Showing posts with label Weight loss. Show all posts
Showing posts with label Weight loss. Show all posts

Begin Your Weight Loss Journey Simply and Easily

For many people who want to lose weight - whether it's 10, 20, or 100 pounds - they do not have the right resources available to find a working program that will keep the weight off. To lose weight, one has to follow this simple formula: calories expended must be greater than calories taken in. Thousands upon thousands of diet programs will promise enticing ways to do the work for you, but sadly, there is no program that will lose weight for you. You have to do it yourself.
Fortunately, there are ways to make your life simpler as you begin your weight loss journey.
Jenny Craig, Weight Watchers, and Atkins are three popular diets. Often, people do see results from these programs when they first start. 

The main reason for that is because when you start a diet, your body is forced to adapt to unfamiliar eating patterns, which puts stress on it. Stress on your body means that it's working harder, which often translates to weight loss.
It's rare that these diets work for an extended period of time, though. In order to see permanent, long-lasting results, you need a diet that you can maintain for the rest of your life. In order to begin your weight loss journey, you need to find a simple, easy-to-follow program.
Simple weight loss programs are not going to include the word "counting". If you have to count anything - carbs, calories, fat intake - it's going to be complicated. 

After all, if you're given the option of a simple diet that won't require any counting, recording, or tracking of what you eat, wouldn't you choose that? The best way to decide when you're going to eat is by knowing when you're hungry and exactly what your body needs.
If the diet plan you choose requires you to cut out any of your favorite foods - especially carbs or fat - you're going to be very unhappy. 

When you want to begin your weight loss journey, you need to find a program that allows you to keep eating your favorite foods, but still lets you see results quickly.
Don't forget to take all things in moderation. As with any part of life, your diet should be balanced, and you should try to incorporate good exercise habits into your life. Getting enough sleep is also important. Remember the key: balance.





20 Best Foods That Burn Belly Fat Fast

1. Fruits

PinitFruits are rich in vitamins and minerals. Hence, make them an essential part of your daily diet to burn belly fat. However, make sure not to overdo it with fruits. Even though they contain lots of vitamins and minerals, they still contains sugar.
Citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes are excellent fat burners that can boost your metabolism.
Other fat-burning fruits include apples, watermelons, grapes, and strawberries.

2. Pulses

Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.

3. Fish

PinitFish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate. Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.

4. Almonds

Almonds keep your stomach full for a long time, due to the healthy fat and protein content. They are a good source of nutrients to burn fat for vegetarians. They are also rich in omega-3s that increase energy and metabolism.

5. Beans And Legumes

PinitBeans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. Plus, they are a great source of protein for vegans and vegetarians. Try and mix three different legumes to provide your body with different micronutrients.

6. Spinach And Other Green Vegetables

Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, water, and dietary fiber. These fiber-filled veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, aiding good digestion, and cleansing the colon.

7. Dairy Products

PinitFull-fat dairy products are recommended as these are loaded with nutrients and will keep you satiated for a long duration, thereby leading to weight loss . Slim or skimmed milk is devoid of the nutrients and does not keep your hunger pangs at bay as well as full-fat dairy products.

8. Oatmeal

Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger, give you energy for your workout, and can reduce fat content in your body. Try having oatmeal in the morning with some nut butter or nuts for added protein. When buying oatmeal, make sure that you choose one that is flavorless as the flavored oats contain sugar and chemicals.

9. Peanut Butter

PinitPeanut butter is a great option to sweeten your breakfast or smoothies. The nut butter is loaded with protein and healthy fats that reduce the chances of weight gain. But be careful with the amount you consume – aim for no more than one tablespoon per serving.

10. Extra Virgin Olive Oil

Cooking with extra vrigin olive oil is good for weight loss and your health, in general, because it helps lower bad or LDL cholesterol and increases the levels of good or HDL cholesterol. It is a weight loss-friendly and heart health-friendly oil that you can use to cook or season your food.

11. Whole Grains

PinitWhole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber. Consuming these will keep your hunger pangs at bay, aid digestion, and help cleanse the colon. This, in turn, will help you shed the belly fat easily.

