Does Conjugated Linoleic Acid Work?

Conjugated linoleic acid is a natural substance found in many of our foods that according to many studies can reduce fat and improve muscle mass in the body. Taken as a supplement with no change in eating or exercise habits, it would not make you lose weight but it could help you lose fat. It is often taken by men looking to lose weight and bodybuild at the same time, but it can also be useful for anyone who is overweight and under-exercising, as any increase in muscle will increase the metabolism, burning more calories.

Like many natural weight loss products, conjugated linoleic acid (CLA) combined with a flexible healthy eating plan can lead to gradual long term weight loss and help you get out of the yoyo dieting cycle where you are constantly losing and gaining the same 10, 20 or 50 pounds. Yoyo dieting is very bad for the health. It is better to remain overweight than to keep on losing and gaining, losing and gaining.

Most experts (unless they are trying to sell you something) agree that the diet that works best in the long term is the non-diet, where instead of eating special foods and banning others, you eat slightly smaller quantities of a normal healthy diet. If you are currently living entirely on pizza, fries and chocolate, then okay, some changes may be overdue. But you can still have small portions of all of those foods from time to time. If this is the kind of diet that you want, then CLA can help reinforce your plan by boosting your fat loss. Dr Michael Pariza of University of Wisconsin-Madison, reported to the American Chemical Society that CLA "doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big."

Many studies have been done on CLA. One study published in the Journal of Nutrition found that people taking CLA lost on average six pounds of body fat more than a group that took a placebo. The researchers discovered that you need around 3.4 grams of CLA per day for it to be effective. CLA is found in food, especially meat and dairy products, but supplementation is necessary for most people to reach that level.

Another study at Purdue University, Indiana, found that CLA improved insulin levels in about two-thirds of diabetics, and slightly decreased their blood glucose level and triglyceride levels, suggesting that it may help to maintain normal insulin levels. But see your doctor before taking any supplements if you have diabetes.

There are no magic pills for weight loss but if you are willing to commit to reducing your body fat permanently, CLA may help you. Keep in mind that its main effect is to convert fat to muscle, which by itself will not weigh any less. But your body will look slimmer and feel healthier if you do this, and combined with a good weight control eating plan conjugated linoleic acid can help you move toward your ideal weight too.


Make it a great day!


Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Green Tea and Weight Loss!

The tea extract – weight loss connection has been scientifically proven. There are two ways to lose weight. One is to reduce energy intake (calories) and the other is to increase energy expenditure. A recent study in the American Journal of Clinical Nutrition reported that green tea extract increased energy expenditure through higher metabolism and also had an effect on fat oxidation. In summary, the tea extract worked on both sides of the weight loss coin.

Originally, the tea extract weight loss connection was thought to be the result of the caffeine in the tea. But, the researchers discovered that the tea’s properties go beyond what could be naturally expected from the caffeine content. When they administered the same amount of caffeine alone, they foud that there was no change in energy expenditure. This leads us to believe that there is an interaction between the active ingredients of green tea that leads to weight loss.

One way to get the benefits of green tea is to select an organic brand of loose leaf tea from the supermarket and drink it each morning. But, if this isn’t your “cup of tea,” the answer may lie in green tea extract. Weight loss is the same whether you drink the tea or take it in capsule form. In fact, some studies have found that when subjects were injected with green tea extract, weight loss happened more quickly.

None of the subjects in any of the green tea research studies reported any side effects. There were also no significant differences in heart rates. This makes green tea extract different from some of the prescription drugs for obesity as well as herbal products like ephedra which raise heart rates and blood pressure.

The best way to use green tea extract for weight loss is to take it with meals because this reproduces the various study’s conditions to the extent possible.

Because green tea does not have any caffeine in it, it has the potential to accelerate your metabolism without the jittery side effects or over stimulating your adrenal glands. Green tea weight loss works because it does not require you to eat a very low calorie diet.

Green tea can also increase your endurance by up to 24 percent allowing you to burn more calories in your exercise routine and build lean muscle mass which helps you to burn calories even when you are not exercising.

There is a connection between green tea extract & weight loss. Adding a cup of tea to your day is an easy way to stimulate weight loss.

