Browsing: Weight Loss

Here’s Why to Consider Natural Weight Loss That Effectively Works Wonders

For many years, how do you effectively lose weight has been the dilemma of many people not simply in the Americas but spread all over the world.

There are now a lot of diet plan systems and medications available.

There have been so many unfavorable feedbacks about most of these diet systems and medicines.

Some are not as effective as they declare to be while some even have bad side effects.

People are today more and more seeking for how to lose weight naturally.

The professionals in diet plan programs are constantly having a hard time to offer customers the finest possible answer to: how do you lose weight?

Since the procedures are natural, this procedure is considered healthy and will really make you feel better and more satisfied.

Unlike the crash diet and “almost magic” ideas, these programs and medications offered today, will teach you ways to reach your goals in a proper manner.

This method will inform you the reverse of exactly what those undependable diet programs tell you; that you will help if you are going to religiously follow a long-term but healthy strategy.

Now, do not you think it is a lot easier to believe to a procedure that does not guarantee making you fit and attractive over night?

Natural Effective Ways Further Explained

What can you really do for answering to your goals even when you were thinking about obesity and surgery options?

– Discover ways to be crucial on what you consume. Prevent too much fried and salty foods.

– Online sites are also offered on the web as your referral.

– It is very important that you understand whether a particular food on your menu can be a prospective harm to your plan.

– Know what to consume

– There are lots of released, both online and prints, about natural fat loss.

– Read about all the different options.

In a previous session I discussed quick tips and joining forums to help support your efforts.

Participate on online forums

Yes, there are online communities and forums on the Internet where members discuss its advantages and the various resources which you can find to find success.

There are different diet sites and you can visit any of them so you can get answers for reaching your goals for being more fit.

You'll be able to get suggestions and details about programs and tablets on such websites.

Do not believe in magic, because when it comes to dropping pounds, there is no such thing as magic.

Patience and determination are what you need to commit to.

Really, there are lots of ways for being fit the natural way.

You just need to understand the various resources that you have.

And after some time, you will feel the difference between the business diet plan solutions and the natural method.

It is since ever, you will end up being completely fit while remaining healthy.

Yes, healthy since you are not restricting yourself with exactly what you consume.

I mean that, with natural systems and the knowledge they give you, means you do not deprive yourself.

You simply learn what are the best times and the ideal amount to eat.

And think about this before considering surgery, that irreversible fitness is the promise of reducing weight naturally.

That's right; you do not have to fret about not achieving your goals, after shedding those pounds.

The specialists in many programs are continuously having a hard time to provide clients the best possible answers to their issues.

Considering that the procedures are natural, is the healthy way and will really make you feel satisfied and secure with your body.

Unlike the trendy ideas and “practically magic” programs and medications available today, answer to, in an appropriate choice.

(I also suggest searching the net for reviews on ways to get fit, be healthy with stepping on the scale and smiling.)

To healthy and effective fitness and dieting!

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Diet Soda and Aspartame: The Unhealthy Ugly Truth

Soda, diet soda, and other processed diet foods usually contain high fructose sugar or aspartame, artificial and synthetic additives, filled with GMOs that are poison to your body. No nutrients, vitamins, just unhealthy ingredients.

Many people believe that diet soda can help you lose weight but just the opposite is true. Diet soda or any processed diet foods that has aspartame and other toxic ingredients have proven to actually cause you to gain weight.

Need Some Proof:

  • Researchers from the University of Texas Health Science Center (UTHSC) at San Antonio hosted 10 years of data on 474 participants form a larger group that was an ongoing study called the San Antonio Longitudinal Study of Aging. These participants consumed 2 or more diet sodas a day and their waist sizes increased 6 times greater than those who did not drink diet soda.
  • According to a study from by researchers conducted in 2010 from the National Institute of Diabetes and Digestive and Kidney diseases found that the body's reaction to ingestion of artificial sweetener appears that it confuses the brain on how to process it, which also indicates that it is causing many other negative and unhealthy consequences in your body functions.
  • At the annual meeting of the American Diabetes Association (ADA) completely debunked the news that drinking diet beverages is helpful to lost weight. According to their studies diet beverages with artificial sweeteners (aspartame) in causes an increase of 70% in waist size. They believe that using the term DIET is completely misleading. Further research showed that aspartame is actually responsible for raising blood sugar levels.

Studies have shown that soda contributions to many other health issues such as:

  • Osteoporosis
  • Diabetes
  • Heart Disease
  • Liver Disease
  • Cancer
  • Oral Health – can cause cavities

There are many reasons why not to drink diet soda or regular soda. So why not make today the day that you take the step to quit drinking soda completely and start living a healthy lifestyle

If you are trying to lose weight or just want to live a healthy lifestyle my suggestion would be to stop drinking soda, cut out processed foods, refined sugars, and simple carbohydrates.

Why not try eating real food that is organic or local harvest straight from Mother Nature. Clean organic whole foods can help reteach your body how to digest and use nutrients from healthy foods that God put on this earth for us to eat and stay healthy. We have to make a conscious decision on how we want to live and eat and those choices we make will dictate in so many ways how healthy our bodies are. Do not you think it's time to make some changes in your life and remember that your body is your temple!

Live organically, naturally, and be happy!

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How To Lose Weight Fast Naturally: Or Is Surgery A ‘Trim Down’ Option For You?

You will find that you have a number of different options when it comes to how you lose weight.

If this is your first time signing up with a dieting program, you may be unsure as to exactly what you bought to look for in success for over-all fitness.

You would most likely be required to attend weekly sessions if you were to sign up with a local program.

In that case if that does not appeal to you, then consider joining an online program, as they are often created for those with hectic schedules.

Another concern that you will wish to ask yourself, when looking to discover the ideal program is your self-discipline.

Need you join an online mentor or coaching system, you will be offered more flexibility, as you do not have to physically report to meetings and communicate with group leaders.

While this flexibility is great, it has actually enabled many confident people to go off track for a few understandable results as we humans have.

– It might be better to join a regional program.

– You might not think that you can stick with your current program objectives and goals.

– You might need personal supervision.

Another area for, how do you lose weight, and among all the questions that you will want to ask yourself, when searching for a program to join, is how much money you have to invest.

While it is possible to discover free diet programs, both locally and online, it is actually quite unusual. In your search you will find that they have a wide variety of subscription costs.

Commonly, you will find that internet plans are more affordable than locally run programs.

If you are on a spending plan, the expense of each system that you look into should play a large function in your choice.

You may shy away from attending regional meetings if that is the case.

If you are worried with your appearance or exactly what others might believe of you, you might want to look into signing up with an online program, rather, and in the comfort of your own home.

The above concerns are just a few of the many that you need to ask yourself if you are interested in joining a weight loss program.

While there are a variety of benefits to signing up with a locally operated program, as well as online, you need to decide that is best for you and your own requirements.

If you do not believe that you can stick with your program goals and guidelines, it may be better to sign up with a local program instead.

What many seekers of, like, say, lose 10 pounds fast, will discover that the internet programs are less expensive and have several options for true success in healthy ways to trim down.

That leads me next to discuss those who are thinking about obesity surgery as an option.

Are you Considering Surgery?

In a previous discussion I explored several dieting programs for quick results before rushing to surgery as your option.

Are you looking to slim down but a regular diet loss just has not been successful for you?

If you are, there is a great chance that you have heard of surgical treatment before.

Surgery options has actually assisted huge numbers of world citizens to lose weight, improve their look, and enhance their health, but this might not be for you.

There are a few elements that you will need to take into factor to consider when it comes to determining if surgery is ideal for you.