12. Protein Powder

Protein powders are a great option if you cannot load up on whole foods that are rich sources of protein. You can use whey protein, a vegan protein powder or homemade protein powders to help improve muscle mass and increase your metabolism.

13. Chia Seeds

PinitChia seeds can be very helpful for weight loss. It has become a trend now to include chia seeds in smoothies, salads, and breakfast bowls. They are a great source of protein and healthy fats, and two tablespoons of chia seeds contain 10 grams of dietary fiber. Thus, consuming chia seeds can help prevent you from overeating, improve digestion and metabolism, and support your gut health, which can lead to steady weight loss.

14. Mushrooms

According to Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are connected to abdominal obesity. Mushrooms are good sources of vitamin D. They are low in calories and high in water content. You can easily prepare mushroom soup or add them to salads and sandwiches to make a delicious lunch or dinner without worrying about calories.

15. Raspberries

PinitRaspberries are loaded with dietary fiber and polyphenols like anthocyanins and ellagitannins . The dietary fiber helps add bulk to the stool, improves bowel movement, and keeps you satiated for a long duration . The antioxidants help scavenge the harmful free oxygen radicals, thereby reducing inflammation and inflammation-induced obesity  . Consume raspberries in breakfast bowls or in smoothies.

16. Coconut Oil

Coconut oil has a good impact on blood lipid levels and may even help reduce tummy fat. Loaded with healthy fats, coconut oil reduces bad blood cholesterol levels, improves digestion, and boosts overall immunity while helping keep you full. Use edible grade coconut oil for cooking. You can also have bullet coffee as your morning drink to keep you charged for the entire day.

17. Soup

PinitAccording to Julieanna Hever, author of The Vegiterranean Diet, having soup before meals helps reduce the number of calories you consume. This, in turn, helps prevent fat accumulation in the belly region. You want to consume vegetable, chicken, or mushroom clear soup. Ideally, make soups at home to reap the maximum benefits.

18. Eggs

A study published in the International Journal of Obesity compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories. The results were amazing. The participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference was reduced by a whopping 34% . And that’s because eggs are a great source of protein and both water and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.

19. Spicy Chili Peppers

PinitChili peppers like cayenne, green chili, and red chili are loaded with vitamin C and capsaicin that help increase the metabolic rate and burn the fat away. Consuming these chili peppers can help you lose weight and also manage the flab in your belly region. Add cayenne pepper or red chili flakes to your salads, and green chilis to fritters or omelet. They not only enhance the taste but can also make you slim.

20. Broccoli

Broccoli is one of the best belly fat burning foods. From reducing obesity to reducing the risk of cancer, it offers a wide range of benefits. In fact, experts believe that consuming broccoli wards off the chances of falling prey to type 2 diabetes. The phytonutrients present in broccoli help flush out the toxins, reduce inflammation, boost metabolic rate, and improve your body’s immunity. Consume blanched or grilled broccoli with salads and soups to help get a toned and flat belly in no time. 
These are the 20 belly fat burning foods you must include in your diet. Now, let me tell you a few other things to do to get a flat tummy. Scroll down.
Belly fat is stubborn and will not go away in a day. Here, persistence is the key to success. Keep building new and healthy habits, and you will see results for sure. Also, keep your goals realistic. Not eating enough and exercising too vigorously may make you weak and lead to weight gain. So, plan your activity levels and diet so that you lose belly fat without losing muscle mass. Take care!
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6 Ways to Trim Your Belly Fat


   Belly fat isn't just unsightly, it's dangerous, too.

Excess fat around the midsection can crowd internal organs
and put your health in jeopardy.

   In fact, studies have shown that people who carry extra
weight in their abdomen have a higher risk of developing
type 2 diabetes and heart disease.

   The only way to reduce belly fat is to reduce your
overall body fat percentage through healthy diet and
exercise. While you're working on it, you can follow these
tips to flatten your belly faster:

   Find an ab routine you can stick with.

   Let's face it: crunches just aren't very fun,
especially if you do hundreds of them every day. Luckily,
there are other ways to flatten your belly that won't
leave you bored.

   Look for challenging routines that strengthen your
core, like Pilates or exercise ball routines. You could
also try cardio workouts that feature lots of abdominal
work..

   Stop smoking.

   Many smokers smoke because they believe it helps them
relax and helps them stay thin. Actually, the opposite is
true. Besides its other detrimental effects, smoking can
actually make you fatter around the middle.

   That's because, in spite of the fact that smoking is
thought to be relaxing, it actually stimulates production
of the stress hormone cortisol. Cortisol causes the body
to store fat, particularly around the belly.

   According to Dr. Jacob Seidell of the National
Institute of Health in the Netherlands, smokers generally
have more abdominal fat than their non-smoking peers. By
quitting, you can trim your belly fat and reduce your risk
for heart and lung disease.

   Skip the alcohol.

   There's a reason why people associate beer with big
bellies: People who drink more than one alcoholic beverage
at a sitting are far more likely to have higher BMIs than
those who drink only sparingly.  

   Alcohol gives you extra calories but doesn't provide 
nutrition. It can also lower your inhibitions toward 
overeating. These are good reasons to sip on water, tea,
or diet soda instead.

   Eat more fiber.

   Sometimes belly bulges are caused by a downright
embarrassing problem: constipation. To combat this, you
should consume at least 35 grams of fiber each day in the
form of whole grains, fruits and vegetables. This will
keep your bowel movements regular and, in turn, make your
stomach appear flatter.

   Drink more water.

   Bloating can make your stomach look much larger than it
really is. If you think you might be bloated, it's time to
increase your water intake. Some people hesitate to drink
water when they're already retaining fluid, but water is
actually the solution to the bloating problem.

   When you put more water into your system, your body
will let go of the fluid it's been holding on to. Water
will also help curb your appetite; sometimes thirst is
mistaken for hunger, leading to endless cravings and
mindless snacking.

   Snack on fat-burning superfoods.

   Wise food choices can help shrink your belly. When you
snack, choose whole roasted almonds, boiled eggs, and
low-fat dairy products. These foods contain just enough
fat and protein to leave you feeling fuller longer, plus
they have all been featured in studies linking them to
increased fat burning ability.

   Work your abs all day long.

   You can give your abs a constant workout by practicing
good posture.

   When you're sitting at a desk, pull yourself forward to
the edge of your seat. Straighten your back and pull in
your stomach muscles. You can keep the ab work going while
you run errands, too. Simply suck in your stomach as much
as you can, imagining that there's a magnet pulling your
navel back into your spine.

****************

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7 Common Mistakes That Make You Fat

As any dieter knows, there is a lot of information
floating around about diet and exercise - not all of it
good.

   The worst part is that some of the 'tips' you read can
actually sabotage your weight loss and make you fatter!
Let's separate fact from fiction and look at seven of the
most common mistakes dieters make.

   Mistake #1: Cutting too much fat.

   Many dieters believe that the less fat they eat, the
better. What they don't realize is that fats are important
because they make us feel satiated.

   Fat is also digested rather slowly, which helps
stabilize blood sugar levels. Eat too little of it, and
you could find yourself snacking more frequently but
feeling less satisfied.

   Plus, many fat-free foods contain a surprising amount
of sugar to improve their flavor, and sugar can lead to
even stronger cravings.

   Instead of cutting all fat from your diet, try
consuming moderate portions of heart-healthy fats like
avocados, nuts, olive oil, reduced-fat dairy products, and
salmon. These will fill you up without harming your
health.

   Mistake #2: Cutting too many carbs.

   Like fats, carbs have a place in a healthy diet. If you
dramatically cut your carb intake, you might notice a
quick initial weight loss. This is water weight.

   When your muscles store carbohydrates, they also store
water. When you burn through these carbohydrate stores,
you also secrete the extra water. The pounds you lose in
this fashion will be quickly regained when you start
eating carbohydrates again.

   Carbs are an important energy source. They also promote
a sense of well-being. The secret is to eat a reasonable
amount of complex carbohydrates like those found in fruits
and vegetables, whole grains, seeds, nuts, and beans.

   Avoid simple sugars like soda and candy. They are a
source of empty calories and will only increase your
cravings for more sweets.

   Mistake #3: Cutting too many calories.

   All weight loss boils down to one simple rule: you must
burn more calories than you consume. You shouldn't overdo
it, though. If you eat too little, your body will rebel by
slowing down its metabolism and losing lean muscle mass.

   You can avoid this by eating a minimum of 1,200
calories each day. If you exercise, you should increase
your calories accordingly. A weekly caloric deficit of
3,500 calories will result in the loss of one pound. If
you don't eat enough, you risk setting yourself up for a
hunger-induced binge.

   Mistake #4: Avoiding dairy products.

   Dairy products have a bad reputation among dieters who
consider them to be too high in fat and lactose. While
it's true that too much whole milk and rich cheese can
contribute to weight gain, there is ample evidence that
low-fat dairy products are an excellent choice for
dieters.

   Dairy products contain a hormone called calcitriol.
This hormone tells your body to burn more fat and to
convert less sugar to fat. Plus, the protein in dairy
products helps you feel fuller longer. Try to consume
three servings of low-fat dairy each day.

   Mistake #5: Following the latest fad.

   Nobody likes to fail at their diet, but some of the
popular diet plans you read about in the headlines are
simply unrealistic and unhealthy.

   Who can live on a diet of lemonade and maple syrup? Who
can be happy eating nothing but cabbage soup? Nobody,
that's who. Stay away from diets that promote fast weight
loss through radical means.

   The very best diet is a well-balanced eating plan that
you can comfortably stick with for the rest of your life.
If a diet is too drastic or unnatural, it's not a viable
lifestyle choice.

   Mistake #6: Using natural or herbal stimulants.

   Caffeine and ephedra are often touted as natural weight
loss aids and hunger reducers. While these stimulants can
make you feel less hungry, they can also cause high blood
pressure, heart palpitations, and stress.

   When your body is stressed, it produces too much of the
hormone cortisol, which causes your body to go into
survival mode. While in this mode, your body sends out
signals for you to eat more food, which it then stores as
extra fat.

   Nobody needs stimulants to help them lose weight.
Reduce your hunger by reducing the stress in your life and
eating small, frequent, nutritious meals.

   Mistake #7: Avoiding strength-training exercises.

   Some dieters, particularly women, avoid
strength-training because they don't want to "bulk up" and
gain weight. This is unfortunate, because muscles speed up
your metabolism. Strength training actually promotes fat
loss and, like all exercise, helps your body release
feel-good endorphins.

   
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How to Lose belly fat in a week?

The first thing that people, who wish to lose weight, think about is reducing their belly fat.  It does not matter if you need to lose those extra 15 pounds or a whole lot more.  And it is exactly where they all go wrong.  This article will explain what the biggest mistake of flat belly seekers is, how to avoid it, and achieve your desirable flat belly.

Belly muscles are designed to give balance and coordination for the body's movements.  Constant movement keeps it in shape.  People used to walk and move a lot just a few centuries ago.  These days most of the people sit all day long at the office and as a result their muscles weaken. At this point they can't support the internal oranges, allowing the abdomen to bulge. 
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The swelling causes people to seek some drastic action, in order to regain that nice flat belly they start to exercise.  This is where people make the biggest mistake in flatting their stomach: they start to workout very hard on their belly muscles and develop nice firm muscles but no one can see them.  They are all sunken under a layer of fat.  People are walking around with nice strong belly muscles that are actually invisible.

These people can not stop complaining about how hard they work, every day shaping their muscles but no visible results are shown.  This is their mistake, their muscles are just fine. The problem is the layer of fat which covers them. 
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The solution is working on both things at the same time: on one hand work on your belly muscles, in addition you must reduce your fat percentage,  Lowering your fat percentage will eventually give you the affect you were looking for the "six-pack" look.  It is very important to realize that lowering only belly fat is impossible.  You must burn fat with by working and developing a higher muscles mass which will burn more calories even when you rest.  Another important aspect is to reduce fattening food consumption. 