Even after you have lost all of the weight you want, you can still continue to drink green tea. Unlike other herbs and supplements, you can drink 3 to 6 cups daily for the rest of your life without having any side effects. Along with its other powerful health benefits, this means green tea is an ideal weight maintenance beverage.

There is a tea extract – weight loss connection. That’s been proven. Add tea or tea extract to your diet and watch the pounds come off.



Make it a great day!


Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Follow Your Dream

by: Amanda Bradley

Follow your dream.
Take one step at a time and don't settle for less,
Just continue to climb.
Follow your dream.
If you stumble, don't stop and lose sight of your goal
Press to the top.
For only on top can we see the whole view,
Can we see what we've done and what we can do;
Can we then have the vision to seek something new,
Press on.
Follow your dream.


Make it a great day!


Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Visualize and make it so!

Each and every one of us has a goal, whether we are looking for a salary increase or want to retire at fifty. To have a goal is not enough, the goal is simply the end result. To truly succeed we must establish a deep desire to achieve our goal, this will keep us motivated. The easiest way to stay motivated is to visualise.

There is a huge difference between "I wish" and "I will." Daydreaming about success is likely to be counterproductive. To ensure success, even when faced with a difficult task we need to remain focused and motivated.

Consider the following statements:

"It would be nice to retire at 50"
"I am going to retire at 50"

Of course it would be nice to retire at 50, even better to retire younger. A casual comment like the first example is hardly going to keep anybody motivated. The first comment is likely to be uttered by a daydreamer, somebody who has already admitted defeat and assumes they would not be able to retire at 50. Those who would use the second phrase are also more likely to succeed.

When we talk about visualising our goals we are not referring to daydreaming. Those who visualise actually SEE, HEAR, SMELL, TASTE and FEEL the benefits of their achievements before they happen. When you visualise the benefits of achieving your goal, you will increase your chances of success. After all, you do want to achieve your goal don't you?

Many of us feel that we are far too busy to take any time out of our schedule to invest in ourselves.

Here is a simple daily task which will help you stay motivated:

You will only need a pen and a piece of paper for this exercise. Find a quiet, comfortable place where you will not be disturbed and relax. Allow yourself to enjoy the moment. Once you feel relaxed, allow your mind to drift, think about a specific goal, something you have always longed for. Imagine now that you achieved your goal TODAY, visualise the benefits which your achievement now brings you and how you feel for achieving it. If you totally immerse yourself in your achievement you will probably feel a surge of energy, think of this as motivation.

With these thoughts fresh in your mind, write down everything you felt. The feelings and emotions which achieving your goal brought you, the sights, sounds, smells and tastes.

DO NOT THINK, ACT... write EVERYTHING you feel, visualise your feelings flowing out of your pen onto the paper.

For example:

"I feel amazing, so full of energy and life. I have so much time to spend with my family now I have retired. I no longer feel trapped in my job. I can go where I want, when I want and answer to nobody but myself. Today is a great day and tomorrow will be even better. Family life is so much better now that I have more time, I love spending time with my children and they love spending time with me."

The results will surprise you, this simple task works.

The key to success with this task is practice, you can use it to motivate yourself even when performing the most mundane duties.

Let's say you have been putting off the cleaning. By visualising the benefits of a cleaner house, you are more likely to be motivated to do it rather than focusing on the task at hand.

When you approach all your goals this way, you answer the most motivating question in the world...

"What's in it for me?"


Make it a great day!


Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Understanding Yourself and Why You Believe What You Do.

Understanding Yourself and Why You Believe What You Do.


Fear and not having a clear idea of what we want are two of the main reasons we fail in life. Our relationships are mainly affected by our fears and insecurities, along with the lack of respect, honesty, responsibility and appreciation.

Experiences are acquired through our journey in life; we choose and create our beliefs, fears and opinions based on all our experiences in life. Even though things and life are the way they are, mainly, we all have different opinions and beliefs about everything and everybody. Other people have opinions about us too. They may demean or limit our capacity and intelligence but what really matters is the opinion we have about ourselves. You either choose to accept and follow what other people believe or you decide to be yourself and live according to the reality of life.