You may not even be able to undergo surgery if you are not as overweight as recommended.

Numerous people are able to successfully reach dieting goals with healthy consuming, exercise, and other items, like diet pills.

Procedures like stomach bypass or lap-band surgery, is more than worth it if it's right for you.

You may be able to lose your excess baggage without having to invest a certain financial obligation.

Another factor that you should take into factor to consider, when determining if a medical procedure is ideal for you.

As it was previously discussed, two popular reduction procedures include gastric bypass and lap-band.

While there is obesity and other type surgeries that you can undergo, these two are the most popular ones.

When figuring out whether or not surgery is your finest option, the path that you would like to undergo is likewise critical.

Stomach coronary bypass requires the stapling of the stomach, whereas lap-band includes a detachable or adjustable band.

When Choosing a Procedure

Your choice will have to be made in combination with a health care professional.

When thinking and taking a look at obesity surgery, you will find that many reduce the stomach pouch size.

Your ability to follow all directions offered to you is essential because of that.

– After undergoing a weight loss surgery, like lap-band or stomach bypass your healthcare specialist will likely ask for that you establish yourself an exercise plan.

– In addition eating healthy and staying diet conscious.

– It is important that you follow all suggestions offered to you.

With those that involve the reduction of the stomach pouch, an over consumption of food can be harmful to your success, in addition harmful to your health.

The above mentioned elements that so far in this article for how do you lose weight, are aspects that might help you determine whether or not a medical procedure is ideal for you.

As a pointer, it is very important to keep in mind that surgery is not your only choice, when seeking to trim unwanted fat, but it is an approach that you may wish to explore.

With the medical approach being proven successful, most professionals and doctors will still first advise giving natural dieting a good old college try before opting to going under the knife.

(Be sure to search the web for material that discusses many great tips and other super ideas for being healthy, fit, and trim.)

To happy and successful dieting!

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What Makes Green Coffee Bean Extract A Healthy Choice?

Green coffee is not your regular coffee, a good thing before drinking. They are fresh coffee beans and does not roast. When they mature and go through a series of processes until they become roasted coffee, these are hand-selected. Although roasted give you with the aromatic and addictive beverages known today. It can destroy the chlorogenic acids in the beans, which can help to lose weight in several useful ways. This coffee promotes healthy weight loss.

How does raw coffee beans work?

Green coffee beans contain polyphenols, plus chlorogenic acids, grape grain extract. Green tea has antioxidants that boost the body offset destructive free radicals. Studies show chlorogenic acids promoter regular blood pressure. Distinct coffee beverages, the extracts have no caffeine and are not stimulants. When treated, chlorogenic acid destroyed, and do not have the privilege of coffee. So, health benefits of green coffee bean extract compared to roasted coffee beans. Today, coffee bean extracts become the new weight loss diet for production of Arabica plant. The only antioxidant compound that promotes successful weight loss through green coffee is chlorogenic acid.

The form of Chlorogenic acid is a plant-derived compound known for its strong antioxidant action and various body benefits. Unrefined green coffee beans are the best source of natural chlorogenic acid. The extract containing chlorogenic acid is a recipe for a better and healthier life. There are other plants that contain chlorogenic acid, but much less, so raw coffee is the most popular. Essential and believed to be a congenital occurring active compound that helps keep healthy blood glucose levels. Strong antioxidants and studies of antioxidants shown that they can support cardiovascular health and the immune mechanism.

How chlorogenic acid works

When you take from raw coffee, it inhibits the release of glucose in the body, help stimulate metabolism. These two mechanisms beget two main rods. One is to prevent fat storage in the body and the other to suppress appetite. This double effect prevails the body from gaining extra weight. You can not enjoy drinking plain black coffee because it goes through the roasting method. It destroys any chlorogenic acids found in the original green coffee beans.

The potential health benefits of raw coffee chlorogenic acids:

1. Strong antioxidant

Although roasted contain antioxidants, most of the antioxidant content lost during roasting and processing. So, it has found that green coffee beans contain higher antioxidant content. Many people have seen that antioxidants have anti-aging properties. Because they can help protect the body and skin from harmful free radicals. Antioxidants help the body neutralize harmful free radicals and help you consider young and healthy.

2. Lose weight

Besides promoting more effective control of blood glucose levels, it promotes weight loss and weight control. The potential fat burning effect and the increase in raw coffee metabolism are due to chlorogenic acid. The specific dosage helps limit fat accumulation and helps burn existing fat.

3. Protect the liver

It helps protect the liver from acute hepatotoxicity caused by lipopolysaccharide. It can help detoxification and help protect the liver.

4. Anti-inflammatory

Scientific research shows it can have anti-inflammatory properties, can help infection and redness, and help restore quicker.

5. Antibacterial effect

Help fight certain viruses and bacteria and help strengthen the immune mechanism. Helps fight free radical damage, the antioxidants help Promotes better detoxification.

Is there any other choice?

There is different green coffee available, but the best is a supplemental form. Because beverages are bitter because they did not simmer. Pure Green Coffee 7000 mg capsules give you with a convenient way to gain no bitter benefits. In addition, when raw concentrates into capsules, you get the energy to burn fat. For many supplements, this coffee is more useful, pure organic supplements and 100% premium.

How to take Green Coffee Bean Extract

The bean extract can not consume a liquid, tea or juice. But to take the form of tablets, pills, or capsules that contain green coffee bean powder. You should take one serving around half an hour before every meal. (see the recommended dosage on your package).

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Lose Weight Quickly, and Successfully

Whether you are a few pounds overweight or would like to drop a few sizes, you do want quick results. After all, you are going on a diet which means that you have to change your eating habits, perhaps drastically. And without results you will not have the incentive to go on.

Why do you need to lose weight?

It is essential to lose weight not only to look more attractive and get rid of unsightly bulges, but more importantly for health. That is because obesity has a major role to play in
• Reduced mobility
• Sleep disturbances
• Diabetes
• Heart disease
• Depression
• Hypertension
• Joint disorders
• Cancer
• Breathing problems

All or any of these can further fuel the weight gain, making losing weight an even more uphill task.

How to lose weight fast?

When you are embarking on a weight loss diet or plan, you need to have goals set out and these should be achievable goals. If you wonder how to lose 10 pounds and you have a time frame for it, then it becomes a goal that you set for yourself and can have the joy of achievement once you have reached the figure.

The first thing you have to do is to make an eating plan or follow a diet. The plan that you follow should be one that suits you and takes into account your eating habits, your daily routine, your work and other variables that are unique to you.

When you have a plan or diet set out, it becomes easier to follow and leaves less room for errors. Popular diets include:
Paleo Diet – When you follow the Paleo diet you eat more whole grains and unprocessed foods, more fruits and vegetables and more of lean meats. This was the diet followed by the hunter- gatherers at a time when food was natural. Since you eat healthy and natural foods with unrefined and natural fats, you will lose weight without counting calories.
Mediterranean Diet – Unlike the Paleo diet, this does not restrict dairy or legumes. You can eat more fruits and vegetables, lean proteins like fish, olive oil, nuts, seeds, herbs, spices and unprocessed grains along with wine. As this diet encompasses a wide variety of foods, it may be easier to follow.
Whole30 – A 30 day plan, this aims to reset your system. The diet is highly restrictive because it cuts out dairy, legumes and beans including soy and its derivatives, sugar and sugar substitutes. There is a wide range of prohibited food items in this diet and so you are bound to lose weight.
Raw food Diet – Since you eat only raw foods on this diet, it is relatively simple to follow as no cooking is involved. However, it does involve juicing, blending and even sprouting as an alternative to cooking.

