30 Power Foods for More Fat Loss

In order to get the most accurate information about which power foods help you to lose more fat I asked this question of  expert Mike Roussell.
He gladly allowed me to share his answer with you today.

Here is what Mike had to say

30 Power Foods for More Fat Loss
by Mike Roussell PhD(c)
Warp Speed Fat Loss

Good food is an extremely important part of any fat loss diet. The food you eat is actually going to drive (or inhibit) your fat loss.
I have put together a list of 30 Powerfoods are the kings of ‘healthy foods’.

They will get your body primed not only for rapid weight loss but greatly improved health.

These 30 Foods (if not all then most) should be the center pieces of your nutrition as they are loaded with vitamins, minerals, phytochemicals, essential fatty acids, fiber, essential amino acids, and all kinds of other good stuff that we don’t fully understand (we just know it is good for you).

I wanted to use this list to supercharge your nutrition – hopefully you’re eating lots of these already.
They are chunked into 5 groups: Starches (faster acting carbs), Fruits & Vegetables (and non starch carbohydrates), Proteins, Fats, and the Powerfood Outsiders (these don’t really fit into any of the previous categories but that doesn’t take away from their nutritional power).

Starches
* Amaranth
* Quinoa
* Oats
* Yams

Fruits & Vegetables
* Apples
* Blueberries
* Broccoli
* Onions
* Oranges
* Pomegranates
* Pumpkin
* Raspberries
* Spinach
* Tomatoes
* Beans

Fats
* Avocado
* Extra Virgin Olive Oil
* Flaxseed/flaxseed oil
* Walnuts

Proteins
* Lean Poultry
* Salmon
* Lean red meat
* Omega-3 Eggs
* Cottage Cheese (with Live Cultures)
* Milk Protein Powder Blend

Power Foods Outsiders
* Green Tea
* Cinnamon
* Garlic
* Hot peppers

Which ones are you eating? Which ones aren’t you eating? Make note of the ones you aren’t eating and make sure you pick them up next time you go shopping.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day.
To start losing weight fast visit Warp Speed Fat Loss.
Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives.

Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

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How to Find An Online Weight Loss Program

If you decide to sign up for a weight loss program to give you the support and information needed to help you to lose that excess weight then you might elect to sign up for an online program.

But precisely what should you expect from an online weight loss program?

There are literally hundreds of online weight loss programs available and these will clearly vary to some degree. Nonetheless, there are a few things that you should look for before committing yourself to a particular program.

Internet online weight loss programs are basically membership sites that charge you a monthly fee for granting you access to the content contained within the website.

Prices vary widely and you have to do a little bit of comparison shopping but you should find what you are looking for at a very affordable price. When you look around you will also find a handful of free sites and, although these can certainly be worth a look, you will generally find that such sites are not of a particularly high quality.  But if you are really strapped for cash a free site might be right for you.

One point to note is that a growing number of sites target particular groups such as men, women or the over forties which usually means that the content is better tailored to the group’s particular needs.

Having signed up for an online program and paid your first monthly fee you will get access to the site and you should look for a site that gives you a minimum of three things within the members’ area.

• First of all, you should find high quality dietary information covering just what you ought and ought not to be eating. There should also be a wealth of suggested menus and recipes and, on the better sites, even cooking tips and advice about how and where to shop when you are trying to lose weight. You might even find that the program will offer you money saving coupons.

• Then, you want to find comprehensive information on workout and exercise programs that are designed for members with a range of different fitness levels. You also want to see detailed directions for the exercises including illustrations. On the best sites you will even see that exercise videos are included and that you are able to create your own customized workout programs that focus on particular areas of your body that you wish to improve.

• The greatest difference between a local weight loss program and a web-based program is that you do not have the face to face contact with other dieters and your group leader on the internet. However, a message board or forum within the members’ area can do a great deal to close this gap and should be considered as the third important element of any web-based program.
  A message board give you the ability not only to talk to other dieters and seek their advice, but to also follow other conversations and pick up a host of valuable tips. It may not be quite the same thing as meeting other dieters in person, but a well run and busy message board can be very helpful.

In spite of the fact that weight loss programs do vary the three elements detailed here are the core of any program and if even one of these elements is omitted then you should move on and find a better program.

Most online weight loss programs off a trial period that allows you to try the program out and if you do not like it you can request a refund. This is a pretty important factor when looking at these programs as there is a good chance that you may want to take a look at 3 or 4 before deciding on which one is perfect for you. Don’t settle – get one that’s right for you and you will reach your goals. Stick with one that isn’t right for you and you’ll find yourself tossing away good money.

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Weight Loss DVD’s May Be Perfect For You

Are you too shy to workout in front of strangers?
Does walking or running in your neighborhood scare you a bit due to loose dogs?
Live in a high crime neighborhood?
Is the weather too hot or are the streets to icy to jog?