By living life as it is and being yourself, you create an image about you. It is extremely important to understand how this image, created by your beliefs and imagination, direct and influence your growth. This image that you create about you determines who you are and how you feel; it determines how successful you become and how far you can get in life. In short, you are as happy or sad as you see yourself.

Even though beliefs create the mental images that influence our behavior, actions and results, in the end, beliefs are mental states that have nothing to do with reality. People can think whatever they want about you, but it is entirely up to you either to believe those images and act accordingly, or to picture yourself reaching the stars.

We have to be clear… what really matters and what will shape your destiny is what you think about yourself, nothing else but the image you create about you. Believe blindly in yourself! Everything starts in the mind. If you really want to accomplish your dreams, picture yourself having and living the life you want. Believe in you and be confident! It doesn’t matter how bad or difficult the circumstances may look like.

If you believe and conceive that you can break through all odds and get to the top, you will. That is life; it will give you only what you ask, nothing else! The problem is that most of the people focus mainly in what they don’t want and then they ask themselves why they get the results they obtain.

The future may look uncertain or impossible for others, but it doesn’t necessarily have to be that way for you. You, and everybody else, have been granted with so many blessings and two of them are the capacity to choose and to make decisions. You can decide and make the choice of choosing your attitude. You have the power, talents, capacity and intelligence to brighten your world as much as you want, but this will only happen once you change your attitude and believe in yourself.

There is no excuse; you need to understand that regardless of what you have in front of you, or how “low you may be”, you must believe in you. This and only this is what will make you break through. Believing in you, having a blind faith and being clear in what you want, having a burning desire to get what you want, a never-ending determination and an unstoppable persistence to move forward will definitely allow you to reach the unreachable.

Without exception, all of us have fears. But the difference between success and failure is how we deal with our fears. Not only are fears mental but they also are part of our beliefs. There is no excuse to be a failure, poor, ignorant or to belong to the great majority of people who choose to live in a destructive environment; it is nothing but your choice. If you don’t do anything for yourself, nobody else will. If you don’t change your beliefs about you, who will?

So smile and create positive mental pictures of your life in your world, all the time, every second of your life. Be clear; focus only on the things you want and eventually they will be yours.


Make it a great day!


Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Getting Motivated With A Weight Loss Calculator!

A weight loss calculator can be a great motivational tool if you look at it with the right attitude. Whether you’ve got 10 pounds to lose or 200, punching in the numbers and coming up with goals and time lines can help focus you to the task ahead. In fact, a calculator is just one of the tools you can use to help keep you losing weight and getting healthier without getting burned out or quitting because you don’t know what to do next.

The Internet contains every kind of weight loss calculator you can think of. You can calculate your BMI, or body mass index. By entering your height, weight and approximate level of activity, you’ll get a BMI number. This number determines whether you’re about normal, overweight or obese. The lower the number, the better, though it does point out the numbers than mean a person is underweight, too.

The BMI calculator is one of the most common you’ll find, and one of the easiest to use. While you’re losing weight, it can also be fun to punch new numbers into the weight loss calculator from time to time to watch the BMI number go down. Especially satisfying is the day when your number moves from the obese range to the overweight range, or from overweight to normal!

Other types of planning and motivational tools you’ll find on line are calculators for things like figuring your daily caloric needs. These can be used in a variety of great ways to help you lose weight. First, figuring out how many calories you need a day just to maintain your weight is one of the best things you can do when you plan to drop some pounds. Everyone, whether they want to lose weigh or not, should know about how many calories they should eat in a day, just for general health.

One you’ve used the weight loss calculator figure your daily calorie needs, if you’ll subtract 500 from that number and stick to the plan, you’ll lose on average 1 pound a week. Subtract more calories to lose more, without going below 1500 or 1600 calories. Most people need at least that much for proper nutrition and health. If you’re extremely short and small boned you could probably go lower; but not by much. Remember, under eating to lose weight pretty much guarantees you’ll gain it back as soon as you eat normally again.