What about exercising for losing weight?

Many people think that exercising is not effective for weight loss. You can be sweating for hours without any appreciable results. That is because many activities do not actually burn a lot of calories. To give you an example running or swimming for an hour will burn between 300-400 calories.

However, exercise does have an important role to play in weight loss. For one thing, even smaller numbers calories burnt do add up, so just by swimming an hour a day, you could lose a pound in 10 days. Exercise also helps in building muscle and keeping you fit, so you are healthy.

More significantly, exercise boosts your metabolism. When your metabolism is stoked, you burn calories faster for up to 24 hours after exercise. Of course this means regular and sustained exercise for the results to show.

When exercise is combined with a weight loss diet, you will get the best results as you will burn fat and reduce weight. With the right kind of exercise, whether rumba, dancing, strength training, crunches or whatever, you can achieve the kind of figure you want. You can improve muscle tone, get rid of unattractive bulges, get a flatter belly and a more toned butt.

How important is sleep for losing weight?

Getting enough sleep is very important in losing weight. What is the connection between weight loss and sleep? The fact is that if you do not wake up feeling fresh and fine, if you are groggy, you will find it difficult to get going. You may feel lethargic and tired and then not exercise.

At the same time, when you are malnourished, you are more likely to reach for high fact, high sugar and high calorie foods because of the comfort factor. If you can not follow your diet or exercise plain, your metabolism slows down and you can actually end up putting on more weight.

What you should not do to lose weight?

You may follow a strict diet in an effort to lose weight fast, but it is important to keep some facts in mind.

You should certainly not be fast to lose weight. While fast gives quick results it has a rebound effect. As your body does not get the required food to maintain itself, it slows down the metabolism to conserve calorie burning. This results in your actually gaining weight when you start eating, even if you eat smaller amounts of food.

Even when you restrict your meal intake in an effort to lose weight, it is important that you should eat very little or no salt and sugar. You should also limit your starch intake, whether this is in the form of grain start or high carbohydrates foods. You should be eating the right kinds of food that have more nutritional value but fewer calories.

So then how do you actually succeed in losing weight?

You should have the determination to stick to your goals, following the kind of diet that is right for your lifestyle and eating habits, while eating healthy foods. You should also get in the correct amount of physical activity and sleep that will help you lose weight and maintain fitness. Once you have lost the desired amount of weight, it is best to stick to your diet with some modifications so that you maintain your weight loss. There is no shortcut to lose weight – it comes off surely and surely if you follow a diet and fitness regime.

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Time For A Reality Belly Fat Check

Can Your Weight Be Affecting Your Sex Life ?

Putting on some extra pounds is something that occurs to most married couples-and for a justifiable reason! You are more joyful, more agreeable and at a point in your life when you need to concentrate on different things than your physical appearance.

So you must ask yourself, can your weight put a damper on your sexual relationship?

I recently found an exceptional article in The Huffington Post entitled, “My Weight Ruined My Sex Life” by Kimanzi Constable in which he writes about the effects his weight gain (due to excessive junk food cravings along with a few other actors) wound up costing him sexual stimulation, pleasure, and his self-confidence, and eventually his marriage.

Uncontrolled weight gain is not only undesirable, it can have a strong influence on your self-consciousness.

It's important, suddenless, that you keep in mind that it's not your weight nor how you look that determine who you are or your values ​​- that is an ideal you must work on regardless of your weight or appearance.

On the off-chance that you can identify with this, or you're wanting to have a more clear perception into the mindset of your “better half”, Kimanzi Constable's “My Weight Ruined My Sex Life” will be a wonderful read for you .

In The Meantime …

Peel back the layers by taking a long and hard look at yourself … Do you like what you see? Are you in your best shape ever or are you just playin 'down the fact that you've put on a few extra pounds – let's be real here … too many extra pounds, particularly around the belly area? You are the keeper of your destiny so what better time than now to start rethinking what it is that's holding you back from achieving your goals in life.

Shaking off those extra pounds and trimming inches off your belly is certain to require an extraordinary deal of effort on your part. You can not sit on the couch watching TV munching on junk food and dream of being able to run a marathon.

Get the tips you need to get your health, fitness, and energy levels back on track, you can make it happen a lot sooner than you may think possible.

Refuse to approach one more day battling with your weight, when you can shed those ghastly pounds and slash inches off your belly.

Do not let procrastination be the pitfall of your endeavor to reclaim your health and waistline.

Avoid Eating Junk Food …

You know that there are no benefits to indulging in junk foods, they're only bad for you … that's why they're referred to as “junk”.

So why not avoid junk food binge?

Although you do feel a quick rush of energy and craving satisfaction come from nibbling on sweets and chips, and drinking energy drinks, sodas, or coffee, they are purely offer a short-lived stimulation boost of alertness and energy. You will find that as you consume these “junk foods” you will crave them more and more, which will only increase the frequency of your body crashing, and feeling restless and tired.

For a healthy lifestyle, both physical and mental, and longer lasting healthy energy, you should consider snacking on foods high in protein and fiber instead. Not to mention that avoiding these (and other) junk foods will help keep those excess pounds off – And get you back into those stashed away jeans!

Here's another quick tip to help you answer the cruel question, “Do I Want To Improve My Relationship With Myself?”

Endeavor to Uncover the True Motivations Behind Your Thoughts and Actions

Are you accredited to doing things because you have “to” or to go along with others to satisfies the masses, even to the detriment of being deceitful with yourself concerning what you believe you really need to do? If so, you may find it hard to separate from your own particular motives for acting and those that are essentially forced on you by others.

To recapture your ability to get authentic with yourself, pinpoint your actual plan for completing an action – say, joining a dance class or going to a company party. Is your driving force a direct view of what others expect you will have, or does your plan seem to be valid to whom you really are?

It's crucial that you make every attempt to ensure that you recognize the truthfulness behind your thoughts and behavior and move forward towards adjusting your actions in accordance with YOUR values ​​and principles. This truthfulness is the only thing standing between you and your capacity to free yourself from the ties of duplicity encouraged by the need of satisfing others at the cost of sacrificing your own values ​​and principles. It's this weakness that prevails you from achieving your goals, be financial, losing weight … or even finding the perfect partner.

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Top 3 Fat Fighting Fats

When you think of a healthy diet, you think “low fat” … right? These days you also hear a lot about “low carb” diets and foods no doubt but the most widely thought of term when thinking of dieting for weight loss is still “low fat”.

Why? Well for the same reasons that people think they can not have carbs anymore … they are not disciplined enough to not eat the whole damn bag, or tub, or whatever contains their favorite carb-y goodness. This is a mistake that you can NOT make though, with carbs OR with fats because pretty soon we'll all be sitting around eating grass, since it is the only “safe” food left to feed the “all or nothing” mentality that so many people have fallen into.

You are here to learn how fats are not bad at all and can actually be beneficial to your weight loss goals, yes? Well, you are in luck because we are about to hit on my top 3 fat-fighting fats, go over how much is an ideal amount to add to your diet and WHY they are beneficial to you. Read on people, because we are about to have you eating your way to leaner body, and you can start today!

1. Nuts (Almonds / Walnuts)
Nuts are awesome for a variety of reasons, because even though they are very high in fat they can and do provide a LOT of benefits! My number one reason when explaining the benefits of eating nuts (preferably raw / unsalted) is the appetite suppression capabilities they have. My clients reading this are already thinking “of course nuts are number one on this list” because I love them for every person and just about every goal … unless you're allergic of course.

