Exercising for Weight Loss

Finding time to exercise is not easy. Besides, who really wants to exercise in the first place?

Here are some tips that may help you to get started.

Tip #1: Start with walking.

Walking for exercise is a great way to start.  Find a place where you can walk. During the summer, this could be your neighborhood, but you may want to find an alternate walking place for when the weather is bad.

For instance, is your local gym open after school hours where you could walk around the basketball court?

If you are using a favorite workout DVD, then make sure there’s enough room where your T.V. is located to do all the exercises. Find a local gym where you can use their equipment if you don’t have your own home gym or room for exercise equipment.

If you're on the phone a lot, then, talk on your cell phone while walking on your treadmill. You'll be surprised how much walking you get done!

Tip #2: Be comfortable.
Make sure you have walking shoes that will give you the right support. You don’t want to damage any muscles just because you have the incorrect exercise apparel.

Make sure your clothes are comfortable as well. They should stretch with you as you move.

Don’t wear tight jeans or ill fitting clothes. You want to stay focused on your exercise and not the fact that your clothes are irritating you.

Tip #3: Start slow.
If this is your first attempt at following a weight loss workout routine, or you haven’t worked out for awhile, then start slow.

Don’t follow the “no pain, no gain” mantra. This old phrase is still used today and many still believe that if you don’t feel the pain, you have not exercised at a high enough level.

If you feel some muscle soreness the next day, that’ probably okay. But if you can no longer sit up because you did 100 abdominal exercises the day before, then you probably over did it. In fact, if you over do it, you could be damaging the muscle tissues.

A good exercise tip when strength training is to alternate your muscle groups. Don't work the same muscles two days in a row.


For your aerobic exercises, a good rule of thumb is that you should be able to talk – say a sentence or two – but you should not be able to sing a complete song.

If you can still sing, then you need to move it up a notch. If you can’t talk, then slow it down.  Make sure you are working within your target heart rate zone. 

Tip #4: Warm Up - Cool Down - Stretch.

Of all the exercise tips, this is the one that is critical and very often ignored.

Before starting any workout routine, rather it be walking for exercise, your favorite fitness DVD or abs exercises, make sure to warm up and stretch those muscles. You want to ensure you don’t tear any muscle tissue during your workout.

Your warm up should be approximately 5 minutes. Simply walk or march in place for a few minutes, then maybe lightly skip – warming up those muscles.

After this, take some time to stretch out - no I don't mean go lie down - I mean stretch your muscles.

Once you have warmed up, start your workout routine and remember to keep it at the level that’s right for you – not too hard but make it count as well.
Don’t forget to cool down. Your cool down should also be no less than 5 minutes and could be as much as 10 minutes. The cool down process is just as important as the warm up, but for different reasons.

Tip #5: Mix it up.
You have now been exercising for a few weeks or even just a few days. Now’s the time to make any adjustments that you may need.

Maybe you started with what you thought would be the best aerobic exercise, like jogging, but you find your knees are not up to the task. Now’s the time to adjust your mini goal and maybe your larger goal.

Some experts say that walking is actually better for you (easier on the joints) and if done at a brisk pace, can have the same benefits as jogging.

Did your original goal include using a treadmill and then a home gym? That spare bedroom now a bit crowded and your workout routine now consists of moving heavy exercise equipment? Simplify!

You don’t have to have all the latest and greatest equipment to achieve your goal. Try doing resistance band exercises or get some dumbbells to tone and build lean muscle.

Lastly, make it fun. Mix it up to keep it fun. Add something you like doing, like swimming or water aerobics or even gardening.

Note 1: After you verify that these weight loss tips actually work, and, if you're ready to take your health to the next level, then, get a copy of my new book titled Death to Obesity: The Permanent Weight Loss Solution to continue on your new journey -- from fat to fit.

Note 2: Now, if you really don't like to eat a lot of vegetables, that's okay. You can still lose the weight and that belly fat. Just get a copy of my Power of Raw Juicing book (or ebook).  For those of you who do like to eat vegetables, then, this book will help to accelerate your weight loss.

What to Eat Before and After Exercise

There's a myth that's been around forever that says that working out on an empty stomach or not eating after exercise will help you to burn more fat. But, that's just not true! Starving yourself before or after exercising can actually be detrimental to your body!

Here's the science: In order to burn fat, you need glycogen, which comes primarily from carbohydrates. When you work out without replenishing your glycogen first, you will be using up all of the glycogen stores in your body, which is not a good thing for weight loss. 

Without the glycogen, your body will convert your own muscle tissue into energy. That will eventually slow down your metabolism and prevent fat burning!

By the time you finish your workout, your body will be severely famished, and will do anything for fuel. You may not at first realize it, since one of the symptoms of starvation is, ironically enough, diminished hunger, but the end result will be, for many people, a huge demand for overeating later on. 

Your body will be in starvation mode and will try to get you to overeat as much as possible, so it can store as much energy as it can in fat cells. In other words, if you do not eat before working out in the morning, you will be far more likely to gain whatever weight you lose right back -- and then some. That's because your impulse will be to overindulge in food later on.

Fueling exercise requires superior carbohydrates, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods such as vegetables, fruits, whole grain cereals/pasta, and organic brown rice. For building and maintaining muscles and for healthy blood cells (to deliver nutrients and oxygen to working muscles), your body requires superior protein foods such as lean meats (organic), legumes, dairy (such as organic eggs and yogurt), cold-water fish (such as wild salmon), and nuts and seeds.

Foods provide the fuel to the body’s engine, and fluids provide the water to your body’s radiator. Without these crucial fuels and fluids, your body will have a hard time performing at its best.

Before Exercise

Eat something with carbohydrates and protein 45 minutes to an hour before exercising — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. 

A few quick, healthy ideas include: a green smoothie, a whey protein shake, low-fat yogurt with berries, some walnuts/pecans with an apple, or a banana or apple slices with natural almond butter. 

Eat quality protein and carbs in the morning. The protein digests slowly, so you stay full a lot longer; and, the carbs give you the energy you need. When overweight women had a breakfast of eggs and toast (versus a bagel and cream cheese), they ate fewer calories for the rest of the day. So combine protein with a fruit or vegetable (carbs) and whole-grain cereal or flax (fiber) -- you'll feel fuller even longer. In fact, this threesome along with a glass of filtered water or a glass of raw juice turns breakfast into a weight loss power tool.

Can't stomach food first thing in the day? Then, sip on a protein shake or green smoothie. Blend some nonfat plain yogurt, some almond milk, a small banana, and some frozen berries in the blender, then sprinkle with some wheat germ or ground flaxseeds to get some whole grains in. It'll keep your appetite in line when lunch rolls around.

Too rushed in the morning (kids, pets, partners) to eat breakfast? Toss a handful of some nuts, seeds and dried fruit into a baggie, fill a to-go cup with almond milk, and nibble during your morning commute.

The Bottom Line: You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout. 

During Exercise

You can always eat during a workout, especially if it's a long session. In fact, if your morning workout session lasts for an hour or longer, it's probably a good idea to recharge in the middle of exercising. Fruit, juice or bread are your best options for something quick to eat before you get back to working out.

