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10 Simple Tips to Jumpstart Your Weight Loss

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jumpstart weight loss

Often times, the hardest part about losing weight and living a healthier lifestyle is just getting started. Honestly, it’s not a surprise. We’re comfortable with how we live our lives. That’s how we gain weight and get unhealthy in the first place – complacency.

If you’ve come to a point in your life where you finally understand just how unhealthy you’ve been living, and if you’re committed to leading a better life, then the good news is that there are simple strategies you can employ to get your weight loss jump started.

Tip 1: Solidify Your Goals

Sometimes, we fail before we even start because we don’t know what we’re trying to accomplish. This is why psychology research shows that people who think about and list down their goals are 42% more likely to actually achieve them than those who do not.

Just navigating life can get overwhelming, and this is what makes it easier for us to forget our wellness goals and start prioritizing other things. It takes 10 seconds to get your goals written down, so take the time to do it and keep these goals in a visible place to constantly remind you to make better choices.

Tip 2: Find an Accountability Partner

Having someone that you can be accountable to for your choices right from the very beginning can really help jumpstart your weight loss and keep you on track. When considering who you want to ask to be your accountability partner, pick someone who will care for you in a gentle way, but also won’t be afraid to tell you the things you need to hear. You want someone who will support you and guide, not someone who will make your already troublesome relationship with food worse.

Tip 3: Spend Time On a Vision Board

This one’s more for the women out there, because women are more visual, but it could work for some guys as well. Creating a vision board that is filled with motivational quotes and photos that you aspire to, could really help you stay committed to your goals. By having this vision board somewhere visual, it will help remind you that you’re on this journey for a reason.

Tip 4: Start Small with Food Prep

One of the reasons why some people don’t last when it comes to food prepping is because they feel like they’ve got to have everything prepped in one day. Not only does this make your food get pretty boring very fast, it also puts a lot of pressure on your shoulders come Sunday. One easy thing to do to jumpstart your weight loss is to keep your food prep activities small at first and then build up from there.

In fact, it makes for more interesting meals if you prep ingredients rather than full dishes on meal prep day. This way, you can easily whip up something that you want to eat with the ingredients available rather than be forced to eat the same breakfast, lunch and dinner all week long.

Tip 5: Implement Small New Change Weekly

Switching to a healthier lifestyle doesn’t happen overnight – or rather, it shouldn’t. When you try to completely overhaul the way that you live in a short amount of time, you set yourself up for disappointment and discouragement in one fell swoop. Instead of trying to make all of your changes right off the bat, schedule small changes weekly to make the transition more doable.

For example, you can swamp a portion of your carbs for vegetables and fruit on week one. On week two, you can commit to cutting back on the alcohol that you drink. Setting realistic goals increases your likelihood of success tenfold.

Tip 6: Sleep Earlier

We’re preaching to the choir with this one, we’re sure. A great majority of us probably already understand just how important sleep is, not just to our health, but to our weight loss as well. So if you’re really serious about losing weight, then you’re to have to start making some adjustments to your daily routine to get you to bed sooner. What those changes need to be, you know best.

Tip 7: Put A Workout Schedule Together

When was the last time you ditched an appointment at the salon or missed out on a scheduled waxing appointment? We’re going to bet that it’s been a while or probably even never. When it comes to things that are important to us or things that make us feel good, we prioritize it in our schedules and make the rest of the things that we need to do work around those appointments. The same should be the case for your workouts. Prioritize it and make it a fixed part of your schedule.

Tip 8: Drink Water Exclusively

Juices, lattes and all other kinds of drinks that you like to consume do two things: decrease the number of water you consume and boost your caloric intake stealthily. If you’re a heavy drinker of beverages other than water, one easy change to make to jumpstart your weight loss is simply to consume water only.

It drastically reduces the amount of calories you consume in a day and the water that you replace it with helps you stay fuller for longer.

Tip 9: Have a Contingency Plan for Your Weak Spots

Whether you’re the type of person who binges when you have a bad day, or the kind of person who loves having a sweet treat after every meal, there’s always going to be a weak spot in our hearts and minds for some kind of food.

After all, that’s how we ended up needing to lose weight and get healthier in the first place. Identify what your food triggers are and have contingency plans in place when you hit a rough patch. For example, if donuts are your weakness, have a healthier alternative on hand when your cravings hit.

Tip 10: Raid Your Own Pantry

One simple activity you can do to jumpstart your activity is to walk into your pantry and raid every single unhealthy ingredient that you have in it. Take those food items and throw them straight into the trash, friends. When you rid your pantry of these items and refrain from restocking them, you make it easier for yourself to make the healthier choice.

10 Reasons Why Eggs Are Superb for Weight Loss

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eggs for weight loss

Ah, the ever so humble egg. If we could sing a love song to this seemingly boring food and pantry staple, we probably would just because it’s so darn good. More than being a tasty food ingredient, however, eggs are also fantastic because they’re among some of the healthiest foods you could possibly include in your diet.

For individuals that are trying to lose weight, here are a few egg-xcellent reasons to eat eggs regularly.

Reason #1: They’re Packed with Vitamins

Vitamins? In eggs? That’s right! Eggs are packed with several vitamins like B2 (riboflavin), B12 (cobolamin), A (retinol), and E (tocopherol). All of these vitamins are important and necessary to maintain a healthy body. For example, vitamin B2 is incredibly helpful when it comes to breaking the food you eat down into energy. Meanwhile, vitamin E helps your body battle free radicals that are responsible for cellular and tissue damage.

Reason #2: They’re Low in Calories

It goes without saying that one of the ways you lose weight is by lowering the number of calories that you consume in a day. In fact, you should be going for a caloric deficit daily. Eggs are egg-ceptionally helpful when it comes to this because they’re pretty low in calories.

If you want to get exact, one large egg has approximately 78 calories in it. To create a low calorie but filling meal, all you need is about 2 or 3 eggs, tons of high fiber vegetables and a little creativity.

Reason #3: They’re Cheap

We don’t know if you’ve noticed this, but we’ve found that oftentimes, eating healthy and maintaining a diet of whole foods is more expensive than eating less healthy foods. Honestly, we don’t understand the logic nor do we feel happy about this, which is why we’re pretty ecstatic when it comes to the relatively low price point of a dozen eggs. A healthier and widely accessible food source? Sign us up pronto!

Reason #4: They’ll Keep You Full

Eggs are very, very nutrient dense ingredients. More than that, they’re also very filling ingredients. Why? Because they’re unbelievably full of protein. It’s a well-known fact that high protein foods have equally high satiety factors, so including eggs in your diet will help to reduce your appetite and keep you nice and full until it’s time for your next meal. Additionally, since eggs rank pretty high on the Satiety Index Scale, there’s a smaller chance of you being tempted to snack on unhealthy treats.

Reason #5: They’re Easy to Cook

Don’t get us wrong, we appreciate a fancy and painstakingly prepared meal as much as the next food enthusiast, but that doesn’t mean that we want to spend hours on a single meal every day. This leads us to yet another reason why eggs are awesome for weight loss: they’re easy to prepare.

Eggs are super tasty pretty much any way you choose to cook them, so you can whip up a tasty meal to start your day in just a few minutes. You could poach some eggs for a healthier Eggs Benedict or whip up an ultra-fluffy omelet for a quick and delicious breakfast.

Reason #6: They’ll Potentially Boost Your Metabolism

Did you know that a high-protein diet could potentially boost your metabolism by nearly 100 calories per day? Considering the fact that you need to be running at a pretty fast pace for decent amount of time just to burn 100 calories, it’s a big help to get that boost from a food ingredient.

Eggs aren’t just high in protein; they’re also packed with all the right essential amino acids in exactly the right ratios. Eating eggs regularly provides your body with protein for maintenance and metabolism.

Reason 7: They Have Most of the Essential Minerals You Need

Vitamins are a crucial part of maintaining a healthy body. Happily, eggs are rich in many of the essential minerals that our body’s need regularly. For example, eggs are high in iron, which help with energy levels, mood and overall wellness.

Eggs are also quite high in zinc, which helps our immune systems stay in tip top shape as well as convert food into energy sources. Lastly, eggs are full of phosphorous, which are important for the maintenance of strong and healthy bones as well as healthy teeth. It doesn’t stop there though! Eggs also contain a few helpful trace elements such as iodine and selenium.

Reason 8: They’re (Actually) Heart Smart

When we ask people why they choose not to eat eggs, many of them say it’s because they think it’s going to increase their cholesterol levels and increase their chances at developing heart disease. To that we say, “Codswallop!”

Don’t believe us? Take a look at the research. For over 40 years, studies have been conducted on the impact that eggs have on high cholesterol, and the verdict is clear: you can eat eggs without significantly impacting your chances for heart disease. In fact, some more recent studies have concluded that eating an egg a day actually lowers your risk of a stroke by 12 percent!

Reason 9: They Help Build Muscle

Working out and lifting weights tears our muscle fibers apart. This is why post-workout nutrition is so important if you’re looking to increase your muscle mass or get as lean as possible. Eating protein-rich foods like eggs will help aid your muscle recovery and will help to build muscle mass. To encourage the repair of muscle tissue and protein synthesis, you’ll need to ingest about 20 to 30 grams of protein with each meal, especially the meals you have after a workout.

Reason 10: They’ll Test Your Creativity

Eggs are good for any meal of the day and any kind of cuisine that you’re craving for the day too. For example, a few eggs scrambled together with mirin and low sodium soy sauce make a fantastic Japanese-style egg roll, while mashing an egg with some bananas result in delicious carbohydrate-free pancakes. Being able to experiment and enjoy creativity in the kitchen keeps the weight loss process exciting and easier to stick to.

5 Things You Need to Know About Birth Control Pills

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birth control pills

We hear about birth control pills all the time these days. Not only are they one of the most popular contraceptives available today, they’re also used to manage a ton of additional health concerns like out-of-control acne, intense menstrual pain, and PCOS, or polycystic ovary syndrome.

Although it’s necessary to have a conversation with your OB-GYN before getting on the pill, there are a few things that you need to consider before you even have that conversation. After all, there’s more to a birth control pill than meets the eye. If you’re considering taking the pill, you may want to analyze your reasons behind them and the facts that we’re going to lay out for you below.

You Could Completely Reboot Your Cycle

Many of the women who start taking birth control pills are those who have irregular cycles. One of the symptoms of an irregular period, unfortunately, are extremely painful menstrual cramps. Some women have cycles that are so painful, they’re practically bedridden for 3 or 4 days.

Regular and consistent taking of birth control pills can reboot your cycle and normalize it. On the other hand, it’s also possible that starting birth control pills could also completely reboot your cycle and change it.

You Could Halt Your Period Altogether

While most women take birth control pills to help bring some order and regularity to their monthly cycles, there are also a number of women who take birth control pills for the sole purpose of stopping their period altogether.

Not many women know this, but having monthly visits is actually a decision that women can make and if you’re not trying to give birth, then there’s no medically necessary reason to have your period. Some women worry that this could mean a permanent discontinuation of their cycle, but it goes without saying that you should have a lengthy conversation with your doctor before pushing through with plans like this.

You Could Have Some Pretty Nasty Mood Swings

Generally speaking, women tend to have some pretty crazy mood swings when their cycle comes around, right ladies? We warn our partners of Pre-Menstrual Syndrome for a reason. Well, as unfortunate as it may be, taking birth control pills doesn’t necessarily mean that’s going to change. In fact, studies show that both negative and positive emotional changes can result from taking birth control pills.

This is because taking birth control pills affects two hormones in particular that have a strong effect on the emotions of a woman: progestin and estrogen. It should go without saying that when you mess with the amounts of these hormones in the body of a woman, you’re going to see some mood swings take place as a result.

You Could See Some Positive Changes Take Place

Remember how we mentioned that birth control pills are used for more than just preventing pregnancies? Well, one of the positive changes that could take place when you start taking birth control is that it lowers your chances of anemia. Taking the pill could also reduce your risk for certain cancers, most notably endometrial cancer and ovarian cancer.

Women who suffer from severe acne have also seen their skin clear up and heal from years of terrible skin thanks to birth control pills. One of the biggest impacts that the pill has though, is on women who suffer from polycystic ovary syndrome. The pill eases a lot of the unfavorable symptoms of women with polycystic ovary syndrome and can help them enjoy the benefits of a regular monthly period.

You Could Also See Some Negative Changes Too Though

The pill isn’t always going to be about sunshine and daisies. For some women, taking birth control pills could have some pretty nasty side effects. Like we mentioned previously, mood swings (the I’m-about-to-bite-your-head-off kind) are a potential side effect for some of the women who start any kind of birth control regimen.

Some women have also reported experiencing severe abdominal pain, chest pain, shortness of breath and bouts of coughing after starting on birth control pills. Additional symptoms that have been reported in the past include loss of vision or blurred eye sight, speech impediments, severe pain in calves or thighs, severe headaches, numbness, loss of energy and dizziness.

If you choose to take birth control pills in spite of these potential side effects, you need to pay close attention to any possible changes that take place in your body after your regimen starts. If you notice any changes, big or small, consult with your doctor as soon as you possibly can.

You Might Need to Try a Different Brand

Not all birth control pills are created equal.  While some women find a brand that works for them and doesn’t incite any side effects right off the bat, other women aren’t so lucky. Because each person’s body is different, what may work for someone you know won’t necessarily work for you, so at times, there’s a period of testing different brands to find, which birth control pill is most suited to your body.

If you experience any negative side effects, talk to your doctor about what’s happening and ask about switching to a different kind of birth control pill.

You Could Still Get Pregnant

Think of taking birth controls as a kind of art. If you’re more of a left-side-of-the-brain kind of person, then think of it this way: the pill is only 99% effective when you’re taking it perfectly and to the specifications that your doctor (or the brand) requires.

This is why approximately 9 percent of the women who take birth control pills still get pregnant, because there’s a science and a routine to it. For the pill to work as effectively as it possibly can, you will need to take the pill at exactly the same time every day.

Taking them every day at the same time lowers your chance of pregnancy to about 1 perfect. However, if you’re the kind of person who misses pills or takes them when you remember them, then your chances of getting pregnant increase dramatically.

Does Wellbutrin Cause Weight Loss?

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Wellbutrin

What things have you been considering these days to help you lose weight? As unfortunate as it would seem, a lot of people today are willing to go to extreme lengths just to lose a few pounds. From unhealthy yoyo-dieting to so-called miracle pills, there’s doesn’t seem to be much that people won’t try if it means achieving their dream body or hitting their goal weight.

One of the new trends making the rounds recently is the ingestion of Wellbutrin, a prescription antidepressant that is also known as bupropion.  If you’re considering taking this medication to help you lose weight and aren’t sure about what you want to do, we encourage you to consider all of the information we’ve learned before making any final decisions.

What is Wellbutrin?

Known generically as Bupropion, Wellbutrin is a prescription medication that is used to treat and manage clinical depression and its symptoms. Wellbutrin is most commonly prescribed to patients suffering from Major Depressive Disorder (MDD), Seasonal Affective Disorder (SAD), and, at times, as part of a comprehensive medical program for smoking cessation. The drug is known by various names like Buproban, Budeprion, and Aplenzin among others, but is most commonly known as Wellbutrin.

The pill is designed to prevent the reuptake of dopamine, neropinephrine and serotonin into your system. Some also claim that the taking of this prescription medication encourages considerable weight loss.

How to Get and Use Wellbutrin?

Because of its clinical use, Wellbutrin is categorized as a prescription medication. This means that unless it is prescribed to you by a healthcare professional, you won’t be able to take it. For those who are able to secure a prescription for the pill, it’s important to pay close attention to the dosage and the frequency of consumption that your doctor gives you. Generally speaking, Wellbutrin has a short half-life, which means that you’ll need to take the pill three to four times a day.

It’s also important to note that the pill won’t actually take therapeutic effect until after four to six weeks of regular daily consumption. At the end of the day, you and your doctor will determine the amount of time you should be taking the medication.

Why Are People Using it for Weight Loss?

Due to the heightened desire for people to find miracle pills for weight loss, Wellbutrin has received a lot of attention recently as a means to shed weight. Whether it’s being broadcasted by people who have experienced taking Wellbutrin or the makers of the medication, the fact remains that its popularity as a veritable weight loss supplement is a result of misplaced hype.

One of the things that people claim about Wellbutrin is that one of its most common side effects is a decrease in appetite. As such, it’s believed that taking Wellbutrin will help you lower your caloric intake and, as a result, lose weight. Another belief is that Wellbutrin is effective in triggering weight loss because of its primary use as a treatment for depression. Men and women who suffer from depression are thought to self-medicate or manage their depression with food, which leads to weight gain.

The idea is that using Wellbutrin will prevent people from turning to food as a means to manage their depression, which results in less eating.

Does Wellbutrin Actually Work?

There’s a lot of debate as to whether or not Wellbutrin is actually effective when it comes to weight loss. While weight loss and appetite reduction is listed as one of the possible side effects of taking Wellbutrin, the key word to take note of is “possible”.

It’s not a guaranteed side effect. In fact, there are quite a few cases to show that weight gain is an equally potential side effect of the drug. A clinical trial conducted for Wellbutrin, which lasted six months, perfectly illustrates this. Based on the results of the study, a nine percent of the trial participants were shown to gain weight.

Meanwhile, 33 percent of the trial participants were shown to lose weight. Although studies show that a greater percentage of people lost weight during the trial, it’s also important to consider that 10 percent of the participants also so either weight loss or weight gain despite being on a placebo. This shows that it’s possible that people will experience weight gain or weight loss for reasons not directly related to the drug.

Things to Consider Before You Start Taking Wellbutrin

Although it’s clear that there’s a possibility you’ll lose weight while taking Wellbutrin, there are certainly a handful of facts that you should take into consideration before jumping on the drug’s bandwagon. For example, the chance of weight loss does not discount the fact that the medication was not designed nor meant for weight loss.

It could trigger additional side effects in your body that will do you more harm than good. Additionally, Wellbutrin is not an FDA approved drug for losing weight. This means that there’s a high possibility that the drug won’t trigger or assist in weight loss if you’re not actually suffering from depression or any of the other medical conditions that this prescription medication treats. You’ll just wind up spending money and time on a pill that will have no effect in your body.

On the flip side of things, it’s possible that you actually are suffering from some form of depression and are a candidate to take Wellbutrin. If you are, you should speak with your doctor and consider all forms or options for treatments options starting a program of Wellbutrin.

If your only motivation for choosing Wellbutrin is because you want to lose weight, the know that as a whole, treating your depression will make it easier for you to put habits into place that will help you lose weight in a healthier way. For example, as you treat your depression and it improves, it will become easier to find the time and motivation to exercise and eat a healthier diet.

10 Reasons You Should Walk for Weight Loss

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walk for weight loss

There’s this crazy notion that’s been going around for decades, which tells people that you need a gym membership and tons of fancy equipment to hit your goal weight. Well, ladies and gentlemen, we can say with absolute certainty and passion that this is simply not true. A fit and healthy body is made in the kitchen and your exercise is what helps speed the process along and get you lean. you can just walk for weight loss.

While we love new and innovative work out machines just as much as the next gym buff, that doesn’t mean that we think they’re necessary to get your sweat on. Take walking, for example, it’s simple and it’s something that we do every day, and yet many of us fail to realize that just walking could really help us lose weight. So, why should you walk for weight loss?

Reason 1: It’s Free

You don’t need any fancy equipment or a high-priced gym membership to get a walk in every morning. We’ve never heard of anyone having to pay a fee to step out of their door and walk around their neighborhood either. If you’re looking for an inexpensive way to get some decent exercise in, walking is a great place to start.

Reason 2:  It Helps Manage Stress

There’s a direct correlation between losing weight and your ability to manage stress levels. When your stress levels are on the higher side of the spectrum, you’re more likely to binge on not-so-healthy foods. Stress is also the number one culprit when it comes to the release of hormones that make you more likely to eat and crave food that isn’t good for you.

Reason 3: Mood Enhancement

Have you ever heard of the runner’s high? There’s something similar with people who walk regularly, because walking (and exercise in general), helps with the release of the body’s natural happy pill – endorphins. Generally speaking, the majority of people who walk daily see an improvement in their overall mood. So, if you’re ready to kiss those mood swings good bye, you know, the ones that make it difficult for you to stick to your eating plan, then lace up and head out that door.

Reason 4: Getting Started is Easy

We understand that other forms of exercise come with a certain level of pressure to perform. For example, some people are easily discouraged when they aren’t able to run for as long or as far as they want. When it comes to cycling or spinning, people get discouraged when they can’t keep up with the rest of the class. With walking, on the other hand, there’s really no pressure involved and it’s extremely easy to get started.

If you’re not used to getting any physical activity in whatsoever, then a short 15-minute gander up and down the block could be how you start. If you’re sedentary but can manage a longer walk, then you can start with a 20 minute walk every day. As you get stronger and more used to the exercise, you can bump your walks up to 30 minutes and then start adding some run-walk intervals.

Reason 5: Lowers Blood Pressure

For individuals who are overweight, one of the most frequent side effects is high blood pressure. Having high blood pressure can be debilitating and it affects a lot of your body’s other functions. Not to mention the fact that it puts you at a higher risk for strokes and heart attacks. One awesome thing about walking regularly is that it helps to lower your blood pressure and even your levels of LDL (the bad kind of cholesterol).

Reason 6: Enhances Quality of Sleep

Studies show that walking regularly improves your quality of sleep. It’s possible that this improved sleep is a result of the energy that you expend during your walk. Whatever the reason, however, there’s no denying that getting more sleep is important for your weight loss journey. When you get good sleep, you’re also much more rested and energetic the next day.

Reason 7: Strengthens Your Cardiovascular System

When we live sedentary lifestyles, our cardiovascular system takes a hit. Walking for 30 minutes every day at a brisk pace does wonders to improve this problem. Not only does walking improve circulation, it also helps to ward off heart disease. By increasing and decreasing your heart rate when you add intervals to your walk, you can also improve the recovery time of your heart and strengthen it.

Reason 8: Builds Muscle Strength

People like to call walking the lazy man’s work out, but you really shouldn’t knock it until you try it. Walking helps to tone the muscles in your legs and your abdominal muscles, too. If you’re the type of person to pump and swing your arms while you walk, then you can look forward to toning those up as well. As an added bonus, as you build the strength in your muscles, you increase your range of motion.

Reason 9: Lessens Joint Pain

Often times, people who are overweight experience joint pain because they’re muscles are bearing the weight of their body like they should. Since our previous point talked about muscle strength, it only makes sense that the next positive part to walking daily is enhanced joint strength too. Apart from that, however, walking helps to improve the circulation of our synovial or joint fluid. It’s the circulation of this fluid that helps keep our joints healthy.

Reason 10: Leveling Up is Easy

What’s awesome about walking is that you can continue to push yourself to improve. As you continue to walk, you can start building on your strength and endurance by increasing speed, incline and distance.

Eventually, you can even start adding intervals to your walks wherein you run for a short while before reverting back to walking. As you continue to push yourself and level up, you’ll be able to move on to taking short jogs regularly. The best bit? As you improve, you’ll also your body tone up more.

Body weight Cardio Exercises to Try at Your Next Workout

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cardio exercises

What’s the first thing that comes to mind when you think of cardio exercises? Chances are that when it comes time for you to get your daily cardio exercise done, your mind immediately goes to spending half an hour or more on the treadmill, elliptical or stationary bike. While we definitely love getting great workouts in on these machines, there’s no denying that it can get boring when these exercises are all that you do for your cardio.

When you’re bored or feeling boxed in, there’s also a higher chance of you bailing out on your workout earlier or even skipping it altogether. Now, what if we told you that this doesn’t have to be the case?

Hating your work out is the world’s worst way to stay committed to your fitness regimen. So, when it comes to your cardio, an integral part of your workout routine, it’s best to do something that will keep you on your toes.

The good news is that there are many ways to get cardio workouts in without having to get on a cardio machine or even without having to leave your home. If you want to get a fun, challenging and far-from-boring cardio workout in, pick 3 to 4 moves from our list below and get cracking.

Just to make it extra simple for you, we’re giving great cardio-based bodyweight exercises for different levels, so you can choose workouts that will suit you and workouts that you can progress to.

Inchworm

Fitness Level: Beginner

Simple yet effective, inchworms are most effective when you perform them with an engaged core. Stand with your feet at a hip’s width distance to start, then bend at your waist and place your hands firmly on the ground and walk them forward. As you walk your hands forward, make sure to keep your legs straight. Keep going until you get to a high plank, then walk your hands back to your feet quickly and stand back up. That’s one rep.

Uppercut

Fitness Level: Beginner

If you’re a fan of boxing, then this cardio-based exercise should be right up your alley. Assume a split stance, the boxing stance which requires you to stand with your lead foot forward and hips squared and hold your hands up by your face. Then start punching up in a scooping movement, quickly repeating with alternating hands.

While you punch, keep your knees loose and your core tight. Switch your stance to the opposite leg halfway through. Try keeping this up for 30-second intervals with 10 seconds of rest in between. Even if you’re not a beginner, we highly recommend adding uppercuts to your cardio routine.

Long Jump with Jog Back

Fitness Level: Intermediate

If you want to get your heart rate up and your blood flowing, there are few exercises better than jumps – any kind of jumps. However, for people who have an intermediate level of fitness, long jumps are great especially when you couple them with jog backs.

It’s as simple and bending and swinging your arms back before jumping forward as far as you can manage. Land on the balls of your feet and jog backwards to your starting point to do it again. Try your best to land as lightly as possible when performing your long jumps. To give the workout an extra boost of cardio, make sure to jog back as quickly as possible, keeping your knees high all throughout.

Tuck Jump

Fitness Level: Intermediate

We really meant it when we said that jumps are great cardio exercises. Another awesome one for intermediate level exercisers is the tuck jump. This jump is all about catching some hang time in the air. Begin by standing with your knees slightly bent. When you’re ready, jump up with enough momentum to bring your knees up to your chest while extending your arms straight out in front of you.

Your arms should go down as you land on the floor. Remember to land with your knees bent and try to land as lightly as possible so as to protect yourself from injuries. Plus, you’ll feel pretty darn cool if you land as quietly as possible.

Plyometric Push-Up

Fitness Level: Advanced

Man, push-ups are hard enough to do normally, much less when you add plyometric movements to the mix. To do a plyometric push, you’ll need to start by performing a proper push-up with perfect form. The difference is that as you push up, you need to push hard enough so that both of your hands come off the ground long enough to allow you to clap your hands together before you land again.

We love plyometric exercises because they’re excellent at helping you develop power and strength. Just remember that you should master the perfect push up before you try any kind of plyometric variation. We don’t want any injuries happening after all. If this version of the plyometric push-up is a piece of cake for you, you can try double clap versions or modify it to a tricep push-up. We guarantee that you’ll feel the burn there.

Box Jump

Fitness Level: Advanced

Got a sturdy box or bench around the house or at the gym? If you do and if you’re comfortable that your fit enough to tackle them, then you really ought to give box jumps a try. For first timers, try starting with a box that mid-calf height.

Once that height becomes easy to you, you can begin to progress to taller boxes. Proper completion of a box jump starts by standing in front of the box with your feet about a shoulder’s width apart. When you’re comfortable, bend your knees while sending your hips back. Then swing your arms back and forward explosively to propel you up and onto the box. Remember that you should be landing on the box lightly.

No louds thuds aloud for this exercise! Afterwards, step down from the box one foot at a time and get ready to go one more time.

So You Want to Be a Fitness Model

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fitness model

If you’re in love with fitness, have been working hard on your body and strength, and think you’ve got a pretty decent smile, then chances are you may or may not have played around with the idea of giving fitness modelling a try.

Why not right? You get to make a living off of doing what you love (staying fit), and you may even get good enough to land and awesome endorsement. While fitness modeling is definitely a fun job, it’s an incredibly hard one.

After all, fitness models are incredibly powerful people who make dead lifting their own weight or performing a controlled up look like a piece of cake. If you’re dead set on pursuing a career as a fitness model, however, we want you to be as prepared as you possibly can with useful tips to get you to where you ought to be. You might just be taken a back at just how much work really goes into it.

Misconceptions About Fitness Modeling

Contrary to popular belief, fitness models aren’t actually at an extreme level of fitness. Fitness modeling isn’t about rippling muscles or extreme definition (you’re modeling, not entering a bodybuilding competition), it’s more about being in good shape and being toned. Generally speaking, fitness models are slender, not busting their seams with muscles.

Just an additional note: unlike, fashion models, fitness models have to have a more commercial look to them. This is because they need to look relatable and should appeal to a wider range of consumers. If you think this is you, then you’re one step closer to pursuing your fitness model dreams.

Getting Discovered

Entering the industry as a fitness model is definitely unlike that of the fashion industry. While aspiring fashion models have to work hard to make it to as many go-sees as they possibly can, the entry point for fitness models is a bit narrower.

The most common and most effective way to get discovered as a fitness model is to join a fitness modeling competition. You’ll go toe-to-toe with a bunch of other aspiring models and you’ll definitely have to work hard. If modeling competitions aren’t your thing, however, there are other ways to attempt to ender the industry.

For example, getting scouted or discovered online is how some of today’s most popular fitness models started out. You can do this by going through a recommended and reputable online scouting agency to ensure that big agents and scouts will see your portfolio of photos. If you’re a fan of social media and maintain a fitness Instagram, that’s another great way to get discovered as well.

If you want to be more direct about it, you can go ahead and send your photos directly to your favorite fitness magazines.

Stay Focused

Staying focused pertains to more than just the fitness aspect of the job. After all, this is an incredibly competitive industry, so when you first start out, there’s a good chance that you’ll be running into a lot of no’s or disappointments. When this happens, remember to stay focused and to get back on the horse again.

Stay hungry and keep looking for more opportunities. With that being said, the fitness part of it all is definitely an important thing to stay focused on. Whether you’re a long time fitness model or an aspiring one, we’re all human, so the temptation to eat something slathered in refined sugar or oil will always be there.

Remember to stay disciplined and to keep focused on eating healthy so that you can achieve your goals. A great way to do this? Add small treats to your regular diet so that you’re less likely to go on an oil and sugar bender.

Create and Maintain Your Portfolio

You send photos or head to an open call for fitness models without an awesome portfolio. Think of it as your means to make a great and lasting first impression with editors, photographers and talent scouts alike. But how does one go about creating a portfolio to begin with? You can go about it in many different ways.

Some people start the old fashioned way: with a reputable photographer and a few hours of shooting. Others do it over the span of a few months, working odd jobs here and there and gathering their best shots. Then there are those who put effort into maintaining an online presence. For example, as we mentioned earlier, many fitness models get their start on Instagram.

If fitness is a hobby and you’re not too shabby at maintaining a social media presence, then your Instagram could count as an outstanding portfolio all on its own. Think about it: people who hire fitness models want people who are relatable and who will appeal to a large client base. If you’ve got a great Instagram following that you’ve built all on your own and with your very own photos, then you pretty much guarantee that you’re relatable and capable of selling whatever fitness product you’ve got to sell.

Keep in Touch with Editors

The jobs that a fitness model can score are actually a lot more varied than you think. For example, some fitness models are hired for catalogue shoots, others are hired for product demos, while others are hired to perform in home work out videos. However, there are quite a few fitness models who want no part in that kind of modeling and would rather focus on being for photo spreads in fitness magazines.

If this is you, then you’re going to want to spend some time making an effort to keep in touch with editors. While sending photos to fitness editors and scoring your first photoshoot takes a great deal of hard work, you’re going to need to maintain the relationship to be booked again for future photo shoots.

While we won’t deny that it can be a bit of a pain in the butt for some people, learning how to maintain lasting professional relationships is crucial if you want to make it as a print fitness model.

Building muscle Tips for Skinny Guys

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building muscle

Were you always the skinny kid at school? Picked last in gym class because you looked like a light weight? Or are you that guy who’s trying to switch from body mass to muscle? No matter which kind of guy you are, there’s no denying that building muscle is a tough feat to accomplish and it’s even tougher if you’re doing it the right way. Just because it’s tough doesn’t mean it’s complicated though!

As long as your committed and stick to the proper training plans (yes, you’ll need more than one) as well as nutrition plans, you can say hello to some awesome gains must faster than you ever expected. Here’s a few tips to get you started on your journey to a stronger, thicker you.

Tip #1: Limit Your Cardiovascular Exercise

This may seem counter intuitive to some of you since the general consensus is the more exercise, the better, but when it comes to building muscle cardio can actually cause you to lose muscle. Instead of starting your workouts with cardio, trim it down to two days a week. If you’re a fan of the treadmill, keep it to a light 30-minute jog.

The best cardio for men trying to trim fat and put on muscle, however, is to switch to sprint intervals for their cardio. For example, sprint all out for a full minute then switch to a light jog for two minutes. Repeat this interval until you hit the 30-minute mark. If you’re opting for interval training instead of your usual steady jog, then you can kick it up to three times a week.

Tip #2: Decrease Your Reps

That’s right, bros. There really is a rep range that is optimal for building the most amount of muscle possible. So what’s the magic number? The general consensus amongst the weight lifting community is 12 repetitions.

When trying to build muscle, your reps should hover between 6 to 12 reps per set in order for you to see the most muscle growth possible. Additionally, your weight training sessions should ever go over 45 minutes. Rather than going for a higher number of reps, you should be going for a lower number of reps at the heaviest weight that you can manage.

If you want to get even more precise about it, each of your sets should only last about 40 to 70 seconds. If you’re not keeping your sets within this time frame, you’re probably not putting your muscles to work long enough to make them grow.

Tip #3: Keep Your Nutrition on Point

You would think that eating properly would be easy if all you’re trying to do is gain muscle. Unfortunately, that’s not the case. In fact, it may even be more important to be especially picky about your food if you’re trying to gain muscle.

One thing to take note of when building muscle is that you need to be eating regularly. This means consuming 5 to 6 small meals per day. Hitting 6 meals a day is especially necessary if you have a hard time putting on the gains.

With that being said, you should make sure that you’re getting good quality fuel into your body to keep the gains coming. Protein is definitely on top of the list as an important food group to eat. As a rule of thumb, you should be consuming 1 gram of protein per pound of your body weight every day.

Tip #4: Go for Split or Total-Body Routines

Nowadays, you’ll often find people focusing on just one specific muscle group per session. This is probably not the best thing to do if you want to put on muscle mass, though. Instead, what you should be doing is going for a total-body workout or doing split routines wherein you focus on either the upper body or the lower body during your workout.

While there are pros and cons to doing full-body weight lifting workouts and doing split routines, one thing remains clear: it’s much better than trying to spend your entire session isolating one muscle group. The more muscle groups you engage in one exercise, the great the amount of hormones you’ll be releasing in your body from the training.

This translates to greater muscle growth throughout the day. Whether you pick split or whole body routines, it’s advisable to fill your workout regimen with lifts that require the use of multiple muscle groups at the same time. This means adding exercises like squats, presses, pull ups, dead lifts and rows to your routine.

Tip #5: Don’t Forget to Stretch, Rest and Recover

Often times, especially with us men, we go so hard at the gym that we forget how important it is to stretch, rest and recover. Stretching is particularly important after your work out to help prevent injuries and improve your recovery between your workouts.

Additionally, stretching will help to keep your body flexible. You can stretch your muscles out in any number of ways such as massages or a foam roller. Any static stretching can help as well. When it comes to resting, the fitness and medical community has been pretty consistent in recommending a solid 8 hours of sleep per night.

If you want to make sure that your body gets the recovery time it needs (this is, after all, the time that your muscle uses to heal and grow), you should strive to train or hit the weights no more than 4 times in a week. Sure you might be itching to hit the gym, but remember that it is when you are at rest that your muscles do its growing.

Did you know that getting enough rest also has a lot to do with managing your stress levels? For example, high levels of stress or nervousness can send your cortisol levels through the roof. This is particularly terrible because cortisol is the hormone that causes your body to retain fat and burn the muscle fibers in your body.

Stay Fit All Day at 24 Hour Fitness

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24 hour fitness

A good gym these days is hard to find. A great one? Nearly impossible. This is an incredible realization considering the sheer number of gyms out there to choose from. Well, folks, the fact of the matter is that just because you’ve got all the latest equipment in the fitness industry doesn’t mean you have a great gym.

Similarly, you can have all the space you want but if the gym you’re at is falling apart, it’s going to be difficult for you to really maximize your time at the gym. Thankfully, there are still some decent gyms out there that put your needs above all else. One of those gyms is 24 Hour Fitness.

Founded in 1983 by Mark S. Mastrov in San Ramon, California, 24 Hour Fitness is the largest privately owned and operated chain of fitness centers in the world. With over 400 gyms and more than 20,000 employees, it’s definitely worth your time to check out what sets 24 Hour Fitness apart from the rest of the world’s fitness center chains. So what does make 24 Hour Fitness different?

Passion and Community

Do you know what a tell-tale sign of an organization’s passion is? When you can see it in every single thing they do. This is exactly the case for 24 Hour Fitness. In everything they do, in every innovation they make or every event they host, you can tell that they are passionate about empowering each of their members to live a healthy, fit and active life.

They also show a clear understanding of what it is to be a newbie in the gym: intimidating and tough. Knowing this, they’ve designed their gyms to essentially be like micro-communities. 24 Hour Fitness goes out of their way to make sure that every member of their gym feels welcome and like they can be their self. They do this by allowing everyone to go at their own pace, providing as much inspiration as possible, and offering unlimited support.

Motivation and Tons of Support

Getting fit is hard and while the physical activity itself is quite difficult, what really makes the whole process hard is staying motivated. At 24 Hour Fitness, each and every employee seeks to guide you on your fitness journey so that you stay on track for success.

They do their best to give you the tools that you need to build a solid foundation of knowledge and thrive when you start going at it alone. One of the great ways that 24 Hour Fitness provides motivation and support is through their My24 App. This mobile app makes sure that nothing stands between you and your workout by giving you the tools you need to stay fit right on your smart phone. You can use the app to find classes, join fitness challenges and even keep track of your fitness goals.

The app also allows you to connect with the rest of the 24 Hour Fitness community so you can share your noteworthy milestones and lift other people up as well when they hit their goals. Bonus points? The My24 App can be linked to various tracking fitness tracking app and devices.

Training Club 24

While there are some people who prefer to work out alone, there are others who thrive when they workout in a group setting. 24 Hour Fitness knows this well, which is why they encourage people to train as a group and success as a team with their group training program, Training Club 24.

Designed to motivate, challenge and inspire all those who participate in the program, Training Club 24 is led by a coach and completed as a team of 6 to 20 people. What’s great is that each session builds upon the last so that each member of the team can push their limits and hit new PR milestones. This program is available in three different formats, each catering to different needs and desired outputs.

The first is Ignite which is perfect for those who want to work on their baseline fitness. Teams tackle 3 butt-busting workouts a week which focus on increasing strength, endurance and improving flexibility through functional movements.

Understand the Importance

Looking for the ultimate downhill conditioning program? If yes, then you might want to try out the Snow format of Training Club 24. This is the perfect program for skiers and snowboarders as it helps to enhance balance, agility, endurance and power, all of which are needed to expertly navigate the slopes.

Teams are comprised of 3 to 5 people with sessions meeting 2 times a week. Participants will also learn how to stabilize the joints in their knees, prevent injuries and increase control and confidence. The final format of Training Club 24 is Torch. Coaches lead teams of 6 to 20 participants 3 times a week for this format, which is for individuals who are of an advanced fitness level. Workouts are centered on quick and challenging compounds exercises that are guaranteed to propel you to the next level of fitness.

A Complimentary Kickstart Program

When you’re just starting out, it’s easy to get lost in the whirlwind that is fitness. This is why 24 Hour Fitness offers their first timers a complimentary kick starter program called 24 Day Smart Start. The program, which was designed in partnership with some of the world’s greatest fitness experts, comes with great nutrition tips, incredible custom workouts and other similar nuggets of fitness wisdom to help members drop fat, increase energy and hit as many goals as possible in their first month.

First timers will also benefit from the private fitness consultations that 24 Hour Fitness offers. This helps members figure out what their areas of improvement are and even put together a list of realistic goals to work on (both big and small). If you want to take your 24 Day Smart Start program to the next level, you can enlist the help of a personal trainer who will definitely draw on time tested strategies to help you reach your goals.

Reasons to Join a Sports Club

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For a vast majority of individuals out there, the idea of going to the gym and getting their sweat on is about as appealing as paying a visit to the dentist. It’s not just a chore, it’s oftentimes a painful experience more than anything else.

While it’s easy to use our aversion for the gym as an excuse to avoid any kind of physical altogether, it’s definitely not going to do us and our bodies any favors. As we all know, it’s even more crucial these days to get exercise in. With so many people desk jobs, medical and fitness experts are starting to call sitting the new smoking.

With that being said, what’s the solution to our avid aversion to gyms? Simple. Sports clubs. Think of sports clubs as the fitness world’s equivalent to a country club. It’s not just a place to get your work out in, it’s a place to get connected with a community, enjoy tons of amenities and actually have fun. Need more convincing? Check out our top reasons to join a sports club (whether you hate sports or not!).

It’s Perfect for Beginners

Did you know that according to a survey done in San Diego, about 37% of sports club members are actually beginners? It might seem shocking considering it’s a sports club, but it’s true. Joining a sports club doesn’t just give you access to the perfect equipment that you need to get you started on your fitness journey, it’s also filled with resources to get you started the right way.

You’ll be surrounded by personal trainers and other members who have been working on their fitness for a longer period of time. You can also capitalize on the perks of sports clubs that are geared towards newbies. For example, plenty of sports clubs offer free consultations and introductory sessions with staff trainers.

If you’re in a club that has a higher membership fee or are picking a membership tier that’s a bit more expensive, that could also mean several personal training sessions for free.

Make New Friends

Sports clubs have tons of members. Tons of them. With so many people in one place, you’re bound to come across someone that you’ll hit it off with. In fact, chances are, you’ll find a whole bunch of people with similar interests, goals and maybe even struggles. Befriending these people might just last a lifetime, and there’s nothing like someone who knows exactly what you’re feeling and going through at the gym to keep you going.

Who knows, you might even find meet the love of your life at the gym. Because people who sign up for sports clubs generally have the same interests, it’s also a great avenue for professional networking.

They Know How to Motivate You

There’s no use in pretending. All signs point to exercise rarely ever being anybody’s first choice. For example, would you rather stay cozy in bed and munch on a chocolate chip pancake or get dressed and go for a run? We rest our case. With all of our laziness and motivation killers, there’s a high probability that you won’t make it through your work out if you’re going it alone.

This is where joining a sports club can be super beneficial. First of all, if you’re paying for something, there’s a higher likelihood that you’ll make good use of it. So, if you’re shelling out a decent amount of cash on your sports club, you’re going to want to make sure you get the most value out of every cent you’re paying. More importantly though, sports clubs’ group classes are a fantastic means of motivation you to get your exercise in. It’s even more effective if you find a class that you love.

The group environment makes it feel like a community effort and if you’re spending an hour kickboxing, cycling or dancing, there’s a good chance you’ll burn a decent number of calories. Another way sports clubs motivate you is through their trainers. It might be a bit awkward at first to have someone tailing you every second you’re at the gym, but boy do they know what to say when you’re struggling to get through that last set of exercises.

Build Your Confidence Up

As much as we love the fact that exercise really helps our bodies get stronger, healthier and leaner, there’s more to exercise than getting physically healthy. Research done by the Mayo Clinic shows that working out regularly actually helps our emotional health as well. Some of the positive mental effects of exercise include reduced anxiety, increase of self-confidence and even alleviate the effects of chronic depression.

We don’t often think of the mental benefits that regular physical activity brings, but at the end of the day, it’s important to remember that the mind and body are not separate entities. They are interdependent and related in every possible sense. For example, several mental states that we know very like happiness, nervousness or sadness, are connected to various chemical reactions that take place in our brain. Perhaps the most commonly known one would be the happiness that is induced by endorphins.

If you want to be performing exercises that are the best at boosting moods and overall emotional wellbeing, go for vigorous and intense aerobic exercises. Kickboxing, spinning, aerobics, and boxing are all great options. High intensity interval training is also a great way to lift your mood.

Relax When the Hard Work is Done

Sports clubs aren’t just about beating your body up and breaking a sweat. When all the hard work for the day is said and done, sports clubs are still an awesome place to relax and enjoy some calming activities. For example, many sports clubs have spas. If they don’t have spas, they’ll generally have at least some kind of massage service.

Other sports clubs even have salons within their premises. While we certainly won’t undermine how much of a confidence boost an awesome workout is, there’s still something special about treating and pampering yourself.

Fitness Center Near Me

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fitness center near me

How to find a fitness center near me? We all know that we need to make going to the gym and getting physical activity in at least three times a week a priority.  After all, most experts recommend getting 3 – 5 days of exercise in weekly (in conjunction with a healthy diet) for a healthy body and mind.

As the months or years go by, however, not all of us have the luxury or the time to go to big name gyms or popular fitness centers that are far away from our homes. With work and personal obligations taking up so much of our time these days, it’s much more economical and practical to sign up for a fitness center near you.

If you’re no stranger to the gym, then you may already have your own personal criteria for what a fitness center near you should have. For the newbies or the not-so-sure-about-the-gym folk out there, you can use this checklist when canvasing the fitness centers in your area and deciding on which one is the best for you.

Shop Around A Bit

Don’t jump the gun when it comes time for you to switch gyms or pick your first one. Remember, gyms are always going to have deals and offers, especially if you’re looking for a gym in January (hello New Year promos!). Check the fitness centers near you and see if any of them have any promos on-going.

You’re also going to want to visit them and do a walk through so that you can examine the amenities first hand and even check out the vibe of the center. After all, who wants to go to a gym where there’s no sense of camaraderie or community, right? You can also take this opportunity to see whether the fitness coaches or gym staff are hands on with members or exhibit an I-could-care-less attitude.

Another thing that you should spend some time on is checking online reviews. Anonymity on the internet is a powerful thing so you can expect that people who take the time to leave a review about a fitness center are going to be brutally honest about their experience.

Examine and Evaluate the Weights Equipment

One of the first things that you should check out at your potential fitness center is their weight training equipment. This is especially important if one of your chief goals in joining a fitness center is to put some gains on. Check to see if the fitness center is equipped with dumbbells and plates weighing over 150 pounds.

If they’ve got them, then chances are that you’re at the right place to start building some serious muscle strength. Other things to look out for in this particular set of criteria are squat racks. The more squat racks the fitness center has, the less time you’re going to spend waiting to work on your legs. Who wants to waste time waiting on the rack to free up when you’ve got a groove going for leg day anyway, right?

Although we think it’s more crucial to check on dumbbells and barbells, you can also check out the weight machines to see if they’ve got your favorites in the center. You may also want to check what state the weights are in such as whether they’re well-kept or if they’re starting to fall apart and develop rust.

Think About How Convenient It Is

Why would you leave a gym far away just to transfer to another gym that’s practically the same distance away from your place? The goal here is to find a fitness center that is closer to your place of residence or perhaps to your place of work. We’re banking on the fact that you’re more likely to commit to your gym routine and make the most of your fitness center membership if it’s more convenient to go to. It’s actually preferable to find a gym that is on the way to work or on the way home so that you’ll never have an excuse to not stop by and squeeze a work out in.

Check Out the Extra Amenities

Some people are content with bare-bones box-type fitness centers. Others? Not so much. Whether you regularly incorporate other forms of exercise in or simply like to have extra amenities available to you, it’s always worth taking stock of what additional features a particular fitness center has for you to make use of. For example, does the fitness center have a pool?

Do they have massage therapists available on site to help you work out some muscle pains? Or does the fitness center have an onsite nutritionist that you can visit to help you sort your diet out? Personal coaching staff is another huge plus to look for. Here’s another thing that people often forget to look for: cutting-edge equipment. This might seem like a “luxury” but it speaks volume about the fitness center. Usually, a gym that has high-tech training tools shows that they truly have a passion for fitness.

You want to be part of a fitness center that takes physical fitness seriously. This doesn’t necessarily mean that all equipment has to be new, it’s just good to see innovative training equipment like suspension trainers, ergonomic rowers and the like available. Listing down the amenities that the fitness center has can help you weigh the pros and cons between different establishments.

Get into the Nitty Gritty of the Dues

As much as hate to admit it, some fitness centers can really rip you off when it comes to hidden fees or terms in the dues that are buried under the mind numbing legal terms of fine print. First things first, look for a fitness center near you that offers flexible membership options. For example, if you’re not entirely sold on the gym but it’s the most convenient for you, it would be to your benefit to try a short-term gym membership. It’s also crucial for you to check out the specifics of your gym’s cancellation policy. No one wants to have to pay exorbitant fees just to leave a gym.

Tips and Tricks to Maintain Total Fitness in the Off Season

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Getting fit and staying fit is definitely no walk in the park. It takes a lot of work and it takes a butt load of commitment to make the life style changes necessary to get to your goal weight and fitness level in the first place.

What no one ever tells you, however, is just how difficult it is to actually maintain your fitness. One thing we’ve definitely noticed is how people tend to get lazier when the summer season drifts away and the cool weather of fall starts to settle in. Whether it’s because people don’t feel the need to work on their beach bods anymore or they’re getting ready for some kind of fitness hibernation, we’ll never know.

What we do know, however, is that when you take some lull time like this, you can pretty much expect to regress on your physical fitness. So how can you maintain or get to total fitness even when the “lean” season comes around? Check out some of our favorite tips and tricks below.

total fitness

Forego the Crazy Cleanses or Restrictions

Contrary to popular belief, you don’t need crazy dietary restrictions or a severe (and expensive) juice cleanse to get you back on track if you’ve fallen off of the fitness wagon. Not only are they difficult to complete, they’re also pretty challenging to maintain. Instead of going this route to jump back into your routine, opt for the smarter approach of eating simple, whole and nutritious foods.

For example, instead of reaching for that extra fatty piece of beef or pork, go for leaner options like fish, egg whites, skinless chicken breast or turkey. Keep healthy snacks within arms rich like fresh fruits or vegetable sticks if your stomach can’t wait until your next meal. Carbs aren’t always the enemy either so long as you pick high-fiber options like whole-grain pasta or brown rice. Of course, serving sizes should also be considered as too many people these days over eat.

Eating healthily isn’t rocket science, so take stock of the food that you’re putting into your body and start making better decisions. As you trim away the excess fat and sugar from your diet, you’ll notice that your taste buds will start adjusting and the natural sweetness or flavors in your food will become much more apparent. Settling into wholesome eating habits is the first step, and ultimately the key step, to maintaining total fitness.

New Season, New Exercise Routine

With the changing of the seasons comes an inevitable change in the kind of exercises you do. For example, it may not be feasible for you to take a jog around the beach or go for a swim if it’s raining cats and dogs or the water’s way too cold. Think of it like re-calibrating your wardrobe for the seasons.

There are just some exercises that are going to be better for you in certain seasons than others. Additionally, you’re also switching your workout routine to something that you can realistically commit to and do. Perhaps it’s time to dial back on your ambitions or pass on the high-impact interval training for a bit.

Maybe you’d prefer to dance in your bedroom for an hour or pop a work out DVD in so that you can stay home. Whatever you decide to do doesn’t matter. What does is actually making time to work out and stay active regardless of how cold it is outside. Remember, where there’s a will there’s a way, and if it’s important enough to you, you’ll make time to work out.

Purge Your Pantry

It’s amazing what kind of snacks and food items make it into your pantry and refrigerator when you’re not paying attention. Perhaps a bag of greasy chips found its way there after a pal left it behind from the summer barbecue, or maybe you’ve got all kinds of containers from random take out places cluttering your fridge.

Wherever these food items came from, it’s time to pull them all out and purge them from your pantry, fridge and life. For some people, purging comes easy, for other’s it’s a painful experience (who doesn’t love a sugary snack, after all?), but there’s no way you’ll be able to switch to simple and healthy eating if you’ve got all kinds of temptation lying around your kitchen.

Once you’ve accomplished this much need pantry purge, it’s time to figure out what healthy goodies you should be restocking your pantry with. Some awesome items to get you started are legumes, whole and high-fiber grains, as well as fruits and vegetables. If you want to grab some canned or frozen veggies, that’s totally fine! Just make sure that the canned vegetables don’t have too much sodium included.

Practice Home Court Advantage

There’s a reason why we keep including nutritional tips and tricks in this list and it’s because the total fitness battle is ultimately won in the kitchen. You can work out all you want but it won’t do you any good if you’re eating junk all the time. Our final tip? Eat or prepare a majority of your meals at home.

You’re more likely to eat healthy food and will have a better grip on the number of calories you’re ingesting if you’re the one preparing your meals. There’s no way to tell how many calories you’re actually eating if you’re dining out and chances are that guesses are way off. Why? Well, you never know how much butter, oil, salt, sugar or other ingredients chefs are putting into their meals.

After all, restaurants want their food to taste good and unless you’re eating at a transparent restaurant committed to healthy eating, there’s a high likelihood that you’ll be eating more calories than you want to. In the event that you do have to eat out, like a sudden lunch meeting or a spur of the moment outing with friends, try to choose menu items that are simpler and hard to make fatty.

For example, instead of going for some stewed or sauce laden meat dish, try going for a simple grilled meat dish with a side of vegetables.

Olympian Worthy Exercises to Build Muscle and Stay Fit

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build muscle

Have you ever watched the Olympic games and thought, “Man, I wish I could get as fit and muscular as they are?” If the answer to this question is yes, then we’ve got some good news for you: it’s possible.

It doesn’t matter if your most recent athletic accomplishment is lasting until the end of your Pilates class, all it takes is dedication to healthy living and the tenacity to persevere through whatever may come to get to your dream level of muscle strength and fitness.

Even Olympians, regardless of their natural talent, need training programs to get them to where they are today. Having a program that you adhere to doesn’t just make your body stronger overall, it also improves your body’s muscular signature, tone, and energy.

If you’re ready to get into tip-top shape and train like an Olympian, try adding some of these workouts into your routine the next time you hit the gym. You never know, you might just bag a medal or two in the process.

Exercise #1: Bosu Jumps

This one’s a favorite for snowboarders or athletes from any kind of sport that needs to work on balance. To develop surgical steadiness and control, it’s important to pay special attention to developing balance and core stability. This is where the Bosu jump comes in. Don’t let the looks of this exercise fool you.

While a Bosu jump may seem easy at first, it definitely takes a lot of core strength to keep going. For this exercise, start by bouncing up and down on the Bosu. Attempt a couple small jumps on the Bosu with both feet, ensuring that your hips and knees stay aligned throughout the jump.

Keeping this alignment ensures that your body maximizes your core strength for control rather than other parts of your body. Once you’ve got regular jumps perfected, it’s time to add a 180-degree turn to your jump. Do this for 10 reps, switching directions as you go. If a 180-degree turn is a piece of cake for you, try a 360-degree turn. An added bonus of this is that you actually tone your legs in addition to building core strength and stability.

Exercise 2: Bird-Dog Extensions

Here’s another one that’s great for core strength and balance: Bird-Dog Extensions. While this exercise is admittedly a rather awkward one to perform, there’s no denying that this pose is incredibly effective at ramping up your abdominal and back strength while elongating the spine.

It’s always a powerful pose for increasing balance and flexibility. In order to perform bird-dog extensions, you will need to start in a standard push-up position. This means that your arms should be straight and directly under your shoulder. You should be on your toes with your back and legs forming a straight line as well. From here, engage your core and lift your left leg, keeping it aligned with your back. At the same time, lift your opposite arm and keep it straight as well.

Hold this position for 2 to 3 seconds before returning to your starting position and repeating the movement on your alternate arm and leg. Repeat the alternations for 10 reps. Make sure that your hips do not twist or drop during the exercises. If it’s too difficult, try lifting your leg first and then lifting your arm once your steady.

Exercise 3: Twist and Turn with Medicine Balls

Got a feeling that you need to put some extra effort into your coordination and overall strength? Or maybe you’re an avid skier that wants to improve on your jump landings and the like? Whatever the case, it’s always a fantastic idea to add medicine ball twist and turns to your workout routine.

Not only does this exercise improve core strength and coordination, it’s also great at increasing agility and your muscle’s reaction time. Start by standing with your feet at hip-width distance and your knees slightly bent while holding a medicine ball (3 pounds is good place to start). In the beginning, while you’re still getting used to the exercise, you should be tossing the ball up in front of you and catching it with bent knees to help absorb the impact.

Repeat this action 10 times to help you get comfortable with it. Once you’re more confident with tossing and catching the medicine ball, add a 180-degree turn in the middle of throwing and catching the ball. When you’re ready to progress to an Olympic-level workout, throw the ball up high and spin a full 360 degrees before catching it.

You’ll want to keep your core tight when you progress to this advanced modification. Trust us your agility, coordination and core strength will improve leaps and bounds when you perform this exercise regularly.

Exercise 4: Snatch Pulls

Power, strength and speed are three things that Olympic athletes need to have in spades. This means working on power as well as total body strength. Olympians that need to develop in this area often make use of exercises like snatch pulls to accomplish this goal in particular.

To perform snatch pulls, position yourself in a standard squat and grab a barbell or dumbbells tightly with an overhanded grip (think deadlifts). With your arms at a shoulder-width’s distance and your back straight, press all the way up to your toes with as much power as you can muster.

You’re going to want to use explosive movement to get the most out of the first part of this exercise, shrugging your shoulders at the end. To finish one rep of this exercise, perform an upright row. While performing the row, the weights should be held at waist level with your palms facing the back.

Pull the barbell or dumbbell up to your upper chest area, before lowering your arms again and returning to your first position. If you’re just starting out, try 10 reps to start and rest for 20 to 30 seconds before starting your second set.

10 Ways to Get Your Money’s Worth at Your Fitness Center

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fitness center

We can all probably agree that memberships to fitness centers can get pricey. We shell out all kinds of amounts every month in an effort and all the best intentions to get as fit as we possibly can, and yet so many of us waste our precious, hard-earned cash because we don’t know how to utilize the very thing we’re paying for.

At the end of the day, gym memberships are useless if you’re spending most of your gym time waiting for someone to get off that exercise machine that you want to use. Even worse, there are even more of us wasting our money by simply not mustering enough will power to get to the gym in the first place.

For most, it actually all boils down to confidence and planning. If you’ve decided that it’s time for you to stop wasting your cash and start making the most out of your fitness center, give these 10 outstanding tips a try.

Tip 1: Assess Your Fitness Goals

There are some goals that your fitness center will help you accomplish and there are others that must be accomplished elsewhere (like your home). List down your goals, take stock of them and determine which ones can be achieved and the gym and which ones should be tackled in another place.

Once you’ve figured out what your goals are for the fitness center, start figuring out what amenities or equipment in the gym will help you meet those goals. For example, if you’re training for a triathlon, you may want to hit the pool and the stationary bike. This will also help you figure out if you’re even at the right fitness center.

Tip 2: Make Sure You Like the Place

Don’t pay for a fitness center membership if you aren’t even sure if you’ll like the place or not. One of the easiest ways to do this is to ask for a free trial or complimentary pass. Most fitness centers offer this as an incentive to sign up so why not make the most of it? You can use this as an opportunity to figure out if a particular fitness center is the right one for you.

Tip 3: Location, Location, Location

This one is short and simple. You’re more likely to make the most of your money and membership if your fitness center is near you or on the to work or home, so start your search close to home.

Tip 4: Figure Out What You Like

If you’re new to working out, this one might take a bit of trial and error, and if you’re not then it should make picking a fitness center easier. Know what kind of workouts you like and which ones you’ll be most likely to do. This can help you narrow down your choice of fitness center even further than it already is.

fitness center

Tip 5: Make the Most of the Classes

Most fitness centers these days offer free classes for their members (and if yours isn’t then it might be time to find a new gym). One of the easiest ways to make the most of the money you’re spending on your membership is to capitalize on as many free classes as you can. You can try spinning, yoga, high-intensity interval training classes or other group training exercises.

Not only will these classes help you meet like-minded individuals, they’ll also help you burn more throughout the day. If you’re still figuring out which group classes you even like, pick a spot near the rear of the classroom. If you’re still not feeling the class 20 minutes in, then you can duck out without feeling too embarrassed about it.

Tip 6: Say Goodbye to Your Reservations

Yes, yes, we know this is easier said than done, but it’s absolutely important that you take every inhibition you have about working out at your fitness center and leaving it at the door. Sure, there are a few people who are at the gym for the wrong reasons, but we’re pretty sure that more often than not, they’re all there to get fit and accomplish goals. Don’t let others intimidate you from performing your work out. You’re not there to impress them anyways and if you are, then you’re not there for the right reasons.

Tip 7: Try Out Personal Training

Some fitness centers offer a free personal training session or two for newbies and beginners. If yours is one of those fitness centers, sign up asap! Not only will you learn some important basics at the gym, the trainer will also help you figure out what exercises you should be doing to hit your goals. It’s a win-win because if you’re happy with the personal trainer, you may even decide on investing in more sessions.

Tip 8: Give Every Amenity a Chance

If your fitness center has all kinds of amenities, don’t be shy. Give them all a try. There’s no way for you to know which part of the gym is the best for you unless you give them all a shot. Let your body be the one tell you which exercises will work for you and which ones won’t. If you don’t feel confident, ask one of the fitness center’s staff to lend you a hand.

Tip 9: Come with A Plan

With a little research and some trial and error, it’s going to be easy for you to come up with a fitness plan or a workout routine to do at the gym. If you can’t think of one for the life of you, there’s always the internet and fitness magazines. Come to the gym with these plans so you can make the most of your time and your money.

Tip 10: Add Strength and Resistance Training to Your Regimen

Chances are that you don’t have weight equipment, various weighted dumbbells or squat racks at home. That being said, make the most of the equipment that you don’t have at home while you’re at the fitness center. Not only will you build strength, you’ll tone your muscles and burn far more calories than you would have if you’d stuck to the cardio machines.

How can your body Burn fat quickly?

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burn fat quickly

We’ve all know that we need to drink lots of water every day and that sleep is good us if we really want to burn fat quickly and drop weight quickly. In fact, many of us are probably at that point where we want to say, “Alright.

Tell me something new, why don’t you?” Let us the first to say that we feel you. While the usual tips are great ones (that’s why they keep getting shared, after all), sometimes you just want another way to help you beat the bloat and improve your self-esteem so that you don’t get tempted to turn to unhealthy means of losing weight. Here are some uncommon tips to help you burn fat quickly and safely.

Tip #1: Perform 36 Push-Ups and 36 Lunges Every Other Day

Lunges and push-ups have become staples in gym-class and in strength workouts for a very good reason: they’re effective. Not only do these exercises help sculpt your muscles to give you a longer and lean appearance, they also work major muscle groups to help build your lean muscle mass.

As we all now, the more lean muscle mass you have, the more caloric burn you have whether you’re at work or at rest. One great and simple way to build overall strength and sculpt your body at the same time is to do a total of 36 push-ups and 36 lunges on alternating days. For example, you can do your 36 push-ups on Mondays, Wednesdays and Fridays while your lunges can be saved for Tuesdays, Thursdays and Saturdays. Altogether, you work on your whole body throughout the week.

Just a quick reminder: make sure that you perform these exercises with proper form to make sure that you get the most out of each repetition and get as much improvement in your muscle tone as possible. You can also add free weights to your lunges or modify your push-ups when they start getting easy.

Tip #2: Choose One Food to Sacrifice from Your Everyday Diet

Sometimes, there’s huge benefits in the little changes that you make in your lifestyle. One simple change that you can make in your daily life is to choose one indulgence that you have and cut it out of your diet. It could be that bag of chips that always seem to have with your lunch sandwich or that cookie that you love to grab after dinner.

Whatever it is, regardless of what meal in the day you typically indulge in it, cut it out. Ditching just one of your indulgences can rid you of a few hundred calories from your everyday eating. Less calories equals less flab, and that’s one equation that we can all love and stick by. Trust us, your body won’t notice the difference nor will it miss it.

You can also add more indulgences to cut out as the weeks go by. Maybe try cutting one indulgence out every two weeks and when that starts getting easier you can start letting them go weekly until you’re a lean and clean eating machine.

Tip #3: Chew on an Anti-Gas Pill

Now here’s one you’ve probably not heard of before. Do you know those little chewable tablets that you can grab over the counter at your local drug store when you’ve got gas? Well guess what folks, they can actually help you achieve a flatter stomach thanks to science.

