Do You Make These South Beach Diet Mistakes?

Comments (20)


Do You Make These South Beach Diet Mistakes?

By: Neil Stelling

The South Beach Diet works, for most people. Its low fat, low carb approach helps you lose weight quickly and easily. Health benefits are great too.

But there's some easy mistakes you must avoid.

Gain Weight in Phase 2

Most people do well being strict in Phase 1. But what happens when you switch into Phase 2 ? Often, you put some weight back on again. Why ? Because your body's starved of carbs for 2 or 3 weeks. At the start of Phase 2 it grabs at every carb you give it, and turns them into fat. I learned this lesson the hard way, gaining 2 lbs in my first Phase 2 week. So reintroduce carbs slowly when you go into Phase 2, and make sure they're good carbs.

Feel Hungry

Yes, if South Beach makes you hungry, you're doing it wrong. You don't need to feel hungry. Eat 3 meals a day, with snacks in between, choosing from the foods allowed in your current phase.

Stay in Phase 1 for too Long

Isn't Phase 1 great ? You can lose from 8 to 13 lbs in just 2 weeks, without being hungry. So why leave Phase 1 ? Why not keep up your rapid weight loss ? Because you must start adding some carbs back in. A healthy diet includes some good carbs like wholemeal bread, porridge and fruit. A permanent Phase 1 also gets a little boring, and you'll start to cheat. Yes you will. A few biscuits here, a few biscuits there, and soon you're cheating rather than dieting. It's better to switch into Phase 2 after 2-3 weeks, and accept a slower healthier weight loss.

Fall Victim to Bread Craving

How many people list 'bread' as an addiction ? Seriously, there's a lot. Unfortunately, white bread is right near the top of the Glycemic index, and about the worst food you can eat on your diet. When you get into Phase 2 you're allowed to eat bread, but only slices of wholemeal. Same with rice and pasta. Small amounts, and ideally whole grain versions. Bad carbs add weight.

Ignore the Health Benefits

Most people start a diet to lose weight. I guess that's what a diet is for. But some diets, particularly South Beach, have major health benefits. In fact, it's worth going on the South Beach Diet just for the health benefits, even if you don't lose weight (but you do). My blood pressure was high when I started. After 3 weeks it was back to normal. People with pre-diabetes, or potential heart problems, can much reduce their risk by following this diet. So there's lots of beneficial internal changes in your blood chemistry happening while you're losing weight.

So if you follow the South Beach Diet properly, you'll get great results. You'll lose weight quickly, keep it off, and get some major health benefits.


Discover easy to follow weight loss secrets with a free mini-series of South Beach Diet Tips. And learn how to get your own 'virtual personal trainer' video. Click http://www.south-beach-diet-video.com/ata or send blank email to mailto:southbeachtips@digilectual.com?subject=subscribe

About The Author

Neil Stelling successfully lost weight on the south beach diet.

Comments

Waiting_On_a_Miracle 14.09.2009. 17:13

where can i find south beach diet brand frozen meals? What store sells the south beach diet frozen meals, wraps, and snacks? I've been to walmart and food lion but they only have the cookies.

Waiting_On_a_Miracle

Admin 14.09.2009. 17:13

Hi,

After reading your question I saw you were interested in optimizing your nutrition [(-:] so I thought I would give you some pointers I have learned the hard way from my own bad 'uninformed' choices so you could learn about good advice and bad advice.

You may already know this but if not let me first explain that keeping to a plan that fights against bad habits that might be on the verge of seriously tearing down your body is sometimes pretty tough - but being fit and strong versus being overweight and/or sickly is all about (1) how many calories you eat versus how many you burn and (2) IF your calories are primarily the BEST QUALITY PROTEINS or primarily junk sugar-carbs.

Please consider that it is not just how few cabs and fats and how much lean protein you eat in order to become 'stronger,' but how many absorbable non-toxic vitamin and minerals are obtained from the protein or fats you would eat.

For instance, egg whites have 89% protein, but egg whites are similar in its nutrition per calorie as to eating sweet corn that usually has only about 15% protein. So even though the higher protein egg whites ?look? good IF ALL you look at is the protein content, it is really not much better for you than sweet corn.

