eat slowly for better fat loss

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If you’re concerned about gaining weight over the upcoming holiday season, consider eating more slowly and you might consume less, a study suggests.

Diet experts have been touting this advice for years, and now nutrition scientists at the University of Rhode Island have some new data to back it up.

They had 30 normal-weight, college-age women come into a laboratory for lunch on two separate occasions. Each time, the women were offered a huge plate of pasta with tomato-vegetable sauce and grated parmesan cheese, plus a glass of water.

They were asked to eat until the point of comfortable fullness. On one occasion, they were instructed to eat as quickly as they could; on the other occasion they ate slowly and put down their spoons between bites.

They did not know the food and water was weighed before and after the meal to determine the amount consumed.

Findings:

•When eating quickly, the women consumed 646 calories in about nine minutes.

•When eating more slowly, they had an average of 579 calories in about 29 minutes.

“They ate 67 calories more in nine minutes than they did in 29 minutes,” says lead researcher Kathleen Melanson, director of the university’s Energy Metabolism Laboratory. “If you add that up over three meals a day, that’s a big difference in calories.”

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Upon completion of the meal and an hour afterward, the women were less satisfied and hungrier when eating quickly compared with when they ate slowly, she says. They said they enjoyed the meal more when they were taking their time.

Not surprisingly, the women drank more water when they ate more slowly, and researchers are doing a follow-up study on whether that factor contributed to their feeling of fullness.

One way to help control calorie intake during Thanksgiving “is to slow down and savor and enjoy your food more,” Melanson says.

“Put down the fork between bites and take time to have a conversation and linger over the meal,” she says.

But Barbara Rolls, a nutrition professor at Pennsylvania State University, says another study showed that people who paused between bites actually consumed more food during a meal.

“Eating rate is hard to change, so eat at a pace that maximizes your enjoyment of the food,” Rolls says. “If slowing down and savoring the flavors and textures of foods leaves you feeling more satisfied, go for it.”

Still, there are reasons not to stuff yourself too quickly at the Thanksgiving feast.

“Satiety signals take time to be experienced, so after you have eaten an amount of food that should be satisfying, you may want to wait 15 to 20 minutes before deciding if you are still hungry,” Rolls says.

Copyright 2007 USA TODAY, a division of Gannett Co. Inc. All Rights Reserved.
2006-11-16 12:50:19

Angelina jolie diet secrets

To get ready for her new movie Tomb Raider, Angelina Jolie had spent a few months on a special diet. Jolie’s been forced to swap cigarettes and coffee for steamed meat, vegetables and soya milk. ‘It’s an interesting test because I used to smoke and drink and I used to not eat breakfast but have a cigarette and coffee”, Jolie said.

Although Jolie admits that Croft is the role closest to herself, playing her was one of the hardest things she has ever done. “It was such a challenge physically,” tells Angelina, who prepared for the role by following a training regime that included kickboxing, canoeing, street fighting and yoga. “A special diet also helped me shape my body. I ate steamed sea bass or steamed beef and vegetables, and I had no sugar and only drank soy milk.” Angelina had lost weight from overwork and was glad the training and healthy diet helped her put back on a few pounds of curves.

“I’m all for curves on a woman, and feeling sexy,” she says, “and I never felt healthier or stronger than during the filming of this movie.” Jolie performed almost all of her own stunts in “Tomb Raider,” which include sword fighting, spear throwing, dog sledding and bungee jumping. For the bungee-jumping sequence, she went through three months’ training. “The most difficult thing was learning how to do bungee ballet,” she recalls. “It took a while to learn how to work with the harness.”

When Angelina Jolie was married to husband Billy Bob Thornton, they were really focused on cleaning up their acts. Angelina said, “No more smoking or drinking, and a sugar-free diet. They want to be really healthy before they embark on having children”.

jessica alba diet secrets

One source reports Jessica Alba has been on a diet since the age of 12. Jessica said, “Everyone in my family is heavily overweight. I wanted to be healthier, so I started cooking for myself when I was 12 years old. When I eat breakfast, I’ll have an egg-white omelette and fruit, or cottage cheese and a peach. For lunch, I’ll have a salad. Dinner is usually vegetables and chicken or fish. During the day I’ll have some dried fruit, or I’ll have a chocolate or strawberry frozen yogurt. I don’t really eat desserts or bread.”

Regarding her workout routine, Jessica said, “I try to work out every day for 45 minutes to an hour. I start out on the treadmills or elliptical machine for 10 to 15 minutes to get my heart rate up to 180 beats per minute. Then I do 50 lunges and crunches. Next I get back on the machine for another 10 minutes. Then I work on shoulders, biceps and triceps. I do that nonstop for four sets. When I work out, I have energy and feel good about myself.”

jennifer garner’s workout playlist

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why a personal trainer in orange county

Here are just a few reasons why you will benefit from Newport coast Personal Training…

Knowledge- Our experienced trainers know how to get YOU in shape fast, don’t leave your fitness up to chance.

Time Is Money – You can try to do it on your own through trial and error, but you maybe wasting a lot of time. Our trainers will have you seeing results faster than you thought possible.

Motivation – Our trainers will keep you focused and on track towards reaching your goals!

Convenience- Getting in shape is easier than ever before, we create your program around your needs, your busy schedule! We can even bring the workouts to you, your home, office or location!

jennifer garner workout plan

Jennifer Garner

Jennifer Garner

The goal: Lean down Jennifer Garner’s athletic physique into that of a “Ninja-like superhero — silent, quick and graceful,” for her role in “Elektra.”

The workout: Ten-minute warm-up on the treadmill, followed by a “movement-prep” workout, including light stretching, leg swings, lunges and squats, created by trainer Valerie Waters. Garner alternated between a cardio workout and full-body circuit training. The cardio workout typically centered on about 30 minutes of interval training: running hard for two minutes, then one minute of walking, before picking up the pace.

When circuit training, Garner would combine a series of upper body, lower body and ab exercises. For example: a set of chest presses, followed by a set of lat pull-downs, squats and then crunches on a stability ball. She would complete the circuit three times with little rest, then follow with another series of exercises for the same muscles. After three more rotations through the circuit, Garner did some light stretching and was finished. Garner worked out 45 to 60 minutes a day, five or six days a week.

The signature move: Reverse lunges with a medicine ball to work legs, glutes and abs. Holding a 4-pound medicine ball in front of her, Garner would take a large step back with her left leg while bringing the ball down to her right hip. After eight repetitions, she would switch to the other side.

The diet: A combination of protein and carbohydrates every three hours, keeping a close eye on portion sizes. Garner’s breakfast typically included an egg-white omelet chock-full of vegetables, with a serving of fruit — ideally blueberries, says Waters. Other breakfast options were high-protein Kashi cereal with soy milk, or oatmeal mixed with protein powder.

Three hours after breakfast Garner had a mid-morning snack, such as an apple and almonds, or fruit with yogurt. Lunch was a salad with chicken, or a turkey wrap made with a whole wheat tortilla and vegetables. For dinner, she usually had chicken or fish, with more vegetables. Garner limited her starchy carbs, such as breads and pastas.

The results: Garner, is now long, lean, powerful — and tight: “This is the best body she’s ever had,” says Waters.

jessica biels workouts

Jessica Biel

Jessica Biel

The goal: Carve Jessica Biel’s muscles so she looks like a vampire-slaying, comic-book character sprung to life in the film “Blade: Trinity.”

The workout: Five-minute warm-up on the treadmill, followed by three to five minutes of light stretching, then a weight workout that changed from week to week. Sometimes Biel and trainer Bobby Strom would isolate a body part, such as her shoulders. Other times, Biel focused on opposing body parts, such as chest and back, biceps and triceps, or quadriceps and hamstrings. This allowed Biel and Strom to keep rest time to a minimum and work muscles until they were fatigued. Next, a tough cardio session: at least 45 minutes a day, six days a week, with Strom keeping close tabs on Biel’s heart rate. They rotated between using routine cardio equipment and martial arts, kickboxing and plyometric circuit training drills.

The signature move: Plyometric jumping squats. Biel would squat on a balance board, use a burst of power to leap into the air, then land back on the board and resume the squat position. She did 12 repetitions of this demanding move. “She loved it,” said Strom, “but she hated it, too.”

The diet: Three meals and three snacks daily. Breakfast: oatmeal with diced apple and cinnamon, and a side of protein (typically one egg scrambled with three egg whites). Lunch and dinner: about 4 ounces of protein (fish, chicken or lean red meat) with a vitamin-rich salad (spinach, asparagus, broccoli) dressed with lemon and a teaspoon of olive oil. Snacks varied but included soy-based protein drinks made with nonfat milk, protein bars or an apple and a dozen unsalted almonds.

The results: Although Biel was in good shape to begin with, she lost 10 pounds and reduced her body fat by 10 percent.

How did Hilary swank get in shape

How three actresses buffed up

By Los Angeles Times

Hilary Swank

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Hilary Swank

The goal: Sculpt Hilary Swank’s slender body into that of a boxer, with a wide, full back and a boxer’s round shoulders, a transformation that plays out on the screen in her Oscar-winning role in “Million Dollar Baby.”

The workout: Two hours of boxing practice daily with trainer Hector Roca provided Swank with a great cardio workout as the actress prepared for her role by sparring and hitting the heavy bag and speed bag. So trainer Grant Roberts and Swank focused exclusively on weights and nutrition to help her build up her light frame.