These tablets are effective at relieving bloating in your stomach and breaking up the gas bubbles that are sitting around in your digestive tract. Take note! This only helps if you’re suffering from bloating and gas. This isn’t an end all, be all solution to your weight loss journey, so don’t go popping anti-gas pills like it’s some new diet trend, okay?

Tip #4: Stop Watching So Much TV

There was a study some time ago conducted in which a group of 76 undergraduate students discovered that the more television they watched, the more often they ate. This, of course, resulted in the said group of students consuming much more food than they usually would. As it turns out, when you watch TV, you’re more prone to mindless eating and you’re also much more likely to give in to a craving that you’re having.

The easy fix? Try watching one less hour of TV than usually do per day. Skip that one episode of a TV show that you’re not even really that into and spend it outdoors walking instead. Not only are you avoiding the temptation to snack, you’re also allowing your body to benefit from all the great things that walking can do for you. If you decide that you simply can’t miss the episode, then find a way to exercise while you’re watching TV. Happy compromise, right?

Tip #5: Eat Foods That Are Rich in Water

This one’s a bit of an obvious one and yet we’re astounded that so few people seem to think of it. Chowing down on water-rich foods like cucumbers, tomatoes, watermelon or similar isn’t just better for you, it also helps you to reduce your overall calorie consumption because you’re filling up on healthy, low-calorie foods.

You may be wondering why your body doesn’t react the same way when you’re downing glass after glass of water. Well, the simple answer is that our bodies don’t register nor process hunger and thirst in the same way. As much as we’d like them to, our bodies aren’t going to consume a full glass of water and register it in the same way as it would when you eat the water equivalent in cucumber form.

For one, vegetables and fruits still have more fiber and for another, isn’t it more satisfying to chew on something with flavor anyways? One easy way to fill up on water rich food is to make a salad out of them or to cook up a soup. An example of a water-rich salad is a watermelon salad with basic, cucumber, onions and feta cheese. Try it, it’s delicious too!

What to Eat on a Low Carb Diet?

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a low carb diet

If you eat more carbs than what your body needs, you’re basically ruining your health. Yes, this is how bad cars can be for your health.

High carb foods such as rice, pasta, and bread contain too much carbs in them and largely contribute towards weight gain. Therefore, there are many diets out there that focus on reducing carbs to as less as 5%. Now, these diets do not completely cut off carbs, but reduce the intake and encourages to consume foods that are rich in proteins and other nutrients.

What Is A Low Carb Diet?

A diet that restricts the intake of carbs is a low carb diet. While the recommended amount of carb intake on a daily basis is around 200 to 300 grams, a low carb diet is focused on restricting it to 50 grams or even less.

There are many types of low carb diets that a dieter can choose from. Some effective ones are:

The Ketogenic Diet: Cuts of carbs and encourages proteins and fats so as to trigger ketosis in the body and help reduce weight.

The Atkins Diet: Again reduces carbs to help shed weight and then gradually increase the carb intake to the point where the weight remains steady.

So, a low carb diet is a diet that includes foods such as fish, meat, fruits, vegetables, oils and fats etc.

Foods To Eat On A Low Carb Diet

Meat

Unprocessed meat, organic and grass fed meat are low in carb which is why you’ll find them as healthy options to eat in many low carb diets.

Seafood

Fish are an essential part of a low carb diet since they contain no carbs and are loaded with a good amount of proteins. Fish like mackerel, tuna and salmon are beneficial since they are fatty-acids rich and provide a lot of proteins.

Eggs

Organic eggs contain lesser amount of carbs which is why you can eat them boiled, butter fried, made into an omelette or scrambled.

High-fat Sauces

Most of the low carb diets say to take calories from foods that are high in fats such as meats, fish and poultry. You can blend in a few high fat sauces with these foods such as garlic butter, bearnaise, coconut fat, butter etc., to improve the taste.

Vegetables

You’ll find vegetables in almost every low carb diet because they contain smaller amount of carbs, especially green vegetables. Cauliflower, avocado, cabbage, broccoli, zucchini etc., can do wonders.

High-Fat Dairy

Most of the low carb diets encourage to take high fat dairy such as butter, fat cheese, high-fat yogurt in smaller amounts since they are high in fat.

The list excludes milk because it contains 15 grams of carbs in a single glass, however, skimmed milk in smaller amount can be used in coffee.

Sugar containing yogurts should also be avoided since they can contribute to weight gain.

Nuts

Nuts that are low in carbs can be eaten such as pecan nuts, macadamia etc.

Other Foods

Pesto, mustard, broths, seeds, mayonnaise, sriracha, fermented foods, pickles, coffee can be eaten when you are on a low carb diet.

Benefits Of A Low Carb Diet 

Quick Weight Loss

A low carb diet helps you burn fat rapidly and aids in losing a lot of weight quickly. The reason for it being so quick is because when you restrict carbs from your diet, the insulin levels begin to drop and the fat burning process speeds up.

Suppresses Hunger

Overeating is a major cause of weight gain. As you calorie intake increases, so does your carb intake and it causes your weight to rise. However, a low carb diet improves this as it suppresses hunger and you do not feel the urge to eat something every few hours. This is because your body begins to use other sources of energy and you do not feel energy deprived either.

More Energy

A low carb diet means turning your body into a fat burning machine rather than deriving energy from glucose. It’s a fast way to receive energy in greater quantity.

Better Mental Health

Most of the low carb diets trigger ketosis in the dieter.  This releases energy and sends it to the brain, improving concentration and focus. As a result, your overall mental health improves and so does your attention span.

Balances Blood Sugar Levels

A low carb diet lowers insulin levels in the body as a result of which blood sugar levels are balanced.

Controls Type II Diabetes

Since a low carb diet balances blood sugar levels, diabetes can be controlled.

Less Diseases

Dangerous diseases like cancer, diabetes and Alzheimer's can be prevented when a person follows a low carb diet.

The Verdict

All low carb diets are designed to lose weight, but they offer other benefits as well. While they may be a bit difficult to follow, especially in the beginning, they definitely are a good option due to how effective they are.

What to eat on the Atkins Diet?

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the atkins diet

More than two-thirds of the U.S population is said to be overweight. This is largely due to the type of food that we eat. Diet plays the most important role when it comes to losing or gaining weight. have you ever thought of losing weight with the Atkins Diet.

They say losing weight is not easy, but that’s largely because people do not have the knowledge on the topic. This can be done with the help of the right diet. While there are many diets available that help lose weight, picking one that is really effective and easy can be difficult.

One of the most popular and effective diets in this regard is the atkins diet. It is not only known to help reduce weight but also helps to keep it maintained afterwards. Let’s know more about this magical diet.

What Is The Atkins Diet?

The atkins diet is all about eliminating foods that contribute to weight gain such as the ones that are loaded with sugars and carbohydrates.

A professor in the 1970’s named Dr. Atkins was the man who publicized this diet. According to him, when you cut off carbohydrates and sugars from your foods, the fat burning process in your body enhances, the insulin levels in your body decrease, and you rapidly begin to shed fats.

Cutting of carbs from your diet opens the door for ketosis to occur in your body. Ketosis is a metabolic change in your body where you burn fats instead of glucose (derived from carbs), hence you reduce weight.

4 Segments Of The Atkins Diet

This is a calculated diet and will surely show you results when they’re due. This diet contains 4 parts that you need to follow in a specific order if you wish to lose and maintain your weight. They are:

Induction

This is the first part of the diet where you need to consume only 20 grams of carbohydrates in a day. But that won’t make you full, so, turn to foods that are rich in proteins and fats to fulfil your body’s needs.

Balancing

In this part of the diet, you need to determine what your carb tolerance is. To do this, increase your carb consumption gradually. This is a 2 week process where you will take 25 grams of carbs in the first week and 30 grams of carbs in the second. To make sure that you don’t exceed or fall short of carbs, eat these foods: cheese, nuts, berries and cherries.

Pre-Maintenance

You will begin to experience a drastic weight loss when you enter the 2nd part of the atkins diet which is why the 3rd part is about getting ready to maintain your weight. To do this, the dieter needs to add 10 grams carbs in a week and keep doing so until the rate of weight loss slows down.

Maintenance

In this part, limit fatty foods and increase your carbohydrates consumption to the point where your weight is balanced - it neither goes up, nor comes down. If you see variation in your weight at this point, lower or increase carb intake to adjust your weight and keep it balanced.

Foods You Should Eat In The Atkins:

  • Meats: Beef, pork, lamb, chicken, bacon etc.
  • Fish And Seafood: Atkins diet encourages to eat foods that are rich in proteins such as fish and seafood. You can eat trout, sardines, salmon, etc.
  • Nuts And Seeds: Macadamia nuts, almonds, sunflower seeds and walnuts can be eaten.
  • Full-fat dairy: Butter, cheese, cream and full-fat yoghurt are allowed.
  • Healthy fats: Avocados, coconut oil, extra virgin olive oil and avocado oil are healthy fats and can be taken.
  • Eggs: Pastured or omega-3 enriched eggs.
  • Low-carb vegetables: Kale, spinach, broccoli, asparagus etc.
  • Fruits: Low carb fruits such as apples, bananas etc., can be eaten.

Foods Not To Eat:

  • High-carb Vegetables - (1st phase only)
  • High-carb Fruits - (1st phase only)
  • Starches - (in 1st phase only)
  • Legumes: (in 1st phase only).
  • Vegetable Oils
  • Sugar
  • Grains
  • Trans Fats 

 Benefits Of The Atkins Diet

Lose Weight

Weight loss is the primary benefit of this diet. Since it limits taking carbs, weight can be reduced at a rapid rate.

Helps Prevent Or Improve Diabetes

When you eat carbs, it spikes your insulin levels as a result of which the person is prone to catching diabetes. Since this diet cuts off carbs, insulin levels remain balanced reducing the risk of diabetes. Other than this, if you already have the condition, this diet can help keep it under control.

Healthy Heart

The diet keeps cholesterol level in check and also helps maintain blood pressure, which helps keep heart diseases at bay.

Improves Skin Condition

Refined carbs can give rise to acne and damage your skin. Following the atkins diet avoids that from happening as carb intake is limited.

Atkins Recipe

Here are some delicious atkins recipe that you can make:

Coconut And Almond Muffin (1 minute) 

Ingredients:

  • Almond Meal Flour - 2 tbsp.
  • High fiber coconut flour - 1/3 tbsp.
  • Sugar substitute - Sucralose sweetener - 1 tbsp.
  • Cinnamon - half tbsp
  • Baking powder - ¼ tbsp.
  • Salt - ⅛ tbsp.
  • Extra virgin oil - 1 tbsp
  • 1 egg.

Method:

  • Take a microwavable mug and add almond meal flour, coconut flour, sucralose, cinnamon, baking powder and salt.
  • Now add the egg and virgin oil.
  • Stir thoroughly.
  • Keep the mug in the microwave for a minute and the muffins are ready!

How Soon Can You See The Results?

This diet may take some months to show you results. However, it is the kind that you need to stick to for a long period of time for weight to stay in check.

The Verdict

The atkins diet is an effective weight loss diet that also provides other benefits such as preventing heart diseases, treating acne and keeping the skin quality better. If you are looking to reduce weight and also keep yourself healthy, then turn to this diet today.

What is an Alkaline Diet and how does it work?

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Alkaline Diet

An alkaline diet is one of the most popular diets today and is also followed by several well known celebrities such as Jared Leto, Jennifer Aniston, Gwyneth Paltrow and more. The reason of its wide popularity is due to its effectiveness. It helps prevent aging, weight gain and several life threatening diseases as well.

This diet is all about eating foods according to their Ph levels so as to balance the alkalinity in your body.

What Is An Alkaline Diet?

This diet claims that the foods you eat are responsible for producing acidity or alkalinity (Ph) in your body.

This diet restricts the consumption of foods that are highly acidic and are capable of producing acid in your stomach. The Ph of our body is measured between the range of 0 to 14. Lower the Ph level, higher the acidity and vice versa.

Foods ranging from 0-7 are acidic in nature and foods that range from 7 - 14 are alkaline. There are also some neutral foods that have a Ph of 7.

When we digest something and derive energy from it, it leaves behind an ash residue which may be alkaline or acidic. The alkaline diet encourages to eat foods that produce alkaline ash and not acidic ash.

Acidic ash can cause various diseases and make a person ill. On the other hand, alkaline ash is said to be protective and aids in improving overall health of a person.

Foods To Eat In An Alkaline Diet?

Mainly, an alkaline diet encourages to eat vegetables and fruits.These. foods are highly alkaline and are recommended in an alkaline diet:

Beet Greens

These have a high alkalinity score and should be consumed in every meal. Not only do they promote alkalinity but also aid in producing bile juice. This also helps with digestion.

Spinach

 Another green vegetable that is well known for its alkalinity effects and benefits. Apart from providing many nutrients, spinach is said to improve bone health by increasing the amount of calcium in the body.

Kale

Kale is one of the most alkaline foods available. It is packed with loads of iron, vitamin K and calcium, which is essential for the body to grow and strengthen.

Cauliflower

This vegetable aids in reducing the levels of estrogen. High estrogen levels among women can be a serious problem as it can lead to weight gain, bloating, stomach cancers and even complications during pregnancy.

Bananas

They provide you with enormous amount of potassium. They are not only highly alkaline but the fiber in them also helps to digest foods easily.Other than this, bananas also help in clearing various toxins from the GI tract. It other words, it nullifies the effects of acidic foods.

Cherries

Cherries help reduce the risks of different types of cancers. Moreover, they are also said to help reduce inflammation caused by joint pain.

Pears

This fruit serves as an antioxidant since it is rich in vitamin C which helps to keep the cells safe from carcinogens. They contain very less amount of sugar and are high in fiber concentration, hence, they are ideal fruits for people who have increased blood sugar levels. Apart from that, they fall in the alkaline foods category.

Pineapple

A lot of people don’t know that pineapple is very effective at improving stomach issues and promote smooth digestion. There’s an enzyme called bromelain found in pineapples that aids in digesting foods and also eliminates a variety of intestinal parasites.

Apples

The benefits that apples provide are endless. They help regulate blood pressure and keep cholesterol levels balanced. Apart from that, including apple cider vinegar to the diet has amazing benefits too as it has antiviral and antibacterial properties that help to keep the stomach healthy and working.

Foods To Avoid In An Alkaline Diet

Despite the benefits of these foods, an alkaline diet restricts the dieter from eating these foods because of their high acidity. These foods include:

  • Meat
  • Fish
  • Poultry
  • Eggs
  • Dairy
  • Alcohol
  • Grains

Benefits Of An Alkaline Diet

There are many benefits when it comes to alkaline diet. Some of the benefits include:

  • Improves Muscle Mass And Bone Density: Since the alkaline diet emphasizes on eating more fruits and vegetables, they provide with minerals and nutrients which are essential for the body. These nutrients and minerals helps increase bone density and also help to build lean muscle mass. Other than that, vitamin D absorption is also increased.
  • Reduces Risk Of Hypertension And Stroke: Alkaline diet helps prevent aging by enhancing the growth hormone production. This hormone also helps in balancing cholesterol levels and high blood pressure (hypertension).
  • Reduces Cancer Risk: The alkaline diet enhances the capability of cells to absorb minerals and nutrients. This helps keep the body in a good and healthy state with all the organs functioning normally. Other than that, the fruits and veggies that are recommended in an alkaline diet help get rid of harmful toxins that may give rise to cancer cells in the body.
  • Maintain Weight: Since only fruits and veggies are encouraged in this diet, the weight is kept in check.

Alkaline Diet

Alkaline Recipes To Know About:

Here are some healthy alkaline recipes for you:

Avocado Ninja Smoothie 

Ingredients:

  • Cucumber - 1
  • Avocado - 1
  • Spinach - handful
  • Tomatoes - 2
  • Lime - 1
Method:
  • Take a container and cut the cucumber into small slices.
  • Cut the tomatoes in half and scoop out the avocado.
  • Add them all into a blender along with spinach and some water.
  • Start blending.
  • Once the mixture turns into a smooth shake, squeeze the lime on top and serve.

The Verdict

The alkaline diet is one of the most effective and popular diets because it serves the perfect amount of nutrients that one needs. Plus, it excludes all the foods that are acidic and may cause various diseases.

Understanding how The Military Diet Works?

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The military diet

Obesity is a growing problem not only in the U.S but around the globe. While there can be many factors causing weight gain, nutrition experts believe our eating habits to tube the #1 culprit. After all, we are what we eat. This is why it is important to be careful about our diet, The military diet.

There are many diets that can help reduce weight but choosing one out of so many can be a daunting task.

When it comes to weight loss, there is one diet that has gained immense popularity over the years, the military diet. This diet is popular for its effectiveness as it helps you shed about 10 pounds in just about a week days.

What Is The Military Diet?

The military diet is a diet that emphasizes on taking less calories. The diet is mainly a 7 day diet where you consume only 1000-1300 calories for 3 days and you eat foods of your choice that make a total of 1500 calories or less for the remaining 4 days.

This pattern sure is strict but the results are fruitful. You get to reduce 10 pounds of weight within a week, which no other diet can help you achieve.

The diet is consumed like all other diets as it contains three meals a day (breakfast, lunch and dinner). There is no room for any extra snacks between the meals.

Contrary to the popular belief, the diet is not designed for soldiers, it got its name because of how strict the diet is.

While the diet only lasts for a week, you can continue to stick to it until you get your desired results or lose the amount of weight that you wish to lose.

the military diet

What Foods Are Allowed To Eat In A Military Diet?

The military diet is a calculated diet, hence the wondrous effects. The foods that are included in this diet are all low calorie foods. These include:

  • Peanut butter
  • cottage cheese
  • Hard cheddar cheese
  • Eggs
  • Ice cream (vanilla)
  • Grapefruit
  • Canned tuna fish
  • Green beans, broccoli, carrots.
  • All kinds of meats including processed meats
  • Black coffee (no added sugar or cream, only stevia is allowed)
  • Apples and bananas
  • Whole wheat toast
  • Saltine crackers

In this diet, it is more about the amount of calories you eat and less about how you get the calories.

What Foods Are Not Allowed To Eat In A Military Diet?

  • Sweeteners include: sugar, honey, artificial sweeteners etc but stevia is allowed.
  • All kinds of fruits are excluded except for apples, bananas and grapefruit.
  • All kinds of sweeteners are restricted because they are calorie-rich.
  • Beverages rich in calories are also excluded from the diet.
  • Whole grains are not allowed.
  • All foods that contain high concentration of proteins are restricted, such as fish.
  • Oil and butter are not allowed since they are loaded with added fats.

How To Follow The Military Diet?

This diet doesn’t only pose restriction on certain foods but also divides the foods to be eaten on specific days which is evenly regulated within a week. Here’s the chart that you need to follow when you’re on a military diet:

The 3 Day Military Diet Chart 

Day 1: You are to consume about 1400 to 1500 calories on day 1. This chart will help you out in achieving this goal. 

1st Day - What To Eat In Breakfast? 

  • Start with something that is low in calories such as grapefruit. It contains 53 calories only.
  • 2 tbsp. of peanut butter
  • A cup of coffee or tea
  • A slice of toast.
Day 1 – What To Eat In Lunch?
  • ½ cup of lean proteins or tuna.
  • A cup of coffee or tea.
  • A slice of toast.
Day 1 – What To Eat In Dinner?
  • 4 ounces of any meat or protein substitute in its place.
  • 1 full cup of green beans.
  • Cut a banana in half and eat one half only.
  • 1 apple.
  • 1 cup of coconut milk ice cream or vanilla ice cream.

 Day 2: The foods you’ll be eating on the second day will account for 1200 calories only.

Day 2 – What To Eat In Breakfast?
  • A slice of toast
  • Half a banana
  • An egg.
Day 2 – What To Eat In Lunch?
  • One hard boiled egg.
  • Five saltine crackers.
  • Cottage cheese 1 cup .
Day 2 – What To Eat In Dinner?
  • 4 ounces of any kind of meat or protein substitute such as tofu.
  • Half banana.
  • Half cup of vanilla ice cream.
  • A cup of broccoli and half cup of carrots.

Day 3: Finally, on day 3 you cut down some more of the calories from your food and move down to 1000 to 1100 calories only. 

Day 3 – What To Eat In Breakfast? 
  • Five saltine crackers should be eaten in the morning.
  • Cheddar cheese (only 1 slice).
  • 1 apple. 
Day 3 – What To Eat In Lunch?
  • 1 Boiled egg.
  • A slice of toast. 
Day 3 – What To Eat In Dinner?
  • One cup of tuna.
  • Half banana.
  • 1 cup of vanilla ice cream.

Day 4,5,6 And 7: Congratulations on making it to day 4 as you have earned a reward. Now you can eat foods of your liking for these four days with only one thing in mind. The total calorie intake should not exceed over 1500 calories per day.

What Are The Benefits Of  A Military Diet?

Weight loss isn’t the only benefit you get from this diet, there are other benefits too. These include:

It Is Easy To Follow: This diet may look daunting, but it is quite easy to follow. This is because you only need to keep up with a restricted diet for 3 days only. After that, you can eat any diet which falls under 1500 calories in total.

No Need To Spend A Lot: The diet doesn’t require you to buy expensive foods. The diet consists of easily found foods as it does not pressurize you to try specific foods. Hence, the cost of following this diet is minimal.

Rapid Weight Loss: By following this diet correctly one can reduce as much as 10 pounds in just a week. Meaning, you’ll be reducing about 40 pounds in a month.

How Soon Can You See The Results?

You don’t need to wait a lot to see if this diet is working or not because you begin to experience changes in your body in just 3 days.

The Verdict

If you are confused about which diet to follow to reduce weight, then the military diet is your best bet.

What Is The Best Diet Pills

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best diet pills

If you are struggling with losing weight, it is important to consider other options that will help you shed off some extra pounds. Diet pills are a viable option for all such individuals. While there are many diet pills out there, not all of them produce results. Therefore, it is important to be careful when selecting a diet pill so that you can get the outcome that you need. Let’s get to know more about the best diet pill:

What is a Diet Pill?

It goes without saying that the number of people who are looking to lose significant weight is increasing day by day. Thus, a diet pill plays an integral role and has become a billion dollar industry in recent times.

Nearly 17 percent children and one third of adults are obese and are looking to becoming lean - thus, one way is to opt for a diet pill.

However, before you decide to consume a diet pill to overcome your weight problems, it is advised to acquire complete information – i.e. about the pill, the manufacturer, and other relevant details. It is vital to know about the supplements that you are using and which will benefit you.

When we specifically talk about weight loss, there are numerous over-the-counter drugs, prescription medications, and herbal supplements to help you lose significant amounts of weight. These include diet pills.

There are multiple ways in which a diet pill can benefit you. This could be by increasing your metabolism as well as by suppressing your appetite.

The most common types of diet pills that are readily available are as follows:

1. Caffeine-Containing Pills

Nowadays, there are many diet pills available that contain caffeine either as a single ingredient or as a herbal pill – such as kola nut, guarana, yerba mate, and more. While many people use caffeine-containing pills, they may not be the best option. The Office of Dietary Supplements reported that it is not sufficient enough to create a significant weight loss.

The reason why caffeine containing pills are more preferred instead of caffeine as a stimulant is because it delays gastric emptying that helps in weight loss. When you decide to consume caffeine containing pills, they will keep your stomach full for longer durations. However, it comes with its fair share of mild side effects such as nervousness or swelling of the brain, which is why many doctors discourage the use of such diet pills.

BOTTOM LINE: The major downside with this ingredient is that it is addictive and may decrease the quality and duration of your sleep. However, if you are looking to boost your metabolism and enhance fat burning in a shorter span of time, diet pills having caffeine is the best solution!

2. Green Coffee Bean Extract

Green coffee beans are commonly referred to as unroasted beans. These are also considered as one of the main sources of caffeine that contains large amount of chlorogenic acid.

This particular acid as it helps in preventing the buildup of fat in your body. It is believed that if humans consume green coffee bean extract in any form, it will significantly help them with weight loss.

BOTTOM LINE: There is no doubt that green coffee bean extracts help in modest weight loss. However, studies that have backed this ingredient in diet pills were mostly ‘industry sponsored.’

3. Pyruvate

When a human body is producing glucose, another chemical is also produced in the same process known as Pyruvate.

Numerous diet pills that overweight people use to lose weight have pyruvate chemical. Typically, it is labeled or known as calcium pyruvate that is responsible for increasing your metabolism and fat-burning potential. As a result, you can lose weight to a great extent.

BOTTOM LINE: Despite Pyruvate is deemed as a good component to help people reduce weight, there are not many studies that back such claims. Further to this, the studies conducted have not shown if it is safe to consume supplements containing this ingredient and what is the recommended dosage on a daily basis without side effects.

4. White Kidney Bean

White kidney beans are lentils that emerge from the Central and South America. They help in the breaking down of carbs and suppression of appetite.

In most of the diet pills, a component named Phaseolus vulgaris is found that actually is the legume. According to a study published in 2014, if the component is taken as part of a reduced calorie diet, it can help people to lose nearly six pounds in a time period of 12 weeks.

BOTTOM LINE: White kidney bean, in any form, is considered as one of the key ingredients for weight loss. Diet pills containing this ingredient can help individuals reduce risks of heart attack, blood sugar level stability, and effectively lose weight. All in all, it offers numerous health benefits to consumers.

5. Chromium

If you are looking to control you sugar levels or want to live an active and healthy life, utilizing chromium in any form is crucial. It is believed that chromium is an essential trace mineral that helps your cells to access glucose – i.e. an easy source of energy.

Further to this, chromium also helps people to develop a leaner body by burning more mass than usual. Many studies and experts have linked chromium to weight loss due to its numerous benefits.

BOTTOM LINE: Chromium consumption through diet pills is not harmful. However, it is important that you do not take excessive chromium supplements as it may damage nerves, liver, and kidneys. Regardless, side effects caused by chromium contained diet pills are quite rare.

Which Really is The Best Diet Pill?

There can be no specific answer to this. The best diet pill is the one that gives you results. However, remember that no diet pill works on is own. It just improves results. You will have to continue working out and stick to diet if you wish to lose weight.

You will see no changes in your weight if you do not bring changes to your lifestyle. Other than this, the right one largely depends on your body type and requirements.

For example, caffeine containing pills can be good for one person, but bad for other, especially for those that are allergic to caffeine. Find out what works for you and then stick to it.

Benefits of Diet Pills

There is no doubt that people have and can lose weight easily without utilizing diet dills. But, the benefits they offer to individuals cannot be compared to intensive workouts or dietary changes.

The primary reason is that all diet pills come with stimulants and a few other ingredients that increase an individual’s metabolic rate. However, it is equally important to review the ingredients, type, and manufacturer before purchasing a diet pill.

Some of the benefits that diet pill offers to overweight people are as follows:

1. Appetite Suppression

There is no doubt that eating lots of protein and fiber can help your stomach feel full for longer duration. The only concern is that all these food items may contain calories.

The basic rule of losing weight is to restrict calorie intake. When we talk about diet pills, they help in appetite suppression. This way, you can easily keep your cravings at bay while staying away from heavy caloric intake.

2. Increased Resting Energy Expenditure

Some diet pills help you lose even when you are at rest. They contain supplements that increase the amount of energy your body uses while at rest, as a result you lose weight quickly.

3. Decreased Lipogenesis

Diet pills helps in the prevention of lipogenesis that is the process of the development of new fat. It is a crucial factor as diet pills are targeted to promote fat-burning effects.

In a nutshell, before choosing which diet pill is best suitable for you, it is recommended to consult a doctor. Diet pills containing different ingredients have their fair share of pros and cons. However, the type of diet pill that individuals should consume widely varies - as per their body requirements.

What is a Plant Based Diet?

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According to Statista, about 60% of Americans prefer a plant based diet due to the health benefits it provides. Plant based diets are said to minimize health risks, especially when it comes to heart health.

That’s not all, a diet that’s strictly a plant based diet can help in keeping the weight well maintained and also improve blood sugar levels in the body.

What Is A Plant Based Diet?

A diet that bans all kinds of animal foods, dairy products and eggs and solely focuses on plant foods is a plant based diet. In this diet, the dieter needs to follow a strict plan that includes a variety of plants with some additions such as nuts, beans, grains, fruits etc.

However, animal foods such as fish, poultry, meat and dairy are restricted completely.

Plant based foods are loaded with a variety of important nutrients such as vitamins, minerals, protein fiber and more. These nutrients help a person become healthy and reduce the risk of catching certain disease. Other than this, such a diet can also help reduce the symptom of certain medical conditions.

There are a number of various plant based diets, namely, the vegan diet, pescetarian diet, vegetarian diet that you can opt for after consulting with a nutrition expert to determine which one suits you the best.

What To Eat In A Plant Based Diet?

A lot of dieters think that since a plant based diet doesn’t contain any animal or their bi-products, it is not able to fulfil the body’s requirements. This is far from the truth. A plant based diet ensures that all requirements are met by mixing various plant foods in the diet.

Here are the foods that you can eat in a plant based diet:

Sprouted And Fermented Plant Foods

Most of the plant based diets include fermented and sprouted plants. These foods help in absorbing minerals in the body. Some healthy sprouted and fermented plant foods are miso, kombucha, pickle, tempeh, ezekiel bread, sauerkraut, probiotics, natto and kimchi. They are all rich in vitamin k2 and other minerals.

Plant Yogurts And Plant Milk

 Since a plant based diet excludes all kinds of dairy products, it can create calcium deficiencies in the body. To cover up for dairy products, plant based diets include calcium-fortified yogurts and plant milks. These include blackstrap molasses, chia seeds etc.

As for plant yogurts, almond, cashews, coconut, soy and hemp can be included in the diet as they are delicious and also have many health benefits.

Legumes

 Nutrients, fiber, antioxidants are important to keep the body healthy. Lentils, beans and peas are loaded with all of these nutrients. There are many health benefits of including legumes in your diet such as lowering blood pressure, improving blood sugar, and regulating heart rate.

Fruits

 There’s no restriction on fruits in a plant based diet because they are highly packed with important vitamins, minerals, fiber, potassium etc.

Whole-Grains, Cereals And Pseudocereals

 It is vital to feed your body with carbs, minerals, iron, fiber, B-vitamins etc., because they aid in improving health and maintaining proper growth. Including whole-grains, cereals and pseudocereals can help in this regard as they contain all of these nutrients. Teff, quinoa, amaranth and spelt are the foods that can be eaten to feed your body with these nutrients.

Seeds: Protein is another nutrient which can help give you strength and repair your tissues. Seeds such as flax seeds, chia and hemp can be included in the diet as they are packed with a lot of protein. Apart from that, seeds also contain omega 3-fatty acids in some amount and helps to cover for fish and sea foods since they are excluded from plant based diets.

Nuts: Our body needs magnesium, zinc, selenium, vitamin E, fiber and iron to ward off diseases, maintain good weight and have healthier bodies. This can be achieved by including nuts in our daily diet. However, make sure you consume only an ounce of roasted or raw nuts because they are calorie rich.

Foods Not To Eat:

  • Eggs: Quails eggs, chicken eggs, fish eggs and ostrich eggs are restricted in a plant based diet.
  • Dairy Products: Ice cream, butter, yogurt, milk and cheese shouldn’t be included.
  • Meet And Poultry: Lamb, chicken, goose, beef, pork, veal, duck, quail and turkey shouldn’t be eaten.
  • Bee Products: All bee products such as honey, royal jelly and bee pollen are restricted.
  • Seafood And Fish: All types of fish and fish oil should be kept at bay.
  • Animal Based Ingredients: Egg white albumen, casein, lactose,  Isinglass, shellac, l-cysteine, gelatin, whey, cochineal, carmine are prohibited to eat in a plant based diet.

Benefits Of Plant Based Diet 

Improves Bone Health: Spinach, kale, and black eyed peas are said to improve bone health by covering up for calcium deficiencies as they are a great source of calcium.

Milk is considered to be one of the most important drinks for a person but since it is excluded from plant based diet, you can turn to alternatives. Soy milk, vegan cheese and almond milk can be good replacements for milk.

Helps Fight Many Diseases: A lot of diseases are caused by eating animal foods and since all kinds of animal foods are prohibited in plant based diets, heart diseases, chronic diseases, diabetes and cancers are less likely to occur.

Weight Loss: Plant based diets work like charm when it comes to losing weight as they are low on calories. Moreover, they are easy to digest as compared to animal foods. Plant based foods are rich in minerals, vitamins and other nutrients which help in reducing weight.

plant based diet

Plant Based Diet Recipes To Know About

Here are two delicious recipes:

Garlic Hash Brown With Kale (30 minutes)

  • Shredded Yukon Gold potatoes - 2. (f Yukon potatoes aren’t available, take 2 cups of shredded sweet potatoes.)
  • Salt - ¼ tbsp.
  • Freshly ground black pepper - ½ tbsp.
  • Minced garlic cloves - 6
  • Large shredded kale leaves 2 to 3.

Method:

  1. Preheat the oven to 375 degrees.
  2. Take a container and fill it with water to rinse the shredded potatoes.
  3. Now leave them to dry.
  4. Spread the shreds of potatoes on a baking sheet and add salt and pepper.
  5. Bake it for 10 minutes in the oven.
  6. Now, take the sheet out of the oven and add minced garlic to it.
  7. Bake for 5 more minutes.
  8. While the potatoes are being baked, take a large pan and fill it with ⅛ inch of water and add a pinch of salt.
  9. Put the kale in this pan and saute over medium heat till the water evaporates. This takes about 10 minutes.
  10. Now that both the kale and potatoes are ready, serve them together.

Barbeque Chickpeas And Rice (25 mins)

Ingredients:

  • Whole grain rice or brown rice - 1 cup
  • Rinsed and drained chickpeas - 1 can.
  • Diced baby portobello mushrooms - (4- 5)
  • Vegan barbecue sauce - half cup
  • Cilantro

Method:

  1. Cook brown rice in a rice cooker by following the guidelines written in the direction area on the package.
  2. Preheat the oven to 375 degrees.
  3. Add chickpeas and mushrooms in an ovenproof dish, add barbeque sauce to the mixture, mix it thoroughly and send it to the preheat oven.
  4. Let it cook for 18 to 20 minutes or until the sauce begins to evaporate but doesn’t get dry.
  5. Take the chickpeas out of the oven and allow them to cool a little.
  6. Garnish with cilantro and serve.

The Verdict

Plant based diets are known to improve health largely which is why a lot of people are turning to these diets.

What is an HCG Diet?

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HCG diet

Obesity is a growing issue not only in America but the entire world. According to CDC, around 36.5% people in America are obese. Obesity is linked with many potent diseases such as heart problems, blood pressure issues, cancers etc.

While one effective way to reduce weight is hitting the gym but it might not be  everyone’s cup of tea. People have busy schedules and cannot always take ou time to go to the gym, which often worsens the situation. In this situation, switching your diet can be the difference maker.

There are a plethora of diets that aid in losing weight, however, not all of them quickly produce results. There is though one diet which actually can. We’re talking about The HCG diet.

This diet can help lose 1 to 2 pounds of weight in a day. Let’s learn more about this diet.

What Is The HCG Diet?

The HCG diet consists of two parts. One, a low calorie diet (less than 500 calories per day) and a hormone called HCG (Human Chorionic Gonadotropin). These two work together and help a person lose weight.

HCG: In 1954, Dr. A.T.W Simeons shed light on the benefits of HCG hormone. The benefits included reducing fat, increasing metabolism, suppressing hunger, maintaining energy levels etc.

This hormone is produced by pregnant women naturally as it helps to break down body fats easily and help distributing nutrition to the unborn baby. When taken in required dosage (via injections) with a low calorie diet (less than 500 per day), this hormone can do wonders and help reduce weight like a charm.

How Is The Hormone Taken?

There are various forms in which the HCG hormone can be taken. These include oral drops, sprays, pellets and injections. It can be purchased from many stores or ordered online as well.

How Does The HCG Diet Help Reduce Weight?

The combination of an ultra low calorie diet along with the intake of HCG hormone helps shed weight quickly. The hormone enhances metabolism which is why fat is burned at a fast rate. Apart from that, this hormone is also said to suppress hunger, hence, meal times are shortened.

Then comes in the benefit of a low calorie diet. Doctors and nutritionists have linked higher calorie intake with weight gain. Therefore, reducing the amount of calories in your diet can not only stop the weight from increasing but also help to reduce it.

HCG Diet Phases

The HCG diet works in three phases. These are:

The Starting Phase: In this phase, foods that are high in fats and rich in calories are eaten for 2 days so as to stock your body with a good amount of both.

Weight Reduction Phase: This is when you start taking HCG along with a low calorie diet. It is important that you keep calorie intake equal or lesser than 500 calories. HCG should be taken before breakfast, lunch and dinner. However, this depends on your requirements, so it is better to speak to a nutritionist about it. Normally, this phase can last from 3 to 6 weeks.

Maintenance Phase: Here’s where you stop taking HCG and increase the amount of calories, proteins and fats slowly.

Foods To Eat In An HCG Diet

The goal of an HCG diet is to limit calorie intake to as low as 500, which means you should consume foods that contain less calories. Here are some such foods:

Vegetables: Spinach, carrots, zucchini, Bell peppers, cauliflower, mushrooms,  broccoli,chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, and cabbages etc., can be eaten as they are low in calories. 

Fish: High in proteins and loaded with health benefits. Fish which are low in calories such as like trout, salmon, haddock etc., can be eaten as they have zero carbs in them, hence, lesser calories.

Fruits: Fruits that are low in calories can be included in the diet. They include apple, strawberries, pink grapefruit, blueberries, blackberries, lemon and oranges.

Bread: There are various kinds of bread which are low in calories such as grissini breadstick and melba toast. These can be eaten in an HCG diet.

HCG diet

Foods Not To Eat In An HCG Diet

Milk: It may be a great provider of calcium and other nutrients but also contributes to weight gain which is why milk is excluded from the diet.

Rice: They are calorie packed and can oppose the effects of an HCG diet, therefore, rice needs to be avoided when you’re on an HCG diet.

Nuts: Since they contain a good amount of proteins and fats, they can increase weight quickly. Avoid eating nuts or nut butter when you want to lose weight.

Other Foods: Dry fruits, whole wheat bread, pecans, dates, chickpeas, popcorn, protein shakes, mayo, beef, condensed milk, starch, sugars and potato are all prohibited.

Benefits Of An HCG Diet

Weight Loss: The main benefit of this diet is its ability to reduce weight. When you’re on an HCG diet, you eat less calories along with HCG hormone. This aids in reducing weight effective and quickly.

Less Diseases: There are many high calorie foods which can cause various diseases such as heart problems, cancers etc. These foods include beef, fried foods etc. Since the HCG diet encourages the consumption of vegetables, fruits and low calorie foods, and reduces the consumption of heavy foods, less diseases are likely to hit the person.

The Verdict

It is important to first consult with a doctor or a nutritionist before you start this diet because not everyone can withstand a low calorie diet.

What is a Bland Diet?

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An upset digestive system can lead to many problems such as nausea, diarrhea, vomiting, gas, ulcers etc. There can be many reasons for this but the most common common is the diet that we eat. Junk food or unhealthy food has been linked to an ill digestive system and other major issues, which is why the consumption of such foods should be limited. Here’s where a bland diet comes into play.

This diet is especially for people who have digestive issues. It is a light diet which contains low fiber foods that are low seasoned and are less spicy.

The bland diet diet is easily digestible and helps in relieving the stomach from digestive issues. Let’s get to know more about it:

What Is A Bland Diet?

A bland diet consists of foods that are low in fiber, soft in texture and higher in pH. The role of this diet is to reduce the production of acids or gas in the stomach that can lead to various digestive problems.

The foods to be eaten in a bland diet are low dairy foods, low fiber fruits, certain vegetables, fish, egg, poultry, processed grains, soups and chamomile tea.

It should be noted that such a diet is only suitable to eat when a person has a compromised stomach because it helps in recovering the stomach. This diet shouldn’t be continued for an indefinite time because it doesn’t cover all the necessary nutrients that the body requires, and may cause a person to get malnourished if consumed for too long.

People with stomach problems should first consult a doctor and seek his/her advice on what kinds of foods should they include and for how much time should they follow the diet. 

Foods To Eat In A Bland Diet

Specific Vegetables: It’s true that vegetables are loaded with healthy nutrients but you can’t have them all when you are suffering from stomach problems. It is recommended to only eat soft and cooked vegetables in this diet because they are easy to digest. Also, one needs to avoid gas producing veggies such as brussels, broccoli, kale etc.

The vegetables you can eat in a bland diet include peas, beets, carrots, pumpkin, spinach, green beans and sweet/white potatoes. Avoid eating them raw and make sure you either cook, boil or steam them first. To increase the taste, smaller amount of butter can be added.

Dairy Foods Which Are Low In Fats: People who are lactose and milk intolerant often suffer from GI discomforts. For such people, doctors recommend to prevent the consumption of any dairy product as they can worsen the situation.

Apart from that, people who aren’t lactose and milk tolerant also need to limit their dairy consumption. They can switch to low fat containing dairy products such as  low fat yogurt, low fat milk, ice cream, cottage cheese, colby, custard, pudding etc. Other than this, stay away from chocolate.

bland diet

Starch And Bread: People who are gluten intolerant can include white bread products, wheat products (refined) and rye (seedless). People who can tolerate gluten can eat white pasta, cereals that are low in sugar, plain soda crackers, processed oatmeal, cooked cereals, farina etc.

More foods to eat in a Bland Diet

Fruits (Low in Fiber): Fruits that are low in fiber are easy to digest. Since they contain many important nutrients such as vitamins, antioxidants etc., they are necessary to eat when you have GI problems.

Bananas, melons, pears and peaches (without seeds) can be included in a bland diet. Make sure to stay away from citrus fruits as they are highly acidic.

Lean Protein Foods: These can be taken in a bland diet when they are mildly seasoned and have no amount of fats. These include egg, tofu, shellfish, shrimps, salmon, trout, chicken (skinless).

Foods Not To Eat In A Bland Diet

Specific Vegetables: Gas producing veggies are not allowed to eat in a bland diet as they can worsen stomach issues. These include cauliflower, brussels, sprouts, garlic, onion, broccoli, cabbage, tomato and peppers.

Dairy Foods (High In Fats): Blue cheese, whipped cream, whole milk, roquefort cheese, monterey jack cheese etc., should all be avoided.

Fat Containing Meat, Poultry and Fish: Beef can upset your stomach more as it is hard to digest, hence, should be avoided. The skin of fish and chicken needs to be removed as it is high in fats. Also, they cannot be eaten fried.

Certain Beans: Lentils and canned/dried beans  can generate gas and should be avoided in a bland diet.

Other Foods: Caffeine, alcoholic beverages, granula, popcorn, olives, nuts, fatty desserts and sauces should be avoided because they can irritate the gut and cause problems in the bowel movement.

Benefits Of A Bland Diet 

Easy Digestion: A bland diet consists of light foods that are easy to digest. It puts less pressure on the stomach and allows it to heal.

Reduces Acid And Gas In The Stomach: The diet contains foods that are less acidic in nature which is why gas related problems are reduced.

Cures Gallbladder Stones: Combination of fruit juices and this diet can help cure gallbladder stones.

Bland Diet Recipes To Know About

Bread With Banana 

Ingredients: 

  • Cinnamon
  • Sugar free vanilla syrup
  • 5 tbsp. of Malt-O-Meal.
  • ½ cup water
  • Half banana 

Method:

  • Take a bowl that’s microwavable, add cinnamon and malt-o-meal in it.
  • Take a container and warm water in it for a minute.
  • In this container add cinnamon, Malt-o-mal, and vanilla syrup.Now shake the mixture well.
  • Put this bowl in the microwave and let it run for a minute.
  • Take it out from the microwave, mesh half a banana into the contents of the bowl and let it to cool.

The Verdict

Bland diet is your best bet when you are suffering from digestive issues, however, make sure to consult a doctor before following this diet.

Vegan Diet Plan is it healthy and Safe?

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vegan diet plan

About 60% Of Americans prefer a vegan diet plan over other diets because if its health benefits. It not only helps fight many diseases but also helps in keeping the weight in check. A lot of people confuse a vegan diet with a vegetarian diet. There’s a difference. Besides both being plant-only diets, a vegan diet is more of a lifestyle than just a diet.

People may turn to a vegan diet due to ethical reason, environmental reasons but mostly, it is because of the health benefits it provides.

How Is A Vegan Diet Healthy?

It’s a diet that restricts every kind of animal food and its derivatives. This is because health experts have linked animal foods with many dangerous diseases such as cancers, heart attacks, high blood pressure etc.

They say that the risk of catching one of these diseases is higher among people who eat animal foods. Hence, vegan diet was introduced in 1944 by Donald Watson with the goal that this diet will eliminate all kinds of animal foods and the bi-products so as to keep the diseases at bay and help people enjoy a more healthy way of life.

Research says that people who are on a vegan diet have a more balanced BMI than those who include animal foods in their diet.

More researches say that vegan diet is higher in vitamin C and fiber compared to other diets that include animal foods.

Benefits Of A Vegan Diet Plan

Lowers Cholesterol: Higher cholesterol levels can increase the risk of heart diseases, stroke, blood pressure issues and more. Meat is a major source of cholesterol, and since it is eliminated in a vegan diet, you do not have to worry about cholesterol in a vegan diet.

Animal foods are also rich in saturated fats. These fats are unhealthy and cause cholesterol to grow quickly which is why a vegan diet is the right choice when you want to decrease cholesterol levels because it contains very less amounts of saturated fats.

More benefits Include

Maintains Weight: Studies have shown that a vegan diet not only aids in weight reduction but also keeps it maintained.

One of the main causes of weight gain is calorie intake in excess. Normally, animal foods are calorie packed which is why they contribute to rapid weight gain. On the other hand, a vegan diet is a low calorie diet since it only contains fruits, vegetables, nuts, legumes and seeds.

Beside losing weight, this diet also helps in keeping the weight steady once you’ve reduced and got into shape. This is because when you eat plant foods, it increases your metabolism and you digest foods easily and quickly.

In this type of diet, a lot of minerals, vitamins and essential nutrients are fed to the body which keeps it in a good shape and weight as well.

vegan diet plan

Good Heart Health: It’s no mystery that animal foods are linked to a bad heart health. Studies have shown that people who include beef and chicken in their diets are prone to heart diseases and blood pressure issues.

On the other hand, a vegan diet is the opposite. It ensures that LDL cholesterol level is kept normal and so is the blood pressure which helps your heart say healthy.

Smooth Bowel Movement: A lot of problems and diseases may occur if bowel movement isn’t smooth. Animal foods are hard to digest and they sure cause problems in the bowel movement, however, with a vegan diet, it’s a completely different ballgame.

Plant foods are rich in fiber and fiber containing foods are rich in water as well. Eating such foods help in regulating bowel movement and make it smooth. Therefore, stomach related diseases are reduced.

Benefits of Vegan Diet Continued

Good Bone Health: Since a vegan diet encourages fruits and veggies, bone health is improved. People on a vegan diet have shown less decrement in bone mineral density compared to people who eat animal foods.

This is because fruits and vegetables are less acidic, hence, bone resorption (a process where minerals are released from the bones and they start to break down easily) is decreased.

But You Don’t Get All The Necessary Nutrients. Worry Not, There’s A Solution. 

A vegan diet isn’t a magical diet that will make you healthier in every way. Since you cut down milk when you’re on a vegan diet, your body won’t some of the important minerals and vitamins such as calcium.

There’s a solution to this problem. There are calcium fortified plant milks and yogurts that can cover up for milk deficiencies. These include black molasses, chia seeds, cashews, soy, almonds, hemp etc. These are healthy and provide you with many important nutrients that your body requires.

Other than that, a vegan diet also includes whole grains, cereals and pseudocereals to ensure proper growth of the cells and tissues and keep your health good. They include teff, quinoa, spelt etc.

Fish being an animal is also excluded from the vegan diet. However, there’s no doubt about the fact that fish is one of the most healthiest foods to eat. To cover up for fish deficiency, vegan diet encourages seeds.

Since fish is high in proteins, including chia seeds, hemp and flax, seeds can largely help cover up for protein. Apart from that, they are also rich in omega 3 fatty acids which is said to have many health benefits.

The Verdict

A vegan diet is a healthy diet and far better than many diets which include animal foods. However, before turning to this diet, make sure to talk to a nutritionist and discuss it with them.

What is Morbid Obesity and what are the health risks?

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what is Morbid Obesity

More than 5% of men and 10% of women in America are morbidly obese. This is a concerning condition because it has been linked with several health conditions such as diabetes, cancer, alzheimer's etc.

What Is Morbid Obesity?

A person who is said to have a BMI of 25 is said to be overweight, BMI of 30 is obese and then comes people who have a BMI of more than 35, morbidly obese. These people are ultra obese and are at a risk of many diseases.

BMI: A way of measuring and determining if you have the right weight as per your height. It helps figure out the body fat and to know if a person has a healthy weight for their size or not.

What Are The Risks Involved?

Being overweight is a bit concerning, being obese is a lot concerning and morbid obesity is a completely different ballgame. This is because there are many potent risks involved with people who are morbidly obese.

Here are some of the risks that come with morbid obesity:

  • Osteoarthritis
  • Heart disease and blood lipid abnormalities
  • Obesity hypoventilation syndrome
  • Metabolic syndrome
  • Gallbladder disease
  • Gynecologic and other cancers
  • Premature death
  • Stroke
  • High blood pressure
  • Diabetes
  • Gallstones
  • Sleep apnea ( breathing stops during sleep)
  • Reproductive problems

Looking at the risks, it is obvious that this kind of obesity poses life threatening risks.

What Causes It?

Nutritionists have linked improper diet with morbid obesity. According to them, people who are morbidly obese go overboard when it comes to consuming calories.

They eat more calories than what their bodies can handle and as a result of which, the calories aren’t used up by the body but converted into fats and stored in the body. Hence the rapid weight gain and a chubby appearance.

Too much fats in your body can make you morbidly obese which is why such people need to have control on their diets.

There are some other factors too that contribute towards this immense weight gain. They include stress, lack of sleep, genetics, anxiety, bad eating habits etc. However, among these, diet has been labeled as the number one culprit.

Treating Morbid Obesity With a Proper Diet

Before you come to a diet, you need to learn which diet should you opt for as per your body needs. The easiest and the right way to determine that is to visit a nutritionist and have them recommend you a diet which is perfect for your body.

To lose a lot of weight at once can be problematic which your nutritionist will probably tell you in the beginning. They will let also provide you with a diet plan and help you get healthy, but remember that the whole process may take some time.

This way, you will have peace of mind at knowing that the diet you’ll be taking is safe and won’t contribute to any health risks and cause problems in the future.

Here are a few diet plans that can help you lose weight in a healthy manner: 

Low Carb Diet

A low carb diet is all about reducing weight but in a strategic way. Carbs are said to cause weight gain which is why one of the simplest remedies to lose weight is to limit them in your diet.

In case of morbid obesity, one may think of totally cutting them off but that might cause more problems.

What you need to do here is to consult a diet expert and get to know the amount of carbs you need to cut off so as to start reducing weight in a healthy way.

Foods To Eat In A Low Carb Diet 

Fish: They are high in proteins and are loaded with health benefits. Fish like trout, salmon, haddock etc., can be eaten in a low carb diet as they have zero carbs in them.

Fruits: Fruits that are low in carbs can be included in the diet. They include pears, apple, blueberries, watermelon, strawberries, cucumbers and peaches.

Vegetables: Bell peppers, cauliflower, mushrooms, spinach, carrots, zucchini, broccoli etc, can be eaten when you’re on a low carb diet.

Specific Dairy: Mozzarella, cheddar, gouda, and goat cheese can be included as they have less than 1g of carb per ounce. Also, heavy cream and yogurt can be taken.

Seeds And Nuts: Almonds, pine nuts, brazil nuts, walnuts, pecans etc., can be eaten as they are low in carbs. 

Eggs: Omega-3 enriched eggs and pastured eggs can be taken in a low-carb diet.

Oils: it is important that you use oils which are low on carbs so that they don’t contribute to weight gain. Olive oil, cosh fish liver oil, lard etc., are the right choice.

Foods Not To Eat In A Low Carb Diet? 

Sugar: Ice creams, juices, cold drinks, candies and other sugar rich foods should be avoided.

Trans Fats: Strictly prohibited since they are high in carbs, especially, hydrogenated and partially hydrogenated trans fats.

Dairy Products: Avoid all dairy products as they are high in carbs.

Processed Foods: Factory made foods are restricted.

Gluten Grains: Wheat, Barley, rye, spelt, and other grain containing foods such as bread and pasta should be avoided as they are loaded with lots of carbs.

Vegetable Oils: Canola, sunflower and soybean oils should be avoided.

Sweeteners: Sucralose, aspartame (found in diet coke), saccharin etc., that are found in many beverages and juices should be restricted.

what is Morbid Obesity

How A Low Carb Diet Helps Morbidly Obese People To Lose Weight?

Suppresses Hunger: Elevated blood sugar levels make you want to eat more but this is controlled when you are on a low carb diet, hence reduced hunger. This helps to limit meals and also keeps your meals small because you don't feel hungry.

Promotes Good Cholesterol: HDL, a type of good cholesterol, aids in excreting bad cholesterol from the body. A low carb diet promotes good cholesterol in the body.

Cuts Off Sugar And Carbs: Both carbs and sugar are prime culprits when it comes to weight gain. A low carb diet restricts both and helps to lose weight rapidly.

The Verdict

Morbid obesity is concerning which is why instant precautions must be taken, especially in terms of diet. A low carb diet, if followed with strict principles, can help reduce excess weight with results beginning to show within three weeks.

how to start a diet and how to stay on it?

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start a diet

How to start a diet is the biggest question everyone wants to know.Starting a diet is no easy task and it’s even harder to stay on it. We all have our favorite foods that we crave for and it’s not easy to stay away from them. We may start off strong and well-determined about keeping a good distance from foods that are not a part of our diet but at some point, in life, we give up and there goes our chance of achieving our goal for which we were dieting in the first place.

When you want to stay on a diet, you don’t need to be heartless and abandon all the foods you love, you need to be smart and eat them in a balanced order to keep the element of taste and health going.

Poor planning, no clear goals, and no means of motivation are some of the main causes of why people fail to stay on a diet. Avoiding these mistakes and being smart about eating the right foods, in the right way and in the right quantity is the recipe of staying on a diet.

If you are having a hard time staying on a diet, then you’ve landed on the right page. Keep on reading to learn how to stay on a diet.

Increase The Taste Of Your Foods

A lot of us make excuses about not liking certain foods that are a part of our diet and this becomes the major reason for us to deviate from our diet and return back to old eating habits.

There’s a way to solve this problem. One of the major reasons for dieters to quit their diets is the lack of taste. For instance, a plant-based diet will only have vegetables, fruits, nuts etc. There’re no animal foods or their bi-products. Hence, due to lack of taste, many give up and return to their previous eating schedules. You do not have to do it because there are ways to enhance the taste.

Here’s what you can do to solve the problem:

You Don’t Need To Keep Your Food Salt less

There are many diets that cut down salt intake to a great degree or even completely. Food with little or no salt are hard to eat and swallow. This can frustrate many dieters and ward them off of their diet. Other than this, the taste also gets affected. But, you do not have to deal with it.

Firstly, it’s not wise to cut down salt intake completely in a go. You need to do it slowly if it’s largely needed. Secondly, you should turn to unprocessed salt and reduce the quantity of it. Our taste buds are used to a certain taste, which is largely affected by salt as well. If you suddenly stop consuming salt, you will have to compromise largely on the taste.

The recommended amount of salt intake for a person is 2300 mg, however, if your nutritionist has recommended to reduce it then you should do it in a proper way.

Firstly, avoid restaurant foods and processed foods. These foods are loaded with processed salt which is harmful and eating a lot of salt can cause various problems such as high blood pressure, heart disease etc.

The smart way to reduce salt intake isn’t to shut it off completely, you can reduce it by saying no to processed foods and restaurant foods. Cook at home and use products which are low on sodium.

You Don’t Need to Starve Anymore

A lot of diets ask you to limit your meals and eat less to reduce your carb intake. It may work but not for everyone.

When you limit your carb consumption, it may make you tired and hungry very soon because you don’t get the amount of energy needed to keep going. Therefore people slowly turn away from their diet pattern.

This can be solved by including proteins to your diet. Proteins provide you with energy and keep you full for a long time, hence, you won’t starve or feel the need to increase your meal.

You can include fish like tuna, salmon and other variety of protein rich foods such as nuts, soy beans, lean beef, poultry etc. This way you will find it easy to stay on a diet easily.

how to start a diet

You Don’t Have to Make Faces Before Foods That You Hate

There are certain foods that we may not like. Even the smell of such foods can make us feel ill. This largely contributes to deviating from a diet.

To solve this issue, you can avoid such foods or enhance their taste by using different techniques.

For instance, if you don’t like fish but it is an integral part of your diet then you can prepare any sauce and have fish along with it to increase the taste. This way you will have both the health and the taste.

Find Your Motivation

Last but not the least, motivation will keep you going. It is important to fight your urges and here’s where motivation can be your biggest weapon. Look back and remember why you started dieting in the first place. Remember you goals and they will keep you going.

Keeping track of the changes can also keep you motivated. When you keep on feeling and seeing the changes in your body and your overall health, it makes you happy and makes you go harder.

The Verdict

When you start a diet, make sure to have clear goals and work hard on achieving them. The above tips will largely help you to stay on a diet. It is all about staying positive and not giving up.

How to go on a Diet and succeed?

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how to go on a diet

How to go on a diet? Your diet plays a very important role in your overall health. Contrary to the popular belief, what you eat does not only affect your weight, but can also impact your health.

We all have thought about transitioning and switching to a diet that’s more healthy for us and put behind the old habits when it comes to food. However, it’s not easy to go on a diet and even if you do, it’s even harder to take it along.

Your diet does not only causes you to gain weight, but can also result in several diseases. This is why many people think of going on a diet, but a lot of us end up picking the wrong diet or do not know where to start.

Dieting is all about eating according to your own requirements. Going on a diet isn’t a walk in the park. There are certain things that you need to consider that will help you determine which diet is best for you and how should you keep up with it. Let’s get into more details:

Know Your Needs

You can’t pick a diet without a purpose. You must know what your needs are. For example, if obesity is your issue and you are wanting to go on a diet to shed weight, then you must know the kind of diet that’s good for your body.

The main aim of all weight losing diets is to limit calorie intake. For this you should know how much calorie you should intake. This largely depends on a number of factors including your gender, age, height etc.

For example, if you’ve just recovered from a serious illness then a FODMAP diet may be the best one for you as it consists of lighter foods that are easily digestible. The point is you can’t pick a diet without knowing what your body needs.

Taking An Expert’s Opinion

There are many diets that aim to provide the same benefits. For example, for weight loss, we have the 3-day military diet to lose weight rapidly but not everyone can keep up with it since it is one of the hardest diets to follow.

Similarly, we have plant based diets that limit all kinds of animal foods so that body weight can be reduced and halted, however, in some cases, animal food intake is a must as they provide many essential nutrients that plants may not have.

Last but not least, we have the ketogenic diet which kick starts ketosis and burns fat at a rapid speed to lose weight quickly, again such a diet may not suit everyone.

With so many diets having the same end-result, it can be daunting to pick one because you never know if your body will be able to keep up with it or not.

Therefore, an expert’s opinion is needed in this case.

A nutrition expert can examine you and determine what your body lacks, what is in excess and which diet should you opt for. Some diets may trigger side effects and cause even more problems rather than solving them which is why speaking to a nutritionist is the best choice here. They can help clear all the doubts and make you a diet plan as per your needs.

Start With Determination

A lot of us think of going on a diet but we never think about when. Sometimes, we may pick a date which is weeks ahead so that we could eat our favorite foods like crazy until then. That’s not the right thing to do.

Do not delay it, and start today. The ‘tomorrow’ attitude hardly works as it shows a lack of determination. There sure will be many hurdles and difficulties before you in the beginning, but you need to tackle them all. Turn away from unhealthy cravings and think of your end goal.

Stick To Your Goal

It becomes easier to achieve something when you have set goals. You need to do the same when it comes to going on a diet. A set goal will help you be focused and ready.

Think of why you started in the first place. It may be due to several reason. Maybe you want to look fit for your big day, or you want to look good in a dress. But, most importantly, your goal should be to get and stay healthy. It is more of a permanent goal and will keep you going.

Find Your Motivation

You may start off great and may even follow a diet for a few weeks or even months before you begin to turn to enjoy your favorite foods. This is a big mistake that will bring you back to the starting point.

It is essential to find your motivation so that you can continue to follow the diet when you start it. Motivation can com from anywhere. Your partner can be the motivation you need. Friends or colleagues that you spend a lot of time with you can help you motivate.

Find people with the same motivation as you. This will help you be on the right path. Other than this, keep an eye on the changes in your body as there can be nothing more motivating than success.

go on a diet

Change Your Diet Accordingly

See how your body responds to a diet and bring changes to it as needed. For example, if you have attained your goal then you may not need to stick to a very stringent diet. Similarly, if a diet is not helping you achieve your goals then you may need to turn to another diet.

The Verdict

Going on a diet is important. Your first step should be to consult a nutritionist and find a diet plan that works the best for you. Good luck!

Why Is Diet Soda Bad For You

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why diet soda is bad for you

Why Is Diet Soda Bad For You? When we talk about soda primarily, it is quite bad for you on different aspects. Drinking sodas is bad for your overall well being. Further to this, it is bad for your teeth and weight. It is believed that a regular can of soda (335 ml) contains about 39 grams of sugar and 140 calories. To be fair, that is an excessive amount of sugar intake within a couple of minutes.

To further illustrate this point, on average an individual can easily gulp down a soda can within 5 minutes or less. While doing this, they are actually consuming nine teaspoons of sugar. In reality, would anyone be willing to consume that much sugar by choice? Certainly not!

To help counter this, companies came up with diet soda that contains little to no sugar. But is it really good for your health? Let’s find out:

What is Diet Soda?

Diet soda is one of the most popular non-alcoholic beverages that are the choice of health conscious individuals who wish to shed some extra weight from their bodies. However, recent studies indicate that there is a link between weight gain and diet soda consumption even though it is called ‘diet’ soda.

There are several reasons behind this which we will explore later in the article. It is important to know that if an individual decides to keep sticking to diet sodas for a long period of time, they are at higher risks of suffering from deadly diseases including cancers, diabetes, and heart attacks.

Why Is Diet Soda Bad For You?

Initially, when people who love sodas planned to go on a diet, they replaced regular soda with diet soda. What they were not aware of was that diet soda could be as bad as normal soda, if not more.

Regular consumption of diet soda can lead to increased food cravings resulting in weight gain and other such issues. Let’s talk about these problems in detail:

Reasons Why You Should Give Up On Diet Sodas

Let’s get one thing clear, diet sodas do not help in weight reduction by any means. If you are planning to go on a diet, it is critical to give up on diet sodas. However, if you are not convinced why diet sodas is bad for you and your overall health, continue reading!

Creates Confusion In Your Body

It is believed that diet sodas contain artificial sweeteners which are responsible for creating confusion in your body. The sweet taste confuses the body and forces it to believe that it is getting a full meal. While your body expects to consume good amounts of calories and energy, it only gets something that is useless. In addition, other studies suggest that diet sodas lead to metabolic dysfunction.

Not Suitable For Weight Loss

Instead, diet soda can to weight gain despite being calorie free. According to one study, experts reported that regular diet soda consumers noticed an increase in body mass index (BMI).

Is Diet Soda Bad For You

No Nutritional Value

It goes without saying, but diet soda drinkers are ‘technically’ not taking in any calories. Experts believe that the best ‘no calorie’ beverage is plain water as it keeps you hydrated, to say the least.

Associated With Depression

Recent studies have proven that people who drink at least four soda cans are more likely to develop depression compared with individual who do not take in any sugary drinks. American Academy of Neurology conducted a similar study after which they concluded that diet and regular sodas are associated with depression. Even though the condition is associated with both variants, researchers believe that diet soda drinkers are at higher risk of developing this condition.

Bad For Bones

Diet soda can weaken your bones and even lead to osteoporosis, especially in women who are more prone to the condition. Researchers at Tufts University found out that women who are 60 years or older and consume regular or diet soda have severe bone issues.