Not good if you understand that they identified the pellagra problem in the 1930?s south was from a diet of primarily sweet corn. [See: <> http://en.wikipedia.org/wiki/Pellagra <>]

The same is true of tenderloin versus spinach. Boiled spinach has about 56% protein to beef tenderloin?s 61% protein, but spinach has almost 700%, or seven times, the vitamin and minerals of tenderloin calorie per calorie. The problem with spinach is that the spinach calories would cost about ten times the cost of beef calories. Spending $50 per day to eat several pounds of spinach may make you as strong as a triple crown race horse, but few can afford to spend that much for their food so meat protein is what people can afford.

Take a few minutes to understand ?good? nutritional advice versus poor advice and I hope you will have learned something from my ?mistakes? that will soon help you along your way.

<><

My best to you and for your good health,
A1
[(-:]


PS1 - I posted my story and why I know what I know at:

<> http://answers.yahoo.com/question/index;_ylt=Akhczclwu5KLu1vcPNeG8Yfty6IX;_ylv=3?qid=20090914010536AAv4da0&show=7#profile-info-bKceSOSbaa <>

PS2 - I currently feel that what Dr. Fuhrman MD teaches is the best nutritional information available in the nation.

http://www.diseaseproof.com/archives/cat-low-carb-high-protein.html

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2627/2

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

http://www.nal.usda.gov/fnic/foodcomp/search/

http://www.foodnews.org/index.php

Again, I hope you consider my mistakes and would not duplicate them, OK?

Admin

Dillaon 16.03.2008. 03:02

What is a good exercise and diet program? I don't have any equipment and cant really afford any so its got to be some basic exercises like running or things i don't know of.

Also being 14 i do not buy my own food so what is a good healthy diet that i can just mention to my mom to get?
I would like to lose weight.

Dillaon

Admin 16.03.2008. 03:02

Well, I am not a doctor, but what I know about doctors is that they don't study much about exercise specifically or nutrition. They primarily study diseases, ailments, medicine, etc. so I wouldn't particularly ask them to draw out an exercise program. Don't mistake me though, if your doctor suggests something, or tells you not to eat something or to not do a particular exercise, they most likely have a good reason for saying it.

That said, I disagree with the South Beach Diet and Weight Watchers. They aren't founded on sound information.... I have my Masters in Exercise Physiology and studied this directly for over 10 years.

I would suggest eating natural, low fat foods. By natural, I mean, whole grain foods, not processed bleached white bread or plain pasta. Eat a lot of fruit and vegetables. For protein, eat chicken, and if you get hamburger, get hamburger that is 97% lean not the 80/20 (meaning 20% fat). I also like turkey and tuna, just make sure that it is low fat. Once you cut the fat down, it is easy to keep the calories down. Contrary to popular belief, carbohydrates are good for you....just not from pop or candy bars. If you cannot stand wheat bread, try Oat Nut... it is pretty good and even my third grade nephew likes it.

As for exercise, if you cannot go to the gym, go jogging, cycling, hiking, etc. Weight training will be a little difficult, but you can do pushups and situps for starters.


Hope this helps.

Admin

Jules 28.06.2008. 21:03

Which diet is best for people with PCOS or insulin resistance? People say that low-carb diets are good, but I'm not the best low-carb dieter. Also, low-carb diets don't seem very healthy to me, they are often high in saturated fats and you don't get enough nutrients. But they also say Low glycemic index diets are good, and I can easily go one one of those. I want to lose between 10 and 15 pounds. Because I have insulin resistance it's hard to lose and maintian weight.

Jules

Admin 28.06.2008. 21:03

Don't make the mistake of equating a low carb diet with Atkins. I'd agree that Atkins, or at least they way people have interpreted it, is not healthy. However, In my opinion, a true low carb diet and a low glycemic index diet are almost synonymous. The glycemic index is the rate which your food gets broken down into glucose and absorbed by your bloodstream. The higher the number the faster this process occurs. Foods that are refined and high in sugar have a high glycemic index, e.g. white flour breads, candy, cereals, cakes, cookies, etc. Low carb dietary recommendations naturally fall into low glycemic foods, i.e. low fat proteins, mono/poly-unsaturated fats, non-starchy vegetables, whole grains, etc.

Ultimately its a matter of experimentation and finding what works for you rather than following a set plan. I think South Beach, Mediterranean Diet, low glycemic, Weight Watchers (core, not flex), probably are all good for PCOS/insulin resistant people.

If that still doesn't work for you, you should consider talking with your doctor to see if you need to be prescribed Metformin to help with the insulin resistance. This is technically a diabetes medication but many physicians are using it with great success with PCOS patients.

Also, Angela Grassi is a dietitian with PCOS that has written a book "The Dietitian's Guide to PCOS". You might find some of the information on her webpage helpful. www.pcosnutrition.com

Admin

Chillie 26.06.2010. 12:47

How to start the Atkins Diet? Hey.
I brought this book, The atkins Diet (Low carbohydrates).
Well I am not sure on how to start this diet. I know that it is bad for your health but I still want to do it.
So can you please help me on how to start the diet e.g. like what to eat - Breakfast, Lunch & Dinner.
What to eat for a snack if I feel hungry.
And what kind of exercises would I have to do. Thanks.

Chillie

Admin 26.06.2010. 12:47

Hi Chillie..
The Atkins Low Carb Diet is based on eating very few carbs, and this is especially true through "Phase 1".It is believed that it's one of the strictest low carb diets on the market, especially during "Phase 1".
There is no mistaking this program for everything other than a very strict low carb plan, since it merely allows 80 carb calories per day through the first phase (20 grams of net carbs is approximately 80 carb calories per day)........And that's less carbs than you'll find in a large apple, since even a large apple has slightly more carbs than that.

Phase 1 of the Atkins Diet is at present listed as 'optional' -- but even if Phase 1 is skipped the overall carb limitations make it a very strict low carb diet.

This program is probably not for the faint of heart, since just exceptionally committed dieters will probably be able to withstand Phase 1 of this program.


What about the South Beach Diet?

The South Beach diet is in addition a fairly strict low carb program (especially throughout the first phase).....Though perhaps not as strict as the Atkins program.

The South Beach strategy is too strict (limits carbs too much) to be practical for everyday dieters -- especially through phase 1 with the severely reduced carbs and other rules forbidding many foods.

For case in point, we've observed that the higher carb foods (on the South Beach menu) are severely restricted in portions during the first phase of the diet -- and this prevents a normal amount of carbs from being eaten in the first phase.

In truth, most of the foods which dieters are allowed to consume in "unlimited portions" (during phase 1) are protein foods and super-low-calorie vegetables.

For instance, the South Beach menu allows unlimited lettuce in phase 1 --- but yet it limits the portions of "tomatoes" and "onions" and "peanuts".

Additionally, the "sweet snacks" which are permitted on the South Beach menu are limited to a meager 75 calories per day in phase 1.

So even though the South Beach plan allows "sweet snacks" -- they are strictly limited to only 75 calories per day........And that's less calories than a single large cookie contains.

So although the South Beach program is not as strict as the Atkins diet, both diets are somewhat strict low carb programs -- and we believe that both plans will be rather tough to follow for normal dieters who are not truly committed, especially during Phase 1.

Besides.......Both of these diets seem to have no "end" in sight -- since both the Atkins plan and the South Beach diet never allow dieters to return to a ordinary carb lifestyle (where carbs don't have to be carefully watched).

Both of these diets do gradually allow more and more carbs to be eaten while time goes by of course (as time goes by the rules are relaxed a bit), but even after 6 months dieters are still told to watch their carb intake to some degree each day, and both diets seem to require a lifetime of loyalty of some sort.

So it's the permanent lifestyle change which is essential by these diets, and many dieters may discover it arduous to never be able to enjoy their favorite carb-filled restaurant meals (which can be eaten completely "as served", and without any restrictions).

So overall both diets are not very practical for common dieters who are not 100% committed to making mammoth sacrifices for the long term, since we believe that many individuals will find it difficult to modify their total lifestyle permanently. I therefore recommend against using the South Beach and Atkins programs for most people, in support of the reasons outlined above.

There is a Fat Burning Diet which has no specific limits on portions (it additionally allows 3 cheat days every 11 days where anything can be eaten, making the diet more practical for everyday dieters).