If you answered yes, to any of the above questions then there is a good chance that a weight loss(exercise) or workout tape or DVD is right for you.

Some people feel self conscious when they work out at a gym–or simply do not enjoy running, walking or bicycling around their neighborhood. If you would prefer to exercise in the comfort of your own home and not have an audience, then a weight loss video is for you.

In choosing a weight loss video that is appropriate for you, consider how much weight you need to lose, how many pounds you want to lose per week, and how much time you have to devote to exercise. Be realistic and honest with yourself!

You then need to choose the weight loss video or DVD that is right for you. Be aware that there are plenty of videos that say that they are suitable for beginners when in fact they are too complicated. If you are not a beginner, then the search for the right video is simple, but if you aren’t, then it can be more difficult.

Of course, you will need to do your research. One option is to check fitness websites to find out what their recommendations are for novices. Another option is to read reviews in a variety of fitness magazines.

Fitness magazines are a wealth of information. Read the reviews from fitness pros. These individuals know what they are talking about. They review workouts on a regular basis and assess them based on their level of safety and also based on skill levels.

The Internet also has lots of reviews on weight loss videos for you to peruse. Search around to read as many reviews as possible. Did the people who used the videos love it or not? Did they lose weight or not? How much weight did they lose? How long did it take for them to lose the weight?

The longer customer reviews are, the more beneficial they will be to you. Be aware however that not every review may be 100% accurate. The more you read the better all around idea you will get about the videos or DVDs in question.

It is extremely important that you are honest about your present fitness and skill level. If you have been living a sedentary life for quite some time, then you run the risk of hurting yourself if you jump right into working out to an advanced video.

On the other hand, do not assume that because you are skilled at one form of exercise that this automatically means that you will be skilled at another. For example, just because you have been running for many years does not mean that you will be as equally proficient at aerobics or yoga.

It is always best to start with an introductory video that matches where you are in your fitness level today. It is also wise to heed the warnings that all weight loss videos mention on the book and at the start of the video. The guideline states “Check with your doctor before beginning this or any other exercise program.” Being safe is always better than being sorry.

Even if you are a healthy person this is important advice! Those who have a history of health problems or conditions such as high blood pressure or diabetics; should never start to work out to a weight loss video before checking with their doctor first.

 

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Take Weight Loss One Size at a Time

Many dieters will often purchase clothes for a new size that they hope to reach by the end of their diet.

While this may seem like a good motivational factor, in fact it can sometimes have the opposite effect – especially when that target weight is many, many months away. After all, that dress in a smaller size you love right now might not be available in six months time.

So why not try a stage-by-stage investment in new clothes, rather than one big bulk buy upon reaching a target weight.  Start by, as you usually would, setting a target weight. For ease of maths sake, for this example let’s say you wish to lose 20 pounds.

Take your target weight and divide it into quarters, so in this case it would be 5 pounds at a time. At the end of each quarter, having achieved your goal weight, go and buy some new clothes in your new size.

With most people a 7 pound weight loss will result in one pant size difference, so you may want to divide your weight into 7 pound groups.

The effects of this are two-fold. The most obvious of this is a reward for hard work much sooner than most originally expect. You’ll find going in to a store and buying clothes in a smaller size, that look and feel better, an exciting experience and it should hopefully motivate you to continue.

Most diets require good motivation for them to be successful and this is one of the best ways to do it. Shopping will also give you fresh determination, as you may see things that don’t fit yet, but you know if you continue will fit.

Then there’s a slightly more cynical advantage, but an important one nevertheless. As you purchase your new clothes at quarterly intervals, throw away, give away or sell at a yard sale some of your largest sized clothes.

This will create a sense of ‘no going back’ – if you don’t continue with your diet, you’re going to have to go and buy new clothes that are a size you’re not comfortable with.

Having clothes in your largest size readily available isn’t great for motivation, as it’s too easy to just think it doesn’t matter and slip back into your old wardrobe. Regular treats and rewards, while kissing goodbye to your old clothes and size, will see your diet a success.
After all, that dress in a smaller size you love right now might not be available in six months time.

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Lose Weight and Enjoy Your Favorite Foods

No one ever said that you can’t enjoy your favorite foods while dieting. And in fact you will have better success if you keep a few of your favorite foods in your diet.

It is highly likely that at least some of your favorite foods are high in fat, and therefore every diet in the land will tell you to forsake them. However, you should always view a diet as a lifestyle change, or you’ll spend your life yo-yoing from one weight to another. Looking at it like this, is it really possible that you’ll never touch your favorite foods, ever again? Of course not, and that’s why diets tend to fail.