Bad For Teeth

Carbonated drinks and beverages are bad for your teeth. Excessive intake of soda, regular or diet, can destroy your smile due to tooth erosion. According to a survey, it is believed that mouths of a diet soda drinker, cocaine user, and methamphetamine user have the same tooth erosion. Why? The primary reason is citric acid that reduces the quality of your tooth enamel and destroys it over time.

Associated With Type 2 Diabetes and Other Diseases

As discussed above, drinking a can or two of diet soda means your sugar intake is ‘way’ higher than usual. University of Minnesota found that an individual was at 36 percent risk of diabetes and metabolic syndrome if they consume one can of diet soda on a daily basis. When we talk about metabolic syndrome, it defines multiple conditions that include high cholesterol, high blood pressure, large waist circumference, raised glucose level, and more. Any of these conditions may lead to diabetes, stroke, or heart disease.

Fizzy Trouble

As the name suggests, diet soda seems to be a healthy choice for people looking to lose weight. This is because you can satisfy the same sugar rush in fewer calories than found in regular cola drink. However, one must not forget that there is more to diet sodas than what meets the eye.

Soda has been used for decades to treat an upset stomach, but new reports indicate that it is not a good idea as diet soda, like other fizzy drinks, can lead to an upset stomach.

Conclusion

People who are on a diet prefer items that have either no or fewer calories. This is where diet soda replaced regular soda as the total calorie count was lesser. Despite being used as a ‘diet’ item, the beverage has been associated with weight gain among other harmful effects it may cause to individuals. Therefore, it is critical to give up on diet sodas and move on to healthier alternatives or at least reduce its consumption.

how much water do you need to drink a day

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how much water do you need to drink a day

how much water do you need to drink a day? Have you ever heard the saying, “You are what you eat?”? Well, that’s true, but if you want a sentence that’s even truer than that, it’s this: You are what you drink. After all, the average adult body is made up of around 60 percent of water. If you really let that information settle into your mind, it’s absolutely incredible.

Over half of your body is made of water and that’s not just your skin or muscles. It’s also your heart, your lungs and, amazingly, even 30 percent of your bones are composed of water. Given that water comprises most of our bodies, the next question isn’t if we’re drinking a suitable amount of water, it’s whether we’re drinking the optimal amount of water for us to achieve our health and weight loss goals. Before we get to that, however, let’s first consider why it’s so important for us to stay hydrated in the first place

How much water do you need to drink a day

Why is Water So Important to Our Bodies?

Besides the fact that water is the main ingredient in the human body, water is absolutely essential to our everyday bodily functions. For example, water is crucial when it comes to helping our bodies maintain their internal temperatures.

Additionally, water consumption helps with our digestive systems in that it promotes the flushing of waste. More importantly, water Is what helps to transport nutrients throughout our bodies and serves as protection in that it’s a shock absorber for our vital organs and even growing fetuses. Not to mention the fact that water is what helps our bodies to form saliva and lubricate our joints.

How Does Water Help Our Weight Loss?

There’s no arguing that water is incredibly important to maintain the health of our bodies and many, if not most, of our bodily functions. After all, the body can only survive for three days with no water. The same can be said when it comes to weight loss. If you want to lose weight and keep the weight off, you’re going to have to learn to drink a sufficient amount of water to help your body flush out all the toxins in your body that come from a bad diet.

You’ve heard of juice cleanses, but really, at the end of the day, what you really need to get rid of the harmful substances in your body is water! Moreover, drinking the right amount of water doesn’t just stave off the cravings, it also helps you stay fuller for much longer, thus resulting in less food consumption and less caloric intake. All this being said, the question still remains. How much water should we really be drinking?

how much water do you need to drink a day

Is Eight Glasses a Day Really Enough?

While there’s no dispute in the scientific community that water is necessary to maintain a healthy body, it’s crazy that there’s very little consensus at all when it comes exactly how much water we should be taking in daily. The most we’ve really heard is that we should be drinking eight glasses of water a day. When we say a glass of water, we mean an eight-ounce glass, or 237 millimeter glass, of water.

As far reaching and propagated this piece of information is, we regret to tell you that this is wrong. Although it’s a bummer, since it’s an easy water-rule to remember, the fact is that there’s no scientific evidence to back up the claim that 8 glasses of water is ideal. What’s worrying is that studies over the past decade have shown that our bodies actually need far more water than that to stay healthy.

Where Did We Go Wrong?

The problem with the eight by eight rule is that it fails to consider all other forms of hydration. Water consumption might be the simplest, most cost effective and healthiest way to hydrate, but it’s not the singular way to do so. For example, other beverages, although likely to be unhealthy and sugar-laden, is also a means of hydration. Another common means of hydration is in the food that we eat.

All of the food that consume has some form of water in it, no matter what kind of food it is. The foods with the most water are, unsurprisingly, raw fruits and vegetables. If you’re the kind of person who eats a lot of watermelon and strawberries, you get even more hydration because they’re practically completely water.

Between all the food and beverages, we drink in addition to water, scientists have gathered that women consume up to 91 ounces water a day while men consume up to 125 ounces daily. Both number are, of course, more than the daily recommended amount.

How Much Water Should You Drink Then?

Now don’t hate us, but the truth is there’s no magic formula for hydration. The amount of water you should be drinking will vary depending on several factors like your age, your weight, the level of physical activity that you get in daily, your overall health and even the kind of climate that you live in.

Some doctors say that a healthy male who gets regular physical activity in should be drinking up to 4 liters of water a day, while others will say that 5 liters are necessary if they are exercising strenuously. At the end of the day, however, the best place to look for the right answer is within. Most people adequately hydrate themselves when they do one thing in particular: they listen to their body.

Your body will natural feel thirsty and warn you when you’re not getting enough water. Sometimes, people can experience what they think are hunger pangs when their bodies are actually really just hungry. Another indication of your hydration levels is to look at the color of your urine. If your urine is dark yellow or close to orange, you’re definitely not drinking enough water.

The urine of a hydrated individual should be pale yellow or close to colorless. For those who are looking to lose weight, it goes without saying that increased water intake is advisable because it helps curb cravings and prevents overeating.

Reduce Your Weight Quickly and Safely

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Reduce weight? Ask anyone you come across the street if they think they could stand to lose a few pounds and chances are they’ll say yes. While there are many people who are already happy with their weight, there’s still always room for improvement health wise.

Whether you need to drop almost half your body weight or only have a few more pounds to lose until you hit your goal weight, the principles of weight loss remain the same. What we mean by this is simple: instead of banking on drastic, short term solutions, choose to make small specific goals and accomplish them through little but simple lifestyle changes that will have huge impacts. tips to reduce weight include:

Change #1: Make Real Whole Foods a Priority

When it comes to reducing your weight, the less processed or packaged foods you eat the better. In fact, whether you’re trying to lose weight or not, it should be a rule of thumb for you to make sure that everything you’re eating is whole so that you can maintain your overall health. You may be wondering what makes processed or packaged food so bad.

While many processed foods have a lot of unnatural additives to prolong their shelf life, one thing that many people tend to overlook is that these foods are excessive when it comes to sodium. Salt is a natural preservative, so most, if not all, packaged foods are pretty much guaranteed to have far too much sodium content.

When you plan your meals, make sure to reach for items that are fresh and unprocessed. What does this mean for you? It means chowing down on meals that are comprised primarily of fresh fruits and vegetables with a bit of whole grains, some low-fat dairy and your choice of a lean protein.

Change #2: Spice Up Your Life

Now this one’s not going to be for everyone, but if you’re serious about choosing natural ways to help boost your weight loss, then introducing spice into your meals is a fantastic way of doing so. Why spice? Peppers like jalapenos and cayenne peppers are rich in capsaicin, which could potentially help your body release hormones like adrenaline. These hormones, in turn, rev up your caloric burn.

Additionally, eating spicing food, especially if you’re not overly fond of it, can help you cut back on your eating and thus consume less calories. If you really can’t take the heat, it’s alright. There are some spices that can help you burn more calories while saving your tongue from a burning. Some great additions to your meals include oregano, black pepper, ginger and turmeric.

Change #3: Write It All Down

If you kept a diary through your adolescent years, or even into your adult years, then this change should be a piece of cake. There are tons of research, as well as first-hand information, that proves that people who track their food intake are more likely to be successful with their weight loss goals. Seriously! What’s even more is effective is if you log the food you consume while you’re actually eating.

Not only does this make you more mindful about what kind of food you’re putting into your body, it also keeps you accountable. If you’re not a fan of writing, then you can make use of apps such as MyFitnessPal to keep track of your food intake. Now take note, we’re not telling you to count calories. Simply listing down what you eat can make a huge difference in your weight loss journey.

Tracking your food also serves another purpose: it can help you back track and identify which areas of your daily eating habits need improvement and what things you should maintain.

reduce weight

Change #4: Go for an Evening Walk

Before we dive into this particular tip, let us first say that exercising at any time of the day is important to maintain your cardiovascular health and help you lose weight. However, getting some activity in at the latter part of the day, and the evening in particular, serves a special purpose because most people’s metabolisms tend to slow down near the end of the day.

We’re not saying that you need to go and spend 2 hours in the gym at the end of the day. This definitely isn’t necessary if you’re working out during the day. A 30-minute walk in the evening, however, can help you increase your metabolic rate before dinner and can keep it elevated for up to 3 hours more after your workout.

A great bonus for this is that you’ll be less likely to be tempted with seconds or thirds and you won’t be tempted to graze after your meal. Your body will be relaxed so you can avoid stress induced eating too.

Change #5: Invest in a Set of 5-Pound Weights

We’re not advocates of spending unnecessarily for workout equipment. After all, there are many spectacular ways to get fantastic and effective workouts at home with very little equipment (or space for that matter).

However, if there’s one purchase that we recommend and doubt you’ll ever regret, it’s a pair of 5-pound weights. You can utilize these weights in strength training, which will help you build lean muscle mass and, as a result, burn more calories whether you’re at rest or working out. In fact, the more lean muscle mass you build, the faster you’ll drop the weight and hit your goals.

Yes, it’s true that you can do strength training without weights through exercises like push-ups, squats and lunges, dumbbells will help you increase your intensity and perform targeted strength exercises like bicep curls or triceps pulls whether you’re at home or in the office. Remember that you should be performing strength training exercises three or four times a week to see rapid results. It’s also important to remember that soreness isn’t always a good indication of whether you’ve gotten a great work out in or not. Bonus? Grabbing a set of weights is a great investment that you can pass on to another.

Safe and Easy Ways to Drop Water Weight Quickly

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drop water weight

If there’s one thing that women are more than familiar with, it’s how to drop water weight, and boy is it a pain in the butt. Sure, our bodies are made primarily out of water (60% water, in fact), but excessive water retention, or edema, is still a frequent side effect that affects many men and women who deal with chronic inflammation.

Unfortunately, edema can be caused by a lot of things. Some of the most common culprits are food intolerances and bad eating habits, while some more serious causes could be kidney failure. Then again, there are other much milder causes like a woman’s menstrual cycle. Whatever the case, water retention can still impact you negatively through your quality of life and appearance. It’s not much of a help mentally either, especially if you’re already struggling with rising numbers on the scale. Luckily, there are simple, safe and easy ways to help you ditch the water weight. Here are some of our favorites.

Here are the tips on how to drop water weight

Tip 1: Regular Exercise

We all already know that it’s important for us to be exercising regularly. It’s not just crucial to maintaining good cardiovascular health, it’s also a way for us to increase our muscle strength and lean up. When it comes to water retention, however, it’s a great help because any form of exercise will increase sweating which means you shed more water weight.

To put this into better perspective, the average number of fluid loss in a single hour of exercise will range between half a liter to 2 liters of water. Where you land in this range depends on several factors such as clothing, heat, and intensity of exercise. Just remember that you still need to hydrate yourself properly during the exercise. The bottom line is that working out on a regular basis will help your body regulate a good balance of sweat and fluids through the sweating out of excess stored water.

Tip 2: Hit the Sauna

If you’re the type that works out regularly, chances are that you already enjoy the occasional post-gym sauna or steam room session. It’s a pretty straight forward process since the heated area causes you to sweat. Now, what you need to bear in mind is that you shouldn’t be staying in the sauna for extended periods of time. 15 – 20 minutes is a good amount of time to get some extra sweat going after your workout.

how to drop water weight

Tip 3: Decrease Your Sodium Intake

Salt plays a huge role in the regulation of water in your body. Too much salt can lead to too much water retention but if you’re not getting enough of it, you might experience some light dehydration. Long story short, avoiding extreme changes in your salt intake will help you keep a healthy level of fluids in your body. If you find that you consume a large amount of salt on a regular basis (culprits of this are usually eating lots of processed foods or just over-seasoning your food) coupled with low water intake or a sedentary lifestyle.

Tip 4: Get More Sleep

We’ve harped on this many times before and we’ll harp on it again. Getting enough sleep daily isn’t just good for your health, it’s also great when you need to drop water weight. Now, what does more sleep have to do with losing water weight? Studies show that catching more Z’s can help regulate the sympathetic renal nerves in our kidneys.

It’s this system that subsequently regulates our body’s sodium levels and water balance. When we sleep, our body functions much like a plumbing system wherein it begins to flush out toxins in our brains and bodies. Additionally, getting enough sleep also helps our body minimize the water it retains in the long term. Aim to get anywhere between 7 to 9 hours of sleep per evening to regulate your body’s fluid management and stay healthy in general.

Tip 5: Try Taking Supplements

Magnesium is known more for being a health and sports performance supplement, but it is actually a key electrolyte and mineral for our bodies. In fact, it’s so crucial that extensive studies have been conducted on it and research finds that the substance plays over 600 roles in the human body. There have also been a lot of results that show magnesium is very helpful in reducing water weight and premenstrual symptoms in women.

Dandelion herb is another supplement that you can try taking to help regular your water retention. It’s long been used as an alternative medicine to treat edema and has recently skyrocketed in popularity with athletes and bodybuilders who need to shed water weight quickly to qualify for weight categories. Dandelion supplements work by signaling the kidney to expel larger amounts of urine and sodium from the body.

Tip 6: Drink More H2O

Wait, you mean drinking more water helps you shed more water weight? Yes! That’s exactly what we’re saying. Keeping your body properly hydrated is essential helping your body reduce water weight and decrease water retention. This is because your body will naturally always try to achieve a healthy balance. For example, if you keep your body in a constant state of dehydration, your body’s natural response will be to retain more water in an attempt to prevent further dehydration.

The question now becomes how do you know if you’re getting enough water? Your body is actually the best way to know if you’re drinking enough water simply through the color of your urine. If your urine is light yellow or practically clear, that’s a good indication of a well hydrated body. Anything darker than that means that you should be upping your liquid intake significantly. The benefits of drinking tons of water isn’t just great for reducing water retention and water weight, it’s also good for boosting brain function, promoting fat loss and just getting healthier over all. Bottom line? Don’t just stick to the 8 glasses a day rule. While it’s a good place to start, that’s not going to be enough for every person. Let your body be the authority.

How much weight can you lose in a month

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How much weight can you lose in a month? That is a very good question. It is possible to lose up 20 pounds in a month, but that does not mean you should. You must weigh in the facts about a safe and sustainable weight loss program.  Everyone wants to lose weight fast there is no doubt about that.  It is best you consider long term than short term if you intend on staying healthy.

Here is an idea of how much weight you can lose in just a month.

How much weight can you lose in a month?

It depends on the individual. Losing weight in a month will all depend on your diet and your fitness schedule. In general person that does not work out as often and eat a healthy diet can see anywhere between 1 to 2 pounds a week or 4 to 8 pounds in a month.

Are they faster ways to lose weight in a month?

The answer to that is yes. They are pills that help by blocking your fat creation in your body. They are called fat blockers. They also suppress your appetite, so you need for hunger is reduced. This is great when you are on a diet.  This can help you lose up to 20 pounds every month. Which brand do you go for? Well, they are many weight loss and diet pills on the market. Most of them are worthless. You have to select a pill that goes through the FDA. PhenQ is the best recommended so far. A lot of people have seen great results using PhenQ. PhenQ is approved by the FDA and has great Customer reviews. Most doctors would recommend this particular weight loss pill because it works, has almost no side effects and they guarantee your money back.

Your Diet

Diet is the most important out of everything when it comes to losing weight. What you eat can be play a big role on how much weight you can lose In a month. Reducing your carb intake and increasing your vegetables and protein the way to go. Cutting out break and heavy carbs can speed up your weight loss. Avoid eating at fast food restaurants and eating junk food. Stay away from fried foods. Eat as much lean white meat as possible. Avoid sugars also they are the worst when it comes to losing weight. With a healthy diet and PhenQ fat burner it is easy to see massive weight loss in a short period of time.

Exercising

Exercise helps prevent you from gaining weight and will help you maintain your weight loss. When you are in involved in physical activities, you burn calories and body. The more intense your activities the more calories you burn.  Exercise also helps combat health conditions and disease. It is much harder to get sick if you are fit. Staying fit can help combat blood pressure, lower your cholesterol and decrease any unhealthy triglycendes.

Another benefit of exercise aside from losing weight, is reduction of stress. Working out is a way of releasing stress. You can also help and manage problems such as strokes, metabolic syndrome and type 2 diabetes. Another disease includes cancer, arthritis and depression. Exercise is very important in our lives. Not only does it help with faster weight loss but keeps you safe and healthy.

How much weight can you lose in a month

Staying hydrated

Our bodies depend our water for our survival. Our body cells, tissues and organs need water to work properly. Your body uses water to maintain a temperature, lubricate our joints and eliminate all waster. It is needed for good health. When it comes to losing weight, drinking a lot of water and staying hydrated helps your body break down what you ate, cuts down your hunger very important when trying to lose weight.

When staying hydrated avoid any sugary drinks and try to stick to water. Water is the best liquid for hydration. Sugar is very bad when it comes to losing weight. It is very unhealthy and creates a lot of fat in the body.  Green tea is also a great drink for weight loss. Organic green tea every morning will help with your digestive system. This is very important when it comes to losing weight.

Lower the number of calories you eat

Reducing the amount calories, you eat a day is very important. The most important rule of dieting is that to lose weight you must burn more calories than you consume. Eating lower calorie meals will help you see gradual results. About 3500 calories equals one pound so if you can manage lower your calorie intake and burn 3500 calories you will lose about a pound.

Consulting your nutritionist to help you keep a food journal for your calorie intake is helpful. They are apps such as myfitnesspal to track the nutritional value of the food you eat and this app will also help you determine how many calories you need to see progress.

Stop eating junk food

Avoid eating junk food at all cost. They are high in calories and fat. Almost all junk foods have sugar, are salty, overly processed.  Foods you should try to eat should be grilled, broiled, streamed or baked. Avoid eating fried foods such as fried chicken or French fries.

Losing weight takes dedication and commitment. The amount of weight you lose in a month depends on you. They are many factors that make up how much weight you can lose in a month. Diet and exercise are the two biggest factors. What you eat will affect how much you lose. How much you work out on daily basis also will determine how many calories you burn. The more calories you burn, the more weight you lose. The are many diet programs online such as the keto diet which are great to start with. The one thing you must remember when losing weight is never to starve yourself. That will beat the purpose of your goals. The other thing you must remember is never give. You might not see results your first week. Also push to achieve the goal you want.

Why am I not losing weight fast enough

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Why am I not losing weight

Why am I not losing weight? There’s nothing more frustrating than walking the straight and narrow when it comes to weight loss, and yet still being unable to drop weight. It’s enough to make someone stomp their foot in exasperation and wonder what gives.

After all, if you’re counting your calories, working out hard and yet still aren’t dropping any weight, it’s bound to drive you a little bit bananas. Unfortunately, even if we think we’re doing everything right, there are still several pretty surprising ways that you could be sabotaging yourself. Some of the reasons might be so crazy that you don’t even understand what the correlation is between it and weight loss. But hey, it’s better to find out later than never right?

Why am I not losing weight Reasons

Reason 1: Constantly Eating “Healthy”

Did you know that you could actually over think your diet decisions? The thing that sucks about that is the more focused you are on making careful decisions about your diet, the more likely you are to set off a series of chemical reactions in your brain that will cause your metabolism to slow down. We know, sounds weird right?

But it’s true! Thinking about your meals as a “light” choice actually makes your brain produce more ghrelin, the hunger hormone. When you have more ghrelin in your body, you feel less full and your metabolism drops to compensate for the fact that your body feels hungry. To make sure that your ghrelin levels stay balanced, try to put more emphasis or pay more attention to the indulgent items in your meal.

For example, if you’re eating a salad, focus on the cheese or the nuts that you’ve added to it instead of the fact that it’s a huge bowl of lettuce. You can also pick foods that are healthy but feel more like a treat such as a bowl of soup and a crunchy whole-grain dinner roll.

Reason 2: Exercise is Always on Your Mind

This one’s pretty similar to our first point and what it proves is this: your mind is powerful and it can take a hold of your body whether you like it or not. While most of us would think that having exercise on our minds regularly is actually a good thing, there’s still a downside to it in that it can actually cause you to eat 50% more food than you usually would.

The reason being is that people over estimate the amount of calories they’ll burn at the gym and most people give themselves the license to snack or munch on unneeded food just because they think they’ll be able to make up for it in the gym. An easy way around this is to restrict your pre-gym snack to 150 calories or less to avoid overeating or even over fueling yourself for the gym.

Reason 3: You’re Not Getting Enough Sleep

Health and fitness professionals don’t harp on sleep just for the fun of it. There’s scientific support to show that you really need to be getting enough sleep daily if you want to drop weight and keep it off. If you’re not getting enough sleep, not only aren’t you as energetic and as rested as you could be, but you also force your body into survival mode. When your body is in this mode, it begins to crave all the food items that we shouldn’t put in our bodies like refined carbs and fat.

Don’t believe us? Just look to science, many studies show that the less sleep women get, the more fat they eat the following day. Most health care professionals agree that 7 to 9 hours of sleep is a good range of sleep to be getting, but make sure that you listen to your body as well. If you’re waking up before your alarms, you can probably get by with less sleep, but if you’re constantly hitting your snooze button, then that’s a good indication that you need to be hitting the sack earlier in the evenings.

Why am I not losing weight

Reason 4: Something is Stressing You Out

Stress is a normal part of life, but sometimes it can get the better of us. Whether it’s because of a challenging job, drama in the home or even just the stress of trying to manage a hectic schedule, stress can creep into our lives in many different ways. If you already know that there’s too much stress in your life, then this could be the main reason you’re not losing the weight you should be.

When our bodies are stressed, they produce a hormone called cortisol which causes our systems to increase the amount of fat that the body reserves for a “rainy day”. This is terrible for people who want to lose weight because the higher the amount of cortisol in our bodies, the larger the amount of visceral fat as well.

Reason 5: You’re Hitting Too Much Cardio, Not Enough Weights

Now don’t get us wrong, we love our cardio and there’s nothing more relaxing than getting a good long run in when life just begins to be too much. However, if you’re always going for your favorite cardio machine at the gym, there’s a very high possibility that you won’t be meeting your weight loss goals.

When it comes to fat loss, the best way to hit your milestones is to make sure you regularly incorporate strength training into your workouts. Building your lean muscle mass doesn’t just tone your body and help you get stronger, it also assists in the burning of larger amount of fat that your body has stored. The ideal would be to start your workout with a 20-minute cardio exercise before moving into a weight program.

If you don’t have much time to work out, a great way to get both your cardio and weight training in at the same time is to opt for high intensity interval training or HIIT. HIIT workouts really rev up your cardiovascular health while toning up your muscles with various body weight exercises.

Quick Tips on how to Reduce Body Fat

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reduce body fat

how to reduce body fat? If you want to live a healthy and fit life, then one of the most important things that you need to do is reduce your body fat. It goes without saying that large amounts of fat in the body is the cause of many grave illnesses like diabetes, hypertension and heart disease, so it’s absolutely crucial to shed the said fat in order to get healthy.

Even more important is to shed visceral fat around your belly, which is linked to all of the terrible life threatening illnesses known to man today. The question remains, however, as to where we should start. This is an even more difficult question to answer if you have no experience with healthy living practices. Luckily, we’ve got a handful of quick tips to help you start reducing your body fat today.

Here are tips on how to reduce body fat

Keep Track of Your Food Intake

This is one of the simplest things you can start doing today to reduce your body fat. More than that though, tracking your food intake will also increase your overall awareness when it comes to what you’re putting in your body. Many people don’t have any idea as to what they’re eating or shoving into their systems, so keeping a food journal or even a small handy list for the day available to you allows you to study your own eating habits and make smarter, healthier choices regularly.

Create A Caloric Deficit

Most people today eat more calories than they need for the day. Unfortunately, this will always translate to weight gain. One simple and quick way to start losing fat is to create a caloric deficit in your daily diet. What this means is you need to eat just a little bit less than usual to start losing fat. You can track this deficit with calorie calculators or counters if you aren’t yet that familiar with the process.

Beat The “Healthy Food” Justification

One common trap that tons of people fall into today is thinking that they can get away with a binge just because the food they’re bingeing on is considered healthy. For example, nut butters, whole nuts, dark chocolate and cheese are all food items that people add to their diet when they’re trying to lose weight.

They add a level of indulgence to our meals so that we don’t feel deprived and some of them, like nut butters and cheese, are great ways to get healthy fats and protein into our diets without having to chow down on a steak. However, just because they’re healthier alternatives to other diet staples doesn’t give anyone the license to overeat. Each calorie still counts, where the food is “healthy” or not.

Avoid Drinking Too Much Sugar

Have you ever wondered why you’re still putting on weight when you barely even eat anything during the day? If you’re not much of an eater but still find yourself going up in weight, then it’s time to examine what beverages you’re drinking every day. A lot of people drink tons of excess calories, not even realizing that they’re damaging their bodies with tons of sugar and empty calories.

We’re not just talking about soda either. Juices are also problematic and so are the so-called healthy beverages like Gatorade and vitamin water. There’s just far too much sugar in them that you should be drinking. When in doubt, reach for water. In fact, you know what, just choose water all the time. Period.

Stop Chowing on Too Much Carbs

This one’s pretty simple: refined carbs are bad for you, stop eating them. If you want to lose weight and improve metabolic problems, switching to a low-carb diet is absolutely helpful and exceptionally effective. As you reduce in weight, you’ll notice an improvement in other metabolic markers like HDL cholesterol, blood sugar, triglycerides and more.

how to reduce body fat

Don’t Make Depravation is Your Middle Name

Yes, you need to create a caloric deficit when you’re trying to lose weight but that doesn’t mean that you should starve yourself for long periods of time. It also most certainly doesn’t mean that you should be dieting too long. Sometimes, all it takes to reduce weight is to reboot your body. Stop the yoyo-dieting and avoid the drastic diets, too. Opt for life changes instead and we promise you’ll be seeing great results in no time.

Avoid Drinking Too Much Alcohol

This one’s a hard item to tackle just because there’s nothing like enjoying a couple of beers with your buddies after a tough week. However, that doesn’t change the fact that alcohol is packed with meaningless calories that we simply just don’t need to be putting into our bodies on a regular basis.

Some of the worst kinds of alcohol to be drinking are beer, sugary cocktails and wine, so if you’re the kind of person that likes to indulge in these beverages, it might be time to find a more affordable and also less fattening alternative. Now remember, there’s nothing wrong with moderate drinking. In fact, studies have shown that enjoying a glass of wine occasionally could be great for your heart and overall health.

What’s crucial is to avoid overdrinking. Otherwise, you could be saying hello to a beer belly instead of saying good bye to it.

Eat Mindfully

Many times, we overeat just because we haven’t given our brains enough time to catch up with our stomachs. If you’re serious about reducing your weight, then one easy tip to incorporate into your everyday life is to start being more mindful and intentional about your eating. What we mean by this is that you should eat your meals in an environment with no distractions (good bye TV during meal time), and that you should chew your food in a slower and much more deliberate way.

One thing that helps when you’re trying to eat more mindfully is to be aware of all the smells, tastes, textures of the food that you’re eating. This way, your brain has enough time to recognize that you’re full and signal you to stop eating.

How Can I Lose Weight?

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How can I lose weight

How can I lose weight? One of the hardest things to do in this life is lose weight. Can we get an amen? Not only does losing weight require extreme discipline. It’s also got a knack for making you feel like you’re missing out on a lot of things like delicious food. Sometimes it feels like missing night out with the girls, etc. Yet losing weight, especially if you’re obese, is one of the most important things you’ll ever have to do in your life.

Maintaining your ideal body weight is the number one way to keep yourself health and fight off weight related ailments like heart disease or diabetes. If you’re sitting at home, or wherever, reading this and wondering how you can lose weight, we’ve got a few tips to help you get started.

Tip 1: Choose to See the Process as a Change of Lifestyle

If you want to lose weight, the first step for you to make it happen is to choose to see the whole process as a change of lifestyle rather than a temporary thing. When you start looking at it as a lifestyle change, it becomes easier to stick to the process and you’ll find yourself small but positive changes to begin losing weight. For example, instead of grabbing a bag of chips at the movie house, you could find yourself bringing a bag of nuts to the theatre instead.

Tip 2: Ditch the Processed Foods

We all already know that it’s better to eat whole foods but many of us don’t take the time to understand why. Processed foods don’t just have a lot of preservatives added to it to make them last a long time, they’re also incredibly high in sugar, fat and sodium. We don’t know about you, but we think that’s the perfect recipe for a disaster. What’s even worse is that many of these processed foods are actually made in a way that will make you crave more. It’s like being addicted to drugs, so it’s definitely time to ditch them.

Tip 3: Swap Your Typical Cooking Oil with Coconut Oil

Remember what we told you about making small but positive lifestyle changes? This is one simple one that you can make. Coconut oil is one of the best oils that you can cook with because they’re high in healthy fats called medium-chain triglycerides. What makes coconut oil special is that it’s metabolized differently than other fats and could potentially boost your metabolism. Coconut oil has been known to be especially useful when it comes to helping people lose belly fat, or visceral fat, which is the worst kind of fat to have.

How can I lose weight

Tip 4: Get A Little Eggy

We believe, without a shadow of a doubt, that eggs are the ultimate weight loss food. Period. Not only are they affordable, they’re also low in calories, loaded with protein and are rich in all kinds of nutrients. Foods like this have been proved over and over again to reduce hunger and keep us more satiated for longer periods of time. Need more of a reason to eat more eggs? Here’s a number that you need to know: 65%. People could see up to 65% more weight loss in 8 weeks by choosing to eat eggs for breakfast over any other kind of breakfast food.

Tip 5: Introduce Probiotics to Your System

Does the word probiotic sound a bit too scary for you? Don’t worry, they’re actually really good for you! Probiotics are live bacteria that actually have great health benefits for you when you consume them. Probiotics have been shown to improve digestive health, heart health and even aid in weight loss.

Why is it important to introduce this to your body? Well, studies have shown that people who are a healthy weight actually have vastly difference stomach bacteria to those who are overweight or obese. Additionally, probiotics help our bodies block the absorption of fat, decrease inflammation and even reduce appetite.

Tip 6: Brush Your Teeth After Eating

This might be a bit of a weird one, but promise it’s pretty darn effective. Brushing your teeth after meals could actually help reduce your desire to snack and eat unnecessarily in between meals. Why? Well, toothpaste makes food taste bad. Think about it, when have you ever brushed your teeth properly and then thought, “Man, toothpaste would totally taste good with some pizza.”?

Tip 7: Get at Least Some Kind of Cardio Going in Your Life

It doesn’t matter what kind of cardio you like to do, what’s important is you get it done. It could be running, jogging, cycling or even speed walking, whatever it is, try to do it for at least 30 minutes every day and we guarantee you’ll see a difference. Not only is cardio great for helping the fat melt away from your body, it’s also been known to improve many risk factors that are most commonly associated with heart disease.

Tip 8: Make Sure to Get Enough Sleep Daily

The more time you spend asleep the less time you spend eating. Okay, so maybe that’s being a little too literal about it, but seriously, getting enough sleep daily plays a huge factor in weight loss because it allows your body to rest and recuperate. When your body is tired or not getting enough sleep, it actually results in your body storing more fat in an effort to compensate.

Tip 9: Spice Up Your Life…or Food

Did you know that adding spices to your food can help you drop more pounds? That’s because spices can trigger your metabolism to work a little harder. Some of the best spices to incorporate into your meals, other than good old chili powder, are ginger, cumin, and turmeric.

Tip 10: Drink Enough Water

Enough said. Drinking water is hugely important not just because our bodies are composed primarily of water, but because it ensures that we stay full, don’t get tempted to binge eat on junk, and flush out toxins from our bodies. Again, hugely important!

How to lose a pound a day for men and women?

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Have you ever wondered on how to lose a pound a day? If you’ve been on the diet and or weight loss bandwagon for a while now, chances are that you know just how difficult (or impossible) it is to lose weight quickly. It’s a struggle, to say the least, and most of us would only dream of being able to lose up to a pound a day.

Take heart, friends, because it IS possible with commitment, hard work and utter perseverance. The way to go about it is to cut out every single bit of sugar out of your life. Now we understand that it sounds a bit drastic, but revolutionizing your diet through zero sugar eating has been proven to be the most effective weight loss diet of all time. You’ll start dropping weight at a rapid pace and you’ll start to look, feel and live much better than you are now. Here’s a few secrets of the zero sugar diet to get you started.

How to lose a pound a Day

Secret #1: Check Your Eating Habits

You are the person who knows yourself best and, similarly, you’re the only one who knows what your eating habits are like. The first step to getting your body losing one pound a day is to take stock of what you’re putting into your body and figuring out where you’re consuming excess or added sugars.

We don’t expect you to remember everything you’ve ever eaten in the past week, so a great place to start is by keeping a food journal. You should be listing every single morsel of food that you consume in this journal and at the end of the week you can study where you’re going overboard. Additionally, this is one of the best wake up calls you can give yourself.

Oftentimes, when we don’t practice mindful eating, we put all kinds of foods into our systems without giving thought as to what kind of damage it can do to our bodies. If you track your food intake with a journal, you’ll be able to see all the junk you’re eating and give yourself the motivation you need to cut sugars out of your life and start living a healthier life.

Secret 2: Identify Your Added Sugars and Get Rid of Them

Do you enjoy a caramel latte every morning? Are you a fan of fruit juices? Do you drink way too much soda every day? Or maybe the kind of person that likes to add flavored syrups to your food and drinks. We hate to break it to you, but those are the things that you’ll have to identify (with the use of your handy food journal) and start cutting out of your life.

As you get rid of these food items from your daily diet, you’ll start to see the bloating in your body stop and your fat begin to melt away. If you’ve hit a weight loss plateau, just cut out all of your added sugars and watch the magic that happens. Remember that liquid calories and added sugars are a sure way to consume more calories than you need in a day, so if the goal is to create some kind of caloric deficit and avoid sugars altogether, you’ll need to take care to identify the sources of those items in your life and say adios.

lose a pound a day

Secret 3: Learn to Read Labels

When you’re at the supermarket, it’s easy to get enamored by all the fancy packaging and marketing claims that get plastered on the front of the label. Guess what, bud, it’s actually a lot easier than you think for a brand to lie to you about what’s in their food. You might think you’re getting the healthiest option in the supermarket, when in reality, the product could be filled with preservatives and horrible ingredients like high fructose corn syrup.

To avoid being duped with clever marketing, it’s important for you to start learning how to read food labels. One of the first things that you should check on a nutrition label, for example, is the sugar count and the fiber count. There are also books out there to help you identify over 600 brands that are honest about their added sugars and fiber count, so you can look into that too. At the end of the day, you should be going for food items that have zero added sugar and are high in healthy fibers. Why fiber? It lowers the glycemic index of food!

Secret 4: Retrain Your Taste Buds

One awesome thing about switching to a zero sugar diet is that you start retraining your taste buds. Because of all the processed food that we eat and all the excess sugar we introduce to our diets, our tongues are no longer able to taste the natural sweetness of whole, unprocessed foods. That’s why we’re not satisfied when we eat good-for-you options, our bodies are looking for the intense sweetness that we’re already used to. When you begin to cut sugar out of your diet, you are, in effect, retraining your taste buds.

After 14 days, you’ll find that your veggies are much sweeter than you remember and you’ll start to think that food items with added sugar are just way too sweet for you to handle. As you retrain your taste buds, you’ll also notice additional benefits to your body such as decreased migraines. Oh, and you’ll pretty much be able to hit that 1 pound a day number because you’re not craving any of that toxic stuff anymore.

Secret 5: Imagine Yourself Overeating

Okay, so this might be weird to you guys, but did you know that when you imagine yourself eating all kinds of sickeningly sugary treats that you’re actually more likely to eat less of it? It’s weird, but the theory is backed by science. When you imagine yourself gorging on a particular kind of food, you essentially reduce your appetite for it. So the next time you think you’re about to go on a sugary bender, just picture yourself stuffing your face with every treat imaginable. You never, you might just make yourself so sick with the thought that you won’t even touch the stuff.

What is a Liquid Diet and Does it work?

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liquid diet

Liquid diets are recommended to patients who are to undergo medical procedures such as colonoscopy, and sigmoidoscopy. Other than this, such a diet may also be recommended when one is recovering from a surgery or illness.

People with digestive issues like bloating, gastrointestinal problems etc., can also turn to a liquid diet. It keeps the stomach lighter and provides the nutrients which are necessary for the human body to consume every day.

Let’s get to know more about this diet.

What Is A Liquid Diet?

In this diet, all solid foods are replaced with liquid foods. The diet allows juices, protein shakes, soups, water, plain gelatin, broth, honey, tea, coffee etc.

The aim of this diet is to limit calorie intake between 500-1500 and to limit protein intake to just 45 grams.

The reason being, when calorie intake is cut off, it slows down the metabolism and helps purify the stomach from impurities such as acids.

This process is often referred to as “detox” because your body excretes impurities. Other than that, it keeps the stomach lighter and helps treat digestive problems.

Foods To Eat In A Liquid Diet

A liquid diet encourages liquid foods to keep the body hydrated and well fed with electrolytes (potassium and sodium). It provides a good amount of energy when solid foods are restricted.

Here are some of the foods that a person can eat in a liquid diet:

Fruit Juices: The main ingredient of a liquid diet is juice. One can drink a variety of fruit juices such as apple juice, grape juice etc. However, make sure to take the juices without the pulp.

Gelatin: It is a protein obtained from animal tissues, especially from ligaments and tendons. It is produced when these parts are boiled. Gelatin is jelly like and easy to digest. It contains 75 grams of sodium and 1.2 grams of protein.

Pudding: Another soft food which contains many essential nutrients that can help full the stomach. A serving of regular pudding contains 98 grams sodium, 150 grams potassium, 3.2 grams protein and some amount of fat too. A person on a liquid diet is often advised to eat pudding as it can cool the stomach and also helps in fulfilling hunger.

Vegetable Juices: Vegetables are important to include in everyday diet but solid foods can’t be eaten in a liquid diet, vegetable juices are the only option. One can take vegetable juices but without the pulp. This will provide the body with many essential nutrients such as vitamins, minerals.

Fat-Free Broth: A fat free broth contains 0% fat and half the sodium which is present in a normal broth. This can be included in a liquid diet.

Other Foods: Water, soups, tea, coffee, syrup, custard, milk and yogurt (as per doctor’s instruction), melted cheese and ice cream can also be taken.

Foods Not To Eat In A Liquid Diet

The whole purpose of a liquid diet is to cut off foods that are hard to digest such as meats, veggies and all kinds of cooked food. It is important to boycott all solid foods when you’re on a liquid diet so that the diet can show promising results. 

Here are the foods that are restricted from a liquid diet: 

Meat: Meat is heavy on the stomach and contains 143 calories which is why it is restricted from the diet.

Fish: Since it contains 206 calories and 44% proteins, fish is restricted form a liquid diet.

Vegetables: Cooked and solid vegetables are not allowed to eat in a vegetable diet because they are high in fiber, therefore, not easy to digest for a person who is on a liquid diet.

All Kinds Of Solid Foods: All the foods that are solid in nature, high in calorie and protein are to be avoided in this diet.

Benefits Of A Liquid Diet

It maybe a liquid diet only but there are many benefits associated with this diet:

Easy To Digest: This diet is quite easy to digest and is often recommended to kids, old people or people who can't eat solid foods due to medical reasons. A liquid diet contains no residue and is a paste like or watery diet. Hence, it is easy to swallow and to digest as well.

Treats Stomach Problems: Gastrointestinal problems are mostly caused by a bad diet which upsets the stomach and causes various diseases like constipation, diarrhea etc.  A liquid diet is cold in nature and cools the stomach, eliminates gases and brings the stomach to rest, thus treating many stomach problems.

Helps In Recovery After Surgery:  A major surgery may restrict you from eating solid foods for some time. This is when liquid diet can help as it provides patients with nourishment and also keeps the body hydrated.

Weight Loss: Certain studies have linked a liquid diet to weight loss. Since calorie intake is lowered in the diet, weight loss is a possibility. However, it is not recommended to lose weight using this diet because it doesn’t contain all the necessary nutrients that are required by the body. 

The Verdict

One shouldn’t start a liquid diet without a doctor’s consent because it may worsen the health in certain situations. Therefore, it is wise to visit a doctor first and only continue this diet if the doctor says so. In many cases, especially before a surgery, a doctor may ask you to go on such a diet as the intestines and stomach need to be clean before certain surgeries can be performed.

 

What is Ketosis Diet?

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Losing weight can be very difficult after a point. There are many diets out there that promise to help you reduce weight, but not all of them are effective and quick at producing results. Here’s where a ketosis diet comes into play.

A ketosis diet is said to help lose weight rapidly and that too, in a safe manner. Apart from reducing weight, it is also said to lower the risk of some of the most dangerous illnesses such as Alzheimer's diseases, diabetes, stroke, and epilepsy.

The Ketosis diet works on 3 principles:

  • Consuming a lot of fats.
  • Consuming some amount of proteins
  • Limiting carbohydrates intake as much as you can.

In short, a ketosis diet asks to take 75% fats, 20% proteins and only 5% carbohydrates.

What Is a Ketosis Diet?

This diet encourages to lower the consumption of carbs and increase the quantity of fats and proteins in everyday diet. Doing so changes the body’s energy supply and the fat stored in the body is used as a source of energy. Hence, the fat in the body is burned quickly and weight is reduced.

A ketosis diet isn’t hard to follow since it incorporates many delicious foods including seafood, poultry, meat, nuts, seeds, dairy, fruits and vegetables (low carbs).

This causes ketosis in the body. It’s a process where the body doesn’t use glucose to gain energy but ketones. When the fat in the body burns, ketones are generated which act as a source of energy. This energy is much more stable than the energy provided by glucose. Hence, the rapid weight loss.

Foods To Eat In a Ketosis Diet

A variety of foods can be eaten on this diet. However, make sure to eat foods that are high in fat and proteins but low in carbs.

Fish: Fish contains 0% carbs, 18% fat and 44% proteins. You can eat a variety of fish that you like such as tuna, mackerel etc. Fish can be eaten in several ways. Just pick one you like and enjoy it.

Meat: Keto friendly meats such as grass fed, organic and unprocessed meats can be taken in this diet. However, meat should be consumed in lower amounts because they are high protein providers as they contain 52% proteins and only 6% fats.

Sauce (High In Fat): While a ketosis diet does include foods that are high in fats, you can further increase the fat contents by including high fat sauces in the mix. Butter, garlic butter, coconut fat and bearnaise can increase the amount of fats in your diet.

Low Carb Veggies: Broccoli, zucchini, bell pepper, spinach, mushrooms, avocado, and cauliflowers can all be included in a ketosis diet since they are low in carbs.

Dairy: High fat dairy is an important part of a ketosis diet since this is where a large part of fats comes from. High fat yogurt, butter, fat cheese are all encouraged in a keto diet.

Other Foods: Nuts, mayonnaise, fermented foods, coffee, tea and pickle can also be taken in a ketosis diet.

Foods Not To Eat In A Ketosis Diet

Fruits that are high in carbs should be avoided. Other than that, sugar, starch, beer and legumes should be avoided when on a ketosis diet. 

Benefits Of A Ketosis Diet

Ketosis diet

Improves Blood Sugar Levels: Since a ketosis diet restricts all kinds of foods that are high in sugar, blood sugar levels improve and insulin levels are controlled. This way the risk of catching or worsening diabetes is also minimized.

Suppresses Appetite: A ketosis diet helps to suppress hunger as energy in the body is released from time to time. This causes you to eat less, which helps lose weight.

Weight Loss: The main reason to take up this diet is to reduce weight. Since this diet changes the body’s energy supply from glucose to fats, weight can be reduced quickly and in a healthy manner.

Fights Diseases: Ketosis helps reduce a number of diseases including epilepsy, liver diseases, acne, headaches, cancer, alzheimer, diabetes and cognitive behavior as well.

Ketosis Recipe To Know About

Here’s a famous recipe that you can make yourself in just 10 minutes.

Garlic Chicken (Creamy Tuscan) (10 minutes) 

Ingredients:

  • Boneless chicken breasts - thinly sliced (1½ pounds )
  • Olive oil 2 tbsp.
  • Garlic powder 1 tbps.
  • Italian seasoning - 1 tbsp.
  • Parmesan cheese - half cup
  • Chopped spinach - 1 cup
  • Heavy cream - 1 cup
  • Chicken broth - half cup
  • Sun dried tomatoes - half cup 

Method:

  • Take a skillet and put olive oil in it at medium heat.
  • Add chicken in the skillet and cook on medium heat for 5 minutes on both sides. Make sure the chicken turns brown on each side.
  • Remove the chicken and put aside on a plate.
  • Add Parmesan cheese, broth, garlic powder and Italian flavoring in the same skillet, and increase the temperature. Cook until the content begins to thicken.
  • Add spinach and sundried tomatoes and allow it to stew until the spinach begins to shrink.
  • Add the chicken back to the skillet and eat.

The Verdict

The trick lies in triggering ketosis early which requires to cut off as much carbs as you can and consuming lots of fat containing foods. This way weight can be reduced rapidly.

What is The Best Diet to Lose Weight?

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Best diet to lose weight

What is the best diet to lose weight with? There are a number of diets that can help you lose weight. While they all have one common aim, most of them work differently and include different foods in different proportions.

The demand for such diets is on a rise with more and more people gaining unhealthy weight. According to reports, about one-third of the US population is obese and the condition is common among both men and women.

While there are many ways to lose weight, you cannot achieve results without changing your diet. Let’s have a look at some of the best weight reducing diets:

Here is a list of Best diet to lose weight with

Ketogenic Diet: This diet is based on eating foods that are low in carbs, moderate in proteins and abundant in fats. When you eat a lot of fats, it triggers a process called ketosis in your body which helps to burn the fat stored in your body, thus resulting in weight loss.

Atkins Diet: Another popular weight reducing diet which is followed by many people is the atkins diet. This diet was designed to limit the consumption of foods which are high in sugar and carbs because both are said to contribute to weight gain. The diet encourages to eat protein and fat containing foods instead.

3-Day-Military Diet: This is one of the most toughest diets out there but it quickly helps to lose weight. This diet shows amazing results in just 7 days. The goal of the diet is to lower the consumption of calories for some time to reduce weight. You consume just about 1000-1300 calories for the first 3 days and then increase calorie consumption to 1500 for the next four days. This diet can help you reduce up to 10 pounds in a week, but is very difficult to follow.

HCG Diet: This one works on two things. One, reducing calorie intake and two, using a hormone called the HCG. The combination works to reduce weight quickly and in a healthy manner as well.

Determining The Best Diet To Lose Weight

There is no ‘best’ diet as the best diet changes from person to person. What works for one person might not work for other. You cannot just blindly follow any diet as you must know your body type and condition to find the right diet for you.

First of all, know why you are gaining weight. It might be due to various reasons. Once you know this, you will be able to find the right diet without any trouble:

Here’s what you need to do to figure out the best diet to lose weight:

Seek An Expert’s Advice

Picking out one diet out of many is a daunting task. You cannot pick the right diet if you have no knowledge on nutrition. The wise thing to do here is to seek an expert’s advice.

There are many health and nutrition specialists out there who can guide you and show the right path when it comes to losing weight. The advantages of consulting an expert are many.

  • They will be able to reach the cause of your weight gain. It might be due to consuming a lot of calories or a lot of specific food. Other than this, certain illnesses or deficiencies can also make you look overweight. Only an expert can help you find the root cause and work accordingly.
  • They will give you a proper solution to the problem and make you a meal plan according to your body requirements. This is important because many people end up picking a diet that helps lose weight but ends up causing other issues. You of course would not like that to happen.

A meal plan is prepared keeping several factors in mind including your age, gender, aim and body requirements. Remember that people are different and meal plans should hence always be customized.

Best diet to lose weight
vegetables

Do These Diets Have Any Side Effects?

While these diets are designed to provide you with benefits, you may have to face certain side effects if you end up picking the wrong diet.

For instance, the ketosis diet may be a great choice to reduce weight but it comes with several side effects including headaches, vomit, nausea, and high fever. Similarly, some diets may worsen conditions

Moreover, diets that produce results in just a few days can be problematic for some people. Military diet is one of them. It involves lowering the calorie intake to a great degree and this can become hard for some people to bear. Hence, the side effects.

It is therefore important to choose a diet that you can follow easily. Also, if you have any illnesses make sure to let your nutritionist know of it so that a specific meal plan can be prepared for you. Problems such as diabetes and blood pressure can be controlled greatly by bringing dietary changes, but certain diets can worsen the condition as well so make sure to be careful.

Is Cycling Good for Weight Loss?-constantweightloss.com

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cycling for weight loss

It’s no secret that cycling is all the rage these days. After all, with the advent of spin classes, interest in cycling has been renewed and continues to grow daily. Despite its popularity, there is one question that begs to be asked: is cycling actually any good for people who are trying to lose weight? cycling for weight loss is real folks.

We know that it may seem a little odd to even have to ask this question, but at this day in age, it’s crucial. After all, with so much misinformation taking place in the health and fitness community these days, there’s no harm in being cautious and doing your research. Marketing and the conversion of weight loss from need to industry makes it hard to distinguish fact from fiction, and there’s no harm in taking everything you hear with a grain of salt. So, is cycling actually good for weight loss? Well, the good news is that cycling actually is a good way to cause weight loss. The question now becomes why and how?

Why is cycling effective? When it comes to pedaling your way to a healthier lifestyle, there are numerous facets that make it an awesome choice for regular exercise. From stronger cardiovascular health to awesome lower body muscles to greater confidence and enjoyment, all of the reasons why cycling is good for weight loss can be categorized into two main reasons:

Cycling is Low Impact

When it comes to losing weight, one of the exercises considered to be the most effective is running. While running is certainly a top calorie torcher in the fitness realm, the problem is that it’s high impact. Running takes a huge toll on your knees, calves, ankles and feet, which means that there’s a high risk for injury if you’re on the heavier end of the spectrum. If you’re largely overweight and it’s an urgent concern to drop the pounds, then running isn’t a good idea for you.

This is where cycling enters the picture as the superior weight loss cardiovascular exercise for large individuals. Not only is cycling low impact, it also attacks weight loss through cardiovascular exercise and muscle training. Cycling is great at strengthening lower body muscles like your glutes, hamstrings, quads without much of a risk for injury. Not only does this help create a leaner body for you, it also means that you’ll burn much more calories at rest.

Cycling Can Be a Social Activity

Often times, what makes exercises ineffective (other than proper form or utilization, of course), is the fact that it isn’t enjoyable. It’s not rocket science, after all. You’re more likely to keep doing something that you enjoy, and cycling is an exercise that you can do socially with your friends and family during weekends or in the mornings. You can even replace your morning drive to work with a morning cycle to squeeze in your exercise daily and possibly even avoid rush hour traffic.

Cycling also gives you the opportunity to build new circles and meet new people. Whether you’re doing this outdoors with a cycling club or indoors at a spin class, there’s no doubt that you’re meet new people that will help keep you motivated and committed to cycling.

Now that we know why cycling is effective for weight loss, you need to determine how it’s best for you to do so that you lose the maximum amount of weight with each go on the bike. Some of the things you need to consider include the kind of bike, the environment, the duration, intensity, incline and cross training practices.

cycling for weight loss

Consider Duration Instead of Distance

You don’t have to cycle several hundred miles to lose a decent amount of weight. In fact, when it comes to weight loss, the amount of time you spend on the bike is more important than how far you go on it. What you can do is to start with a 30-minute ride. Make sure to take note of how far you travel within those 30 minutes.

Spend the next week or two aiming to decrease the amount of time it takes for you to run the same distance. When you decrease your time, you can move on to 45-minute, 60-minute and even 120-minute rides.

Consider Intensity Instead of Speed and the Environment

To burn the most number of calories on the bike, it’s importance to work harder and keep your intensity up. In fact, it’s more important than the speed at which you ride the bike. For example, a slow paced ride on a heavy mountain bike that goes up and down inclines will do more for you then a fast but relatively effortless ride on smooth pavement and a cruiser. If you’re riding at a spinning class, intensity is controlled through the resistance settings of the bike. One easy way to add intensity to your ride is to choose a course or a path that has steady inclines and smooth downhill paths to utilize during recovery periods.

Consider Your Bike

Just because we said a mountain bike might help you burn more calories than a cruiser doesn’t mean that you should run out and buy that kind of bike immediately. At the end of the day, it all boils down to which bike you’ll use on a more regular basis. It’s important that you try out as many bikes as you can to figure out which one fits your body the best. Bikes to choose from include road bikes, cruiser bikes, mountain bikes, cross bikes, electric bikes and a recumbent bike.

Don’t Forget to Cross Train

Doing one exercise for too long will have you hitting a plateau so make sure to include cross training in your weight loss program. For example, on non-cycling days, you can do a simple strength training routine at home or even take a fast paced walk around the neighborhood. You can even try exercises like boxing, swimming or yoga to mix things up and get your body to a better calorie-burning state.

Calculating for Weight Loss Percentages

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It doesn’t matter if you’re trying to drop 10 pounds or if you’re trying to drop 100 pounds, one of the most important things to do to keep yourself on the right path and motivated is to track your weight loss progress. Now, we’re not huge fans of measuring weight loss through the scale alone, but we do have to admit that it can give you that little boost of confidence you need, especially when you’re not seeing huge changes in the mirror just yet. Calculating for weight loss percentages is easier than you think.

In addition to tracking weight lost, it’s also a great idea to track the percentage of body fat that you’ve already lost, which you can simply refer to as your weight loss percentage. Some people seem to be turned off by this because it sounds complicated and because they’d rather just hop on the weighing scale and be done with it. However, it turns out that calculating for your weight loss percentage isn’t that difficult at all. In fact, all you really need to do is grab a piece of paper and a pen.

Tracking Your Weight Loss Percentage

If you want to really make weight loss percentage tracking a part of your weight loss regimen, then you’ll have to establish a routine for it so that you get the most accurate picture of your progress as possible. The easiest way to get this done is to pick one day every week to be your official “weigh-in day”. It really doesn’t matter what day in the week you choose as long as you stick to it.

On your weigh-in days, you should try to consistently weigh yourself in the morning after you relieve yourself in the bathroom. By doing so, you ensure that you’re getting a measurement that isn’t being influenced by the food you’ve eating for the day. For example, weighing yourself at the end of the day could make it seem as if you’ve gained weight because all the food you’ve eaten throughout the day is still sitting in your stomach. By weighing yourself in the morning, your stomach is empty and, ideally, your bowels and bladder have been emptied.

Once you’ve taken your second measurement on week two, you’ll be able to start calculating for your weight loss percentage.

Calculating for Weight Loss Percentages

Figuring out the percentage of weight loss is as easy as applying your current weight and previous week’s weight into an equation. The equation is simple:

Weight Loss Percentage for the Week = [ (Previous Week’s Weight – Current Weight) / Previous Week’s Weight] x 100.

You can also use the same equation to figure out your total weight loss over a prolonged period of time or over the months if you’d rather track your progress monthly. If you want to calculate for your weight loss percentage since you started, you’d apply the same equation with different values such as this:

Current Total Weight Loss Percentage = [ (Starting Weight – Current Weight) / Starting Weight] x 100.

See what we mean? It’s simple and easy as pie once you plug everything into a calculator. Hey, if you’re a math genius, you can even calculate everything manually if you want. Like we mentioned earlier, you can use this equation to track multiple milestones such as week over week weight loss, month over month weight loss, quarterly weight loss and your one-year weight in.

Calculating for Weight Loss Percentages

Is Weight Loss Percentage the Same as Fat Loss Percentage?

This seems to be a common question that fitness professionals get asked and the simple answer is: no. It’s simple and doesn’t take much brain power to figure out what your weight loss percentage is, but the truth is that it doesn’t necessarily mean that everything you’re losing is fat.

For example, the first month is typically when you’ll see huge numbers drop from the scale, but that’s typically because you’re losing a ton of water weight that your body’s been clinging to. It’s also possible that you’re losing muscle mass. Naturally, this means that your fat loss percentage will be different from your overall weight loss percentage.

Figuring out your fat loss percentage is far more complicated to calculate on your own, and when you first start out, there’s really no other way to figure it out apart from visiting a weight loss or fitness professional. Some ways to compute for fat loss percentage would be to use skinfold calipers or body scans.

These are typically done at sports clinics or doctor’s clinics, and repeated trips are needed to figure out how much of what you’re losing is actually fat. Honestly, testing can be costly, but if your body fat percentage and/or BMI is a huge concern for you, then it could be worth the investment to take multiple trips to the doctor.

What Loss Percentage Should I Expect to See?

There isn’t really a standard recommendation or average percentage that people refer to when they’re tracking weight loss. Additionally, weight percentage lost will vary from person to person depending on their starting weight, so it’s hard to put an average or an expected average value for that as well.

Generally speaking, when it comes to expectations, it’s best to go by pounds lost. The standard is 1 to 2 pounds a week for people who don’t need to lose much weight, but for heavier folks who really need to start trimming down, it’s not uncommon to see averages of 2 to 3 pounds lost per week. A good goal to set for yourself is to lose 8 to 10 pounds a month.

When it comes to fat loss, a maximum of 1 percent of body fat per month is a healthy rate of fat loss to expect. For individuals who are morbidly obese, it may be okay to lose up to 2 percent of your body fat per month. Anything more than that could be dangerous. At the end of the day.It’s your best bet to see a weight loss professional so that they can give you realistic goals that are healthy and manageable.

10 Important Things to Do to Maintain Weight Loss

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maintain weight loss

how to maintain weight loss? how do you do it? We can guarantee you that at this very moment, there are millions of people on one kind of weight loss journey or another. While there are definitely a great number of success stories, the unfortunate reality is that a lot of people who successfully lose weight end up gaining it back. If you want to get specific about it, statistics show that only 20% of overweight people who try to lose weight are successful with long term weight loss and maintenance.

Don’t let this number hinder your efforts though. If anything, you should use this number as motivation to break the cycle and become one of the success stories. Here are 10 important things to do if you want to maintain your weight loss.

Here are the tips on how to maintain weight loss

#1: Eat Breakfast Daily

We’re sure you’ve heard that saying about how breakfast is the most important meal of the day. Well, it’s a saying for a reason. It helps fuel your day and prevents cravings or over eating at other meals. It’s also worth mentioning that studies have concluded that individuals who eat breakfast tend to have healthier habits overall. However, it’s also important to point out that skipping breakfast doesn’t automatically mean you’re going to gain weight. At the end of the day, you should listen to your body.

#2: Watch Your Carbs

One of the culprits of water retention and weight gain is definitely carbs. If you want to maintain weight, or even lose weight, then you should watch what kind of carbs you eat and how much of it you eat. For example, it’s better to just stay away from refined carbs altogether, which come in the form of white bread, white pasta, white rice, fruit juices and sugars. Limiting your carb intake, especially refined carbs, can definitely contribute to your weight maintenance.

#3: Change Your Mindset

One of the reasons why people fail to maintain their weight loss is because of the way they view the weight loss process. Sadly, a lot of people see dieting and exercise as short term commitments and quick fixes rather than a long term lifestyle change for the betterment of their health. The fact is that viewing the process in this way sets you up for discouragement and failure.

It also makes you more likely to quit halfway through and gain all the weight back. Even if you’ve already hit your goal weight, don’t revert back to your old lifestyle. Make the habits you have now part of your regular programming and make the choice to live a healthier lifestyle daily.

maintain weight loss

#4: Create Sustainable Habits

Some people try to maintain their weight loss through sheer force of willpower. While willpower is definitely an important aspect to maintenance, what’s more effective and important is to create habits that you can easily incorporate into your daily life. The rationale here is that when you base everything on willpower, you’re more likely to create strict rules for yourself that could just discourage you. When you develop lifestyle changes and make them habits, they’re easier to stick to and much more helpful in the long run.

#5: Exercise Regularly

It’s true that the battle of the bulge is lost in the kitchen, but when it comes to maintenance, regular exercise starts becoming an equally important part of the picture. Exercising helps you burn off calories and boost your metabolism, both of which help to achieve an energy balance in your body.

When you create an energy balance in your body, you burn and consume an equal amount of calories, thus making it a higher likelihood that your weight will stay even. Shoot for 300 minutes of moderate exercise a week to start then ramp up when you want to start toning up and creating more definition in your body.

#6: Weight Yourself Often

Now when you’re in the weight loss process, we don’t recommend weighing yourself too often because it can sometimes be a discouragement to do so. However, when you’ve already hit your goal weight and are now simply trying to maintain it, you should monitor your weight regularly. It helps to keep you aware of your progress and your behaviors as well. In terms of psychological effects, regular weigh ins may also help you eat less throughout the day.

#7: Don’t Get Discouraged by Setbacks

No weight loss journey is perfect and you’re going to run into a setback or two in the process. Prepare yourself for these setbacks as early as now. Your setbacks could come in the form of a skipped workout or giving into an unhealthy craving. Regardless of what it is, the occasional slip-up isn’t going to completely derail you unless you let it. When you encounter a setback, overcome it by planning ahead and hopping right back into your routine.

#8: Consistency is Key

If you’re committed to keeping the weight you’ve lost off, then it’s definitely important to be consistent. Adopt a new “way of life” if the old one was unhealthy to begin with and start making choices that are better for your body and mind. We totally understand that it’s difficult to stay consistent at first, but with practice and time, these choices will become second nature and making the right choice will seem effortless.

#9: Eat Your Veggies

You know how your mom used to tell you to eat your veggies all the time when you were a kid? Well, your mom was onto something. Tons of research shows that a high vegetable intake is directly related to great weight control. Why? Well, simply speaking, vegetables are low in calories so you can eat tons of them without putting on weight. They’re also high in fiber, which helps with satiety, and come with the bonus of amazing nutrients.

#10: Drink Your Water and Sleep

We’ve said this so many times before that it doesn’t really need much explaining. Just like water and rest is important for weight loss, it’s also important for weight maintenance, so make sure that you’re getting enough water and enough sleep, daily.

How Many Calories Should You Eat to Lose Weight?

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How Many Calories Should You Eat

How many calories should you eat to lose weight? So you’re ready to get serious about losing weight and you’re thinking, where on earth do I even start? Well, the short answer is: in the kitchen. Sure, exercising is important to help you develop a healthier cardiovascular system and body, but when it comes down to the nitty gritty, the battle to lose your muffin top will ultimately start, continue and end in the kitchen.

One of the most important things when preparing your food is making sure that you’re hitting a caloric deficit. What this means is that you’re eating fewer calories than your body burns in a day. Sound simple right? Well, it turns out that it isn’t actually as simple as we think it is.

Wait, What’s a Calorie? How many calories should you eat to lose weight?

Good question. We hear the word “calorie” get thrown around a lot, especially by doctors and fitness experts. Essentially, calories are units of energy found in the food that you consume daily. A calorie count gives you the measurement of energy content that a particular type of food or beverage includes.

At the same time, calories are also the unit of measurement used to determine how much energy your body burns in an exercise session or throughout the day at rest. So, if you want to lose weight, the goal is to create a caloric deficit. A caloric deficit basically means that you’re consuming fewer calories than your body burns in a day.

Should You Even Be Counting Calories?

It’s important to get all your facts straight before you even starting something new. For example, is it really a good idea for you to start counting calories? There’s actually a pretty good reason that some people discourage counting calories, the most prominence of which is that it could be a gateway to an eating disorder.

It’s a slippery slope from conscious calorie counting to a full blown eating disorder, especially when you make it a habit to obsess over what you eat and how many calories are in the food that you’re eating.

