Not long ago a group of researchers gathered some volunteers for a study and asked them to sit and watch some television. As they watched, they were encouraged to get comfortable and to enjoy a snack.
The volunteers were offered a choice between two bags of snacks: one was labeled “Low-Fat Rocky Mountain Granola” and the other was labeled “"Regular Rocky Mountain Granola."
Here’s where it gets interesting: The folks who chose to snack on the low-fat variety ate 32 percent more than the folks who decided on the regular granola.
Being the brilliant researchers they were, they repeated the experiment with low-fat and regular chocolate. The outcome? Almost exactly the same!
Here’s the problem as I see it: Just because something states that it is low-fat does not mean that it is a better choice. In fact, quite often it is worse. Why? In order to make up for the taste and satisfaction of the missing fat, the manufacturers must exponentially increase the carbohydrate content.
This is dis-heartening because, per calorie, carbohydrates and NOT fats are the largest contributor to a person gaining fat on their body. And this is especially true of processed refined carbohydrates like breads, pastry’s, breakfast cereals, and soda.
When you choose calorie dense foods over nutrient rich sources, you effectively tell your body that you’re starving. That simple action alone can then change your metabolism so that it will begin to build fat instead of muscle, irrespective of the amount of fat you are really ingesting.
To say that this flies in the face of conventional wisdom and common sense is probably an understatement, but that’s the way it is. The truth is that eating too many “low-fat” foods just because you feel you can afford it is like wearing glasses after you know that Mike Tyson wants to punch you in the face (you know the whole, “you wouldn’t hit a guy with glasses on?” routine, right?)...it ain’t-a gonna work.
You also increase the risk of developing some nasty physical ailments like obesity, diabetes, and heart disease. And you increase the risk by a lot!
Here’s the bottom line: Beneficial fat is good for you! Keep eating it. Where do you find this “beneficial fat?” Grass fed, lean red meats and wild, cold water fish are great sources. Raw nuts are another, like walnuts, almonds, Brazil nuts, and cashews.
Eating those can assure that you are getting some of the true guilt-free snacks. Eat as much of them as you want. You'll get full... and you won't get fat.
I promise you.
Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.
Monday, September 29, 2008
Saturday, September 27, 2008
San Antonio: Do NOT buy into these fat loss myths!
Myth #1: "You can “sweat” fat off your body."
Fact: Lord, give me strength!
The truth of the matter is that losing fat is a multi-faceted process and sweating has nothing to do with it. Bodily fat must be released first hormonally through the bloodstream and THEN you have to burn it. (Hence the "Firestorm" in Firestorm Fitness) If sweating was a successful solution in helping folks effectively lose weight, the state of Texas would be the most highly populated state in the US with the leanest folks anywhere!
*And this is a note to you bone-heads who wear those wraps that make you sweat or those plastic suits:
STOP IT!
They're a waste of time and you look ridiculous.
Myth #2: Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up.”
Fact: Aggh! If I hear this one more time...
O.K., I admit it. This one personally drives me bonkers.
Here's the lowdown on this particular myth: FOOD BULKS YOU UP! NOT LIFTING WEIGHTS!
Lifting is merely the signal for the increased calories to go to work. If you're eating enough to stimulate muscle growth, then you will.
Lifting weights on a regular basis is the number one most effective manner to maintain or lose weight. Performing strength training exercises 2 to 4 days a week will not "bulk you up." Only very intense strength training, combined with a certain genetic background and LOADS of calories, can build “Arnold Schwarzisnamer" type muscles.
Myth #3: Skipping meals is a good way to lose weight.
Fact: WRONG!
Studies have demonstrated repeatedly that people who skip breakfast and eat fewer times during the day are much more likely to be heavier than people who eat a healthy breakfast and eat four to six meals per day.
Myth #4: Low-fat or nonfat means no calories.
Fact: Please, tell me you don't really believe this?
While it may be true that a low-fat or nonfat food is sometimes lower in overall calories than the same size portion of the full-fat product, most processed low-fat or nonfat foods have just as many calories as the full- fat version of the same food.
Quite often, they contain even more calories.
The reason: We humans like the taste of fat.
If you remove it, foods taste like cardboard. To make it more palatable manufacturers add SUGAR, flour, or starch thickeners to improve flavor and texture after the fat is removed. These ingredients add calories and are actually WORSE for you than the real version.
Myth #5: "I can lose weight while eating whatever I want."
Fact: Welcome to the world of master marketing.