The key word here is ‘moderation’. There is truly nothing wrong with having a curry on a Friday night, so long as it isn’t every Friday night. Make it a monthly event, set in the calendar, that you can look forward to. But you must be strict – if you break and indulge in a curry before that set date, the date needs to move back another four weeks.

If a calendar-strict system of operation won’t work, then perhaps altering the days on which you diet will. Try dieting 80% of the time, or put simply, on week days. Most of our socializing – and therefore, our indulgent eating – happens on the weekend anyway.

So make Saturday and Sunday a diet-free zone and indulge. You aren’t going to lose weight as quickly this way, but it definitely is more conducive to building a slimmer lifestyle that you can stick with for years.

Then there are the small changes you can make to your favourite foods that keep the essential reason you enjoy them but lower the fat content. Making foods more diet friendly takes a little effort, but it’s worth it. For example, a typical English fry-up is calorie laden and would make most dieticians scream with horror.

Yet with a little alteration, it might be a little heavier than salad, but it’s not in the red zone. To begin, switch from frying or scrambling eggs to poaching. When choosing your bacon, be selective, buying cuts with as little fat as possible – then grill, not fry. You can also try microwaving bacon, which is even better, but it is something of an acquired taste. Switch the butter for your toast to a low fat one, grill your sausages, leave a tomato uncooked and use low-fat baked beans. Small changes, but big ones when it comes to fat content.

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Dear Diary … A Way To See What You’re Doing Right – And Wrong

A diet should be approached almost like a training regime for a major sporting event. You can just pick up a book and follow it, but investing a little more time and preparation into your diet, what you’re going to eat and what you’re going to achieve will pay dividends in the end.

The first thing you should do is identify any food triggers you have. People rarely eat due to hunger and hunger alone, so try and figure out what circumstances, situations or events are more likely to make you reach for the biscuit tin. Classic comfort eating is a good start, but also look at social interaction and if you eat more or less after a busy day at work. You need to learn your eating patterns, which may sound odd, but few people are actually fully aware of why and when they eat on a long-term basis.

The easiest way to do this is to keep a food diary for at least a fortnight – a month is better – prior to starting any dietary regime. Write down the time of day you ate, what you ate, how you were feeling at the time and if you were hungry. Keep this as precise as possible with as much information as possible – after a couple of weeks, you should begin to see a pattern to your eating. You’ll probably find that you eat higher fat food when you’re tired or smaller portions when you’re in a rush, but the key thing is to identify behaviour unique to you.

Armed with this information, you can plan a diet properly. If you’ve found you go for the quickest option when you’re tired, you can prepare a low-fat meal in advance which is ready when you need it. You can also identify ‘danger points’, such as social occasions, and while you don’t need to stop going out, just being aware that you’re likely to eat more while socialising gives you power to control it, such as by cutting down on food during the day or eating within moderation while out.

And remember to note down everything you drink as well, particularly alcohol. With this information, you can tailor a diet to suit you and help ensure success.

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Cutting Down Doesn’t Mean Cutting It Out

People go on diets for all sorts of reasons: health, cosmetic, personal well-being. It would take a very strong person to never have any kind of anxiety over their weight, whether they be male or female, young or old. The benefits of dieting are obvious, and are extolled far and wide – especially in this day and age when we as a species are, more than ever, fixated on looks and weight. Although glossy magazines are frequently and often correctly criticized for contributing to a widespread sense of poor body image chiefly but not solely suffered by adolescent girls, diets come with a real sense of pressure – lose weight or bear the consequences!

Sticking word for word to a diet plan is, in these circumstances, a real strain on anybody. Having no room for maneuvering  only serves to increase the pressure and for many people the added pressure can lead to a damaging collapse. Think for a moment of people who drink too much – having to stop immediately and completely can often have terrible consequences, with a week or so of cold turkey leading to a damaging and depressing binge. Cutting down on “naughty” foods can be viewed in the same way. Complete bans on rich sauces, juicy cuts of meat and sweet cakes might easily read like a charge sheet, and a fortnight of tofu might just lead someone to rebel and make a defiant decision to eat a pizza loaded with toppings – and this can have really damaging results.

It’s much better to live by a motto that doesn’t sound like it would fit above the gates of a maximum security prison. A good one is “Moderation in all things – including moderation”. Of course it’s a bad thing to have pasta with rich sauce one day, gooey pizza the next and deep-fried goodies afterwards, and to add desserts into the bargain. On the other hand, life is for the living and it would be a depressing existence if you didn’t indulge yourself once in a while. Just make sure it is once in a while, and not once a day!

Weight Loss Plans and Weight Loss Tips
It is advisable to assume that any mention of a product or service on this website is made because there exist, unless otherwise stated, an affiliate connection between the product or service owners and this website.

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