If you have a history of obsessive compulsiveness or eating disorders, then it’s probably best that you see a healthcare professional before pursuing calorie counting. Now, if this isn’t a problem for you and you truly feel that calorie counting is going to help keep yourself on track with your weight loss journey, then here’s how to calculate for the number of calories you should be eating in a day.

How to Calculate for Your Caloric Intake

How Many Calories Should You Eat to Lose Weight

Get Your BMR

When you want to compute for how many calories you should be eating in a day, the first thing you should do is figure out what your BMR (basal metabolic rate) is. Your BMR is the number of calories that your burns when it’s at rest. A simple equation that you can use to compute for your basal metabolic rate is as follows:

BMR = (10 x weight in kilograms) + (6.25 x height in centimeters) – (5 x age) – 161

Let’s say that you’re a 27-year-old who weights 60 kilograms and is 156 centimeters tall. Your equation would look like this:

BMR = (10 x 60) + (6.25 x 156) – (5 x 27) – 161,  BMR = 600 + 975 – 135 – 161, BMR = 1,279.

For this woman, her basal metabolic rate is 1,279 calories, which means that her daily caloric intake should never fall below this number. A good rule of thumb to follow is for you to never eat less than 1,200 calories per day. In fact, the average person needs over 1,200 calories to keep their physical body healthy. Eating less than this amount result in some serious damage to your metabolism and a decrease in your body’s muscle mass.

factor in Your Regular Physical Activity

The next thing you need to figure out is how much regular activity you get in daily. For example, do you go to yoga regularly? Do you take a daily walk? Figure out how much calories this burns for your body and all these to your BMR. There are many online calculators that you can use to figure out how many calories certain activities will burn depending on your weight.

Create Your Caloric Deficit

Losing weight requires cutting calories, so if your goal is to lose one pound of fat a week, then you need to consider just many calories are in a pound of fat. There are 3,500 calories in just a single pound of fat, so this would mean that you’ll need to create a caloric deficit of at least 500 calories a day to hit your goal weight loss. However, people often make the mistake of thinking that the only way to create a caloric deficit is to eat less.

In fact, the best way to create a caloric deficit is by throwing in exercise. For example, let’s say that your BMR is 1,300 and you burn roughly 400 calories per day through exercise. This would mean that you should eat 1,200 calories per day to hit your 1-pound a week weight loss goal. What this does is it allows you to eat more calories throughout the day and still stay on track with your goals.

It’s Not Just About Calories

One important thing to remember is that losing weight isn’t just about the number of calories you eat. While calorie counting certainly plays a large role, it’s also important to take stock of where you’re getting your calories from. For example, you could be staying within your required calories but eating junk the whole day. Sure, you’re creative a caloric deficit, but you’re not doing your body any favors by fueling it with junk either.

In fact, you may even do your body more harm than good by choosing to feed yourself with unhealthy food. Apart from counting your calories, you should also make sure that your getting your daily caloric intake from whole foods. As much as possible, you should ingest a majority of your calories from vegetables and foods that are high in fiber. Not only do you maintain your caloric deficit, but you also increase your satiety.

 

How to lose weight in college? – Best Advice from college Students

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How to lose weight in college

Losing weight in college is very difficult to do. With luck of time to cook fresh healthy meals and almost all college students have no money to spend on healthy foods. So the question ends up being How to lose weight in college? Is it even possible? The answer is yes, it is possible to lose weight in college. Study shows that about 70 percent of all college students end up gaining weight in college. How can you prevent that from happening to you?  Well here are some tips for you:

How to lose weight in college tip #1

Use a fat burner. Fat burners are great and help increase your metabolism. A fat burner such as phenq can increase your metabolism, block fat and burn your calories while you are resting. It is possible that as a student you will be eating out a lot due to the fact that you will not have sufficient time to cook. A fat burner can be great for you. You will burn fat as walk to your class rooms and also burn fat while you are sitting in your sessions. It will prevent any fat creation while eating and double your calorie burn while you work out.

Tip #2 Replace cars with a bike

Finding time to go to the gym in college can be very hard. They are small things such as biking from your doom to your classes that can help you keep fit. Biking burns a lot of calories and if you can keep your body active by walking and cycling to and from class, that will help you lose weight fast.

While in college, you will always to do errands, visit your friends in other dooms. Biking there instead of taking your car will help you tremendously. Not only will it help you stay fit, but it will help you save money also. You will not need to buy gas or keep your car insured while you are attending college.

Tip #3 Drink a lot of water

Drinking is very good for you because it keeps you hydrated. It also has other benefits for it keeps you fuller which make you eat less. About 60 percent of our body is made up of water. Water serves a lot functions to keep us going. Water will make you healthier and can you lose weight by helping you eat less. How to lose weight in college can easily be achieved also by keeping yourself hydrated.

Another great reason for drinking water is that it keeps you away from other beverages that have lots of sugar in them. Such beverages like sodas have a lot of sugar that can actually make you gain weight fast. The goal to not gaining weight in college is to avoid junk foods and junk drinks.

Tip #4 Lift weight

Lifting weight is one of the best and fastest ways to burn fat. Not only does it burn fat but it also increases your muscles. Gaining muscle will improve your appearance and increase your confidence. If you are able to get a least an hour a day for about 3-4 times a day, go to the gym and build muscle. Use light weights high reps to burn fat fast.

Tip #5 Find a partner to exercise with

Exercising with something Is always the best thing to do. When you work out by yourself you never feel motivated to do a lot of workouts in the gym. A partner will always remind to go to the gym and they always are there to push you to do more. A partner always reduces your break time in between sets which helps you stay working out and burning calories.

Tip #6 have prepared meals made for the week

A lot of bodybuilders or single parents always make their meals during the week and keep them in the refrigerator. This is the best option for college students because it helps you lose weight and keeps money in your pockets. It also minimizes your time to cook during the week so you can spend it studying.

Tip #7 Eat Good carbs

Carbs are essential to our body. Carbs provide energy and yet also the reason as to why we become fat. In order for you to remain losing weight, you have to eat good carbs that can burn off easily. Also avoid eating fried foods. Try eating more steamed, baked or boiled foods. Fried foods are very bad for your health. It might not affect you when you younger, but as you get older you could see yourself having regular visits to the doctor.

Tip #8 Avoid Sugars

Sugar has two molecules: glucose and fructose. Glucose is necessary for our body function. It is a main energy source for our body cells. Good foods that supply glucose are: Vegetables, fruits and whole grain. Fructose on the other hand is not a natural part of our metabolism and our body does not produce it. The majority of the cells in our body cannot make use of this molecule and therefore its converted in to fat. Sugary bakery, sodas have fructose in them. It is very important for you to avoid sugary products on the market and eat more organic foods like fruits.

Tip #9 Eat smaller portion meals

When you in college you tend to not have time to eat equally throughout the day. You tend to eat one big meal to cover for the whole day. That is very bad. This does not give the body enough time to digest everything at once. It is recommended that you eat six small meals throughout the day. This will help your metabolism manage and break down the food instead of being stored as fat.

Tip #10 never skips breakfast

Breakfast is the main important meal of the day. Skipping breakfast is very bad both for your time in college and also for your weight loss goals. If you skip breakfast and go to class hungry it is very difficult for you to concentrate in class. You will feel tired and hungry and will end up picking some junk snack to eat fast. It is very important that you eat breakfast.

Weight Loss Patches: Burn fat and lose weight Easily

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weight loss patch

People that struggle with being overweight are always in a look out for a fast way to lose weight. Eating healthy and working out will always be the best option. However, a lot of over-the-counter weight loss products make promises that nearly impossible to achieve. They are many products that do claim easy fixes when it comes to weight loss. One of the most popular products is the weight loss patch. Do weight loss patches really work?

Some information on weight loss patches

They are many types of different weight loss patches online and in stores. These companies that make patches promise quick fixes on weight loss. They promised an increase in metabolism to your body and help keep your body from absorbing carbohydrates. A lot of the companies also claim that these weight loss patches don’t have any side effects. You must be careful when trying to purchase one of these patches.

Some of the ingredients include:

  • 5 HTP
  • Fucus vesiculosus
  • Guarana
  • Yerba mate
  • Zinc pyruvate
  • Flaxseed oil
  • Lecithin
  • L-carnitine
  • Zinc Citrate
  • Acai berry
  • Green tea extract
  • White kidney bean extract
  • Guarana Extract

Effectiveness of Weight Loss AKA slimming patches

They are no actual proof that these weight loss patches are effective. The reason being is because they are all marketed as dietary supplements in the United States. There are not required to meet the same standards as over the counter medication or prescription medications do.

Some Side Effects of Weight Loss Patch

Weight Loss patches are part of dietary supplements. They are not regulated by the FDA. Due to that fact, they aren’t any evidence or research on side effects for these patches. The best thing to do is to research reviews about the patches online and see if anyone suffered any side effects or seen any results. Another way to find out is to visit your doctor and find out from them. They should be able to help determine if that product is safe for you to use.

Safety of Weight Loss Patches

Because weight loss patches are not regulated by the FDA, they are no evidence about their safety. It is recommended you consult with your doctor before using these products. A rough search online can also help you gather more information from other users.

Unknown and Unsafe Ingredients in weight loss Patch

Most ingredients named in a product may not be the actual ingredient. Therefore they are lots of uncertainty when it comes to the ingredients in weight loss patches. Some dietary supplements actually do have prescription type drug ingredients. That could be very dangerous considering you are not consulting a doctor. It is very important to look at the ingredients listed on a weight loss patch and confirm with a doctor that it is safe for you.

Recommendations for weight loss Pills

Based on our research and experience the one product we always recommend when it comes to weight loss is The PhenQ weight loss pill. PhenQ has a lot of great reviews from actual people and many have posted their results online. It is the only product we see to be safe for usage for it is made in the United Kingdom and goes through the EU Prescription drug test. It is also FDA approved in the United States.

About Your Diet

Changing your diet is the best option for you. With a healthy low carb diet you can easily see gradual weight loss over time. It is very beneficial for you to change your diet. Not only does it help you with your weight loss, but it also helps you live longer and live a healthier life. You should eat less calories that you burn to see an average of about 2-7 pounds a week depending your age and metabolisms.

Exercise

Exercise is the safest and fastest way to lose weight. Doing cardio burns calories very fast. It also increases your metabolism. They are many exercises that most beginners can partake in. The best cardio to perform to lose weight really fast include cycling, running, swimming and Jump roping. Each of these cardio work outs can burn an average of about 500 calories each 30 min. if performed every single day you can easily see yourself lose up to 10 pounds in a week.

They are other sport related events that you can perform. Playing tennis with friends can be fun and also burn calories at the same time. Taking your kids to the park and watching them play. A simple walk around the neighborhood, it can all be done.

Working out guarantees weight loss, it is proven that if you work out you will lose weight. Most doctors actually would recommend some sort of workout routine to help you with your weight loss goals.

Consulting a doctor

Consulting a doctor is the safest way when it comes to weight loss. Your doctor should be able to you what you are allergic to and advise you on a healthier way to go about losing weight. Before purchasing a weight loss patch, make sure you consult a doctor.

They are some ingredients in those patches that you may be allergic to. Some of the ingredients in those products have no research performed on them. They are more unknown to us. Since weight loss patches are not approved by the FDA, the safest route take is consulting a doctor.

Frequently asked questions

  1. Are weight loss patches safe?
    1. Yes some of the weight loss patches in the market are safe.
  2. Are they effective?
    1. That question is very hard to answer. They could be effective but no one knows as for they is not sufficient research done on these products.
  3. What can I do before purchasing a weight loss Patch
    1. Consult a doctor to make sure the ingredients the ingredients in the product are safe for you to use.
  4. Is there another substitute product I can take that works?
    1. Yes is the one weight loss pill we recommend. PhenQ is FDA approved and has great research done. We have seen people lose weight with PhenQ
  5. How much Do weight loss patches cost?
    1. They vary in price. The best tip is never buy a cheap product. Try to buy them in the United States and not in

Peanut Butter for Weight Loss

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Peanut Butter for weight loss

We don’t need to get a show of hands to estimate that many of you reading this article right now are nut butter lovers. Why else would you be on this article in the first place, right? But there’s one particular question that plagues nut butter lovers across the globe – peanut butter in particular. Is it really good for you? More importantly, is peanut butter really good for you when you’re trying to lose weight? Well, this unassuming and seemingly cupboard staple packs a meaner punch than you think.

Peanut Butter for weight loss

Fact #1: It Helps You Feel Fuller

Peanut butter is rich in many things (like flavor, of course), but some of the things that it is particularly rich in are protein and monounsaturated fats. Incorporated peanut butter into your regular diet, in moderation and an appropriate serving size, can help you stay fuller for longer throughout the day. Spread on your toast for breakfast, or pack a serving to munch on with an apple for your afternoon snack. Wherever you choose to have your peanut butter, just make sure that it’s only 2 tablespoons max to avoid overeating.

Peanut Butter Fact #2: It Will Energize You

On the days that you feel like you’re short on energy, getting some peanut in your system will definitely provide you with the boost that you’re looking for. This is because peanut butter is high in protein, healthy fats and fiber, all of which work together to deliver a much needed doze of energy. Additionally, the peanut butter will keep your blood sugar regulated so you won’t have to worry about the post-high crash after.

Peanut Butter Fact #3: It Helps Maintain Your Caloric Deficit

Individuals on a calorie restricted diet will definitely benefit from adding peanut butter to their regular food intake. Wondering why? Well, one solid is reason is that peanuts actually contain much higher protein content than other kinds of nuts. Statistics show that they actually have a whopping 8 grams of protein in just 2 tablespoons. Combine this with the first fact we raised and you’ve got a high likelihood of reducing your daily caloric intake in the long run.

Peanut Butter Fact #4: It Could Potentially Increase Your Metabolic Rate

The jury isn’t completely in on this one yet, but research is certainly promising when it comes to peanut butter’s ability to increase an individual’s metabolic rate. In a study done by the International Journal of Obesity and Related Metabolic Disorders, researchers concluded that individuals who consumed roughly 500 calories per day over a span of 19 weeks saw an average of 11% increases in their metabolisms.

Peanut Butter Fact #5: It Can Help You Fight Stress

Stress is one of the biggest culprits of weight gain that the fitness community has seen today. Elevated levels of stress can cause binge eating and the release of the hunger hormone known as ghrelin and the stress hormone known as cortisol.

At the end of the day, if you want to really make a dent in your weight loss goals, then you’re going to want to keep your stress to a minimum. Unsurprisingly, in our opinion at least, a delicious treat like peanut butter can help you fight stress. Peanut butter contains a plant sterol known as beta-sitosterol, which is capable of normalizing cortisol levels brought about by stress. Bonus points? Beta-sitosterol can also help give your immunity an extra boost.

Peanut Butter Fact #6: It Protects Your Bones

Who knew that peanut butter was the gift that just keeps on giving? Peanut butter can actually help protect your bones thanks to its mono and polyunsaturated fat content. These substances assist in the absorption of fat-soluble vitamins like Vitamin K. Vitamin K, meanwhile is incredibly helpful in the transport of calcium through the body. It goes without saying that this is great for your bones.

Peanut Butter Fact #7: It Helps Combat Toxins

Remember those poly and monounsaturated fats we were telling you about? Well, turns out that another fat-soluble vitamin is Vitamin E. This vitamin is spectacular when it comes to fighting against toxins like those found in air pollution. In fact, Vitamin E is also good for soothing premenstrual syndrome, battling eye disorders like cataracts, and even neurological disease like Alzheimer’s. Believe it or not, Vitamin E is also great at assisting in combating diabetes.

Peanut Butter #8: It Helps You Switch Your Fat Genes Off

Okay, maybe that sounds a little weirder than it was supposed to, but here are the facts: we know that peanut butter helps us fill our bellies with lots of fiber, we know that it contains protein that will give our metabolisms a huge boost, and we also know that its chock full of monounsaturated fats that will help get your belly nice and slim. But there’s one more thing that we haven’t yet mentioned, and it’s probably the hidden weapon of peanut butter that doesn’t get much recognition: genistein.

Genistein is a compound found in peanut butter that interacts directly with the genes in our bodies that are responsibility for obesity. The compound helps to control these genes, thus reducing our body’s capacity to store fat. Other foods that have this compound in them are beans and lentils, but let’s face it, peanut butter tastes so much better.

Peanut Butter

Given these eight facts about peanut butter, we think it’s pretty safe to say that we’ve proved peanut butter’s effectivity when it comes to helping people lose weight. So what now? Well, now it comes down to the type of peanut butter that you get. It goes without saying that if you choose a peanut butter that has tons of added sugar, then you’re probably going to be sabotaging your body rather than do it good.

When buying peanut butter, you should look for one that only has one ingredient: peanuts. While it’s not that bad to purchase peanut butters that have small amount of added oil and salt, it’s still crucial that you pay attention to the kinds of oil used or how much salt is put in it. Most importantly, stay clear of peanut butters that claim they’re light versions or low-fat. These types of peanut butters are generally guaranteed to replace the fat that was removed with sugar.

What is Kosher Diet and is it safe?

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Kosher diet was originally introduced as a Jewish law that includes specific foods to eat and restrict from the diet. Apart from 2% jewish in America, 12 million non-Jewish Americans seem to be following the same diet.

Lots of Americans are concerned for their health and believe that a kosher diet is the right diet for them because a Rabbi (Teacher of Torah in Judaism) inspects the industry where Kosher products are prepared to ensure they are clean and healthy. This is why many people prefer this diet over many other diets.

What is The Kosher Diet?

kosher diet

In simple words, a Kosher diet involves following certain laws called Kashrus in Judish. These laws are:

Meat of only specific animals is allowed. These include animals with cloven hooves and who chew cud.

If even one of these conditions isn’t met, the meat of that animal is forbidden to eat. For instance, a pig has cloven hooves but doesn’t chew cud, hence, it can’t be eaten. The only animals allowed are bull, cow, sheep, lamb, goat, springbok and veal.

The animal must be slaughtered at the hands of a schichotet (a ritual slaughter). This is because Kosher laws forbid to slaughter animals in a painful way which is why scichotet must do it.

They know the right manner to slaughter animals which kills them instantly with minimal pain.

Foods To Eat In Kosher Diet

Birds: Only specific birds are to be eaten on this diet. Vulture, eagle, owl, swan, pelican and stork are forbidden while goose, duck, turkey and chicken are allowed on a Kosher diet.

Dairy Products: All dairy products and milk must come from Kosher animals (ones that have cloven hooves and chew on cud). Donkey milk and impure cattle’s milk is forbidden. The milk and all the dairy products should not contain any additives which are not kosher. For example, cheese made from an animal’s fat which is not kosher shouldn’t be eaten.

Meat: The meat of only certain animals is allowed. These include bulls, cows, sheeps, lambs, goats, springboks and veals. Other that that, it's forbidden to mix a young one’s meat in its mother’s milk. Hence, meat and milk cannot be mixed. After eating meat, one must wait for at least 5 to 6 hours before drinking milk.

Eggs: The eggs of kosher animals are allowed in a kosher diet. However, their eggs must be cleaned off of blood spots.

Fish: Not all fish are to be eaten when on this diet. Only the ones that have fins and scales can be eaten. These include salmon, tuna and herring. Shellfish is restricted.

Veggies And Fruits: All fruits and vegetables that grow under soil, on plants, trees and bushes can be eaten as they are considered Kosher. The fruits that are forbidden are the ones which were planted three years ago. Since insects and bugs are prohibited, all fruits and veggies must be carefully washed.

Grains And Cereals: All unprocessed cereals and grains are allowed on a Kosher diet. 

Beverages: Only grape juice and beverages derived from grapes are allowed. It is also necessary that the grapes should come from a Kosher winery.

Foods Not To Eat

All the foods that do not abide by the Kosher laws are restricted to eat. 

Benefits Of A Kosher Diet

Lower Cholesterol Levels: A Kosher diet helps to reduce cholesterol levels. A major reason for this is because meat and dairy are forbidden to mix. Hence, all the foods that are prepared mixing milk and meat are excluded from the diet. These include lasagna, pizza, cheeseburger etc. All these foods increase cholesterol levels. Restriction of these foods mean that around 90% of restaurant food is cut off.

Healthy Lifestyle: Since all the foods in a Kosher diet are highly inspected and cleaned. Most of the contaminants and allergens are washed off. Hence, people on Kosher diet are typically healthy.

Kosher Recipe

Here’s a mouth watering recipe:

Slow Cooker Beef Stew (6 hours) 

kosher diet recipe

Ingredients: 

  • Grass-fed beef stew meat - 2 pounds
  • Coarsely chopped carrots - 4
  • Coarsely chopped parsnips - 2
  • Beef broth - 2 cups
  • Worcestershire sauce - 2 tbsp
  • Balsamic vinegar - 2 tbsp
  • Tomato paste - 6 ounces
  • Fire-roasted tomatoes - 2 cups
  • Sliced mushroom - 1 cup
  • Sliced onion - 1
  • garlic powder - 1 tbsp
  • Onion powder - 1 tbsp
  • Smoked paprika - 1 tbsp
  • Chopped fresh dill - 2 tbsp
  • Sprigs thyme - 3
  • Bay leaves - 3
  • Avocado oil - 2 tbsp
  • Arrowroot starch - 4 tbsp
  • Sea salt - 1 tbsp
  • Black pepper - 1 tbsp
  • Parsley for garnishing

Method: One by one, start adding all the ingredients into the cooker except for parsley because that will be added last.

Once the ingredients are added, mix them well and leave to cook for at least six to eight hours on slow flame.

Now take the chopped parsley and top the dish with it. Serve.

The Verdict

Kosher diet is one of the healthiest diets out there since it is thoroughly checked. The food is properly cleaned and mixing of certain foods is forbidden. All of this is very healthy for a person because clean and healthy food makes a person less prone to falling sick.

Kosher foods can be found easily as they have a Kosher label/seal on them.

What is a High Fiber Diet?

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What is a fiber Diet? Fiber is one of the most important nutrients in a diet which provides numerous health benefits. When we eat fiber containing food, the fiber avoids the digestion part and goes directly into the gut. Here’s where the beneficial gut bacteria feed up on fiber and provides many health benefits.

A person who takes the recommended amount of fiber daily (25 grams for women and 38 for men) will have an ideal weight, balanced blood sugar levels and a healthy stomach.

However, most of the diets include very little amount of fiber which is why people may not feel healthy when on those diets. Keeping this in mind, nutritionists invented a diet called a high fiber diet which includes foods that are high in fiber. This way you get your recommended dose of fiber in a natural manner.

What Is A High Fiber Diet?

high fiber diet

A diet that encourages to eat foods that are high in fiber makes up a high fiber diet. There are various ways to start this diet. You can opt for a 7 day fiber meal plan or simply just add foods which we will be discussing ahead .

The foods to eat in this diet include fruits, veggies, whole grains, legumes, seeds, nuts etc.

Also, people who are on a very low fiber should start by including fiber foods gradually and refrain from eating too many fiber foods at once because it can lead to stomach cramping. Also, keep drinking a lot of water as it helps digest the fiber in the gut.

Foods To Eat In a High Fiber Diet

There are many foods which are high in fiber. Here is a list to help you choose them:

Fruits:

Fruits can help when you’re on a high fiber diet. Besides providing with vitamins and minerals, fruits are loaded with fiber.

Apples

There is 2.4 grams of fiber per 100 grams of apple. Eating one or more in every meal can help increase fiber content.

Bananas:

Besides fiber, bananas are good at providing vitamin C - B6, potassium and of course fiber as well. There is 2.6 grams of fiber per 100 grams of banana.

Blackberries:

Besides being rich in other nutrients, they can provide 7.6 grams of fiber per cup.

Blue Berries:

You can get 3.6 grams of fiber by eating a cup of blueberries.

Raspberries:

8 grams of fiber per cup.

Strawberries:

These not only provide with powerful antioxidants but 3 grams of fiber per cup as well. 

Pears:

One of the most encouraged fruits in a high fiber diet because it can provide with 5.5 grams of fiber per medium sized pear everyday.

Avocado:

One cup of avocado can help provide 10 grams of fiber.

Veggies:

There are many vegetables which are high in fiber.

Carrots:

They provide with 3.4 grams of fiber per cup. Moreover, they are very low on calories, hence, a must vegetable to include in this diet.

Beets:

You get 3.8 grams per cup of beets.

Broccoli:

Besides being rich in manganese, iron, potassium and vitamins, it provides with 2.4 grams of fiber per cup as well.

Brussels Sprouts:

Besides providing with folate and healthy antioxidants, it is also a good source of fiber. It contains 3.3 grams of fiber per cup.

Legumes:

Kidney beans, lentils, black beans, edamame, baked beans, chickpeas split peas etc., are loaded with fiber and should be included in this diet.

Whole Grain Foods:

Whole grain foods are 28% fiber. They include rice, oatmeal, whole oats, popcorn etc can be included.

Dark Chocolate:

This can also be taken when on a high fiber diet since there is 10.9 grams of fiber per 100 grams of dark chocolate.

Other Foods: Turkey and eggs.

Benefits Of The Diet

fiber diet

Smooth Bowel Movement: Many stomach problems arise when the bowel movement is poor. These include as constipation and cramps. Fiber is said to relieve from these conditions by softening the stool content and making it easier to pass.

Reduces Cholesterol: Beans, flax seeds and oats help reduce cholesterol levels. Other than that, they also help keep the heart health in check and reduce stomach inflammation.

Balanced Blood Sugar Levels: Diabetic people should eat high fiber containing foods as they contain soluble fiber which helps to slow down the absorption of sugar. People who include the recommended amount of fiber in their diets also have a reduced risk of getting type 2 diabetes.

Weight Loss: Weight gain is a growing problem around the world and there are countless diets which claim to help lose weight but it confuses people. The simple solution lies in turning towards high fiber foods because they kill cravings as they help a person feel fuller for longer and suppress hunger. Hence, less amount of calories is consumed which helps reduce weight.

The Verdict

A high fiber diet definitely helps control weight, and improve stomach health. However, make sure you don’t go overboard and eat too much of fiber content at once because that can cause problems.

Make sure to stick to the recommended diet or there’s an even better option, consult a nutritionist to know about how much fiber should you include in your diet.

What is a High Protein Diet?

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Proteins are the building blocks of body mass as per the NIH (National Institute of Health), which is why consuming the right amount of proteins on a daily basis is a must. Sadly most people don’t give much attention towards their protein intake and miss out on the many health benefits it provides such as improved bone density, improved muscles and flawless skin.

Proteins help build the body composition, repair damaged tissues and also aid in the growth of newer tissues. Besides these, there are several other benefits of proteins as well. Keeping the health benefits of proteins in mind, nutritionists came up with a high protein diet which included foods that are loaded with higher concentration of proteins in them.

The daily recommended amount of taking proteins is 0.8 - 1 grams of protein per kg. Meaning, if a person weight 100 kg then they need to take 100 grams of proteins per day.

What Is A High Proteins Diet?

A diet that includes foods which are rich in proteins makes up a high protein diet. A lot of nutritionist recommend this diet to people who are suffering from weakness and a lack of proteins. Other than this, athletes are also often recommended a high protein diet to recover faster after a workout session.

The foods included in this diet are fish, seafood, meat, dairy and all those foods which contain good amounts of proteins. Eating these foods not only increases the amount of proteins intake but also provides with many health benefits.

Foods To Eat In A High Protein Diet

Fish: Fish is 44% proteins which is why including this is a must. All kinds of fish are allowed to eat when you’re on a high protein diet including tuna, mackerel, salmon etc. Other than that, fish is also loaded with omega-3 fatty acids which contains a hormone called leptin.

This hormone helps to speed up the metabolic rate which is why fish is one of the most important foods one needs to take in this diet. Flawless skin can also be obtained when you keep eating fish at least twice a week. Apart from that, it also contributes in enhancing eye sight.

Meat: There is 52% proteins in meats which is why they are highly encouraged. However, do not consume a large quantity of meat on an everyday basis because they can cause digestion problems. The wise choice is to have a meaty dish at least after a one day gap. Make sure you wash the meat nicely so that there’s no bacteria left on the skin. Also, try to avoid restaurant meat as much as possible because it may cause you to fall ill.

More Lean Meats

Eggs: Eggs provide us with many essential vitamins, minerals, healthy fats, and not to forget the eye-protecting antioxidants which lots of people lack.

Whole eggs are rich in protein while the egg whites are almost pure protein. Hence, consuming egg whites is a much better choice. Include eggs in the breakfast everyday to keep your protein intake balanced. There is 6 grams of proteins in one egg.

Milk And Dairy: Milk is an excellent choice and is said to be a source of high-quality protein. However, there are many people who may be intolerant to milk and may be missing out on the protein intake. For them, taking certain dairy products which they are not intolerant to can be of great help.

Besides protein, milk also provides us with calcium that is beneficial for the bones. Milk contains little calories and a single cup of whole milk gives us 8 grams of protein and 149 calories.

Lean Beef: Lean beef is very high in protein, and also tastes very good when cooked in olive oil or other healthy oils. Besides protein, you get many vitamins such as vitamin B12 and many other nutrients too which are beneficial for the body.

There are 22 grams of proteins in 85 grams of cooked beef. Other than that, 10% fats and 184 calories is what you will get in one serving of lean beef.

Protein Shakes: Protein shakes are also very beneficial and almost all athletes and gym enthusiasts prefer them over junk food since they are full of proteins and help them build muscles.

Benefits Of A Protein Diet

High Protein Diet

Builds Muscle And Mass: The protein we consume from the diet aids in building muscle tissue in our body. It not only helps us get into shape but also provides us with inner strength as well. Moreover, it also repairs the damaged tissues in the body by replacing old tissues with new ones.

Helps In Weight Loss: A high protein diet can help a great deal in losing extra pounds of fat in the body. Various researches have shown that a diet which contains higher amounts of proteins helps preserve muscle and lose fat rapidly.

Suppresses Hunger: Proteins have the ability to keep you fuller for longer times. This kills your craving to eat after every few hours and go overboard on calories thus helping in weight loss.

The Verdict

A high protein diet is an excellent diet for people who want to build lean mass and feel energetic at all times. This diet is also very easy to follow with loads of benefits.

The Whole 30 Diet Plan

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This is an aim based diet which is rapidly gaining popularity due to the results it produces. Certain foods are linked to poor health which is why this diet encourages to cut them off for a month. Doing so brings a change in the lifestyle and more importantly, in the eating pattern.

This eating pattern helps to bring many health benefits in a person both physically and mentally. Some people think that this diet is just like all the other fad diets which people leave half-way but that’s not the case with the whole 30 diet because changes soon begin to appear and then you get hooked.

What Is The Whole 30 Diet?

The purpose of introducing this diet was to reset the metabolism by not only including clean foods that are healthier for the body but also by adapting to an entirely new eating pattern.

This diet was invented by 2 sports enthusiasts who also happen to be nutritionists so they came up with a diet plan to help people stay fit and healthy by changing their eating pattern and excluding unhealthy foods for a 30 day time period.

The main goal of this diet is to lose weight because it restricts from all those foods which contribute to weight gain. Other than that, there are many other health benefits as well. Most importantly, this diet has the ability to alter the affection people have for certain foods which they can’t seem to avoid at any cost even if those foods are bad for the health. So, apart from helping lose weight, it also helps to build food tolerance. 

Foods To Eat In This Diet 

Unprocessed Meat: Unprocessed meat is highly encouraged in this diet since it provides a great amount of proteins. Proteins are the building blocks of the body and help to make our immune system stronger and also help in tissue growth and repair. Therefore, meat should be included when you’re on a whole30 diet. 

Fish And Seafood: Since carbs are linked with weight gain, this diet emphasizes to include fish in the diet as it is 0% carbs, 18% fats and 44% proteins. Fish like mackerel, tuna, salmon etc can be eaten. Other than that, seafood including shrimps, crabs, lobsters etc., are also allowed in this diet.

Fruits: The whole 30 diet is strict about taking plenty of fruits because they account for a large part of minerals, vitamins and similar nutrients that are required by the body for all the functions to work properly. Apples, bananas, oranges, blueberries and all other fruits are encouraged to be eaten in this diet since they are packed with healthy nutrients.

Veggies: Vegetables are a great source of nutrients and are also low on fats and calories. Hence, they aid in reducing the weight. Apart from that, they are healthy to eat as a number of diseases are kept away when you include a variety of healthy vegetables like spinach, zucchini, kale, and broccoli in your diet.

Seeds And Nuts:  Except peanuts, all kinds of nuts and seeds can be taken in the whole 30 diet. The reason to exclude peanuts is because they are legumes.

Eggs: Eggs are allowed in this diet.

Foods Not To Eat In This Diet

Artificial Sweeteners and Sugar: All products that contain artificial ingredients to sweeten foods are prohibited in this diet. These include maple syrup, raw sugar, honey etc.

Dairy Products: Except ghee, every dairy product is restricted from this diet.

Grains:  Corn, oats, rice, quinoa, wheat, millet, kefir, butter are all restricted in the whole30 diet.

Soy: All kinds of soy and the products derived from it are prohibited in this diet.

Pulses And Legumes: Except for green beans, sugar snap peas and snow beans, all kinds of legumes and beans are restricted for 30 days.

Alcohol And Smoking: Strictly prohibited.

Benefits Of The Diet 

Whole 30 Diet

Weight loss: Since the diet restricts much of the calorie packed foods and turns the dieter to more healthy and hunger suppressing foods, the weight is decreased significantly.

Great Amount Of Energy: Since this diet is a highly nutritious diet, it provides with boundless energy which runs for an extended period of time compared to other diets.

Improved Skin: One of the most common reasons to have a dry and unhealthy skin is to eat unhealthy foods which lack the necessary nutrients. With fish, seafood and other protein packed foods, the skin is improved and nourished.

Improves Sleep: Insomnia is common among people who are eat unhealthy foods. This is because it affects the metabolism and disturbs the sleeping pattern. But, this doesn’t happen when you’re on a whole30 diet since it contains foods which are healthy and also helps to regulate and speed up the metabolism. As a result of which, sleeping pattern is improved.

What To Do After 30 Days?

The whole 30 diet is meant to follow for 30 days only, after which the dieter needs to start consuming foods they had restricted themselves from and keep an eye on their health and weight too.

This is done by gradually introducing foods which you haven’t eaten for the past 30 days but in smaller amounts. But, this does not mean you can eat anything and everything. You still need to find a balance.

The Verdict

The whole 30 diet is aimed at resetting eating habits of a person and helps them, cut off from foods that are unhealthy.

What is a South Beach Diet?

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Weight gain is a growing problem not only in the US but the entire world. There are many diets out there which claim to reduce weight rapidly but they do so by excluding most of the foods and putting people on a strict diet, which can be hard to follow. However, the south beach diet is different.

While this diet is also a weight loss diet but it doesn’t require the dieter to stay empty stomach all day. Instead, it contains foods which are not only effective at reducing weight but promoting heart health too.

What Is The South Beach Diet?

South Beach Diet

Dr. Agatston invented the south beach diet in the 90’s. He was researching on the dieters who were on the atkins diet and found that many on the atkins diet saw good results. He did approve of the atkins diet but was not comfortable with high fat foods allowed in the diet which affected the heart health.

So, in short, he didn’t like the idea that weight loss diets excluded overweight people who had heart conditions which is why he came up with the south beach diet. The south beach diet involves eating low glycemic-index carbs, unsaturated fats and lean proteins. He prescribed the diet to his patients and tried on himself too and got good results.

There are 3 stages which make up this diet. The first 2 stages are focused on losing weight and the last one helps maintain the weight. 

Stage 1

The hardest to follow is the first stage. It lasts for 14 days and the dieter must exclude all high carb foods, grains and fruits. Doing so helps decrease the blood sugar levels and balance hunger. This stage can help lose 3 to 6 kgs in just 14 days if done right.

The proportions to eat food in the first stage involves eating three meals containing veggies (non-starchy), lean proteins, healthy fats and legumes but in smaller amounts. Apart from that, two healthy snacks are also to be eaten between the meals.

Foods To Eat In Stage 1: 

  • Soy
  • Eggs
  • Tukey
  • Fish
  • Lean meat
  • Skinless chicken
  • Low fat cheese
  • Low fat milk.
  • All veggies except yams, peas, beets, carrots,, white potatoes, corn, turnips. 4-½ cup daily.
  • ⅓ or ½ of legumes.
  • 28 grams of nuts and seeds.
  • Vegetable, monounsaturated and seed oils (2 tbsp per day).
  • Sugar free sweets (100 calorie per day).
  • All types of condiments
  • Moderately caffeinated beverages are allowed.

Foods To Avoid In Stage 1:

  • Whole milk
  • Coconut oil
  • Butter oil
  • Refined sugar foods.
  • Grains
  • Fatty meat
  • Alcohol

Stage 2

This phase is for an indefinite time as the dieter needs to continue to eat specific foods in this diet until they reach the ideal weight. It commences on day 15th and the dieter can reduce 1 kg per week.

The foods to eat in this stage are same as stage 1 with some additions. Small portions of fruits and whole grains can be included with a bit of alcohol as well.

Foods To Eat In Stage 2:

1 - 3 servings of fruits per day.

1-4 servings of starchy food and whole grains.

One light beer.

Foods To Avoid In Stage 2:

  • Sweeteners
  • Fruit juice
  • Fatty meat and poultry
  • Butter and coconut oil
  • Whole milk
  • Beets, corn and white potatoes
  • Dates, figs, pineapple, raisins and watermelon
  • Foods made with refined flour or sugar 

Stage 3

This stage starts once you reach the ideal weight. In this phase, the foods you ate in stage 2 are continued and you can include other foods and occasional treats as well. However, if the weight begins to spike quickly, then back to square one, meaning, back to stage 1 again and repeat the process. The foods to eat and restrict in this diet are same as stage 2.

Benefits Of The Diet 

Weight Loss: The main aim of this diet is to help reduce weight. Since the diet contains many high protein foods and low carb foods, it makes a perfect combination to improve the metabolic rate of the dieter. Doing so, improves digestion, burns fat fast and increase metabolism. This is what helps to shed the extra pounds of weight without having to stay hungry for longer.

Good Heart Health: According to a study, some overweight people were recommended a south beach diet and they managed to reduce as much as 11 pounds in just a few weeks with improved health heart.

Suppresses Hunger: There’s a difference between staying hungry and not feeling hungry. While most of the diets involve taking small proportions of food, such is not the case with this diet. It encourages eating the type of foods which help suppresses hunger and making the dieter have a feeling of being full. This is what keeps the calorie levels balanced and trigger weight loss.

Easy To Follow: The biggest benefit of this diet is that it is easy to follow for a long time. This is because you can start to have your favorite foods once you lose weight (after a month). So, in short, this diet doesn’t kill food favoritism and still allows you to eat favorite foods but gradually and in small proportions.

The Verdict

The south beach diet is a commendable diet since it helps to reduce weight quickly, helps to keep it maintained and also keeps the blood sugar levels balanced to ensure good heart health.

Reverse Dieting-The ultimate fat burning diet and Muscle gain technique

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When we think of dieting, we usually think of reducing food intake and cutting down on certain foods in order to lose weight. But as the name suggests, reverse dieting is opposite of it. Reverse diet encourages to eat more but in a strategic way in order to burn fat. Reverse dieting is controversial as there are a lot of critics. However, some people are also in support of the oncep.

Research agrees that dieting is not for everyone. It is very difficult to stick to a diet. Plus, there is always the risk of gaining even more weight once you move away from dieting, which is why many people stay away from dieting.

Here’s where reverse dieting comes into play. It not just helps to achieve a slim and toned body but also helps to keep it maintained. Let’s find out more:

What Is Reverse Dieting?

In this type of diet, calorie intake is increased gradually. A high protein diet is taken along with some heavy weight lifting. The aim of the diet is to increase the amount of foods while keeping an eye on your weight.

Most of the weight loss diets encourage to decrease calories as much as possible. Health experts have actually shown a red flag to this approach because decreasing calorie intake too fast is disastrous and may trigger homeostasis in the body. Homeostasis is when a person decreases their calorie intake to such an extent that it damages their metabolic system.

For instance, some diets prefer to lower calorie intake to 1000 calories a day and encourage to do cardio exercises as well. However, this doesn’t seem to work for some people because their body gets into homeostasis and their weight remains unchanged.

This is why many experts recommend to try reverse dieting because it works to alter the calorie intake but systematically and slowly so that the metabolic state of a person isn’t harmed.

Foods To Eat In A Reverse Diet

Reverse dieting works by following two things: gradually increasing calorie intake by mixing a high protein diet with it.

High Protein Diet: Protein containing foods are said to do wonders for the body as they help to improve the body composition. Other than that since the diet encourages to work out too, protein helps build lean mass and recover faster after workouts.

The right way to include protein in your diet is to take 1 gram of protein per pound of weight. For instance, if you weigh 130 pounds then you need to add 130 grams of protein in your diet. 

Protein Foods You Can Include: 

Fish: Fish contains 44% proteins and 18% fats which is why it is great to eat on a reverse diet. They promote muscle growth in the body and also help to burn fat. A variety of fish can be eaten in a reverse diet including tuna, mackerel, salmon etc. Other than that, fish is packed with omega-3 fatty acids which contains a hormone called leptin. This hormone helps to improve metabolism which is why fish is a must in most diets.

Meat: Meat can be eaten in this diet but in lower amounts. They may be rich in proteins but only contain 6% fats and may decrease the calorie intake at a faster rate, therefore, smaller amount of meat is allowed when on this diet.

Milk And Dairy Products: They are high in calories and should be included in a reverse diet. Milk is said to contain 42 calories with 6% protein and helps to increase the calorie intake gradually. One glass of milk everyday can do wonders. Other than that yogurt and cheese can also be taken but in smaller amounts.

Fats And Oils: Olive oil, palm oil, soya bean oil, peanut oil, sesame oil contain good amount of calories. They help to balance the daily calorie requirement a person has. They are said to provide 900 calories per 100 grams.

Nuts And Seeds: More than 700 calories can be obtained by eating nuts and seeds per 100 grams. They include hazelnuts, pecans, brazil nuts and more.

Other Foods: There are a whole of foods which contain a rich amount of calories such as avocados, chocolate, and whole grains.

How Much Proteins And Calories To Take?

Reverse Diet

We do know now which foods to eat in this diet but what we don’t know is how much to eat. In case of proteins, include 1 gram per your body weight. For calorie intake, here’s what you need to do:

Find out the amount of calories you’re taking every day by noting down the foods you eat and how much calories they contain and then add 150 grams of calories to the amount after every week. This will gradually increase the amount of calories you take every week and put you in reverse dieting.

Benefits Of Reverse Diet

Strength: Unlike other diets, a reverse diet doesn’t drain you. Calories provide us with energy and since this diet encourage to increase calories and not decrease it, good amount of energy is sustained. Hence, your strength isn’t compromised.

Muscle Building: A reverse diet isn’t just to maintain weight, it also helps to build muscles as you give thorough attention to proteins. This is why it is a good diet for athletes.

Improves Metabolism: A major reason why this diet works is due to its impact on metabolism. This one works on your rate of metabolism and helps you reduce weight by burning the right amount of calories.

The Verdict

Reverse dieting is gaining popularity and is said to display positive results. If you too are scared to go on a weight loss diet but leave it mid-way then it’s time to turn to a reverse diet.

Weight Loss for Women

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How to lose weight fast for women can be achieved. Weight loss isn’t easy – no one can deny that. However, despite being one of the hardest things to do and accomplish in this age of fast food, high fructose ingredients and convenience, it’s still the one thing that nearly 100 percent of woman across the globe think they need to do. If you’ve already started your weight loss journey but have recently hit a plateau, what’s next? Well, we’ve got 10 simple and expert-approved tips that will help you burn fat and boost your metabolism stat.

How to lose weight fast for women Guide.

Tip #1: Manage Your Sugar Habits

Trust us, we love a sweet treat as much as the next person, but we’ve got to admit that sugary foods are nothing but trouble. This is especially true if you’re trying to shed weight fast. While a high-sugar treat might satisfy you in the short term, they’ll lead your body into a downward spiral of cravings. The end result is likely a sugar and fat loaded food binge that will end with you back at square one.

Tip #2: Find Better Ways to Cope with Stress

Stress is one of the biggest contributors to weight gain (aside from plain nasty eating habits) in today’s professional world. Why? The answer is in the hormone known as cortisol. Nicknamed the stress hormone, cortisol is produced when an individual is dealing with high-stress situations. Cortisol is also directly linked to increased fat storage, cravings and binge eating. If you’re dealing with some stressful situations at work or at home, it’s time to find ways to solve those issues or find a better way to cope with the stress. High intensity exercises like boxing are particularly helpful if we do say so ourselves.

Tip #3: Ease Up on the Red Meat

Tons of people talk about how getting a decent amount of protein daily is crucial to a healthy diet, and yet here we are asking you to lighten up on the meat. Well, guess what? Red meat, and meat in particular, isn’t the only way to get your daily recommended amount of protein. Additionally, cutting meat is a great way to lose pounds. In fact, some reason shows that a vegetarian diet can actually boost weight loss. Some easy alternative sources of protein are beans, dried peas, chickpeas and lentils.

Tip #4: Go Loco Over Avocados

If you’re already an avid avocado lover, then you’re going to get a kick out of this one. Avocado tends to get a bad rep because it’s high in fat, but studies show that just adding a serving of avocado to your lunch daily will help keep you satiated for a much longer period of time. This means less junk food munching and decreased cravings. If you’re not too keen on adding it to your lunch, try having half an avocado for an easy and tasty snack. Just grab a nice and ripe avocado, give it a light sprinkle of sea salt then devour with a spoon. So, so good!

Tip #5: Tone Up and Work Out at Home

Gym memberships are probably one of the most wasted commodities out in the market right now. People keep signing up for the gym, thinking that they’re going to be there multiple times a week only to feel excessively lethargic at the end of the day. Not only are these people wasting tons of money, they’re also not reaping any of the benefits that the gym has to offer. One easy way to reverse this and to help with rapid fat loss is to check out some free workout routines on Youtube that you can do at home.

Tip #6: Get A Reality Check

A lot of the times, we women tend to put the real work off because we think that although we need to lose weight, we’re still alright. If this is you, then it could be time for a reality check. There are often times when we think we’re in good health when there are already some pretty serious problems developing. Who better to hear that from than a health care professional. Research shows that patients who hear they need to lose weight form their doctors we’re able to lose roughly 10 percent of their body weight.

Tip #7: Learn to Love Your Body

When it comes to getting healthy and shedding the pounds, attitude can be everything. Therefore, if there were ever a time to start loving yourself and all of your imperfections, now would be the time. Body positive or remaining positive about yourself through the whole process of losing weight, has been shown to actually contribute to weight loss. So, ladies, when you look in the mirror, accept yourself for what you are – flaw some.

Tip #8: Drink Some Green Tea

There’s just something about tea that women tend to gravitate to, and good thing too because green tea has some great health benefits whether you’re trying to lose weight or not. Green tea is known to boost your metabolism and help keep your energized throughout your workouts. In fact, studies show that people who ingested green tea extract with every meal experienced a 4 percent increase in their metabolic rate.

Tip #9: Avoid that Sugary Cocktail at Ladies Night

It should be common knowledge by now that alcohol is pretty bad for our diets – especially when it comes in the form of a cocktail that has all kinds of syrups added to it. While we can’t deny that having a drink is awesome, it’s not awesome at all for your metabolism. As a rule of thumb, if you’re trying to drop pounds, stay away from alcoholic beverages.

Tip #10: Try Some Yoga

weight loss for women

If you’ve never tried yoga before, now’s a good time to try and take it up as a new hobby or your new favorite work out. Not only has yoga been shown to burn some serious calories (hot classes, please), but it’s also great at helping you manage your stress. Win-win, right?

Is stress and weight loss Related?

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If there’s one thing that is an unavoidable part of life, it’s probably going to be stress. Every day comes with new stressors and even some anxiety, whether it’s at work or at home, and unfortunately, this can greatly affect our health if we’re not careful. When we think about stress in the context of weight, we usually relate it to weight gain. This is because stress releases the stress hormone called cortisol into our blood stream.

When this hormone is released, more often than not, it triggers cravings and increases our chances of binging or overeating. Another effect of cortisol is an increase of insulin levels in our bodies, which causes cravings for foods that are high in fat and sugar in particular. Did you know, however, that stress can actually also cause weight loss in some individuals? There are six particularly common reasons for why stress could actually trigger unhealthy weight loss in some people.

Stress-Triggered Digestion Issues

Remember how we mentioned earlier that stress can take a negative toll on our health? Well, one of those particularly nasty illnesses that can result from stress are stomach and gastrointestinal conditions. Peptic ulcers are one of the more common issues that arise in the digestive system due to stress, and boy are they painful. Ask anyone who has ever had an ulcer and they’re probably going to tell you about how they couldn’t bear to stomach anything while they were healing from it.

Actually, any kind of gastrointestinal issue will likely arise in people who already have poor eating habits to begin with. These poor eating habits will lead to depletion of fat stores as well.

Worsening Eating Habits

While stress does trigger most people to eat, in other individuals, stress can lead to a disinterest in food. The likelihood for this is higher in people who tend to experience anxiety or get depressed when they are stressed out. Intense stress can make many people feel as though they simply have no appetite as well or perhaps make them feel like they won’t be able to keep any food down. The prolonged disinterest in food, which is essentially you are starving yourself, leads to rapid and massively unhealthy weight loss.

Release of Corticotrophin in the Body

Cortisol is the most well-known hormone that is released during periods of stress, but there is actually also another hormone that our bodies can produce at this time called corticotrophin. Which hormone is produced in higher quantities tends to differ in people, though most people produce more cortisol. However, when corticotrophin is produced in a higher concentration, it leads to appetite suppression. For people who are trying to lose weight, this might sound like a good thing, but it’s unhealthy weight loss and you shouldn’t be trying to trigger stress to achieve it.

Getting the Jitters

Have you ever seen someone who develops physical ticks when they’re nervous? These ticks can come in the form of shaky legs, frequent pacing or jerking of random body parts. This kind of physical response to stress is known as hyper-stimulation and is another one of the common causes of weight loss in people who are experience high stress levels.

This stress-response makes it very hard for the individual to relax and get rest, which means that it’s extremely tiring and will likely lead to more problems in the future if not handled properly. The constant movement of the body will also require much more energy which means fat stores in the body could be depleted.

Abrupt Lifestyle Changes

Sometimes, when we’re in high stress situations that can last for prolonged periods of time, it can cause changes in our lifestyles. For example, people who have started to experience panic attacks develop tendencies to stay home or indoors more often and perhaps even consume less alcoholic beverages to minimize the frequency of their attacks. For people who respond to stress through anxiety attacks or panic attacks, there is a tendency to lose weight because they begin to socialize less and also get less physical activity in. This leads to loss of muscle mass, eating far less calories and lethargy in many people.

Less Nutrient Uptake

Not many people know this, but stress actually hinders our body form fully absorbing and processing the nutrients that we’re supposed to be getting from our food. Not only does this make us more susceptible to illnesses due to a weaker immune system, it can also lead to drastic and sudden weight loss.

At What Point Should You Be Concerned?

stress and weight loss

It’s normal for our body weight to fluctuate regularly and this could be due to numerous factors like water retention or a particularly large meal. However, weight loss caused by stress, when it goes overboard, should definitely be a cause for concern and should be something that you bring to the attention of your health care professional.

If you’re losing over 5 percent of your total body weight monthly for six months or more, then it’s a sign that there’s a legitimate cause for concern. This kind of rapid weight loss, when caused by stress, could indicate that you’re also not properly fueling your body. Other symptoms to look out for include loss of appetite or anorexia, tiredness, fatigue, change in toilet habits and increased infections or sicknesses.

How to Manage Stress Related Weight Loss

If you’re experiencing stress related weight loss, you really need to take extra care in managing your eating habits so that you don’t continue down that road. There are so many more critical illnesses that can arise out from stress induced weight loss, that it’s extremely crucial to get a handle on it as soon as possible. Some tangible steps to take to manage the weight loss would be to eat more, meaning you have to avoid skipping meals as much as possible, find ways to reduce stress levels, eat food that produce serotonin, exercise regularly and try various ways to slow your metabolism process.

10 Easy and Simple Ways to Drop Weight fast for Men

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Ever heard that saying that men have it easier when it comes to weight loss? Sure, it’s true in the sense that we tend to lose weight and fat faster than women, but that doesn’t mean that we don’t hit our fair share of bumps in the road. Plateauing is real for the male species, especially when we’re trying to bulk up and shed fat fast. If you’re one of the men that have hit this snag, we’ve got some easy tips to help get you back on track for rapid weight loss.

#1: Eat Mindfully (aka Watch What You’re Putting in Your Mouth)

When we’re hanging with the guys or just doing something that needs our concentration, it’s easy to overdo it. This is also the case when it comes to our favorite foods or snacks that are just down right delicious. Sure, men burn calories much faster than women, but that doesn’t give us the license to throw whatever we want into our bodies and not face any repercussions. When you’re eating something really good, keep an eye out. In fact, it might be best to just not do anything else while you’re eating.

Try to be mentally present when you’re enjoying your meals so you can practice eating mindfully. If you’re snacking, eat something that takes some work to get into your mouth like pistachios. It will help slow you down and will also give you some very obvious visual clues as to how much you’ve already eaten. When you’re more aware of what’s going into your mouth, you’re more likely to save yourself from over eating, which is crucial if you want to drop weight fast.

#2: Start Your Journey in the Kitchen (aka Get Your Meal Prep On)

Drop Weight fast

More men need to start getting into the kitchen. Not just because we ought to give the special ladies in our lives a break from doing all the work, but also because it’s so much better for you to be making your own meals if you want to drop the weight. Meal prepping? It’s a man’s best friend. Especially when you’re all about cutting fat percentage and getting those gains. It’s also not that big of a hassle. Sure, meal prepping will take you about 2 or 3 hours a week, but not only is it worth it, you’ll also get much faster at it as time goes by.

Meal prepping serves a ton of purposes, the foremost of which is that you can control what you’re eating. Having meals ready ahead of time means you’re less likely to reach for the phone and order some take out. It also makes you less likely to splurge on unhealthy food while you’re at work. Planning your meals out also means you’re carefully making sure that you’re getting the nutrients you need to meet your health goals.

#3: Don’t Just Pump Iron, Eat It Too

There’s nothing we love more than pumping iron, especially on the stressful days. But it isn’t enough for us to be pumping iron in the gym. We’ve also got to be eating our fill of iron too. Not many guys know this, but when you don’t get enough iron in your body, you’re actually decreasing the amount of oxygen that gets distributed to your cells. When this happens, your metabolism slows down pretty quick.

It’s absolutely important for us to make sure that we’re getting up to 4 servings of iron a day. That means adding tons of iron-rich foods into our diet. If you don’t get enough, maybe it’s time to look into an iron-supplement. Whatever the case, if you’re feeling fatigued or weakness, there’s a good chance that your body is low in iron and desperate to be fed some of it.

#4: Hop on the Interval Training Bandwagon

If you haven’t started incorporating interval training into your workouts, then you need to get on that train quick. At this day in age, when there’s always too much to do and too little time to get it done, it’s important to start getting more out of the time that you have in the gym. Interval training is the best way to do that. Not only are you giving your body a great workout, you’re also giving your metabolism the huge boost it needs to help melt the fat away from your physique.

If you’re an avid runner, one easy way to add intervals to your run is to add a 30-second or 1-minute sprint between every 5 minutes of your usual pace. Running a treadmill? You can try changing your incline at one minute intervals to push your body. Trust us. You’ll get so much more out of 30 minutes that you’ve ever gotten before and your body will thank you for it.

#5: Try Something New

There’s a reason why culture calls us guys creatures of habit. It’s pretty tough to get us to try new things especially when it comes to our workouts and the sports we like to do. So here’s some science to put things into perspective for you if this is what you’re like. When you do an activity over and over again, your body will adapt to it. As your body adapts to the activity, you’ll burn fewer calories than usual. Don’t let your body get to that point of complacency just because you’re not a fan of trying new things or incorporating different routines to your workouts.

Give cross training a chance, work on a new muscle group, forego your usual morning run for an hour on the bike. Whatever it is, just mix it up. The new effort will renew the fat-burning power of your body and result in a higher metabolic rate for your post-workout caloric burn. Why does this happen? Well, because your body isn’t used to the new exercise, it needs much more time and much more fuel to recover and re-distribute oxygen back to your whole body.

How to lose 10 pounds in a week?

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How to lose 10 pounds in a week

How to lose 10 pounds in a week is the question many asks themselves if it can be done. Whenever we mention losing 10 pounds in one week, people tend to look at us with their crazy eyes and wonder what in the world we’re thinking. Sure, it sounds like a truly difficult feat to accomplish, but it’s definitely not impossible to do. It takes a lot of sacrifices, tons of dedication and exemplary commitment to get it done, but you can do it if you’re serious about making a change in your life and in your health. If you’re serious about dropping 10 pounds in just 7 days, these are the things that you’re going to have to make sure you accomplish.

Tips on How to lose 10 pounds in a week

Eat Less Than You Burn in 24 Hours

It should go without saying that if you’re aim is to lose 10 pounds in a week, that you’re going to have to create a pretty large caloric deficit for yourself. In simpler terms, you’re going to have to burn much more calories than you eat in a day or take in much fewer calories than you burn in the span of a day.

This is probably the most basic secret to weight loss, and although it’s simple in theory, it’s definitely much harder to apply in real life as we all know. A single pound is equivalent to 3,500 calories so you’ll need to be burning about 5000 calories a day to lose your desired weight within the given time of 7 days.

Make Water Your Main Beverage Choice

Okay, let’s make this clearer. Water shouldn’t just be your main choice of beverage. It should be your only choice of beverage. Drinking water, especially when you’re trying to lose weight, is absolutely essential.

We’d go as far to saying that water is a dieter’s best friend. Any other kind of beverage could and should be labelled your personal enemy throughout this week-long period of weight loss. Drink water doesn’t just keep you hydrated, it also makes sure that you stay full and avoid binge eating or indulging in cravings. Also, staying hydrated makes sure that your metabolic rate stays up.

Ditch Every Form of Carb Possible

Simple and refined carbohydrates are delicious but they’re terrible for weight loss. If you really want to lose 5 to 10 pounds in a week, you’re going to have to sacrifice every single carb in your life to reach your goal.

The usual carbs to stay away from are bread, rice, pasta and potatoes, but carbs can actually also be found in foods like honey, molasses, syrup, fruits and packaged cereals. Cutting all forms of carbohydrates from your diet is a huge factor in losing the weight you desire to lose.

Choose Lean Meat

Carbs aren’t the only enemy to weight loss. Meat can actually be a huge contributor to calories in our diets as well, especially if we’re not smart about what meats we eat. Red meat can be very high in fat which means ingesting more calories than we need. The best thing to do is to choose red meat that is 98% lean.

If you’re really committed, the optimal weight to cut the weight is to eat chicken breast with no skin or opt for fish instead. You can also cut meat out of your diet altogether and consume edamame or tofu as your protein instead. Trust us, cutting meat does wonders for weight loss.

Practice the King-Prince-Pauper Principle for Your Meals

There is a popular phrase that made its rounds amongst dieters for a while that goes like this, “Eat like a king for breakfast, a prince at lunch, and a pauper for dinner.” It’s an accurate phrase to use and apply to your diet, especially if you’re trying to drop 10 pounds in just a week. Jump-start your metabolism with a nice, nutritionally balanced breakfast that will give you the energy to last until lunch.

Additionally, make dinner that lightest and smallest meal of your day. One sample meal plan would be to eat an egg-white omelet loaded with spinach and chicken breast for breakfast.

Add to this a serving of banana and even some fresh berries to really give your morning a nutritional edge. For lunch, have a serving of salmon alongside a salad (vinaigrette dressing please!) and a half serving of quinoa. Snack on a handful of nuts to tide you over for dinner, which is a stir-fry of your favorite vegetables.

Walk as Much as You Can

The average person is supposed to get about 10,000 steps in daily to maintain good health. It should go without saying, therefore, that if you really want to drop 10 pounds in a week, you’re going to want to be walking everywhere that you possibly can.

Whether you need to run to the bank, go for a grocery trip or get to the 2nd floor from your ground floor office, walk. This isn’t just great for your overall cardiovascular health, it’s also fantastic to help you shed the weight you want to.

If you’re lazy and have a hard time convincing your body to walk, then try to look at each opportunity to walk as a means to get closer to your weight loss goals. Sooner or later, you’ll learn to love it and we’ll even go as far as to bet that your body will look for it.

Make Time to Work Out

Tips on How to lose 10 pounds in a week

90 percent of the weight loss battle is fought in the kitchen, but that doesn’t mean that you should neglect exercise. After all, as we mentioned earlier, you’re going to need to be burning quite a bit of calories to reach your goals. When you work out, choose exercises that will give you the most bang for your buck, so to speak.

Make use of those cardio machines that people tend to avoid at the gym, try some cross training to burn calories and build strength and endurance at the same time, or even try some dance classes. Our favorite, however, definitely has to be interval training. Not only do you get awesome post-workout caloric burn, you’ll also get more out of 30 minutes than you will elsewhere.

how to lose 10 pounds in a month?

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How to lose 10 pounds in a month can be simple. If only there were a magic pill that we could take that would automatically transform our bodies into our ideal weight and shape, right? We’re pretty sure that whoever invents that wonder will be an instant billionaire overnight. Unfortunately, we live in the real world and if we really want to drop the weight we’ve got to get our heads out of the clouds and into the mindset of getting hard work done both in the kitchen and in the gym.

If you’re trying to lose ten pounds in a month, then you’ve got a steep road ahead of you, but the awesome thing is that it’s not impossible to do. With dedication and commitment (seriously guys, it’s time to stop lying to ourselves about health), you can lose those ten pounds in just thirty days. Here are some helpful tips to help you get started on your weight loss transformation.

Tips How to lose 10 pounds in a month

Teach Yourself to Enjoy Fish

For many of us, red meat is where it’s at. From those juicy medium-well steaks to burgers fresh from the grill, it’s hard to say no to a heaping portion of good old red meat. However, as much as we love our red meat, there’s no changing the fact that eating too much of it is terrible for you. In fact, you should probably be keeping your red meat intake to just once or twice a week. Since this is the case, it’s time for us to start learning how to enjoy fish as an alternate source of protein. Not only do regular fish eaters get great amounts of protein per serving, it’s also a fact that eating fish has been linked to lower levels of leptin in the body. Less leptin means a healthy metabolic rate and decreased likelihood of obesity, too!

Don’t Be Afraid of Snacks

How to lose weight in a month

Some people tend to think of snacking as the evilest thing ever when it comes to losing weight. This isn’t always true though. Snacking, or grazing as we like to call it, is actually a pretty good idea because it helps us keep our metabolisms active. Failing to eat and skipping meals leads to a decrease in our metabolic rates, which typically results in weight gain in the long run.

Spacing out roughly five smalls meals throughout your day (at 200 to 500 calories per meal), can help trick your body into thinking that you’re eating at a constant rate. This means that your metabolism will keep up a steady rate. Try to eat every four hours if you can manage, but remember not to overdo it. If you’re full, skip the meal. The trick is keeping your meals small enough that when the four-hour time frame elapses, you’re ready to have another meal.

Make Starch a No-No in Your Diet

There are some people who just can’t help but go crazy over carbohydrates. While we love a nice hot roll, straight out of the oven, there’s just no way to defend against the insulin surge that happens when you feast on refined carbs like bread, rice and potatoes. It causes a decrease in our metabolic rates which means extra padding on our love handles. Try switching to food items that are higher in whole-grains and cereals. For example, if you’re a bread lover, try going for breads that have whole wheat, whole oat or cracked wheat in the ingredients list as opposed to enriched white flour or similar.

Pace Around the Clock

When you’re trying to lose ten pounds in just a month, it’s important (or crucial, rather) to be getting as much movement in as you possible can. Sitting down at a desk? Try jiggling your leg throughout. Take some time to stretch after you’ve been at your desk for a while or maybe pace around the room if you’re on a call. It’s crazy how much fidgeting a little adds to your calorie burn. For example, there was a study conducted in the past on people who are natural fidgeters. Conclusions drawn from the studies show that people who fidget at a regular rate could actually burn up to an extra thousand calories a day. Research has also found that these kinds of people tend to store less fat in their bodies.