There is an argument regarding how much and how often should one work on his belly muscles.  It depends on you, your time, and how quickly do you want to start shaping your belly.  It is recommended to work once in two days for 15 minutes, work real hard the n rest the next day.  It is possible to work every day on the belly muscles, contrary to other muscles, but its best to start in this moderate manner and move from there.   
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This is it the big secret do not expect to find specific exercises, it is not the most important thing the key to win your fight for a flat belly is in the combination of low fat diet and exercises which will end up in a flat belly.
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5 Quick Ways to Stop Craving Junk Food

Are you a junk food junkie? Maybe you've never met a
dessert you didn't love, or maybe you prefer salty potato
chips and fries. Either way, if you overindulge, you're
loading your body with calories while depriving it of real
nutrition.

   Junk food is fine in moderation and on special
occasions, but what about those cravings that hit you at
the most inconvenient times - or, worse, the cravings that
just never seem to go away at all?

   Improbable as it seems, they can be tamed. Here are
five proven strategies for ending junk food cravings.


 Tip 1: Control blood sugar spikes and crashes.

   When we stuff ourselves with highly refined
carbohydrates, which most junk food tends to be, our blood
sugar rapidly climbs. Then, because our bodies process
these carbs so quickly, we experience a blood sugar crash.

   Low blood sugar increases hunger, urging us to go out
and do it all over again.

   To avoid this cycle, eat small but frequent meals
throughout the day. Never skip meals; recent studies have
shown that dieters are more likely to binge on junk food
if they haven't eaten in several hours.

   To really knock out cravings, combine a healthy fat
with some protein and complex carbohydrates, like a
tablespoon of peanut butter on whole grain bread. It will
be more nutritious and more satisfying than the junk food
your body is asking for.

   Tip 2: Avoid artificial sweeteners and MSG.

   When we eat sweet-tasting foods, our bodies produce
insulin, whether those sweet-tasting foods actually
contain sugar or a sugar substitute.

   These findings were reported in the British Medical
Journal in 2004, along with the result of eating foods
sweetened with artificial sweeteners: deprived of the real
sugar it was anticipating, the body experiences stronger
sugar cravings at the next meal.

   MSG (mono sodium glutamate) is a flavor-enhancer found
in many prepared foods in grocery stores and at
restaurants.

   MSG has also been linked to incessant food cravings,
including the infamous 'Chinese restaurant syndrome': you
eat the food, then feel hungry an hour later.

   (It should be noted that many Chinese restaurants now
offer MSG-free foods.) Other foods, such as grated
parmesan cheese and pre-made soups, contain MSG.

   It's almost impossible to cut artificial flavor
enhancers out of your diet completely, but you can take
steps to reduce the amount you consume.

   Eat natural foods you prepare yourself. Don't consume
too many diet sodas. Instead, hydrate with water or
decaffeinated tea.

   If you crave something sweet, go ahead and have real
sugar in moderation. If you give your body a little of
what it wants, it's less likely to demand more at the next
meal.

   Tip 3: Learn to identify emotional eating triggers.

   Emotional eating is a real problem for millions of
people. Some people use food as a way to find a sense of
fulfillment. Others use it to soothe themselves when they
are in pain. This can lead to frequent strong cravings for
"comfort food".

   Kaiser Permanente just concluded a study on effective
treatments for binge eating disorder. They found that food
journals are a key element.

   By recording what they ate and why, binge eaters were
able to identify the events and thought patterns that led
to overeating.

   These findings can be seen in the April issue of the
Journal of Consulting and Clinical Psychology.

   Tip 4: Cheat (but only a little.)

   If you find yourself demoralized by a craving that
won't go away, give yourself permission to indulge a
little. In the long-run, it's better to have that half-cup
of ice cream than to keep denying yourself and obsessing
over it.

   Simply adjust your plan to include a little more
exercise that day, or take away extra calories from
another meal to compensate.

   Tip 5: Have a medical exam.

   Constant cravings can be a sign of a more serious
condition, such as diabetes. A quick and inexpensive
fasting blood sugar test will let you know if your blood
glucose level falls within the normal range.

   Diabetes is highly manageable when caught early, so be
sure to have a screening if you have diabetic relatives,
or if you experience increased hunger, thirst, or
urination.

   Junk food cravings can be significantly reduced by
addressing the underlying health issues that sometimes
cause them.