Nuts are a preferred snack food of mine in between larger meals because they are calorie dense, but it also takes less of them to fill you up and KEEP you feeling something full until your next meal. As high as the fat content may be on that label of Blue Diamond almonds, I'm here to tell you that you're not quite as “nuts” as you thought for adding these appetites killers into your diet. Benefits of nuts also include lowering your risk of Type 2 Diabetes as well as heart disease, so this is also good news to know on your path to rapid weight loss.

2. Avocado
Avocados are another healthy fat that I have had people almost love TOO much in the past. Avocados can be used as an alternative or addition to your favorite healthy dip recipe, which can be great to make even your grab-and-go or get-because-bored options that much healthier. For this reason though, avocados can be overused in that you must stick to the recommended serving size (half an avocado) because after all … it is still a fat and too much a good fat can still become a bad fat!

3. Coconut Oil & Olive Oil
Last but not least … maybe even last but MOST is the oils, coconut and olive. The new craze seems to be coconut oil due partly to the (bogus) Bulletproof Diet and this video of fat melting that went viral, or whatever. Here's the thing … no it is not going to burn your fat for you to the point of success just by drinking coffee with coconut oil every day.

Now that we got that out of the way, what coconut oil and olive oil CAN do is lead to more rapid fat loss simply by cooking in this stuff rather than butter or whatever else you may be using. Both oils not only add healthy fats into your diet almost without you noticing, but they both combat heart disease and high blood pressure along with many other things! Once again these healthy fat options are not going to melt away your sad areas overnight, but it is the easiest way to kick start your weight loss, which can be just as great overall!

Honorable Mention. Eggs.
When I mention eggs, I mean the most controversial part of them … the yolks.

We have heard for forever that the cholesterol in egg yolks is terrible and should be avoided, and to just eat the whites. As with anything else though, this part is not bad for you when ate in moderation and it can be the best part of the egg. The yolk not only holds some of the protein that you read on the nutrition facts of these guys, but it holds most of the overall nutrition that the egg provides. I have gotten the question countless times “Is not the yolk the worst part of the egg?” and the answer is no … it is not, that's the shell … do not eat that. My recommendation is usually out of the amount of eggs you eat, take in half of the yolks that way you can benefit from the nutrition that the egg provides while still getting the big protein number / quantity that you want from the eggs overall.

Fats are no longer bad . Well, they never were but I feel like they have received so much hate due to dietary trends over the years that we have to be reminded that they are (and always were) cool. Not only are fats not bad for you, they are necessary, even GOOD for you and your goals! With that being said, they can still be bad when taken in too high quantities at a time, which goes for anything … so keep the high fat recipes to a moderate level.

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Weight Loss – Simple Strategies To Prevent Relapsing

If you have committed to start eating healthy, there is no question there will be hard times along the way. Everyone deals with food cravings from time to time, not to mention hunger that can get the best of you. If you want to maintain your results though and go on to lead a healthy life, it is essential you are laser focused on your effort to continue.

Need a few strategies to help you on your way? Let us look at a few of the best techniques you can use to ensure you stay on your diet plan …

1. Join A Support Group. First, consider joining a support group. Many people think support groups are only for those who are wanting to lose weight, but the fact is they can be for those who are trying to maintain weight loss as well.

These groups are great for giving others support when temptation strikes or when they are just struggling to stay focused. The more people you have in your court, the better.

2. Focus On New Goals. In some cases, it can be beneficial to focus on a new goal. One reason many people relapse is for so long; they have been focusing on one goal: to lose weight. Then they lose the weight, and now they no longer have direction.

So give yourself direction. Set a new goal to follow and you might find you are less tempted to give in to foods you should be avoiding.

3. Keep It Out Of Sight. As the saying goes: “out of sight, out of mind.” Do your best not bring harmful foods into your home. If they are in the pantry, chances are high you will eat them ever.

Keep only healthy foods around and make your home a “safe haven” where you do not have to worry about snacking on those sugary foods.

4. Avoid Getting Stuck In A Rut. Finally, avoid letting yourself get stuck in a rut; this happens far too often. You are always eating similar meals at the same time, day after day after day. Start mixing it up a bit. One of the best things about being in a period of weight maintenance is you can be a little more experimental with your food choices.

Being experimental with your food choices does not mean eating unhealthily – it says you should not be focused on eating the same foods. Variety is critical, for eating healthily and for good nutrition.

If you keep these tips in mind, you should find it become easier than ever to maintain your weight loss and prevent a relapse.

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Low Carb Food You Can Include in Your Diet

Thanks to all the fitness and yoga campaigns, health has become a priority for people as it should have been long ago. Many people are taking small but sure steps towards the fitness zone, and many are already on the road to a healthy heart. Food plays an important role in maintaining your health. People now prefer food with low carbs and fat to escape the few extra Kgs. Let's take a look at what you can eat if you want both taste and health. All these foods are low in carbs and you will not put on weight by eating these.

Onions -You must be surprised to see this name on the list, but you must know that onions have only 9% carbs in them. Apart from it ,ions are also high in fiber. Onion work in many ways, as an antioxidant, improves flavor and has various anti-inflammatory compounds. Try to add in most meals.

Seafood – Rich in taste, low in carbs, Seafood is the perfect combination of taste and health. Seafood is also high in Iodine, B-12, and Omega 3 acids. The nutritional value of fish is world famous. Fish is also recommended by doctors for people with eye problems. You can also consume them grilled.

Chicken – You can add chicken to your diet, rest assured of its being low in carbs. Thighs and wings are a better option. All the meats, especially chicken is high in nutrients and proteins. In order to get its proper nutrition, you should have meat once a week.

Tomatoes – Though counted as vegetables, tomatoes are actually fruits with only 4% carbs. In a big tomato, you will only find 7 grams of carbs. They are also high in potassium and vitamin C and are great for summer.

Olives – Olives only have 6% that is 2 grams per ounces of carbs. It is high in iron and copper and also provides Vitamin E to your body.

Other low carb foods you can adjust to your diet are full-fat yogurt, carrots, boiled eggs but not more than two. Include various veggies in your omelet at breakfast to make it healthy and low carb. In fruits, you can have apples, oranges, strawberries, pears. If you are interested in eating dairy product then you can have cheese buttercream. Eggs are low in carbs and are a source of Omega 3, so you can eat it daily. You can have all kinds of meat – chicken, pork, lamb, etc. Most of the vegetables are low in carbs with lots of benefits – cabbage, broccoli, carrot, spinach, lady finger but do not eat potatoes. It does more harm than good to your body.

Other than this you can include a lot of things in your low carb ration like olive oil, sour cream, nuts, blueberry, butter, coconut, fresh vegetables, sea salt, garlic. You can also consume dark chocolates and dry wine at long gaps. Make sure your wine has no added sugar.

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A Powerful Tool For Weight Loss & Diabetes: Intermittent Fasting

First of all, fast is not starvation. Starvation is the involuntary absence from eating forced upon by outside forces; this happens in times of war and famine when food is scarce. Fasting, on the other hand, is voluntary, deliberate, and controlled. Food is readily available but we choose not to eat it due to spiritual, health, or other reasons.

Fasting is as old as mankind, far older than any other forms of diets. Ancient civilizations, like the Greeks, recognized that there was something intrinsically beneficial to periodic fasting. They were often called times of healing, cleansing, purification, or detoxification. Virtually every culture and religion on earth practice some rituals of fasting.