After Exercise

Why do you need to eat protein or drink a homemade protein shake after exercising?

Muscles need protein for recovery and growth, and the best time to deliver protein appears to be right after exercise. Providing high-quality protein after exercise gives your muscles the fuel and the building blocks needed for both repair and for growth.

The first forty-five minutes after an intense exercise session is the best time for you to lock in your performance with tangible results by eating quality carbs and protein, like an almond butter sandwich or a sprouted grain bagel with cream cheese. 

It's best to eat after working out, because it is then that your insulin and muscle carbohydrates are at their peak. Eating immediately post-workout will build muscles and reduce body fat.

Protein shakes and powders carry a certain allure, but your muscles don’t care if the protein comes from a hard-boiled egg, glass of chocolate milk or whey protein shake -- as long as it's quality protein.  Whatever you choose, more isn’t better -- only 10 to 20 grams of protein is needed to provide amino acids (the building blocks of protein) to muscles.

Your Post-Exercise Fluid Needs: Most moderate exercisers will lose about one quart (4 cups) of fluid per hour of exercise, so try to drink about 16-20 ounces of water shortly after your workout to aid the recovery process. 

If you sweat a lot or the weather is hot and/or humid, consider weighing yourself before and after exercise, and drinking an ounce of water for every ounce of weight you’ve lost. 

Because heavy sweating also causes loss of minerals and electrolytes, consider using a sports drink with electrolytes if you need to replace more than 2-3 cups of fluid.

Your Post-Exercise Meal or Snack: As long as you’re staying within your overall range for the day, you don’t need to be obsessive about matching your calorie and nutrient ratios perfectly. Just be careful not to fall into the very common trap of thinking that it’s OK to eat anything and everything in sight because you just worked out. 

Many people are very hungry after a workout, making it easy to eat more than you really need, or choose foods that won’t really help your body. Eating too much of the wrong thing can do the opposite of what you want — cause your body to store that food as fat instead of using your post-workout food to refuel and repair your muscles.

Avoid most store-bought energy bars, protein shakes, smoothies, etc. Instead, make your own protein shakes and smoothies and put them in a air-tight thermos if you're on the go.

If your goal is to lose weight and target fat, for your meals, you need to follow the same kind of healthy diet as above, but be sure you get enough calories to fuel your physical activity. Cut back on refined, sugar-rich foods and beverages and high-fat and fried foods, and scale back your portions to gradually lose body fat.  

A combination of superior foods, consistent exercise and a calorie-controlled diet will be the most effective way to promote fat loss over the long term. 

Also, remember that slow and steady is the way to go. Exercising too much too quickly is just as bad as never exercising.

Weight Loss Tips

Note 1: This post has been updated from the original post of 01/02/2014, based on some additional research and based on feedback from our readers.

Note 2: If you want to bypass my sidebar and story, scroll down (about halfway) to the Weight Loss Tips section.

Author's Sidebar: By far, the Number 1 New Year's Resolution is to lose weight. But, I believe that the New Year's Resolution should be modified to lose the weight and keep it off.

So, I would like to start the New Year with some permanent weight loss tips to get you going in the right direction. These weight loss tips are for everyone, whether you're a Type 2 diabetic, a pre-diabetic, or a non-diabetic.

The beautiful thing about these tips is that they're inexpensive, easy to implement; and, more importantly, easy to stick with past January. So, these tips will not only help you to lose some pounds, but, they will help you to keep the pounds off -- by changing your body's chemistry!

Now, you don't have to implement all of these tips, but, the more tips that you implement, the easier it will be to lose the pounds and, more importantly, keep the pounds from returning!

The True Power of Knowledge: What you "Know" determines what you Eat, Drink, Think, Breathe, Say, and Do. So, our job is to provide the proper knowledge that will help you to "Know" how to live a better life (or continue to live the great life you're already living).

Remember: Your Inner Spirit fuels your drive and motivation to seek knowledge. So, tap into your Inner Voice (or Inner Spirit) to drive you this year and overcome the excuses and barriers that have been holding you back.

Later this month, we will discuss some simple ways to tap into your Inner Spirit so that this year will be a Year of Success for you, your family and your friends.

My Story of Denial

Before I became a full-blown diabetic, I didn't really consider myself "fat". I was what you would call "chunky". 

But, when I mentioned that to my daughter, she kind of laughed and said: "Dad, please don't take this the wrong way, but you passed "chunky" 35 pound ago! Dad, you're fat!"
 
So, I was in denial and had to face the fact that I was really overweight, actually obese according to the BMI chart.
 
When I went to see my endocrinologist, things were a little tense because he felt that I was in denial of my diabetes and my weight problem.
 
To make matters worse, my endocrinologist (who was overweight himself) told me the obvious: "Mr. McCulley, you're overweight. You need to lose some weight."
 
I snapped back and told him: "I know I'm overweight. But, I need to know how to lose the weight. Besides, aren't you a little overweight yourself?"
 
The endocrinologist turned and smiled: "Yeah, but, I'm not the one who almost died from a diabetic coma."
 
And, I said: "Touché, doc."
 

So the endocrinologist sent me to a dietitian a couple days later.
 
But, once I saw her, I knew that she couldn't help me no more than my endocrinologist. She was about 5'5" and looked about 350 lbs., maybe more ...
 
I didn't want to be rude and just walk out, so I asked her about her weight loss program. She said that I needed to go on a 1200-calorie diet and she gave me a list of foods with their calorie amounts.
 
Luckily for me, my daughter knew something about nutrition; plus, a few days later, my mother arrived and immediately put me what she called her "Farm Food Diet" or "God's Diet".

Sidebar: When we were growing up, my father had a small garden in the backyard, and our uncle had a big farm out in the country. So, we ate well as kids, but, we didn't know we were eating well! We thought that this is what you do when you can't afford to go to the grocery store.

Getting back to the story: I didn't really want to begin eating a lot of what my mother called "farm food", but, I  was too weak to argue with her, plus, I didn't want to get back-slapped in front of my daughter.
 
Within a matter of a few days, after I started eating a bunch of broccoli, Brussels sprouts, spinach and a bunch of salads, my blood glucose actually started to come down! My doctors were shocked, but, concerned that my mother might kill me.  Why? Because I was taking Coumadin (a blood thinner) and the doctors thought I might have a stroke or pulmonary embolism because the Vitamin K in all the green food that my mother had me eating would counteract the Coumadin and not break down the clots in my legs.
 
But, I discovered some research that said that as long as I ate a consistent amount of green foods every day, that the Coumadin dosage could be modified and would not be counteracted by the Vitamin K.
 

When I look back now, if I had stopped eating the green foods, I would  still been diabetic today, and I would still be on insulin. In fact, given my other health issues,  I would probably be dead by now ...
 
Anyhow, about a couple months later, I noticed my pants were fitting a little loose. I didn't really pay much attention to it, because I was so focused on getting my blood glucose under control.
 
