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Choose to Lose
Published 03/4/2006 | Low Fat , High Fiber | Rating:

Fat is the enemy. Fat makes you fat. The creators of the Choose To Lose Diet say itís not sugar and starch that causes obesity Ė itís the fat in foods that packs on the pounds. You can also forget what youíve heard about the dangers of overeating Ė itís not how much you eat, itís what you eat thatís causing your weight issues. The world is your buffet when youíre loading your plate with low-fat meats, nonfat dairy and nutrient-dense, fiber-rich carbohydrates such as fruits, vegetables and whole grains.

The school of thought behind the Choose To Lose diet is that itís not the carbs that have to go, itís the fat. In reality, if you want to lose those extra pounds, you need to consume good carbs. These foods are responsible for fueling your metabolism in order to burn fat. Nutritious carbs also keep you feeling full so youíre less likely to binge. You wonít have to cut calories to shed your extra pounds; youíll just have to reduce your fat intake.

By reducing your carb intake too much youíre actually doing more harm than good. Your glycogen stores donít get filled up, leading to loss of stamina and endurance. The secret to weight loss is based on the success triangle made up of a low-fat diet, adequate intake of nutrient-dense, fiber-rich calories and aerobic exercise.

Strategy 1: Put Less Into the Fat Stores
The less fat you put in your fat stores, the less youíll need to remove later. This can be accomplished by following a low-fat diet. With Choose To Lose, youíll utilize a Fat Budget and an effective diet routine. In addition to not adding fat, you also need to remove fat thatís already being stored. This is accomplished with strategies 2 and 3.

Strategy 2: You Have To Eat to Lose Weight
You need to consume enough calories to keep your basal metabolic rate (the amount of energy the body uses when itís at rest) going. Your BMR should be kept at its highest rate in order to burn fat at a maximum rate and to minimize your fat stores. This is accomplished by eating the proper foods, such as fruits, vegetables, whole grains, non-fat dairy, poultry, fish and seafood.

Strategy 3: Build Muscle to Burn Fat
Exercise is a must when following any weight-loss program. You donít have to go overboard. A basic walking routine will suffice. The goal is to build muscle, which will burn fat. The more muscle you have, the more fat youíll burn. Just 30 minutes of walking at a brisk pace will suffice.

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User Reviews
  • Comment #1 (Posted by catherine harrison)
    THANK YOU!!! This is wonderful.
  • Comment #2 (Posted by adrienne silver)
    The above info is O.K. for the average person who can exercise to lose weight but what about the person who has a handicap and cannot exercise? What can be done to help them? We try and try but get frustrated when the diet used by healthy people doesnot work alone for us. Can you help with this situation, it would be a blessing to us. Thank you.A.Silver
  • Comment #3 (Posted by Linda McAllister)
    Finally the problem of exercising for the handicapped is being mentioned. Try as we might just a 30 minute walk is like saying lets go bungee jumping! If we were all healthy we wouldn't be overweight. I have Fibromyalgia, Asthma, Arthritis, recovering from shoulder surgery,etc. I'd love to exercise more. I, like many more overweight, people need real help. Thanks