Before the advent of agriculture, humans never ate three meals a day plus snacking in between. We ate only when we found food which could be hours or days apart. Here, from an evolution standpoint, eating three meals a day is not a requirement for survival. Otherwise, we would not have survived as a species.

Fast forward to the 21st century, we have all forgotten about this ancient practice. After all, fast is really bad for business! Food manufacturers encourage us to eat multiple meals and snacks a day. Nutritional authorities warn that skipping a single meal will have dire health consequences. Overtime, these messages have been so well-drilled into our heads.

Fasting has no standard duration. It may be done for a few hours to many days to months on end. Intermittent fast is an eating pattern where we cycle between fasting and regular eating. Shorter fasts of 16-20 hours are generally done more frequently, even daily. Longer fasts, typically 24-36 hours, are done 2-3 times per week. As it happens, we all fast daily for a period of 12 hours or so between dinner and breakfast.

Fasting has been done by millions and millions of people for thousands of years. Is it unhealthy? No. In fact, numerous studies have shown that it has unhealthy health benefits.

What Happens When We Eat Constantly?

Before going into the benefits of intermittent fasting, it is best to understand why eating 5-6 meals a day or every few hours (the exact opposite of fasting) may actually do more harm than good.

When we eat, we ingest food energy. The key hormone involved is insulin (produced by the pancreas), which increases during meals. Both carbohydrates and protein stimulate insulin. Fat triggers a smaller insulin effect, but fat is rarely eaten alone.

Insulin has two major functions –

  • First, it allows the body to immediately start using food energy. Carbohydrates are rapidly converted into glucose, raising blood sugar levels. Insulin directs glucose into the body cells to be used as energy. Proteins are broken down into amino acids and excess amino acids may be turned into glucose. Protein does not unnecessarily raise blood glucose but it can stimulate insulin. Fats have minimal effect on insulin.
  • Second, insulin stores away excess energy for future use. Insulin converters excess glucose into glycogen and store it in the liver. However, there is a limit to how much glycogen can be stored away. Once the limit is reached, the liver starts turning glucose into fat. The fat is then put away in the liver (in excess, it becomes fatty liver) or fat deposits in the body (often stored as visceral or belly fat).

Therefore, when we eat and snack throughout the day, we are constantly in a fed state and insulin levels remain high. In other words, we may be spending the major of the day storing away food energy.

What Happens When We Fast?

The process of using and storing food energy that occurs when we eat goes in reverse when we fast. Insulin levels drop, prompting the body to start burning stored energy. Glycogen, the glucose that is stored in the liver, is first accessed and used. After that, the body starts to break down stored body fat for energy.

Thus, the body basically exists in two states – the fed state with high insulin and the fast state with low insulin. We are either storing food energy or we are burning food energy. If eating and fasting are balanced, then there is no gain gain. If we spend the majority of the day eating and storing energy, there is a good chance that overtime we may end up gaining weight.

Intermittent Fasting Versus Continuous Calorie-Restriction

The portion-control strategy of constant caloric reduction is the most common dietary recommendation for weight loss and type 2 diabetes. For example, the American Diabetes Association recommends a 500-750 kcal / day energy deficit coupled with regular physical activity. Dietitians follow this approach and recommend eating 4-6 small meals throughout the day.

Does the portion-control strategy work in the long-run? Rarely. A cohort study with a 9-year follow-up from the United Kingdom on 176,495 obese individuals indicated that only 3,528 of them succeeded in attaining normal body weight by the end of the study. That is a failure rate of 98%!

Intermittent fast is not constant caloric restriction. Restricting calories causes a compensatory increase in hunger and worse, a decrease in the body's metabolic rate, a double curse! Because when we are burning fewer calories per day, it becomes increasingly harder to lose weight and much easier to gain weight back after we have lost it. This type of diet puts the body into a “starvation mode” as metabolism revs down to conserve energy.

Intermittent fast does not have any of these drawbacks.

Health Benefits Of Intermittent Fasting

Increases metabolism leading to weight and body fat loss

Unlike a daily caloric reduction diet, intermittent fasting increases metabolism. This makes sense from a survival point. If we do not eat, the body uses stored energy as fuel so that we can stay alive to find another meal. Hormones allow the body to switch energy sources from food to body fat.

Studies demonstrate this phenomenon clearly. For example, four days of continuous fast increased Basal Metabolic Rate by 12%. Levels of the neurotransmitter norepinephrine, which prepares the body for action, increased by 117%. Fatty acids in the bloodstream increased over 370% as the body switched from burning food to burning stored fats.

No loss in muscle mass

Unlike a constant calorie-restriction diet, intermittent fasting does not burn muscles as many have feared. In 2010, researchers looked at a group of subjects who underwent 70 days of alternate daily fasting (ate one day and fasted the next). Their muscle mass started off at 52.0 kg and ended at 51.9 kg. In other words, there was no loss of muscles but they did lose 11.4% of fat and saw major improvements in LDL cholesterol and triglyceride levels.

During fasting, the body naturally produces more human growth hormone to preserve lean muscles and bones. Muscle mass is generally preserved until body fat drops below 4%. Therefore, most people are not at risk of muscle-wasting when doing intermittent fasting.

Reverses insulin resistance, type 2 diabetes, and fatty liver

Type 2 diabetes is a condition where there is simply too much sugar in the body , to the point that the cells can no longer respond to insulin and take in any more glucose from the blood (insulin resistance), resulting in high blood sugar. Also, the liver becomes loaded with fat as it tries to clear out the excess glucose by converting it to and storing it as fat.

Therefore, to reverse this condition, two things have to happen –

  • First, stop putting more sugar into the body.
  • Second, burn the remaining sugar off.

The best diet to achieve this is a low-carbohydrate, moderate-protein, and high-healthy fat diet, also called ketogentic diet. (Remember that carbohydrates increases blood sugar the most, protein to some degree, and fat the least.) That is why a low-carb diet will help reduce the burden of incoming glucose. For some people, this is already sufficient to reverse insulin resistance and type 2 diabetes. However, in more severe cases, diet alone is not sufficient.

What about exercise? Exercise will help burn off glucose in the skeletal muscles but not all the tissues and organs, including the fatty liver. Clearly, exercise is important, but to eliminate the excess glucose in the organs, there is the need to temporarily “starve” the cells.

Intermittent fast can accomplish this. That is why historically, people called fast a cleanse or a detox. It can be a very powerful tool to get rid of all the excesses. It is the fastest way to lower blood glucose and insulin levels, and ultimately reversing insulin resistance, type 2 diabetes, and fatty liver.

By the way, taking insulin for type 2 diabetes does not address the root cause of the problem, which is excess sugar in the body. It is true that insulin will drive the glucose away from the blood, resulting in lower blood glucose, but where does the sugar go? The liver is just going to turn it all into fat, fat in the liver and fat in the abdomen. Patients who go on insulin often end up gaining more weight, which worsens their diabetes.

Enhances heart health

Overtime, high blood glucose from type 2 diabetes can damage the blood vessels and nerves that control the heart. The longer one has diabetes, the higher the chances that heart disease will develop. By lowering blood sugar through intermittent fasting, the risk of cardiovascular disease and stroke is also reduced.

In addition, intermittent fasting has been shown to improve blood pressure, total and LDL (bad) cholesterol, blood triglycerides, and inflammatory markers associated with many chronic diseases.

Boosts brain power

Multiple studies demonstrated fasting has many neurologic benefits including attention and focus, reaction time, immediate memory, cognition, and generation of new brain cells. Mice studies also showed that intermittent fast reduces brain inflammation and delays the symptoms of Alzheimer's.

What To Expect With Intermittent Fasting

Hunger Goes Down

We normally feel hunger pangs about four hours after a meal. So if we fast for 24 hours, does it mean that our hunger sensations will be six times more severe? Of course not.

Many people are concerned that fast will will result in extreme hunger and overeating. Studies shown that on the day after a one-day fast, there is, indeed, a 20% increase in caloric intake. However, with repeated fasting, hunger and appetite surprisingly decrease.

Hunger comes in waves. If we do nothing, the hunger dissipates after a while. Drinking tea (all kinds) or coffee (with or without caffeine) is often enough to fight it off. However, it is best to drink it black though a teaspoon or two of cream or half-and-half will not trigger much insulin response. Do not use any types of sugar or artificial sweeteners. If necessary, bone broth can also be taken during fasting.

Blood sugar does not crash

Sometimes people worry that blood sugar will fall very low during fasting and they will become shaky and sweaty. This does not actually happen as blood sugar is tightly monitored by the body and there are multiple mechanisms to keep it in the proper range. During fasting, the body begins to break down glycogen in the liver to release glucose. This happens every night during our sleep.

If we fast for longer than 24-36 hours, glycogen stores become depleted and the liver will manufacture new glucose using glycerol which is a by-product of the breakdown of fat (a process called gluconeogenesis). Apart from using glucose, our brain cells can also use ketones for energy. Ketones are produced when fat is metabolized and they can supply up to 75% of the brain's energy requirements (the other 25% from glucose).

The only exception is for those who are taking diabetic medications and insulin. You MUST first consult your doctor as the dosages will probably need to be reduced while you are fasting. Otherwise, if you overmedicate and hypoglycemia develops, which can be dangerous, you must have some sugar to reverse it. This will break the fast and make it counter productive.

The dawn phenomenon

After a period of fasting, especially in the morning, some people experience high blood glucose. This dawn phenomenon is a result of the circadian rhythm wherebyby just before awakening, the body secretes higher levels of several hormones to prepare for thecoming day –

  • Adrenaline – to give the body some energy
  • Growth hormone – to help repair and make new protein
  • Glucagon – to move glucose from storage in the liver to the blood for use as energy
  • Cortisol, the stress hormone – to activate the body

These hormones peak in the morning hours, then fall to lower levels during the day. In non-diabetics, the magnitude of the blood sugar rise is small and most people will not even notice it. However, for the majority of the diabetics, there can be a noticeable spike in blood glucose as the liver dumps sugar into the blood.

This will happen in extended fasts too. When there is no food, insulin levels stay low while the liver releases some of its stored sugar and fat. This is natural and not a bad thing at all. The magnitude of the spike will decrease as the liver becomes less bloated with sugar and fat.

Who Should Not Do Intermittent Fasting?

  • Women who want to get pregnant, are pregnant, or are breastfeeding.
  • Those who are malnourished or underweight.
  • Children under 18 years of age and elders.
  • Those who have gout.
  • Those who have gastroesophageal reflux disease (GERD).
  • Those who have eating disorders should first consult with their doctors.
  • Those who are taking diabetic medications and insulin must first consult with their doctors as dosages will need to be reduced.
  • Those who are taking medications should first consult with their doctors as the timing of medications may be affected.
  • Those who feel very stressed or have cortisol issues should not fast because fasting is another stressor.
  • Those who are training very hard most days of the week should not fast.

How To Prepare For Intermittent Fasting?

If anyone is thinking about starting intermittent fasting, it is best to first switch to a low-carbohydrate, high-healthy fat diet for three weeks. This will allow the body to become accustomed to using fat rather than glucose as a source of energy. That means getting rid of all sugars, grains (bread, cookies, pastries, pasta, rice), legumes, and refined vegetable oils. This will minimize most side effects associated with fasting.

Start with a shorter fast of 16 hours, for example, from dinner (8 pm) until lunch (12 pm) the next day. You can eat normally between 12 pm and 8 pm, and you can eat either two or three meals. Once you feel comfortable with it, you can extend the fast to 18, 20 hours.

For shorter fasts, you can do it everyday, continuously. For more extended fasts, such as 24-36 hours, you can do it 1-3 times a week, alternating between fasting and normal eating days.

There is no single fast regimen that is correct. The key is to choose one that works best for you. Some people achieve results with shorter fasts, others may need longer fasts. Some people do a classic water-only fast, others do a tea and coffee fast, still others a bone broth fast. No matter what you do, it is very important to stay hydrated and monitor yourself. If you feel ill at any point, you should stop immediately. You can be hungry, but you should not feel sick.

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20 Scientifically Approved Ways to Lose Weight Naturally

You might be tired because of scrolling on your web pages all day searching for a natural weight loss plan that is convincing enough to follow. But all you found was the same content on every page asking you to focus on diet and exercise.

However, here we are not going to tell you all the things you already know. Now, we are going to discuss some scientifically approved ways to lose weight naturally so that you can be persuaded enough to make a try. So, not wasting much of time, let us discuss them:

1. Healthy Food All the Way

When you are on a weight loss spree, just eating the healthy foods is not enough. You also need to focus on stocking, ie, you need to stock up on healthy food so that you or your family family member is not hogging on unhealthy food.

Various studies have shown that family's environment, such as the stocked-up food affects eating habits and weight changes in family members.

The family environmental factors have also been liked with obesity and other problems associated with it.

2. Say No to Processed Foods

When we start a diet plan, one of the most confusing things is choosing between what to eat and what not to eat. This confusion can be seen when people try choosing between fats and sugars and get confused with all the facts and theories, seriously affecting their diet plan.

But, the truth is neither fats nor sugars can affect your weight loss program until they are natural. The problem starts when you consume processed sugar or fat and this is what causes weight gain and problems like obesity.

3. Add Protein to Your Diet

You may have read that a protein rich diet can help you with weight loss. But, did anyone explain why? Why a protein rich diet can be an effective way to lose weight?

Well, when you consume a diet high in protein, the metabolism of your body increases in order to break it down. This increase in metabolism also helps in burning calories, thus playing a critical role in weight loss.

4. Stay Hydrated

If you drink enough water and keep your body hydrated, you can achieve your weight loss goals a lot faster. Studies have shown that drinking water can help in burning more calories, so carry your bottle with you all the time and stay hydrated.

Not just this, drinking water before consuming meals can also help in limiting the calorie intake, thus helping with the whole weight loss plan.

5. More Fruits and Veggies

If you stop eating all the junk and start meal prepping and carry healthy fruit and vegetable salads with you, there are possibilities that you achieve your weight loss goals faster. Even scientific studies have proved that adding fruits and vegetables to your diet can help you lose weight faster and counter obesity.

This is fruits and vegetables are not only stuffed with nutrition and fiber, but also have a low energy density. This means that you can consume large servings to fulfill your hunger without consuming high calories.

6. Limit the Carb Consumption

As we have already discussed the impact of sugars and fats on body and we have understood that what matters is the quality of the nutritious content. But, studies have shown that following a low carb, ketogenic diet can help with the weight loss process.

Not just this, a low ketogenic diet can help in increasing the good cholesterol (HDL) in blood and helps in reducing the risk of health problems such as high blood pressure (hypertension) and atherosclerosis.

7. Increase the Fiber Intake

Fibers are a type of carbohydrate that are indigestible by body. You can find fiber in various fruits and vegetables.

There are two kinds of fiber, ie, soluble and insoluble. Soluble fibers on one hand can help in absorbing the water in the stomach and provides a sensation of fullness. This helps in decreasing calorie intake, so helps with the weight loss program. Also, insoluble fiber helps in clearing the digestive tract and promotes the movement of the stool bulk through the intestine.

Consumption of high fiber foods such as broccoli, split peas, lentils, artichokes, avocados, oatmeal, barley, etc. can help you with weight loss and can promote the health of the digestive tract.

8. Proper Sleeping Cycle

Studies have shown that people who do not sleep enough are at high risk of obesity. To be accurate, sleep is important if you want to lose weight. Not only this, it prevents from future weight gain.

But why sleep affects body weight? Well, sleep deprivation affects hunger hormones, thus increates appetite, causing weight gain.

9. Add Some Spice to It

Weight loss is not just about eating fruits and vegetables, you can add some spices to your weight loss plan and make it tastier. There are various spices that can be added to your diet to help you with weight loss, some of these are turmeric, cumin, chili peppers, jalapeños, etc.

These spices can help in boosting metabolism, so helps in burning more calories and often promotes weight loss. Also, some spices can also help in suppressing the appetite, thus limiting the calorie consumption, which in turn leads to weight loss.

10. Try Probiotics

Probiotics are living microorganisms such as bacteria that when consumed are beneficial for health. They are essential for the health of the digestive system, heart, and even have weight loss benefits.

But, the question is why are probiotics helpful for weight loss? Well, various studies have shown that obese people have different gut microbiome as compared to that of normal people. Well, consuming probiotics can help in maintaining healthy gut bacteria, thus helping in preventing obesity.

Not just this, they can help in inhibiting the absorption of fat by the body and also suppresses appetite that can lead to weight loss.

11. Coffee and Green Tea

Well, these two are the most effective ingredients to lose weight. You can find these two everywhere whenever you try to search for a weight loss diet. But do you know why are they effective? How do they help with weight loss?

What makes green tea and coffee effective is their antioxidants constituent. Antioxidants are not only effective for fighting the free radical damage but can also promote weight loss. Consuming green tea or coffee can help in burning the calories at a faster rate and promote weight loss.

12. Use Coconut Oil in Place of Your Regular Cooking Oil

When following a weight loss program, you not only need to change your eating habits, but also have to make changes in your eating habits too. The first thing you need to change is to replace your regular cooking oil with coconut oil and use it for cooking.

This is because coconut oil contains high amount of a fat known as medium-chain triglycerides. These fats can help in boosting metabolism while minimizing your calorie consumption. This allows the body to burn more calories than consumed, so helps in losing weight. Also, coconut oil has been scientifically proven to treat belly fat.

13. Do not Miss Eggs

All all the foods discussed above, eggs hold an important place in weight loss diet. They are one of the most effective weight loss foods. Why? Because they are not only low in calories, but also contain a good amount of protein and are loaded with nutrients. Moreover, they are pocket friendly and can help you save money while on weight loss routine.

So, if you are setting up a weight loss diet, do not forget to include eggs in the breakfast, because what can be better than a food that can provide you a great amount of protein, help with weight loss, and can also save some money.

14. Track Your Calorie Intake

When you are following a weight loss plan, it is important to keep an eye on the calories you are consuming. By keeping a track of the calories you are consuming, you can make proper weight loss diet plan according to your dietary needs.

There are various ways you can keep track of your calorie consumption. You can either use a food diary note down the number of calories you consume daily or take the pictures of the food you eat. Also, as we all own a smartphone these days, we can even use some mobile application to track our calorie consumption.

15. Eat Slow!

When you eat fast, you consume calories faster than your body responds to it. This leads to high calorie consumption even before your body signals that you are full. Also, it is scientifically proven that people who eat at a faster rate are more likely to suffer from obesity as compared to slow eaters.

Also, when a person eats slowly, they consume less calories and also boosts the release of hormones associated with weight loss.

16. Add Some Whey Protein

This modern life style has made us so busy that we do not even have time to eat properly. This is the reason why we are not able to fulfill the nutrition requirement of our body. So, if you are not able to consume enough protein every day, the best option is to include whey protein in your diet. You can simply buy a bag (or jar) of whey protein from market and consume as per the guidelines stated on the package.

Studies have shown that if you replace natural calories with whey protein, it can help in weight loss while boosting the lean muscle growth in body. However, you have to carefully read the nutritious composition of the protein before buying it, as there are times when they contain some added sugars or additives that are harmful for health.

17. Do not Let the Food Addiction Take Over

There are many people around the world who eat food not because they are hungry, but because they are added to it. Food addiction can be described as irresistible desires that involves changes in the brain chemistry. A person with food addiction can not resist eating certain foods which often leads to problems such as obesity.

There are many people around the world who are suffering from some kind of food addiction. Also, this is one of the major causes of obesity in people around the world. So, if you are suffering from any kind of food addiction, the best treatment is to seek professional help as soon as possible.

18. Exercise is Important

One of the most important part of a weight loss schedule is workout. This means if you are on a workout plan, besides the diet, you also need to focus on exercises that can help you lose weight. So, let us discuss some:

Cardio: These are exercises that can increase your heart rate and can also help you burn calories and lose some weight. Well, every physical movements that involve voluntary movements of muscles such as walking, running, cycling, stairs climbing, etc. is cardio. Studies have proven that cardio can help in prevention against heart disease and also has weight loss benefits.

Resistance Training: It is important to build some muscles mass. This is because when you are on a diet plan, you lose some muscle mass, and the loss of muscles is linked with slow burning of calories. Thus, resistance training can help in maintaining muscle mass while you are on a diet and can help you look and feel much better.

19. Concept of Mindful Eating

Mindful eating is a concept that focuses on increasing an awareness about eating. If you focus on mindful eating, it will help you establish control on your food choices and improve your consciousness about hunger and satiety. This can help in establishing a healthy eating habit.

Studies have shown that mindful eating have positive effects on eating behavior, weight, and stress of the people who are suffering from obesity. It has also been beneficial for people who involve in emotional eating or binge eating.

20. Lifestyle Changes

Weight loss is not just about focusing your entire life on getting those extra pounds off your body. If you absolutely focus on diet and exercise, there will come a time when you'll get bored of it and stop focusing on losing weight.

Thus, it is important to not only focus on weight loss, but to aim for having a healthy body. This can help in keeping up with the weight loss plan for a longer time and assuring long-term health.

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Effective Ways To Lose Weight With Fat Burning Foods

Losing weight can frequently be challenging to somebody who is not accredited to consume the right fat burning foods for lowering the body's toxin level.

It is essential to discover all you can about reducing weight so you can do it safely and successfully.

Here are some fantastic and reliable ways to incorporate in your weight loss guide so you will slim down:

– Purchase smaller plates and bowls to decrease the amount you're eating.

You can deceive your mind into believing you're eating a big part of food if the plate it's on is full.

This is likewise a fantastic idea for getting your household to join you in consuming less – they will not even know you're doing anything in a different way!

Always Keep a Keen Eye on the Fat Burning Fruits and other Foods

– An excellent idea is to pour a protein shake over a bowl of dry oats.

When people think about oatmeal, they probably think about prepared oatmeal, but that's not the only seat at the table for how to eat oats.

With a small protein shake over oats, you'll have yourself a well-balanced ideal breakfast to start your day on the right track.

– To help stay motivated consider an online weight reduction forum.

There are lots of great sites readily available to help you in your journey, and some sites even offer things like complimentary food and workout journals and dishes.

You not only get the assistance of like a neighborhood pro that knows what you are going through, you likewise have access to a variety of tools to help along, and in the comfort of your own home.

– Lose weight more easily by making small changes in your daily life.

Once the initial burst of motivation wanes, making sweeping configurations can be difficult and frustrating to preserve.

Previously I discussed as well, is it obesity surgery or natural ways to shed pounds the best option for you?

Small changes should be part of your weight loss guide and can more quickly become habitual while adding up to healthy slimming down.

One little change you can start with that heart doctors suggest is rather than taking the elevator take the stairs wherever possible.

Do not enable the numerous different contrasting reports of ways to drop weight to confuse you and only make you discouraged and never getting anywhere.

If you stay focused on decreasing your calorie consumption in addition to continue having routine workout, you will discover that your body is slimming down at a very decent and healthy rate which will lead you to success.

In order for the quickest way to lose weight is to be consistent with enjoyable exercises as part of your day.

Research studies show that individuals who do consistent activities such as cycling or taking long walks or even power walking or jogging, for just a few hours a week tend to be consistent on their dieting goals.

Do not damage or wear down your body, emotionally or physically, as this can result in failure for your goals.

If you have an injury, – It's fine to slow down.

Find an alternative exercise that you can do easily while the injury heals, and figure out why if you are psychologically drained.

Hey, there's nothing wrong with taking a break once in a while if you feel you've been pushing yourself far too hard slowly.

If you understand what you are doing and you stick to a weight loss guide or plan, losing weight can be easier than you thought.

If you stick to it, you will see that the enjoyable exercise you need to do and the fat loss diet plan you've chosen to commit to, will prove successful.

I like to suggest searching the net for further ideas and the ways to lose weight to get you started and keep you inspired, so you'll start to see small success turn into bigger ones.

To happy dieting!

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Type 2 Diabetes and Weight Loss – How To Slash Your Calories At Breakfast

If you are looking to lose weight, reducing your calorie intake is going to be an obvious must. Nothing is going to be more important than you are taking in fewer calories than you use because that is what ensures weight loss takes place.

Cutting back on foods high in sugar and processed fats will go a long way towards trimming excess calories from your diet. Breakfast is a great place to start. There are steps you can take at breakfast to make your calorie intake lower, allowing you to get away with less so you can slim down faster.

Curious to know more? Try one of these …

1. Swap Nut Butter For Fat-Free Cream Cheese. First, consider swapping out some of the nut butter you may serve with your meal for fat-free cream cheese instead. As long as you get the fat-free variety, you will be taking in several few calories and even get a couple of grams of protein as well.

Compare this with nut butter, which contains about four times the calories, and you can see the difference it makes.

2. Go For Toast Rather Than A Bagel. Bagels are one of the worst bread products you could eat where calories are concerned, but still something many people to go for time and time again. Loaded with carbohydrates, they will spike your blood sugar levels and drive up your calorie score in a hurry.

Instead, try a slice of toast. One slice of toast contains less than half the calories of a bagel. Opt for Ezekiel bread for the most wholesome option.

3. Keep That Egg Yolk. When looking at eating eggs, do not be so quick to ditch the yolk. Eating the yolk may seem counterintuitive since the yolk is what contains most of the calories, but this is what will help to keep your hunger level in check. In turn, this will help to prevent overeating later in the day.

Try one whole egg with five egg whites. It will be enough to keep you feeling full and satisfied for hours.

4. Ditch The Juice And Eat Whole Fruit Instead. Finally, do not let yourself go in for fruit juice. Fruit juice is just a calorie landine that does not offer much in the way of nutrition. What should you drink? Water plain or with a wedge of lemon is the best choice since it is calorie free.

If you want to be healthy, opt for real fruit. Fruit in its natural form will give you some of the fiber your body needs. Suggested daily fiber intake is around 30 grams a day.

Keep these tips in mind and lighten up your breakfast. When you start your day right, it becomes much easier to keep eating healthily for the rest of the day.

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What Is Body Cleanse Tea and Should You Consider Using It?

Body Cleanse Tea Review

What is Body Cleanse Tea?
Body Cleanse tea is also called detox tea and it is an all natural way to remove toxins from your body. Not only can these teas be used to eliminate toxins but it is often used to help lose weight. Each company has their own unique recipe that allows the body to eliminate toxins safely and effectively. Each tea uses a combination of natural herbs to achieve these detox and weight loss benefits. Many celebrities have been singing the praises of these teas and how much they work.

How does Body Cleanse Tea work?
Most of these teas are consumed 2-3 times a day. Most of these teas are extremely affordable and only two tea bags are used to produce up to one week of tea. You just simply brew the tea. The best way is to brew the tea and let it sit overnight. You then pour the body cleanse tea in a pitcher. You can drink the tea hot or cold. The good news is that you only have to prepare the tea once for the entire week which is so helpful if you have an extremely busy schedule. It is very convenient and it is easy to take to work, school, or the gym in your favorite water bottle.

Why You Should Consider Using Body Cleanse Tea
The most important benefit of this type of tea is to safely lose weight and to eliminate toxic chemicals from your body. Our food is highly processed and has a lot of artificial ingredients that causes these toxins to build up in our bodies. Some additional benefits:

-You will notice a difference in a matter of days
-This tea will cleanse your body even after drinking alcohol and eating
-Will reduce and eliminate water water
-Improves Your Skin
-Increases Your energy
-Aids in digestion
-Relieves Constipation
-Has antiviral properties
-Will rehydrate your body
-Reduces bloating

There are several teas on the market. Please keep in mind that these teas are designed to work with your healthy diet and exercise routine. Please do not expect to eat junk food and indulge in fatty foods and notice a difference. If you have been thinking about cleansing your body and trying to figure out a way to safely eliminate water water try a body cleanse tea.

Cheers to your weight loss or detox journey!

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Type 2 Diabetes and Weight Loss – Your Ability to Resist Hunger Determines Weight Loss Success

Why is it common to hear people say they are looking for shortcuts to a leaner body? To be fair, we all want to save time, be more efficient in our efforts and see quick results. There is no shame in that, so we are not blaming you for anything.

However, the next question if you have been looking for a shortcut becomes how you are looking for them. Which options are you experimenting with or exploring? While the results may be the same, the means are very different. Even if it is not ideal to go on a crash diet for quick results, it sure beats taking a pill or formula that might not prove useful and could harm your health in the process.

But we digress. Ultimately, if you intend to lose weight, then you need to do what is sustainable. That often means no shortcuts, so you can not count on those. You can, however, rely on your ability to resist hunger, as a tool for weight loss success. Better yet, it is something you already have, so there is no need to waste your time searching for it. What makes us stop eating does not seem to be the number of calories we take in or the number of carbohydrates or protein. It is the weight of the food we consume.

Even if you do not realize it, you can and are fully able to resist and control your appetite. And this is the key to weight loss success. Think about it. It is no secret eating fewer calories is what you need to do to lose weight. You have to eat a reasonable amount of food: otherwise, you would be undertaking a crash diet, and that does not bode well at all. Resisting your hunger does not mean you need to take it to extremes. All youought to do is not eat when you probably should not, so when you do, it is because you are hungry.

Think of it as feeding your body what it needs, when it needs it, rather than feeding your appetite what it craves and when it wants. It is not easy to resist those hunger pangs, we know. But if you establish some structure for your clothing pattern, then it can be a manageable feat. For instance, planning to eat two meals a day with nothing in between, with a timing that makes the window between them bearable, is an excellent idea which can bring you results. As long as you are not overeating, you will make progress this way in no time.

But again: do not forget the importance of resisting your hunger when you should. Controlling your appetite is a critical ingredient for weight loss success.

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