WebHealthForYou.Com
This book is an update and expansion of Eat
More, Weigh Less Diet Laser-focused on a
single key topic – calorie-burning a...
In it, you‟ll find the latest information to help you
make the most of this effective program and get
the most from your b...
How does it all work? Let me first explain how your
body burns calories and fat. Your body is always
burning calories (ene...
Scientists call the rate at which calories are burned
while you're at rest your “Resting Metabolic Rate”
(RMR) or “Basal M...
The scientific explanation of how we automatically
burn calories is actually quite simple. Although you
can‟t change your ...
Fight back! The best thing you can do to
compensate for a familial or genetic tendency to
be overweight is to be proactive...
 1. Your Sleep RDA – sleep more to weight less
 2. Too Much of A Good Thing – unhealthy sleep
patterns
 3. How Much You...
 4. What You Eat – food choices and food
combining for better metabolism
 5. Flexing Your Muscle Mass – how much muscle
...
Before we go further, I want to explain two more
scientific terms that are used to describe the
process of burning fat. Th...
Ahh, sleep. That restful, healthful thing we do each
day. It rejuvenates the body. It restores the soul. It
allows us to a...
The answer – a resounding “YES!” – may surprise
you. What‟s even more surprising is how much
evidence supports the fact th...
Regular exercise bumps up your resting
metabolic rate and helps you burn more
calories at rest. Even while you sleep!
Thus...
Now, before you turn down the covers, fluff up your
pillows, and prepare to snore your way to a healthy
weight, there‟s so...
A preventative as well as a solution for depression is
within everyone‟s reach and that‟s the right
amount of sleep. Just ...
Even patients who believe that lack of sleep is
central to the cause of their depression have
benefitted dramatically bene...
There‟s a common misconception about the best
way to lose weight. For many people, the whole
story can be summed up with t...
Making sure you eat enough is the first way you
can reset your Fat Furnace. Eating enough food
actually counteracts the bo...
The “Thermic Effect of Food” – the effect of food on
your metabolic rate -- works like this. Every time you
eat, your body...
For most people, those changes begin with the
Natural Fat Burning Factor of eating enough. In
addition, another Natural Fa...
Lean body mass is just another way of saying
muscle mass. Our Resting Metabolic Rate
(RMR), what you now know is the rate ...
In other words, muscles burn about three times as
many calories as fat does when they are at rest
and when you are asleep....
Obviously, exercise itself causes us to burn energy.
But if you know how to exercise, you can cause
your body to increase ...
Information on which herbs and supplements may
be helpful in weight control is the subject that most
people find most inte...
WebHealthForYou.Com
WebHealthForYou.Com
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Hawaii Diet Cookbook 2013 (spiral- updated2b) by Dr.Terry Shintani (Paperback) - Lulu

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Hawaii Diet Cookbook 2013 (spiral- updated2b) by Dr.Terry Shintani (Paperback) - Lulu

  1. 1. WebHealthForYou.Com
  2. 2. This book is an update and expansion of Eat More, Weigh Less Diet Laser-focused on a single key topic – calorie-burning and your body‟s „fat furnace‟ -- it is a practical manual on how to put this essential chapter‟s concept into action. WebHealthForYou.Com
  3. 3. In it, you‟ll find the latest information to help you make the most of this effective program and get the most from your body’s calorie-burning potential. Knowledge without action yields no results. I‟ves distilled concepts down to their essence and presented them in summary form so you can easily apply these principles right away. WebHealthForYou.Com
  4. 4. How does it all work? Let me first explain how your body burns calories and fat. Your body is always burning calories (energy) to some degree, even when you're sleeping. This energy comes from the food you eat and from nutrients you‟ve already stored in your body. WebHealthForYou.Com
  5. 5. Scientists call the rate at which calories are burned while you're at rest your “Resting Metabolic Rate” (RMR) or “Basal Metabolic Rate” (BMR). For our friendly discussion, we‟ll call your body‟s mechanism for burning calories your “Fat Furnace” because it also can burn your fat away. If you make a few preliminary adjustments, your Fat Furnace will work by itself, burning off calories automatically morning, noon, and (oh yes!)…while you sleep at night! WebHealthForYou.Com
  6. 6. The scientific explanation of how we automatically burn calories is actually quite simple. Although you can‟t change your hereditary metabolic rate, you can overcome its affect on your weight to a large degree. What you eat and how you exercise can be changed…for the better! WebHealthForYou.Com
  7. 7. Fight back! The best thing you can do to compensate for a familial or genetic tendency to be overweight is to be proactive and maximize the 7 Natural Fat Burning Factors that I‟ve outlined for you in this guide. WebHealthForYou.Com
  8. 8.  1. Your Sleep RDA – sleep more to weight less  2. Too Much of A Good Thing – unhealthy sleep patterns  3. How Much You Eat – it‟s not all about the calories! WebHealthForYou.Com
  9. 9.  4. What You Eat – food choices and food combining for better metabolism  5. Flexing Your Muscle Mass – how much muscle you retain and its impact on calories  6. Play Your Pounds Away – fat burning from active fun  7. Nutritional Supplementation – the good news (and bad) WebHealthForYou.Com