A.K.A. the Atkins diet, South Beach Diet and now the Sonoma Diet. Through effective marketing and hype, marketers (not strength training pro's like yours truly) have "learnt" us that, in order to lose weight, all you needed to do was munch away on anything you pleased...as long as it wasn’t a carb.
Portion sizes or control? Proper meal timing? Quality food choices? What the heck does that have to do with effective weight management?
Everything.
Myth #6: Starches are fattening and should be limited when trying to lose weight.
Fact: O.K., this one IS mostly true, but here is the reality:
There are lots of foods that are high in starch; bread, rice, pasta, cereals, beans, fruits, and some vegetables, like potatoes and yams.
These are generally fine provided you:
· keep it fibrous (unrefined or processed)
· eat them combined with other foods (i.e. protein)
· Don’t overdo it. (There's that portion control again)
Starchy foods cause weight gain when they are eaten in large portion sizes. But you already knew that because eating too much of ANYTHING will turn to fat. They are especially lethal when they're combined with high-fat toppings like butter, sour cream, or mayonnaise.
Eating a normal, portion relevant amount of carbs is the only way that you can effectively fuel your way through the quality workouts that you need to change your physique.
And don't be fooled by tricks and ploys, like the "carb-cycling" techniques that are purported to work to help release the last few pounds of body fat. For most folks they simply don't pan out over the long haul.
Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.
Fact: Lord, give me strength!
The truth of the matter is that losing fat is a multi-faceted process and sweating has nothing to do with it. Bodily fat must be released first hormonally through the bloodstream and THEN you have to burn it. (Hence the "Firestorm" in Firestorm Fitness) If sweating was a successful solution in helping folks effectively lose weight, the state of Texas would be the most highly populated state in the US with the leanest folks anywhere!
*And this is a note to you bone-heads who wear those wraps that make you sweat or those plastic suits:
STOP IT!
They're a waste of time and you look ridiculous.
Myth #2: Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up.”
Fact: Aggh! If I hear this one more time...
O.K., I admit it. This one personally drives me bonkers.
Here's the lowdown on this particular myth: FOOD BULKS YOU UP! NOT LIFTING WEIGHTS!
Lifting is merely the signal for the increased calories to go to work. If you're eating enough to stimulate muscle growth, then you will.
Lifting weights on a regular basis is the number one most effective manner to maintain or lose weight. Performing strength training exercises 2 to 4 days a week will not "bulk you up." Only very intense strength training, combined with a certain genetic background and LOADS of calories, can build “Arnold Schwarzisnamer" type muscles.
Myth #3: Skipping meals is a good way to lose weight.
Fact: WRONG!
Studies have demonstrated repeatedly that people who skip breakfast and eat fewer times during the day are much more likely to be heavier than people who eat a healthy breakfast and eat four to six meals per day.
Myth #4: Low-fat or nonfat means no calories.
Fact: Please, tell me you don't really believe this?
While it may be true that a low-fat or nonfat food is sometimes lower in overall calories than the same size portion of the full-fat product, most processed low-fat or nonfat foods have just as many calories as the full- fat version of the same food.
Quite often, they contain even more calories.
The reason: We humans like the taste of fat.
If you remove it, foods taste like cardboard. To make it more palatable manufacturers add SUGAR, flour, or starch thickeners to improve flavor and texture after the fat is removed. These ingredients add calories and are actually WORSE for you than the real version.
Myth #5: "I can lose weight while eating whatever I want."
Fact: Welcome to the world of master marketing.
A.K.A. the Atkins diet, South Beach Diet and now the Sonoma Diet. Through effective marketing and hype, marketers (not strength training pro's like yours truly) have "learnt" us that, in order to lose weight, all you needed to do was munch away on anything you pleased...as long as it wasn’t a carb.
Portion sizes or control? Proper meal timing? Quality food choices? What the heck does that have to do with effective weight management?
Everything.
Myth #6: Starches are fattening and should be limited when trying to lose weight.
Fact: O.K., this one IS mostly true, but here is the reality:
There are lots of foods that are high in starch; bread, rice, pasta, cereals, beans, fruits, and some vegetables, like potatoes and yams.
These are generally fine provided you:
· keep it fibrous (unrefined or processed)
· eat them combined with other foods (i.e. protein)
· Don’t overdo it. (There's that portion control again)
Starchy foods cause weight gain when they are eaten in large portion sizes. But you already knew that because eating too much of ANYTHING will turn to fat. They are especially lethal when they're combined with high-fat toppings like butter, sour cream, or mayonnaise.