  • Comment #4 (Posted by Ed)
    I found the information informative. The article was not targeted at the very important issue of handicapped individuals dealing with weight loss, however, I'm grateful those people chimed in. I've found that handicapped or injured individuals get much from either physical therapist or either chiropractic attention (or a combination of the two).
  • Comment #5 (Posted by Lawrence Sims Jr.)
    How can I get a list of a typical days meal? I have tried different types of food with limited success. What would a typical breakfast consist of for instance?
  • Comment #6 (Posted by RL Mobley)
    The info.seems very simple and logical, I am, I believe an expert at diets. I have been fighting morbid obesity for 20 years now. Every year I seem to put on 10-20 pounds always trying to be sticking on some form of diet? I have a pool that I power walk in frequently because I am to big to walk to the corner and back without practiclly
    falling over dead with elevated heart rate etc. I weigh in at 470lbs. and just seem to be getting bigger. I believe accountability is the biggest problem and having someone I trust to help day in and day out. Do you have any earth shattering insight for my problem, besides quit doing so many curls with my arms to my mouth.
  • Comment #7 (Posted by Dan Hoffmann)
    This review is good general information about keeping fat out of your diet, but the carbohydrates present a bit of a problem for diabetics. Carbohydrates convert to sugar relatively quick and this is undesirable for a diabetic. This will out-strip a diabetics insulin produceing capacity. Also any sugars, or other chemicals that cannot be proscessed for immediate use generally get stored in the fat content of the body. Unfortunately these stored items can be released from the fat very quickly causeing serious problems. Meats and things that convert to sugar slower are good things and carbohydrates (fruit,vegetables ect.) should be used with some moderation. Items that are Fat free, low Fat, and no sugar added are also good. Another item to look for and totally avoid is hydrogenated oil and products that are made with it. A good diabetic diet is healthy for everyone, and will definately help people loose weight. I only wish that our food industry would promote more healthy diabetic products and research to get more palitable items on the market.
  • Comment #8 (Posted by Sam Hurd)
    I felt like all the hype and hoopla had been omited and the straight facts presented about losing weight. Thankyou
  • Comment #9 (Posted by Rosalind)
    I think this was an excellent review. It stuck with the facts. How can I get more information?
  • Comment #10 (Posted by Carol A.)
    Like Adrienne I also have concerns surrounding the handicapped individual's inability to exercise. Not being able to take part in activity strenuous enough to burn significant calories is an additional handicap. Before my injuries weight loss was difficult, but with permanent ankle and back damage just being on my feet for longer than just a short while is very painful. I used to enjoy exercise so also would appreciate any tips or suggestions on how we handicapped people can be helped to "level out the playing field" so that we might be able to incorporate today's exercise advice into our lifestyles in order to lose weight too. Thank you for any sugggestions.
  • Comment #11 (Posted by Bananaz)
    Concerning Linda and Adrienne's dilema about exercise for the handicappped: there is good news out there. There are many CD's and tapes on exercises done sitting down and without weights. You would be suprised at the number of exercises you can do sitting down! Look into them and get you body moving! You can do it, for you and your health.!!
  • Comment #12 (Posted by Vickie Rakich)
    Thank you for these excellent tips and strategies. Last year I weighed 70 pounds more than I do now. I went on a one day spirulina fast to cleanse myself before beginning a lifestyle that I knew was best for me. I have celiac disease. So I am limited to fruits, vegetables, poultry, fish and supplements to benefit my diet. I have recently discovered quinoa which is a perfect food, like spirulina. I am ridiculed by many. I appreciate this article and it's contents. Fat is one of the items I have changed from animal to olive oil and avocado in my salad at night with a 1/2 cup of pureed salmon and flaxseeds incorporated into my meal. I will pick up many new ideas from these articles; again thank you.
  • Comment #13 (Posted by Christine Jones)
    My opinion is you still need to watch the amount of food consumed...Calories consumed vs calories expended....Portion control and exercise are critical to maintaining a healthy weight.
  • Comment #14 (Posted by Kenya)
    I believe this is all very helpful for those of that reach over 30 plus. Its not the length of your time on earth its the quality of your life that counts and this advice is a help.
  • Comment #15 (Posted by Helen)
    I believe this to be a very factual & to the point diet plan. It utilizes common sense without promoting total elimination of a food group.
  • Comment #16 (Posted by Joan Csoka)
    Found it very informative - but knew most of what was said!
  • Comment #17 (Posted by Marvel Hurd Bailey)
    I is an excellent review. A lot of good information.
    Thank you

  • Comment #18 (Posted by brandie conrick)
    very informative and insight full thank you
  • Comment #19 (Posted by Larry Morris)
    i learning and this is helping me
  • Comment #20 (Posted by sandra faison)
    I am grateful that this article has made it very simple to lose weight. It is quite easy to eliminate fat than to go on carb,calorie diets and etc. Thanks for the information. Now I need to know how to maintain a low fat diet and how to prepare a lowfat meal.
  • Comment #21 (Posted by Fe Esperanza R. Beltran)
    Found it more realistic than other diet facts.
  • Comment #22 (Posted by DJW)
    Useful information for everyone to know. Thanks for sharing that info.
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