Add a Banana to Your Regular Programming

Bananas are magnificent fruits. Sure, they tend to be higher in sugar and calories than other fruits, but boy do they pack a mean punch of potassium. Potassium is great for our bodies because it helps us to regular the water levels in our system. This, in turn, helps drive up our metabolic rates to burn more calories. To put it simply, the more dehydrated you are, the fewer calories you’ll burn. Try to eat one banana a day and then supplement the rest of your body’s potassium needs with other high-potassium foods like milk and oranges.

Get Some Shut-Eye

We can’t emphasize enough how important sleep is to weight loss. In fact, we’d rather you get a full eight hours of sleep than spend an extra hour at the gym. It’s also a proven fact that getting an insufficient amount of sleep regularly is a huge contributor to weight gain. When we’re not sleeping enough, our bodies have a much harder time processing carbohydrates and it’s also much harder to muster the energy to get through our daily routines – one of which is exercise. How do you expect to burn calories if you don’t have the energy to get it done?

Keep Your Plate as Green as Possible

How to lose 10 pounds in a month

When you’re preparing your meals, try to keep the food on your plate as green as you can possibly keep it. After all, if you want to lose weight, eating a diet that is primarily plant based is the best way to ditch the pounds quick. Green vegetables are packed with fiber and are also fantastic protein sources so you’ll feel satisfied for longer without having to eat more calories than you want to.

7 of the Best Weight Loss Pills Available Today

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Losing weight is definitely a struggle for most people. However, for some of these people, it’s a little harder than usual. If you’re one of those individuals that just seems to have a more difficult time losing unwanted pounds, then you may want to consider looking into adding diet pills to your regimen. Now, before we get into the nitty gritty of the best weight loss pills available today, it’s important that you understand this: diet pills are not your magic solution to weight loss.

They’re also not going to give you the dramatic results you’re most likely hoping for. With the approval of a medical professional, diet pills can help promote weight loss provided that you’re maintaining a proper diet and have a regular exercise program in place. If you’ve got all of these things sorted, then you may want to look into some of the weight loss pills below.

#1: Caffeine Diet Pills

Caffeine pills are probably the most popular types of weight loss pills available in the market today. Since it is a stimulant, caffeine pills help to increase our metabolism. Studies have also shown that caffeine diet pills that contain herbs can help promote weight loss through the delay of gastric emptying. Delaying of gastric emptying means that the person taking the pill will stay full longer.

These kinds of diet pills are usually in the form of herbs like yerba mate, kola nut and guarana. If you are sensitive to caffeine, you’ll want to avoid choosing this kind of diet pill as it could trigger some unwanted side effects like nervousness and jitters.

#2: Green Tea Diet Pills

If you’re not sure how your body reacts to caffeine but you’re new to it, you may want to look into green tea-based diet pills; the reason being that green tea also contains caffeine, an active ingredient in most (if not all) diet pills.

However, what’s awesome about green tea weight loss supplements is that they also contain catechins as well as other nutrients and even antioxidants. Green tea diet pills help to accomplish a number of things, the foremost of which is increasing your metabolism.

It does this through the small amount of caffeine, yes, but mostly through the catechins it has. Simply taking the supplement on its own won’t contribute much weight loss, but if you combine it with a healthy and nutritionally balanced diet and regular exercise, it could give you the extra edge you need to shed more fat.

#3: White Kidney Bean Diet Pills

Few people realize that white kidney bean derived diet pills are actually fantastic as a supplement to a weight loss regimen. Found in diet pills as Phaseolus vulgaris, white kidney beans, or legumes, are known to prevent the breakdown and absorption of carbohydrates in the digestive system. Additionally,

white kidney beans are also known to assist in appetite suppression. Studies conducted on these kinds of diet pills have shown very promising results when combined with a reduced-calorie diet. On average, the participants of the study lost 6 pounds over a trial period of 2 months as compared to the 2 pounds lost by the control group.

#4: Chromium Diet Pills

Another diet pill that you might want to look into are chromium diet pills. Chromium is actually a trace mineral that is essential to our bodies because it helps control blood sugar. Chromium also fuels our bodies by facilitating the delivery of glucose to our cells, which is why this mineral is super important for people who live active lifestyles.

As a fast and easy source of energy, Chromium pills are also shown to help increase our body’s lean muscle mass, thus resulting in higher caloric burn.

While this kind of diet pill definitely comes with a ton of benefits, it’s still important to remember, as with all diet pills, that taking chromium supplements or diet pills alone won’t trigger weight loss. It will need to be coupled with a caloric deficit diet and exercise.

#5: Bitter Orange Diet Pills

In the family oranges, there is one in particular called the bitter orange that is rich in the compound called synephrine. This compound is related to ephedrine, which was a popular ingredient in a wide range of weight loss and diet pills.

In recent years, ephedrine has been banned in weight loss pills due to side effects, which gave way to synephrine to be studied further and developed as an alternative ingredient in weight loss pills.

Bitter orange diet pills assist in weight loss through the reduction of appetite and boosting of fat burn and metabolic rate. Studies show that including bitter orange or synephrine pills in a weight loss regimen results in a significant amount of weight loss.

Make sure to get your doctors approval before you take this diet pill, however, as synephrine is very potent and could have some pretty serious side effects if you do not take it carefully.

#6: Conjugated Linoleic Acid Diet Pills

Best weight loss pills

Over the many years of the weight loss industry, one of the most popular fat loss supplements has undoubtedly been conjugated linoleic acid or CLA for short. Essentially, CLA is a “healthy” trans-fat and is naturally found in animal-derived and fatty foods like cheese and butter.

Studies on the effectivity of conjugated linoleic acid shows that weight loss supplements with this acid as the main ingredient can help reduce appetite, trigger the breakdown of fats in the body and also boost our metabolisms.

In fact, conjugated linoleic acid has been shown to trigger 0.2 pounds of weight loss per week over a period of 6 months. It’s important, however, that you do not take this kind of pill for a long period of time as side effects have been linked to the long-term use of this kind of diet pill.

#7: Glucomannan

best weight loss pills

One of the best kinds of diet pills or weight loss supplements that anyone can take is glucomannan. Glucomannan is a kind of fiber that is usually found in the roots of konjac, which is also known as elephant yam. This pill works through the absorption of water, transforming it into a gel-like substance that stays in your stomach and helps you feel full for a long period of time.

Studies have also shown great results where-in glucomannan supplements helped subjects lose up to 10 pounds in just 5 weeks. At the end of the day, glucomannan is safe and has great results when combined with a healthy diet.

What to eat to Lose Weight- Healthy foods to Eat that give Results

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Did you know that losing weight is actually more about the work that you put in at the kitchen than the work that you put in at the gym? What to eat to lose weight depends on the foods you eat. It’s true. The battle of weight loss is primarily won in the kitchen. No matter how many hours you put in at your local gym.

If you’re not fueling your body in the proper way, you’re going to ruin any progress that you make through your workouts. With that being said, it’s super crucial for anyone who’s serious about losing weight to eat foods that will help promote weight loss or, at the very least, not contribute to rapid weight gain. Ready? Here’s what to do to lose weight – the kitchen ingredient edition!

Bake a Batch of Okra Chips

Okra’s not that well-known or popular of a vegetable. Whether it’s because they look funny or because they tend to be pretty slimy when cooked, we have no idea. What we do know, however, is that okra is packed with 8.2 grams of super satiating fiber for every cup.

If you’re looking for ways to add fiber to diet, which is super awesome for weight loss by the way, then you’ll want to make this veg a staple in your kitchen stat. If you’re not a fan of its slimy nature, one easy and awesome way to incorporate okra into your diet is by turning them into super crunchy okra chips.

Just slice in half, sprinkle with sea salt and toss it in the oven. They’re a great snack, just as crispy as chips and definitely much better for your health.

Foods to Eat to help you lose weight

Snack on Hard-Working Treats Like Pistachios

We love a good snack between meals to help keep the cravings at bay, but it’s definitely no secret that it’s very easy to go overboard with our snacking. To snack mindfully and make sure that you stay aware of how much you’re eating.

Try snacking on food items that make you work. Pistachios are a great example since you’ve got to pop the shell off just to eat it. It will make you eat slower, but you’ll also get a good visual idea of how much you’ve already eaten. Bonus? Pistachios are high in protein and fiber.

Get Some Green in with Artichokes

Not only are artichokes delicious, they’re also extremely high in fiber. A single artichoke already has a whopping 10.3 grams of the satiating substance. Throw in a salad, bake them up as a tasty side or add them to your favorite side dish. Whatever you do, just make sure you start adding this to your regular diet to help you avoid packing on unwanted weight.

Fill Up on Avocado’s Healthy Fats

What you eat to help you lose weight is important. We can’t deny the fact that we’re absolutely obsessed with avocados. They’re good any way you want to eat them, too! You can throw some in a shake, bake one up in the oven with an egg, use it on your favorite whole grain toast or toss it in a salad.

Whatever way you prefer to eat them, you’re bound to soak up every single one of the twenty essential nutrients that its packed with. Some of the nutrients that you get when you add avocado to your diet are folic acid, fiber, B vitamins, vitamin E and potassium. It’s also worth mentioning that avocados are high in monounsaturated fat, a healthy fat that is good for your heart and helps you stay fuller for longer.

Partake in Protein Packed Puddings with Chia Seeds

If you’re on Instagram and follow any kind of food or fitness influencer, then chances are you’ve seen chia seeds in some shape or form on your feed. Chia seeds are the very definition of super foods because they’re high in omega-3 fats, protein, calcium, antioxidants and, weight loss’ best friend, fiber. Additionally, chia seeds are hydrophilic, which is just a big and fancy word that means they soak up water and expand, thus keeping you quite full for a lengthy amount of time.

Toss them in a jar with some milk to create a breakfast pudding, add them to your smoothies or sprinkle them over your toast to give your meal an extra punch of nutrition and to make it more filling for fewer calories.

Munch of Cruciferous Veggies

Looking for a major win for your waistline? If yes, then you’re definitely going to want to add some cruciferous veggies to your diet. Asparagus, broccoli, Brussels sprouts and cabbage are all great options because they act as diuretics and help you release a lot of the excess water that your body could potentially be hanging on to.

An easy and tasty way to cook your cruciferous vegetables would be to toss them in the oven with a dusting of salt and pepper, a sprinkle of olive oil and a few drops of lemon. If you love asparagus, steam it up or munch on it raw with a side of bean dip, hummus or salsa.

Sip on a Cup of Joe

Here’s one for all the caffeine addicts out there. Coffee is a great drink to have in the morning because its loaded with antioxidants and have tons of health benefits. For example, coffee is shown to protect your brain and could even decrease your risk of oral cancer. When it comes to weight loss, a cup of coffee in the morning can help decrease your cravings, curb your appetite and also increase the production of the hormone associated with feeling full.

Stock Up on Club Soda

what to eat to lose weight

If you’re addicted to soda, then letting it go is going to be one of the toughest things you’ll ever do. It’s also going to be the most amazing thing you’ll ever do when it comes to your health and losing weight. Soda is a huge contributor to weight gain because of the sheer amount of sugar that it contains. When those cravings hit, reach for a club soda or soda water instead. Easy swap, huge benefits.

What Causes Weight Loss?- Can it be the food you consuming

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What causes weight loss? Is it a good thing. For most people, losing weight is a priority. After all, maintaining your ideal body weight is a crucial factor in staying healthy and living a long, active lifestyle. However, that doesn’t mean that all weight loss is good or even ideal. While experts all agree that small weight fluctuations are normal (hello holiday weight!), there are definitely cases that are not ideal and could potentially be symptoms of other more serious ailments.

For example, if you are losing 5 percent or more of your body weight in under 6 months, and you haven’t made any significant changes to your lifestyle or diet, then it’s time to pay the doctor a visit. If you’re losing a rapid amount of weight and aren’t sure it’s a good or a bad thing, check out some of the most common reasons for weight loss below – both good and bad.

You’re Finally Eating Healthier (Good)

It’s no secret that most westerners maintain a largely poor diet. With the advent of fast food, convenience stores and the rise of decadently portioned meals, there’s no surprise that diabetes is at an all-time. Even scarier? Diabetes isn’t just something plaguing adults anymore. Even child obesity rates are on the rise and reaching critical levels. It goes without saying then that one very good cause of weight loss is making healthier choices or dramatically changing your eating habits.

For example, simply abstaining from carbohydrates and added sugar can trigger massive weight loss, especially in morbidly obese individuals. Cut out all kinds of sugar altogether and you could be seeing even greater weight loss taking place. People, dieters in particular, often overlook how much good and how much fat loss can be triggered by simply eating whole and green ingredients. It just goes to show that food can be both a blessing and a curse.

You Could Have a Gut Disease (Bad)

There are all kinds of gut diseases out there that could trigger rapid weight loss. One of these is celiac disease, an autoimmune illness or disorder that is linked to the ingestion of gluten. Celiac disease can trigger massive weight loss rapidly and is often tied to symptoms like diarrhea. Gastroenterologists also attribute other rapid drops of weight to problems with the pancreas as it is largely responsible for aiding in digestion through the production of enzymes.

If you’re losing quite a bit of weight for no apparent reason and feel like it could be gut disease, then some symptoms to look out for include chronic stomach pain, nausea after eating high-fat foods and discoloration in your feces. Don’t worry, gut diseases can be managed or healed, so if you suspect you have one, see a specialist immediately.

What Causes Weight Loss

You’re Maintaining a Caloric Deficit (Both)

This reason could swing either way depending on what kind of diet you’re maintaining, really. The rationale behind this being that whether you’re eating healthy food or fatty foods, as long as you’re eating less calories than you burn in a day, you’re very much likely to lose weight. The weight loss can also be quite rapid if you’re failing to get enough nutrients to support the needs of your bodies. The verdict will come in when you examine what you’ve been feeding your body.

If your caloric deficit is caused by healthy ingredients that are packed with nutrients, then of course, the weight loss is a good thing. However, if you’re having a cup of coffee and a sugar glazed donut in the morning then forgetting to eat anything throughout the rest of the day, then your weight loss is bad – very bad. Interestingly enough, there’s also something called the “obesity paradox”, which is more common in the older generations, wherein weight loss (not weight gain) is a greater indication of risk of death.

This is because our stomachs actually empty at a slower rate as we age. This could lead to adults eating much less than their bodies actually need. At the end of the day, if you’re going for a caloric deficit, it’s important to include the appropriate levels of all food groups (yes, fat included). If you have a hard time trying to remember what portions should look like, just imagine the food pyramid and flip it.

You’re Getting a Decent Amount of Exercise or Movement Daily (Good)

Second to a healthy diet, one of the reasons why we lose weight, in a healthy way, is frequent physical activity. Whether you’re getting in your daily physical activity through time at the gym or through other recreational activities, it is a good cause for weight loss and certainly a desired one as well. Physical activity doesn’t just contribute to weight loss, it’s also a significant factor in getting our bodies to a healthier state.

For example, it builds lean muscle mass, it improves the capacity of our lungs and generally improves our cardiovascular health as a whole. Additionally, it’s fantastic for your mental state thanks to the release of endorphins which, to say the least, just makes people happier over all. Who doesn’t want to live a happier and healthier life, right?

You Could Have A Thyroid Problem

What Causes Weight Loss

We like to refer to the thyroid as tiny but terrible. Why? Because despite being a small butterfly-shaped gland at the base of our becks, it’s responsible for a lot of the regular functions in our body. For example, the thyroid is the largest endocrine gland in the body and is responsible for the production of T3 and T4 hormones. Not coincidentally, these hormones are also responsible for responding to stress hormones as well as controlling the rate that our bodies burn energy at.

If your thyroid is normal and functioning healthily, you’ll barely even notice its presence (in fact you won’t notice it at all!), but if there’s something going wrong with it then the symptoms are glaring. Weight loss is a common effect of an over-active thyroid. If you’re experience sleeping problems, are feeling hot regularly, feel hungry all the time, and experience heart palpitations, then chances are high that you have hyperthyroidism. Fret not, however, as thyroid problems are treatable.

how long does it take to lose weight?

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How long does it take to notice weight loss, the most important question when trying to lose weight. Boy is it hard to lose weight. But when we say things like that, we’re pretty much preaching to the choir right? We all know how hard it is to lose weight and chances are that you’re struggling through the process now as well. However, there’s nothing like seeing your body transform right before your eyes as your weight loss progresses.

Now, it may take time for you (and for others), to notice the changes in your body and the fact of the matter is that it’s really not going to be the same for everyone. So how long does it actually take for people to notice weight loss in a person?

How long Does it take to notice Weight Loss

Different Strokes for Different Folks

Like we said earlier, there are several factors that come into play when we’re talking about noticing results of weight loss. For example, some factors are an individual’s starting weight, their eating plan and their exercise regimen.

Generally, however, if we’re talking averages, it usually takes about 2 weeks to see noticeable changes in one’s body if they are sticking to their weight loss plan religiously. If you’re like us, however, overviews aren’t enough. So, let’s get into the nitty gritty and dive into the different factors of weight loss and how long it takes to be noticed.

Factor 1: Your Starting Weight

The rate at which you, and the people around you for that matter, notice your weight loss and see the physical changes in your body largely depends on your starting weight. For example, if you’re an individual that falls into the morbidly obese category, in terms of body mass index, it’s not uncommon for your weight to drop dramatically over the span of a few days. Some individuals have even reported startling weight loss of 20 pounds in a single day due to water weight.

As such, if you’re larger, it will take much less time to notice weight loss. This is especially true in the early days of your diet program. If you’re smaller or don’t need to lose as much weight, the results could take longer to be noticeable to others but will be noticeable to you in just a matter of weeks. After all, no one knows your body better than you.

Factor 2: You Diet

Diets these days are crazy. There are all kinds of restrictions now that trigger massive weight loss (some unhealthy, mind you), and there are even diets that are supposedly tailored for your blood type to help you lose more weight than you would on another program. The most popular diet these days are set up to trigger an initial phase of rapid weight loss. Such diets include the South Beach diet, Ketosis, and the Atkins diet.

As such, another factor in the rate of which you notice weight loss will largely depend on the diet that you’re following. Rapid weight loss diets, however, aren’t always healthy. So, remember to find a balance between weight loss that’s healthy and the results that you’re looking for. It’s also worth mentioning that the most advisable thing to do is to change your lifestyle altogether.

Factor 3: Carbohydrate Intake

how long does it take to lose weight

If we’re talking about the numbers on the scale, then carbohydrate intake has a lot to do with the rate at which you notice the weight loss. The simple reason behind it is that restricting your carbs can lead to much more rapid rate of water weight loss. Now, this doesn’t only translate to the scales either.

It’s actually also got some impact on your physical appearance as dropping water weight is likely to make you look thinner (as well as feel thinner). In fact, for some individuals, losing water weight can actually cause them to go down a size in clothing. Remember though that losing water weight is very different from losing fat. Dropping water weight is easy, but it’s also exceptionally easy to gain it back.

Where Will You Notice the Changes?

Seeing and noticing the changes of weight loss is much like watching a play. There are many parts and acts to it and the pacing isn’t always going to be the same. Most people think that the only true measure of success is the weighing scale, and while the numbers are definitely an indication of progress, they don’t accurately depict just how far you’ve actually already come. So where should you look when you want to monitor your progress?

It Will Start with the Weighing ScaleUsually, you’ll start seeing concrete changes on the weighing scale first. This is especially true if you’re using one of those new high-tech scales because they actually pick up even the smallest changes in your overall body weight (down to a fraction of a pound!).

More on How long it takes to notice weight loss

You’ll Notice Changes in the Fit of Your Clothes NextJust because you’re not going down a size right away doesn’t mean that you won’t see or notice progress in your weight loss through your clothing. For example, you’ll begin to notice that your pants are a little less tight around your waist or that your upper arms have a little more wiggle room in your long sleeves.

Perhaps your clothes will start to hang a bit looser on you or that bodycon dress that you love isn’t as form fitting as it was before. Eventually, as time goes on, you’ll start needing to go down a couple of clothing sizes.

Then You’ll Notice Your Actual Body PartsThe last place you’ll notice the chances is in your actually body parts. While it’s true that these changes take place throughout the entire weight loss process, you’ll start seeing significant changes a couple months or so into the process. For example, you may not notice the reduction of size in your upper arms until you’ve a solid 10 pounds.

It’s also important to remember that your exercise program could be sculpting your body, making it tighter, while keeping the number on the scale the same or even higher (remember that muscle weighs more than fat!).

How to Tighten Loose Skin After Weight Loss

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Loose skin after weight loss can be difficult to disappear. If you’re reading this article, then chances are that you’ve spent months, if not years, busting your butt in the kitchen and the gym to hit your goal body weight. If not, then perhaps you’re still on the journey, but are already dealing with the pain-in-the-butt inconvenience of lose skin. Let’s face it, though. Loose skin is a part of the process because our skin is incredibly elastic. As the largest organ of our body, our skin stretches and expands as we grow. With this in mind, it only makes sense that rapid weight loss will leave us with excess flabby skin. Now before you freak out, remember that your skin is a living organ.

This means that it will eventually shrink and return to a form that fits your new shape. The unfortunate truth, however, is that this could take roughly 2 years to happen and there are many other factors that come into play. If you’re not keen on sitting around and waiting for 2 years to elapse, then here are some tips and tricks to keep in mind to help you speed up the process or prevent too much loose skin.

Tips on How to tighten Loose Skin after Weight Loss

Tip 1: If You Smoke, Stop!

Loose Skin After Weight Loss

It should go without saying that smoking is a very, very, very bad idea. Above and beyond everything else, smoking it terrible for your health and is a completely nasty habit to maintain. If the increased likelihood of cancer isn’t enough to scare you into quitting, then at least think of how it will affect your physical attributes. If you’re trying to tighten loose skin, then smoking will do the exact opposite – it will ruin it.

Smoking accelerates the aging process of body and skin. In fact, it also causes a huge dip in the moisture that our skin retains as well as its vitamin A levels. All of this together will result in poor skin elasticity and eventual break down of the elasticity altogether. Do you really want to add even more sag to your already loose skin? We didn’t think so.

Tip 2: Work on Building and Sculpting Your Muscle

Once you’re at the point where you need to start tightening up your muscles, your strategy at the gym should switch from fat loss to muscle sculpting. Focusing on this aspect of your body will help to slow the loss of muscle while still burning a good amount of fat.

For example, when you’re trying to lose a lot of fat, chances are that your trainer (or you, for that matter) will keep you on a high-intensity cardio program. While this burns a ton of fat, it also promotes muscle loss. Once you’re nearing your goal weight, it’s time to switch to a regimen that focuses on muscle building so that you maintain and build on your muscle while still burning fat at a generous rate. This will result in tighter skin and also better health.

Tip 3: Make Sure You’re Eating Tons of Fresh Fruits and Veggies

How to Tighten Loose Skin

As we’re sure you’re already thoroughly aware, the battle of the bulge is largely fought in the kitchen. In the same respect, the battle of loose skin is fought just as much in the kitchen as it is in the gym. Eating tons of fruits and veggies shouldn’t be too difficult to do, however. The rationale here is that you’re already maintaining a healthy diet of whole foods since you’re on a weight loss plan. If, for some reason, you haven’t switched to this kind of eating yet, then think about it this way:

your skin is a living organ and because of that, it needs a great deal of nutrients to stay as healthy as possible. Healthy skin means elastic skin. To be even more specific, it’s important to go for fruits and vegetables that are high in carotenoids. Some examples include dark and leafy greens like kale, tomatoes, carrots and sweet potatoes.

Another thing you should remember when it comes to fueling your body in this season of weight loss is to eat the right amount of protein. Food items that are high in protein are generally also high in collagen and elastin, both of which are crucial for maintaining pump, healthy and elastic skin.

You can use many online calculators to determine how much protein you should be eating in a day to match your goals, weight and current lifestyle. Some great ingredients to keep handy at home and to get your fill of protein include eggs, lean beef, nuts, seeds, fish, legumes, tofu and, of course, chicken breast.

Tip 4: Try to Lose Weight at a Steady and Manageable Pace

loose skin after weight loss

The problem with a lot of people these days who are dealing with excess skin is that they’ve lost their weight at a rate so rapid that their skin couldn’t keep up. The desire for quick results and radical diets, however, is that the severity of the loose skin can get very difficult to manage. It’s so difficult, in fact, that some people start turning to skin removal surgery rather than tightening their skin up the natural way. People who are likely to experience the most excess skin are individuals who have lost their weight because of weight loss surgeries or extreme diets.

On the other hand, research shows that people who lose their weight through safer, less radical means such as lifestyle changes, a caloric deficit diet, and regular exercise, can drop over 100 pounds and still have tight skin. With this in mind, if you want to avoid loose skin, the best thing to do is to lose your weight at a gradual pace. This gives your skin the time and opportunity to snap back into place and shrink to its normal size as you lose weight and fat. If you’re obsessed with rapid weight loss, then think of it this way, there’s a high chance that you’ll be just as conscious of having a lot of loose skin as extra pounds on your body.

Hypnosis for weight loss

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If you’re the kind of person that tunes in to every program imaginable for tips and tricks to lose weight, then chances are that you’ve come across one or two TV segments that talk about hypnosis for weight loss. Now, if you’re someone who’s already tried dieting and every exercise under the sun that will even remotely cause sweating but still can’t seem to lose weight, then you might want to give hypnosis a try.

“I Have Some Reservations About the Whole Business of Hypnosis”

We know, we know, hypnosis, especially hypnosis for weight loss, probably sounds like a bunch of hooey. Trust us, your skepticism is not a surprise. Many people are skeptical about the whole concept of hypnosis because mainstream media has painting a completely inaccurate picture of hypnosis really is. If you’re afraid that paying a visit to a hypnotist will turn you into a drooling zombie, then erase that picture from your mind. At the end of the day, hypnotherapy is more about telling yourself how you want to be.

For example, it could be about losing weight, sleeping better or getting over some fears. Or maybe you’re the kind of person that’s struggling with certain kinds of food like sweets. Hypnotherapy can help you recalibrate and reset your eating habits and eating patterns overall. In fact, according to the Journal of Clinical Psychology, hypnosis has been shown to be so effective in weight loss that studies indicate test subjects losing over twice the amount of weight in comparison to those who dieted without hypnotherapy.

“Am I Even Eligible for Hypnotherapy?”

As with any other kind of weight loss therapies, you should give it a good long through before trying hypnosis for weight loss out.  When it comes to hypnotherapy, prime candidates are typically individuals who are emotional eaters and those who tend to overeat unconsciously. To put it simply, if you’ve know what you should and shouldn’t eat and if you know what you should be doing to lose weight but just don’t have the will power to see it through, then you should definitely consider hypnosis.

“How Does It Work?”

There are a handful of goals for hypnosis sessions to achieve solid and long term weight loss. The chief of these goals fall under changing perspectives, disassociation, reframing and developing and awareness of needs. The most important for weight loss are the following:

Changing Perspectives

At its core, hypnotherapy teaches individuals to have more willpower and to develop a healthier relationship with food or to change perspectives. The end goal of hypnosis sessions is to re-learn the idea that food is meant for fuel and nutrition, rather than comfort or any other purpose.

Reframing

This technique is crucial for people who want to lose weight. For example, one of the things that you’ll most commonly hear from people who lack the willpower to lose weight is the phrase, “This is just how I am.” When we tell ourselves this, we give our minds reason to believe it and thus, it becomes your reality. Therefore, one of the easiest ways for hypnosis to trigger weight loss is to reframe their state of mind. Instead of saying, “I’m just addicted to chocolate”, the patient will learn to say, “I have been challenged by chocolate in the past”. It’s a huge different and opens a pathway to more long term weight loss.

Awareness of Needs

There is a large percentage of people who struggle with weight loss because their relationship with food is similar to that of an addict’s with drugs. In these cases, food actually isn’t the issue, rather there’s an underlying issue that the person is trying to address with food. This could be depression, lack of security, a need for companionship that isn’t met or something else entirely. For cases like these, hypnosis helps by creating an awareness of needs and can eventually lead the person to seek healthier alternatives to satisfy their needs rather than turning to food or something equally or more destructive.

“What Should I Expect from a Session?”

Usually, when people think of hypnosis, they believe that there’s going to be some kind of watch-waving or fancy hand movements and chants of “You’re getting sleepy, very sleepy,” but that’s simply not the case. A typical session of hypnotherapy involves the patient and the therapist starting with a conversation about the patient’s goals for weight loss. During this conversation, the patient will talk about what their binge eating or craving triggers are. They’ll also discuss what diets the patient has tried and which ones have historically worked or not worked for them. Sometime will also be spent on talking about the patient’s body type. After this conversation, the actual hypnosis session will start. During this time, the therapist will make suggestions that will cater to the person’s needs and address their triggers.

While undergoing a hypnosis session, the hypnotherapist is turning up the volume on the healthy subconscious that we all have deep down inside. It’s this subconscious that keeps us out of danger or that guides us to make healthier and better decisions. Call it your health-conscience if you’d like. Patients will hear hypnotic suggestions like “You will reach for fresh fruit” or “You will recognize sweets are not good for you. Fruits will satisfy you instead.” It’s important to note that hypnosis doesn’t teach you to not have any cravings whatsoever. Rather, it’s about training your brain to overcome the cravings and recognizing that we don’t have to act on our propensities to binge eat or give in to the foods that we’re craving for.

“Will Hypnosis Work for Everyone?”

hypnosis for weight loss

Just like other weight loss therapies, hypnosis isn’t guaranteed to be as effective for everyone. In some cases, hypnosis may not even be an actionable solution altogether. For example, if an individual doesn’t believe that he or she can even be hypnotized or that hypnosis can help, then it’s not likely to succeed because of the self-fulfilling ideas that will inhibit the process. Another case is if the patient is suffering from particular medical conditions that prevent weight loss like thyroid imbalances, insomnia and depression.

Is Oatmeal good for weight loss

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Is oatmeal good for weight loss and is it good for you? Let’s face it. Oatmeal probably isn’t going to be at the top of your list when it comes to food that you love to eat. We’re almost sure that a good percentage of you probably thought oatmeal was gross while you were growing up. We know that we would hardly touch our bowls when it was placed in front of us in the mornings as children.

It’s only in our adulthood that we started developing a new found appreciation for oatmeal (mostly due to the miracle that is overnight oats). One of the things that really led us to appreciate this modest kitchen staple is how much potential it has to help people lose weight. If you’re someone that’s been trying to lose weight and just can’t seem to figure out their nutrition, then we urge you to give oatmeal a good, hard look. Here are a few reasons why (apart from how cost effective it is!).

How is Oatmeal Good For Weight Loss and Good For you

Reason #1: Oatmeal Takes a Long Time to Digest

is oatmeal good for weight loss

Oatmeal takes quite a bit of time to digest and will therefore sit much longer in your gut than other kinds of food would. Because it takes so long to digest, oatmeal triggers the release of specific kinds of digestive acids that help to keep your appetite and all kinds of nasty cravings at bay. Having these kinds of cravings and your appetite under control means that you’re able to burn more calories in the long run as well.

Reason #2: Oatmeal is Low in Calories

If you’re looking for a way to keep your meal low in calories or to lower the calorie intake that you get from other meals as well, oatmeal can definitely help. Though serving sizes do vary, the average bowl of oatmeal will only take out 150 calories of your daily allowable caloric intake. Of course, you’re going to have to be careful about the add-ons you put in your oatmeal if you want to maintain its low calorie nature. It’s also worth mentioning that since oatmeal is so low in calories.

It’s a great ingredient to use as a swap for other ingredients that are higher in calories. For example, instead using flour to batter your chicken, you can try using at oatmeal flour batter or an oatmeal coating. It crisps up just as nice and you can throw it in the oven instead of in a fryer to cut even more calories.

Reason #3: Oatmeal Helps Manage Blood Sugar and Cholesterol

is oatmeal good for you

Since oatmeal is a food that has a high glycemic index, it helps to keep blood sugar levels in the body regulated and steady. This can be a lifesaver for people who are struggling with Type 2 Diabetes and people who are obese because it assists in reducing high sugar levels in the body.

Whole grain oatmeal is also great at lowering cholesterol, which means a lower risk of heart disease. While both of these aspects of oatmeal are absolutely fantastic, it does require that the individual maintains a healthy diet as a whole. It’s also important to note that the only reason oatmeal is capable of this is because it’s rich in beta-glucan, one of the most powerful fibers out there today. It’s this fiber that is largely responsible for combatting cholesterol, sugar, HIV and even cancer.

Reason #4: Oatmeal Keeps You Fuller Longer

Remember how we mentioned that oatmeal stays in your stomach longer since it takes longer to digest? Well apart from triggering a release of healthy stomach acids that keep you full, this characteristic of oatmeal also means that people who eat it will stay fuller for much longer than if they’re eating other kinds of carbs for breakfast. The fuller you are means the less you’ll eat throughout the day.

This in turn, of course, means a lower caloric intake and a higher likelihood of weight loss. Aside from the fact that you’ll stay full longer, oatmeal is also one of the most nutrient dense foods that you can eat. It’s high in fiber, high in protein, and is also full of healthy vitamins and minerals that are crucial to keeping your body healthy.

Reason #5: Oatmeal Banishes Diet-Sabotaging Cravings

Riding on the fact that oatmeal keeps you fuller longer and tends to control appetite, it also helps you to crave less of the unhealthy foods that we’ve grown accustomed to eating. For example, if you eat a serving of oatmeal for breakfast alongside a serving of high-fiber fruits, there’s a big chance that your stomach will still be working on digesting your first meal by the time lunch rolls around.

This means you’ll more likely to have a smaller lunch and a smaller dinner by extension. When your stomach is full, it also means that you’re less likely to look for sugary food or snacks that are high in fat, which is a natural reaction to our bodies being hungry and craving fuel.

Reason #6: Oatmeal Will Give You an Energy Boost

is Oatmeal good for weight loss

When you’re walking around with a stomach full of heart healthy and nutrient dense oatmeal, you have access to more energy and you’ll feel more energetic too. Having access to this kind of energy will give you the boost you need to do the things that you ought to be doing such as going out to get some exercise in. It could even be as simple as giving you the motivation to do the things that you love or to finally do that chore or errand that you’ve been procrastinating on for a month or so.

No matter what it is, having more energy will give you the ability to keep up with life in general and make more efforts towards greater and more sustainable weight loss in the future. When you’re getting such a great amount of energy from a food that is low in calories and high in fiber and nutrients, then it’s a win-win food situation all around.

Green Tea for weight loss

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Green Tea for weight loss? There are all kinds of questions that people ask throughout their weight loss journey, but one of the most common we’ve heard so far is this: does green tea help with weight loss? Well let’s start by making something clear. Next to water, green tea is probably the healthiest beverage on the planet. It’s totally full of antioxidants and other amazing substances that are fantastic for your overall health.

Now, when it comes to whether or not green tea can actually help you lose weight, there have been studies that show green tea’s potential to cause a substantial amount of weight loss. It’s those studies that have landed it in many diet pills across the globe. But to understand more about how green tea can help you lose weight, we’ve got to dive a little further into what green tea does in an individual’s body.

Green Tea For weight Loss

Green Tea’s Main Ingredients Facilitate Effective Weight Loss

green tea for weight loss

There’s more to green tea than just being Japan’s hot drink of choice. Green tea leaves are rich in bioactive substances that have great and potent effects in an individual’s body. The most well-known and featured substance in green tea is probably caffeine. One cup of green tea has anywhere between 24 to 40 mg of caffeine. While this is definitely less than coffee, which can have up 200 mg of caffeine, it’s still enough of the substance to have the stimulant effect in your body.

Additionally, it’s better to take green tea so that you don’t build up a caffeine tolerance quickly. However, the bioactive substance that really makes green tea the fantastic healthy drink that it is are antioxidants called catechins. Epigallocatechin gallate or EGCG in particular is the most important of these catechins, which is known to boost metabolism. If you’re not into the flavor of green tea, you can also take green tea extract supplements to enjoy the same result.

Green Tea Can Help You Bust Fat Cells Quickly

When it comes to burning fat, the cell first needs to be broken down and transferred to the bloodstream before it can be utilized for fuel or incinerated from our bodies. Taking green tea helps get this process started thanks to its active compounds which boosts the effectivity of our fat burning hormones. EGCG, which we mentioned earlier, is the main antioxidant in green tea.

This antioxidant causes a chain reaction between enzymes in the body, which at the end of the day triggers our nervous system to start breaking fat down. Caffeine, another one of green tea’s main substances, actually has a synergistic effect with EGCG in this process, which increases the level of hormones in the body to breakdown fat cells. At the end of the process, the fat becomes available in the blood stream to be used as energy.

Green Tea Can Give Your Metabolic Rate a Round-the-Clock Boost

Our bodies are constantly working to burn calories. It’s a never-ending process that takes place whether we’re on a treadmill, lying down in bed, or sitting at a desk. This is because our body’s cells are constantly performing millions, if not billions, of regular functions that will always require energy. Now, generally speaking, when we’re at rest, our body’s capacity to burn calories is lower than when we’re exercising.

However, studies have been performed to show that green tea can actually help our bodies burn quite a bit more calories even when our bodies are at rest. In one study, results showed that people in the study burned an average of 4 percent more while other studies show an 8 percent increase in fat burn. If we’re going with the results of the first study, that’s an additional 80 calories a day burned without even having to try.

Green Tea Can Give You an Extra Fat Burning Boost While Exercising

Given that green tea can accelerate the natural fat burning capabilities of in a person’s body, the effect can get even stronger when a person is exercising. In a study conducted on men, results showed that the men who were taking the green tea extract supplements while exercising burned an average of 17 percent more than men who weren’t taking the supplement.

Another similar study that lasted 8 weeks garnered similar findings, as individuals taking green tea supplements were burning more fat during both exercise and rest. This makes green tea an incredible drink or supplement to be taking when you have a lot of fat to lose. If you doubt the effectivity of green tea in this aspect, just give it a try for yourself. After all, there’s got to be a reason that green tea is a popular ingredient in fat burning supplements.

Green Tea Could Help You East Less

One of the potential benefits of taking green tea supplements or adding green tea to the beverages that you drink is a drop in appetite. Not only does this mean less fat intake, it also means less calories in your daily caloric intake. Now, the many studies done on this aspect of green tea have conflicting results, so we don’t suggest relying solely on green tea to help you cut your calories.

It’s still important to practice mindful eating and doing your part to create a caloric deficit during your weight loss journey. There is one aspect of green tea that is showing particular promise: it’s ability to reduce the amount of fat your body absorbs. This hasn’t been confirmed for humans yet, but animal studies are turning up positive for now.

Green Tea Can Help You Burn Harmful Stomach Fat

green tea for weight loss

Just to make sure that everyone’s expectations are managed, green tea doesn’t do much by way of number of pounds lost. That’s not to say that there isn’t any weight loss when taking green tea, however. Studies point to the fact that people do lose weight, but controlled tests show a weight loss of about 3 pounds on average. What’s key about green tea’s effect on weight loss, however, is that not all fat is created equal. While green tea doesn’t result in a high number of pounds lost, most of the weight that is lost is from visceral fat – the fat around our abdomens linked to tons of diseases and illnesses.

Running for Weight Loss

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Running for weight loss, can you get results? We all know that if we want to lose weight, we have to eat well and work out. When it comes to working out, one of the most popularly recommended exercises is running since it has been advertised and hailed as a fantastic option for weight loss. If this is the case, the why is it that some people can run for months and still not see any results reflect on the scale? After all, it’s no secret that running burns tons of calories and there are tons of people out there who have claimed to have lost a lot of weight from the said exercise. What’s the bottom line then? Is running even any good for weight loss? Can it really help people lose fat and achieve their ideal body weight? Well, yes and no.

Running takes a lot of endurance, strength, sweat, and will power. Couple that with a good diet and you’re pretty much guaranteed to drop pounds, and yet some people don’t because they are, essentially, self-sabotaging. At the end of the day, running is supposed to be good for weight loss, but it won’t be if you’re making any of the following mistakes.

Running for weight loss

Sabotage 1: Pigging Out After a Run

It’s normal to feel positively famished after a long run. This is because you’re burning tons of calories, so it’s your body’s natural reaction or need to refuel. However, we can’t stress enough the importance of refueling wisely after a run. Just because you’ve accomplished a long run doesn’t mean that you should stuff your face with junk food as your recovery food. If you do this, chances are extremely high that you’ll be hungry again in the next hour.

A long run also doesn’t mean that you’re allowed to eat to your heart’s content. While a snack after a run is essential to your body’s recovery, it’s important that you choose a snack that is high in protein and carbs with a high glycemic index. It’s also important to make sure that your snack doesn’t exceed 150 calories.

Sabotage 2: Thinking You’re Burning More Than You Actually Are

While there are people who underestimate what they are capable of, there also people who definitely tend to overestimate their workouts and the effectivity of their workouts. With that in mind, you can’t come back from a run and just assume you’ve burned over 500 calories just because you’re covered in sweat.

To put it into perspective, a woman who weighs 150 pounds will burn about 495 calories if running at a pace of 10-minutes-per-mile for 45 minutes. If you didn’t run this long or this fast, then it’s likely you’re not burning the amount of calories that you think you did. The best way to get a good gauge on the amount of calories you’re burning is by investing in a heart rate monitor or making use of a fitness tracker.

Sabotage 3: You’re Not Running as Much as You Think You Are

Running for Weight Loss

If you’ve been running for well over three months and still aren’t seeing results, then it might be time to analyze your calendar. Are you running as much as you should be? Are you really running as much as you think you are? Because if you’re not seeing much results but are sticking true to your diet, then there’s a good chance that you’re not actually getting enough miles in throughout the week.

Think of it this way, one 45-minute run or two 20-minute runs in a week isn’t enough for you to get the results that you want. If you want to lose weight at an average rate of 1 pound per week, then you need to be dropping or burning at least 400 calories per day through the synergy of your diet and runs. To accomplish this, you need to run at least 3 times a week for a solid 45 minutes and incorporate other kinds of strength exercises or light cardio exercises throughout the week.

Sabotage 4: Following the Same Routine Every Day

There’s nothing wrong with having a routine for your week. If you’re just starting out with running, then identifying a route around your neighborhood or a place that’s familiar to you can set you on the right track to really making running a habit. However, if you keep returning to that same route for an extended period of time, then you’re well on your way to a weight loss plateau.

Our muscles are fantastic at adapting to new things and strenuous activities, so if you’re running the same route day and day out, then your body will quickly adapt to it and you’ll start burning less calories. To avoid this and to make your runs effective, mix your routine up by trying a new route with a great incline or even try running on a new surface every now and then. Another great way to mix up your run and your body burning maximum calories is to add intervals into your regular route.

It’s also important to combine your runs with different kinds of exercises throughout the week that will target strength training or will work a different area of your body while still being a cardio exercise.

Sabotage 5: Focusing on the Scale

running for weight loss

We know that one of the biggest indications of weight loss is the number that you see on the scale, but if you focus on that number that you’re likely to be setting yourself up for further disappointment. So why is it important to not focus solely on the scale? Because of the kind of exercise that running is.

Running is a fantastic way to tone up the muscles of your lower body and even the muscles of your abdomen. As your fat diminishes, muscle builds. Now, it’s no secret that muscle is denser, which means it takes up less space while weighing more. So although your weight many not be going down on the scale, your other body measurements like your waist size or leg circumference could be going down. Remember that the scale isn’t always the best way to monitor the progress that you’re making.

Yoga for Weight Loss Exercises

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Yoga for weight loss is not the first thing you think of when it comes to losing weight. When you think about awesome exercises for weight loss, chances are that yoga isn’t anywhere near the top of that list. In fact, the debate about yoga as an effective exercise for weight loss is a long standing one that has been discussed over and over again by fitness experts and influences all over the globe.

Some experts maintain that yoga simply isn’t fast-paced enough to burn the appropriate number of calories needed to achieve worthwhile weight loss. Meanwhile, other professionals maintain that it’s extremely effective for shedding fat among st other appealing benefits. What’s the bottom line then?

Yoga for weight loss

Why Do People Like Yoga in the First Place?

Yoga for weight loss

Regular participation in yoga can have numerous benefits for your body, all of which make it incredibly popular amongst the fitness community. For example, practicing yoga just 2 times a week can help you feel stronger, feel much more flexible, and improve your overallbody positivity. Additionally, yoga is fantastic at reducing stress.

It will help tone your muscles and have a huge impact when it comes to improving mental and physical health. This brings us back to the question of whether it can help you lose weight? Well to figure this out, what to look at what yoga can and can’t do.

Yoga Can…

  • Yoga can help you build strength, especially when performing poses that require holding a position for a prolonged period of time.
  • Practicing yoga helps you tune into your body and understand the capabilities of your body much better.
  • Yoga helps to improve yourself image as well as give you a better sense of well-being.
  • Stress reduction is an awesome result of yoga. Reducing stress means having decreased bouts of stress eating, which can definitely and likely encourage weight loss.
  • The practice of yoga helps an individual be more aware of what it takes to live a healthy lifestyle, which means that it will be able to help you maintain weight loss through consistent participation and practice.
  • Yoga promotes a holistic approach to weight loss.

Yoga Can’t…

  • In terms exercise, yoga is not capable of raising your heart rate to a point where it will trigger weight loss on its own. It needs to be combined with other exercises if you really want to shed pounds.

So, the verdict? If you really need to lose weight and you only intend to do gentle yoga, it’s probably not going to be enough to cause you to lose the weight you want or need to. This is especially true if you’re doing gentle yoga. The best approach will be to combine yoga with other aerobic exercises that you enjoy such as running or dancing, to give your body the total work out it needs while also burning some serious calories.

What’s key about yoga in the whole weight loss process is how it emphasis the need to listen to your body and considering the other aspects that of weight loss and wellness as a whole. For example, stress reduction is a huge factor in weight loss and could really help you drop the weight that you’ve been struggling to lose in the past.

What’s the Best Yoga to Add to Your Routine?

We touched a bit on this earlier, so now let’s go in-depth. There are so many different kinds of yoga practices out there, all of which have different approaches and require varying degrees of energy and effort. If you’re a newbie to yoga, it should go without saying that you should start with a gentle beginner’s class.

If you’re more practiced and really want to take things up a notch, there are certain classes that you’ll want to prioritize over others. For example, athletic vinyasa classes are guaranteed to burn the most calories out of all practices because they typically start with a fast-paced series of different poses to warm you up. Here are the Vinyasa classes that will help you get your sweat on, yoga style:

Power Yoga

Power Yoga is arguably one of the most popular kinds of Vinyasa classes at sports clubs and gyms because of its intensity. That’s not to say that it isn’t available at dedicated yoga studios. As one of the more popular and more challenging types of yoga classes, power yoga is great at helping you burn extra calories and is founded on the concept of building heat and intensity of your Ashtanga practice. Power Yoga goes through a fixed series of poses to accomplish this.

Hot Yoga

Make you bring a towel or two if you’re headed into a hot yoga class. Guaranteed to make you sweat buckets, hot yoga is another one of the preferred yoga classes to help speed up fat loss. Hot yoga is essentially Vinyasa yoga that is performed in a heated room, which really ups the ante in terms of difficulty and lung power. It’s also important to note that hot yoga and Bikram yoga aren’t one and the same. Rather, Bikram is a form of hot yoga that was developed by Bikram Choudhury. An additional bonus of hot yoga is it helps reduce water weight thanks to all the sweat it’ll get you pouring out of your pores.

Ashtanga

yoga for weight loss

Practiced by some of the most dedicated yogis out there, Ashtanga is an intense and extremely vigorous style of yoga practice that is likely going to have you sore the next day. While it’s possible for beginners to take part in Ashtanga classes, it might be better for them to try a gentler practice like Hatha Yoga and build up their form before hopping into an Ashtanga class.

What’s cool about ashtanga, however, is that it follows the same series of poses each time. This means that you can continue to learn the sequence and practice it any time. Frequent practice will allow the individual to really build strength and flexibility. Just remember that it’s important for you to go at your own pace. Don’t force it if you’re not ready and if you need to take a breather, listen to your body and get into child’s pose.

Apple Cider Vinegar Diet- Can you really lose weight with this diet

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If there were ever a pursuit that was universal to every country in the world, it would probably be the quest to be healthier and to lose weight. With so manyproducts out there claiming to help people magically lose weight, it’s easy to see why the fitness industry is one of the most lucrative ones out there.

The problem is that not all of these so called miracle products work! Many people will take them only to be disappointed with the results. The great thing is that there is one fitness craze out there today that actually works: apple cider vinegar. Apple cider vinegar is an accessible and affordable ingredient that you can introduce to your daily diet to help you shed body fat and lose weight. Here are some of the reasons why Apple Cider Vinegar could be the answer to your weight loss needs.

The Apple Cider Vinegar Diet- Is it Real

How It Works 1: Hunger is Kept at Bay

There’s all kinds of appetite suppressors out there, but we find that apple cider vinegar is one of the most effective ones out there. When it comes to losing weight, suppressing your appetite is hugely important to ensure that you don’t overeat and maintain a calorie deficit throughout the day. Apple cider vinegar is great at keeping you fuller for longer.

If you think it sounds too good to be true, then look to the science. Studies show that people who ate bread with vinegar felt much fuller than those who ate just bread. The key substance here is acetic acid, which is the primary constituent of vinegar, that gets consumed. The higher the count of acetic acid, the fuller you’ll feel.

apple cider vinegar

How It Works 2: Suppressed Fat Accumulation

Now there aren’t many studies that really support this aspect of apple cider vinegar, but there’s still a ton of real life experience that shows how effective it is at suppressing fat accumulation. How does it do this? Well, apple cider vinegar is packed with organic acids and enzymes that have great potential to speed up your metabolism and thus increase your fat burn.

While there is certainly a need for more research to be conducted for this aspect of apple cider vinegar, a recent animal study in Asia is looking very promising in that vinegar consumption has shown an increased production of fat burning enzymes.

How It Works 3: Improved Digestion and Body Detoxification

Have you heard of all those crazy juice cleanses that people have been going on in an effort to detoxify their bodies? While we definitely love the occasional juice cleanse, there’s just no way we’re going to be staying on it for an extended period of time just to detoxify.

The great thing about apple cider vinegar is that it helps our bodies get rid of toxins and aids our digestive systems to make sure our they run smoothly and much more efficiently. Apple cider vinegar is also high in insoluble fiber which means that it will absorb the nasty toxins in your body and flush it out through your bowels.

What Type of Apple Cider Vinegar Should You Use?

Now that we know how apple cider vinegar works to help with our quest to lose weight, the question then becomes what’s the best way to utilize apple cider vinegar so that we enjoy all of its benefits? Well the first thing to consider in this case is what kind of apple cider vinegar is the best to use. To get the most of your vinegar, it’s important to go for its “raw” form, which means that it hasn’t been processed.

If you don’t know how to distinguish between raw unprocessed apple cider vinegar and it’s processed counterpart, look for a cloudy vinegar. If it’s cloudy, it means that it still has the “mother” or the substance which contains most of the vinegar’s fat busting properties. It’s also important to go for organic apple cider vinegar. Remember, apples are one of the most heavily treated fruits out there when it comes to pesticides, and that’s just not the kind of stuff you want to be putting in your body.

How Do You Take It?

Using apple cider vinegar to help you lose weight is simple but requires regularity and commitment. You can’t just take it once and expect miracles to happen. You will need to stick to it over a certain amount of time. The best way to incorporate this vinegar into your weight loss routine is to take a cup of water, warm water preferably, and to add a teaspoon of the apple cider vinegar into it. You can increase the amount of vinegar as time goes by.

Some people drink up to three tablespoons of it in the morning, but again, listen to your body and take time to get used to the flavor if you’re not particularly fond of it. The scientific community suggests 2 tablespoons of vinegar with a cup of water if you really want to get your fat loss revved up.  Now, remember that apple cider vinegar is very acidic so it’s crucial that you dilute it in water so that you protect your teeth, stomach lining and throat when you’re consuming it.

Drinking apple cider vinegar in its undiluted form could do you more than good. If you’ve got sensitive teeth, then it’s advisable to drink your vinegar water through a straw to preserve the integrity of your tooth enamel.

apple cider vinegar diet

Tips and Tricks

For some people, no amount of diluting or frequency of drinking will help them adjust to the taste of apple cider vinegar. In these cases, it’s acceptable to improve the flavor of your apple cider vinegar drink by adding a touch of honey to it. The great thing about this is that honey also has its fair share of health benefits so combining them in one warm drink in the morning can do wonders for your overall health. Just bear in mind that too much of a sweet thing can be bad, so if you’re going to add honey to your vinegar water, do so sparingly.

Here’s how to increase your appetite if you struggling with eating

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How to increase your appetite? Though most people struggle with how to decrease and reign in their crazy appetites, there are definitely some people out there who struggle with increasing their appetite and putting weight on. If you’re one of those people who are starting to get sick, losing too much weight and have no appetite, then you know just how important it is to turn the situation around and start boosting your desire to eat. We have the answer on how to increase you your appetite.

You can try forcing the food down, but if first-hand accounts have ever been any indication, then it’s safe to say that this isn’t a good idea and could even make the stress of losing weight even worse. Luckily, there are a handful of tricks that you can try to start increasing your appetite. Whether you need these tips for yourself or for a loved one, we encourage you to give them all a read through and see which one’s work for you.

How to increase your appetite tricks

Trick 1: Eat Small but Frequent Snacks

Instead of trying to force feed yourself a giant plate of food at every meal, why not give eating smaller snack-like meals more frequently throughout the day? Having to stare down a plateful of food could just take whatever appetite you had away, and there’s much less to be daunted about when all you have to eat is half a sandwich and possibly some vegetables. Some other small meal options you can try is a cup of soup, a handful of nuts with your choice of cheese, a cup of fresh fruit and a small serving of oats. You can start small, but try making your way up to 6 or 7 small snack-sized meals a day to make sure you’re getting enough calories in.

how to increase your appetite

Trick 2: Get Creative with Flavoring Your Food

Now this might not be true for all of you, but sometimes, a lack of appetite all boils down to not being able to taste your food or maybe not liking the way your food is being seasoned. In these cases, remember that herbs and spices are your best friends.

Not only do they give your tongue pleasing sensations if you’re the kind of person who can’t taste anything, but they’re also great at enhancing the natural flavors of your food without having to add too much salt. One of our favorites to give bland food a kick is Tabasco (Sriracha comes in at a close second), but powdered spices like cinnamon, cumin, turmeric and ginger are also great additions to a lackluster meal.

Trick 3: Stock Your Pantry with Foods You Love

There’s no arguing that it’s much easier to eat when you actually enjoy what you’re eating. That being said, if you need to boost your appetite and find ways to increase your food intake, then one of the surest ways to accomplish that is by keeping food that you delight in around the house. Your entire pantry and refrigerator should be stocked with foods that you love to much on or indulge in so that you up your chances of eating enough food in a day to help you gain weight.

Well, what if you’re the kind of person that just doesn’t enjoy going to the grocery? Listen, eating disorders or prolonged loss of appetite isn’t something that you should try and tackle alone. You can always reach out to someone in your family or a close friend to help you out. There are also several great grocery delivery services that you can look into to make the process easier.

Trick 4: Go for Food Items that are Energy Dense

Similar to the earlier trick, when you’re stocking your pantry and refrigerator, it’s also a great help if you go for food items that are energy dense. What does that mean? Well, to put it simply, calling a food energy dense is just the nice and polite way of saying that something is high in calories.

It’s especially important to choose foods that will give you more bang for your buck, in a manner of speaking, if you’re eating smaller but more frequent meals throughout the day. Some great energy and calorie dense foods to add to your pantry or snack stash are nuts, nut butters, cheese, avocados and legumes.

Another easy way to boost your caloric intake in small servings is by adding your favorite sauces, melted cheese, butter, gravy or creamy dressings to your carbs. We’ve never met a person that’s said no to ultra-creamy mashed potatoes drenched in a spectacular gravy.

Trick 5: Save Your Water for Between Meals

We always tell people who are trying to lose weight that it’s absolutely crucial for them to drink tons of water before a meal and throughout the meal. It’s only common sense to flip this advice around if you’re trying to gain weight. Instead of drinking water throughout your meal.

Try to cut back on it and save your water intake for between your meals instead. If you drink water with your meal, there’s a high likelihood that it will cause you to cut back on the volume of food you consume. If can’t get through a meal without a drink, then try to take a small sip every now and then so that you can really focus your attention on your food.

how to increase appetite

Trick 6: A Liquid Meal is Better than No Meal at All

There are really going to be days that you really just can’t get anything down no matter what trick you try. In these cases, remember that a liquid meal is better than no meal at all. Try drinking meal replaces that aren’t loaded with sugar or try blending up your favorite frozen fruits with your choice of milk.

To add more calories and to give you the boost of protein that your body will need, you can also add a tablespoon of your favorite nut butter or a scoop of your go-to protein powder. Some other additions that can bring up the nutritional value of your smoothie are chia seeds and flax seeds.

How to lose weight fast and easy?

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No one ever said that losing weight was easy. The worst part is when you think you’re doing everything you could possibly be doing right, when in reality, you’re actually making a ton of mistakes that are keeping you from achieving the results you’ve been dreaming of. There are actually a handful of things that you could be overlooking that are hindering your progress. It’s also possible that you’ve received advice from a trusted source and are following it strictly without knowing that it’s actually misguided or outdated advice. Whatever the case, the most important thing, if you want to lose weight fast and easy, is to identify those mistakes and start making a change asap. Here are some mistakes that you could be making and how to correct them so you can start working towards hitting your weight loss goals.

#1: Obsessing Over the Scale

We’ve all been there: hopping on the scale every day, even twice a day, just to check if you’ve made any progress. Listen, we understand wanting to track your progress but if you’re weighing yourself daily you’ll get one thing accomplished: going crazy. Fixating on the number is the number way to discourage yourself and fall right off the band wagon. Instead of weighing yourself daily, try tracking your success in inches instead of in pounds. Try measuring yourself every two weeks and weighing yourself every month.

#2: Failing to Lift Weights

For some reason, so many people have it in their heads that weight lifting will make them bulky and for that reason, they should stick to cardio only. Folks, this is so backwards we can’t even deal. Strength training is a hugely effective when it comes to weight loss, in fact, it’s critical. Strength and weight training helps our bodies build lean muscle mass, which in turn helps our bodies burn much larger amounts of calories. The best strategy for weight loss is always a combination of aerobic exercise and strength training.

#3: Believing the “Diet Food” Hype

One of the biggest mistakes that people always seem to make is believing the hype of processed low-fat or diet foods. Not only are these fat-free or so-called diet foods much higher in sugar, they’re also unbelievably high in chemical additives and are more likely to have you craving more food than you initially wanted. Instead of falling for the hype of over marketed products, choose whole foods, even if they’re full fat versions, and moderate your consumption.

#4: Ignoring Nutrition Labels

In our earlier point, we touched on the fact that tons of marketers can put pretty much whatever they want on a product’s label even if it’s not entirely true. You would think that most people would figure out that some of their claims would be too good to be true, but that’s not necessarily the case. The reason that these brands get away with making the claims they do is because they know that tons of people are too lazy to read the nutrition labels on boxes. When you fail to check your food’s label, you are much more likely to consume unwanted calories and chemical laden ingredients. While we don’t think being overly paranoid about everything is a good idea, being extra cautious with what you put in your body is definitely always a good idea.

#5: Developing Unrealistic Expectations

The number one way to de-motivate yourself when you’re trying to lose weight fast and easy is to have unrealistic expectations of what your fitness journey is going to be like. Sure, having health and weight loss goals are crucial for your success, but you need to be setting goals that are realistic. For example, chances are that you’re not going to drop 10 pounds in one week alone – at least not if you’re doing it in a healthy way. When you’re goal setting at the beginning of your fitness journey, go for modest goals and adjust along the way. This way you’ll know what’s realistic for your body and what’s shooting for the stars.

#6: Over Eating

One of the most common pieces of advice for weight loss is to eat smaller meals more frequently. While we agree with this advice, some people tend to take it to the extreme by either eating larger meals than advisable or forcing themselves to eat even when they’re not hungry. Yes, it’s important to keep your body fueled, but if you’re not hungry, then as a rule of thumb, it’s better to skip the meal you have coming up.  For the best results for your weight loss journey, only eat your next small meal if you’re hungry.

How to lose weight fast and easy?

#7: Failing to Track Your Eating

Just because you’re being “good” about eating healthy food that’s ideal for weight loss doesn’t mean that you should stop tracking what you’re eating. Sometimes, we take our “healthy food” as license to eat more than we should, which generally ends with you eating much more than you should be. There’s also the possibility that although you’re staying under your calorie restriction, you’re not consuming the proper amount of protein, fiber, fat and carbs to optimize your body’s fat burning capabilities. Whether you choose to track your food with an old-fashioned notebook or one of those new apps out there, it doesn’t matter. What’s important is that you get it done.

#8: Over Estimating Your Caloric Burn

Some people eat all kinds of food, take all kinds of supplement, or exercise in a certain way because they believe that it will supercharge their metabolism. While foods do have the capacity to boost your body’s metabolic rate, chances are that it’s not quite as large as you think. Sometimes, it much, much less than you think. When you do this, not only do you set yourself up for disappointment, you also inadvertently give yourself license to eat more than you normally would. One of the most common lies people tell themselves these days is, “I deserve this treat because I worked out today.” No. Just no.

How to ditch your pregnancy weight fast and Easy without going to the gym.

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Motherhood is one of the most fulfilling things that any woman will ever go through. Sure, your kids will probably drive you mad every so often, but we don’t know a single mother who didn’t love their baby the moment they laid eyes on their little bundle of joy. If we’re talking about one thing that every new mother is desperate to be rid of, however, we’re putting all our money on this: pregnancy weight.

The moment a woman gets pregnant, it’s pretty much guaranteed that the baby weight will slowly start to accumulate. Ladies, it’s okay. We’re eating for two people, after all. But that still doesn’t change the fact that there’s probably going to be some work to be done once you push that baby out. That’s not to say that the process doesn’t get daunting though. If you’re a new mom and don’t quite know where to start in between all the crying, feeding and diaper changing, we’ve got a few tips to get you started.

Tip #1: Breastfeed

Honestly, we’re huge fans of breastfeeding. Not only is it fantastic and totally important for your baby’s health, it’s also a complete game changer when it comes to dropping your pregnancy weight.

Amazingly, breastfeeding causes a woman’s body to burn and extra 600 to 800 calories per day. Even better? All you have to do is get comfortable and let your baby nurse. Sure, you’ll need to consume an extra 500 calories per day to maintain breastfeeding, but that’s nothing compared to the benefits you get in return. Some women have even reported that they dropped all their baby fat through breastfeeding alone.

One important thing to remember though ladies is that when you start to wean your child off of breastmilk, or when your baby starts eating solids, your caloric burn will, naturally, plummet. When this transition starts to take place, you also need to adjust your diet. Start decreasing your calorie intake and increasing your exercise.

Tip #2: Do Your Best to Get Up and Move

Being a new mom is tough. Sleepless nights are the norm and sometimes getting used to caring for a tiny human can be overwhelming at best. Who has time to think about exercise in the midst of this all, right?

We want to assure you that it’s completely okay to feel like this. In fact, most new moms won’t be ready for any serious exercise until a month and a half after they give birth. This number goes up if you delivered your baby through a Cesarean procedure, too. Regardless, there are some easy activities that you can try to throw into your day just to make sure that get up and move a little.

One easy activity is to just get out of the house and walk around the block. Not only do you get to enjoy some fresh air and a few moments of alone time, the walking will also feel good and won’t cause any bleeding. You can walk just a bit further with every day that goes by until you’re ready to start throwing 30 minutes of cardio back into your regular daily programming.

Tip #3: Pay Attention to Your Caloric and Fat Intake

Ladies, you can’t eat the same way post-pregnancy that you did during your pregnancy. If you’re serious about ditching the all the weight you gained during your bun-in-the-oven days, you’re going to have to start paying good attention to the food that you put in your body.

For example, chips and sodas are out the window (you probably shouldn’t be eating this during your pregnancy either). Fad diets are also a huge no-no, especially if you’re a new mom. Remember that you need tons of nutrient-dense foods in your diet when you’re nursing a child because these are what you’ll pass on to your baby.

Stock your pantry and refrigerator with fantastic whole foods that are rich in nutrients. Some must-haves include whole grains, fresh fruits and veggies, lean protein and dairy products that are naturally lower in fat.

In addition to watching what you put in your body, it’s also worth mentioning that you should be mindful of the way you fuel your body too. Go for healthy cooking methods and try to spread out your nutrients equally throughout the day since babies tend to feed frequently. Small but frequent meals are the best way to go. Plus, this way of eating will help you metabolize your meals more efficiently and cause your body to store less fat.

