"Patti inspires me to push myself, workouts never get dull - she clearly knows her stuff, she is funny, tough, and humane."
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Questions
To get answers to the questions below click on the question text
- How do I read the label on food items?
- I am trying to watch what I eat and I am finding it hard to figure out what exactly a portion size looks like. Do you have any suggestions besides measuring my food all the time?
- I am trying to be more aware of the fat content in food but when I go shopping. What exactly are the differences between fat-free, low- fat, etc?
- I have cut calories to try to lose weight and I have not lost anything. Is there a reason for this?
- Why it is so important to eat breakfast, I do not seem to have enough time in the morning?
- I like to have a glass of wine with dinner. Does that really have a strong effect on my weight loss program?
- I am hearing a lot about the importance of fiber. Can you tell why it is important to have it in your diet?
- Is it really important to drink water or can I just get by drinking sodas and juices during my day?
I have cut calories to try to lose weight and I have not lost anything. Is there a reason for this?
Putting yourself on strict diet in an attempt to lose weight is a plan guaranteed to backfire. Your body is programmed to defend your normal weight, so when you severely cut calories to, say, less than 800 to 1,200 a day, your metabolism rate adjusts to conserve the few calories you do eat. People often call the “survival mode”, basically your body reduces its metabolism so it can survive on what little calories it is getting. It is like trying to run your car without fuel. I suggest that you include exercise in your daily activity while you eat small meals through the day, this allows you body’s metabolism to stay a steady burn rate. You will then see results!
Why it is so important to eat breakfast, I do not seem to have enough time in the morning?
When you wake up in the morning your body has just come from a long resting and repairing stage. It is ready to start the day and all it needs now is energy. If you do not eat breakfast your metabolism stays slow. You need to jump start your metabolism and eating is the only way you can do this. If you find yourself short on time a quick protein shake will do the trick. Whatever you do eat it is important to get both carbohydrates and protein so you stay full longer.
I like to have a glass of wine with dinner. Does that really have a strong effect on my weight loss program?
Alcohol not only increases the total number of calories of your meal but also tends to be converted to and stored as fat. Your body spends it time getting rid of these toxins and storing it as fat does that. While your body is doing this it is taking energy away from proper digestion of your food. So your body is not working at its best!
I am hearing a lot about the importance of fiber. Can you tell why it is important to have it in your diet?
Fiber does a lot for you; it helps you feel full and it useful in flushing toxins from your body. When you overeat your body tends to store calories as fat. But fiber, which also helps to reduce cholesterol, helps your body process foods more efficiently, thereby reducing the number of calories that would be stashed away as fat.
Is it really important to drink water or can I just get by drinking sodas and juices during my day?
It's so simple, yet water is often ignored. About 70% of your body is made up of water. Water is needed for every single metabolic process, including protein synthesis. Whether your training intensity is high, you have just started a workout program, or you are still thinking about getting into that gym one of the simplest things you can do for your body is to drink more water.
1. You Aren't Getting Enough
Soda and coffee doesn’t count. In fact, though they are liquid beverages, the caffeine in both can increase fluid loss through dieresis. When this happens, the body begins storing water (see #4). Conventional wisdom tells you 6-8 glasses of water is enough per day. Since you're training for an unconventional physique, you need more. Aim for at least a half-gallon to a gallon per day, depending your level of conditioning.
2. Water Clears Out Toxins
Water flushes out toxins and other metabolic waste products from the body. Water is especially important when following a "high protein" diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you're eating big to gain weight, then you need even more water to help your kidneys do their work.
3. Water Helps Metabolize Fat
Without enough water, the kidneys can't function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys' work, it burns less fat. In addition, water can actually reduce feelings of hunger.
4. Water Reduces Fluid Retention
Contrary to popular belief, drinking water can actually help you shed excess water weight. When water is in short supply, the body, thinking there's a shortage, begins hoarding it. This water is stored in extra cellular spaces. In other words, your skin starts looking soft and puffy.
5. Water Keeps You Regular
Too little water, and your body steals it from organs such as the colon. When this happens, you experience constipation. Plus, water allows you to digest your meals efficiently. This is especially true when you're consuming over 4,000 calories a day.
6. Water Helps Individuals Who Get Too Much Salt
If water retention is a chronic problem, it may be because there's too much salt in the diet. The higher the sodium intake, the more the body tries to retain water (to dilute its concentration). Either reduce salt intake or drink more water.
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