Admin

vik25love 04.03.2009. 16:41

How many calories in this home made taco salad? I made a taco salad last night with the base Romaine lettuce, grape tomatoes, onions, two small spoons of taco meat (ground beef) and one pinch of chedder cheese. For the dressing, I mixed one tablespoon reduced fat sour cream and one tablespoon taco sauce. Thank you.

vik25love

Admin 04.03.2009. 16:41

~150 calories for the beef
~50 calories for the cheese
~40 calories for the sour cream(assuming you used a measuring spoon)
~40 for all the vegetables

so 280

See step 4 below for future meals...

Step 1: Find out what your basal metabolic rate is. Go to: http://www.nowloss.com/how-to-lose-weight-keep-it-off-permanently.htm
Ignore the advertisements there. This is the amount of calories you need to eat to maintain your current weight.

Step 2: Do you exercise? Do you exercise right? Exercising right means that you monitor your heart rate and make sure that you reach your target heart rate and maintain it for the longest period of time while exercising. You have two targets a fat burn zone and an cardiovascular zone. The fat burn is usually 60% of your maximum and is easier to achieve and maintain and if your goal is weight loss this is where you want to be. Just walking/excising is a good start but if you want to get the most out of your work out find out what your target range is. If you don't belong to a gym then I recommend the Polar Fitness F11 Heart Monitor Watch.

Step 3: You need to decrease your caloric intake or increase the amount of calories your body uses in a day by 500 calories a day for a week to lose 1 pound. So you can decrease that basal number you got in step 1 by 500 calories and exercise very little(yes you still need to exercise). Or you can decrease it by 250 and exercise off 250 calories or any other combination. Remember that your basal number is the amount of calories you body needs to live. If your number were 2400 then your body burn 100 calories per hour. So if you walk for half an hour and burn 300, 50 of that is your basal.

Step 4: Count your calories, it's not hard and you'll find out that you eat a lot of the same things on a daily basis so you won't have to research everything over and over again. Balance what you eat (equal parts carbs and protien whenever possible) . One of the best websites out there is one from the FDA. http://www.nal.usda.gov/fnic/foodcomp/search/
This database has almost every food on the planet counted and weighed. (Hint: they do a lot of their weights based on 100grams. If you put 0.28 in the serving size this equals 1 ounce). Get a reliable food scale, preferably digital. Weigh everything that you put in your mouth that is not prepackaged. You need to know what you?re eating and how much you?re eating. The number one mistake is "eating healthy". Everyone thinks because it's "healthy" the portion isn't that important. A handful of peanuts is "healthy" and has nearly 250 calories! Eat enough calories and it won?t matter how "healthy" it is your going to gain weight. Great ideas for people on the go are: South Beach Cinnamon Raisin Cereal Bar(awesome snack, 150 calories, 10g of protein! 3g fiber you can not do better, also comes in Peanut Butter and Chocolate), Snickers Marathon Multi-Grain Crunch(Wal-Mart diet aid aisle), Snickers Marathon Protein Caramel Nut Rush(Wal-Mart diet aid aisle).

Step 5: Balance! In what you eat. Make sure that you are eating Protein, Carbs, and Fiber in every meal. A great way to make sure you get the protein and fiber is Kelloggs Protein Water. It has only 30 calories but gives you 5g protein and 5g fiber for 20z. Go to Wal-mart they sell a 10 pack of the powder for ~$5.50. That way when you are eating a high carb food for a snack or meal you can still get the balance.

Step 6: Smaller but more. Each smaller snacks more often instead of big meals. This really does work and will definately increase your metabolism. I eat a South Beach Cereal Bar every 2 hours all day then a good dinner. They keep me full and they taste pretty good. Caffiene is your friend. It is a natural appetite suppressant so have that cup of coffee!

Step 7: Adjustments and Variety. If you are doing your best and losing weight but your starving, increase the amount of calories your giving yourself by 100-200 calories a day. Losing weight and starving are not good bedfellows. If you starve eventually you will crack and lose the battle. The more types of exercises you do the more weight you will lose. You will work more muscles and keep your body guessing.