Tip #4: Take a Decent Nap

Sleep. Is. Good. Actually, allow us to rephrase. Sleep. Is. Very. Good. We know that it’s kind of impossible to get a solid block of sleep when you’re a new parent, but that doesn’t mean that you shouldn’t take every chance that you can get to nap.

As a rule of thumb, sleep is a crucial element to weight loss because this is when your body regenerates and regulates your body’s hormones. Additionally, it’s a lot easier to avoid binge eating when you’re asleep. When it comes to post-pregnancy weight loss, however, sleep is especially important because caring for a newborn will throw your body through a loop. Your unusual sleeping cycles will have an effect on your metabolism and this will become one of your biggest hurdles to losing your pregnancy weight.

One easy way to get those extra naps in is to sleep when your baby sleeps. Yes, we understand that there’s tons of housework to be done, but it’s going to have to wait. Also, this is what your husband is there for. Make it clear to him that you need his support and that you need the extra sleep so he’s just going to have to pull some extra weight around the house. Taking naps when your child does will allow you to minimize your sleep deficit and keep those cravings at bay. Besides, extra rest is always welcome.

Determining Your Body Type: A Guide to Somatotypes

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Somatotypes

Have you ever wondered about what body type you are? Women have been going on and on for ages about having hourglass figures or being a pear-type, and while those are certainly commonly identified body types, that’s not at all what we’re talking about. True, everybody is different and unique. After all, some of us are taller than others, some wider than others, some people have higher bone densities and so on, but did you know that every person on this planet will fall into one of 3 distinct body classifications? These body types or classifications are known to the scientific community (and the health and fitness community as well, of course) as somatotypes.

Why Does It Matter?

You might be trying to figure out why this should even matter to you. For most people, the concern is simply about losing weight or getting fit, regardless of body type. Adding another thing to try and figure out just isn’t on your agenda.

Well, folks, it’s time to put it on there because knowing what your body type or somatotype is can actually help you tailor your weight loss and fat loss programs to have dropping an optimal amount of weight monthly. Likewise, knowing your somatotype can also help you figure out what kind of exercises or training routines you should be doing to build muscle mass.

What are the Existing Body Types?

As we mentioned earlier, all humans can be classified as one of three different body types or somatotypes. The three types of bodies are: ectomorphs, mesomorphs, and endomorphs. There are many reliable diagrams that exist to help you see the difference between the three classifications, but if you don’t have access to one, there are also easy ways to identify which body type you are simply by examining yourself in the mirror.

For example, people who are ectomorphs are generally those who are thin and small-boned. They also enjoy naturally lower amounts of body fat, but then also have to deal with less muscle mass. On the other hand, mesomorphs are best described as natural athletes. Their bodies exude an air of athleticism and lean towards more moderate levels of fat and a good amount of lean muscle mass.

Meanwhile, endomorphs naturally have higher amounts of body fat, don’t fret just yet, and generally have rounder and softer looking bodies. Some of you might be able to identify your body types just by reading this overview, but if you’re still not quite sure, then you’ll want to have a closer look at what qualities are most associated with the three body types.

Meet the Mesomorph

What do Arnold Schwarzenegger, Sylvester Stallone, George Clooney, Bruce Willis and Andre Agassi have in common? They’re all mesomorphs. Generally hailed as the best or luckiest body type of them all, mesomorphs are most commonly referred to as the world’s natural athletes. Not only is it easier for mesomorphs to gain muscle, it’s also advisable for them to focus on workout regiments are revolve around strength training. As a rule of thumb, cardio exercises should stay moderate for this body type.

To determine if you’re a mesomorph, check your body to see if you have any of the following traits:

  • Your shoulders and hips are roughly the same width
  • You have reasonably thick forearms
  • Your body tends to look more rugged or square
  • Weight gain and weight loss isn’t much of an issue for you
  • You have a chest circumference in the range of 37 – 44 inches

Meet the Ectomorph

If mesomorphs are typically referred to as the luckiest body type, then ectomorphs take the award for being the body type with the least to worry about weight wise because they’re don’t really have to worry about gaining weight. On the down side, however, it’s much harder for an ectomorph to put on muscle mass, thus earning themselves the nickname of “hard-gainers”.

Ectomorphs need to eat substantially more calories than any other body type to get their gains going and should focus entirely on strength training and keep their cardio to a minimum if they want to make their workouts the most effective. Kate Moss, Bruce Lee, Cameron Diaz and Brad Pitt are all standard examples of ectomorph type bodies.

Other determinate features of ectomorphs include:

  • Hips that are narrower than the shoulder width
  • Fitted jeans feel loose around the glutes
  • Smaller or more slender forearms
  • A long and narrow body
  • A chest circumference of less than 37 inches

Meet the Endomorph

Zac Efron, Jennifer Lopez, Chris Pratt and Beyonce Knowles are just some of the celebrities out there that fall into the endomorph classification. Perhaps the easiest way to describe an endomorph would be to say that it’s the complete opposite of the ectomorph body type.

Endomorphs tend to be larger in appearance and have the propensity to gain weight easily. Traditionally speaking, endomorphs are also the body types that have the hardest type shedding pounds. The bright side to this, however, is that it’s actually relatively easy for endomorphs to put on a decent amount of muscle mass.

It’s crucial for endomorphs to adopt a lifestyle that has as little fat as possible and creating a constant caloric deficit until they reach their goal weight. Cardio is key for endomorphs, high intensity interval training in particular, and adding to it a decent and challenging strength training program too.

Some additional key indicators that you have an endomorphic body are:

  • Having shoulders that are wider than your hips
  • Having a body that tends to look round or soft
  • Thicker forearms
  • Ease in gaining weight but difficulty in losing weight
  • A chest circumference that exceeds 44 inches

What Next?

Now that you know your body type, it’s time to figure out what workouts will work best for your body type. We’ve given you some guidelines to start with above, but as always, it’s best to really come up with a concrete plan to set yourself up for success as early as possible.

Can Metformin Actually Cause Weight Loss?

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metformin weight loss

If you know anyone who is suffering from type 2 diabetes, chances are that you’ve heard of the drug called metformin. Now, if you also happen to be someone who is desperate to lose weight and keep it off, then it’s also possible that you’ve heard about metformin’s supposed capability to help you lose weight. There are tons of articles out there suggesting that metformin could be the secret pill to all of your weight loss needs, but is there any veracity to those claims?

Well, the short answer is that it’s a definite maybe. There is a certain prospect that taking metformin can help you lose weight and a good reason why your doctor might even suggest that you take it if you’re really trying to lose weight, and here’s why.

The Evidence Behind the Theory

Metformin, which is also known as Glucophage, is an oral medication that is most often prescribed to patients with diabetes. Metformin helps patients control their blood sugar levels and also assists in the absorption of available glucose in the individual’s bloodstream. While metformin is generally a safe medication to take, some patients may experience some side effects such as muscle pain, uneven heart rate, weakness and dizziness. Another commonly advertised side effect of metformin is the possibility of weight loss.

A lot of research has been put into metformin and the many properties it has that can promote weight loss. According to studies, it’s possible that metformin can decrease appetite and thus reduce your daily intake of calories. Some research also suggests that metformin alters the way your body stores and makes use of fat. Metformin has also been shown to boost caloric burn while exercising, which is why doctors recommend a regular exercise regimen while on this medication.

What to Expect from Taking Metformin

Now, it’s very important to know that doctors make no concrete promise in taking metformin for weight loss, but there is certainly a great deal of scientific proof available to show that it’s effective. One important thing to note, however, is that metformin isn’t and shouldn’t be treated as a quick-fix solution to obesity.

A long-term study was conducted, which shows that any weight loss that could be attributed to metformin tends to occur gradually over the course of one to two years. Additionally, the degree of weight loss is also relative to the person who is taking it. In fact, in the study, the average weight loss between two years or more was seven pounds.

Another possibility is that you won’t lose any weight at all. This is because taking metformin still requires adhering to a lifestyle of healthy eating and regular exercise. Those who adjust their lifestyle for the better have been shown to lose the most amount of weight when coupled with a metformin prescription. As we mentioned earlier, metformin could potentially help boost the fat burn accomplished through exercise, so a regular exercise routine is preferable to lose the maximum amount of weight possible while taking the medication.

Will It Work for Me?

Just as with any other kind of weight loss medication, there’s no one hundred percent guarantee that it metformin will work for everyone. As we mentioned earlier, it will take healthy habits and exercise for metformin to have positive effects on your weight loss journey. Additionally, the weight loss you experience could potentially only last for as long as you are on the medication. Essentially, what this means is that when you stop taking metformin, there’s a high likelihood that you could gain the weight back. With that being said, we recommend that you view metformin like you would any other diet or weight less supplement – a supplement to healthy habits, not your magical solution to weight loss.

One other important thing to consider when it comes to metformin is that there’s no guarantee that your doctor will even prescribe it to you. Metformin is typically only prescribed to patients who are pre-diabetic or already have type 2 diabetes and generally for the purpose of managing diabetes. Another thing that you should take into serious consideration is that using metformin for weight loss is, essentially, an off-label purpose so the FDA has in no way approved this medication for the purpose of weight loss.

What Happens if my Doctor Does Prescribe it to Me?

If you’re one of the people who have been prescribed metformin, then it means that your doctor sees a need for it. The first step that you should make sure to complete if it is prescribed to you is to let your doctor know of all the other kinds of medication that you are taking. It’s especially important to disclose any medication you’re taking that is related to diabetes.

Another good idea is to bring at least a week’s worth of your pre and post meal blood sugar records so that the doctor can have a look and adjust your prescription if needed. Dosages prescribed depend on various factors, so it’s folly to assume that your prescription will be the same as others you know who are on the same medication. It’s common for doctors to prescribe a low dosage of metformin when you’re just starting the medication and then adjust and increase your dosage gradually as time goes by.

When taking metformin, it’s important to take it with a meal whether you’ve been prescribed to take it once or twice a day. At the same time, you should take care to avoid consuming high-calorie or high-fat meals while on this medication. The best diet to maintain, while on metformin, is to consume primarily fresh fruit, vegetables, an appropriate serving of nuts and whole grains.

You should also continue to track your blood sugar after meals. Another fantastic practice to maintain while you are taking metformin is to drink a full glass of water every time you take your dosage. As a happy bonus, taking a glass of water each time will aid in feeling satiated and decrease your cravings for unhealthy food.

Are Bananas Any Good for Weight Loss?

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It’s no secret that the battle of the bulge rests primarily in your ability to fuel your body in healthy ways. Expanding waistlines are best controlled by a diet that is high in fruits and vegetables and low in carbohydrates and fat. If that’s the case, then what does it mean for high-carb fruits such as bananas? We’re supposed to stay away from high-carb foods, right? Well, in the case of the modest but beloved banana, you can bet your bottom dollar that bananas are terrific for weight loss.

Bananas are chock-full of great nutrients that help reduce belly fat. When it comes to nutritional facts, a single medium banana comes with 105 calories, 3 grams of fiber, 15 grams of natural sugar and 27 grams of carbohydrates. Indeed, bananas have a much higher carb and calorie count than other fruits, but if you stick to a 5-inch portion per day, you could do your body a world of good and decrease your waistline while you’re at it. How do bananas help with weight loss? Read on to find out.

#1: They Make Fantastic Fuel for Fitness

There’s no disagreement or discord anywhere in the fitness community when it comes to bananas and fitness. Any smart weight loss plan includes regular exercise and when it comes fueling those exercises, whether before the workout or after, there’s nothing better than a banana. There are many reasons floating around, but simply said, bananas are great because they’re full of easy to digest glucose.

This kind of glucose is fantastic for giving you the energy you need for your HIIT session or spin class. If you’re including the banana in your post workout meal, it’s a great way to replenish energy stores after your sweat session while the potassium in bananas help with quick recovery. We recommend munching on a serving of banana with a protein source like nut butters or a hard-boiled egg.

#2: You Won’t Find Much Pesticides in Them

When it comes to fruits and vegetables, there’s now a growing concern when it comes to pesticides and other potentially harmful residues. What’s fantastic about bananas is that they have much less pesticide residues on them compared to other wholesome produce because of their thick peels. Not only is this great news for your health, it’s also incredible for your waistline.

Did you know that pesticide consumption and weight gain are actually related? This is because pesticides are actually stored in our body’s fat stores which makes burning them much harder than usual. While we love our share of apples, peaches, and similar fruits, it’s better to swap them out for a banana due to their high pesticide residues (unless of course you’re buying organic).

#3: Give Your Metabolism A Banana Boost and Stay Full Longer

While it’s true that bananas are at their sweetest and most delicious when they’re fully ripened, there’s still tons of benefits to be enjoyed when you munch on your bananas while they’re still green. Before bananas ripen, they’re full of resistant starch, which means that it takes much longer for your stomach do work its magic to digest it. This almost means that you’ll stay fuller for longer, which is great if you’re trying to reduce your caloric intake per day.

Since it unripe bananas feed healthy gut bacteria, it also brings about higher efficiency of fat oxidation. There’s science to back this up too, as some studies have concluded that switching out just 5 percent of your daily carbs with resistant starches can help you burn up to 30 percent more fat after a meal. Now, it’s true that while under ripe, bananas can be bitter, so you try adding it to a smoothie or eat it with other fruits and veggies to improve the flavor.

#4: Fill Up on Fiber

Another exceptional benefit to eating bananas is that they are very high in fiber. In fact, just one serving gives you 12% of your daily recommended intake. As we’re sure you’re all aware, fiber is very important for the maintenance of regular bowel movements and is also crucial to keeping your digestive system healthy.

If you need more reasons to eat fiber, the medical community has announced time and time again that eating a lot of fiber reduces your risk for diverticular and heart disease as well as certain kinds of cancer. Ample fiber intake is also good for weight loss as a whole.

#5: Keep Your Blood Sugar Levels Stable

bananas for weight loss

Did you know that bananas have a low glycemic index? Depending on the level of ripeness, a banana can score anywhere between 42 to 62 when it comes to its glycemic index but are generally known to release their sugars slowly. Because of this, they actually help control your blood sugar levels, which will in turn reduce cravings and potentially help with weight loss. As a rule of thumb, the glycemic index of bananas will lower as they ripen, so if you want a banana on the lower end of the spectrum, make sure to pick one that’s ripe.

#6: Beat the Bloat

If you’re always walking around feeling bloated, then you may want to reach for a banana. Banana is a great source of prebiotic fiber, which means that noshing on one can help improve your digestion and feed the healthy gut bacteria living in our intestines. Additionally, bananas are well known to be a great source of potassium, which is great for reducing water retention.

Research is in favor of this too as one study concluded that women who consumed 2 small bananas a day as a pre-meal snack for 2 months were able to reduce their bloating by 50 percent. For those who decide to try this out on their own, make sure that you reduce your sugar and carbohydrate intake in other areas of your diet since bananas are naturally high in these. You can say goodbye to bloat in a matter of months.

The Best Ways to Use Apple Cider Vinegar for Weight Loss

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There’s no denying that there’s a ton of research to back up the fact that apple cider vinegar can help promote weight loss. Even the Ancient Egyptians knew and took advantage of this fact, apparently. Now, this age-old weight loss aid is gaining tons of popularity all over the health and fitness community. Knowing this, the question now becomes how to best use apple cider vinegar to lose weight. Before we talk about this, however, it’s important to know why and how apple cider vinegar works.

Why Does ACV Help Weight Loss?

Apple cider vinegar, or ACV for short, has been scientifically proven to help lose weight for a number of reasons. Satiation and insulin sensitivity are some of its most well-known effects, but it actually also helps to improve the overall health of our digestive systems. To go a bit more in-depth with ACV and how it helps to lose weight, let’s consider the following effects that it has:

ACV is Low in Calories

One awesome thing about apple cider vinegar is how very low it is in calories. In fact, one teaspoon of ACV only has one calorie, making it the perfect weight loss supplement since it doesn’t add much to your diet.

ACV Decreases Levels of Serum Lipids

Drinking ACV can help with the total cholesterol, lipid peroxidation, serum triglyceride and even the levels of antioxidants in your body. Essentially, ACV can lower the levels of the total of serum lipids in your system and improve your health as a whole.

ACV Increases Satiety

Research shows that taking ACV in the morning and even with your meals can help you feel full and stay full for longer, which means decreased food intake throughout the day.

ACV Lowers Blood Sugar

Apple cider vinegar studies have also shown that there is a decrease in serum glucose and even a decrease in bad cholesterol. This makes ACV great for heart health, too.

ACV Helps Control Blood Pressure

When you live with bad habits like eating foods high in saturated fats, sugars and sodium, it’s easy to send your blood pressure through the roof. Taking apple cider vinegar in the morning with a warm glass of water can do wonders for your blood pressure and cardiovascular system as well.

ACV Increases Sensitivity to Insulin

Remember how we said earlier that ACV can help with blood sugar levels? Well, it just makes sense that it would help with insulin sensitivity as well. It works by helping your cells regulate glucose much more efficiently, which means lower blood sugar levels and reduced fat accumulation.

ACV Improves Digestive Health

Apple cider vinegar does wonders for your body’s gut health thanks to its acetic and malic acid content. Healthy digestive system equals easier and more natural weight loss.

What are the Best Ways to Use Apple Cider Vinegar for Weight Loss?

Apple Cider Vinegar diet

Given apple cider vinegar’s great health benefits, it’s no wonder so many fitness experts and health advocates are jumping on the ACV bandwagon. Now that you know all the health benefits that ACV has and how it helps with weight loss, the next question that begs to be asked is how to utilize apple cider vinegar and the different ways you can consume it.

Apple Cider Vinegar and Honey Tea

The most basic way to take apple cider vinegar daily is by taking it in the mornings as the main ingredient of a simple tea. To make the tea, you’ll need one cup of warm water, 2 teaspoons of apple cider vinegar and 2 teaspoons of honey. Mix all of the ingredients together and take it every morning to give your day the healthy start that it needs. Not only is it a great drink for antioxidants and detoxifying, it’s also a great to clean out your system in the mornings.

ACV Detox Drink

Everybody loves a good detox drink and we especially love ours with some apple cider vinegar. If you want to make a great detox drink to enjoy in the morning, you’ll need 16 ounces of hot or warm water, 2 tablespoons of apple cider vinegar, 2 tablespoons of lemon juice, 1 teaspoon of ground ginger, a quarter of a teaspoon of cinnamon, a small pinch of cayenne pepper and 1 teaspoon of raw honey. Mix it all together and enjoy in the mornings or before a meal.

Apple Cider Vinegar Salad Dressing

You don’t always have to drink your apple cider vinegar to enjoy its benefits. There’s nothing wrong with making it the base of a great salad dressing and throwing it into your favorite bed of leafy greens.

To whip an easy ACV salad dressing together, take 2 teaspoons of apple cider vinegar and whisk together with 4 teaspoons of extra virgin olive oil, 1 teaspoon of Dijon mustard, half a teaspoons worth of lemon zest, a quarter of a teaspoon of freshly ground black pepper, 1 tablespoon of your choice of fresh herbs and some salt to taste.

This makes a light and tasty salad dressing that is not just heart-friendly, it’s also great for weight loss. Having a delicious salad dressing doesn’t require the use of any mayonnaise, sugar or too much salt. You don’t have to use this recipe as a salad dressing either. It makes a great marinade for steaks, pork, chicken and your choice of seafood.

ACV Smoothie

Okay, we know that guzzling down a smoothie with apple cider vinegar as one of the ingredients sounds pretty weird but trust us when we say that this recipe isn’t just tasty, it’s also really healthy for you. To blitz this smoothie together, take half a cup of pomegranate, 1 teaspoon of chopped apricot, a bunch of baby spinach and 1 teaspoon of apple cider vinegar and throw everything into the blender. You can add some ice to it if you want it to be colder or have a thicker consistency. The high vegetable and fruit content of this smoothie is great for your immunity and for your bowel health as well.

How to Use Coconut Oil for Weight Loss?

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Unless you’ve been living under a rock for the past few years, you probably already know that coconut oil is the preferred fat of choice amongst fitness experts and influencers. Not only is it absolutely tasty, but it’s filled to the brim with tons of great nutrients that have incredible health benefits for those who take it.

One of the most popular characteristics of Coconut Oil is the way it aids weight loss. Other great and equally fantastic properties of coconut oil are that it can help improve brain function and kill harmful pathogens in the body when ingested. In terms of external use, coconut oil also has a ton of properties that are fantastic for moisturizing and helping with damage.

Let’s not carried away though. We know that most people love coconut oil for its health benefits. After all, just a single tablespoon (or two) can help you burn up to 5 percent more calories per day. Coconut oil can even help you decrease your appetite. If you’re eager to include coconut oil in your daily life for the purpose of weight loss but aren’t quite sure how to start, we’ve got some great suggestions for you to start.

Tip 1: Add it to Your Morning Cup of Joe

Some of you may have already heard of bulletproof coffee. It was coined by Dave Asprey and involves adding coconut oil to your coffee instead of creamer and sugar. By switching out your typical creamer and sweetener with coconut oil, you take in good fats first thing in the morning instead of something that could potentially clog your arteries.

The good fat found in coconut oil is called medium-chain triglycerides (MCTs) and can help you burn more fat and calories throughout the day than you normally would. If you’re willing to give bulletproof coffee a try, be sure that you don’t just pour it in. All that’s going to do is give you an oily film on top of your coffee that could make your coffee a tough drink to swallow.

Instead throw it into a blender and give it a whirl. What you’ll get in the end is a beautiful frothy and creamy drink that will satisfy you in the morning.

Tip 2: Switch Your Eggs Out with Coconut Oil

We love our eggs as much as the next fitness junkie out there but swapping out your eggs for some coconut oil every now and then could do you a world of good because of the MCTs it contains. Sure, you’ll get a few more calories than you would with an egg (a large egg has about 70 calories while a tablespoon of coconut oil has roughly 120), but the trade-off is worth it. Just one tablespoon of coconut oil is enough to replace the use of an egg when it comes to baked goods. Give it a try some time and enjoy the additional flavor profile it gives your baked goodies.

Tip 3: Cook with Coconut Oil Instead of Butter or Vegetable Oil

In this day, the most commonly used oil or fat for cooking is a toss-up between vegetable oil and butter. There’s a lot of people claiming health benefits to these kinds of oil, but when it really comes down to it, nothing’s better than the appetite-suppressing and fat-burning qualities that coconut oil can give you.

Instead of cooking your favorite stir-fry recipe with vegetable oil, try going with some coconut oil instead. You’ll be surprised with how the flavor of coconut oil can enhance the natural taste of foods like curries, kale, and even your favorite omelet.

Generally speaking, virgin, unrefined coconut oil is better, however, it has a stronger coconut flavor that some people may not like. If whatever you’re cooking isn’t going to benefit from a hint of coconut, then go with regular coconut oil instead.

Tip 4: Make Healthy and Tasty Snacks with Coconut Oil

It’s a simple rule of thumb to remember: having healthy snacks available to you will reduce the likelihood of bingeing on salt and hydrogenated fat laden food items. There are tons of great snacks that you can whip up with coconut oil, but our favorite these days has got to be kale chips.

If you love that irresistible salty crunch of a potato chip, kale chips are a great, healthy, and equally tasty dupe. Contrary to popular belief, they’re also relatively simple to make. All it takes is tearing up kale leaves into bite-sized pieces, giving those leaves a nice massage with some coconut oil, spreading them out on a baking sheet and giving them a light sprinkle of sea salt.

All that’s left to do after is to throw them in the oven at 350 degrees Fahrenheit for about 15 minutes or until their crisp and lightly browned. You may want to keep a close eye on the kale chips while they’re in the oven though and give them a toss around to prevent them from burning.

Tip 5: Down A Tablespoon of Coconut Oil in the Morning (or When You Feel Sluggish)

Feeling fatigued or sluggish isn’t anything new. In fact, this pretty common amongst people who don’t get enough exercise in or eat unhealthy diets. This is also going to be common if you’re just starting to adjust your lifestyle to a healthier one. When you start feeling that fatigue or if you’re not feeling energetic in the morning, take a tablespoon of coconut oil instead of going for caffeine, sugar or some other kind of junk food for energy.

For those of you who aren’t too keen on taking a spoonful of coconut oil straight up, then you can incorporate it into a low-calorie smoothie, munch on those kale chips we taught you how to make earlier, or maybe even whip up a serving of coconut oil fudge. These light snacks will give you the energy surge that you’re looking for and you’ll even enjoy the fat-burning properties of coconut oil while you’re at it.

Swimming for weight & Does it work?

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The quest for weight loss is definitely a struggle, and while the battle is mostly won in the kitchen, there’s no doubt that getting some solid exercise in will really help you melt the pounds of fat off of your body.

Now, if you’re a fan of swimming, you’re in luck: it’s a great way to incorporate regular exercise into your routine and is arguably the best type of exercise to do as well. Swimming can take transform your muscles and turn you into a mean, lean cardio machine.

It can also help you turn back the aging clock, especially if you’ve already done some serious damage to your health by living an unhealthy lifestyle. But why is swimming so good for weight loss? For those who aren’t convinced that jumping into the pool is a good idea for weight loss, read on for solid reasons to suit up and dive in.

Swimming is Kind to Your Body (a.k.a. It’s Low Impact)

Did you know that swimming is the most recommended exercise for injured athletes? That’s because it’s a low impact exercise that minimizes risk for further injury while still keeping the athlete in shape. Similarly, swimming is great for overweight people who have a tough time exercising due to joint issues.

The low impact nature of the sport could also mean that you see more results than you would with other exercises. When you’re swimming, you can go as high in intensity as you can manage without actually feeling wear and tear in your body afterwards. This means that you can have an incredibly intense workout in the pool today and be perfectly fine for another workout tomorrow.

Swimming Does Wonders for Your Lungs

Obviously, you’re not going to be able to get as much oxygen as you normally would if your face is under water. Because of this, your body naturally starts learning to use the oxygen you get during breaths much more efficiently. This helps your body adapt in the long run and manage its oxygen better overall. Some ways it does this is by taking in much more fresh air with every breath.

At the same time, you expel much more carbon dioxide when you exhale. The volume of air that flows in and out of our lungs when we breathe is called tidal volume, and research shows that swimmers have much higher tidal volume that runners.  It’s this incredible adaptation that occurs in the body that has more and more parents enrolling children with asthma into swim classes. With better tidal volume comes lower resting heart rates, lower blood pressure and better physical performance over all.

Swimming is Both Cardio and Strength Training

The thing about swimming is that when you stop moving, you start sinking. With any constant movement, you end up with (surprise, surprise!) cardio. When you take into account the fact that water is about 800 times the density of air, you’re pretty much guaranteed strength training because your muscles are under constant resistance just to complete your strokes.

You don’t have to worry about skill level for this strength training either. Whether you’re a beginner or a seasoned swimmer, swimming is a great way to burn the fat off your body and tone your muscles at the same time. If you’re just starting out, try setting goals for yourself in terms of the distance that you will aim to swim. As you progress and gain experience, you can start adding intervals to your workouts and get to work on toning your body.

Swimming is Great for All People

swimming for weight loss

No matter how old you are or how fit you are, swimming will always be a great workout option for you. Like we mentioned earlier, swimming is the recommended workout for injured people, whether athlete or not, and it’s also a great way for pregnant women to continue getting physical activity in. Swimming is also the workout of choice for new moms and for morbidly obese individuals who can’t stand on their own two feet just yet. No matter what your level of fitness, you’re in charge. You set your pace and your intensity, and ultimately, the results of your workout.

Swimming Makes You A Better Athlete

Remember that increased tidal volume that we mentioned earlier? That’s a huge help when it comes to increasing your endurance capacity. Seriously, we’re talking huge improvements! Because your body is utilizing oxygen more efficiently, it helps you perform better with other sports as well – running in particular.

Regular swimming training will help you run much faster without getting as winded as you used to. Studies have also shown that swimmers who train with a controlled breathing technique, this means taking only two breaths per pool length, can see up to 6% increases in their running economy after only 12 sessions.

Apart from oxygen use, swimming also trains major muscle groups in your body such as. Your core, your shoulders, your hamstrings and your glutes, all of which are tremendously important when it comes to maintaining a good running form.

Swimming Forces You to Work Underutilized Muscles

Off the top of your head, what do you think are the muscles that you use the least in your daily life? Well, think about it this way: you don’t stand around or work at your desk with arms constantly held over your head, do you? This likely means that you rarely use your laterals, traps and deltoids in your arms from during your day to day activities.

When you’re in the pool and working on your laps, however, your arms need to go all over the place to get you from point A to point B. All of those muscles you were previously not using are now suddenly being utilized, which means you’re training and making use of muscles that you would otherwise ignore.

Swimming is actually also great for targeting your core and lower back, two areas that we often ignore while working out, because swimming requires staying level and balanced in the water.

What is a Low Residue Diet?

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Sometimes, a low residue diet is recommended when a person is to undergo a specific treatment such as an intestinal surgery, colonoscopy etc. The aim of this diet is to limit bowel movements so that certain medical procedures can be performed without any trouble.

There can be other reasons too to get on a low residue diet. When we eat foods that are high in fiber, they leave behind a residue in the digestive system. This is fiber which the body cannot digest. It adds up to a bulk and is passed via stool.

Sometimes, this undigested fiber can lead to various gastrointestinal problems. Here’s where a low residue diet comes into play. When you face stomach issues, the doctor might recommend you to follow a low residue diet for some days.

Let’s get to know more about this diet:

What Is A Low Residue Diet?

It’s a diet that limits the intake of fiber so as to give relief to the digestive system.

Eating foods that are high in fiber can lead to many problems such as diarrhea, cramping, abdominal pain etc. Here’s where a low residue diet can be of great help.

Mostly, patients suffering from diseases like irritable bowel syndrome, diverticulitis, Crohn’s disease or ulcerative colitis are recommended to follow this diet.

Foods To Eat In A Low Residue Diet

Low Residue Diet

The diet tried to bring the level of fiber consumed to about 10 to 15 grams. Hence, most of the high-fiber foods are excluded with foods that contain minimal amount of fiber containing foods.

Here is what you can eat in this diet:

Fruits: Fruits to be eaten in a low residue diet are canned fruit, bananas, cantaloupe, honeydew, melon, watermelon, fruit juices without pulp, nectarines, papayas, peaches and plums. These fruits are low in fiber and should be eaten to get the necessary nutrients into the body for good health.

Vegetables: Low fiber vegetables include carrots, skinless white potatoes, string beans, lettuce (if tolerable), beets, tips of asparagus, pureed spinach, strained vegetable juice, tomato sauces, acorn squash (seedless) and cooked or canned vegetables that are skinless or seedless.

Foods (Low Fiber): Depending solely on veggies and fruits may not be a good idea since they can’t cover up for all the nutrients that the body requires. Hence, these foods can also be taken but according to the doctor’s advice.

  • Hot and cold cereal which is low in fiber.
  • White bread
  • Eggs
  • Tender protein sources such as chicken, eggs, tofu and fish
  • Peanut butter (Creamy)
  • canned /cooked or fresh vegetables but in smaller portions
  • Skinless white potatoes.
  • White pasta
  • White rice
  • Foods prepared with white flour (refined) such as like pancakes
  • Fats like gravy, olive oil, mayonnaise and butter.
  • Dairy products (if tolerable).

Lots Of Water And Juices: It is essential to keep your fluid intake higher in a low residue diet since it can help provide smooth bowel movement so make sure to drink a lot of water and other liquids. The average requirement is 2 liters, but in this diet you should try to drink a little more than that.

Foods Not To Eat In A Low Fiber Diet

All the foods that contain higher amounts of fiber should be prevented when you’re on a low residue diet. These foods include:

  • Skinned potatoes.
  • Dried fruits and raw fruits.
  • Brown rice
  • Whole grain foods
  • Bran
  • Garlic
  • Onion
  • Raw veggies.
  • Spicy foods
  • Fried foods
  • Processed meat
  • Seeds
  • Beans
  • Lentils
  • Nuts

Benefits Of A Low Residue Diet

There are many benefits of a low residue diet but the main aim of the diet is to cure certain illness that are linked with the digestive system. Let’s look at some such diseases and other benefits in detail:

Treats Inflammatory bowel disease: Since a low residue diet puts minimal stress on the digestive system, inflammation around the area where bowel movements are carried out are reduced.

Heals Crohn’s Disease: In this type of disease the walls of the intestines suffer from ulcers. This not only triggers stomach pain but also makes it difficult for the person to pass stool.  A low residue diet can reduce the inflammation and treat ulcers too.

Treats Constipation: Foods that are rich in fiber can cause constipation because they are mostly dry and solid. This leave behind solid residue in the stomach which is hard to digest. This is why a person may find it hard to pass stool. A low residue diet can help eliminate constipation by reducing fiber in your body and since fluid intake is encouraged in this diet, it aids in treating constipation.

Heals Diarrhea: Diarrhea can be treated form a low residue diet because it helps to slow down the process of digestion, hence, production of faeces can be controlled.

Relieves The Digestive Tract: Since low fiber foods are easy to digest, it helps to relieve the digestive tract from a number of symptoms such as gas, abdominal pain etc.

Post Surgery Healing: People who have to undergo a surgery or have recently undergone one may also be recommended to dwell on a low residue diet for some time. This diet is both easy to swallow and digest.

The Verdict

It’s not wise to start a low residue diet on your own. If you experience changes and difficulties in digestion or you are suffering from GI problems then visiting a doctor should be your first choice.

Upon approval of a doctor you can switch to this diet and continue it for the amount of time which is recommended by the doctor.

Fast and Easy Tips to Lose Belly Fat

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lose belly fat

Ah, belly fat. The evilest and most challenging fat of them all to lose, and yet it’s almost the most crucial fat to get rid of. Why? Because it’s the number one cause many cardiovascular and weight related disease in the world today.

While many people will fall into the trap of fad diets and perhaps even weight loss pills, there’s really no way to truly lose the belly fat than by putting in the hard work of re-assessing your lifestyle and making healthy changes. If you’re not sure where to get started but are desperate to start getting rid of your muffin top, here are some easy tips you can start incorporating into your life as soon as possible.

#1: Stick to Water after Breakfast

Want to have a glass of orange juice with breakfast or indulge in a latte with your morning meal? Go right ahead! But as soon as that meal is over its time to get your head in the game and make sure that the only liquid you ingest is water. Stay away from juices, sodas or any other high fat and high sugar beverages are available to you in the market today. Want some stats with that?

Well get this, a typical American consumes and additional 245 calories per day from sodas alone. Only sodas! Imagine how that number skyrockets when you start counting juice and that tall frappucino with whip? You’re looking at about 90,000 calories per year. That’s an extra 25 pounds on your waist, pal.

#2: Don’t Finish Your Meal

You could be eating three bites less from your meal, ditching another glass of orange juice or saying no to one treat a day, but whatever it is you decide to do, try to make it a point to not finish your meal or at least eat three less bites of it. This simple act of sacrificing a few extra bites can save you from consuming another 100 calories.

#3: Wash Something…Thoroughly

Every week, pick something in your home and give it a thorough washing. Not only does this help you keep your place clean, it will also help you burn an extra four calories per minute just by doing something that needs to get done anyways.

For example, you can give your floors a good clean this week then take on your bathroom tile or windows the next. Want even more motivation? Studies show that giving something a good scrubbing for just 30 minutes can help you burn an additional 120 calories? That’s what we like to call efficient (and incredible!).

#4: Eat Only When Your Stomach Gets Mad

Okay, we don’t actually mean that your stomach will get mad, but it will definitely make a noise when it’s time for you to chow on something. Waiting for our stomach to growl before we eat accomplishes many things, but the most important is this: you’ll be sure that you’re eating because your body needs it and not just because your mind needs it.

Honestly, you won’t believe just so much calories we can consume just because we’re eating out of bored, frustration or some other kind of habit. Take that out of the equation and you’ll be seeing some successes early on in the game.

#5: Give Something a Sniff When You’re Hungry

This one might seem silly to you at first, but there’s a lot of strong evidence to show that you sniff strongly scented foods when you’re, it helps you eat less because you think you’re less hungry than you actually are.

In fact, another research study conducted on a control group of three thousand individuals found that sniffing something like an apple or peppermint when you’re hungry can help you lose an average of 30 pounds. That’s a huge amount of calories to be saying goodbye to, especially when you consider the fact that you’ve done so by sniffing the scent of a fruit. Crazy, right?

#6: Keep the Color Blue Everywhere

Yes, we may be pushing it with this one but hear us out first. Have you ever seen any fast food restaurant covered almost entirely in blue? No. At least not any successful ones. And why not? Well, that’s because blue is known to be a color that suppresses appetites.

With that being said, if you want to try anything to help you get rid of the belly fat, then try keeping a ton of blue around you when it’s time to eat. From blue dinner plates to blue table napkins, it’s honestly worth a try especially when there are studies that back up the findings.

#7: Take a Walk Break Every Two Hours

It should go without saying that squeezing in physical activity of any kind is good for your health and absolutely important to your weight loss goals. However, this is even more important when you’re working a desk job and can barely get away from it throughout your day. Taking a short 5-minute walk (whether outside or via a lap around the office space), is a great way to add activity into your day without having to disrupt too much of it.

After all, we’ve all got a bunch of work to do at the office so we want to make sure that our responsibilities are met. If you’re rationalizing the need to walk since you already have a standing desk at work, then think again. Walking, even if it’s just for a few minutes of your day, is much more beneficial to your weight loss and overall health than a standing desk is.

#8: Keep the Kitchen Closed for 12 Hours

This one’s going to be tough at first but it’s going to be so worth it. At the end of your day, once you’ve finished your dinner, have washed all your dishes and put the mess away, tape your cabinets and refrigerator door clothes. This helps you avoid late night snacking, which means saving up to 300 calories daily.

Simple Ways to lose Weight Quickly

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Oh, to lose weight. This is probably one of the greatest, if not the greatest, struggles of human kind today. After all, it’s a joy to eat and to eat plentiful, while working out and watching our diet probably isn’t the most enjoyable thing to do. Just because it’s a struggle doesn’t mean it’s impossible though. Losing weight, and doing it quickly, is possible and can even be simple as long as you’re willing to commit.

With that being said, there are many ways to lose a lot of weight quickly, but not all of those ways are good for you. Most of them will even leave you hungry and feeling unsatisfied with your meal. The best course of action to drop weight quickly and simply is to adjust your lifestyle so that you reduce your appetite significantly and improve your metabolic rate. Here are some easy and simple things you can incorporate or adjust in your lifestyle to help you get started.

Eat A High Protein Breakfast

simple ways to lose weight

Not only is breakfast the most important meal of the day, it’s also the one that helps reduce cravings and caloric intake throughout the rest of the day. To make the start of your day healthy and to promote faster weight loss, make sure you’re eating a protein dense meal. Eggs are a great addition to any breakfast and are known to help fill you up for much lesser calories. Try to keep your carbohydrate intake relatively low unless you’re going to work out soon after you have your breakfast.

Ditch Sugary Drinks

If there were ever a traitor in the world of diets, soda, fruit juices or any other kind of high sugar drink would be it. Why? They’re full of unnecessary calories that you just don’t need in your body. In fact, they’re pretty much the most fattening things you can consume on a regular basis. Avoiding them can definitely help you lose weight quickly and most people who quit sugary drinks see a huge difference in their weight within a short period of time. They’ll also find that they have less sugar cravings as their body recalibrates.

Drink A Full Glass of Water 30 Minutes Before Your Meal

We already know that it’s good for weight loss, and our health in general, to drink a lot of water. However, did you know that drinking a glass of water half an hour before you eat could help you boost weight loss by up to 44 percent over the span of 3 months? Drinking water before your meal helps to fill you up so that you’re not prone to bingeing at meal time. Additionally, it helps you get the amount of water that you need in your body daily.

Go for Foods That Are Weight Loss Friendly

This one’s just a bit of common sense but it’s important to remind ourselves every now and then to fill your meals with foods that are diet or weight loss friendly. Leafy greens like kale, collards, swiss chards and spinach are fantastic for dropping pounds. Oily fish like salmon is also a great choice if you’re trying to figure out what kind of protein to serve yourself for lunch or dinner. Other diet friendly foods include lean beef, chicken breast, cruciferous vegetables, boiled potatoes, cottage cheese, beans and legumes.

Weigh Yourself Daily

Now this one might sound counterintuitive since most people recommend only weighing yourself once a week, but there are actually some promising statistics that come with checking your weight daily. For example, studies have shown that individuals that monitor their weight every day are actually more likely to weight and keep it off for a longer period of time. Weird right? But the results speak for themselves.

One thing to keep in mind, however, is to not let yourself get frustrated if the scales aren’t tipping in your favor. Stay cool if you’re not seeing the results you want immediately, and don’t let “unfavorable” numbers discourage you or knock you off your program.

Consume Soluble Fiber

One of the most stubborn kinds of fat to get rid of in the body is our belly fat, and yet it’s the most important kind of fat to lose because it puts you at risk for so many diseases. Luckily, research has shown that consuming soluble fibers can help reduce fat in the abdominal area. Fiber supplements can also be a great help if you’re trying to lose fat in this region. One supplement that you can consider taking is called glucomannan. Of course, we always recommend whole and unprocessed sources of soluble fiber before you turn to supplements.

Chew Your Food Very Well

Did you know that there’s a direct correlation between fast eaters and people who gain more weight over time? When you eat quickly, you don’t give your brain a chance to catch up with your stomach. This means that your stomach could actually be really full already, but because your brain hasn’t caught up with your stomach yet, you wind up overeating. One easy and simply way to combat this is by chewing your food properly and eating at a much slower pace. This gives your brain enough time to process when you’re actually full and will also boost weight-reducing hormones in your body. Not to mention the fact that you’ll be giving your digestive system an easier time with the food that it has to process.

Clock in Your Eight Hours of Sleep Daily

Unfortunately, we often overestimate our body’s capacities. For example, we think that we can trudge on without much sleep and not pay the consequences. Science and history tells us that this is further from the truth. Not only does a lack of sleep deprive you of rest and the energy that comes after the fact, it also contributes to weight gain. If you want to lose weight quickly, then one of the simplest ways to do that is simply by getting enough sleep every evening.

What is The Best Diet to try?

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There are a gazillion different diets out there and they all claim to be the best. However, you cannot just go and say that this is the best diet. A diet may be good for one thing but bad for another. Different factors come into play which need to be considered while picking a diet. You can’t just hit a search on Google and pick out the best diet just because it claims to be, you need to understand what is best FOR you.

What works for your friend may not work for you. Your bodies are different and so are the body’s requirements. Plus, the right diet also depends on your goal. Different diets are designed to provide different benefits.

Some diets are designed to help lose weight while some are designed to help gain it. You need to understand the A-Z of diet to be able to pick the best diet.

Without much ado, let’s get into the details.

What Is The Best Diet?

All diets are good, but the best one depends on several factors. In simple words, the best diet is the one that provides you results without any side effects.

To determine what’s the best diet for you, ask yourself these questions:

What Are Your Goals?

The primary reason that everyone wants to shift to a diet is because they want to achieve certain goals. You need to ask yourself what your goals are.

If you are worried about being overweight then your goal should be to lose weight. But, even in this case there are other factors to consider. For example, if you are getting married in a week, and you wish to look fit on the day of your wedding, then you need a diet that helps you lose weight in a week. For this, a military diet is your best bet since it wondrously helps reduce 10 pounds of weight in just 7 days.

However, weight gain or weight loss is not the only reason to diet. Some people turn to diets to stay healthy and control different conditions including diabetes, blood pressure and even cardiac issues. This is important because the food that we consume plays a very vital role in how healthy we are.

Did You Speak To A Nutrition Expert?

The diet you consume contributes to many things. Firstly, you need energy to be able to work and do physical tasks. However, while every diet will provide you with energy, in some cases it may not be able to fulfil all your body’s needs, resulting in different deficiencies.

This can be serious and cause severe health issues. To avoid this from happening and ensuring that you choose a diet that works for you, talking to a nutrition expert is your best bet.

There are many benefits of talking to a professional before you embark on a diet journey. The professional will ask you about your health condition and if you are suffering from any diseases. He/she will ten recommend a diet that will help you keep your health in control or at least not worsen the condition.

The nutrition will also look into the needs of your body and recommend you accordingly. This is where a lot of people fall for the wrong kind of diet.

Your nutrition expert will look into how several things, including your metabolism rate before recommending you a diet. Your goal, gender, weight, height and other such factors are also kept into consideration.

In a nutshell, the expert will write down what your goal is and what your body needs are. Once done, the expert will make a diet chart for you that includes foods that you should consume. He or she may also provide you with specific diet plans, i.e: what to eat for breakfast, lunch and dinner on any given day.

This custom made chart by a nutritionist is the best diet for you.

Is The Diet Healthy?

best diet

You may have started a diet that is helping you achieve your goal but you don’t know if it is really healthy for you or not. For instance, if you are suffering from digestive issues, then you need to pick a diet that includes foods that will help you relax your stomach. A good choice in this case is the BRAT diet. The diet contains foods that are easily digestible and enhance digestion.

However, such a diet can be a bad option in the long-run. It can help you control your digestive issues, but it prevents your body from getting its required nutrients, and as a result is unhealthy in the long-run.

The diet should include all the necessary nutrients such as vitamins, proteins, carbohydrates etc. It is vital to keep these nutrients balanced because a deficiency in these nutrients can make you weak and cause other health problems too.

Does It Keep You Full And Happy?

Our mood is linked to what we eat. A diet should offer health benefits at large because healthy eating is happy eating.

Eating certain foods can help us keep happy, but most importantly, having the feeling of hunger can make us irritated and upset. This is why you should go to a diet that does not keep you hungry.

There are many diets that cut you off from many foods and keep you starving for the purpose of reducing weight. This may work but at the end of the day, it is damaging your body.

So make sure that the diet you choose has balanced foods in the right proportions that not only fulfill your deficiencies but also keeps you full at all times.

Is The Diet Effective?

There are some diets that claim to help achieve some goals but in reality, they don’t. To avoid falling for such a diet, do the research first if you are not willing to go to an expert (which is a bad idea) to learn which is the best diet for you.

When you dig in and research about various diets, you will know how effective they are and what benefits do they come with.

The Verdict

All in all, the best diet is one that helps you achieve your goal without giving you any side effects.

 

Great ketogenic recipes to try

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The ketogenic diet goes by with many names such as LCHF (Low Carb High Fat), Keto diet, low carb diet etc. This diet is all about changing the energy supply within your body and helping you burn your body fat and lose weight. Now, normally when we eat carbs, our glucose level rises and here’s where our body derives energy from. However, such is not the case with this diet as it restricts carb consumption. Then how do we gain energy if our glucose levels are low? Here’s where Ketosis comes into play.

Ketosis is a state where our body receives energy from burning the fats in our body. Since body fat is the prime culprit for weight gain, this diet focuses on eliminating it from the body at a very rapid speed.

What Is The Ketogenic Diet?

In this diet, high carb foods are avoided and the foods that are high in proteins and fats are encouraged. This combination of avoiding carbs and embracing protein and fats is the way to trigger ketosis in your body. The sooner you hit ketosis, the sooner you’ll start shedding weight.

The ketogenic diet encourages to eat meat, low carb veggies, seafood, poultry,  fruits, dairy, nuts and seeds since they contain low carbs and are high in fats and proteins.

Weight loss, however, isn’t the only benefit that this diet offers, it has many other benefits too. They are all discussed later in this article.

What Should You Eat In A Ketogenic Diet?

A ketogenic diet is designed on three principles.

  1. Avoid eating low carbs.
  2. Eat moderate proteins.
  3. Eat a lot of fats.

Here are the foods that you need to eat when you’re on a ketogenic diet:

Seafood:

Fish are low in carbs and high in proteins. They serve as a perfect food to keep your carb intake low without compromising on energy. You can eat tuna, salmon and mackerel as they are rich in fatty-acids.

Meat:

When it comes to eating meats, ensure that you eat the type of meat that is low in carbs. Grass-fed, organic and unprocessed meats come in this category.

This, however, doesn’t mean that you can eat as much meat as you want. The amount you consume should be minimal because meats are protein rich and you only need a moderate portion of proteins in a ketogenic diet. If you consume a lot of proteins then it will create glucose in your body and restrict ketosis from taking place.

Dairy Products:

Dairy products are rich in fats and help your body get into ketosis quickly. You can eat high-fat yogurt (in low amount), butter and fat.

However, milk should be excluded because a single glass of milk contains 15 grams of carbs. If you still want to drink milk then a smaller amount of skimmed milk can be used. Like milk, yogurts should be avoided too because they are rich in sugar and low in fats.

Vegetables:

Consume a lot of green vegetables when you’re on a ketogenic diet since they are loaded with energy. Some good options are cabbage, cauliflower, zucchini, avocado, and broccoli. You can cook these veggies in olive oil or butter to enhance the taste.

Nuts:

Nuts that are low in carbs can be eaten such as pecans, macadamia etc.

Sauces:

Ketogenic diet emphasizes on consuming higher amounts of fats which is why meats, dairy, fish etc., are the main foods of this diet. To increase fat consumption, sauces that are high in fats can be introduced into the mix to trigger ketosis early. These include bearnaise, coconut fat butter and garlic sauces.

What Foods Should You Restrict?

Foods that you need to avoid are obviously the ones that are high in carbs such as:

  • Legumes
  • Sugars
  • Beer
  • Starch
  • Fruits

Benefits Of The Ketogenic Diet

ketogenic recipes

Balances Blood Sugar Levels:

Type II diabetes is common among people who are fond of eating foods that are high in sugar. This diet helps control diabetes by restricting the consumption of sugar, which helps control insulin levels.

Enhances Focus And Concentration:

Ketogenic diet is said to enhance concentration and focus because the energy released from ketones in ketosis goes to the brain and improves mental performance.

Suppresses Hunger:

When you are on a diet that is calorie based, you tend to feel hungry from time to time because energy is used up all at once. However, in the ketogenic diet, the energy keeps releasing from time to time and thus you don’t feel hungry after a few hours all the time. This is also a great factor that contributes to weight loss.

Weight Loss:

The main focus of this diet is to reduce weight and it does so by switching your body’s energy source from glucose to fats. This way you keep getting energy and keep reducing fats and thus your weight.

Ketogenic Recipes To Know About

Here are some delicious Ketogenic recipes to know about:

Chocolate-Peanut Butter Keto Cups (1 hour - 18 minutes)

Ingredients: 

  • Coconut oil - 1 cup.
  • Natural peanut butter - ½ cup.
  • Heavy cream - 2 tbsp.
  • Cocoa powder - 1 tbsp.
  • Liquid stevia - 1 tbsp.
  • Vanilla extract - ¼ tbsp.
  • Kosher salt - ¼ tbsp.
  • Chopped roasted salted peanuts - 1 ounce.

Method:

  • Take a saucepan and melt coconut oil in it over low heat for 4-5 minutes.
  • Add peanut butter and stir until it gets smooth.
  • Add the remaining ingredients (heavy cream, cocoa powder, liquid stevia, salt and vanilla extract.
  • Pour the mixture into 10 or more silicone muffin molds, then sprinkle roasted peanuts on the top.
  • Take a baking sheet and place all molds in it.
  • Keep in a freezer for about an hour.
  • Unmold the chocolate peanut butter and transfer to an airtight container to enjoy whenever needed

Easy Low-Carb Cauliflower Mac And Cheese (40 Minutes)

Ingredients:

  • Cauliflower head cut into florets - 1
  • Salt - 1 tbsp.
  • Mixed herbs - 1 tbsp.
  • Ground black pepper - ½ tbsp.
  • Olive oil - 3 tbsp.
  • Shredded cheddar cheese - 1 cup
  • Heavy whipping cream - ½ cup
  • Ghee - 1 tbsp.
  • Ground nutmeg - 1 tbsp
  • Grated parmesan cheese - 3 tbsp.

Method:

  • Preheat the oven to 450 F.
  • Prepare a baking sheet with aluminium foil.
  • Now place the cauliflower and sprinkle with salt, mixed herbs and pepper.
  • Pour olive oil and toss until well coated.
  • Roast it in the oven for 10 to 15 minutes until it turns crisp.
  • Place in a baking dish of about 8 inches.
  • Take a saucepan and add ghee, cheddar cheese, heavy cream and nutmeg.
  • Heat over medium heat.
  • Simmer for 5 minutes until it shows bubbles.
  • Pour the cauliflower in this pan and stir well.
  • Now sprinkle parmesan cheese from top.
  • Bake in the oven for 10 minutes and enjoy.

How Soon Can You See The Results?

This depends on how serious you are about following this diet. The more carbs you avoid, the sooner you’ll get into ketosis and start losing weight.

The Verdict

If you are frustrated about your weight gain then you need to turn to ketogenic diet today and experience the results yourself.

What is a Fad Diet?

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Obesity is a very common problem. In fact, it was rated as one of the leader problems in the US as over 30% of the US population is considered obese.

A number of people are trying to lose weight and stay healthy, but sadly it is easier said than done. While one way to do that is to hit the gym and perform exercises but that’s not everyone’s cup of tea. For such people, there’s another way, a fad diet.

It is a diet that helps to lose weight drastically on an unbalanced diet without the dieter having to do any sort of exercise to shed pounds. It does sound too good to be true but it really works.

What Is A Fad Diet?

fad diet

A fad diet is a diet that emphasizes on eating certain types of foods and completely avoiding some. It may be too strict and boring to follow but the results are convincing. Here’s how you can spot a fad diet:

  • It promises to help lose weight in a week.
  • No exercise required.
  • Restricts calories (because all fad diets help lose weight).
  • Only few foods are allowed to be eaten.

Types Of Fad Diets

There are many types of fad diets out. They may all suggest you to eat different foods and in different proportions, but the end goal is the same, losing weight.

Here are some of the most popular fad diets around the globe:

  • The Dukan Diet.
  • The Paleo diet.
  • The Zone diet.
  • South beach diet.
  • The Atkins diet.
  • Vegan diet.
  • Ketogenic diet
  • HCG diet.
  • Cabbage soup diet.
  • Lemonade diet.

What Do All Fad Diets Have In Common?

While all fad diets are different, they do share certain similarities as well. They all work by lowering carb intake. This is because carbohydrates contribute to weight gain and by restricting the daily carb intake, these fad diets show promising results. Other than this, most of the fad diets also help to reduce cardiac issues.

Different fad diets recommend to take carbs in different proportions and quantity. Some fad diets like the Atkins and other low carb diet first reduce carb intake and then recommend to gradually increase it.

On the other hand, some emphasize on keeping carb intake to a minimum such as the ketogenic diet so that the dieter can activate ketosis (a metabolic state to drive energy from fats rather than glucose). Hence, it can be concluded that all fad diets are not the same.

The main aim of all fad diets is to reduce carb intake from 250 grams to just 50 grams or even less. This is important because carbs are considered a major reason for weight gain.

Foods To Eat In a Fad Diet:

Most fad diets encourage to consume foods that are low in carbs. Some such foods include:

Fish: Fish are carb-free, hence they can be found in most fad diets. They are rich in proteins and offer many health benefits. Salmon, trout, haddock etc., can be a good option.

Meat: Another carb-free food that is included in many fad diets. Chicken, beef, lamb, grass-fed and pork are meats that are low on carbs.

Eggs: Boiled eggs are encouraged on fad diets because they contain only 1.1g of carbohydrates. Other than that, omega-3 enriched eggs and pastured eggs are even better to turn to when you’re on a fad diet.

Fruits: There are many fruits that are low in carbs such as pears, blueberries, strawberries, peaches, apple, and watermelon.

Vegetables: Vegetables are encouraged to eat in a fad diet since they help to lose weight and provide the body with a lot of energy. Veggies like mushrooms, broccoli, carrots, spinach, zucchini, bell peppers, and cauliflower can be included in a fad diet.

Dairy: Dairy products like cheese, butter, heavy cream and yogurt can be allowed on some fad diets since they contain less than 1g carb per ounce.

Seeds And Nuts: Nuts and seeds are also included in many fad diets.

Oils And Fats: Eating the right kind of fats is important when you’re on a fad diet. Some good choices are olive oil, cosh fish liver oil, butter, and ghee, lard etc.

However, it’s not necessary that all fad diets may include these foods. This depends on the kind of diet you turn to, so make sure to look at specific diet plans. 

Benefits Of Fad Diets

Quick Weight Loss: What most of the diets fail at doing, fad diets achieve. We’re talking about weight loss here.

Fad diets are getting immensely popular for helping people reduce weight in just a week. While there are certain controversies regarding fad diets, such as the Cabbage Soup Diet which only recommends to eat soup for a week but the results are there. Fad diets work like a charm when it comes to losing weight.

Reducing Heart Diseases: Fad diets like the Paleo diet, Vegan diet and the Atkins diet are some of the most effective diets when it comes to regulating blood pressure, improving cholesterol levels and avoiding heart strokes.

The Verdict

Fad diets work but you must follow all the guidelines to the T for results to show.

 

What is a Low Fodmap Diet?

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According to the NCHS, 28.3 million Americans visit physicians with digestive complains every year. This shows you how common digestive issues are. Nutrition experts are blaming the diet for digestive problems such as constipation, diarrhea, bloating, gas, and stomach pain. Many also specifically blame FODMAPs for such issues. FODMAPs are compounds that are found in certains foods such as barley and wheat. They are known to trigger irritable bowel syndrome and various other GI disorders. Here’s where the low FODMAP diet comes into play.

This diet focuses on reducing the intake of FODMAPs to reduce stomach issues. Let’s get to know more about FODMAPs and a low FODMAP diet.

What Are FODMAPs?

FODMAPs, short for Fermentable, Oligo, Di, Monosaccharides and Polyols, can cause a lot of problems in the digestive system. These are carbohydrates which are hard to digest since they can end up on the far end of the intestine where the gut bacteria is present.

Once these carbs reach near the bacteria, it uses them as fuel and create hydrogen gas giving rise to many kinds of digestive disorders. Other than that, FODMAPs are also known to create liquids in the intestine that can cause diarrhea.

Here are some common types of FODMAPS:

  • Lactose: This FODMAP is found in dairy products such as milk. 
  • Fructans: Can be found in many foods but mostly in grains such as wheat, spelt rye etc.
  • Fructose: This FODMAP is present in most of the fruits, vegetables and added sugars.
  • Galactans: Found in legumes.
  • Polyols: They are sometimes used as sweeteners and are often found in many fruits as well.

What Is a Low FODMAP Diet?

A diet that limits the consumption of foods that contain higher amount of FODMAPs in them is a low FODMAP diet. This diet doesn’t exclude FODMAPs right away but gradually because eliminating them right away can cause many problems in the body.

Once you reduce the consumption of FODMAPs, you will see a noticeable change in your stomach issues and even feel lighter.

Foods To Eat In A Low FODMAP Diet

Here is a list of foods that you should eat in this tied:

Vegetables: Squash, sweet potatoes, alfalfa, potatoes, radishes, eggplant, ginger, green beans, spinach, bell peppers, kale, lettuce, chives, olives, parsnips,, spring onion (only green), tomatoes, turnips, yams, water chestnuts, zucchini, bok choy, carrots, celery and cucumbers can be eaten on a low FODMAP diet.

Dairy Products: Dairy products are strictly restricted from this diet except for the ones that are lactose free. Other than this hard cheese such as cecembert and brie are also allowed.

Fruits: Fruits that are allowed in this diet are blueberries, grapes, kiwi, lemons, cantaloupe, melons but not watermelon, oranges, raspberries, strawberries, grapefruit, bananas, lime and mandarins.

Seeds And Nuts: Macadamia nuts, almonds, sesame seeds , cashews, peanuts  and pine nuts can be eaten.

Sweeteners: Stevia, maple syrup, molasses and artificial sweeteners can be included in the foods to increase taste.

Grains: Quinoa, corn, oats, rice, sorghum and tapioca are allowed on a low FODMAP diet.

Other Foods: All meats and fish, all fats and oils, spices and herbs can be eaten.

Foods Not To Eat In a Low FODMAP Diet

Low Fodmap Diet

When it comes to a low FODMAP diet, it is more important to know what not to eat than to know what to eat. Here are a few foods that you need to restrict in this type of diet:

  • Vegetables: These vegetables are high in FODMAP and should be avoided: Brussels sprouts, artichokes, broccoli, cauliflower, garlic, fennel, cabbage, mushrooms, okra,  leeks, beetroot, asparagus, onions, peas and shallots.
  • Fruits: Blackberries, boysenberries, figs, pears, peaches, watermelon, apples, applesauce, apricots, cherries, canned fruits and dates should be excluded from the diet.
  • Grains: Rye and barley.
  • Beverages: Milk, soy milk, soft drinks that contain fructose corn syrup, beer, fortified wines and fruit juices.
  • Sweeteners: High fructose corn syrup, honey, mannitol, maltitol, xylitol, fructose and sorbitol.
  • Dairy products: Yogurts, whey protein supplements, sour cream, milk derived from goats, sheep and cows, ice cream, soft and fresh cheeses.
  • Legumes: Red kidney beans, beans, baked beans, chickpeas, lentils and
  • Wheat: Breakfast cereals, tortillas, bread, pasta, waffles, pancakes, crackers and biscuits.

Benefits Of a FODMAP Diet

  • Patient suffering from irritable bowel syndrome can benefit from a low FODMAP diet as it can help relax their stomach. Since this diet excludes foods that are high in FODMAP carbohydrates, digestion can be carried out easily.
  • GI disorders like Crohn's disease and Ulcer Colitis occur due to inflammation around the walls of the intestine. A low FODMAP diet helps reduce this inflammation and even treat these diseases.
  • An upset stomach can create stress and stress can ruin your mood. When you’re on a low FODMAP diet, your stomach stays lighter and you stay in a good mood.
  • A diet that incorporates foods that are low in FODMAPs can help to reduce other common symptoms like gas, bloating, diarrhea etc.

The Verdict

A low FODMAP diet really helps to lighten a stomach and smooth digestion. If you experience stomach issues such as constipation, bloating, diarrhea etc., then turn to a low FODMAP diet and see the results yourself.

What to Eat on a low carb Diet?

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A diet is all about knowing what to eat and what not to eat, but it is easier said than done. While the general consensus is to eat what is healthy and to avoid what isn’t, but how do you decide what is healthy and what is not? There are many kinds of diets that incorporate different kinds of foods because each helps to serve a different goal. Some diets are focused on decreasing weight while some are to prevent certain diseases. Therefore, the dieter must know which kind of foods should he/she take, and there can be no one specific answer to this. Let’s get into the details to know more about what to eat when you are on a diet:

How To Know What To Eat On A Diet?

The answer to this question can be given by an expert nutritionist. Choosing the foods to eat on a diet depends largely upon what your body needs, what nutrients you lack and what you do not need. You can learn about these all by visiting a nutritionist.

The expert will ask you various questions regarding your health. It is important to know of your general health when suggesting you a diet plan. For example, if you are diabetic, then your diet cannot include foods that contain sugar as heavy sugar can cause abnormal sugar levels in the body.

Recommended Amount Of Nutrients To Take Per Day

When you’re on a diet and want to achieve a goal then it is essential to take the correct proportion of nutrients in a day, this is what any nutritionist will tell you.

Our body requires energy which we get from the food that we eat. This is why we need to be careful about what we eat as the food we consume should be able to fulfill all our body’s requirements.

Without energy, we will not be able to work, and the amount of energy we require depends on several factors, most importantly our metabolism. Let’s dig deep into this factor:

Energy

Energy may not be a nutrient but it holds great significance when it comes to health. The nutrients we get from foods such as carbohydrates, fats and proteins are converted into energy and passed into the bloodstream to help us carry out physical activities. Moreover, energy also helps our body perform different activities, such as run and eat.

A lot of people think that the more energy one takes, the better. This is a wrong concept. Too much energy can backfire and lead to problems. If the amount of energy your costume is more than the amount of energy your body requires, it may begin to get stored in the form of fat and cause weight gain. Therefore, it is vital to know the right amount of energy one should get from the foods.

For a normal person, about 8700 Kilo Joules is the amount of energy which is recommended in a day. 

We can get this energy from different food sources. Some energy rich foods include almonds, fish, animal meat, fruits, vegetables, peanut butter, legumes, lentils etc. 