I didn't realize until several months later, that I was actually losing weight and my belly fat and "love handles" had almost disappeared completely!
 
Later on, during my research, I figured out what had happened. My mother had put me on a diet that controlled my blood glucose and insulin levels, so my body stopped making more fat cells. And, once I weaned off the insulin shots, the extra weight and fat just melted away! The excess fat was being burned as fuel, giving me an unbelievable amount of energy!
 
Because I had so much energy and because I was so happy that I was still alive and still had both legs and my eyesight had improved, I was filled with so much exuberance that I spent at least 2 to 3 times a week running from one church to another, sharing my story.  I would stop total strangers in the parking lot or in the grocery store and tell them my story. (I'm amazed that no one cursed me out for being so rude! )
 
My mother said it was a true blessing what was happening to me But, being a scientist and an engineer, I really needed to understand the science behind my miraculous recovery.
 

During my research (before I wrote my first book) and the 3½ years I spent running 3 diabetic support groups, I discovered that diabetics (and overweight people) were making the same health-related mistakes eating the wrong foods, taking the wrong supplements, exercising the wrong way, etc.
 
In addition, I discovered that overweight people (and most Type 2 diabetics)  were making the same critical mistake by overly focusing on losing weight instead of focusing on getting healthy. 

For example, overweight people (and some diabetics) would skip breakfast to thinking it would help them to lose weight; and, some diabetics thought by skipping breakfast, they could keep their blood glucose from rising.

Other people who didn't skip breakfast, were eating what they thought was a healthy breakfast, but it just made their obesity (or diabetes) worse -- because they were eating so-called healthy foods that were not healthy!
 

For example, most people believe that cereal and yogurt are healthy foods for breakfast -- but, they're not! Most cereals are full of sugar and refined, processed grains that contain very little fiber, causing blood sugar spikes and weight gain! And, most yogurts contain sugar or fructose, plus the so-called "live" bacteria are dead!


For more information about me (and my mother and daughter), read these web pages:
http://www.deathtodiabetes.com/Ex-Diabetic_Engineer.php
http://www.deathtodiabetes.com/dewayne-mcculley.html
http://www.deathtodiabetes.com/DeWayne_McCulley_Bio.html
http://www.deathtodiabetes.com/How_Engineering_Helped.html
http://www.deathtodiabetes.com/Penn_State_Engineer_Diabete.html
http://www.deathtodiabetes.com/Mother.html
http://www.deathtodiabetes.com/Daughter.html
http://www.deathtodiabetes.com/Who_is_DeWayne_McCulley.html

And, watch these videos at:

YouTube Channels: 

http://www.youtube.com/engineer1337

http://www.youtube.com/user/diabetesengineer/

Conference 1: http://www.youtube.com/watch?v=_ECUOu2rFto

Conference 2: http://www.youtube.com/watch?v=VMvLEmpi9As

Conference 3: http://www.youtube.com/watch?v=E-LBLOPgGJw

Conference 4: http://www.youtube.com/watch?v=S3mdxBSl-Xc

Conference 5: http://www.youtube.com/watch?v=MIUBt09Iqwc

Video Clips: http://www.youtube.com/watch?v=fjOqmcrr-R0

Denial: http://www.youtube.com/watch?v=kcOxbmONROs

Website: http://www.deathtodiabetes.com/YouTube_Diabetes_Videos.html

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Weight Loss Tips

When you think of weight loss and losing weight, the first things that probably come to your mind are either those "lose weight fast" infomercials.

Or, maybe you recall the articles in magazines that make outlandish claims that never work. 

Or, some slick marketer comes out with the next great weight loss pill that claims to be safe and allows you to "eat whatever you want and still lose weight”! (Yeah, right). 

Bottom-line: If it sounds too good to be true, it is!

Weight loss simply requires you to burn more calories then you consume. But, if your body can’t burn the fat because it’s busy producing excess insulin, then, you can’t lose the weight! If you can fully understand that, then, you are on your way to losing weight. 

My Weight Loss Tips for The Month 

I don't want to overwhelm you with a hundred tips. (I've already talked too much ). So, here are several of my favorite weight loss tips extracted from my new book, Death to Obesity: The Permanent Weight Loss Solution.

Increase your knowledge about nutrition, exercise, weight loss, and obesity (Did you know that Obesity is a Disease?). 

Visit your local library, go to nutrition-related and medical-related websites, take classes, and talk to other people who have lost weight and kept it off.

Key Point 1:  Losing weight (the right way) is more about changing your body's biochemistry than counting calories and carbs. Counting calories and/or carbs is a very tedious task; and, unless you love math and suffering for no reason, it's not the answer.

Key Point 2: Losing weight is more about re-balancing your hormones than will power and motivation. You can have all the will power and motivation that you want, but, if your body is in a mode of producing fat cells, your will power and motivation will wane and your frustration and anger will rise. 

Key Point 3: Losing weight is more about detoxing your body than restricting your fat intake. Detoxing helps your body get rid of the toxins that are causing your body to hold onto the old fat. When you remove the toxins, your body is able to metabolize the fat. Besides, studies have shown that low fat diets fueled the Type 2 diabetes and obesity epidemics!   

Consequently, you need to change your body's chemistry. First, you need to change your body's chemistry to stop producing fat. Then, you need to stop your body from storing fat and burning it as fuel.

So, how do you get started with changing your body's chemistry?

First, you have start eating a lot alkaline and plant-based foods that will help your body to stop producing insulin. Why is this important? Because insulin is a fat-storage hormone! 

Note: There are other hormones that either make us fat or keep us fat. These other hormones will be discussed in a future blog post.
 
One of the most important alkaline and plant-based food categories is good ol' vegetables! (Yeah, I know -- I used to hate vegetables myself ). Well, get over it -- unless you prefer being fat!

So, you need to start eating lots of green vegetables, especially asparagus, bok choi, broccoli, Brussels sprouts, celery, kale, Romaine lettuce, spinach, and Swiss chard.

Also, start eating sea vegetables, dark-colored fruits, grasses, sprouts, plant protein, plant oils, cold-water fish, beans, nuts, and seeds; and, (maybe) some organic whole grains (unless you're diabetic). 

Drink lots of raw vegetable juices, green smoothies, herbal tea, filtered water (no tap water!). Avoid soda, diet soda, bottled fruit juices, etc.

Tip 1: In the morning, start with a glass of filtered water with lemon (that helps your kidneys and the detox process).

Tip 2: Drink a glass (8-10 oz.) of green juice in the morning 30 minutes before breakfast.

Note: Raw Juicing is one of the easiest and most effective ways to lose weight and get healthy. But, be careful not to juice with the wrong foods! Read our DTD web page and juicing blog about the power of raw juicing and green smoothies. 

Eat 4-5 balanced plant-based meals/snacks each day to increase your metabolism and burn fat; and, drink at least 2 cups of raw vegetable juice each day.

Reduce/stop eating most of the processed foods, especially white flour, sugar, starches, animal meat, trans fats, vegetable oils, fast foods, and drugs that trigger the body to produce more fat.