Step 8(optional): If you belong to a gym or have some free weights at home. Use them! Muscle takes up less space in your body than fat (pound for pound). A pound of fat sits around and does nothing all day, while a pound of muscle, even at rest burns calories(increasing your basal metabolic rate).

Step 9: Sleep, Never underestimate the power of a goodnight sleep. Will power can crumble in a second if your going through your day tired. You end up with a diminished sense of self control and tend to ?give in? to temptation.

Step 10: Find a distraction. Read a book, Ride a bike, Play a game. Whatever takes your mind off of food, do it. You will need something that you can turn to in a moment of weakness. Something that will distract you for a half an hour so that your w

Admin

Belindita 31.07.2009. 23:40

What if I start the South Beach Diet in Phase 2? What if I added only 2 slices of whole wheat bread per day to Phase 1?

Belindita

Admin 31.07.2009. 23:40

If what you are asking is "can I skip the Phase One plan and just start in with Phase Two", yes, you can, but you might want to consider the following:

Phase One isn't so hard as you might think as long as you really plan for it, and as long as you really do have some things on hand that you can eat. For example, you can have nuts everyday, you get two cups of vegetables (minimum) at lunch and at supper, you get two and a half fat allowances per day, and you can have up to a hundred calories in "sweet treat" allowances---you are even encouraged to eat 1/3 to 1/2 a cup of legumes/beans (more than that is okay if you've eaten everything else and you're still hungry). Go to the South Beach Diet site and get a really good overview and make definite plans---you can have sugar free pickles (they're good!), all kinds of things---AND UP TO TWO CUPS A DAY OF MILK OR YOGURT! See, if you plan it right and really have on hand the food you can eat, you won't miss those two pieces of bread.

2. You need to retrain your body to not rely on the simple carbs. Whole wheat bread is a good choice, but still, laying off potatoes, flour, bread, starchy vegetables, etc., gives your body time to adjust.

3. You're going to hit some snags and make some mistakes during the first few days on the diet---not eating fruits and bread/starches during that time helps even things out.

4. Phase one puts YOU in control by eliminating cravings, carb crashes, and eating for sugar highs. That way, when you add fruits and starches back into your diet, you'll be able to have a few that you ADD to your diet (in a controled manner)---and not lose control.

5. The good weight loss during Phase One is a major success--and success builds more success---you WANT to start off feeling successful. You don't want to short-change yourself. Unless you have ten pounds or fewer to lose or are lactating, you really should do Phase One.

Having said all of this, if you really must keep your whole wheat bread, there's nothing that says you can't give it a try--just eliminating all Phase Two food except for the two slices of whole wheat bread---and seeing how you do. Just realize that if your weight loss is slower or if you experience cravings, that might be why, and you may want to try to go it without the bread for a few days.

Admin

MomsTaxi 17.02.2013. 17:38

Difference between South Beach Diet and Atkins? What are the big differences between the two diet programs. They seem very similar. Do you have any good or bad feedback on either program.

MomsTaxi

Admin 17.02.2013. 17:38

They are similar in that both are based on low carbohydrate. For completeness, I'll add a third similar diet, the Zone Diet.

Of course, some people do better on low fat diets, and everyone can lose with a low calorie diet. But for those of us who prefer low carbohydrate:

Atkins -- For morbidly obese people. Very unforgiving diet, makes some unhealthy choices in exchange for faster weight loss. Never stay on this diet for more then six months, followed by six months of maintenance. Diet may then be repeated. Rapid regain of weight if you don't stick to the maintenance plan after the diet.

Zone -- A slow and steady diet, maybe 1-2 lbs per week. Very forgiving on mistakes. So easy to follow (except, maybe, for the lack of bread), it's almost automatic. Excellent long term results. Encourages healthy eating habits.

South Beach -- Sort of in between. Fast weight loss at start, then slows to Zone diet. As with the Zone, it encourages healthy eating habits. Almost as forgiving as the Zone Diet.

Admin

CollegeMom 12.09.2009. 05:25

Are beans allowed in Phase 1 of the South Beach Diet? I can't find my book, and can't remember...are beans allowed? I do remember that green beans are okay, but what about the beans in refried beans or chili? (can't remember what you call those).

I bought a can of both, but there are carbs in them. Anyone remember if these are okay for Phase One?

CollegeMom

Admin 12.09.2009. 05:25

Hi,

I liked Gwen's answer - she is right-on in a lot of things she said except I would not eat rice since it is about the same as eating corn wheat potatoes or other grains or starchy vegetables.

Also, according to the USDA's stats Lentils have about 34% more nutrition per calorie than any other legume bean and 86% more than corn IF they are grown in a well fertilized soil. So I eat a-lot of organic lentils I buy in large sacks off the internet from Eden Foods.

http://www.edenfoods.com/store/product_details.php?products_id=102700#nutrition

Because after I read your question I saw you were interested in optimizing your nutrition [(-:] so I thought I would give you some pointers I have learned the hard way from my own bad 'uninformed' choices so you could learn about good advice and bad advice.

You may already know this but if not let me first explain that keeping to a plan that fights against bad habits that might be on the verge of seriously tearing down your body is sometimes pretty tough - but being fit and strong versus being overweight and/or sickly is all about (1) how many calories you eat versus how many you burn and (2) IF your calories are primarily the BEST QUALITY PROTEINS or primarily junk sugar-carbs.

Please consider that it is not just how few cabs and fats and how much lean protein you eat in order to become 'stronger,' but how many absorbable non-toxic vitamin and minerals are obtained from the protein or fats you would eat.

For instance, egg whites have 89% protein, but egg whites are similar in its nutrition per calorie as to eating sweet corn that usually has only about 15% protein. So even though the higher protein egg whites ?look? good IF ALL you look at is the protein content, it is really not much better for you than sweet corn.

Not good if you understand that they identified the pellagra problem in the 1930?s south was from a diet of primarily sweet corn. [See: <> http://en.wikipedia.org/wiki/Pellagra <>]

The same is true of tenderloin versus spinach. Boiled spinach has about 56% protein to beef tenderloin?s 61% protein, but spinach has almost 700%, or seven times, the vitamin and minerals of tenderloin calorie per calorie. The problem with spinach is that the spinach calories would cost about ten times the cost of beef calories. Spending $50 per day to eat several pounds of spinach may make you as strong as a triple crown race horse, but few can afford to spend that much for their food so meat protein is what people can afford.

Take a few minutes to understand ?good? nutritional advice versus poor advice and I hope you will have learned something from my ?mistakes? that will soon help you along your way.

<><

My best to you and for your good health,
A1
[(-:]


PS1 - I posted my story and why I know what I know at:

<> http://answers.yahoo.com/question/index;_ylt=Akhczclwu5KLu1vcPNeG8Yfty6IX;_ylv=3?qid=20090914010536AAv4da0&show=7#profile-info-bKceSOSbaa <>

PS2 - I currently feel that what Dr. Fuhrman MD teaches is the best nutritional information available in the nation.

http://www.diseaseproof.com/archives/cat-low-carb-high-protein.html

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2627/2

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

http://www.nal.usda.gov/fnic/foodcomp/search/

http://www.foodnews.org/index.php

Again, I hope you consider my mistakes and would not duplicate them, OK?

Admin

amy 03.03.2009. 20:06

is it that hard to lose weight in winter i completely failed any tips? i'm a mother of 2 and winter made me more sedentary cuz its cold outside for the kids....so i stay home often. i used the same diet i was on before winter but i didn't move a pound..what can i do i wanted to lose the weight before summer but no luck.. any chance i can catch up?

amy

Admin 03.03.2009. 20:06

Step 1: Find out what your basal metabolic rate is. Go to: http://www.nowloss.com/how-to-lose-weight-keep-it-off-permanently.htm
Ignore the advertisements there. This is the amount of calories you need to eat to maintain your current weight.

Step 2: Do you exercise? Do you exercise right? Exercising right means that you monitor your heart rate and make sure that you reach your target heart rate and maintain it for the longest period of time while exercising. You have two targets a fat burn zone and an cardiovascular zone. The fat burn is usually 60% of your maximum and is easier to achieve and maintain and if your goal is weight loss this is where you want to be. Just walking/excising is a good start but if you want to get the most out of your work out find out what your target range is. If you don't belong to a gym then I recommend the Polar Fitness F11 Heart Monitor Watch.