Protein

What to Eat on a low carb Diet

Protein is known as the building block of the body. It can be found in many diets out there because of the benefits. Protein helps your body grow. It also plays a very important role in repairing your body. You can get proteins from many sources such as:

Animal Foods: Meat, fish, chicken, milk and eggs are animals foods that can help you get proteins in your body.

Plant Foods: Beans, peas and legumes come from a variety of plants that are packed with proteins. Including some in every meal can help devour energy. Moreover, these foods have other benefits too, such as enhancing eyesight, speeding up recovery process when a body part is injured etc.

Grain Foods: These include cereals, pasta, bread and rice. However, when choosing grain foods, make sure they are low in saturated fats.

The recommended amount of proteins to take per day is 1 gram per pound of body weight. 

Carbohydrates

Carbohydrates are important to include in your diet as they provide many benefits. Carbs are known to keep various diseases at bay and also help sustain overall good health. However, you need to know the right amount of carbs to eat in a day.

If you are wanting to reduce weight then you need to reduce your carbs as an overdose can cause weight gain.

Foods To Eat: Potatoes, lentils, peas, corn, pasta, bread, cereal etc.

The amount of carbs recommended to eat each day is 310 grams.

 Fats

Eating good fats promotes mental health and also helps to build muscle. There are many fat containing foods that can be included in a diet, however, too much fat can turn out to be troubling which is why one should consume recommended amount of fats.

Foods To Eat: Avocados, olive, tropical oils, animal fats etc.

Recommended amount of fats to eat per day is 45 to 75 grams.  

Vitamins

There are many types of vitamins and each offer specific benefits. Most fruits are rich in vitamins including vitamin A, C, B, B1, B2 and B6.

Foods To Eat: All kinds of fruits and vegetables. However, veggies should ideally be eaten raw, boiled or grilled. 

The Verdict

It is important to take care of your diet if you wish to be healthy. A diet is all about knowing what to eat, but since you’re not an expert, you must make sure to get in touch with one so that a customized diet plan can be prepared for you, keeping your age, gender, goals and body requirements in mind.

How to Cut Sugar Out of Your Diet?

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Seven teaspoons of assorted sugar spilling onto a wooden background

Sugary foods are a part of many diets since they enhance taste. However, consuming too much of it can lead to problems. According to The American Heart Association (AHA), daily consumption of sugar should be limited to 6 tablespoons (for women) and 9 tablespoons (for men) in a day but Americans have been exceeding these limits. On average, an American is said to consume at least 19.5 tablespoons of sugar per day. That’s a lot. Taking too much sugar is unhealthy and can cause health problems such as weight gain, risk of diabetes, tooth decay etc. Therefore, cutting out sugar from your diet is essential to stay healthy.

What Is Sugar?

Sugar is a carbohydrate that is found in many kinds of foods to enhance the taste. Moreover, it is also found naturally in different foods. When we hear sugar, our mind wanders to the crystalline sugar that we add in tea, coffee, milk etc, but there are many kinds of sugars available. Mostly, all forms of sugars contain 4 calories per gram.

How To Cut Off Sugars From A Diet?

Here are some tips on how to cut sugar out of your diet:

Say No To Products That Contain Added Sugar

how to cut sugar out

There are a plethora of food products that contain added sugar. These products are responsible for feeding you a large part of sugar which is why eliminating them from the diet is essential. Some of the products that you need to eliminate from your diet are:

  • Coconut Sugar: It may be low-glycemic but contains added sugar as well and contributes to cravings and addiction in people.
  • Cane Syrup: This syrup doesn’t contain refined sugars but regular sugar which is evaporated and can be harmful.
  • Rice: Rice has a higher GI (glycemic index). A high GI means that a certain food is capable to spike blood sugar levels. A good alternative is to turn to brown rice since it has a lower GI.
  • Plant Based Milk: Plant based milk may or may not have higher amount of sugars. To be on the safe side, make sure to buy unsweetened milk.
  • Replace Cereals In Breakfast With Oatmeal: Most of the cereals we eat in breakfast contain high amounts of sugars. You can eliminate that from your diet and introduce oatmeal. To enhance the sweetness, you can cook the cereal in the presence of unsweetened applesauce.

However, if you are a real cereal fan then you can go for cereals that contain lower amounts of sugar such as plain porridge, whole grains plain biscuits etc.

Say No To Chocolates Except Dark Chocolate

We all love chocolate, but it can damage our body if we do not control the amount that we consume. Giving up on chocolate altogether can be difficult, which is why you should turn to dark chocolate. The recommended amount to eat dark chocolate per day is 6 grams. It is low in sugar and provides several health benefits.

Say No To Processed Foods

Processed food usually contains added sugars. Boxed, canned and bagged food are processed foods and are made with added sugars to enhance the taste.

Eat The Right Fruits

Fruits sure provide you with many nutrients but some of them are packed with higher amounts of sugars and if you’re looking to cut sugars from your diet, you need to eliminate sugar packed fruits as well.

This doesn’t mean that you have to turn away from all kinds of fruits, you can eat the ones that contain less sugars.

Low-Sugar Fruits 

  • Avocados: Eating an entire raw avocado will feed you only 1 gram of sugar.
  • Cranberries: One cup of these berries will provide you with only 4 grams of sugars. 
  • Raspberries: A single cup of these will get you 5 grams of sugars, plus they’re loaded with fiber so you will feel full eating just one cup. 
  • Grapefruit: Only 7 grams of sugars will enter your body when you eat 100 grams of a grapefruit. 
  • Kiwis: 9 grams of sugar per 100 grams is what you’ll get when you eat a kiwi.

Avoid Eating These High Sugar Fruits 

  • Lychees: One cup of this fruit has 29 grams of sugar.
  • Figs: One cup of fig has 27 grams of sugar.
  • Mango: One cup of mango contains 23 grams of sugar.
  • Cherries: One cup of cherries contain 18 grams of sugar.
  • Grapes: One cup has 15 grams of sugar. 

Say No To Flavored Yogurt

Flavored yogurt is packed with added sugars which is why you need to turn to plain yogurt or yogurt made at home. You can add honey to increase sweetness.

Check The Labels

Make a habit of checking up the labels before you buy food. Also, pick food that contains less amount of sugars in them.

You do not know how much sugar a food contains which is why it is important to have a look at the labels. Foods such as tomato sauce, crackers, salad dressings may contain high amounts of sugars.

Avoid Going Cold Turkey

Going cold turkey refers to cutting off sugar completely and instantly. This can be troublesome for many people because sugar is an addictive and craving food.

The right thing to do here is to limit the intake. If you add 3 tablespoons of sugar in your tea, cut it down to two in the 1st week and 1 in the second, and so on. This won’t trigger too much craving and will help you shut off sugar intake without any problems.

The Verdict

When you consume less sugars, it will keep your blood sugar levels balanced and help you control diabetes. Other than this, it can also help in weight loss.

Fill Your Fitness Needs with Fitness Depot

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We don’t know about you, but when it comes to our dream fitness or exercise equipment, the list is endless. While there’s definitely no shortage of equipment out there in the market, the challenge these days is finding a single place that carries pretty much every piece of equipment imaginable while still being able to cater to people with varying budgets. After all, not everyone can drop hundreds of dollars on exercise equipment and not everyone wants to do that either. Not to mention the fact that we don’t all have the time or patience to be running from one shop to another just to grab all the equipment we need. Lucky for gym owners and fitness enthusiasts like us, such a place does exist, and it’s called Fitness Depot.

What is Fitness Depot

If you’re looking for a haven for every piece of exercise equipment imaginable, Fitness Depot is it. Not only are they the largest retailer of specialty fitness and exercise equipment in all of North America, they also offer their products at the lowest prices in the region. No folks, we’re not exaggerating, they really do. In fact, they guarantee that they’ve got the lowest prices. The company started in the early 90’s in Canada when the founders applied the depot/warehouse concept to fitness retailing. Additionally, they are the first (and currently are the only) big box fitness specialty sellers in Canada. The company’s great success in Canada led to the establishment of their very first US store in 2014 when Fitness Depot opened in Dallas, Texas.

What We Love About Fitness Depot

We’ve really got to hand it to Fitness Depot when it comes to their commitment to their customers. They go well out of their way to make sure that they give clients access to the best brands that the fitness industry has to offer at the most affordable prices in the market. Not only do they succeed at this, they also make sure that the products they sell exceed the standards of their buyers while providing long lasting value at the same time. At the end of the day, their utmost priority and passion is to guarantee that they always exceed the expectations of their customers. So, how do they do this? Check out how and why we love them below.

Over 2,300 Product Choices

When they say that you can shop at Fitness Depot with confidence, they really mean it. Fitness Depot boasts an impressive repertoire of over 2,300 product choices, and this number goes up daily. This is because Fitness Depot strives to provide their customers with the most relevant and innovative fitness products and choices in the entire North American hemisphere. They also focus on making sure that they have the most recommended industry-leading brands in the market such as Northern Lights, Freemotion, Nordic Track, Inspire Fitness, Matric and Concept II. They also carry popular brands like TRX, BOSU, Rumble Roller, True Fitness, Life Fitness, Precor, Century Martial Arts, Powerblock, Teeter Inversion, SKLZ, Octane Fitness and Sport Op.

How is Fitness Depot able to pull a repertoire of products like this off? Well, it starts with their buyers. The depot is staffed with many buyers that spend months at a time travelling the world in search of new fitness equipment to stock their store with. Not only does this ensure that the depot is always up-to-date, it also makes sure that they keep up with the ever evolving and changing industry.

Professional and Savvy Fitness Consultants

You can have a great product and a great vision, but without the support of fantastic staff you’ll never go anywhere. This is something that Fitness Depot is well aware of. As such, they’ve staffed their stores with sales associates and store managers that aren’t just knowledgeable about fitness equipment and what’s best for their clients, they’re also passionate about helping customers find the solutions they need for their facilities or home gyms. We’d probably go as far as to say that they’re fanatically passionate, actually, as their own lives are immersed in fitness, healthy living, and helping others achieve that for themselves.

When you pay a visit to Fitness Depot, the sales associates will greet you warmly and welcome you to explore all that they have to offer. It doesn’t matter if you’re looking to fit out a full gym or simply need that new fitness band that everyone’s talking about, they’ll treat each customer with the same care and respect. Have specific requirements that you need met? No problem! Fitness Depot’s staff will work you to find a solution to your needs and even explain to you the what’s, why’s and how’s of today’s ever-changing fitness industry. Whether you walk into the store with a plan or not, their professional and savvy fitness consultants will have your back.

Well-Stocked Inventory

fitness depot

There’s a reason that Fitness Depot has grown into the largest specialty fitness retailer in the United States and Canada: they almost never run out of stock. Seriously! They’re so committed to making sure they always have inventory of every SKU that it’s in the company’s mission statement. Fitness Depot regularly maintains over $30,000,000.00 worth of stock in their stores across North America. Now, that’s not to say that they don’t run into that issue. There will always be supply chain issues wherever we go, but what’s great about Fitness Depot is that while they can’t control external factors, they’re determined to do everything in their capability to make sure that products remain in stock.

Shop with Confidence Today

Fitness Depot is committed to making sure that your shopping experience goes off without a hitch. Financing options are available to those who are making large orders but can’t afford to pay for everything in one go. There are also several options for delivery and set up for you to consider as well as buyer protection plans for any purchase. Want to give the gift to fitness to someone else? Fitness Depot also has gift cards available!

What is a bulletproof diet

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Diet is a special course of various foods ensuring that you get all the nutrients that are required by the body to stay fit and healthy. It is often considered to be a way to lose weight but that’s not true. A diet is basically the amount and the type of foods you eat on a daily basis. A diet can be followed for various outcomes such as weight gain, weight loss, muscle building etc. There are various diets that are followed all around the globe. Some are healthy while some are not. Therefore, it is important to know which kind of diet suits you the best. Without much ado, let’s get into the details:

What Kind Of Diet Should You Take?

There are many kinds of diets that are specific about the outcome. Some are solely focused on losing weight such as the atkins diet (a low carb diet), while some are concerned with a reduction in fats in your body, such as the keto diet. The question here is: which diet should I opt for? The answer to this question is simple.

Ask yourself these questions:

  • What do I want to achieve?
  • What’s my end goal and purpose to start a diet?

Your goal can be anything. You might wish to get rid of your extra fat or you might want to add more muscle mass. The right diet would depend largely on this factor, but you should also keep certain limitation in mind, such as your overall health,i.e: if you have a medical condition.

For example, you cannot turn to a diet that relies heavily on fruits if you are diabetic. This is because fruits contain sugar that can cause problems for individuals with insulin issues. This is why most experts recommend to visit a nutritionist before choosing a diet. Many even suggest to get a customized diet plan according to your needs, age, and health.

Now, most of us aim to eat a diet that’s healthy and balanced. To do so, one must know about the 5 main food groups that are a part of a healthy diet. Eating these at the right time and in the right amounts can do wonders for our body.

Here are the 5 main food groups you should know about and include in your diet:

Carbohydrates

The first food group that holds great importance when it comes to having a healthy diet is carbohydrates. Carbohydrates provide us with vitamin B, calcium and lots of energy. They are also said to improve the condition of the digestive system.

Carbohydrate foods:

Oats, rice, pasta, yam, noodles, couscous, potatoes, millets, breads, morning cereals, rye and barley. It is recommended to take at least 3-5 servings of carbohydrates in a day to keep healthy. One serving of carbohydrate may contain:

  • 1 bread slice, one or half roll of a pizza.
  • 6 tbsp. of porridge or cereal.
  • 4 whole wheat crispbreads.
  • 6 tbsp. of millet, pasta, rice, or couscous.
  • 2 small new potatoes.
  • 2 tbsp. mashed sweet potato.

Proteins

Proteins are building blocks that help us develop and repair our body. There are many benefits of consuming foods that are high in proteins as it helps to improve bone, skin, muscles and overall health of a person.

Protein Foods:

Seafood, fishes, nuts, beans, meat, eggs, lentils and soya. These foods provide us with iron, minerals, vitamins and of course proteins. It is recommended to take 2-3 servings of these per day.

One serving of proteins may contain:

  • 2 cold ham slices, chicken or turkey.
  • 1 chicken breast.
  • 2 sausages.
  • 3 bacon rashers.
  • 1 burger (beef).
  • 1 fish, fillet or steak.
  •  small can of mackerel, tuna, salmon, sardines..
  • a cup of lentils (cooked), beans.
  • beans, chickpeas or lentils (half can).
  • Tofu (100 grams).

Dairy Products And Milk

Dairy products give you tons of vitamins such as A, D, B12, calcium, proteins etc. These nutrients help you improve your bone health and teeth. Milk is said to be rich in calcium that is good for your teeth and bones.

Dairy Products:

Fromage fries, milk, yoghurt, cheese, milkshake etc. A total of 3 servings of dairy products are recommended.

One serving may include:

  • a glass of milk.
  • 1 pot of fromage frais or yogurt.
  • 1 small piece of cheese.
  • ½ can of a low-fat custard.

Vegetables And Fruits

Eating vegetables and fruits on an everyday basis provides you with antioxidants that help to keep you fit. The fibers found in them improve your digestive system and also protect you from a large number of diseases. Since they are low on calories and high in fiber, they also help to keep your weight in check too.

Vegetables And Fruits Foods:

All kinds of vegetables and fruits. A total of 5 servings of fruits and vegetable are recommended daily.

One serving may include:

  • 1 pear, apple, orange, banana etc.
  • 2 small plums, satsumas, kiwi fruit.
  • Handful of grapes, cherries or berries.
  • 1 tbsp of dried fruits.
  • A large fruit slice of melon or pineapple.
  • 3 heaped tbsp of raw, canned, frozen or cooked vegetables.

Fats And Sugars

bulletproof diet

If you want to increase your calorie intake then turn to foods containing fats and sugar containing. They aid in the absorption of certain vitamins and minerals. However, one should limit the consumption of saturated fats (fried foods, creams, fatty meat etc.) as they can cause health issues, including cardiac problems.

Instead, take unsaturated fats such as avocado and oily fish since they help reduce bad cholesterol and improve heart health. As for sugars, they should also be kept at a minimum. It recommended to take only 6-9 tbsp of sugar each day.

Benefits Of Following A Diet

  • Keeps your weight in check.
  • Protects from heart and other diseases.
  • Keeps the stomach relaxed.
  • Improves brain health.
  • Improves cholesterol and blood sugar levels.

The Verdict

It is vital to follow a healthy diet if you wish to live a long and happy life. Bring a change into your diet today and you will see a difference in no time.

What is The Atkins Diet Low Carb and Keto Explained

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The Atkins diet is for people who are looking to lose weight quickly. In short, this diet emphasizes on eating fat sand proteins but restricts from eating carbohydrates or limiting it to a low proportion. This diet was introduced back in 1970s by a cardiologist named Dr. Robert Atkins. He believed that consuming sugary foods and carbohydrates causes weight gain which is why he introduced the Atkins diet as it restricts the foods that causes the weight to increase. 

What is Atkins Diet?

This diet focuses on cutting off carbohydrate intake so as to drop the insulin levels and enhance the fat burning process.

The reason to design this diet was to achieve 4 things.

  1. Lose weight.
  2. Maintain weight.
  3. Stay healthy.
  4. Avoid diseases.

When a person switches to the Atkins diet, their metabolism state changes, too. Instead of burning glucose from the body to get energy, the body burns the fat stored in the body to get energy. This process is called Ketosis.

Since consuming carbohydrates tends to increase glucose levels, it causes the insulin levels to rise too, this can contributes to weight gain. This is the reason why the Atkins diet restricts the intake of carbohydrates.

4 Phases Of The Atkins Diet

atkins diet

Here are the four phases that make up an atkins diet:

1st phase: The first phase is called induction and in this phase the dieter limits carbohydrate consumption to 20 grams per day. High fat and high protein foods can be eaten during the first phase with vegetables that are low in carbohydrates, such as leafy greens.

2nd phase: Balancing is the 2nd phase of the diet. In this phase, the carbohydrate intake is increased to determine what your carb tolerance is. Try adding 25 grams of carbohydrate in the first week and switch to 30 grams in the second. You may add nuts, cherries, berries and cheese to the diet. 

3rd Phase: Increase carb intake by 10 grams per week when you are close to your goal weight. Monitor your weight each week and keep adding until your weight loss slows down.

4th Phase: Gradually begin to increase carb sources and reduce fatty foods and see that your weight doesn’t go up. If it does, limit the carb intake. The goal is to find the amount of carb intake that doesn’t increase your weight. This is important because different people have different tolerance levels.

Foods To Eat:

  • Meats: You can eat meats including lamb, chicken, beef, pork, bacon etc.
  • Fish and seafood: Salmon, trout, sardines, etc., are high in proteins and should be eaten in An atkins diet.
  • Seeds And Nuts: Almonds, sunflower seeds, macadamia nuts, walnuts.
  • Full-fat dairy: Cream, full-fat yoghurt, butter, cheese,.
  • Healthy fats: Coconut oil, Extra virgin olive oil,, avocados and avocado oil.
  • Eggs: Pastured or omega-3 enriched eggs.
  • Low-carb vegetables: Broccoli, Kale, spinach, asparagus etc.
  • Fruits:Apples, bananas and other fruits that are low on carbs.

Foods Not To Eat:

  • Vegetable Oils: cottonseed oil, Soybean oil, corn oil, canola oil.
  • Sugar: Cakes, ice cream, candy, soft drinks, fruit juices, etc.
  • Grains: Spelt, rye, Wheat, barley, rice.
  • Starches: Potatoes, sweet potatoes (in 1st phase only).
  • Legumes: Lentils, beans, chickpeas, etc (induction only).
  • Trans Fats: Processed hydrogenated foods.
  • High-carb Vegetables: Carrots, turnips, etc (1st phase only).
  • High-carb Fruits: Oranges, bananas, apples, pears, grapes (1st phase only).

Benefits Of Atkins Diet

atkins diet

Weight Loss: The main aim of the Atkins diet is to reduce weight and then keep it maintained. The diet first lowers carb intake to drop weight and then adds carbs again gradually to help maintain a steady weight.

Treats And Reduces Risk Of Heart Diseases: Besides weight loss, Atkins diet helps to promote a healthy heart as well. Since it helps to control blood pressure and cholesterol levels, it helps reduce the risk of a a number of cardiovascular diseases.

Prevents Or Treats Diabetes: Since the diet restricts sugary foods, a person is less vulnerable to get diabetes. However, if someone is already diabetic, then cutting off sugary foods and carbs can help a great deal in keeping insulin levels under control.

Treats Acne: Refined carbs can make your acne worse and make them stay for longer. Cutting off these carbs helps to reduce acne risks and also helps to treat it faster.

Atkins Recipes To Know About

Here are some delicious Ztkins recipes you can try:

Sicilian Roasted Chicken

keto diet

Ingredients:

  • Chicken thighs - 8
  • 2 fresh lemons. (One sliced and one juiced 1-½ tbsp of juice squeezed)
  • Crisp white wine - 1/2 cup
  • Flying Olive Extra Virgin Olive Oil - 1/4 cup
  • Half sliced garlic cloves - 6 to 8 pieces
  • sprigs of fresh thyme - 2 to 3
  • Whole pitted olives (Kalamata) - 1/2 cup
  • Kosher salt - 2 tsp
  • Freshly ground black pepper

Method:

  • Preheat the oven to 350 degrees.
  • Wash and dry the chicken.
  • Season each side with pepper and salt.
  • Place the chicken in a large roasting pan.
  • Take a blender and add wine, one garlic clove, lemon juice, salt, pepper, and Flying Olive Extra Virgin Olive Oil. Keep blending until it turns smooth.
  • Pour this liquid onto the chicken in the pan (drizzle on each side).
  • Place lemon and garlic slices beside the chicken pieces and sprinkle thyme leaves.
  • Let it roast for 15 minutes then to 275 degrees for 40 minutes until it turns brown.
  • Remove chicken from the pan and let it cool at room temperature for 30 minutes.
  • Your dish is ready. 

Low Carb Banana Waffles 

Low Carb diet

Ingredients:

  • Ripe bananas - 2
  • Eggs - 4
  • Almond flour - ¾ cup
  • Coconut milk - ¾ cup
  • Ground psyllium husk powder - 1 tablespoon
  • Salt - 1 pinch
  • Baking powder - 1 teaspoon
  • Vanilla extract - ½ teaspoon
  • Ground cinnamon - 1 teaspoon
  • Coconut oil or butter for frying

Method:

  • Take a bowl and mix all of the ingredients mentioned in the list except for coconut oil/butter.
  • Let it sit for some time.
  • Take a frying pan and add coconut oil or butter. Pour the mixture from the bowl to the frying pan and fry it.
  • Banana waffles are ready.

How Soon Can You See The Results?

You will begin to see results in the second phase as your weight will start to reduce. However, sticking to the diet for a number of years is important here because getting off the diet may cause weight gain again.

The Verdict

The Atkins diet has more benefits than just reducing weight. It keeps your heart healthy and prevents other diseases as well.

low carb low fat diet plan

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According to a survey, around 10 U.S states have stated that obesity is one of the most common problems they’re facing as 70% people in those states are obese. The exact reason for this problem is still unknown, however, nutrition experts are pointing their fingers at excessive intake of carbs and blaming it for the rapid weight gain among people. Consuming too much carbohydrates can cause weight gain rapidly.

And sadly, a lot of what we eat (rice, bread and pasta) contains a lot of carbs. While a normal diet encourages to take 200-300 grams of carbs per day, a low carb-diet is focused on restricting it to 50 grams or less. The solution to the obesity problem lies in a low carb diet. Let’s get to know what a low carb diet is:

What Is A Low Carb Diet?

A low carb diet is a diet that restricts or limits carbohydrates intake in your meals and encourages on taking proteins and fats in higher quantities. The health benefits of this diet are many, with weight loss being the most important one. This is a diet that emphasizes on taking the right proportions of carbs which are obviously very low. One should aim to limit the carb intake to 50 grams or less.

A low carb diet often confuses people because it encourages to eat foods that are high in fats. Various studies have shown that eating natural fats is not dangerous if you’re on a low carb diet because the intake of starch and sugary foods is limited.

Limiting or avoiding sugar and starch containing foods aids in stabilizing blood sugar levels and also lowers the level of fat storing hormone insulin. Thus, the rate of burning fat in the body increases and helps in losing weight.

What To Eat In A Low Carb Diet?

These are the low-carb foods that you should include in your diet and make sure they are unprocessed.

Fish:

Fish are high in proteins and offer many health benefits. Salmon, trout, haddock etc., are fish that can be taken when you’re on a low carb diet because they are carb-free.

Meat:

Meat is also a carb-free food that you can have in your meals. While grass-fed meat is the best, you can also take chicken, beef, lamb and pork.

Eggs:

A boiled egg is said to have 1.1g of carbohydrates. However, eating omega-3 enriched eggs and pastured eggs is what’s best when you’re on a low-carb diet.

Fruits:

There are many fruits which are low in carbs such as apple, watermelon, pears, blueberries, strawberries, peaches and cucumbers.

Vegetables:

Mushrooms, spinach, zucchini, bell peppers, cauliflower, broccoli, carrots etc., can be included in the diet.

Specific Dairy:

Cheese that contains less than 1g per ounce carbs can be included such as mozzarella, cheddar, gouda, and goat. Other than that, butter, heavy cream and yogurt can also be taken.

Seeds And Nuts:

Nuts and seeds that are low in carbs can be eaten. These include pine nuts, brazil nuts, almonds, walnuts, pecans etc.

Oils And Fats:

Eating the right kind of fats is important when you’re on a low carb diet. Some good choices are butter, and ghee . Other than that, it is also vital to use oils that are low on carbs such as olive oil, cosh fish liver oil, lard etc.

What Foods To Restrict When On A Low Carb Diet?

One of the most essential things that shouldn’t be neglected when you’re on a low carb diet is to avoid foods that are high in carbs.

Here are the foods that you need to restrict:

Sugar:

Beverages such as juices, cold drinks, ice cream, candies and every thing that is loaded with sugar should be avoided.

Trans Fats:

They are high in carbs, especially, hydrogenated and partially hydrogenated trans fats.

Gluten Grains:

Barley, rye, spelt, wheat and other grain containing foods such as pasta and bread should be avoided as they are high in carbs.

Vegetable Oils:

They too contain a considerate amount of carbs. Canola, sunflower and soybean oils should be avoided.

Sweeteners:

Aspartame (found in diet coke), sucralose, saccharin etc., found in beverages and juices should be avoided.

Dairy Products:

Milk is high in carbohydrates and should be avoided.

Processed Foods:

Factory made foods should be avoided.

Benefits Of A Low Carb Diet

A number of studies have shown healthy benefits of eating a low carb diet. Let’s get to know some of these benefis:

Weight Loss:

The first and the most important benefit you’ll get from following this diet is weight loss. This is because it restricts you from eating sugar and carbohydrates resulting in chnages in the body.

Suppresses Hunger:

An elevated blood sugar level urges you to eat more. A low carb diet keeps the blood sugar levels low and keeps you satiated. Thus, the calories you take are lowered too. This is also a key factor when it comes to losing weight.

Increases Levels Of HDL (Good Cholesterol):

Unlike LDL cholesterol (bad cholesterol), HDL is good for the body. HDL helps to carry cholesterol away from the body via excretion, thus, it lowers the risk of heart diseases.

Reduces The Chances Of Getting A Type-2 Diabetes:

Less sugar intake means reduced chances of getting diabetes.

Low Carb Recipes To Know About

Here are some low carb recipes that will make you fall in love with them:

Swedish Breakfast Buns (40 minutes) 

Ingredients:

  • Almond flour - ¾ cup
  • Whole flax seeds - 1 tbsp
  • Shelled sunflower seeds - 1 Tbsp
  • Psyllium husk powder - 2 Tbsp
  • Baking powder - 1 tsp
  • Salt - ½ tsp
  • Light olive oil - 2 Tbsp
  • 2 eggs
  • Sour cream or creme fraiche - ½ cup

Method:

  • First, preheat the oven to 400 degrees.
  • Take a bowl and add almond flour, seeds, psyllium, salt and baking powder. Mix them all nicely. Next, add eggs, olive oil and sour cream in the same bowl and mix thoroughly.
  • Leave for 5 minutes so that you get a non-sticky dough.
  • Cut the dough in 4 pieces and press it to shape like balls and place in a cake pan. If it’s sticky, you can use parchment paper to reduce stickiness.
  • Bake it to for 25 minutes until it gets brown.

Voila! Your breakfast is ready.

Tex-Mex Scramble (25 minutes)

low carb low fat diet

  • 5 eggs
  • Water - 2 Tbsp
  • chopped green pepper - 1/8 cup
  • chopped red onion - 1/8 cup
  • Diced cherry tomatoes - 2
  • thawed and drained frozen spinach - 1/2 cup
  • Chopped jalapeno pepper slices - 5
  • slice pepper jack cheese - 1
  • Pace Salsa - 2 Tbsp
  • Olive oil - 2 tbsp

Method:

  • Preheat a pan over medium heat by adding olive oil.
  • Take another pan and add eggs, tomatoes, spinach, jalapeno, water, green pepper, and red onion together.
  • Now pour it into the pan you preheated earlier. Cook until the eggs look ready. Once they do, turn the heat off and add from top the pepper jack cheese.
  • Cover with a plate or lid and let it stay for 5 minutes.
  • Add salsa from the top and it’s ready to be served.

How Soon Can You See The Results?

The diet begins to show results in the third week.

The Verdict

A low carb diet is for all those who are frustrated with their excess weight. This diet is no less than a miracle when it comes to offering health benefits and helping to shed weight in the most healthy manner.

What is The Dash Diet?

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Irregular blood pressure is one of the most common health problems around the world. In fact, 1.1 billion people are said to suffer from this issue. Blood pressure issues can be due to several reasons, from poor diet to family history. But no matter the cause, you can control your blood pressure by being careful about your diet. Since the number of people dealing with high blood pressure is rising every year, diet can be the difference maker. Here’s where the dash diet comes into play. It is said to normalize blood pressure and offers a healthy way of life to people. Let’s find out more about this diet:

What Is The Dash Diet?

Dietary Approaches To Stop Hypertension is what DASH diet stands for. It’s a diet that restricts consumption of large amount of salt so as to treat hypertension (high blood pressure). However, since the dash diet focuses on foods that contain less fat, people with no blood pressure problem can continue with a normal range of salt intake (2300 mgs) and still avoid high blood pressure.

A lot of diseases can hit a person who is dealing with a high blood pressure problem, especially heart diseases, hence, all the more need to look into the diet they’re taking. The diet included fruits, vegetables, lean meats and whole grains. However, the main aim of the diet is to keep a person low on salt intake since it can elevate blood pressure and increase chances of hypertension.

A dash diet recommends consuming 2300 mg of salt for people who don’t have any hypertension symptoms, however, people already having high blood pressure need to restrict their salt intake to 1500 mg. 

Foods To Eat In The Dash Diet

The dash diet doesn’t force to eat specific food because it is more of a pattern than a food chart. Meaning, if your calorie intake per day is 2000 mg then you need to control the amount of servings you eat each day accordingly. This is how your servings for each day should be:

6 to 8 Servings Of Whole Grains In A Day

Whole grains provide with a number of minerals, vitamins and fiber. Whole grains include foods like brown rice, quinoa, oatmeal, cereals, bulgur etc.

One serving may include:

  • Whole grain bread - 1 slice
  • Dry whole grain cereal - 1 ounce
  • Cooked rice, pasta or cereal - ½ cup.

4 To 5 Servings Of Vegetables In A Day

The dash diet allows to eat every type of vegetables out there since they are low in fats and calories. Vegetables also provide with many essential nutrients, vitamins, minerals, folate and fiber. However, the most important benefit of eating vegetables is that they are rich in potassium and potassium is said to control blood pressure. The dash diet encourages consumption of green vegetables like cauliflower, broccoli, green beans, and cabbage.

One serving of vegetables can include:

  • Raw leafy vegetables (spinach or kale) - 1 cup
  • Cooked or raw vegetables like broccoli, carrots, squash or tomatoes - ½ cup.
  • Vegetable juice - ½ cup 

4 To 5 Servings Of Fruits In A Day

Following a dash diet involves eating fruits such as pears, peaches, apples, pineapples, berries, and mangoes. Here’s what a single serving can contain:

  • 1 medium sized fruit or dried fruit (¼ cup)
  • Fresh, frozen or canned fruit - 1/2 cup
  • Fruit juice - 1/2 cup

2 To 3 Servings Of Dairy Products

The dash diet allows dairy products that are low in fat. They include skim milk. yogurt and low fat cheese. One serving of dairy products can contain:

  • 1 cup skim milk or yogurt.
  • 5 ounce of low fat cheese.

6 servings Of Meat, Fish And Lean Chicken Per Day

The dash diet allows eating lean meats but only once or twice a week.  A single serving can include:

  • Chicken, fish or meat - 1 ounce
  • 1 egg

4 to 5 Servings Of Legumes, Seeds And Nuts Per Week

Flax seeds, peanuts, sunflower seeds, walnuts, hazelnuts, almonds, lentils, split peas, kidney beans can be eaten in a dash diet. One serving can include:

  • Nuts - 1/3 cup
  • Nut butter - 2 tbsp
  • Seeds - 2 tbsp
  • Cooked legumes - 1/2 cup of

2 - 3 Servings Of Fats And Oils Per Day

Choose vegetable oils as they are healthier than other options. These include olive oil, canola oil, corn oil, low fat mayonnaise, margarines etc. One serving can contain:

  • Soft margarine - 1 tbsp
  • Vegetable oil - 1 tbsp
  • Mayonnaise - 1 tbsp
  • Salad dressing - 2 tbsp.

Benefits Of The Dash Diet

Lowers Blood Pressure: The normal blood pressure of a person is 120/80. Blood pressure reading of above 140/90 is considered high, and can cause serious problems. For people having a high BP problem, dash diet is the solution. It helps lower the blood pressure since it limits the intake of salt, which causes BP to shoot. It can bring it 11 points lower which is quite good.

Reduces Risk Of Cancer: Since the dash diet is low in fats and focuses on eating healthy, there is a reduced risk of cancer.

Reduces The Risk Of Metabolic Syndrome: According to studies, the dash diet is said to lower the risk of metabolic syndrome.

Lowers Risk Of Diabetes: Studies say that dash diet lowers the risks of getting type II diabetes.

Less Heart Diseases: Since the diet focuses on keeping the blood pressure normal, there are less chances for dieters to get any heart disease.

Dash Diet Recipes To Know About

Here are some tasty and healthy dash diet recipes you can prepare:

Fresh Fruit Kebabs

Ingredients:

  • low-fat lemon yogurt (sugar free) - 6 ounces
  • fresh lime juice - 1 tbsp
  • lime zest - 1 tbsp
  • ½ inch pineapple chunks - 4
  • 4 strawberries
  • peeled and quartered kiwi - 1
  • Four 1/2-inch chunks of banana - 1/2
  • 4 wooden skewers
  • 4 red grapes

Method:

  • Take a bowl and add yogurt, lime juice and lime zest. Whisk together and refrigerate.
  • On the skewer, thread one of each fruit. Keep repeating to fill up the skewer with fruit chunks.
  • Take out the mixture you made earlier from the fridge and serve with the threaded fruits.

White Bean Dip 

dash diet plan

Ingredients:

  • Rinsed and drain white beans (cannellini) - 1 can (15 ounce)
  • Roasted garlic cloves - 8
  • Olive oil - 2 tbsp
  • Lemon juice - 2 tbsp
  • French Bread

Method:

  • Add the beans, garlic cloves, olive oil and lemon juice in a blender and blend until it turns smooth.
  • Take French bread, and on each slice, spread the white bean dip mixture you just made above and enjoy eating. 

How Soon Can You See Results?

A dash diet can help lower your blood pressure level in just 2 weeks.

The Verdict

If you too are suffering from high blood pressure then it’s about time to turn to the dash diet.

Get A Full Body Workout Without the Gym

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Who says you need a gym or exercise equipment to get a full body workout in? Don’t get us wrong, we love heading to the gym and working up a sweat there. Our point is simply this: no excuses. Just because you can’t get to a gym or can’t afford a gym membership doesn’t mean that you can’t get a total body workout (and a really good one, too) in. To be completely honest, if you really want to exercise, all you need is yourself (and may a piece of furniture or two). Are you ready? Without further ado, here’s how you can get a full body workout in without having to head to the gym or purchase exercise equipment.

Working on Your Upper Body

full body workout

Upper body workouts are utterly rewarding. Now that’s not to say that working on the rest of your body isn’t. It’s just that upper body exercises are some of the easiest to do and also the part of your body where you tend to see results that fastest. But what exactly are we talking about when we say upper body workouts? When you target your upper body, you’re doing exercises that strengthen, tone and shape your arms, chest and shoulders. There are tons of great exercises that you can perform to work on this group of muscles, just remember that it’s important to practice proper form so that you can maximize the workout and avoid injury. Some of our favorite upper body workouts include:

  • Push Ups: Push-ups are a classic upper body workout that get several muscles working such as the deltoids, triceps and pecks.
  • Dips: If you’ve got a chair or a bench at home, then you can do dips. While dips work the same muscles that push-ups do, they’re also fantastic for the rhomboid muscles found in the back.
  • Curls: This workout targets the double-headed muscle in the upper arm called the biceps. Try starting with three sets of 12 if you’re new to working out and build from there.

Working on Your Lower Body

We’re not going to lie to you. Lower body workouts are probably the least popular among the fitness community. After all, have you ever heard someone go, “Awesome, it’s leg day!” and look sincere about it? While spending a full hour punishing your lower body may not be the most fun, it’s still absolutely essential because it helps our bodies in the most practical of ways. It boosts our cardio performance, it gives us extra power in high intensity workouts and it’s just fantastic for everyday life. Add the following exercises to your routine to make sure you hit all of your lower body muscles:

  • Squats: A fantastic overall lower body exercise to perform regularly is the humble squat. It strengthens the lower back, hips, glutes, legs and even your bones. Remember that with squats, it’s crucial to maintain proper form so as not to injure your knees. Some key things to remember about form is to maintain a straight back, keep your feet planted firmly on the floor, bend at your knees and don’t over extend them beyond your ankles.
  • Step-Ups: Much like climbing staircases, step-ups are fantastic at helping you build lower body strength. To perform the most effective step-ups, choose a surface that is just a little lower than your knee. A park bench works well for this.
  • Lunges: Another staple and favorite lower body exercise, lunges help target your quads, hamstrings, calves and glutes.

Working on Your Core

Eager to get those lower abdominal cuts, ripped back muscles or 6-pack abs? If yes, then you’re definitely going to want to pay some special attention to your core. Funnily enough, some of the most effective core exercises actually come from the practices of Pilates. Many of their movements incorporate the use of most if not all core muscles to give you a total abdominal workout with as little exercises as possible. Our recommended exercises are great for firming and strengthening and will get you further than your standard ever day crunch. Try adding these exercises to your full body workout:

  • Roll Ups: Think of the roll up as the more intense cousin of the sit up. It requires keeping your arms overhead and your knees bent as you slowly roll your body upward, exhaling as you go. The goal is to feel every vertebra in your spine as you roll up and down. Trust us when we say that you’ll feel the burn everywhere with each rep.
  • Planks: There’s a reason that personal trainers love having their clients perform this exercise: it’s effective. Planks may be “basic” but they’re utterly challenging and will set your entire core on fire. If you’re just starting out, try holding your plank for 15 seconds and increasing your hold as you get stronger.

Round It All Up with Cardio

Nothing completes a whole-body workout better than aerobic or cardiovascular activity. Known simply as cardio, adding this time of activity to your full body workout (or any work out for that matter), is a great way to improve your heart health and strengthen your endurance. While cardio is great for your entire body as a whole, people do tend to dread it. The key here is to find a cardiovascular exercise that you really enjoy. Our favorite? Interval running.

Running or jogging doesn’t have to be a long boring affair. In fact, if you really want to get the most out of a run, the best way to do it is by adding intervals to the mix. This way, you can go on a shorter run but still enjoy maximum caloric burn. Start with a 2 – 5-minute jog to warm up, then switch between 1 minute of high-speed running and 1 minute of low speed jogging for about 10 minutes. End it with a 5-minute cool down through a light jog or some speed walking. Other great cardio options include stair climbing and Tabata workouts.

6 Things to Keep in Mind When You Start Weight Lifting

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If you’re afraid of the idea of weight lifting, don’t worry. You’re not the only one. There are tons of people who miss out on the great benefits of lifting weights for a variety of reasons. However, if you’re reading this, then chances are that you’ve overcome your weight room angst and are ready to finally give lifting a try.

If this is the case, congratulations! You’re well on your well to enjoying all of the great benefits that weight lifting has such as blood sugar control, weight loss, disease prevention, improved heart health and more. Despite all of the great thing you have to look forward to, it’s no secret that sticking to a new regimen can be tough. We’ve got some tips to keep in mind to help you stay committed on your journey to a fitter and stronger you.

#1: Don’t Call It Quits in the First Few Weeks

Rome wasn’t built in a day and neither are muscles or gym confidence. When you first start weight lifting, it will come with fatigue and soreness that you’re not used to.Many people also feel awkward, off balance or just plain uncomfortable when they start weight lifting. It’s incredibly crucial that you don’t quit during this time and that you don’t let any intimidation-factors throw you of course.

Remember that this is all a part of the process and that you’ll get used to it and confident with time. In fact, many if not all, personal trainers report that as time goes by, the mind-body connection increases and the act of weight lifting starts to feel more natural to most people. If pumping iron still makes you feel awkward or intimidated after two weeks, try hiring a personal trainer that can help coach you through the basics and master the fundamentals of form.

#2: Soreness Isn’t Your Only Measure of Success

Newbies tend to associate muscle soreness as a sign of success or effectivity when they’re lifting weights. It’s actually more accurate to say that soreness is a sign of muscle damage. After all, lifting weight essentially is tearing down muscles so that you can build them back up stronger. However, this is just one facet of weight lifting and it’s not the only way to gauge how effective your workouts are. In fact, it may even be one of the least important mechanisms of gauging the effectivity of your exercises. Just because you’re not sore the day after your workout doesn’t mean you didn’t have a great workout.

#3: Slower is Better

Concentration is key when you’re starting out at weight lifting. Concentrating on your form, concentrating on technique, concentrating on every little movement to ensure that you’re getting the most out of your work out. Trying to speed through your strength workout is the fastest way to get injured.

If you’re starting out, remember that it’s better to keep your movements and exercises slow. This gives you the mental capacity to focus on all of your movements and make sure you’re maintaining the proper form in the midst of it all. Once you’ve developed a solid foundation, you can try going through the motions a little faster. Don’t forget that at the end of the day, quality trumps quantity. Besides, going slow when you’re lifting weights also allows your muscles to fully maximize each repetition.

#4: Don’t Limit Yourself to Just One Kind of Workout

One of the most common mistakes that rookies make is limiting their selves to just one kind of weight lifting workout. Some people think that the only way to really lift weights is with barbells and dumbbells. Others are simply too scared to try anything else. This is the fastest way to burn out, especially if you’re not enjoying the workout to begin with.

Our advice is to approach weight-lifting much like you would dating. If it’s not working for you, try something new until you find the one that really fits. Some alternatives include kettlebells, medicine balls and body-weight exercises like TRX. It’s absolutely crucial for you to keep experimenting until you find the weight-training routine that works for you because it increases your chances of sticking to the program over time.

#5: A Bad Diet Will Catch Up with You

There’s just no way you can out-train a horrible diet. No matter how much weights your lifting or how often you’re hitting the gym, if you’re putting junk in your body you’re just sabotaging your efforts. Just think of it this way, any workout you do only counts for about 10% of your journey to fitness.

The remaining 90% is determined by a healthy diet comprised of whole foods. For people who lift weights regularly, it’s important to consume a healthy amount of protein, healthy fats and a moderate amount of carbohydrates. Combining healthy eating habits and an outstanding gym regimen will get you to that sweet spot that will have you toning muscle and burning fat at an optimal rate.

#6: Find Some Time to Rest

Sometimes, when we start a new workout regimen, we tend to get carried away. Believe it or not, your hard work will go to waste if you don’t take some time to give your body a rest. Remember how we mentioned earlier that lifting weights is a process of breaking muscle fibers so that new and stronger muscle fibers can take their place?

Well, depriving your body of rest means depriving your muscles the opportunity to rebuild after a workout. A good rule of thumb to follow is to incorporate weight lifting programs into your fitness regimen around 2 or 3 times a week. You should be taking 48 hours to rest between these work outs to allow your body and muscles to recover. Just bear in mind that this doesn’t mean turning into a couch potato when you aren’t lifting weights. Active rest is the way to go and you can do this by incorporating cardio workouts or low impact exercises in your week.

Shoulder Exercises to Add to Your Gym Workouts This Year

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With the fitness industry being what it is today, there’s always some new gimmick that you “just have to try” to shake up your gym routine. Many require strange new pieces of equipment that will cost you and arm and a leg. Others require confusing contraptions that you’ll likely have a hard time figuring out. While we tend to stay away from fad workouts that people claim to be “all the rage these days”, we do believe in adding new workouts to your routine that will take you the next level of fitness. Check out these 8 exercises that you probably haven’t heard of or considered that are definitely worth a try for several fitness levels.

Crawls

Fitness Level: Beginner

Crawling isn’t just for babies or toddlers learning their motor skills, folks. Scuttling around on all fours doesn’t just hit your whole body’s muscles from several angles, it also helps condition your body and build coordination. Bear crawls in particular ought to be part of your gym routine as they allow you to condition muscles in a way that simply isn’t possible on a weight machine. They’re perfect to add to your routine as a dynamic warm-up or as an additional station in your circuit training. Once you’ve got the bear crawl down, you can move on to more difficult variations like the crab crawl or the alligator walk. If all else fails, you can pop down on all fours and copy whatever it is your toddler is doing. Trust us, it’s more challenging that you think and your body will thank you for it.

Rower Rollouts

Fitness Level: Beginner

You can do much more with a rowing machine than just perfect your strokes. The machine’s sliding seat makes a great tool to work if you get creative enough. One of the ways to utilize this feature of the rowing machine is with rower rollouts. Stand with your feet together behind the rower and put your hands or forearms on top of the saddle. Keeping your core engaged, push the saddle forward until your body forms a straight line. As you reverse, keep your hips high. This is a great workout to throw in after a 500-meter row or in the middle of a high-intensity interval set you’ve got going on. 12 to 15 repetitions of this work out should have your entire core burning (in a good way).

Brachiation

Fitness Level: Intermediate

If you were a fan of the monkey bars as a kid (or as a kid stuck in an adult’s body) then we’ll bet you dollar to donuts that you’ll have a great time with brachiating. Brachiating simply means swinging from arm to arm (think apes) and is fantastic for helping you develop shoulder strength, flexibility and grip strength. If you’re not yet at the point where you can perform brachiations comfortably, you can start with the entry-level version of the exercise: dead hangs. Once you’re able to perform dead hangs for at least 30 seconds, you can start moving on to dynamic hangs which entails swinging gently from side-to-side while hanging. The next modification requires briefly letting go of the bar on either side to get a feel for the one-armed swing and prepare you for brachiations. Oh, and don’t forget the chalk. It’ll help.

Cossack Squats

Fitness Level: Intermediate

Ever heard of this squat? Don’t worry, we didn’t either up until just recently. Cossack squats will help you target the hip, ankle and knee mobility that we neglect when we sit all day. Not does it help build the muscle and mobility in those areas, it also forces your body to work in various movement planes other than the usual running or cycling planes. To perform this squat, you’ll need to take a wide stance and drop down over one foot. This foot should stay flat on the ground while the other leg goes into a flat hold with your toes pointed to the ceiling. To complete one rep, slide your weight to your other side and repeat. If you find this movement too difficult, place your hands on the ground for additional support. If you find it too easy, try it with a kettlebell.

The Deadmill

Fitness Level: Intermediate

shoulder exercises

Treadmills are a staple in every gym and are a great piece of equipment to warm up or get your active rest cardio in for the week. However, if you really want to challenge yourself to burn fat and build cardiac health, then it’s probably better for you to switch the treadmill off. Using your hands to stabilize you, use your legs to drive the belt, pushing at full speed and strength for as long as you can. It’ll work your hamstrings to the bone much like pushing a weighted sled. Just bear in mind that you might (just might) wear out the motor of the treadmill.

Skin-The-Cats

Fitness Level: Advanced

If you’ve got a pair of gymnastic rings at your gym or at home, then you really should be giving this work out a try. Skin-the-Cats are, without a doubt, tough, but they’ll really give your shoulder mobility a boost and will do wonders for your straight-arm strength. To perform Skin-the-Cats, start with a straight arm hang on both rings. From there, bring your entire body up and over then back again. That’s one rep. Make sure that you can feel the stretch when you settle into the bottom position. Adding this to your repertoire of gym moves will have your fellow gym-goers giving you the nod of approval in no time.

The Human Flag

Fitness Level: Advanced

Looking for an exercise that’s as difficult and fulfilling as it is Instagram worthy? Look no further than the Human Flag. After all, nothing is flashier than holding yourself parallel to the ground from a pole. Apart from being completely flashy, this technical and very difficult move will help you sculpt your obliques into perfection. It requires the perfect mixture of strength and technique to get yourself into the appropriate position as your top arm will be “pulling” your weight up while your lower arm “pushes”.

Effective Workout Routines for Weight Loss

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There’s no question that losing weight is hard – really hard. So, when it comes to losing weight, you’ve got to make sure that you’re getting decent and hearth-thumping workouts in regularly in combination with a healthy diet to achieve your desired fat burn. While we’re definitely a fan of the classic workout routine of cardio and strength training, we also believe that it’s important to mix things up and try different workout routines.

Not only does this keep you interested in working out, it also ensures that you’re challenging your body in new ways regularly. If you’re in the market for a new balls-to-the-wall routine, we’ve got you covered. Just bear in mind that your workout routines should be backed up by healthy eating habits and rest to be effective. After all, you can’t outrun a bad diet.

Routine 1: Boot Camp

Boot camps are huge in the fitness community not just because they’re fun and foster a sense of community, but also because they’re fantastic at keeping your metabolism level elevated. Combining the best of interval training and resistance training, boot camps will have you performing a mix of cardio and strength focused exercises.

The exercises are performed at your maximum capacity for short bursts of time and are mixed with moments of rest to make sure that you get great caloric burn going. Now remember that you should let your instructor know if you’re new to boot camp. This workout routine is intense, so it’s crucial that your instructor is aware for the purpose of providing you with modifications if needed. Your instructor will also need to keep an eye on your form so that you avoid injury and have a great time.

Routine 2: Running

Many people write running off of the list because they see it merely as a cardiovascular exercise. If you’re one of these people, you’ve been missing out. Now, it is important to note that if you’re going out on a lackadaisical jog, then of course you won’t be losing any weight. The most effective way to burn fat while running is to really throw down. Find a hill or some kind of incline to sprint up.

If you’re on the treadmill, crank that incline up! Running at an incline forces your body to utilize your glutes and your legs (which happen to be the largest muscle groups in your body), thus using up much more energy than you would on a light jog. When it comes to running up hill, it’s important to keep proper form so that you’re maximizing your energy. This means leaning into the hill and driving your knees high while striking the ball of your feet down directly under your body.

Routine 3: Cross Fit

There’s a reason that CrossFit has skyrocketed in popularity amongst the fitness community: it reaps fantastic rewards. You can pretty much say goodbye to boredom when you’re doing CrossFit because the workouts are so varied. One day you could be doing kettlebell swings, rope climbs and box jumps and the next you’ll be powering through dead lifts, squats and pull ups. Another reason why tons of people love CrossFit is because it’s designed to be a short (but intense) workout.

If you’re thinking about getting into the CrossFit game, look for a gym that has a professional and well-informed coach who can adjust the workouts to suit your level of fitness. It’s also crucial to make sure that you don’t overdo it. With workouts this intense, it’s easy to push yourself to the point of an injury, which is totally counterproductive to your weight loss journey.

Routine 4: Swimming

If running makes you want to puke or if you’re looking for a workout routine that is low impact and injury friendly, swimming is your best bet. Not only does swimming work all of your major muscle groups, it will also help you build joint strength. Of course, you won’t do your body any good by simply jumping into the pool and splashing around. It’s best to go in with a concrete plan of action.

For example, start your routine off with a few minutes of treading water. Go for as long as you can at the deep end of the pool, using and egg beater motion with your arms and legs to keep your head above water. After your warm up, rest for a few minutes before swimming 10 sets of 100 meters with your stroke of choice.

You can rest a minute between each set and still exit the pool with your muscles thoroughly worn out. It’s also crucial to bear in mind that your choice of stroke will have an effect on your caloric burn. For example, you definitely won’t burn as much calories swimming the breast stroke than you would swimming freestyle.

Routine 5: Tabata

workout routines for weight loss

There are a lot of people out there who use a lack of time as an excuse to skip working out. The fact of the matter is that if you really want to work out and are serious about losing weight, then you’ll find the time or make the time to get some activity in. One great workout routine that you can do if you’re short for time is Tabata.

We’re not joking when we tell you that it will literally just take four minutes of your time. Tabata is designed to be a high-intensity interval that has you going all-out for 20-seconds the moving on to 10 seconds of rest. This continues for 8 repetitions. While Tabatas are great when you’re struggling to carve time out of your day to work out, try not to make it your go-to workout.

Your body will quickly adjust to the intervals and you’ll eventually need to increase your time and effort to get the same effect. It doesn’t really matter what exercise you’re performing for your Tabata just as long as you can exert your full effort into it. Some people like to go for 8 rounds of a single exercise while others like to pick 4 exercises like jump rope, squats, high jumps and mountain climbers, then go two rounds of each.

Fit for Life with Life Fitness

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Arguably one of the biggest names in the fitness industry, Life Fitness is a leader in American fitness equipment that was founded in 1977. Known for developing the industry’s first ever electronic stationary bike, the company manufactures their equipment in 12 different facilities around the world to meet the needs of gyms across the earth.

The company believes to innovate and develop great products, it’s crucial to keep the exercisers in mind alongside commercial fitness facilities. By keeping this at the forefront of their mission, they provide fantastic solutions to get people of all shapes, sizes and nationalities leading healthier and more active lives.

Whether you’re shopping for a community gym that you’re looking to put up or simply searching for exercise equipment to build your dream home gym, Life Fitness has awesome solutions to meet your needs. Check out some of our favorite Life Fitness equipment below.

Hammer Strength

For over 25 years, Hammer Strength has been building up elite athletes and individuals who have the drive, desire and determination to train like one. Hammer Strength is all about rugged performance strength training. Not only can this gear take everything that pro athletes have to dish out, they’re also great for helping exercisers get to their goal level of strength.

Created by Gary Jones in 1989, the equipment moves organically, following the way the body is meant to move, since they were designed and constructed with biomechanics in mind. Hammer Strength gear includes HD Elite Racks, which are perfect individuals or group training for people who want to kick up the intensity, as well as the HD Athletic set up, which is comprised of heavy-duty racks and rigs that are easily configured in various combinations.

The HD Athletic set up is great for training multiple athletes of varying fitness levels. The Hammer Strength line up of gear also includes the Ground Base machine, a plate loaded piece of equipment that helps the user stay planted on the ground while maximizing their balance and explosive power while lifting weights. Selectorized weight stack machines are also available on the Hammer Strength Line as well as accessories like weight plates, benches and racks.

SYNRGY360

If you want to make your gym an energetic group training destination, then we really recommend looking into the SYNRGY360. A groundbreaking piece of equipment, the SYNRGY360 is available in multiple sizes and configurations and creates a fun, memorable and meaningful workout experience for all those who come across it. Our favorite configuration is, without a doubt, the XL, which has 8 incredible training spaces built into it. The training spaces include a 10-handle monkey bar zone, two spaces for suspension training, battle rope attachments, step-up platforms, boxing bag connectors, chin up bars and more.

If you’ve got a small space, this is a great way to make the most of your space as well, simply because you get so much in just one set up. What we love about the SYNRGY360 is that you can customize the add-ons and stations according to your preferences. Don’t want a rock grip chin-up bar? Switch it with a suspension chin up bar. Don’t want a dip handle? Switch it up with a power pivot. It all boils down to what you want in your set up and what will best work for your gym or your home. You can also combine the SYNRGY360 unit with cable stations like the Cable Crossover Boom to build a bad-ass training environment.

Indoor Cycles Powered by ICG

There’s no way that Life Fitness’ Indoor Cycles wouldn’t make this list. After all, this is what got Life Fitness on the map in the first place. Today, Life Fitness continues to innovate with their state-of-the-art indoor cycles. The ICG line is a fleet of seven indoor cycling bikes that have won awards for their striking and sleek design as well as an enhanced digital experience that will excite small group training classes.

The line has a unique Coach by Color intensity guide which gives real-time feedback to help the exercises and coach analyze performance at every use. The innovative WattRate Direct Power Meter included in this line of Indoor Cycles provides users with advanced power metrics.  If you want the absolute best for your gym, you can go all out by fitting your gym with a robust digital experience. Connections are available for the IC5, IC6 and IC7 bikes so you can take your group class from the gym to the streets in a matter of seconds. Talk about cutting edge!

Other awesome things about the Indoor Cycles powered by ICG include their Poly-V Belt Drive. The drive allows each ICG bike to transfer tons of torque smoothly while also requiring much less maintenance. The belt drive is also much more quiet than other drive systems in the market today. Another feature is the Optimal Q Factor which refers to the distance between a person’s feet when they sit on the cycle and pedal. These bikes use a Q Factor of 155 mm which results in a much smoother, comfortable and natural ride for exercisers.

GX Cardio Line

life fitness

It’s no secret that Life Fitness’ cardio exercise equipment are awesome. We’ve got a soft spot for the GC line, which is perfect to set up in a group exercise setting. The line is designed to maximize small and large spaces alike with products that can be mixed and matched. Each piece in this group exercise line features a uniform design so that it can stand cohesively with the other pieces in the line and maintain a coherent look and feel for your home gym or commercial facility.

The pieces are also made to complement each other and give a holistic approach to cardiovascular exercises. Did we mention that the pieces are great with mobility? All of the equipment in this line moves easily so whether you need to reformat the layout of your facility or simply need to put your rower away at home, you can move the items without breaking your back. We love the stationary bike, the upper cycle and the water rower in particular of this line in particular.

How Much Caffeine Is There In a Diet Coke?

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Coke is one of the most famous drinks out there. You can pick regular coke or diet coke, based on your own preference and requirements. While regular coke is more famous, diet coke is also hugely in demand. In the U.S alone, there are over 28.75 million diet coke consumers.

While the generic name is diet coke, this low sugar coke is also called Coke Light and Coca-Cola light. There are many ingredients that make up diet coke such as aspartame, carbonated water, phosphoric acid, caramel coloring, potassium benzoate, sodium, citric acid and lastly caffeine.The presence of caffeine in diet coke has raised many eyebrows because a diet coke is said to have more caffeine than a regular Coca Cola drink. Let’s dig into this and find out how much caffeine a diet coke contains:

What Is Caffeine?


Caffeine is a natural stimulant that is extracted from around 60 different plants including different teas, cacao seed, tea leaf, kola nut, and coffee bean. Caffeine is commonly used in different products and there are many myths surrounding it as this ingredient has a lot of critics as well. However, it does not seem to have any side effects, if used in the right amount.. In fact, many benefits are associated with caffeine consumption that a lot of people are unaware of.

Caffeine is a methylxanthine substance that is responsible for triggering stimulation by blocking the adenosine receptor blockers in the brain. Adenosine tends to slow down the activities happening in the nervous system and it is caffeine that binds to these adenosine receptors and speeds up the processes. 

How Much Caffeine Is There In A Diet Coke?

The amount of caffeine found in a diet coke is 32% more than a regular drink. This means that there is 3.38 mgs of caffeine found in every 100 ml of a diet coke. All in all, 46 mg of caffeine is present in a 12 Oz (330ml) of diet coke while 32 mgs is present in a regular Coca Cola drink. 

Benefits Of Caffeine Present In Diet Coke


The caffeine found in a diet coke offers several benefits. They are:

Increases Mental Alertness:

The caffeine in diet coke is said to make people more alert. This is because caffeine soon gets absorbed in the bloodstream and enhances focus and concentration by eliminating mental fatigue and tiredness.

This is possible because diet coke has just the right dosage of caffeine. In case of taking higher doses of caffeine, the same result may not be achieved, instead it may work in an opposite manner. Hence, one should limit their diet coke intake to a can only (per day) because overconsumption may cause anxiety and tremors.

In addition to this, caffeine also improves the flow of oxygen in the body by clearing the pathways. This also helps make a person more alert and active,

Fights Fatigue:

Caffeine is said to ward off fatigue after you’ve been involved in a physically or mentally tiring activity. Many athletes prefer having diet coke or coffee due to this reason. It can help restore energy and push people to do more.

The most common reason for fatigue is sleeplessness. Therefore, it is essential to keep your diet coke consumption low so that less amount of caffeine enters your body.
This is because caffeine can impact your sleep cycle. When you are very active, your brain would not be ready to go in a state of sleep, and as a result you will be up for longer hours, eventually feeling fatigued.

Mobilization Of Fatty Acids:

Caffeine helps to mobilize fatty acids found in the body. Mobilization of fatty acids can serve as a fuel when a person is exercising. In other words, it can enhance energy levels in a person and help them while they are working out or performing a physical activity.

The Caffeine In Diet Coke - Is It Safe?


The time it takes for caffeine to get absorbed in the bloodstream is only 45 minutes and caffeine is only said to last for 4 to 6 hours in the body and then is excreted out. Now the question is, is it safe to drink? In the U.S, caffeine is marked as safe. However, there are a few factors to remember as an overdose of caffeine can cause problems. Since we are talking about diet coke here, it should be mentioned that the caffeine present in a diet coke is totally safe. However, this largely depends on your diet as well.

Amount to consume

Make sure you consume between 2000 to 2500 mgs of calories everyday so that no health issues can hit you when you are consuming diet coke every day. People who are used to drinking multiple cans of diet coke sure need to worry. This is because the more diet coke you consume, the more caffeine enters your body.

Experts say that consuming 250 to 300 mgs of caffeine per day can cause several health conditions such as insomnia, stress, anxiety and irregular heartbeat. So make sure to keep the consumption low and restrict yourself to one can per day on a max.
caffeine in diet coke
Also, make sure that you drink as much water as you can and don’t let your body go into dehydration. A fully hydrated body can enhance the level of energy provided by caffeine and can help you stay energetic for longer.

A diet coke has more amount of caffeine than a normal coke but less than that found in a cup of coffee. This means that the amount of caffeine present in a diet coke isn’t too much nor too less. However, still, make sure to keep the daily consumption to one can of diet coke per day so as to fill your need and to avoid addiction.

How to Start a Diet?

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Most of us have thought about turning to a diet that will help us achieve our health and body goals, but very few us are able to make this transition. Truth be told, it is not easy to give up on what you love, but it is important to do so if you want to be fit and healthy. There are many reasons why people are not able to start or stick to a diet, including a lack of knowledge on how to start a diet in the first place. If you are planning on changing your life and give it a positive push then you have landed on the right page. Let’s talk more about how to start a diet.

What Are Your Goals?

The first thing that will help you start a diet is to determine why you wished to start a diet in the first place. For instance, if you are overweight then your diet must obviously be about losing weight. The point is that one must have clear goals about why they want to start a diet because this is where the motivation comes from.

It should also be mentioned that dieting is not only about weight loss, it has other health benefits too. Certain diets, such as the dash diet, have been proven to help control diseases like hypertension and even cardiac issues. The most effective way to start a diet is to remind yourself of the benefits.

Following A Diet Plan

The first step is to pick a diet plan. There are many types of diets from ketogenic diet to dash diet to vegetarian diet. You must pick one based on your own requirements.

Have a Start Date and Stick to It

‘Tomorrow’ is not the answer to when you are going to start your diet, the answer is always today. In case there are issues, you can mark a specific date on your calendar when you wish to start dieting. But, the most important thing is to stick to that date instead of shuffling it around.

Think About the Difficulties But Remember The Positives

Dieting is not really easy. You are going to find several difficulties, and most difficult of them all is having to deal with people around you. When you step out, you will see your favorite foods being sold like crazy. It can be tempting, but you need to remind yourself why you started a diet in the first place. Moreover, there may be naysayers as well. People will tell you why you do not need to go on a diet or what the side effects are. Remember never to listen to them.