Note: You may think that eating a couple of French fries or a couple of chips won't hurt, but, these processed foods prevent you from changing your body's chemistry!

Measure your weight and body composition (once a week at the most), using a body-fat composition scale instead of the traditional weight scale. Use a journal/logbook to record, track, analyze and make changes to what you're eating, your exercise regimen, your sleep patterns, the stress in your life, etc.

Exercise consistently 20 to 30 minutes four to six times a week, using two 10-15 minute interval bursts of higher intensity during aerobic and weight-resistance exercises. 

Increase your physical activities, i.e. mow the lawn, take the stairs instead of the elevator, walk or take a bicycle to work (if feasible), plant a garden.

Perform a periodic cleansing/detoxification to remove the toxins and waste to enable the body to burn fat and increase weight loss.

Take a wholefood-based nutritional supplement to complement your nutritional program and accelerate the healing/weight loss process. If necessary, take a food-based fat-burning supplement or superfood. 

Warning: Be wary of so-called weight loss "magic" pills and supplements! If they really worked, 62% of Americans would not be overweight or obese!

Obtain periodic physical exams, blood tests, hormone tests, etc. to evaluate your health. 

Communicate your health and weight loss goals and work with your doctor, dietitian, health coach and other healthcare professionals. 

Ensure your treatment is focused on repairing your body, getting healthy, and losing real weight, i.e. fat, not water and lean muscle tissue!

Be patient! Don't expect to lose all that weight in 7 days! Remember -- it took 5-10 years to gain that weight in the first place.

Key Point 4: When some people (especially women) lose that initial weight so easily it turns out that it's mostly water! That's one of the reasons why the weight comes back so quickly. 

Key Point 5: When you starve yourself or go on some "crazy" fad diet because you have to look good for your friend's upcoming wedding, the good news is that you lose the weight because you force your body into a catabolic state (which burns lean muscle tissue). But, the next time you try to do this again, you find the weight doesn't come off as easily. This is because you had burned off some of your lean muscle tissue the previous time. And, with less lean muscle tissue, your metabolism slows down and your body burns less calories.

Tip: Measure your weight and body composition (once a week at the most), using a body-fat composition scale instead of the traditional weight scale.  Compare your readings with the reading when the nurse weighs you during your doctor’s appointment.

Relieve the stress in your life by utilizing exercise, prayer, yoga, music or some other meditation technique to help you relax. 

In the meantime, avoid the dram queens and drama kings in your life. (Yeah, you know who they are).

Get at least 6-7 hours of quality sleep (with REM). Quality sleep helps your body repair itself while you're sleeping! 

Note: If you wake up feeling tired instead of invigorated, you're not getting quality sleep. Sleep is under-rated, but, it is key to a healthy body and mind!

Use your inner spirit to fuel your attitude, will power and discipline to stick with your diet and lifestyle changes. Get rid of those negative feelings of envy, jealousy, pride, ignorance, etc. -- they hurt your health!

Note: Don't do a lot of crunches to try to lose the belly fat. Belly fat is the last fat that is burned by your body after losing the overall body fat.

Become a community volunteer, i.e. join a local support group to get information and share your problems with other overweight people. 

Your insight may help someone in the group and will motivate you to continue making progress.

Develop an overall proactive wellness plan. Address any excuses or barriers you may have before proceeding with your weight loss plan. 

Believe it or not, losing weight is pretty easy for the most part. The hard part is keeping the weight off! You need a structured program with support mechanisms that change your thinking and your daily habits for the rest of your life. 

Remember: Weight loss is not an event -- it's a process and a way of life.

For more information about obesity and weight loss, refer to my DTD web page about this disease and how to defeat it.
 
Later on, we'll show you how to eat some of your favorite foods and still lose weight! It's all about the chemistry, not the calories! Believe it or not, it's more about understanding which foods are really healthy and how to change your body's chemistry than it is about calories, will power and motivation!  

In the meantime, don't forget to fill out the form (below) to receive my free weight loss ebook about weight loss, myths and the 7 mistakes that overweight people make. And, don't forget to share this post with your friends!

Then, after you verify that these weight loss tips actually work, and, if you're ready to take your health to the next level, get a copy of my new book titled Death to Obesity: The Permanent Weight Loss Solution to continue on your new journey -- from fat to fit.

Note: Now, if you really don't like to eat a lot of vegetables, that's okay. You can still lose the weight and that belly fat. Just get a copy of my Power of Raw Juicing book (or ebook).  For those of you who do like to eat vegetables, then, this book will help to accelerate your weight loss.

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Note: Don't forget to Like Us and fill out the form (below) or the form on the right side of this blog to receive our FREE EBOOK. And, don't forget to tell your friends! 

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Weight Loss Super Foods

The following vegetables, fruits, lentils and legumes have been identified as some of the super foods that enable proper weight (fat) loss and blood glucose stabilization. 

Amaranth: is a tiny, yellow high-protein grain that helps to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat. It can be bought as a whole grain ("pearled" amaranth), as a flour, or as rolled flakes. It's also found as an ingredient in cereals and crackers.

Amaranth offers a bonanza of near-complete protein. It's not as low in the amino acid lysine, as many other grains are. It is also much richer in iron, magnesium, and calcium than most grains, so it can help keep anemia and osteoporosis at bay. 

Amaranth excels as a source of fiber, mostly insoluble, which is of help in reducing the risk of a variety of diseases, including heart disease, certain cancers and digestive-tract conditions.

Apricots: are well-suited for low-fat diets because they are particularly rich in fiber, especially insoluble, which absorbs water and helps contribute to a feeling of fullness.

Apricots are also abundant in good-for-your-heart soluble fiber, which helps lower blood cholesterol levels. But the real heart-healthy news about apricots is that they are brimming with beta-carotene, an important antioxidant that's a member of the Vitamin A family. Researchers have linked beta-carotene-rich foods to the prevention of certain cancers, cataracts, and heart disease.

Asparagus: is ideal for young women; it's a winner when it comes to folic acid -- a vitamin that helps prevent neural-tube birth defects. 

Two major antioxidants -- beta-carotene and Vitamin C -- are also abundant in asparagus. By neutralizing damaging particles in our bodies like smog and cigarette smoke, antioxidants are major contenders in the fight against heart disease, cancer, and cataracts.

Beans: are a great substitute for higher-fat protein sources like meats when combined with grain foods, like rice. Beans are also filling enough to stave off hunger. The low-fat, high-fiber nature of a bean-centered diet means chances are good that you'll lose weight eating this way.

Not only are beans low in fat and high in quality protein, but they also have the added bonus of soluble fiber's disease-preventing qualities. The soluble fiber in beans dissolves in water, trapping bile acids in its gummy goo. This lowers blood levels of damaging LDL cholesterol, especially if LDL cholesterol levels were high to begin with, without compromising the level of protective HDL cholesterol.