Eating a normal, portion relevant amount of carbs is the only way that you can effectively fuel your way through the quality workouts that you need to change your physique.
And don't be fooled by tricks and ploys, like the "carb-cycling" techniques that are purported to work to help release the last few pounds of body fat. For most folks they simply don't pan out over the long haul.
Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.
Thursday, September 25, 2008
Healthy Weight Management Habits, San Antonio Fat Loss Success Style
You say you have a goal to drop some body fat, eat healthy, and to look and feel better. The problem is, you just can't seem to stick to those habits that you KNOW will bring about the big changes you so desperately want.
Well, ol' Steve from San Antonio Fat Loss Success is going to pass along some time tested and proven success strategies that you can put to use TODAY!
1. Several times per day make it a priority to brush your teeth. Think about this from a psychological stand-point: How many times do you feel like eating something right after you've brushed your teeth? Never, right? It would be like washing your car and then immediately driving through a mud puddle. If your mouth feels clean and fresh, you're much less likely to undo it by eating something to ruin that feeling.
2. Five to seven small meals per day. You've heard me say this time and time again. And why? (Repeat after me) "Because it regulates my blood sugar levels, controls insulin and lessens the likelihood of snacking or overeating." Good.
3. Never start the day without a good breakfast. Your mother was right...breakfast IS the most important meal of the day. It's like the foundation on a building, everything builds from there. It jump starts your metabolism, which is primary to your bodies ability to drop the fat. It also keeps your defenses up against the dreaded "high-calorie snack beast" before lunchtime.
4. Be observant, responsible and honestly record EVERYTHING you eat. In doing so there will be not doubt as to why you are either gaining or losing pounds or inches. To further increase the likelihood of adherence to this principle, get an accountability partner, like a trusted friend or family member, to check your work in your log weekly.
5. Measure your portions early. Place the proper amount of food you are to eat on your plate BEFORE YOU SIT DOWN and then place the rest in the fridge. This is an awesome tool to resist the urge for seconds.
6. Follow the 10 minute principle. Let's say you've just finished a delightfully wonderful meal, one for the record books. And in the back of your mind that little voice says, "How about a second helping...not much. Just a little bit!" Take control of that voice and wait just 10 minutes. Recognize this as a craving, a want...and not a need. Most of the time, 10 minutes of time in fact, this craving will go away.
And always remember...the folks who are the healthiest and maintain their optimal weight do not sacrifice and deny themselves. They enjoy plenty of satisfying meals and tasty morsels in their proper perspective and portions.
And you can too.
Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.
Well, ol' Steve from San Antonio Fat Loss Success is going to pass along some time tested and proven success strategies that you can put to use TODAY!
1. Several times per day make it a priority to brush your teeth. Think about this from a psychological stand-point: How many times do you feel like eating something right after you've brushed your teeth? Never, right? It would be like washing your car and then immediately driving through a mud puddle. If your mouth feels clean and fresh, you're much less likely to undo it by eating something to ruin that feeling.
2. Five to seven small meals per day. You've heard me say this time and time again. And why? (Repeat after me) "Because it regulates my blood sugar levels, controls insulin and lessens the likelihood of snacking or overeating." Good.
3. Never start the day without a good breakfast. Your mother was right...breakfast IS the most important meal of the day. It's like the foundation on a building, everything builds from there. It jump starts your metabolism, which is primary to your bodies ability to drop the fat. It also keeps your defenses up against the dreaded "high-calorie snack beast" before lunchtime.
4. Be observant, responsible and honestly record EVERYTHING you eat. In doing so there will be not doubt as to why you are either gaining or losing pounds or inches. To further increase the likelihood of adherence to this principle, get an accountability partner, like a trusted friend or family member, to check your work in your log weekly.
5. Measure your portions early. Place the proper amount of food you are to eat on your plate BEFORE YOU SIT DOWN and then place the rest in the fridge. This is an awesome tool to resist the urge for seconds.
6. Follow the 10 minute principle. Let's say you've just finished a delightfully wonderful meal, one for the record books. And in the back of your mind that little voice says, "How about a second helping...not much. Just a little bit!" Take control of that voice and wait just 10 minutes. Recognize this as a craving, a want...and not a need. Most of the time, 10 minutes of time in fact, this craving will go away.
And always remember...the folks who are the healthiest and maintain their optimal weight do not sacrifice and deny themselves. They enjoy plenty of satisfying meals and tasty morsels in their proper perspective and portions.
And you can too.
Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs. And please visit http://www.safatloss.com/ today.
Wednesday, September 24, 2008
Hey San Antonio, are you eating candy for breakfast?
So, you want to sit down to a healthy breakfast...one that won't make you sluggish and will help you to lose fat.
Which of these two would you guess has more potential to create fat storage in your body: a chocolate and caramel Snickers bar or a bowl of whole-grain Grape-Nuts cereal?
The Snickers bar, right?
Wrong.
While they both contain relatively equal number of calories, the glycemic index of the Snickers bar is 41 and the Grape-Nuts is 75.
For those that don't know what the glycemic index of foods is, you can click the link above, but basically it ranks carbohydrate foods according to how much they raise blood sugar levels in the body.
The question is this: Does that mean that the Grape-Nuts have a greater potential to make you gain fat?
According to Dr. Al Sears it does.
Here's why:
"Their glycemic indices (category) show that the Grape-Nuts produce nearly twice as much blood sugar as the Snickers bar. This, in turn, will trigger the production of more insulin. Higher insulin will signal your body to convert a higher percentage of calories consumed into stored body fat. Since the calories are the same, you will build more fat from the Grape-Nuts."
And this is not some under-handed attempt to fool you and get you to believe that Snickers is lower in GI ranking than other bars. Quite the opposite. By simply adding more fat or chocolate, or maybe switch walnuts or almonds for the peanuts and the GI rank goes down even more.
And what about the Grape-Nuts? Are they alone in the "fat gaining" list of cereals? There again, you may have guessed wrong. Grape-Nuts are actually one of the lower glycemic brands.
Other "healthy" brands fair far worse. Total, which is supposed to be VERY healthy, ranks in at 76 on the scale.
What about Rice Chex. Not with a score of 89.
How about my childhood favorite, Kellogs Corn Flakes? A 92. It's a wonder I can fit through a door...
So...should you dump the breakfast cereal for candy bars? Not only no, but NO!
What I'm advising you is what I always advise: Save your starchy carbs (most of which have a high GI) for when you awaken and right around your training time. In other words, if you about to go train, or have just returned from training, then have some cereal. I prefer steel cut oats...but that's just me.
At any other time it is just like downing a candy bar. And when was the last time any health professional advised you to eat candy to achieve successful fat loss?
Well, don't look to me to do it either.
Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs.
Which of these two would you guess has more potential to create fat storage in your body: a chocolate and caramel Snickers bar or a bowl of whole-grain Grape-Nuts cereal?
The Snickers bar, right?
Wrong.
While they both contain relatively equal number of calories, the glycemic index of the Snickers bar is 41 and the Grape-Nuts is 75.
For those that don't know what the glycemic index of foods is, you can click the link above, but basically it ranks carbohydrate foods according to how much they raise blood sugar levels in the body.
The question is this: Does that mean that the Grape-Nuts have a greater potential to make you gain fat?
According to Dr. Al Sears it does.
Here's why:
"Their glycemic indices (category) show that the Grape-Nuts produce nearly twice as much blood sugar as the Snickers bar. This, in turn, will trigger the production of more insulin. Higher insulin will signal your body to convert a higher percentage of calories consumed into stored body fat. Since the calories are the same, you will build more fat from the Grape-Nuts."
And this is not some under-handed attempt to fool you and get you to believe that Snickers is lower in GI ranking than other bars. Quite the opposite. By simply adding more fat or chocolate, or maybe switch walnuts or almonds for the peanuts and the GI rank goes down even more.
And what about the Grape-Nuts? Are they alone in the "fat gaining" list of cereals? There again, you may have guessed wrong. Grape-Nuts are actually one of the lower glycemic brands.
Other "healthy" brands fair far worse. Total, which is supposed to be VERY healthy, ranks in at 76 on the scale.
What about Rice Chex. Not with a score of 89.
How about my childhood favorite, Kellogs Corn Flakes? A 92. It's a wonder I can fit through a door...
So...should you dump the breakfast cereal for candy bars? Not only no, but NO!
What I'm advising you is what I always advise: Save your starchy carbs (most of which have a high GI) for when you awaken and right around your training time. In other words, if you about to go train, or have just returned from training, then have some cereal. I prefer steel cut oats...but that's just me.
At any other time it is just like downing a candy bar. And when was the last time any health professional advised you to eat candy to achieve successful fat loss?
Well, don't look to me to do it either.
Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs.
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