  10. 10. Before we go further, I want to explain two more scientific terms that are used to describe the process of burning fat. The first term is “Thermogenesis.” It is a combination of “thermo” (meaning “heat”) and “genesis” (meaning “generation” or “creation”) and is the scientific term for burning calories. The second term for your scientific glossary is “Thermic.” This simply means that something is related to heat production or the burning of calories. WebHealthForYou.Com
  11. 11. Ahh, sleep. That restful, healthful thing we do each day. It rejuvenates the body. It restores the soul. It allows us to awaken feeling refreshed and renewed. WebHealthForYou.Com
  12. 12. The answer – a resounding “YES!” – may surprise you. What‟s even more surprising is how much evidence supports the fact that regular and adequate sleep can help you control your weight. WebHealthForYou.Com
  13. 13. Regular exercise bumps up your resting metabolic rate and helps you burn more calories at rest. Even while you sleep! Thus, if you do exercise regularly, you will soon begin to “lose weight while you sleep”. WebHealthForYou.Com
  14. 14. Now, before you turn down the covers, fluff up your pillows, and prepare to snore your way to a healthy weight, there‟s something you need to know about sleep and weight. Getting the right amount and the right kind of sleep is just as important as getting the right kind and the right amount of food. WebHealthForYou.Com
  15. 15. A preventative as well as a solution for depression is within everyone‟s reach and that‟s the right amount of sleep. Just one night of sleeping less than you‟re used to, a strategy called "wake therapy," has been shown to induces rapid and dramatic improvement of mood in about 60% of all depressed patients. WebHealthForYou.Com
  16. 16. Even patients who believe that lack of sleep is central to the cause of their depression have benefitted dramatically benefited. The key to wake therapy is setting your alarm clock to wake up early. The effect on mood is more profound that going to sleep early. WebHealthForYou.Com
  17. 17. There‟s a common misconception about the best way to lose weight. For many people, the whole story can be summed up with the phrase, “Eat less and lose more.” That‟s true, but it‟s only part of the story. Eating less to lose weight may work in the short term, but it fails as a long-term approach to achieving and maintaining your optimum body weight. WebHealthForYou.Com
  18. 18. Making sure you eat enough is the first way you can reset your Fat Furnace. Eating enough food actually counteracts the body’s mechanism of slowing down the burning of calories. In other words, eating is good for dieting. When most people go on a diet, they eat less food and fewer calories. This causes your body to want to conserve energy by slowing down the rate of burning calories. So if you restrict your calorie intact so much that your body thinks it‟s starving, your metabolism will actually work against your efforts to lose weight. WebHealthForYou.Com
  19. 19. The “Thermic Effect of Food” – the effect of food on your metabolic rate -- works like this. Every time you eat, your body begins to burn calories faster as a result of the work it has to do to digest the food. This actually contributes an increase to your Resting Metabolic Rate. Don‟t get too excited…yet. Because we all have our own natural eating pattern, and if you keep eating the same way you always have, there will be no net change in your metabolic rate. WebHealthForYou.Com
  20. 20. For most people, those changes begin with the Natural Fat Burning Factor of eating enough. In addition, another Natural Fat Burning Factor is the type of foods you eat. What you eat will also have an effect on the rate at which you burn calories because certain foods automatically cause you to burn calories faster or slower; regardless of whether or not you‟re we're exercising. WebHealthForYou.Com
  21. 21. Lean body mass is just another way of saying muscle mass. Our Resting Metabolic Rate (RMR), what you now know is the rate at which we burn calories while we are at rest, is largely determined by how much muscle mass we have in our bodies. (This is especially important when selecting a weight loss program, because most diets cause you to lose muscle mass as well as fat mass.) WebHealthForYou.Com
  22. 22. In other words, muscles burn about three times as many calories as fat does when they are at rest and when you are asleep. Thus, it stands to reason that the more muscle mass you have on your body and the less fat mass, the more calories you will burn at all times. This is confirmed by studies that indicate that one of the most important determinants of Resting Metabolic Rate (RMR) is body composition. WebHealthForYou.Com
  23. 23. Obviously, exercise itself causes us to burn energy. But if you know how to exercise, you can cause your body to increase its metabolic rate even when you are not exercising. Aerobic activity is the best way to „cash in‟ on “Thermic Effect of Exercise,” also known as the calorie-burning effect that is caused by an increase in activity. Aerobic exercise allows you to burn calories as well as burn fat! WebHealthForYou.Com
  24. 24. Information on which herbs and supplements may be helpful in weight control is the subject that most people find most interesting. Another popular supplement was chitosan, a nutritional supplement that was sold on infomercials across the country. Other supplements such as CLA (conjugated linoleic acid) while promising in early studies were found to increase risk factors for coronary heart disease while still others. WebHealthForYou.Com
  25. 25. WebHealthForYou.Com
  26. 26. WebHealthForYou.Com
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