Their workouts varied, focusing on single body parts, upper- and lower-body workouts, and opposing body parts. A key to the workouts, Roberts said, was “training beyond failure” using drop sets: For example, Swank would take a pair of 35-pound dumbbells to perform as many shoulder presses as she could, with Roberts spotting her to safely squeeze out the last few reps. Then she’d pause just long enough to pick up a lighter weight, say 25-pound dumbbells, and perform more presses until fatigued. She would continue to work her way down the weights until 15-pound dumbbells felt like a ton of bricks.

Because Swank was playing a boxer, there were no froufrou touches. How, for example, did she finish off a typical leg workout? A little move that Roberts likes to call “pushing the truck”: He would take Swank outside and have her literally push an SUV in neutral gear across the parking lot. “Sounds crazy,” Roberts said, “but it’s a very good finisher for polishing off the legs.”

The signature move: Pull-ups, to sculpt her back and biceps. Swank couldn’t do one when training began. Nine weeks later “she could bang out 10 reps, easy,” Roberts said.

The diet: High protein, low carb — more extreme than Roberts would recommend for the average person. Swank consumed about 4,000 calories a day, or more than twice what the average woman would need, but an amount that allowed the actress to build muscle weight even as she was burning substantial calories during her vigorous gym workouts. Breakfast: usually a protein shake blended with egg whites, oils, vitamins and minerals. Similar protein shakes were used as snacks throughout the day. Lunch and dinner: fish and lots of green vegetables. There was little variation, and on most days Swank’s carb intake was a stingy 50 grams or less. “I’ll be honest. It was not a pleasant diet,” Roberts said.

The results: Swank gained nearly 20 pounds of muscle and impressive abs. She also earned the admiration of “Million Dollar Baby” director Clint Eastwood, who has bragged about Swank’s transformation, noting that the movie billboard and posters that show Swank’s rippling back muscles needed no photographic touch-up.

gisele bundchen diet tips or are they?

Supermodel Gisele Bundchen has revealed the secret to her amazing figure–cheeseburgers. Yup, you heard me…cheeseburgers!

The leggy supermodel, who is infamous for her stunning figure, admits she is a carnivore when it comes to her diet and was even munching at McDonalds when she was “discovered” at the age of just 14. She said: “I like meat, real meat. It’s delicious.”

Despite her appetite for burgers, Gisele balances out her meat-heavy diet with rigorous exercise, she says, “I’m very athletic, so I guess because of that I get to eat what I want.”
Yes, yes I know, I want to hate her for her gorgeous bod too but she’s too damn cute to hate on.

Jennifer aniston workout tips for broken hearts

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The other day my personal trainer found an ideal way to motivate me. Exhausted after doing about 12 chest flies, I told him, “Nope, can’t do any more.” “Yes you can,” he insisted, and he held up his fist in front of me.

“It’s your ex-boyfriend’s face,” he said as I crunched the weight pads forward, “You’re squeeeeezing his face.” I could do one more … even two … easily.

Getting into shape is a great way to get out of the just-dumped dumps. Even celebs like Jennifer Aniston know that turning to the gym is better than sulking over the latest tabloid featuring “Brangelina.” In a recent interview, Aniston told Oprah Winfrey that she got over her heartache by attending regular yoga classes, and that they helped her attain an inner calm. “I’m doing the yoga thing — y’know the mind, body, soul of it all,” she said.

Doctors agree that exercise can rival drugs or therapy when it comes to the mild or moderate depression one gets at the end of a relationship. Just 30 minutes of aerobic activity, done three times per week, can cut mild depression in half.

But take it slowly. “It’s important not to overtire yourself,” say editors at WebMD. Start with simple activities such as walking, bicycling, swimming or jogging.

Six Ways Fitness Can Heal Heartache
People split up for various reasons. But there’s a fitness solution for every kind of breakup:

1. He cheated on you: Break out the gloves. Turn your vengeful feelings into something productive. Sign up for a martial arts, tae bo, boxing or kickboxing class to channel your aggressions

2. He’s just not that into you: Get a little self-esteem boost. Try the bikini workout. Strip aerobics will make you feel sexy and give you the confidence you need to go back to dating.

3. You’re a commitment-phobe: Do a half-marathon and turn your desire to run away into a real workout.

4. Zzzz… he was a snoozer: Try a trendier, multifaceted workout like Budokon (a favorite of ‘Friend’ Courteney Cox) — an invigorating blend of martial arts, yoga and meditation.

5. You have different musical tastes: So his favorite band is Mili Vanilli but you like Green Day. Seek out music-related workouts where you’ll find like-minded souls. Many gyms offer hip-hop and Latin dance classes. Some cities even offer punk-rock aerobics.

6. You want a baby, he’s not ready: Channel your inner kid by skipping, jumping rope and trying a game of kickball.

Margit Detweiler is the former editorial director of AOL Diet & Fitness/Health