Because beans are singled out for their soluble fiber, you may not realize they also provide substantial insoluble fiber, which helps combat constipation, colon cancer, and other conditions that afflict your digestive tract. How? Insoluble fiber absorbs water, which swells the size of stool, puts pressure on the intestines, and moves everything along faster. To help combat the gas problem -- caused by indigestible carbohydrates -- let your body get used to eating beans. Start slowly, eating only small amounts at first, and try to eat them when you know you'll be active afterward; it helps break up the gas.

Blackberries: are packed with pectin. By dissolving in water and forming gels that tie up blood sugar and cholesterol, pectin helps keep blood-sugar levels on an even keel.

Two-thirds of blackberries' fiber is insoluble, the kind that keeps your digestive tract running smoothly. It absorbs water and swells, speeding stool and toxins through your system.

Brussels sprouts: are loaded with Vitamin A, folate, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. 

Brussels sprouts are one of those foods that will fill you up, without filling you out, always a plus for weight loss.

Unlike most vegetables, Brussels sprouts are rather high in protein, accounting for more than a quarter of their calories.

Bulgur: which is high in fiber and protein, and low in fat and calories, is another food that offers bulk and nutrients to fill you up without adding pounds. One thing to keep in mind, a cup of bulgur has fewer calories, less fat, and more than twice the fiber of brown rice.

Cabbage: ranks right up there with broccoli, cauliflower, and Brussels sprouts with a reputation for fighting cancer. It's also a good source of Vitamin C, fiber, potassium, and other nutrients. Cabbage also offers a major payoff -- the fewest calories and least fat of any vegetable. This powerful veggie is a must for dieters trying to lose weight.

Two types of cabbage, savoy and bok choy, provide beta-carotene -- an antioxidant that battles cancer and heart disease. For those who don't eat dairy products, bok choy is an important source of calcium, which may help prevent osteoporosis and aid in controlling blood pressure.

Carrots: contain an uncommon amount of beta-carotene. And they can masquerade as a fat substitute by serving as a thickener in soups, sauces, casseroles, and quick breads.

Because of its terrific replacement qualities, you don't have to add any cream, or fat for that matter, to cream of carrot soup.

One of carrots' fat-fighting features is their respectable fiber content, half of which is the soluble fiber calcium pectate. Soluble fiber may help lower blood-cholesterol levels by binding with and eliminating bile acids, triggering cholesterol to be drawn out of the bloodstream to make more bile acids.

Carrots have few rivals when it comes to beta-carotene. A mere half-cup serving of cooked carrots packs a walloping four times the RDA of Vitamin A in the form of protective beta-carotene. One raw carrot supposedly contains as much, though it's not clear if all of it's usable by your body. Beta-carotene may ward off cancers of the stomach, cervix, uterus, and the oral cavity, and it helps prevent heart disease due to its antioxidant abilities.

Cauliflower: one of several cruciferous vegetables, is an ideal weight-loss companion for meatless meals. Its strong flavor allows it to stand alone without meat or other fatty foods. 

And if you're really hungry, raw cauliflower makes a wonderful snack. Because it's extra crunchy, cauliflower takes longer to chew, giving your body time to realize you're full before you eat yourself out of house and home.

Cauliflower has no fat, is high in Vitamin C, and can pass for a low-carb version of mashed potatoes with ease. After citrus fruits, cauliflower is your next best natural source of Vitamin C, an antioxidant that appears to help combat cancer. It's also an important warrior in the continuous battle our bodies wage against infection.

Cauliflower is also notable for its fiber, folic acid, and potassium contents, proving it's more nutritious than its white appearance would have you believe. Cauliflower may also be a natural cancer fighter. It contains phytochemicals, called indoles, that may stimulate enzymes that block cancer growth.

Collard greens: (most often thought of as a Southern dish) and its cousins -- beet greens, dandelion greens, mustard greens, and turnip greens -- are gaining new respect as nutrition powerhouses -- they're loaded with disease-fighting beta-carotene and offer respectable amounts of Vitamin C, calcium, and fiber. All these attributes make cooking greens a wise choice for your diet and for weight loss.

As fat-fighters, collard greens play the part of most vegetables, providing few calories but filling stomachs with some fiber and furnishing nutrients galore. Just avoid the traditional way of cooking them in bacon grease to keep your weight-loss routine and turn them into true fat-fighting foods.

If you're keeping calories to a minimum, you depend on certain foods to provide more than their share of certain nutrients. And cooking greens fill that role for two nutrients in particular.

First, greens contribute an important non-dairy source of calcium that's absorbed almost as well as the calcium found in dairy products. That's good news for those facing the threat of osteoporosis, as calcium is one of many factors crucial to bone health.

Second, most greens are superb sources of Vitamin A, mostly in the form of beta-carotene, which has been shown to help protect against cancer, heart disease, cataracts, and other diseases of aging through its antioxidant properties. Vitamin A also helps keep the immune system in tiptop shape. Other carotenoids found in greens may be just as potent cancer conquerors as well, but research is continuing. The outer leaves of greens usually contain more beta-carotene than do the inner leaves. Dandelion greens are bursting with twice the vitamin A of other greens.

Some greens -- collard, mustard, and turnip -- belong to the cruciferous family, which also includes broccoli, cabbage, and cauliflower. Research has shown that people who eat a lot of cruciferous vegetables are less likely to suffer from cancer than those whose diets contain fewer servings due to a variety of sulfur compounds.

Dark, leafy greens are also a good source of the antioxidant Vitamin C. Many of the greens contain appreciable amounts of magnesium (good for bone and heart health) and the B-vitamin team of folate and B6 (also good for heart health).

Folate by itself offers a few additional health boosters. It helps in the production of red blood cells and in normal nerve function. And by helping to reduce homocysteine levels in the blood, it may help prevent dementia and bone fractures in people with osteoporosis.

These greens are also rich sources of phytonutrients, such as the carotenoid called lutein and lipoic acid. Lutein is proving itself to be a protector of vision -- helping to prevent age-related macular degeneration and cataracts. Lipoic acid is an antioxidant and also helps to regenerate Vitamin C and Vitamin E in the body. Because of the particular role lipoic acid plays in energy production, it has been shown to be a possible regulator of blood sugar.

To reap the benefits of all the nutrients in dark, leafy greens, include them often in your 21/2 cups of daily vegetables. They will be a boon to your health while helping with weight loss, since they are so low in calories.

Dates: are among the most ancient of fruits, growing along the Nile as early as the 5th century B.C. Perhaps the Egyptians knew dates' sweetness hit a bounty of nutrients. Dates are nuggets of nutrition that satisfy a sweet tooth, making them ideal snacks to stave off hunger. True, dates provide more calories than most fruits, but they make a great substitute for processed sweets, like candy, to help you stick to your weight-loss routine.

California dates are sodium-free, fat-free, cholesterol-free, and a good source of fiber -- all of which are important factors in keeping the pounds off. Learn about this sweet fruit and how it can help slim your waistline and improve your overall health.

Loaded with fiber -- both soluble and insoluble -- dates are able to fill you up and keep your bowel habits regular. They are an excellent source of potassium and provide numerous other important vitamins and minerals -- quite a powerhouse packed in a tiny, portable package.

Eggs: are the perfect protein food that helps to provide nutritional balance to any meal, especially breakfast. This prevents glucose spikes that trigger cravings, excess insulin and fat production. 

Despite all the “bad press” about the cholesterol, eggs (especially raw organic eggs) are healthy for you as they provide protein, essential fatty acids, niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous, manganese, iron, iodine, copper, zinc and sulphur. Egg yolks are one of the few foods that contain vitamin D. 

Fish: is a fabulous addition to any healthful diet because its low saturated fat content makes it the perfect protein substitute for fatty cuts of beef and pork. Even shellfish is low in saturated fat and isn't as high in cholesterol as many people believe.

Although fish is lean, it does contain some healthy oil. Known as Omega-3 fatty acids, these fish oils are thought to offer some amazing health benefits, such as helping to prevent heart disease and cancer, treating psoriasis and arthritis, and relieving the agony of migraine headaches and helping with weight control. 

Fatty fish tend to have more Omega-3s than leaner fish, but even "fatty" fish contain less fat than lean beef or chicken. Even canned fish like tuna, sardines, and salmon, when eaten bones and all, pack your meal with plenty of good-for-your-bones calcium, too.

For the uninitiated, fish is most perplexing to prepare. But the number one rule is: Preserve moistness. That means avoiding direct heat, especially when preparing low-fat varieties of fish; you'll get the best results if you use moist-heat methods such as poaching, steaming, or baking with vegetables or in a sauce. Dry-heat methods such as baking, broiling, and grilling work well for fattier fish.

Fish cooks fast, so it's easy to overcook it. You can tell fish is done when it looks opaque and the flesh just begins to flake with the touch of a fork. If it falls apart when you touch it, it's too late; the fish is overdone. The rule of thumb for baking fish is to cook 8 to 10 minutes per inch of thickness, measured at the fish's thickest point. For grilling and pan-frying or broiling, cook 4 to 5 minutes per inch of thickness.

For fish soups, stews, and chowders, use lean fish. An oily fish will overpower the flavor of the broth. Citrus juices enhance the natural flavor of fish. Some favorite fish seasonings are dill, tarragon, basil, paprika, parsley, and thyme.

Garlic: appears to be a miracle food when it comes to weight loss. It contains the compound allicin which has anti-bacterial effects and helps reduce unhealthy fats and cholesterol.

The list of health benefits just seems to grow and grow. From preventing heart disease and cancer to fighting off infections, researchers are finding encouraging results with garlic.

Behind all the grandiose claims are the compounds that give garlic its biting flavor. The chief health-promoting "ingredients" are allicin and diallyl sulfide, sulfur-containing compounds. 

Although allicin is destroyed in cooking, other helpful compounds are formed by heat or aren't destroyed by it. This lets cooked garlic give you a health boost. Garlic also contains the powerful antioxidants C and E, and the mineral selenium.

Garlic has been found to lower levels of LDL cholesterol, the "bad" cholesterol, and raise HDL cholesterol, the "good" cholesterol in the short term. Its effects last about three months when taken daily. It may also help to dissolve clots that can lead to heart attacks and strokes. Even when cooked, garlic helps keep cholesterol in your bloodstream from oxidizing and damaging the lining of your blood vessels, which helps prevent the formation of plaque.

Garlic has also been found to inhibit the growth of, or even kill, several kinds of bacteria, including Staphylococcus and Salmonella, as well as many fungi and yeast. Animal studies have found that garlic helps prevent colon, lung, and esophageal cancers. How much is enough? Researchers suggest you can enjoy the benefits of garlic every day by eating a typical clove weighing 3 grams.

Grapefruit: can help you lose weight, just not as easily as some would say. And it's nutritious, to boot. Grapefruit is a tart-tasting fruit not everyone enjoys. But for those who do, grapefruit offers a lot of nutrition for few calories.

Grapefruit is an excellent source of Vitamin C. Pink and red grapefruit are good sources of disease-fighting beta-carotene. If you peel and eat a grapefruit like you would an orange, you get a good dose of cholesterol-lowering pectin from the membranes -- the same soluble fiber that fills you up by dissolving in water and creating gels. 

As a member of the citrus family, grapefruit is also a storehouse of powerful phytochemicals such as flavonoids, terpenes, and limonoids. These naturally occurring substances may have cancer-preventing properties.

Grapes: may not be packed with traditional nutrients, but they do contain a collection of phytochemicals that researchers are just beginning to appreciate. Among them is ellagic acid, a natural substance also found in strawberries that is thought to possess cancer-preventing properties. Grapes also contain boron, a mineral believed to play a role in bone and joint health.

Grapes contain a phytonutrient called resveratrol, which is an antioxidant that helps fight cancer and heart disease. Resveratrol is being researched for a possible role in protecting and maintaining brain and nerve health. Grapes also contain additional phytonutrients such as catechins, anthocyanins, and quercetin, which are also antioxidants.

Kale: is one of the nutrition stand-outs among vegetable, along with broccoli. It fights fat through its ability to mingle in a variety of roles -- in side dishes, combined in main dishes, or in salads.

For a green, kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Kale is also an excellent source of nutrients, especially Vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter's dream food.

Though greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients.

In addition to beta-carotene, kale posses other important carotenoids: lutein and zeaxanthin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts.

Kiwis: carry a lot of nutrition in a small package. They aren't high in calories, yet they pack a powerful punch with their strong tart taste, which allows them to jazz up the flavor of any fruit or vegetable salad.

Kiwi fruit is also a very good source of dietary fiber. Diets that contain plenty of fiber can reduce high cholesterol levels, which may reduce the risk of heart disease and heart attack. Fiber is also good for filling you up and suppressing your appetite -- a great advantage for those wanting to lose weight.

Lemons and limes: exude Vitamin C, the antioxidant that helps fight heart disease, inflammation, and cancer. Moreover, lemons and limes contain phytochemicals, such as terpenes and limonenes, which may play a role in preventing some cancers.

Their tart juice adds life to everything from salads to pies. This gives them carte blanche to fight fat by perking up all the fresh, low-calorie foods in your new weight-loss plan.

Lentils: are brimming with fiber, which is crucial to satisfying your hunger and reducing your appetite. This food is rich in soluble fiber, which also lowers blood cholesterol as it gives you that full feeling you need to avoid temptation and help with weight loss.

Romaine Lettuce: provides more nutrients than iceberg lettuce, although iceberg lettuce has a high water content. But, to make the ultimate fat-fighting salad, use plenty of leafy greens. 

Wonderfully flavored greens like radicchio, arugula, endive, chicory, and escarole make a salad stand out in taste and nutrition. Some greens back up their fat-fighting bulk with a decent amount of fiber. When fighting off pounds, fiber can curb your appetite by filling you up faster.

The darker the color of the salad green, the more nutritious it is. Beta-carotene is the chief disease-fighting nutrient found in the darker-colored greens. As an antioxidant, it battles certain cancers, heart disease, and cataracts. A dark-green color also indicates the presence of folic acid, which helps prevent neural-tube birth defects in the beginning stages of pregnancy.