Another type of weight loss calculator that can be incredibly motivating can be found online, too. You enter your weight, and your goal weight, and it calculates about how many calories you should eat per day to reach that weight by your specified date. Most will even warn you if your date is too ambitious, and that it would be hard if not impossible to achieve the goal by that date. Some let you enter your goal, and they give you a date. This lets you use a weight loss calculator to plan and monitor your success.


Make it a great day!


Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Ten Ways To Be Tough With Your Appetite!

Are you hungry because you're fat, or are you fat because you're hungry?
This is no chicken-or-the-egg question. To some degree, at least, you are hungry because you're fat. You have more body area and that means greater surface to radiate heat and call for calories.

That being the case, foods which satisfy your hunger fastest will help you to cut down comfortably on your calories. Nutritionists call the hunger-satisfying properties of foods "satiety value." Satisfying foods are those that remain longest in the stomach and small intestine, demanding the most vigorous attention from the digestive machinery.

Meat is the most satisfying of all foods, containing extractives that stimulate the stomach to highest activity.
Milk ranks next to meat in satiety value; whole milk is more satisfying than skim milk.
Fish is slightly less satisfying than meat because usually it contains less fat.
Eggs vary according to preparation. Raw eggs pass quickly from the stomach; hard-boiled eggs have greater satiety value than soft-boiled, and about the same as fried.
Green vegetables and bread are low in satiety value. Oddly, bread becomes even less satisfying when toasted.

Fats are high in satiety value; hence moderate reducing diets often allow more fats than carbohydrates as a kindness to the appetite.
Aside from the satisfying effects of food, there are other ways of putting a check rein on your appetite. Here are ten ways of cracking down and letting your appetite know who's boss:

1. Stop eating while you're still a little hungry. For reasons that are not fully understood, persons who tend to put on weight do not receive the "full up" signal
from their meals as promptly as they should. Consequently they go on eating after hunger is satisfied. Stop eating just a little earlier than you usually do and you
will be surprised, within a few minutes, to discover that appetite has really been appeased.

2. Revise your mental habits. A lot of people put on weight because, having few things that interest them, they turn to nibbling as a socially entertaining way of
killing time. Keep busy at something else and watch your yen for eating fall within normal limits.

3. Use foods that demand vigorous chewing. The first organs of digestion are the teeth. Food that is bolted (except by carnivores) makes things tougher for your
stomach and deprives you of the full savor of the things you eat-consequently you want more to satisfy your taste. Meat, crisp celery, raw carrots-all of these call for vigorous maxillary action that helps satisfy your appetite.

4. Don't wash food down with water. The only valid objection to drinking water with meals is that you may wash down lumpy masses of half-chewed food and thus unconsciously step up your intake.

5. Don't be tricked by fancy foods. An ice cream sundae topped off by nuts and whipped cream can tempt anybody's appetite. If you keep out of the way of such temptations, however, you will find that your appetite is just as happy as a baby who has never heard about lollipops.

6. Keep count on calories. A rough idea of calorie values is all you need to tone down a rambunctious appetite considerably. It's a lot easier to say "I'll take an orange" when you know there are 450 calories in a husky slab of mince pie.

7. Scuttle your alibis. If you blame your overweight on heredity or glands, have your doctor check you up-I dare you! If you feel that you can't say "no" to the
hostess who urges a second helping on you, for risk of hurting her feelings, remember that she probably is insistent because of a high sense of hospitality, and secretly
may be thinking how nice it would be to have some leftover comestibles for tomorrow's pick-up dinner.

8. Put a fruit bowl on the coffee table instead of a box of chocolates. Eating between meals isn't bad; it's good -provided you choose a piece of fruit or a glass of milk instead of concentrated candies and pastries, and don't exceed your calorie limits.

9. Don't did your appetite with alcohol. We aren't saying you shouldn't drink. But if you drink, remember that the appetite stirred up by alcohol is spurious. It isn't the real McCoy. It's another trick to make you hungry when you aren't.

10. Don't go without breakfast. Lots of us kid ourselves that we're reducing because we're rushed or sleepy in the morning and coast along on a cup of coffee. This is necessary in short-term reducing diets, but appetite is controlled better through the day when we give it a respectful breakfast nod.


Make it a great day!


Chris Walker


Kitchener's Weight Loss expert!


Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/