Step 3: You need to decrease your caloric intake or increase the amount of calories your body uses in a day by 500 calories a day for a week to lose 1 pound. So you can decrease that basal number you got in step 1 by 500 calories and exercise very little(yes you still need to exercise). Or you can decrease it by 250 and exercise off 250 calories or any other combination. Remember that your basal number is the amount of calories you body needs to live. If your number were 2400 then your body burn 100 calories per hour. So if you walk for half an hour and burn 300, 50 of that is your basal.

Step 4: Count your calories, it's not hard and you'll find out that you eat a lot of the same things on a daily basis so you won't have to research everything over and over again. Balance what you eat (equal parts carbs and protien whenever possible) . One of the best websites out there is one from the FDA. http://www.nal.usda.gov/fnic/foodcomp/search/
This database has almost every food on the planet counted and weighed. (Hint: they do a lot of their weights based on 100grams. If you put 0.28 in the serving size this equals 1 ounce). Get a reliable food scale, preferably digital. Weigh everything that you put in your mouth that is not prepackaged. You need to know what you?re eating and how much you?re eating. The number one mistake is "eating healthy". Everyone thinks because it's "healthy" the portion isn't that important. A handful of peanuts is "healthy" and has nearly 250 calories! Eat enough calories and it won?t matter how "healthy" it is your going to gain weight. Great ideas for people on the go are: South Beach Cinnamon Raisin Cereal Bar(awesome snack, 150 calories, 10g of protein! 3g fiber you can not do better, also comes in Peanut Butter and Chocolate), Snickers Marathon Multi-Grain Crunch(Wal-Mart diet aid aisle), Snickers Marathon Protein Caramel Nut Rush(Wal-Mart diet aid aisle).

Step 5: Balance! In what you eat. Make sure that you are eating Protein, Carbs, and Fiber in every meal. A great way to make sure you get the protein and fiber is Kelloggs Protein Water. It has only 30 calories but gives you 5g protein and 5g fiber for 20z. Go to Wal-mart they sell a 10 pack of the powder for ~$5.50. That way when you are eating a high carb food for a snack or meal you can still get the balance.

Step 6: Smaller but more. Each smaller snacks more often instead of big meals. This really does work and will definately increase your metabolism. I eat a South Beach Cereal Bar every 2 hours all day then a good dinner. They keep me full and they taste pretty good. Caffiene is your friend. It is a natural appetite suppressant so have that cup of coffee!

Step 7: Adjustments and Variety. If you are doing your best and losing weight but your starving, increase the amount of calories your giving yourself by 100-200 calories a day. Losing weight and starving are not good bedfellows. If you starve eventually you will crack and lose the battle. The more types of exercises you do the more weight you will lose. You will work more muscles and keep your body guessing.

Step 8(optional): If you belong to a gym or have some free weights at home. Use them! Muscle takes up less space in your body than fat (pound for pound). A pound of fat sits around and does nothing all day, while a pound of muscle, even at rest burns calories(increasing your basal metabolic rate).

Step 9: Sleep, Never underestimate the power of a goodnight sleep. Will power can crumble in a second if your going through your day tired. You end up with a diminished sense of self control and tend to ?give in? to temptation.

Step 10: Find a distraction. Read a book, Ride a bike, Play a game. Whatever takes your mind off of food, do it. You will need something that you can turn to in a moment of weakness. Something that will distract you for a half an hour so that your will can reassert itself and help you to make a rational decision.

Admin

Sarah 21.03.2011. 02:43

does jillian micheals no more trouble zones really work? i want to know if jillian micheals no more trouble zone really works.I bought the video and i'm going start working out to it tomorrow. I want to lose at least 10 pounds by april 30. i weight 140 right now and i'm 5'3.

Sarah

Admin 21.03.2011. 02:43

If you combine it with a good diet, yes. I read the product reviews on Amazon.com and it does not appear to come with a nutritional plan. This is a huge mistake in my opinion.

The workout itself sounds effective.

But you can't outwork a bad diet. I recommend going out and picking up a copy of the South Beach Diet. Follow it along with the DVD and you should see some good results. The book can be had for $10 or under. Check Amazon, too.

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