Melons: The juicy sweetness of melons gives you the satisfaction of dessert without the hit to your waistline. The natural sweetness found in watermelons and cantaloupes can help you turn away from those ingredients to avoid: white table sugar (known as sucrose), corn syrup, and honey, all of which provide calories and few nutrients.

Most melons are rich in potassium, a nutrient that may help control blood pressure, regulate heart beat, and possibly prevent strokes.

Mushrooms: When you're trying to lose weight, calories are the name of the game. And mushrooms provide a big blast of deliciousness for very few calories. When watching your weight, it's important to take out the fat, not the flavor.

Mushrooms are standard fare in Asian cultures, and Americans are learning to appreciate them for their texture and flavor. They are low in fat and sodium, and they contain a super-powerful flavor enhancer called glutamic acid, the same amino acid (a building block of protein) found in MSG (monosodium glutamate). Besides lending wonderful flavor to foods, mushrooms contribute more nutrition than you might think.

Mushrooms provide an unusual array of nutrients, not unlike those in meat, making them a particularly appropriate food for vegetarians.

Cooked mushrooms are an unexpected protein source, which, even though incomplete, is easily complemented by grains. They also shine in iron, riboflavin, and niacin; offer decent amounts of potassium, selenium, copper, and zinc; and they are full of fiber.

Nuts and seeds: are high in protein and nutrients, though their fat content (75 to 95 percent of total calories) means you shouldn't eat too many at a time. Macadamia, the gourmet of nuts, is the highest in fat. Walnuts and Brazil nuts are your best bet because they're rich in Omega-3 fatty acids.

Of all the nuts, peanuts provide the most complete protein. Other nuts are missing the amino acid lysine. But all are easily complemented by grains. As an alternative protein source, they also provide a good dose of healthy fats, including oleic acid, the healthy fat found in olive oil. Peanuts are rich in antioxidant polyphenols like those found in berries.

Studies at Loma Linda University in California found that eating nuts five times a week (about two ounces a day) lowered participants' blood cholesterol levels by 12 percent. Walnuts were used, but similar results have been reported with almonds and peanuts. 

It appears that replacing saturated fat in the diet with the monounsaturated fat in nuts may be the key. It makes sense, then, to eat nuts instead of other fatty foods, not just to gobble them down on top of your regular fare.

Some nuts, notably walnuts and Brazil nuts, are rich in Omega-3 fatty acids, which may contribute further to the fight against heart disease and possibly even arthritis. These healthful nuts also may play a role in weight loss and help you manage your weight better. 

Also, nuts and some seeds (such as flaxseed) contain significant amounts of vitamin E. As an antioxidant, Vitamin E can help prevent the oxidation of LDL cholesterol, which can damage arteries. 

Note: Golden flaxseed is more plump and is richer in the good fats than the traditional brown (flat) flaxseed. Flax hulls are an excellent alternative because of the concentrated nutrients including more fiber and lignans.

More heartening news: Seeds are a good source of folic acid. Researchers have found that folic acid helps prevent the buildup of homocysteine. High levels of this amino acid have been linked to heart disease, dementia, and broken bones in people with osteoporosis. Eat plenty of folate to keep your homocysteine levels in check.

Onions: are a surprising source of fiber and a rich source of healthy sulfur compounds, similar to those found in garlic. Research on onions has lagged behind garlic research, but onions appear to have similar cardiovascular benefits, such as reducing blood pressure and blood cholesterol levels, at least in the short term.

Onions also contain phytochemicals called flavonoids, which help vitamin C in its function, improving the integrity of blood vessels and decreasing inflammation. All this spells help for your cardiovascular system. One particular flavonoid, quercetin, may inhibit tumor growth and help keep colon cancer at bay.

In addition, a newly identified compound appears to rival the prescription drug Fosamax in inhibiting bone loss in menopausal women.

Onions also contain Vitamin C and chromium. Chromium is a mineral that helps cells respond to insulin, ultimately assisting with blood glucose control. Green onions, because of their bright green tops, provide a wealth of Vitamin A.

Pears: contain a lot more fiber than other fruits. Its gritty fiber may help prevent cancerous growths in the colon. Enough of the fiber is soluble that it provides the same stomach-filling, cholesterol-lowering, sugar-blunting effect as other fruits. It's rich in heart-healthy potassium, too.

Pears provide a decent amount of copper and Vitamin C. They also have boron, which is needed for proper functioning of calcium and magnesium. So pears may indirectly contribute to your bone health. Pears also contain the flavonoid quercetin as well as other flavonoids and carotenoids. Quercetin is a potent antioxidant that helps prevent cancer and artery damage that can lead to heart disease.

Peppers: don't have that spicy image for nothing. This vegetable is an excellent way to spice up otherwise bland dishes, keeping you interested in your new healthy-eating lifestyle.

Peppers come in a beautiful array of colors and shapes. They add flavor, color, and crunch to many low-calorie dishes. For example, adding orange and yellow peppers when you steam Brussels sprouts actually helps to sweeten the taste of the Brussels sprouts!

All peppers are rich in Vitamins A, C, and K, but red peppers are simply bursting with them. Antioxidant Vitamins A and C help to prevent cell damage, cancer, and diseases related to aging, and they support immune function. They also reduce inflammation like that found in arthritis and asthma. Vitamin K promotes proper blood clotting, strengthens bones, and helps protect cells from oxidative damage.

Red peppers are a good source of the carotenoid called lycopene, which is earning a reputation for helping to prevent prostate cancer as well as cancer of the bladder, cervix, and pancreas. Beta-cryptoxanthin, another carotenoid in red peppers, is holding promise for helping to prevent lung cancer related to smoking and secondhand smoke.

Besides being rich in phytonutrients, peppers provide a decent amount of fiber.

Hot peppers' fire comes from capsaicin, which acts on pain receptors, not taste buds, in our mouths. Capsaicin predominates in the white membranes of peppers, imparting its "heat" to seeds as well. The capsaicin in hot peppers has been shown to decrease blood cholesterol and triglycerides, boost immunity, and reduce the risk of stomach ulcers. It used to be thought that hot peppers aggravated ulcers. Instead, they may help kill bacteria in the stomach that can lead to ulcers.

Both hot and sweet peppers contain substances that have been shown to increase the body's heat production and oxygen consumption for about 20 minutes after eating. This is great news; it means your body is burning extra calories, which helps weight loss.

Prunes: are primarily famous for being a laxative because they are rich in fiber. It's this same vital component that makes them perfect for healthy eating and keeping your hunger to a minimum.

A prune is a dried plum, typically the European variety of plum. The fruit's name was officially changed from "prunes" to "dried plums" by the Food and Drug Administration in 2001.

Though relatively high in calories for their size, prunes have a reputation as a dieter's friend. They add a powerful dose of fiber and some nutrients to your diet that are needed when you follow a lower-calorie meal plan.

Prunes are a sweet way to add fat-free laxative fiber to your diet. A single prune contains more than half a gram of fiber and more than one gram of sorbitol (a carbohydrate that our bodies do not absorb well). Large amounts of sorbitol can cause diarrhea. Prunes also contain the laxative, diphenylisatin to help prevent constipation.

Pumpkin: is perfect when you want a healthy treat. Pumpkins, belonging to the squash family, have an understated taste that lends itself well to a variety of dishes. Besides, pumpkins make a great fat substitute in baking.

The distinctive bright orange color of pumpkin clearly indicates that it's an excellent source of that all-important antioxidant beta-carotene. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Pumpkin also has another carotenoid, beta-cryptoxanthin, which may decrease the risk of lung cancer in smokers.

Raspberries: are low in calories and high in fiber, a vital one-two punch in the fight against fat.

This fragile, exquisite, and expensive berry is actually a member of the rose family. But there is nothing delicate about the low-calorie fiber you get from this tiny fruit.

They are low in fat and calories and have 2 grams of fiber per half cup. Some of the fiber is insoluble, so it helps keep you regular. But much of it is found as pectin, a soluble fiber known to help lower blood cholesterol.

Besides being a good source of Vitamin C (an antioxidant beneficial in the fight against cancer), raspberries contain a phytochemical, ellagic acid, believed to have additional anticancer properties.

These melt-in-your-mouth berries also contain anthocyanins, which possess antioxidant and antimicrobial activity, helping to keep certain bacteria and fungi from getting out of hand. Raspberries are a great source of manganese, another player in the antioxidant scene. All in all, berries are fantastic sources of antioxidants and should be a part of your recommended daily two cups of fruit as often as possible.

Spinach: is a nutrition superstar, even a fairly good source of iron. It's loaded with vitamins and minerals, some of which are hard to find in other foods.

Like other dark greens, spinach is an excellent source of beta-carotene, a powerful disease-fighting antioxidant that's been shown, among other things, to reduce the risk of developing cataracts. It fights heart disease and cancer as well.

As a dark, leafy green, spinach possesses several important phytochemicals, including lutein, which helps prevent age-related macular degeneration. Spinach also contains lipoic acid, which helps antioxidant Vitamins C and E regenerate. Because of its role in energy production, lipoic acid is being investigated for regulating blood sugar levels.

Served raw, spinach is a good source of Vitamin C, another powerful antioxidant. Overcook it, however, and you lose most of this important vitamin. Though spinach is rich in calcium, most of it is unavailable, because oxalic acid in spinach binds with calcium, preventing its absorption. The abundant potassium in spinach is available, and it will promote heart health.

When you cook spinach, it cooks down tremendously. Because cooking concentrates nutrients and fiber, a serving of cooked spinach gives you even more bang for your buck than a serving of raw.

Squash: has a reputation for fiber. Eating squash is particularly satisfying, because the bulk fills you up, allowing you to forgo second helpings.

Because squash is actually the fruit of various members of the gourd family, it comes in a wide array of colors and sizes. Whether it's tasty summer squash or sweet, flavorful winter squash, this vegetable is a great help for your weight-loss plan.

Though all varieties of squash are good nutrition choices, winter varieties tend to be more nutrient-dense. They generally contain much more beta-carotene and more of several B vitamins than summer squash.

Strawberries: are bursting with delicious flavor, and they help with weight loss by eliminating the need for a fatty sweet.

Luscious strawberries are the most popular berries and are unique because they are the only fruit with seeds on the outside rather than on the inside. In season, quality strawberries need no extra sweeteners or toppings.

As with all berries, they are a fabulous fiber find, with those little seeds providing insoluble fiber that keeps you regular and helps fend off digestive system woes, including hemorrhoids and varicose veins.

Most of all, strawberries are a super source of Vitamin C, even better than oranges or grapefruit. Strawberries are also a good source of potassium. Because it keeps blood pressure in check, potassium may keep you from becoming a stroke statistic. Also, strawberries contain ellagic acid, a phytochemical with cancer-fighting and anti-inflammatory power.

Sweet potatoes: are one of the unsung heroes of a fat-fighting diet. For a reasonable number of calories, you get a load of nutrients.

Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin. This can ultimately help with your weight-loss efforts.

This starchy vegetable has bulk to keep your tummy full for hours. Yet its nutritional profile makes the calories worth it, especially since they are fat free. Its fiber alone is enough to make a sweet potato worth eating.

If a beta-carotene contest were held, sweet potatoes would tie carrots for first place. That may make them top-notch for fighting chronic diseases like cancer and heart disease, as well as disease related to inflammation, such as asthma and rheumatoid arthritis. Sweet potatoes are also rich in potassium and Vitamin C; a small potato provides almost half the daily allowance.

Tomatoes: are at the center of low-calorie living. They naturally lend themselves to health-conscious cooking, being sweet yet low in calories.

Tomatoes are one of the most frequently consumed "vegetables" in the United States, whether raw, steamed, fried, stewed, crushed, pureed, or reduced to a sauce. Though thought of as a vegetable, tomatoes are botanically classified as fruits. They are also one of our best sources of vitamin C. 

While not bursting at the seams with vitamins and minerals, tomatoes are indeed rich in Vitamin C. This antioxidant plays a key role in maintaining a healthy immune system. They also contain beta-carotene and several other carotenoids that may have their own disease-preventing properties, particularly against heart disease and cancer. One carotenoid, lycopene, may help reduce the risk of prostate cancer. Tomatoes also offer a good dose of that possible stroke preventer, potassium.

Wheat germ: is the embryo of the wheat kernel. It is one portion of the wheat kernel that is removed when it is processed into refined flour. Wheat germ certainly deserves its reputation for being a powerhouse of nutrients.

Wheat germ is a nutrition standout. It's one of the best sources of folic acid. That's good news, since it's recommended that all women of childbearing age get sufficient amounts of this nutrient to prevent neural-tube birth defects. Folic acid reduces a compound in your body called homocysteine. Lower levels of homocysteine have been linked to reducing the risk of heart disease, osteoporosis bone fractures, and dementia.

Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant that is not destroyed by cooking. The fiber boost you get from wheat germ is phenomenal.

Yogurt: certainly has a lot to offer. As a protein source, it is complete, so it can be used as the basis for meals, substituting for high-fat meats. It provides bone-building calcium in a dose as great as that from a glass of milk but can be digested more easily when live, active bacterial cultures are present. 

It also features riboflavin, vitamin B12, and many minerals. But, avoid many of the fruit-based yogurts – they tend to contain high fructose corn syrup.

It's believed that the bacterial cultures used to make yogurt (Lactobacillus bulgaricus and L. acidophilus, L. bifidus, and Streptococcus thermophilu) carry their own health benefits. Research suggests that eating yogurt regularly helps boost immune function, warding off colds and possibly cancer. It's also thought that the friendly bacteria in yogurt help improve colon health as well as prevent and cure diarrhea.

Note: For more information about this weight loss program and how to increase your weight loss and reduce the belly fat, refer to the Death to Obesity Weight Loss ebook and the Power of Juicing ebook.for more details.

Weight Loss Super Foods: