Losing weight isn't a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special exercises or even the 'magic' of pills or fitness gadgets.

Want the secret to weight loss?

There is a major flaw in the low fat diet plan and scientist are finally having to admit to it. Very little of your bodies Cholesterol comes from diet. Your body manufactures most of your Cholesterol from Carbohydrates. The culprit of turning these carbohydrates into fat is Insulin.

Not mixing certain food types is a dietary concept out there now that actually makes some sense. For example it is a fact that if you eat only a fat and a protein together the fat goes right through you. Dietary fat by itself is not the culprit but when you add a carbohydrate to the mix the body will turn the dietary fat into body fat. If you eat a little protein and carbohydrate (Low Fat Diet) together your body will make fat to either store or use for energy depending on your activity level at the time.

Decreasing your intake of concentrated sweets, like sugar sweetened food and not overeating starches like breads, pasta and potatoes you may keep your body from the overproduction of insulin. Carbohydrates actually have a metabolic affect that make any fat you eat worse for you.

Exercise really is the key for healthy weight loss. By increasing the strength and mass of your muscles you are better able to burn calories. Exercise makes the rest of your everyday activities easier therefore burning up more calories not only from the exercise but from having more energy to complete your daily activities. Having that energy is more likely to keep you busy so you think about eating less often.

Not eating 3 hours before bedtime is something you may have heard that will help you loose weight. There is much truth in this too, for more than one reason. We know that if you go to bed shortly after a big meal you don't sleep as well and you also don't have a chance to “work off” your meal but their is also another big factor.

Exercise first thing in the morning now makes some sense too. If you have not eaten after your evening meal your body in the morning is fasting. If you exercise before breakfast it forces your body to burn fat. It looks like if you followed that exercise with a protein breakfast.

Quality protein sources like that found in meat, eggs, fish, and nuts is the best and quickest way to build lean body mass when you are part of an exercise program. Lean body mass (muscle) will help you burn calories. Because carbohydrates are what turns dietary fat into body fat it is healthier to avoid the carbohydrates than to avoid the fat because frequently by avoiding naturally occurring fats you also avoiding good quality protein sources.

Protein requirements are figured based on lean body mass so it is difficult to state the requirements. An average sized adult female (about 140 lbs) requirements are 50 grams protein a day but may need to be as high as 75 grams when very active during an exercise program.

Tip on foods to eat and foods to avoid

Avoid

All sugar sweetened foods if you are serious about a weight loss program. As often as possible foods that is all or almost all starch content like potatoes, white bread, and pasta.

Processed foods often have unhealthy fat sources and chemical additives that drag your system down.


Eat

All vegetables especially green vegetables raw vegetables and salads.

Meat, eggs, nuts, fish, tofu and beans. Whole grain cereals, pasta and breads.

The carbohydrates you do eat make them from whole foods in their natural state fresh fruit with the skins because the extra fiber will help with the carbohydrate digestion.

Fresh fruits to get your vitamins needed to make you feel good while exercising and taking care of your health.

With this we have come back to the basics again. Eating whole foods in their natural state is always your best bet. Now we can see why our grandparents could eat bacon and eggs for breakfast and still be in great health. By eating certain foods at certain times and with some moderation in what we eat we can eat well and feel great doing it. We can improve our health and emotional well-being while improving our physical body.

Rule of Weight Loss

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities.

Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke.