Effective Weight Loss Diet and Tips

A healthy mind lives in a healthy body. This is what we have been taught since our childhood. A good fit and toned body is the master key to well being of an individual. Meanwhile, maintaining a regular healthy routine and adhering to it strictly is no easy task. It requires a lot of skill, dedication and hard work to achieve such a feat. People take up various diet plans, crash dieting, exercising, gimming, cardio and various other fat and weight loss techniques just to ensure that they lose their extra belly fat as early and easy as possible.

Importance of Fit Body

Whenever we see a person, the first thing we see is his / her physique. The first impression is also the last impression, which means that if you have a good body shape and structure; people will be attracted towards you more easily. Also, it gives an inner boost to our morale that being fit is good for our health as well. A healthy person always wants to be effective and efficient in his work which makes him someone different and better than the rest. Thus, a healthy mind lives in a fit and healthy body.

Weight Loss

Obesity is the case with more than 70% of the world population. This problem can not be cured overnight and so, is very important to be treated and deal with patience, hard work and dedication. Although it is no impossible task to lose weight, it is necessary at the same time to keep in check the food that we consume and what the proportions are we consuming that food in. The intake of an unbalanced diet and that too in large quantities can harm our health adversely and make us obese. Thus, weight loss can be done through a number of exercises and techniques, and also by taking a nutrient rich balanced diet.

Diet and Techniques

A balanced is a diet that contains all the proteins, vitamins, minerals, fats and carbohydrates in equal proportions. To ensure that this diet is taken in the right way, an average person must drink at least 8 glasses of water or almost 2 liters of drinking water. This helps to maintain a balance between the food and liquid supplements in our body, which is made up of almost 70% of water.

Regular exercises and cardio training also helps in the weight loss process. An average person must exercise daily for at least 30 minutes and also take a walk for at least 30 minutes a day. Maintaining a health and nutrition rich routine is the only way out to naturally lose weight through a proper weight loss diet.

Conclusion

Only proper diet and exercise is helpful for a person who is looking to lose weight. No other equipments, sauna belts, antibiotics or weight loss packages help in reduction of weight. They are all for money in the market. No company can make an individual fat to fit in just 15 days or 2 weeks time. It is a continuous and rigorous exercise which yields results in the long run, if practiced regularly.

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5 Evidence-Based Weight Loss Tips

As far as weight loss goes, you may have heard / read a lot of myths. People are suggested to do different type of activities and most of the activities are not based on evidence. However, over the years, experts found tons of strategies that can help you lose weight effectively. Given below are 5 of them.

1. Drink Water Before Meals

You may have heard that drinking water is good for people who want to lose weight. And this is true. Actually, water boosts your metabolism and helps you burn a lot of calories. According to a study, if you drink half a liter of water before your meals, you will lose a lot more weight.

2. Eat Eggs For Breakfast

You can enjoy a lot of benefits if you eat whole eggs. And one of these benefits is that eggs help you shed a lot of weight. According to studies, if you replace your grain-oriented breakfast with one or two eggs, you will have fewer calories for the following day. As a result, you will shed more weight and body fat.

For some reason, if you can not go for eggs in your breakfast, you can go for another alternative. You can opt for protein as well.

3. Drink Coffee

Most people suggest that you should not drink coffee if you want to lose weight fast. But it's not true. As a matter of fact, quality coffee contains antioxidants that offer a lot of benefits.

According to a lot of studies, coffee contains caffeine that triggers your metabolism. As a result, you end up burning more calories. All you have to do is make sure you do not add a lot sugar or high-calorie ingredients as it will cancel the benefits of the coffee.

4. Drink Green Tea

Keep in mind that green tea also offers a lot of benefits. As mentioned earlier, it also helps with weight loss. Actually, green tea is heavy with a little bit of caffeine and catechins, which is an antioxidant.

Many experts believe that green tea can help you shed the extra pounds. So, it's a good idea to drink green tea on a regular basis so you can achieve your weight loss goals.

5. Use Coconut Oil For cooking

Coconut oil is good for you. As a matter of fact, it has a lot of special fats known as medium chain triglycerides. They are metabolized in a different manner. Actually, these fats boost your metabolism and help you lose 120 calories in 24 hours. Apart from this, coconut oil helps you control your appetite. As a result, you can cut down on your calorie consumption.

Here it's important to keep in mind that you do not have to add this oil to what you already eat. What you need to do is replace your cooking fats with quality coconut oil.

Long story short, if you have been looking for some evidence-based weight loss tips, you may want to check out the 5 tips given in this article.

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6 Things You Need To Know About Weight Loss

The internet is full of information about weight loss, and if you try to go through all the information, your head will start spinning. This article does not revolve around weight loss tips. Instead, it lets you know some general things that you need to know about weight loss. Read on.

1) Make a commitment

As the first month of the year approaches, most people promise them to lose weight. For a few days, they go for a morning jogging and stay away from fast food. But they get back to their old routine after a while.

What we mean is that if you really want to lose weight, you have to have a lifelong commitment. Moreover, even after you got that slim body, you still have to stay away from fast food and eat only healthy stuff. Moreover, you should make it part of your routine to exercise.

2) Diet Matters a lot

There is no doubt that exercise can help you get slimmer, but if you do not avoid junk food, you will gain that weight back again. On the other hand, if you opt for healthy diet only, you will see amazing results before long. What you need to do is buy natural foods, not processed foods.

3) Go Beyond Cardio Workouts

Do you want to look great? If so, your body composition should be important to you. Therefore, you may want to go beyond cardio workouts. Like cardio workouts, resistance workouts carry a lot of importance in the here and now. As a matter of fact, these workouts tend to tone your body and rid you of the extra fat. They include bench presses, squats or pushups.

4) Stay Committed

For losing weight and staying healthy, you may want to stay healthy. What does this mean? This means that you have to do a lot of hard work. You do not want to make excuses when it's time to do your workouts. As a matter of fact, the best time for this is when you do not really want to do it.

Aside from this, you also need to have a commitment to eat healthy. You may want to stay committed to lose weight and look better.

5) Mix Things Up

At times, it is easy to adopt new habits and patterns. Sometimes, mixing things up can also give you great results. For instance, you can do an exercise that you have never done before. Or you can eat a meal that you have never tasted before. So, It's a good idea to do something new to make your commitment a bit more fun.

6) Be Active Through the Day

You need to have the required energy to do your workouts and meet the goals. The good news is that you can burn around 500 calories just by being a little more active through the day. So, do not sit idle and stay active during the day.

So, these are 6 things that you should consider when losing weight. Hope this article is helpful.

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Foods You Should Avoid While Losing Weight

Healthy food means to eat clean and organic while keeping you away from the chemical and sugar rich foods. However, without even realizing their presence, our diet includes a major portion of artificial food content and high calories that claims to be significantly low. Such foods forms acids in the body and they are required to be eliminated as soon as possible. The foods creating inflammation disturb the hormonal balance in the body, congest the liver, and higher the blood sugar levels, as result, it nullify the efforts of restoring the good health.

Foods You Should Avoid While Losing Weight: –

  • Low Fat Ice Creams – Even when your ice creams are low on calories and loaded with the fruits, there are still lots of sugar content and harmful trans fat hidden inside the cup that make you gain weight. Moreover, the artificial colors and flavors are nothing to do with your than worsening the situations. Instead, make your own ice cream at home with the natural fruit flavors less of harsh chemicals.
  • Thin Crust Veggies Loaded Pizza – People used to think that not all pizzas are bad for your health, however even the thin crust slices are loaded with cheese that contains saturated fats and processed so heavily to make you gain those extra pounds easily. Go for home whole wheat crust, healthy sauce, superfoods pizza along with the right cheeses.
  • Zero Calories Drinks – All that fizz drinks claiming zero calories in the cans are the way to distract you from eating healthy. It is extremely acidic, hence; it takes more than 30 cups of water to neutralize the acidity of a single can. Such residues are hard on the body and make an evil impact on your kidneys.
  • French Fries – The trans fat and acrylamide present in the food cause inflammation in your body. It is also a greater cause of many other serious problems in the body including heart diseases, weight gain, cancer, etc. Try out finding how to cook them to maximize the nutrients and eliminate the formation of acrylamide.
  • Potato Chips – When the white potatoes are deep fried it produces the highest level of toxic acrylamide which is the main reason of accumulation of the fat. As they are loaded with the healthy herbs, it does not mean it will save some calories for you. Instead, try indulging in the crispy sweet potato chips and you will not miss the original chips for sure.

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6 Easiest Ways to Lose More Weight

Losing weight is not a rocket science. And the good thing is you do not have to juggle a million rules in order to achieve your weight loss goals. This article explains 6 easiest ways of losing more weight. Read on to know more.

1. Go For the Treadmill instead of Dumbbells

With only 20 minutes of resistance exercise per day, you can get rid of belly fat. On the other hand, cardio exercises can not work as effectively as resistance exercise. Even if you leave the gym, you will be able to burn calories provided you do strength training on a regular basis.

2. Sleep in a dark room

According to a 2014 study, if you sleep in a dark room at night, you will be less likely to overeat the next morning. As a matter of fact, exposure to light at night can disturb the metabolic rhythms of your body influencing the hunger-regulating hormones. As a result, you end up eating a bit more in the morning.

3. Do not do multiple tasks while eating

If you are trying to lose weight, stop multitasking. According to experts, if you eat while driving, watching TV, or playing games on your phone, you should stop this habit. The reason is that you end up eating a lot more while performing these activities.

Actually, your brain is not good at doing multiple tasks at the same time. When you do multiple activities while eating food, your brain will not be able to know how much you are eating.

4. Go for fat, protein and carbohydrates

What do you eat? Is your food rich in carbohydrates, healthy fat and protein? If it does, you are doing a great job. You can prevent a lot of problems, such as overeating, sugar crashes and insulin spikes if you adopt this habit. All you have to do is make the three things part of your diet. Carbohydrates provide lots of energy. On the other hand, fat, fiber and protein tend to hamper digestion and the emission of carbohydrates to reduce hunger.

5. Get Social

You may not want to underestimate the importance of being social. It's a good idea to be accountable to someone. It's really important for you to maintain your weight and stick to your routine.

6. Use Smaller Plates

If you have no idea of ​​the small plate method, you may want to dig through your kitchen cupboard. As a matter of fact, plate size makes a great impact on how much you eat. According to a research study, if you use smaller plates, you will be able to eat 52% less food than those who eat in big plates.

So, if you have been made up your mind to lose the extra pounds, we suggest that you follow these easiest methods. You will end up losing a lot of weight provided you stick to your routine. With time, maintaining your weight will be a piece of cake for you and you will always look slim. Hope this helps.

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6 Ways to Lose More Weight After You Are Over 20

With the passage of time, our metabolism tends to slow down, which makes it harder for us to lose weight. Why does this happen? After age 20, the muscle mass of human body decreases by 2% per year. But if you are over 20 and you still want to lose weight, use the following tips. Read on.

1. Weight train

With muscle loss, your metabolism slows down. If you want to maintain your muscle, you may want to exercise on a daily basis. You can go for weight training and resistance training, for instance. All you have to do is engage your muscle so as to prevent the loss. Some good exercises include yoga and push-ups.

2. Get enough calories

Most people think reducing calorie consumption helps with weight loss, but this is not true. If you do not eat enough food, your body will not have enough energy for maintenance. Therefore, you may want to get enough calories.

3. Do not skip meals

You may not want to skip any meals as it helps your body burn fuel in an effective manner. Ideally, eating three meals on a daily basis is a good idea. If you skip meals, your body will not have enough energy to burn. As a result, you may get weaker, which will have a negative impact on your immune system. A weak immune system may invite many diseases.

4. Eat enough protein.

If you want to boost your metabolism while maintaining your muscle mass, make sure your meals have enough protein. For instance, if you are a woman and you weigh 150 pounds, you may want to get around 86 grams of protein on a daily basis.

Here it's important to keep in mind that the protein should come from quality sources like fish, beans, and lean meats. Protein helps you balance your blood sugar levels. This helps you prevent gain gain, and you will stay full for a longer period of time.

5. Drink water

According to research, if you are not hydrated, your body will not be able to burn as many as it should. Therefore, it's very important that you drink water during the day. As a matter of fact, dehydration can lead to serious health issues, especially in summer when you really need a lot water.

6. Check your hormone levels

If you are a woman, you can get in touch with a good doctor to get your hormone level examined. Actually, if the levels are not good, it can affect post-menopaal women's weight.

After a thorough check-up, your doctor will let you know if you really need to make an effort to level your hormones. After consultation, make sure you follow the advice of the doctor to lose weight fast.

So, if you are over 20 and you have been trying to shed the extra pounds as fast as possible, we suggest that you follow the 6 tips given above. This way you will be more likely to lose weight and get a slimmer physique.

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7 Tips to Lose Weight Without Dieting

Losing weight quickly is possible. As a matter of fact, you can choose from many fad diets that may help you shed your weight quickly, but they will leave you hungry and deprived. Of course, there will be no use of losing weight fast only to get it again in short order. So, it's best to lose weight gradually. Given below are some tips to achieve your weight loss goal without a strict diet. Read on.

Eat breakfast

Eating breakfast regularly is a tried-and-true way of losing weight. Some people skin breakfast to cut down on their calorie intake, but they end up eating more during the day. According to studies, people who do not skip breakfast are slimmer than those who miss this morning meal.

Shut the kitchen

It's a good idea to set a time limit to stop eating. This will help you avoid mindless snacking or late-night munchies. Instead, what you may want to do is take a cup of tea or enjoy a bowl of yogurt or ice cream if you really want to go for something after dinner.

Go for liquid calories

Sweat drinks are rich in calories, but do nothing to satisfy your appetite or thirst. For this purpose, you may want to drink water, low-fat milk or fruit juice. If you feel hungry during meals, we suggest that you opt for a glass of vegetable juice.

Eat fruits and veggies

Eating a lot of low-calorie fruits and vegetables is also a good idea. However, you may not want to have a lot of meat. It's even better if you eat a vegetable salad or broth-based soup for dinner or lunch. As a matter of fact, your diet should be heavy with minerals, vitamins, fiber and phytonutrients.

Opt for the grain

Weight loss experts suggest that you should go for refined grains instead of whole grains. For instance, you should eat pretzels, cookies, cakes and white bread. Aside from this, you can choose whole-rye crackers, popcorn, bran flakes, brown rice, and pastas, just to name a few.

Choose the right environment

If you want to reduce your calorie intake, we suggest that you be in the right environment. For instance, you should put the right stuff in your kitchen and choose the right restaurants. Before eating again, you may want to wait a minimum of 15 minutes.

Walk more

You may want to invest in a good pedometer and keep adding more steps every day until you hit the 10,000 per day mark. During the day, you should try to be more active instead of sitting idle. As a matter of fact, if you keep a pedometer, it will work like a reminder and motivator for you.

So, if you do not want to lose weight dieting, we suggest that you try out these 7 tips. Hopefully, they will make it easier for you to shed those extra pounds without giving you a lot of headache. After all, it's difficult to go on a strict diet.

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8 Tips To Lose Weight And Keep It Off

For weight loss, you don’t need to make big changes, choose restrictive diets or do lots of training. What you need to do is make small changes and stick to your new lifestyle. As a matter of fact, this can work better than a strict diet or fad products. Given below are a few things that you could do.

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A Small Change to Help With Losing Weight

It can be tough to change habits in order to lose weight. In order to do it in a healthy manner, the weight should come off slowly. This will help you to maintain the weight loss for the long term and have a better quality of life. Small changes can help you to see results and encourage you to continue to move forward. One of them is to use green tea extract for weight loss.

Avoid fad diets or taking products that contain ingredients that are not good for you. Stick with products that are affordable, helpful, and good for the body. This is why green tea extract for weight loss is highly recommended. It can help you to burn more fat in less time because it revs up the metabolism.

Increased Energy

Feeling sluggish all day long can make it hard to exercise and to feel like being active. When you have more energy, you can go to the gym, go for a walk, and get your body moving. This is also a key element in successfully shedding those extra pounds. Burning more calories than you take in will help you reach your goal.

Green tea extract for weight loss can help you to have more energy, but it will not make you jittery. It is not going to keep you up all night either. A good night of sleep on a consistent basis is important to help you with losing weight too. Studies show a lack of sleep can increase stress and cause you to store fat.

Your mind also benefits from green tea extract for weight loss because it can help you to stay focused and to complete tasks. You will not be in a mind fog so you can get work done and feel good about it. You can also think clearly and overall you will feel better physically and mentally with this type of supplement.

Quality and Use

It is important to understand not all green tea extract for weight loss products are the same. You need take your time to evaluate products and the company reputation. Find out what is well made and offers quality ingredients. Compare prices, the daily dosage, and other factors in order to help you get results. You do not want to waste time and money on a poorly made product.

Ask plenty of questions about such products before you buy them. A reputable company will have excellent support staff available to assist you. Being well informed allows you to get a product that can assist you rather than being a disappointment.

Make sure you read the directions and take the product as directed. Taking the green tea extract for weight loss daily will help you to obtain the best results. Keep the product where you will remember to take it. Do not exceed the daily recommended dose of the product because as that will not promote healthy weight loss.

If you take medications for health issues, talk to your doctor before you add any kind of supplement to your daily intake. Some of them may hinder the value from your prescription medications. Your doctor will let you know if it is safe for you to use the green tea extract as part of your weight loss solution.

Combined with eating well and exercise, you should strive to lose 1 to 2 pounds per week. The time is going to pass by, and the weight loss is going to add up over time. You will feel better, look better, and reduce your risk of health problems in the future. It all starts with the right mindset, a plan of action, and small changes you can stick to for a better lifestyle.

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Weight Loss – The Best Way To Lose Weight Naturally

Weight loss has its peculiarities. It can seem like there are many ways to go about it, which is true. Arguing over which is the best method is needless because it is based on opinion. What works for one person is likely going to be their favorite way. Have you found which method works best for you?

There is no way around trial and error. At some point, you will need to experiment with different routines: whether it involves diet or physical activity. You will have to work on your nutrition also because it is illegally the first time you try is going to be the one you stick with. It is all part of the process.

To build on nutrition, and achieve weight loss, there is a trick you may not be familiar with. It is not going to be surpriving, but it is going to be helpful … buy ONLY the foods conducive to weight loss success.

There are different ways to go about grocery shopping. But only one way is likely to be right, while all the others are wrong or inadequate. Why? Because buying what you do not need (or worse, what is not good for you), is not going to help you reach your weight loss goals.

If you go to the supermarket and buy …

  • fruit and vegetables,
  • good sources of protein, and
  • healthy staples like nuts, brown rice, oatmeal, and
  • different complex carbohydrates,

it is hard not to eat well. If your kitchen does not contain processed meals or sugar-loaded snacks, it will be practically impossible to binge on foods that will impede your progress. Of course, you will still have to practice moderation. But it is easy to control your portions and not go beyond your limits when the foundation of your diet is healthy.

By buying only the foods that are part of healthy eating, you are restricting yourself to only consuming what will benefit your weight loss goal: this ensures you are on the right path.

Technically, you can still go out to eat fast foods or grab a snack which is not exactly appropriate. But as long as it does not become a habit, it is not going to hurt you. As long as you are eating healthily at least 80% of the time, you are going to make progress. Not only towards a leaner body, but you will lower your …

  • blood sugar,
  • blood cholesterol, and
  • improve your cardiovascular health

at the same time. As you can see, so much depends on eating healthy food most of the time.

Make sure when you go grocery shopping it is after you have eaten a meal, so you are less tempted to make impulse purchases …

  • make a list,
  • buy what is on the list,
  • buy only what is healthy,

and start eating well.

Add exercise into the mix, and you will be at your goal weight in no time.

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Want To Quit Soda & Cola? Tips & Tricks to Mix & Match For Success

Are you looking to stop drinking so much soda?
Even if you do not have a 'cola addiction' too much high fructose corn syrup or artificial sweeteners like aspartame are not good for you. You can read the headlines “OK in moderation”, but because High Fructose Corn Syrup (HFCS) is in so many foods and drinks, it's very hard to practice actual 'moderation', because it keeps popping up in so many unexpected places. Eliminating or cutting down on soda for any reason is a good move for better health, weight loss, better digestion, and so much more. But then, why is it still so popular?

Tasty & Fun:
Denying the facts will not work: soda & cola is tasty and fun to drink. The bubbles make it more enjoyable, and the range of flavors and brands can suit anyone's tastes. So, if you want to cut down on cola you need to avoid feeling deprived. Having to 'miss out' and dealing with disappointment every day is not the path to success or even contentment. It makes it too easy to go back to less healthy drink options. Replacing soda with water or tea might not be enough for success if they make you feel deprived.

Avoid the fruit juice pitfall
Lots of people look to fruit juice expecting it's the better option for weight loss or blood sugar help. Maybe replacing orange soda with orange juice would solve the issue? After all, the ads for OJ tell you about how healthy it is at every turn. But … a typical 8 ounce glass of orange juice has 22 grams of sugar while 8 ounces of several different sodas have about 26 grams. You might as well be serving soda for breakfast, at the amount of sugar that's in OJ. Apple juice has 24 grams. High fructose corn syrup, cane juice and sugar all cause infection when ethan excessively, and they feed bad bacteria in the digestive system. It does not matter if it's “Fortified with vitamin c & d”, it's still way too sweet and will sabotage your efforts if you skip soda & replace it with bottled or carton fruit juice.

Flavor power to the rescue:
So what are you supposed to do? Learn how to mix up something else to drink that's fast, flavorful and better for you. There is no single solution, because everyone's tastes are different, but it's recipes to the rescue here. When you choose the aspects you want (fizz + flavors + caffeine or not, etc.) you can concoct a drink or drinks that taste as good as, or better than soda so you will not feel like you're being driven. Something delicious will make it easy to switch to a healthier refresh.

Fizz source- Club soda, lightly flavored carbonated water, and just plain old 'carbonated water' will give you the fizz and bubbles you crave for texture. All you need to do is figure out how to avoid diluting it too much when you add more flavor … with some handy tips.

Fresh squeeze: You do not need 100% juice when you're using real fresh (or frozen) fruits. All fruit juices on store shelves have to be pasteurized for safety when they're packaged. This means the juice is heated to kill bacteria, but this also kills the flavor! Heat treated juices are much less tasty & vibrant than raw fresh juice you squeeze yourself, so you need much more of it (or treated HFCS juice) to get the flavor. Example: Fresh lime juice tastes much different than bottled.

Add-ins: When you make your own drinks you can use 'impossible' add-ins like citrus zest & drops of fresh pressed ginger root that bottlers never can. These give an intense boost of flavor that you can control. They're also strong enough that you will not dilute the bubbly base water too much.

Tea Time … but not really. Do you like traditional tea like Green, Black, or Earl Gray? That's great, and will make quitting soda easier … but what if you do not? There are plenty of flavors in tea bags that do not really taste like tea on shelves these days. Apple-cinnamon, hibiscus-mango, and wild-raspberry are all in tea bags for hot or cold use, but they do not have the 'traditional tea taste' to them so even tea-haters can enjoy these new flavors. All it takes is a trip down the grocery store aisle to see which 'non-tea-tasting' flavors are on offer.

Fullness-factor: Soda can help you feel full between meals, so some people rely on it to replace a snack. This does not have to be the case when you add chia seeds to your drink. Chia seeds are tiny, flavorless seeds. They do not affect the taste of the beverage, but they're so high in 2 kinds of fiber (soluble & insoluble) that when you drink them, you feel full. They're as easy to use as 'simply stir', so anyone can mix up a chia drink. Once soaked in the abundance of choice, they form 'chia gel', tiny beads of gelatin-textured drops. It's similar to “tiny-boba” from the popular fun beverage “boba-tea” or 'bubble tea' (though that's made with tapioca-starch). Not only does adding chia stop hunger, it also adds nutrition like calcium, omega-3 healthy oils, b-vitamins and much more.

A touch of sweet: You do not need artificial sweeteners to have a sweeter drink. Now that stevia is available in many brands & formats (leaf powder, squeeze-drops, etc) it's always ready to use. It does not make people hungrier like aspartame can. Monk fruit is also becoming more common, and xylitol, derived from birch tree bark is yet another way to sweeten. Another option is raw local honey. Raw honey can help stop allergies & contains many nutrients including minerals, phytonutrients, beneficial enzymes, and antioxidants. Adding it to a cold drink will not cancel its benefits. Do go light on it though, as it's still a real sweetener on the glycemic index.

Time to combine:
With these elements in mind, it's time to combine them to experiment in making soda-substitute drinks that are just as delicious, but much healthier. Making a very strong brew of wild raspberry tea, then adding a splash of it to club soda with a squeegee of stevia drops will give you a bubbly raspberry beverage. Pressing pomegranate arils and adding the juice to ice water then using fresh lime zest / juice & chia seeds will make a tangy drink that can replace a snack and help you feel full. Pressing ginger juice can really turn this drink into a wake-up-call. Honey, lime & chia in ice water makes the traditional beverage from ancient times “Chia Fresca”. You do not need some powdered mix for strawberry lemonade when you've got lemon zest, fresh or frozen berries and some stevia powder. These are only a few examples; of course, by combining the principals above you can get countless more ideas.

Stopping soda can become much easier when you've got a flavor you really enjoy that's simple to mix up. If you start feeling better as well, with less sugar or artificial sweetener in your life, it becomes that much simpler than a task … as the rewards are something you can feel every day. All it takes is a little bit of effort to find a mixture that you enjoy, that also has all the effects you want & you'll be on your way to cutting down on soda.

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Weight Loss – What You Need To Know About the Process of Reverse Dieting

If you have just finished following a fairly intensive diet plan and are now looking to move into maintenance, you may wonder the best way to go about this. Sadly, many people who lose weight gain it all back a short while later, and this is because they simply do not have a smart plan going forward.

Reverse dieting is a technique many people use successfully to help move them into maintenance eating and help prevent unwanted weight gain. What is reverse dieting and how do you do it?

Let's take a closer look at the facts you need to know …

What Is Reverse Dieting? Reverse dieting is essentially doing the same thing as dieting, only in reverse as the name suggests. When you reverse diet, you slowly add calories back into your diet plan instead of slowly taking calories away as you did previously.

The idea is this is less of a shock to your system and, as such, will reduce your risk of body fat gain. Look at it this way, if you were consuming 2000 calories before and then at the end of your diet had your calorie take down to just 1200 calories, if you jump straight back to 2000 calories, chances are, some fat would be gained.

Your metabolic rate will have adjusted to the 1200 calories to some degree. So you can not just go up high and expect yourself to bounce back. Going up slowly, adding 100 calories or so every two weeks will help you accomodate the increased calorie intake as you experience an increase in your resting metabolic rate.

Who Benefits From Reverse Dieting ? Who benefits most from reverse dieting? The people who find this helps them significantly are those who were dieting at very intense levels. If you were just using a 300 calorie deficiency, for instance, chances are you did not have much of a metabolic slow down taking place.

If on the other hand, your calorie intake has dropped 700 or more calories from where it was, this is when reverse dieting is going to be necessary. One point to keep in mind, however, is if you are on a low-calorie intake right now, it can be smart to jump up quicker at the start. This may produce a little bit of fat gain but at this point, simply getting to a reasonable calorie level is the most important thing. Once you are there, you can then do smaller increases until you arrive at your target calorie intake.

Getting Started With Reverse Dieting Today. So how should you get started if you feel like reverse dieting is something you want to try? Take your current calorie intake and begin by adding around 100 calories of carbs or dietary fats: this means about 25 grams of carbs a day or around 10 to 11 grams of fat. Hold it there for one to two weeks.

Then once you are adapted, increase another 100 calories, repeating the process. Since protein was already set at recommended levels while dieting and does not need to go up for maintenance, it is only carbs and fats you are increasing here.

All in all, if you want to come off your fat loss diet and stay as lean as possible, reverse dieting is something to consider. When done right, it can help you transition to maintenance perfectly.

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How to Get in Shape and Stay in Shape

It's 6:30 AM, and oh I need my morning coffee. I drag myself out of my bed and head straight to my kitchen to grab that mug of instant energy to get me going. Then I get busy with my day-to-day schedule with no time whatever to work out. We blame our job, our kids and our tired selves for not finding time to stay active. How do we get ourselves out there and move to feel better, and in turn make the lives of people around us better as well (health improvements mood and focus)?

I hear so many friends of mine complaining about not getting the push to start working out or start the healthy diet period, to get where they want to be. Sunny beach, bikini? Nope – I'm better off in my cover up! It may seem tough, but if you want to see yourself as someone healthy and happening you can do it as well.

10 Steps to a new you :

  1. First have a clear goal in your mind about what you want to achieve, but remember to be practical, knowing that a healthy weight loss, or getting fit does take time. Anything too quick is usually short lived and harmful.
  2. Talk to friends who have the same goal, make a chat group to keep in touch and post pictures to inspire and get inspired. Also take some before and after pictures. Post sweaty post-workout selfies for friends who are in that group. Stay motivated make it FUN!
  3. Buy some athletic clothes, yes it helps a ton when you have good-looking clothes. You feel like wearing them and go to the gym or head out for a run. A good pair of shoes are key if you want to take running seriously, so do not skip or skimp on that.
  4. Start slow and start EARLY! It does help, when we start early our energy level is at the peak and the early morning air always helps us to feel the best. However do not forget to warm up as it takes a while to get our bodies in the active mode early in the day. Starting with small easy walks always helps us to stay motivated without draining us out till the next workout. Build slowly from there. Add strength and more challenging cardio as you get stronger.
  5. Music is another important component, create your favorite workout playlist. I have mine which I have saved under the playlist Run, and I keep updating the list to avoid getting bored.
  6. Be regular, whatever you do stay on it, make it a routine. It is the key! Sometimes when its difficult to find time, workout for a few minutes; even ten minutes make a difference and keeps you on that track.
  7. Eating is another key component, remember – 80 percent nutrition and 20 percent workout. A lot of health coaches use this formula and it is quite true. the first thing is to get rid of all the junk food from your kitchen pantry. Stay on track, with home cooked tasty food. Do not go crazy right in the beginning on super low calorie food. Keep a food log, this really helps. Foods high in healthy fats are the best way to stay full and avoid binge eating. Who does not love to snack on junk specifically after a long day when we are really hungry. Eating natural natural foods like nuts, hummus and avocados can help us stay on track. Include a protein in every big meal. Chicken and turkey are great options but lean grass-fed beef is also good. Vegetarian / Vegan options are also available if you stick to foods like nuts, chickpeas, hemp, flax seeds for optimum protein intake.
  8. Eating in small portions but more frequently helps us not to binge. the key to lose weight is to EAT and not STARVE! Eat, but eat smart and eat yummy. Use spices and good fats to enhance flavor and taste.
  9. There will be times that you lose track specifically with vacations or during occasions. Never give up! Know that you can wake up the next morning and start a fresh and some cheat days are absolutely fine and also healthy not to get you frustrated. When on a vacation try to make smart food choice. Choose fresh fruits, salads and more protein. Bananas are another amazing fuel for our body, so keep them handy. If you slip off track in one meal, keep the next lean and healthy. But never get negative and give up.
  10. And you need not have access to a gym or a grand outdoor setting – your floor in the living room is perfect! A set of 25 jumping jacks, followed by 20 squats, 30 second planks and 15 push ups can get you rolling.

It is all about quality and not quantity! So little goes a long way. The key is to move and be smart in terms of food choices. With these tips you can start your journey to the new 'you' which you have always dreamt of.

Nothing is impossible when you train your brain and learn to have fun and not give up! Happy moving, and remember to say hello to your new self!

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Check The Best 11 Tips For Effective Weight Loss

Most obese people know the struggle of losing weight. The entire weight loss process is a journey, and you have to be patient with your efforts. First things first, there is no substitute for exercise. No matter how many hacks and tricks you try, your body needs to burn more calories, which is only possible through physical activity. Even an hour of brisk walking can help with weight loss. In addition, we have 11 tips for help!

1. Eat more protein. Chicken, eggs, cottage cheese, lentils are some of the best sources of protein. Unlike carbohydrates, protein keeps you fuller for long and is the best nutrient for weight loss.

2. Go for vitamin enhanced water. Alkaline water is great for the body, although a lot of the claims have not been verified. Neverheless, it has added electrolytes, which is good for your metabolism.

3. Skip processed meat products. We all love processed food, but these only add to weight. Avoid foods that must be fried before eating. Also, try to skip all sorts of meat products that come out of a packet.

4. Stop eating refined sugar. If you are really serious about weight loss, you have to avoid sugar at all costs. Within a month, you should see a big difference in your weight.

5. Drink more water. An average person needs around three to four liters of water each day. Make sure you are drinking enough through the day. If possible, avoid colas, sweetened and aerated drinks.

6. Include more tea in your diet. We are not talking about sweetened teas here. Instead, you should have more of herbal teas, such as green tea, chamomile tea, and black tea.

7. Reduce your portion sizes. Instead of three big meals, consider seven to eight smaller meals a day, and keep a check on the portion. You can have pizza too, but not more than one slice.

8. Avoid plain carbohydrates . White rice, refined flour, and white bread some of the conventional plain sources of carbohydrates that are not good for the body. Do not skip carbs entirely through. Focus on complex options like oatmeal and brown rice.

9. Sleep enough. If you are exercising and following a proper diet, you need to sleep enough. Your body needs rest, which will only help with weight loss.

10. Go for fruit infused water. Many of us are fond of packaged juices, but a healthier alternative is fruit infused water. Get an infuser bottle and add a few slices of your favorite fruits, and you infused water will be ready in next couple of hours.

11. Go on a detox diet. There are so many types of detox diets these days, and as long as you are getting your nutrients, these foods are perfect. If you are not sure of what to follow, just drink a glass of warm water every morning with the juice of half a lemon and some honey. This will flush out the toxins.

Finally, do not forget to check your weight after every two weeks, so that you can track your efforts.

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Type 2 Diabetes and Healthy Living – Part 2 of Measuring Your Current Lifestyle

There are many ways to measure your current lifestyle. A short list would not be enough, so here is a continuation for you. Take this self-assessment to determine the state of your health. Go over your responses with your doctor to pinpoint areas where improvement are necessary …

1. Do you set caloric limits? Do you set caloric limits on yourself? If you are trying to lose weight, it may be essential, particularly if you are new to weight loss. It is hard to know how much you are eating if you are not entirely familiar with your caloric requirements and the calories you consume.

Counting calories is not necessary for weight loss but it is beneficial.

2. Do you have an eating schedule? Similar to caloric limits, having an eating plan is not necessary per se. But if you need help getting on track, implementing a diet plan can be helpful.

Barring a few exceptions, two daily meals work for everyone. Decide on two different times to eat, and eat only then. Perhaps it will be lunch and dinner at 7, with no snacks in between. You should not need to eat anything in between.

3. What Is Your attitude towards exercise? Your attitude towards exercise speaks volumes. It is even more important than the exercise you do because it dictates how much effort you put in.

Do you view exercise as a way of caring for your body and well-being? Or do you see it as work with temporary benefits? The better your opinion toward physical activity, the more you will look forward to it. Exercise should not unnecessarily feel like work. It should feel like investing in your health, which makes any effort required more than worth it.

4. How do you eat? Do you eat quickly, or do you take your time? Do you eat your carbohydrates first, or do you focus on proteins? What do you drink with your meals? These questions shed light to how you eat, which could have harmed you in ways you are not aware.

You should eat slowly. Save your carbohydrates for last because in all likelihood they are already abundant in your diet. And needless to say, water is better than soda. But do not hesitate to make your juices.

5. What is your motivation to change? Lastly, ask yourself about your motivation. While not directly a measure of your lifestyle, it impacts your behavior in more ways than you know. If your motivation to change is fueled by a drive to avoid complications brought on by chronic diseases, you are more likely to succeed than if you would simply like to lose a few pounds. A Type 2 diabetes diagnosis can often be a wake-up call to action. But motivation can also be short -lived.

If you are to succeed with your goals ensure your motivation is not temporary. Remind yourself of the benefits of a healthy lifestyle, and what you have to gain by making changes.

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