't is persistence and perseverance."

10 diabetes diet myths

10 diabetes diet myths

There are plenty of myths of about healthy eating with diabetes. We help you sort out the myths from the facts.

Myth: Eating too much sugar causes diabetes

How does diabetes happen? The causes are not totally understood. What is known is that simply eating too much sugar is unlikely to cause diabetes. Instead, diabetes begins when something disrupts your body’s ability to turn the food you eat into energy.

To understand what happens when you have diabetes, keep these things in mind.  Your body breaks down much of the food you eat into glucose, a type of sugar needed to power your cells. A hormone called insulin is made in the pancreas. Insulin helps the cells in the body use glucose for fuel.

Here are the most common types of diabetes and what researchers know about their causes:

Type 1 diabetes occurs when the pancreas cannot make insulin. Without insulin, sugar piles up in your blood vessels. People with type 1 diabetes must take insulin to help get the sugar into the cells. Type 1 diabetes often starts in younger people or in children. Researchers believe it occurs when something goes wrong with the immune system.

Type 2 diabetes occurs when the pancreas does not make enough insulin, the insulin does not work properly, or both. Being overweight makes type 2 diabetes more likely to occur. It can happen in a person of any age.

Gestational diabetes occurs during pregnancy in some women. Hormone changes during pregnancy prevent insulin from working properly. Women with gestational diabetes usually need to take insulin. The condition may resolve after birth of the child.

Myth: There are too many rules in a diabetes diet

If you have diabetes, you will need to plan your meals. But the general principle is simple: following a ‘diabetes diet’ means choosing food that will work along with your activities and any medications to keep your blood sugar levels as close to normal as possible.

Will you need to make changes to what you now eat? Probably, although perhaps not as many as you anticipate. In fact, a ‘diabetes diet’ is simply a healthy diet that everyone should be following.

Myth: Carbohydrates are bad for diabetes

In fact, carbohydrates are good for diabetes. They form the foundation of a healthy diabetes diet - or of any healthy diet. Carbohydrates have the greatest effect on blood sugar levels, which is why you may be asked to monitor how much carbohydrate you eat when following a diabetes diet.However, carbohydrate foods contain many essential nutrients, including vitamins, minerals, and fibre. So one diabetes diet tip is to choose those with the most nutrients, like whole-grain breads and baked goods, as well as high-fibre fruit and vegetables. You may find it easier to select the best carbohydrates if you meet with a dietician

Myth: Protein is better than carbohydrates for diabetes. Because carbohydrates affect blood sugar levels so quickly, if you have diabetes, you may be tempted to eat less of them and substitute more protein. But too much protein may lead to problems for people with diabetes. The main problem is that many foods rich in protein, such as meat, may also be filled with saturated fat. Eating too much of these fats increases your risk of heart disease. In a diabetes diet, protein should account for about 15% to 20% of the total calories you eat each day.

Myth: You can adjust your diabetes medicines to 'cover' whatever you eat

If you use insulin for your diabetes, you may learn how to adjust the amount and type you take to match the amount of food you eat. However, this doesn’t mean you can eat as much as you want, then just use more medicine to stabilise your blood sugar level. If you use other types of diabetes drugs, don’t try to adjust your dose to match varying levels of carbohydrates in your meals unless advised by your doctor. Most diabetes medications work best when they are taken consistently as directed by your doctor.

Myth: You'll need to give up your favourite foods.

There’s no reason to give up your favourite foods on a diabetes diet. Instead, try:

Changing the way your favourite foods are prepared.

Changing the other foods you usually eat along with your favourite foods.

Reducing the portion sizes of your favourite foods.

Using your favourite foods as a reward for following your meal plans.

A dietician can help you find ways to include your favourites in your diabetes meal plans.

Myth: You have to give up desserts if you have diabetes.

Not true! You can develop many strategies for including desserts in a diabetes diet. Here are some examples: Cut back on the amount of dessert. For example, instead of two scoops of ice cream, have one. Or share a dessert with a friend.

Use desserts as an occasional reward for following your diabetes diet plan.

Make desserts more nutritious. For example, use whole grains, fresh fruit, and vegetable oil when preparing desserts. You can usually use less sugar than a recipe calls for without sacrificing taste or consistency.

Expand your dessert horizons. Instead of ice cream, pie or cake, try fruit, a whole-wheat oatmeal-raisin biscuit, or yoghurt.

Myth: Artificial sweeteners are dangerous for people with diabetes.

Artificial sweeteners are much sweeter than the equivalent amount of sugar, so it takes less of them to get the same sweetness found in sugar. This can result in eating fewer calories than when you do use sugar.The sweeteners appear under various brand names, and in a variety of products, and include:

Myth: You need to eat special diabetic meals.

The truth is that there really is no such as thing as a “diabetic diet”. The foods that are healthy for people with diabetes are also good choices for the rest of your family. Usually, there is no need to prepare special diabetic meals. The difference between a diabetes diet and your family’s “normal” diet is this: if you have diabetes, you need to monitor what you eat a little more closely. This includes the total amount of calories you consume and the amounts and types of carbohydrates, fats and protein you eat. Your GP or dietician can help you learn how to do this.

Myth: Diet foods are the best choices for diabetes.

Just because a food is labelled as a “diet” food does not mean it is a better choice for people with diabetes. In fact, “diet” foods can be expensive and no more healthy than foods found in the “regular” sections of the supermarket, or foods you prepare yourself. As with any food you choose, read the labels carefully to find out if the ingredients and amount of calories are good choices for you. If you have doubts, ask your GP or a dietician for advice.

Moving beyond diabetes diet myths

Now that you know the facts about diabetes diets, you can take steps to learn even more about making wise food choices. Together with exercise and medication, you can use what you eat as an effective tool for keeping your blood sugar levels within normal ranges. That is the best diabetes diet of all. http://tinyurl.com/ldsbu3w

10 diabetes diet myths

There are plenty of myths of about healthy eating with diabetes. We help you sort out the myths from the facts.

Myth: Eating too much sugar causes diabetes

How does diabetes happen? The causes are not totally understood. What is known is that simply eating too much sugar is unlikely to cause diabetes. Instead, diabetes begins when something disrupts your body’s ability to turn the food you eat into energy.

To understand what happens when you have diabetes, keep these things in mind.  Your body breaks down much of the food you eat into glucose, a type of sugar needed to power your cells. A hormone called insulin is made in the pancreas. Insulin helps the cells in the body use glucose for fuel.

Here are the most common types of diabetes and what researchers know about their causes:

Type 1 diabetes occurs when the pancreas cannot make insulin. Without insulin, sugar piles up in your blood vessels. People with type 1 diabetes must take insulin to help get the sugar into the cells. Type 1 diabetes often starts in younger people or in children. Researchers believe it occurs when something goes wrong with the immune system.

Type 2 diabetes occurs when the pancreas does not make enough insulin, the insulin does not work properly, or both. Being overweight makes type 2 diabetes more likely to occur. It can happen in a person of any age.

Gestational diabetes occurs during pregnancy in some women. Hormone changes during pregnancy prevent insulin from working properly. Women with gestational diabetes usually need to take insulin. The condition may resolve after birth of the child.

Myth: There are too many rules in a diabetes diet

If you have diabetes, you will need to plan your meals. But the general principle is simple: following a ‘diabetes diet’ means choosing food that will work along with your activities and any medications to keep your blood sugar levels as close to normal as possible.

Will you need to make changes to what you now eat? Probably, although perhaps not as many as you anticipate. In fact, a ‘diabetes diet’ is simply a healthy diet that everyone should be following.

Myth: Carbohydrates are bad for diabetes

In fact, carbohydrates are good for diabetes. They form the foundation of a healthy diabetes diet - or of any healthy diet. Carbohydrates have the greatest effect on blood sugar levels, which is why you may be asked to monitor how much carbohydrate you eat when following a diabetes diet.However, carbohydrate foods contain many essential nutrients, including vitamins, minerals, and fibre. So one diabetes diet tip is to choose those with the most nutrients, like whole-grain breads and baked goods, as well as high-fibre fruit and vegetables. You may find it easier to select the best carbohydrates if you meet with a dietician

Myth: Protein is better than carbohydrates for diabetes. Because carbohydrates affect blood sugar levels so quickly, if you have diabetes, you may be tempted to eat less of them and substitute more protein. But too much protein may lead to problems for people with diabetes. The main problem is that many foods rich in protein, such as meat, may also be filled with saturated fat. Eating too much of these fats increases your risk of heart disease. In a diabetes diet, protein should account for about 15% to 20% of the total calories you eat each day.

Myth: You can adjust your diabetes medicines to 'cover' whatever you eat

If you use insulin for your diabetes, you may learn how to adjust the amount and type you take to match the amount of food you eat. However, this doesn’t mean you can eat as much as you want, then just use more medicine to stabilise your blood sugar level. If you use other types of diabetes drugs, don’t try to adjust your dose to match varying levels of carbohydrates in your meals unless advised by your doctor. Most diabetes medications work best when they are taken consistently as directed by your doctor.

Myth: You'll need to give up your favourite foods.

There’s no reason to give up your favourite foods on a diabetes diet. Instead, try:

Changing the way your favourite foods are prepared.

Changing the other foods you usually eat along with your favourite foods.

Reducing the portion sizes of your favourite foods.

Using your favourite foods as a reward for following your meal plans.

A dietician can help you find ways to include your favourites in your diabetes meal plans.

Myth: You have to give up desserts if you have diabetes.

Not true! You can develop many strategies for including desserts in a diabetes diet. Here are some examples: Cut back on the amount of dessert. For example, instead of two scoops of ice cream, have one. Or share a dessert with a friend.

Use desserts as an occasional reward for following your diabetes diet plan.

Make desserts more nutritious. For example, use whole grains, fresh fruit, and vegetable oil when preparing desserts. You can usually use less sugar than a recipe calls for without sacrificing taste or consistency.

Expand your dessert horizons. Instead of ice cream, pie or cake, try fruit, a whole-wheat oatmeal-raisin biscuit, or yoghurt.

Myth: Artificial sweeteners are dangerous for people with diabetes.

Artificial sweeteners are much sweeter than the equivalent amount of sugar, so it takes less of them to get the same sweetness found in sugar. This can result in eating fewer calories than when you do use sugar.The sweeteners appear under various brand names, and in a variety of products, and include:

Myth: You need to eat special diabetic meals.

The truth is that there really is no such as thing as a “diabetic diet”. The foods that are healthy for people with diabetes are also good choices for the rest of your family. Usually, there is no need to prepare special diabetic meals. The difference between a diabetes diet and your family’s “normal” diet is this: if you have diabetes, you need to monitor what you eat a little more closely. This includes the total amount of calories you consume and the amounts and types of carbohydrates, fats and protein you eat. Your GP or dietician can help you learn how to do this.

Myth: Diet foods are the best choices for diabetes.

Just because a food is labelled as a “diet” food does not mean it is a better choice for people with diabetes. In fact, “diet” foods can be expensive and no more healthy than foods found in the “regular” sections of the supermarket, or foods you prepare yourself. As with any food you choose, read the labels carefully to find out if the ingredients and amount of calories are good choices for you. If you have doubts, ask your GP or a dietician for advice.

Moving beyond diabetes diet myths

Now that you know the facts about diabetes diets, you can take steps to learn even more about making wise food choices. Together with exercise and medication, you can use what you eat as an effective tool for keeping your blood sugar levels within normal ranges. That is the best diabetes diet of all. http://tinyurl.com/ldsbu3w

அடிவயிற்றில் தங்கியுள்ள கொழுப்பை குறைக்க வேண்டுமா? இதோ 10 வழிகள்!

அடிவயிற்றில் தங்கியுள்ள கொழுப்பை குறைக்க வேண்டுமா? இதோ 10 வழிகள்!

combatஇன்றைய இளைய தலைமுறையாகட்டும், பெரியவர்களாகட்டும் அவர்களுடைய எடையை, குறிப்பாக வயிற்றை குறைக்க படும் பாடுகளை சொல்லி மாளாது. இவ்வாறு வயிற்றுப்பகுதி பெரியதாக இருப்பதை அதை விட பெரிய குறையாக கருதுபவர்கள் பலரும் உண்டு.

இந்த குறையை தீர்க்க ஏதேனும் வழிமுறைகள் உள்ளனவா என்று நீங்கள் நினைத்துக் கொண்டிருந்தால் இதோ நாங்கள் சில குறிப்புகளை கொடுக்கிறோம். படியுங்கள் பயன் பெறுங்கள்.

சரியாக சாப்பிடுதல்

சரியான முறையில் சாப்பிட்டால் 80% கொழுப்பை நிச்சயம் குறைக்க முடியும். ஆரோக்கியமான மற்றும் சீரான உணவு முறையை பின்பற்றும் போது இதை நாம் சாதிக்க முடியும். தேவையான அளவு நுண் மற்றும் பெரும ஊட்டச் சத்துக்களை சாப்பிட்டால் கொழுப்பை குறைக்க முடியும். இடை உணவுகள், துரித உணவுகள் ஆகிய கடைகளில் வாங்கும் உணவுகளை அறவே தவிர்த்தால் தடியான வயிறை தட்டையான வயிறாக மாற்ற முடியும். இயற்கையான காய்கறிகள் மற்றும் பழங்கள், வேக வைத்த உணவு வகைகளை தேர்ந்தெடுத்து உண்ணுங்கள்.

தண்ணீர்

தாகம், அயர்ச்சி, பசி ஆகியவற்றைப் பற்றி தெளிவாக உணராத சிலர் பசிக்கும் போது நிறைய சர்க்கரை கொண்ட உணவை உண்டு எடையை தங்களை அறியாமலேயே அதிகப்படுத்திக் கொள்கின்றனர் அல்லது கொழுப்புச்சத்து அதிகம் உள்ள உணவை பசியில் விரைந்து உண்கின்றனர். இது தவறு. எப்போதும் ஒரு தண்ணீர் பாட்டிலை கையில் வைத்துக் கொள்ள வேண்டியது அவசியம். குறைந்தது 6 முதல் 8 டம்ப்ளர் தண்ணீராவது குடிக்க வேண்டும். ஆனால் இது உங்கள் எடை மற்றும் வாழ்க்கை முறையை சார்ந்த விஷயமாக அமைகின்றது. இதை கண்டறிந்து உங்களுக்கு தேவையான தண்ணீரின் அளவை கண்டறிந்து அதை தவறாமல் கடைபிடிக்க வேண்டும்.

உடற்பயிற்சி

பல மணி நேரம் உழைப்பு மற்றும் வெகு தூர ஓட்டப் பயிற்சி ஆகிய இரண்டும் தரும் பலன்களை விட சிறிது நேரம் கடினமான உடற்பயிற்சியில் ஈடுபடும் போது கொழுப்பு அதிகமாக குறையும். உதாரணமாக நீங்கள் திரெட் மில்லில் பயிற்சி மேற்கொள்ளும் போது அவ்வப்போது உங்கள் வேகத்தை கூட்டி சில