Yes, certain diets, such as a crash diet, might have a few side effects, but not all diets are harmful. Still, you must speak to a nutritionist about it.

Speak to a Nutritionist

Make sure to talk to an expert before you go on a diet. This will let you get rid of all your doubts. You can know answers to all your dietary questions such as:

  • Which is the best diet for me?
  • How can I stay motivated?
  • What can I eat or not eat in a specific diet?
  • When will I begin to see results?
  • Will there be side effects?
  • What should I do in case I feel unhealthy?

A lot of people make the mistake of going on a diet without really understanding their needs. Remember that what works for one person may not work for the other. Our bodies are different and so are their needs.

For example, for one person 2000 calories may be enough but for the other 2500 may be the requirement. Since dieting has a lot to do with the calories, this point cannot be neglected, and this is where an expert comes into play. He or she can help you understand your body's needs that depend on factors including your age, gender, metabolic rate and overall health.

Moreover, your nutritionist can prepare a meal plan for you keeping your requirements in mind. Since these plans are customized and are prepared with your needs in mind they are more effective in providing you with results. This is a factor that can be the difference maker.

Find Someone to Motivate You

Find a friend or a relative to motivate you to start your diet. The person can prevent you from delaying the diet and remind you to start when you planned on starting. Ideally, the person should have same goals as you, i.e: must be into health and fitness. This way the chances of being motivated would increase. Now, let’s talk about starting a specific diet. You can plan your own keeping this pattern in mind.

If You Are On A Mediterranean Diet Then Here’s How To Start It:

how to start a keto diet

People who prefer a Mediterranean diet are concerned about their well being as this diet focus on eating healthy and keeping diseases like cancer, heart diseases, diabetes at bay. The best way to start this diet is to follow a 7 day meal plan. Here’s what you need to do:

1st Day

  • Breakfast: Start your mornings by having Greek yogurt along with some strawberries and oats.
  • Lunch: This is when you are energy deprived, hence a whole grain sandwich that contains a few vegetables will do just fine.
  • Dinner: Time to focus on a dish containing high protein, such as a tuna salad dressed in olive oil. You can also include fruits for dessert.

2nd Day

  • Breakfast: Start with a perfect combination of dried fruits and whole grains. Hence, oatmeal with raisins is a good choice.
  • Lunch: Remember the leftover tuna salad you had last night at dinner, you can eat the leftover or prepare another tuna salad.
  • Dinner: Prepare a salad including ingredients such as tomatoes and feta cheese with olive oil.

3rd Day

  • Breakfast: Prepare an omelet and include a few veggies such as tomatoes and onions. If you’re not full, you can add a fruit.
  • Lunch: Prepare a whole grain sandwich that includes fresh vegetables and cheese.
  • Dinner: Spice things up this night and prepare a mediterranean lasagne.

4th Day

  • Breakfast: Time to bring nuts into your diet. Start your day by having yogurt with your favorite fruits.
  • Lunch: Make more lasagne or enjoy leftovers.
  • Dinner: It’s fish time! Prepare a broiled salmon and eat with brown rice dressed with vegetables.

5th Day

  • Breakfast: Fry a few eggs and vegetables in olive oil.
  • Lunch: Take greek yogurt, strawberries, nuts and oats.
  • Dinner: End your craving tonight by preparing a grilled lamb, dressed with vegetable salad. To increase the taste, you can include baked potatoes as well.

6th Day

  • Breakfast: Again turn to oatmeal and raisins, if you’re not full, include nuts and any fruit (apple, if possible).
  • Lunch: Vegetable whole grain sandwich.
  • Dinner: It’s party time! Prepare a mediterranean pizza with whole wheat, top it with cheese, plenty of vegetables and olives.

7th Day

  • Breakfast: Omelet with olives and veggies of your choice.
  • Lunch: The leftover pizza from last night will do great now.
  • Dinner: Prepare a grilled chicken, add a potato and some vegetables. You can also include a fruit.

And repeat. You can bring a few changes to keep things exciting.

The Verdict

It is easy to start a diet if you are focused. Just remind yourself why you planned on doing so in the first place and start today instead of delaying it. Good luck.

Exercise Equipment You Definitely Need at Home

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gym woman personal trainer man with weight training equipment

In an ideal world, everyone would have access to a gym in which they can get healthy and work on their health goals. Unfortunately, we don’t live in an ideal world and gym memberships can get way too expensive. Thankfully, most of us have a low cost alternative available to us – working out at home.  Whether you’ve got a ton of space or just a little bit of space, there’s still a way to make it work for you if you really want it.

If you’ve already identified a space that you can use for your home workouts, then you already have the first step covered. The next is to pick up some exercise equipment that will help you maximize your workouts and hit your goals faster. Of course, not all equipment is made equal and we don’t always have the space for the exercise equipment we want. If that’s the case for you, check out our list of the top exercise equipment you would benefit from having at home.

Everyone’s Got to Have a Yoga Mat

This is probably one of the simplest pieces of exercise equipment that any person should have at home. An exercise mat/yoga mat gives you cushion from the hard floor, support if you’re on a carpet, or a means to stay balanced instead of slipping and sliding all over your floors.

You can use your mats for your early morning yoga session, a simple warm up stretch, floor exercises and more. Bonus points? If you roll the yoga mat up, it makes a fantastic DIY lumbar support to like on after a particularly difficult day. At the end of the day, a yoga mat is just a great multi-use piece of workout equipment that you can use at home or outdoors for a great sweat session.

Make Sure You’ve Got Some Dumbbells

Now it’s true that we’ve got to increase the weights we use regularly and so it might not make sense to have pick up just a pair of dumbbells for the home, but they’re still great for maintenance. Dumbbells help us build muscle and tone our bodies, plus you can accomplish a large range of exercise for all of your muscle groups with just this one piece of equipment.

We recommend picking up at least 3 pairs of dumbbells to have at home – a 3-pound pair, a 5-pound pair and either an 8 or 10-pound pair. Trust us when we say you’ll never take a dumbbell for granted again once you really start building your workout routines around this simple and humble piece of workout equipment.

Build Your Endurance and Strength with Resistance Bands

It doesn’t matter if you’re just a beginner at working out or if you’ve been working out for decades, exercise bands or resistance bands are fantastic to have around your home gym. They’re available in several different resistance levels so that you can build your strength and resistance gradually and keep yourself challenged at all times.

If you’ve only got one band, you can fold it lengthwise and shorten the bands to increase resistance and make your workout much more challenging. Similar to hand weights, these rubberized bands help build muscle mass and tone the body. It’s also worth mentioning that because they’re bands, they’re super easy to pack up and bring along with you so you can still get a decent workout in when you’re away from home.

Sweat It at Home Out with a Stability Ball

Most people think that a stability ball is only useful for ab workouts but that couldn’t be further from the truth! While they definitely are fantastic for toning up your abdominals and attacking that spare tire around your waist, it’s capable of so much more and is something you should consider having around for your home workouts.

Stability balls can be used for various exercises, stretches and even in conjunction with dumbbells or hand weights for killer compound exercises. Remember that you’ll have to get a different sized ball depending on your height.

For example, if you’re under five feet tall, you’ll need to get a 30 centimeter ball while those who stand over 6 feet and two inches will need to get a stability ball that’s at least 30 inches in diameter. Make sure you consult the salesperson before picking up your stability ball at the store.

Make It a No Brainer with Workouts DVDs

This might sound like a cop out since workout DVD’s aren’t really exercise equipment per se, but that doesn’t mean that you shouldn’t consider picking some up to have at home. This is a great way to add variety to your workouts, which is crucial especially if you’re working out at home all the time.

Why? Well, home workouts can get boring when you’re doing the same thing over and over again. Better yet, why not subscribe to a workout app that gives you access to a number of different classes like Zumba or kick boxing? The great thing about workout DVDs is that there are a ton of different kinds that will suit your fitness level and interests and help you take your weight loss to the next level.

Mix Up Your Workouts with a Soft Medicine Ball

exercise equipment

If you want to avoid breaking your TV or accidentally smashing up your glass coffee table while still getting your weight training in at home, then you should definitely consider picking up a soft medicine ball for your home. Soft medicine balls are available in several weight variations with the lightest one being four pounds and the heaviest one being forty pounds. Additionally, soft medicine balls are usually made of great durable leather so you can throw it against a wall or drop it to the ground for your explosive exercises. Try using the soft medicine ball to make your abdominal exercises more challenging or as a way to add more movements to exercises like squats and lunges.

Things We Love About a Gym Trainer

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For many people, hiring a gym trainer is even scarier than hitting the gym. If we’re completely honest, we can understand why. Gym trainers can be intimidating with their huge bodies, toned muscles and over all aura. Knowing that they’re going to be keeping their eyes glued on you during all of your sessions makes it even more weird and embarrassing for some.

However, trust us when we tell you that this intimidation factor doesn’t last long and that having a gym trainer at your side will do you and your fitness journey so much good. If you’ve been thinking about hiring a gym trainer for the longest time but need a bit more of a push to make you feel more comfortable with the decision, we’ve got you covered. We’re listing down our favorite things about gym trainers below that we’re sure you’ll love too.

You’ll Learn Tons of New Things

Getting certified as a gym trainer isn’t easy. They need to undergo tons of training and really put in the work with in terms of studying before they can get accredited as a full-fledged personal trainer. With that being said, you can pretty much bet that the gym trainer you’re thinking of hiring knows a ton about fitness and different ways to get fit. This includes knowledge about exercise machines and equipment to use. All of this knowledge gets passed to you by your gym trainer from your first session on. One of the most important things they teach you? Proper exercise form!

They’ll Help You Push Past Your Limits

Have you ever cut a workout short simply because you think you’ve completely run out of steam and have nothing more to give? We’ll bet you dollars to donuts that if you’ve got a gym trainer by your side, you’ll be performing more reps that you ever thought you could or would. Just when you think you’ve got nothing left in the tank, you’ll hear your trainer tell you to hold on for just another minute or go for five more reps. Sure it’ll be painful and you’ll really beat your body up, but guess what? You’ll accomplish it and you’ll be even better and fitter for it.

You Get a Trainer and an Accountability Partner in One

This is something we really, really love about having a gym trainer involved in our fitness journey. It’s easy for you to rationalize a brownie or a drink at happy hour when you’re alone or surrounded by people who “just want you to enjoy yourself”. It’s also easy to blow off working out when you’ve got no one keeping you accountable. When you’ve got a trainer watching over your fight to get fit, you’ll have an extra reason to pass on that unhealthy snack. Also, have ever tried cancelling on your trainer last minute? You can bet your bottom dollar that you’ll get some much deserved flack for it if you do.

They’ll Even Be Your Therapist When You Need One

Much like bartenders, there’s just something about gym trainers that makes us want to spill our guts to them. We’re pretty sure that it’ll be no different for you. If you’re having friend drama or are arguing with your partner, your trainer could be the perfect person to help you work through it while you’re warming up, lifting or balancing on stuff. Heck, they could even help you work out your pent up aggression from a ridiculous argument at work with some high intensity exercises. There’s nothing more satisfying than channeling your fiery feelings into fantastic fuel for a great workout.

You’ll Get an Objective Opinion (Even When You Don’t Want It)

If you surrounded yourself with people who only told you things you wanted to hear in the gym, you’d never get anywhere close to your fitness goals. One of the things we love about gym trainers is that they won’t be afraid to give it to you straight. After all, we’ve all got things that we need to work and improve on, and it’s important for you to know these things if you want to make progress. They’ll also be able to give you realistic expectations from each workout and help you set sensible and achievable goals for yourself.

They Genuinely Want What’s Best for You

Nothing makes gym trainers happier than seeing you getting healthier and happier. Additionally, nothing makes them more excited than seeing the confidence of their clients grow and blossom under their tutelage. At the end of the day, your trainer wants what’s best for you and they’ll do whatever they can to help you accomplish this. This isn’t just because it’s their job (although a trainer with no results to show for their work isn’t at all credible), but because they have a passion for fitness and genuine enjoy seeing others living to their fullest capacity of health.

Gym Trainers Want You to Grow Independent

gym trainer

One of the common misconceptions about having a gym trainer is that if you hire one, you’ll need him or her by your side for the rest of your life. This couldn’t be further from the truth. One of the goals of every gym trainer is to see their clients grow to a point where they can work out efficiently and successfully on their own.

They want to educate you and teach you all that they can so that you don’t have to be paying someone for the rest of your fitness journey to help you get fit. This is why they put a lot of effort into teaching you the basics of form, the different circuits and routines that are great for various muscle groups, and even which gym equipment is best to achieve certain results. More importantly, your gym trainer will teach you how to put together a work out plan that is designed to help you achieve the things you want. Most importantly, they’ll teach you how to stay motivated on your own.

Dumbbell Workouts You Should Add to Your Routine

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With all the new workout equipment coming into the market, there are a lot of people turning away from the classic exercise equipment to use items that have become “all the rage”. One of the pieces of gym equipment that have been relegated to the corner to gather dust include the humble dumbbell workouts.

Sure they’re not as fancy looking at a kettle bell, but dumbbells are a truly quintessential part of any work out and are perfect for resistance training programs. Not only do dumbbells put your stabilizer muscles to work, they can even help you with any muscle imbalances you’re struggling with since they can be used with lateral and bilateral movements. Pick up those dumbbells and start getting your sweat on with these awesome workouts.

Dumbbell Hang Clean and Press

Clean and presses are typically done with barbells, but switching to dumbbells still gives you an epic workout for your shoulder, legs and hips. To do this, start by popping down into a squat position with a dumbbell in each hand positioned outside of your ankles. Keeping your spine neutral and your shins vertical, move up to stand and pull the dumbbells up at the same time.

Next, drive the dumbbells up in an explosive movement, using your legs and hips for momentum. When you catch the weight of the dumbbells at your shoulders, use a neutral grip then force the weights up over head to end the rep. You can even do single-arm dumbbell snatches by switching to a wide-squat stance and starting with the dumbbell at knee level.

Dumbbell Romanian Dead lifts

Ready to punish your hamstrings on leg day? If yes, then you really need to add these dumbbell Romanian deadlifts to your sets. Start with your feet apart at hip distance, ensuring that your toes are facing forward with your dumbbells held secure at your sides. When you begin the workout, shift your hips back, bending just a tinge at the knees as you lower the dumbbells to the floor in a controlled manner.

Make sure that you’re keeping your spine neutral as you lower the weight, being mindful to stop right when you feel a deep stretch at your hamstrings. Hold that for a second or two before pulling your body back up with your hamstrings and glutes engaged. If you want to go for a tougher workout that is even more punishing on your hamstrings, switch to a single-leg Romanian deadlift. Now be warned that we’re not exaggerating when we say that the single leg version is much tougher, but it’s totally worth all the effort.

Russian Dumbbell Swing

Don’t let the name of this work out fool you! Even if it’s called a swing, this one’s going to give your hip and glutes a major workout when done right. Similar to a kettlebell swing, you’ll need to start with your feet at a shoulder width apart. Hold the dumbbell with both hands out in front of you, making sure that the dumbbell is heavy enough to give you a challenge when you swing it up.

You’ll then hike the dumbbell back from between your legs before using your hips to swing the dumbbell up to about the height of your shoulders. Remember that the momentum should be coming from the high intensity thrust of your hips. Exhale as the dumbbell goes up and inhale as the dumbbell comes back down. Try not to keep your elbows too rigid and bend a little as the dumbbell comes down to better absorb the weight and avoid injury.

Dumbbell Side Lunge

Here’s another one to add to your leg day regimen! Dumbbell side lunges are fantastic to give your legs an overall workout. Begin with your feed at shoulder-width distance with dumbbells at your side. When you’re ready, take a wide step to your side and lower yourself into a lunge while pushing your hips backward. As you sink into your lunge, lower your dumbbells down to the floor until your chest is over your knee. Remember to keep your gaze forward and your chin up as you drop into your lunge. Return to a standing position afterwards and repeat the movement with your alternate leg. This completes one repetition.

Dumbbell Floor Press

Dumbbell Workouts

Who says you need a bench to do a press? They’re just as effective when you’re lying on your back on the floor. To do this work out with proper form, lie on your back with your feet flat on the floor. Take a pair of dumbbells and hold them at your shoulders while keeping your elbows rested on the floor. From here, you’ll push the dumbbells straight up until you’re holding them directly overhead (keep a firm grip on those dumbbells to prevent them from falling flat on your face, mind you) before returning to your starting position. If you want to add a twist to this classic exercise, you can alternate pressing one dumbbell at a time. By alternating presses, you get the added benefit of engaging your core to keep the dumbbells stable.

Dumbbell Renegade Rows

Need a new dumbbell exercise for ab and back day? Try renegade rows on for size and feel the burn. Start in a push-up position with your feet apart and dumbbells in each hand directly below your chest. Keeping your core engaged, pull one dumbbell up towards your side, keeping the weight close to your torso. Next, lower the dumbbell back to starting position in a slow and controlled manner to make the most of the entire movement. Repeat the movement with your alternate arm.

That makes one rep. Make sure that your keeping your movements controlled and your back straight as you perform all of your movements. If this exercise is something you’re new to, start with a lighter weight and go for about 15 reps. You can increase your weights or your repetitions as you grow accustomed to the exercise. Did we mention you’ll give your shoulders a great workout while you’re at it?

Songs You Absolutely Need on Your Workout Playlist

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Working out and getting fit is difficult – there’s no question about that. After all, not everyone has the ability to pump themselves up at the gym. If you’re anything like us though, then you appreciate just how much help a good work out song can be. If you need the right song to help you fly through a spin session, the perfect tune to push through the last rep, or a jam to get you off your butt and to the gym, we’ve got you covered. Check out some of our favorite work out tunes and why we love them below.

#1: “212” by Azealia Banks

True, Azealia Banks is known more for her crazy feuds than anything else, but that doesn’t stop her 2011 debut single from being one of our favorite workout songs ever. If you think you’re about to hit the wall or have reached your absolute limit, think again. This songs combative and sick flow will help you dig deep and unleash your inner fierce gym warrior.

#2: “Times Like These” by Foo Fighters

The Foo Fighters might not be the first band to come to mind for your workout playlist, but trust us when we say that “Times Like These” is perfect to add to the mix. This is especially true if you’ve got some post-breakup or something-horrible-just-happened feelings to work through. Practically an anthem of the 2000’s, this Foo Fighter’s hit is just what you need to turn every raw emotion you have into fuel for your workout.

#3: “Body Movin’” by the Beastie Boys – Fat Boy Slim Remix

It’s a wonder people haven’t made an exercise or aerobic workout video with this song yet. We mean, seriously, this song just works for all of the right reasons. The original was good enough, but adding populist producer Fat Boy Slim into the mix just makes this song even better for a hardcore work out. Run an extra mile to the amped-up guitar riffs and scratching and end on a powerful note with some good old funk.

#4: “Single Ladies (Put a Ring on It) by Beyoncé

When it comes to work out tunes, we definitely can’t leave out Beyoncé. After all, what better workout inspiration will you find other than the Queen Bee herself? In our opinion, there are few songs that perfectly capture the queen at the height of her power than her 2008 hit “Single Ladies.” You’ll barely notice the extra half mile you clear while listening to this hypnotic track. If you’re a fan of group class exercises, you can even ask your coach or trainer to throw this song into the mix for an awesome class.

#5: “Pump up the Jam” by Technotronic

If you haven’t heard of Technotronic, now’s the time to look them up, and if you have but haven’t added “Pump Up the Jam” to your workout playlist then you’re absolutely missing out. This triple-platinum world hit is still one of the most recognizable dance tunes to this day and with its relentless beat and downright awesome bassline, we’re pretty sure that it’ll keep you pumped up throughout a particularly rough set.

#6: “Welcome to the Jungle” by Guns N’ Roses

Who new rock bands would make such incredible additions to your gym playlist? “Welcome to the Jungle” has such an awesome, hardcore riff that it’ll get you help you push through your cardio when you’re just about to give up. It’s even a good addition to your warm up playlist to get you hyped for what’s bound to be a fantastic workout ahead. We especially love playing this Guns N’ Roses hit when we’re hitting that final stretch of a particularly rough arms and legs day.

#7: “Gonna Make You Sweat (Everybody Dance Now)” by C+C Music Factory

We can’t get enough of this song! Honestly speaking, other modern dance songs practically pale in comparison to this 1990’s hit. With a funky beat, the distinctive sound of the cowbell and the manic screaming of C+C Music Factory’s singer, we’re pretty sure this song will have you doing exactly what it commands you to do – dance now. Oh, and it’s probably definitely going to help you get your sweat on as well.

#8: “Ni**as in Paris” by Jay Z and Kanye West

What is the effect of this stadium rap song on your workout? Suffice it to say that you’ll feel pretty bad ass pumping iron to this track. We dare you to try calling it quits between your set when you’ve got Kanye West himself yelling “HAH” right into your ear. If you’re feeling weak but need to hit those gains, set this song on repeat and see what it does for you in the gym.

#9: “Shake It Off” by Taylor Swift

Ladies and gentlemen alike will get a kick out of adding this song to their gym playlist. An upbeat megahit, “Shake It Off”, there’s no better way to start your journey to a healthier and happier you than with this song. Not only will it have you blasting through your work out, it’ll get you shaking off all the haters and all the calories, too.

#10: “Hey Ya!” by Outkast

How can you stay still when you’ve got André 3000 urging you to shake it like a polaroid picture in this epic 2003 hit? Funky and booty pop-inducing, adding this song to your work out playlist is like giving your mind and body a jolt of musical energy to push on and finish strong. Working out at home? Even better. Set this the volume on loud and dance your calories away in a self-choreographed aerobic workout (yes, dancing like crazy still counts as a workout).

#11: “Sexy Back” by Justin Timberlake

workout playlist

Sure, we know it’s true that the main purpose of raking in the hours at the gym should be for improving our cardiovascular health and dropping toxic fat from our bodies, but there’s no question that looking food and feeling good is definitely on people’s minds. Having Justin Timberlake in your ear telling you’re bringing sexy back with each rep is bound to be great motivation.

What to Expect When You Hire a Personal Trainer

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Anyone who tells you that getting in shape is easy is either lying to you or trying to sell you something. Eating right is a commitment that’s hard to stick to, dragging your butt to the gym four times a week is horror when you’re a newbie, and putting your all into a workout that you aren’t into is impossible. Heck, even just making the decision to get healthy is hard to commit to. Not only are many lacking of the knowledge they need to get a decent workout in, some people are also lacking in the information they have about health in general to make smart decisions. With all this going on for millions of people, it’s no wonder that tons of individuals are turning to personal trainers to help them with their fitness journey.

If you’re one of those people that have made the choice to hire a personal trainer and are anxious about your first session or if you’re mulling over that decision now but don’t know what to expect, don’t freak out. Here’s a few things you can expect when you hire a personal trainer to partner with you in the marathon of getting fit.

Expect a Lot of Questions

When we say expect a lot of questions, we really mean it. Your first session in particular will be full of questions, and this is normal. In fact, you should be worried if he or she doesn’t ask you much at all. This is how your trainer will assess what your goals are, what your current capabilities are, and even what strategies they should use to help you reach your goals and motivate you.

This is also his or her chance to get to know you personally and understand why you hired them in the first place. At the end of the day, all of the questions that your trainer asks you will help to put together a plan of action that will, ideally, work best for you. Asking questions is the first step to developing a professional relationship that builds trust and comfort between the two of you.

Expect to Hate Your Trainer (Sometimes)

We’re not going to lie, there will be days that you’ll hate your trainer. We know it’s odd to say, but when this happens, just remember that this only means they’re doing their job right. It’s your trainer’s job to push you, to help you shatter old records or hit new milestones in your fitness journey. To get there, they’re going to make you strive for excellence in the gym and out of the gym. After all, a healthy body is not made in the gym alone – a lot of the process is eating healthy and making better decisions at home as well.

If you’re like us, you don’t like it when you get pushed hard or get thrust outside of your comfort zone. All we can say about this is trust the process and trust your trainer. His or her goal is to motivate you and to help you realize that you can go far beyond what you originally thought you were capable off, even if it does mean you’ll give them a stink eye or two in the process.

Expect to be Intimidated in the Beginning

When you hire a personal trainer, you’re getting their full attention for an hour or an hour and a half. Guess what? If you’ve got someone watching your every move, from the way you run to the way you perform that bench press, it’s going to be weird and often times embarrassing. When they start pointing out every mistake that you make (for your own good, by the way),

it can also get pretty intimidating. Just remember that your trainer isn’t trying to criticize you or make you feel bad about yourself. Their focus is to make sure that you perform your exercises properly so that you get their full benefit and prevent yourself from getting injured, too. Think about it for a second. How upset would you be if you injured yourself while working out and it could have been prevented if your trainer warned you? Besides, you’ll get used to this in the long run and you’ll come to appreciate it as well.

Expect Your Trainer to be Involved in Many Aspects of Your Life

This is something we touched on briefly earlier, and now it’s time to expound. You’re going to have to expect that your trainer is going to want to know a lot about your life outside of the gym. No, not in a creepy way, more of in a, I-need-to-know-this-stuff-to-help-you-best kind of way. For example, they’ll ask you about your eating. What did you eat this week? Are you planning ahead and meal-prepping? Do you feel bloated? They might even ask if you went drinking or if what kind of people you hang out with. Though it may annoy you at first, we encourage you to really answer their questions truthfully.

Expect Assignments

personal trainers

Yes, we said assignments and no, you’re not back in school. Since your trainer is probably only seeing you around three times a week, he or she will most likely give you some things to do when you don’t see each other. After all, health extends far beyond just the gym, so it’s only natural that your trainer (who wants the best for you) will give you assignments outside of the gym to help you hit your targets. The fact of the matter is that if you want to lose weight or get some gains, your sessions with your trainer aren’t going to be enough, so your trainer will likely encourage you to get some cardio in or run through some circuits at home or on the days that you don’t see each other.

He or she will also likely make some suggestions when it comes to your eating or ask you to consider taking protein supplements or similar things. If you don’t feel comfortable with some of their suggestions, remember to keep an open dialogue going between the both of you so he or she can adjust but still help you achieve your fitness goals.

What is a Gluten Free Diet?

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Foods containing gluten can damage your health, and are dangerous for people suffering from the celiac disease. Celiac disease is a reaction that is triggered by eating foods that contain gluten. Around 30% to 40% people are prone to developing this disease depending on genetics but only 1% to 3% actually have it. Experts believe that development of this disease may be linked with gut microbiota (ecosystem where microorganisms like bacteria, yeast, and fungus live). Other than that, gluten is also said to cause other harmful health effects.

Gluten sensitivity is rising which is why people are turning to a gluten free diet. In fact a study says that a third of U.S population is trying to get rid of gluten. It is a diet that excludes gluten containing foods such as wheat, barley, rye etc. While many of us think that excluding gluten from the diet kills the taste and makes it boring, it is not true. You can still enjoy tasty foods that are gluten free. All you need to know is a few good recipes which we would be covering in the article. But first, let us get to know what gluten is.

What Is Gluten And Why Is There A Need To Exclude It From The Diet?

Gluten is the name given to a protein family that includes wheat, barley, rye and spelt. Gluten proteins are of 2 types, namely, gliadin (soluble) and glutenin (insoluble).

Let’s consider wheat. When we mix wheat and water, a sticky glue like substance can be felt, these are the gluten proteins. These are used in making the bread rise or to make the dough elastic and chewy.

Gliadin has been linked with causing several harmful effects such as celiac disease, gluten sensitivity, bowel syndrome etc. The reason to exclude it from the diet are many, such as:

  • A Large Number Of People Are Sensitive To Gluten (Celiac Disease): People who are sensitive to gluten are many and this intolerance can cause many health problems. The problem starts when the gladian passes into the digestive tract and causes digestive problems and other such issues.
  • Non-Celiac Gluten Sensitivity (Gluten Sensitivity): Another condition that is triggered by eating gluten containing foods is gluten sensitivity. Around5% to 13% people are said to be gluten sensitive and experience the following health problems:
  • Diarrhea
  • Stomach ache
  • Bloating
  • fatigue
  • Depression and other health effects too.

This is the reason why gluten needs to be restricted from the diet and here’s where a gluten free diet comes into play.

What Is A Gluten Free Diet?

It is a diet that restricts from eating foods that contain gluten such as barley, rye, spelt and wheat.

Foods To Eat: 

  • Meats: Lamb, chicken, beef etc., can be eaten.
  • Gluten-Free Grains: If you wish to eat grains then you can go for gluten free flax, millet, quinoa, rice, corn, buckwheat, sorghum, arrowroot, amaranth, tapioca, and gluten free oats too.
  • Seafood And Fish: Haddock, salmon, trout, shrimp, etc.
  • Eggs: All types of eggs can be eaten, however, omega-3 enriched eggs are preferred.
  • Tubers: Potatoes, sweet potatoes, etc.
  • Healthy fats: Butter, coconut oil, olive oil and avocado oil.
  • Chocolate: Dark chocolate.
  • Vegetables: Sprouts, broccoli, kale, brussels, carrots, onions, etc.
  • Fruits: Oranges, pears, apples, avocados, bananas, strawberries, blueberries, etc.
  • Legumes: Peanuts, lentils, beans etc.
  • Dairy: Yogurt, cheese and milk.
  • Nuts: macadamia nuts, almonds, walnuts etc. 

Foods Not To Eat

  • Wheat: every kind of wheat that contains gluten should be avoided.
  • Pies, cakes and pastries.
  • Biscuits, cookies and crackers, .
  • Sauces, soy sauce.
  • Others: graham flour, durum flour, farina, and semolina.

Benefits Of A Gluten Free Diet

Improves Bowel System

The bowel lining can be affected in people with celiac disease when they eat gluten containing food. Turning to a gluten free diet can help their upset stomach get some relief.

Improved Energy

Gluten foods such as pasta can make a person feel energy deprived and sleepy. A gluten free diet can help keep the energy levels high.

Treats Stomach Problems

Gluten free diet reduces bloating, diarrhea, and constipation. Moreover, it also relieves from gastro intestinal inflammation.

Nutrient Absorption

The foods we eat may be healthy but digesting them and absorbing them into the bloodstream is often a difficult process. Gluten free diet helps in the absorption of certain nutrients putting less pressure on the body.

Weight Regulation

This diet helps lose weight and is a good way to lose fat.

Gluten Free Recipes To Know About

Here are a few gluten free diet recipes you can try:

Chicken, White Bean And Spinach Stew (15 minutes) 

Ingredients:

  • Olive oil - 1 tbsp.
  • Coarsely chopped onion - 1 (medium size).
  • Minced garlic cloves - 4.
  • Chopped fresh thyme - 1 tbsp.
  • Rinsed and dried cannellini or white beans - 2 cans (16 ounce)
  • Water (half cup)
  • Drained plum tomatoes - 4 cans
  • Fat-free chicken broth - 1 can
  • Small and chopped spinach leaves - 3 ounce
  • Shredded and skinless boneless chicken breast -2 cups
  • Salt and black pepper - ¼ tbsp

Method:

  • Take olive oil in saucepan and heat over medium heat.
  • Add onion in the pan and cook for 5 minutes while stirring until it turns soft.
  • Now add garlic and thyme and keep cooking for a minute on the same heat.
  • Add water, tomatoes, broth and beans.
  • Increase the heat and let it cook until the stew shows bubbles.
  • Once it begins to show bubbles, reduce the heat and let it simmer for 5 minutes.
  • Take a spoon and try to break tomatoes, if they don’t, add more water.
  • Now add the spinach and keep stirring until it wilts.
  • Place the chicken and cook for about 4 minutes, or until it is ready.
  • Season with pepper and salt and serve.

Turkey Spaghetti Zoodles

gluten free diet

Ingredients:

  • Extra-virgin olive oil - 1 tbsp
  • Ground turkey breast - 1 1/4 pounds
  • Diced green bell pepper - 1 cup
  • Minced garlic - 1 tbsp
  • Italian seasoning - 2 tbsp
  • Ground black pepper - 1/2 tbsp
  • Salt and red pepper flakes - 1/4 tbsp
  • Marinara sauce - 3 cups
  • Baby(small) spinach leaves - 2 cups
  • Noodle shaped cut zucchini - 4

Method:

  • Add olive oil in a pan and heat over medium heat.
  • Add green pepper, garlic, Italian seasoning, turkey breast, salt, ground black pepper, and red pepper flakes.
  • Keep cooking and stirring for 5 minutes so that the turkey begins to get brown.
  • Add marinara sauce and spinach into the mixture and stir for 3 minutes.
  • Now add zucchini noodles into the mixture and keep cooking as well as stirring for 3 minutes to make the noodles tender.
  • Your dish is ready! 

The Verdict

If you are sensitive to gluten then it’s about time to turn to a gluten free diet.

 

Does The 3 Day Military Diet Work?

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While there are a plethora of diets that are designed to lose weight, the 3 day military diet is a completely different ball game. It is known for shedding up to 10 pounds (4.5 kgs) in just 7 days and the results start to surface in just 3 days. A lot of people are confused about this diet thinking that it has something to do with soldiers, but it doesn’t. Anyone can opt for this diet and it also goes by with many names such as the ice cream diet, army diet and the navy diet.

What Is The Military Diet?

The military diet is one of the most strictest diets out there because it is a low calorie diet which is focused on reducing 10 pounds of weight or more in just a week. This diet is segmented into parts (3+4). Let’s find out what it is:

The initial 3 days of the diet are the hardest as you can only eat foods that are suggested and that too in the recommended amount of portions. In the first 3 days of the diet you consume low calorie foods and the entire calorie intake for a single day is about 1000 - 1300 calories only. Moreover, every kind of snack in excluded from the diet. It consists of 3 meals only: breakfast, lunch and dinner. Nothing more and nothing less.

The remaining 4 days of the week, you are given a bit of room regarding calorie intake as you can eat about 1500 calorie worth foods per day. The cycle doesn’t stop here. This combination of 3+4 can be repeated every week until you have lost the amount of weight that you desire to lose.

Foods To Eat In A Military Diet

  • Grapefruit
  • Canned tuna fish
  • Green beans, broccoli, carrots.
  • Peanut butter
  • Hard cheddar cheese and cottage cheese
  • Eggs
  • Vanilla ice cream
  • Apples and bananas
  • Whole wheat toast
  • Saltine crackers
  • All kinds of meat including processed meats
  • Black coffee (no added sugar or cream, only stevia is allowed)

Foods To Avoid

  • All fruits other than apples, bananas and grapefruit.
  • Whole grains are restricted along with legumes/beans.
  • High protein containing foods such as fish.
  • Oil and butter are restricted since they contain added fat.
  • All sweeteners are restricted since they are high in calorie such as sugar, honey, artificial sweeteners etc. Only stevia is allowed
  • Calorie containing beverages are excluded from the diet.

The Military Diet Plan

Day 1 (1400 - 1500 calories) 

1st Day – Breakfast 

  • Start your mornings by eating half a grapefruit as it contains only 53 calories.
  • A slice of toast.
  • 2 tbsp. of peanut butter
  • A cup of coffee or tea.

Day 1 – Lunch

  • Half cup of tuna or lean protein in its place.
  • A slice of toast.
  • A cup of coffee or tea.

Day 1 – Dinner

  • Any meat or protein substitute (4 ounce).
  • A cup of green beans.
  • Half a banana.
  • An apple (small)
  • A cup of vanilla ice cream or a coconut milk ice cream.

 Day 2  (1200 calories)

Day 2 – Breakfast

  • An egg.
  • A slice of toast
  • Half a banana

Day 2 – Lunch

  • A cup of cottage cheese .
  • One hard boiled egg.
  • Only five saltine crackers.

Day 2 – Dinner

  • 4 ounces of any kind of meat or protein substitute such as tofu.
  • A cup of broccoli and half cup of carrots.
  • Half banana.
  • Half cup of vanilla ice cream. 

Day 3 (1000 to 1100 calories) 

Day 3 – Breakfast

  • Only five saltine crackers in the morning.
  • One slice of cheddar cheese.
  • An apple.

Day 3 – Lunch

  • One hard boiled egg. You can also eat it cooked.
  • A slice of toast. 

Day 3 – Dinner

  • One cup of tuna.
  • Half a banana.
  • A cup of vanilla ice cream.

Apart from these, make sure you keep drinking plenty of water as well.

Remaining 4 Days Of The Week

3 day military diet

You can compromise a little bit on the remaining 4 days and eat any kind of foods that you desire, however, there is one restriction. The total calorie intake should not go above 1500 calories or else the previous 3 day diet plan will not work and everything will go to waste.

Benefits Of A 3 Day Military Diet

You gain a lot of benefits after following such a highly restricted diet. While the main benefit is weight loss, this diet can be beneficial in other departments as well. Let’s have a look:

Lose 10 Pounds: It help lose 10 pounds of weight in just a week. This diet makes it possible to lose so much of weight in such short time because the calorie intake is reduced to almost half of what a normal person usually intakes.

Overweight people shed weight faster than anyone because the reason for their obesity is usually high calorie intake. This diet restricts individuals from taking the amount of calories they had been taking and helps to shed more than 10 pounds quickly.

Manageable And Inexpensive: You do not have to buy extra foods from the market to start this diet as most of the foods are most likely to be available in your house. Other than that, the diet cycle of this diet is smaller, only 3+4 days. This makes it more manageable.

Least Cooking Involved: Since there are no luxury recipes that you can make in this diet, it eliminates the need to cook food in the kitchen. 

How Soon Can You See The Results?

This is the only diet that shows promising and positive results within a time span of just 3-7 days. This is because it is one of the most restricted diets ever and its sole focus is on helping you lose weight.

The Verdict

This diet is for those who are hell bent on losing weight and are not faint of heart. While it is on the line of crash diet, it does have its benefits.

 

What is The BRAT Diet?

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It is quite common for people to suffer from an upset stomach and turn away from delicious foods. This is the stomach flu (gastrointestinal infection) we’re talking about which attacks all age groups. While there are medications and treatments that are offered to people who have stomach flu, nausea and diarrhea, 9 out of 10 doctors will recommend to change the diet and start to eat foods that are light. Here’s where the BRAT diet comes into play.

What Is The BRAT Diet?

The BRAT diet was first mentioned in 1926. The diet was recommended to children and people who had severe diarrhea and vomiting issues. However, it is still popular today as it is quite effective in recovering an ill stomach. The BRAT diet is a diet that people can digest easily since it focuses on giving the stomach some rest by offering foods that are low on fiber, fats as well as protein, so that less amount of stool is passed.

BRAT stands for Bananas, Rice, Applesauce and Toast. The entire BRAT diet is about eating these 4 foods until the digestive illness recovers. All in all, the BRAT diet is about eating bland foods that can be easily digested so that the stomach is kept lighter and the person can recover faster from illness like vomiting, diarrhea, nausea, stomach issues etc.

However, it should be noted that is diet is not to be followed for long-term because it is not nutrient rich. The diet should be followed for 48 hours only or as recommended by your doctor. 

Which Foods To Eat In The BRAT Diet?

  • Cooked cereals such as oatmeal. Cream of wheat can also be eaten.
  • Light tea.
  • Flat soda or apple juice.
  • White rice.
  • Potatoes (boiled only).
  • Clear liquids such as water, juice, beverages which contain electrolytes and are also caffeine free such as such as sports drinks, soda etc.
  • White bread toast.

Which Foods To Avoid In The BRAT Diet?

  • Dairy products, milk etc.
  • Everything which is greasy, fried, spicy or fatty.
  • Protein containing foods like salmon, steak, pork, sardines etc.
  • Raw vegetables such as green salads, broccoli, carrot sticks and cauliflower.
  • Fruits should also be avoided (grapefruit, pineapple, orange, apple, and tomato).
  • Cold drinks or hot drinks.
  • Caffeine containing drinks such as coffee.

The Right Way To Follow The BRAT Diet

You should ideally follow the diet as per your doctor’s instructions, however if you are not happy with it, then you may follow this diet plan:

First 6 hours: Once the symptoms have started (vomiting, nausea, diarrhea etc), you need to stop taking any all kinds of foods and even liquids for 2 hours. This is important because keeping your stomach empty for two will make it easier for your stomach to recuperate.

After that, start sipping water or sports drinks so as to recover the amount of electrolytes you have lost.You can also have a hard candy but make sure not to chew it yet.

Day 1 - First 24 hours: The most important thing during stomach illness is to keep yourself well hydrated. Hence, keep drinking water after every 10 minutes or so. Not just water, you can start other liquids too such as broth, light tea, apple juice.

Day 2: Now start including foods into your diet such as bananas, toast, crackers, applesauce and rice.

Day 3: Since the diet isn’t much nutritious, you need to include a variety of bland foods such as soft-cooked eggs, white meat, sherbet, stewed fruits etc. These foods are easy to digest and won’t pressurize your stomach. Moreover, they will help a great deal until you recover. They key is to add bland food variety a bit late because if you start eating foods right away, the symptoms may return.

The most important thing is to avoid dehydration in the body and to do so. This can be done by consuming a good amount of liquids.

Benefits Of The BRAT Diet

Prevents Nausea: Since this diet is lighter and doesn’t affect the gut, the feeling of nausea is eliminated during digestive illness.

Anti-Diarrhea Effects: The BRAT diet emphasizes on eating bananas because it is said to have anti-diarrhea effects. This is because bananas can easily be passed through a digestive tract which is weak. Moreover, bananas are an excellent choice since they are rich in vitamins and potassium, especially green bananas, as per this study.

Firm Stools: Since the diet restricts from eating foods that are rich in fiber, firmer stools are passed with no issues.

Lighter Stomach: A lighter stomach makes people feel better quickly and also speed up the recovery process.

BRAT Diet Recipes

There are no fancy dishes in this diet, but let’s have a look at some basic ones:

Banana Bread 

brat diet

Ingredients:

  • 5 tbsp. of Malt-O-Meal.
  • ½ cup water
  • Cinnamon
  • Sugar free vanilla syrup
  • Half banana 

Method:

  • Take a microwavable bowl and add Malt-O-Meal and cinnamon in it.
  • Take a container and heat water in it for a minute.
  • Pour the heated water in the bowl, add vanilla syrup and stir.
  • Put the bowl in the microwave for a minute.
  • Take it out from the microwave and smash half a banana into the mixture and allow it to cool.

How Soon Can You See The Results?

The results of this diet depend upon the severity of your digestive illness. Doctors recommends to follow this diet for 1 to 3 days only because it lacks nutrients. 

The Verdict

The BRAT is the first choice that comes to mind when you have an upset stomach. It is easy to digest, therefore, speeds up the stomach recovery process. However, this diet is not ideal for kids because they need nutrition more than adults and the BRAT diet lacks nutrients.

How Many Carbs Are There In a Low Carb Diet?

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Fillet of beef on a plate, Sweden.

A low carb diet focuses on reducing weight. However, how much carbs should you reduce from your diet is the main question here. Well there is no one word answer to this. The amount of carbs you need depends upon your dietary needs and how quickly you wish to lose the weight. A low carb diet is one where you reduce your carbohydrate intake which includes sugars and starches (pasta, bread etc.) and focuses on foods that are high in proteins and fats.  This diet not only helps regulate weight but offers many other benefits too such as promoting good cholesterol, suppressing hunger, preventing type II diabetes etc. Let’s get to know how many carbs are there in a low carb diet:

Carbs In A Low Carb Diet

There are many versions when it comes to a low carb diet. A low carb diet doesn’t fix the amount of carbs a person should take, it varies. For instance, the Atkins diet asks to reduce carbs to 25 grams in the 1st phase and increase it gradually to 100 grams in the 4th stage.

Then in 2008, The American Diabetes Association defined a low carb diet as one that has less than 130 grams of carbs per day. The most recent researches say that a low carb diet should contain 20 grams to 150 grams of carbs. This range has been broken down into three segments, namely, ketogenic low carb, moderate and liberal. Currently, low carb diets are defined by these three ranges.

3 Types Of Low Carb Diet: 

Ketogenic Low Carb (For People Who Want To Lose Weight Rapidly):

This low carb diet involves reducing carb intake to 20 grams in a day. This kind of diet is ideal for people who are overweight and are looking to shed body fat quickly. Moreover, it is also the best diet for people with diabetes.

The reason that this low carb diet is ideal for quick weight loss is because when you eat carbs less than 20 grams, your body enters ketosis. In ketosis the fat in your body is burned instead of glucose to get energy. This makes your weight drop much faster. Plus, this also helps control glucose levels in the body.

Carbs To Eat:

  • Lots of low carb veggies.
  • A few berries covered in whipped cream.
  • Nuts, seeds and avocados.
  • Moderate Low Carb: In this type of low carb diet, the dieter keeps the carb intake between 50 to 100 grams in a day.

This diet is for those who want to reduce weight but also have a moderate amount of carbs in the diet. This range also helps to keep your weight well maintained. 

Carbs To Eat:

  • Three fruits in a day.
  • Lots of vegetables.
  • Very little amount of starchy carbohydrates.
  • Liberal Low Carb Diet: People who are physically active, healthy and are looking to keep their weight well maintained should go for this carb range. (100 grams to 150 grams). The weight loss you’ll experience in this low carb diet will be slower compared to the other two.

Carbs To Eat:

  • Every kind of vegetable.
  • Plenty of fruits per day.
  • Starches such as sweet potatoes and potatoes
  • Grains like rice and oatmeal.

How To Figure Out The Amount Of Carbs You Need On A Low Carb Diet?

It is of utmost significance to determine the amount of carbs you need to include in your diet. To do so, your best bet is to get in touch with a nutrition expert. Doing so will help you a lot as the expert will guide you about the ideal amount of carbs you should go for based on your goal and body requirements.

There are factors that will decide how many carbs should you have in your diet. These factors include: 

Factors That Decide The Type Of Low Carb Diet You Should Opt For:

The normal amount of carb intake of a person should be between 200 grams to 300 grams (normal diet). In case of a low carb diet, this intake is to reduce to half or even lower in some cases. The right amount of carbs to intake depends upon several factors such as gender, age, body type, activity levels, body tolerance and most importantly your metabolic health.

Different age groups are never prescribed the same amount of carbs. People who are physically active and have a greater tolerance level of carbs can go for liberal low carb diet (100 grams to 150 grams of carbs). On the other hand, people who are carb sensitive should go for moderate. For older people, ketogenic low carb diet is said to be the best.

Remember that the dietary guidelines of calorie intake of men and women vary ( women=2000 calorie/day, men=2500 calorie/day). Your nutrition expert will tell you the right amount of carb you should take.

Other than that, how much carb intake your body can withstand also plays a vital role in determining the type of low carb diet you should follow. In some cases, the trial and error method is applied to find the right amount of carbs one should intake.

Benefits Of A Low Carb Diet

Low Carb Diet

All low carb diets emphasize on reducing weight by limiting carbs and sugars and encouraging proteins and fats. Following a low carb diet will keep your blood sugar levels stable and will help you stay full for longer as it suppresses hunger. The risk of heart diseases is also reduced because low carb diets promote good cholesterol. Type II diabetes can be prevented in people who follow a low carb diet for a longer period of time.

All in all, a low diet contains carbs ranging from 20 grams to 150 grams. Make sure that you give a nutrition expert a visit before turning to any kind of a low carb diet.

Gym Equipment That You Should Start Using Now!

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It doesn’t matter if you’re a gym expert or a fitness noob, chances are that there are some pieces of gym equipment that you look at and simply think, “What in the world is that for?” You know what? We don’t blame you. There are tons of instances where we’ve encountered a new piece of gym equipment and wondered what we were supposed to do with it and whether we’d even get a good work out in with it.

Since this seems to be a common issue amongst many gym goers, we’ve taken stock of what we think are the most underused pieces of gym equipment are today. Heck, we’ll even tell you how to get a great workout out of it and the best way to incorporate it into your fitness routine.

#1: The Humble Jump Rope

Sometimes, grabbing hold of a jump rope can send you on a time machine back in time to your grade school days. After all, skipping rope was all the rage back in the day and the school yard was full of kids jumping easy, moderate and difficult rope tricks.

However, as anyone who’s ever picked up a jump rope knows, skipping is an awesome and much overlooked piece of gym equipment that deserves a permanent spot in your fitness routine. Not only does the jump rope get your heart rate pumping fast, it also conditions your endurance and agility.

As a cherry on top of an already awesome cake, jumping rope also helps to strengthen your bones, feet, calves, shoulders and forearms. You can make the jump rope part of your regular fitness routine by spending 5 to 10 minutes jumping. It makes a great warm up and will get your body ready for a great workout. You can also incorporate 30 skips into your circuits for amazing fat burn.

#2: The Underutilized Exercise or Balance Ball

Whether you call it a balance ball or an exercise ball, the fact that this piece of gym equipment is largely underutilized remains the same. A trip to the gym will have you finding the exercise ball left alone in the corner or used for crunches, but trust us when we say that they are capable of so much good for your body! You can place them between a wall and your back from some challenging squats or you can use them for some push-up and pike combinations to give your core and chest a solid workout. These exercises are definitely tough, but the reward of increased strength and definition is absolutely worth it.

#3: The Bosu Balance Trainer

There is something inexplicably bad-ass about the Bosu. Sure it looks funny and reminds you of a balance ball that’s lost its second half, but the Bosu has been responsible for some of our toughest and most rewarding workouts ever (no exaggeration, we promise!). The makers of the Bosu designed it to enhance not just your strength and balance, but also your core, cardio and flexibility.

How? Well, every time you step on the ball, kneel on the ball, or even lie on the ball, you automatically engage your core so that you retain your balance on the unstable surface. Bonus? It even improves your posture and helps protect you from exercise related injuries. If you’re trying the Bosu Balance Trainer out for the first time, we recommend trying some light on jogging on top of the ball or on and off the dome.

You can also try dumbbell exercises like bicep curls, overhead presses and front raises while standing or kneeling on the Bosu. Honestly, you can pretty much do anything with the Bosu and it will help increase the difficulty and caloric burn of the exercise.

#4: The Rowing Machine

If you’re terrified of the rowing machine, we encourage you to give it another try. There’s honestly nothing to be intimidated about and while it may be a bit confusing at first, once you hit your rhythm, you’re well on your way to great fat burn.

When using the rowing machine, remember that your feet should be strapped tightly to the foot hold. You should be holding the handle with an overhand grip and while rowing your arms you should be kept straight while your knees are bent and your mid-section is bent forward slightly. When you row, your core should be kept active and engaged.

Now, contrary to what many people believe, the rowing machine actually works your legs out more than your arms, but at the end of the day it’s your entire body that will benefit from the workout. It’s also a low impact work out that will get your cardiovascular system working hard. You can use the rowing machine to replace your typical treadmill warm up or even add it in between your strength training sets for a cardiovascular pick-me-up.

#5: The Kettlebell

gym equipment

Sometimes, barbells and dumbbells just don’t cut it and if they are still cutting it, then there’s a high likelihood that they can get pretty boring. Kettlebells are essentially giant round weight with handles on top, but what sets them apart from your typical gym weights are that they really force you to engage every single muscle in your body.

Unlike barbells or dumbbells, kettlebells are designed to focus on more than just a specific muscle group and are built with an off-center weight distribution so that your body is forced to utilize every stabilizer in your body as well. Sound confusing? Well, it really just means that at the end of the day, you’ll walk away having squeezed an awesome core workout in addition to cardio and strength training.

In fact, a lot of the movements and exercises that involve kettlebells require explosive and powerful movements that are essential and perfect for high intensity interval training. Additionally, kettlebells are convenient and versatile so you can pretty much incorporate them into a ton of different exercises to make them more effective and dynamic.

Maximize Your Water Aerobic Exercises to get results

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If you’re similar to most guys hitting the gym hard, cardio serves as a great way for you to stay lean and show off the wicked gains you’re getting from your weight training. This is the usual for a majority of the gym goers out there, and while there’s absolutely nothing wrong with it, there are definitely some kinds of cardio that are more effective at burning fat than others.

Apart from that, there are also different methods to implement that can help you burn even more fat than usual. Now if there’s one thing that all of the fitness community can agree on, it’s that intensity is vital to maximizing caloric and fat burn. How do you apply that intensity to various kinds of aerobic exercises? We’ve got some tips to help you out.

Running

Jogging or running at a steady pace is one of our favorite aerobic exercises because it’s a sure way to incinerate fat and calories. However, some studies are showing that running at a 7 miles per hour on the treadmill can actually breakdown muscle and subject your body to too much pounding.

The more effective way perform this aerobic exercise is to bump your incline up to 2 or 3 percent. Not only does this simulate outdoor running, it will also help you burn more calories while taking it easier on your knees. Of course, nothing beats the real thing so if you prefer long runs for your aerobic exercise, we recommend heading outdoors and trying different routes around your neighborhood. You can also try joining a local running club to make the miles go by much faster.

Stair Climber

A lot of body builders love the stair climber because it offers us a functional way to get cardio in while working on multiple muscle groups at the same time. The downside, however, is that an hour on the stair climber will only burn up to 600 calories for the average man.

If you want to burn as much fat as possible on the stair climber, we recommend incorporating intervals to your routine. Try incorporating about 90% or more effort on the stair climber for 30 seconds before decreasing intensity and entering an active recovery phase for two minutes. Doing roughly 15 rounds of this interval will help you fire up your body’s capacity to burn calories.

Elliptical

For some folks, some aerobic exercises are too high impact to participate in. If you’re recovering from an injury, are feeling the wear and tear of age, or just have bad joints, it can really hinder you from getting enough fat burn out of your aerobic exercises. The elliptical machine is a great option for an aerobic exercise because it’s low impact and will take it easy on your knees and hips.

If you’re going at a moderate pace on the elliptical, you can expect to burn about 500 or 600 calories if you’re an average sized man. If you want to rev up your fat burn on the elliptical, set your machine to a high incline. This will get more muscles involved in the workout such as more leg muscles and your glutes. If you want to work your quads, you can lower the incline and increase resistance.

Skipping Rope

Economical, easy to do and fantastic at incinerating calories, skipping rope is a favorite aerobic activity for many men out there. Boxers in particular love this work out because it helps increase foot speed while enhancing your shoulder strength and coordination. If you really think about it, skipping rope actually simulates sprinting, which means that you could burn up to 500 calories in just half an hour of jumping.

The thing is, you’ll be hard pressed to find people who can actually keep jumping at a rapid pace for 30 minutes straight. With that being said, the best way to burn fat while jumping rope is to do it in intervals of fast and slow jumps. If that’s still too hard, you can jump as fast as you can for a minute before resting for 30 seconds. Repeat this interval until you hit the 30-minute mark.

Spinning

Stationary bikes are everywhere! Seriously! Every gym’s got them and most people even have them in their homes, and yet they remain one of the most underutilized aerobic machines ever. Why? Well, to be frank you need to be going at it at a very intense rate if you want to get the most fat burn out of it.

To put this into a bit more perspective, if the average man were to spend an hour in a vigorous spin class, he would burn nearly 1, 150 calories. However, a moderate ride of the same length will only burn 675 calories. To maximize your fat burn on the stationary bike, we recommend going for the interval approach, keeping intensity high for a couple minutes before decreasing your intensity for some active recovery for another couple of minutes. As you get stronger, you can hit the bike stronger for longer and decrease your active recovery time.

Swimming

water aerobic exercises

We can’t get enough of swimming for aerobic exercise not just because it’s fun and we love being in the water but because it’s a total-body work out that starts the moment you hit the water. But how do you maximize your time in the water so that you burn the most amount fat and calories in the least amount of time? The first thing is to remember that the type of stroke your using makes a difference.

For example, 5 laps of the butterfly will definitely burn more calories than 5 laps of the breast stroke, so make sure you incorporate different strokes to your training. If you want to take the interval approach to it, you can swim fast laps of the butterfly or the freestyle before switching to 1 or 2 laps of the breast stroke or backstroke for your active rest. Another interval you can do if you’re not a strong swimmer is to swim a few laps then tread water for your active rest.

5 Reasons You Should Consider lifetime fitness membership

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Living a healthy lifestyle is definitely a lot easier said than done. Whether it’s finding the motivation to drive across town with all of your gear for an early morning workout or finding the patience to squeeze into a crowded yoga class after work, there’s a lot of things that can really hinder your gym time and make your healthy lifestyle feel like a far-away dream. This is exactly why you want to find a fitness club that won’t just be accessible but will really make an effort to help you meet your fitness goals. If you’re looking for an endorphin-filled place to blissfully call your fitness home, we recommend giving the Life Time Athletic Fitness club a try.

What is Life Time Athletic?

lifetime fitness

A health club chain founded in 1992 and based in Minnesota, Life Time Athletic is known for their Instagram worthy gym facilities as well as awesome and spacious work out spaces that play host to 115 different classes.

Their high quality fitness equipment earns a lot of favor amongst the pickiest of gym goers while the staff is absolutely fantastic when it comes to personal instruction, class instruction, and over all gym care. The amenities at Life Time Athletic are to die for, too! From pools to racquetball courts and even a climbing wall, there’s a lot that this gym offers to its guests.

While not every gym will have the same features, we can pretty guarantee that you’ll find a relatively consistent gym experience at each of their over 100 gyms around the nation. Apart from the obvious (hello beautiful facilities), what are some of the reasons to try Life Time Athletic? Read on to find out!

Life Time Athletic is a Team of Over Achievers (In a Good Way!)

Over achievers can get annoying, but that’s definitely not the case at Life Time Athletic. Their staff and personal trainers are dedicated to making sure that they provide only the best professional services possible.

The club’s personal training coaches in particular always aim to go above just the usual national certification. They aim to be Five Star certified so that you can rest assured that you’re getting the best training possible and that your needs are being addressed and met. When it comes to the class instructors, specialty is the name of the game.

The club keeps over 35 instructors on staff and selects their instructors carefully so that you can take comfort in knowing that the person teaching your class is highly-skilled and trained in a specific workout.

You Won’t Ever Have to Fly Solo if You Don’t Want To

You know how we mentioned earlier that Life Time Athletic specializes in group classes? Well, we weren’t kidding. Not only does Life Time have a ton of classes to choose from, they also promise a group fitness class experience that is unlike your average gym’s. The group classes at Life Time Athletics combine the latest trends in class exercises with time-proven fitness techniques.

The result is an efficient heart pumping workout that will burn tons of calories in the least amount of time possible. For example, if you want to enjoy a yoga class but need a bit more of a cardiovascular workout while you’re at it, try their Warrior Sculpt class, which combines cardio and strength training with yoga inside a heated room.

If you’re targeting your abs but have also wanted to try one of the latest and trendiest studio classes out, then we recommend going for their Life Barre class for a combination workout featuring pilates, strength training and ballet moves. Other interesting classes to try include Strike Kickboxing, Total Conditioning Xtreme and Barbell Strength.

Take Your Cycling Obsession to the Next Level

Building on all those awesome classes that we were telling you about earlier, Life Time Athletics offers a range of cycling classes that will help you build your strength and skills depending on your goals.

After all, cycling, or spinning, really isn’t a one-size-fits-all kind of workout. Some factors include what kind of mood you’re in, what fitness level you’re at and what style you prefer. You can ditch wasting time trying to find the perfect spin class for you because Life Time has three different styles of spinning classes to try.

AMP is a great cycling class to try if you want to get your heart pumping and push your cardiovascular system to its limits. Meanwhile, the EDG is a great class to join if you’re all about testing your limits and jamming out while on the bike. Now, if you’re training for your first big race or simply want to sharpen your cycling skills, then the PWR class is just what you need to meet all of your goals.

Unwind After a Tough Work Out

One of the things we absolutely love about Life Time Athletics is the range of post workout wind down options they have. For example, Life Time has a full-service salon and spa that you can spend your time at after putting your body through the wringer.

Enjoy a massage from one of the spa’s professional therapists and work the kinks out of your body or head into the eucalyptus steam room for a calming and rejuvenating steam. Private saunas are also available to members who want to sweat the body pains away. On the days that you forget to bring your breakfast or a post-workout snack, head to the Life Cafe, which offers tons of great freshly made meals to go to choose from.

You can also grab a custom smoothie to fuel your body before or after your time at the gym. The variety of snacks that Life Café has on offer definitely deserves a special mention as each treat is specifically chosen for its capacity to keep you satiated and energetic while satisfying your taste buds at the same time. It’s also worth mentioning that the shower and locker room facilities are filled with fantastic amenities for your every need.

Calories to maintain weight and stay fit

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Losing weight is one thing; maintain that weight loss and your ideal weight is another thing entirely. Honestly, research shows that history is not on your side, as many people who have lost weight on diets eventually gain the weight back over a few years. Where did these people go wrong?

Well, there are a number of factors that can affect weight maintenance, but it generally has a lot to do with the strategies used to lose weight in the first place. After all, losing weight has more to do with lifestyle change than it does with depriving yourself.

Calories to maintain weight

Now, regardless of how you lost the weight, the challenge lies in maintaining the weight loss, and when it comes to maintenance, the four most important things to do are: maintain a regular exercise routine, eat a healthy diet that is high in low-fat protein, self-motivation and small rewards for sticking to a healthy lifestyle. We know that this is easier said than done, so check out some of our tips and tricks to stay on track and keep the weight off for good.

Maintenance Tip 1: Find an Exercise Routine that You Enjoy

Calories to maintain weight

While it’s important to get a decent balance of cardio and strength training in, what’s even more important is finding an activity that you actually like to do. Not only does regular physical activity make you more sensitive to insulin (hello fat burn!), choosing an exercise that you like will also help you keep on track with your daily caloric burning needs. Bonus? Studies show that exercising regularly actually helps to decrease your appetite. Of course, it’s good to have a few kinds of exercise that you like so that you can keep mixing up your routine.

Maintenance Tip 2: Figure Out a Healthy Way to Count Calories

It’s a proven and historical fact that restrictive diets requiring tons of careful calorie counting simply won’t work in the long run. It’s just not sustainable! Instead of going crazy about the number of calories you consume, just think about appropriate portion sizes. For example, you don’t have to make sure that your protein is exactly 179 grams. You can make sure, instead, that your meat fits in the palm of your hand so that you don’t over eat. Double that portion size for your vegetables and fill the remaining space on your plate with a great choice of whole-grain food.

Maintenance Tip 3: Fill Up on Honest-to-Goodness Fiber

If you want to maintain your weight, then you really need to make your food work for you. One of the best ways to do that is to start eating foods that will fill your tummy up before they fill you out. High-fiber foods in particular are great for this and come in the form of whole grains, vegetables and fruits. In fact, an individual eating a healthy and well-balanced diet should be eating up to five cups of fruit or vegetable a day. An easy way to hit this number is by eating a salad before your meal or even a bowl of vegetable soup. Apart from keeping you full, doing this will also help you decrease your calorie intake by up to 10 percent.

Maintenance Tip 4: Go Easy on the Carbs

While you don’t necessary need to cut carbohydrates out of your diet, it’s important that you keep your carbohydrate intake to a minimum. This is because carbohydrates are largely responsible for spikes in blood sugar levels and will also cause your insulin to rise, which means increased fat storage.

A low carbohydrate diet will have you burning fat for fuel, which also means that you won’t get hit with cravings between meals. Do keep in mind as well that artificial sweeteners can actually make you gain weight and trigger sugar cravings, so if you want to lessen sugar intake, you can go for natural sweeteners like stevia.

Maintenance Tip 5: Dairy is Not the Enemy

A lot of people think that’s it’s necessary to ditch the dairy when losing or maintaining weight, but trust us when we tell you that dairy is really not the enemy. In fact, the ADA actually suggests that you include dairy food in your diet because they can help manage weight.

Choices like yogurt and milk can actually help you burn fat and keep the pounds off as long as you’re going for low-fat dairy products. One of our favorite dairy dishes to include in our regular diet is a Greek yogurt parfait with chia seeds, fresh berries and a light sprinkling of granola on top. If you like your yogurt sweet, go for natural sweeteners like raw honey or agave.

Maintenance Tip 6: Start Writing in Your Diary Again

No, we don’t mean those dear diary stints you did as a 14-year-old girl. We’re talking about keeping a daily food log so you can make caloric intake estimates and so that you can practice mindful eating. Seriously folks, it is absolutely incredible and surprising at how easy it is to forget about how much food you’ve eaten in one day.

Maybe you’re forgetting on purpose or maybe you simply don’t realize what you’re putting in your mouth, but that’s exactly why a food diary is crucial to long term (or lifelong) weight maintenance. You can even log your activities in your journal to make sure you’re constantly creating a caloric-deficit in your daily life or at least keeping the status quo. You know what, list down your fitness goals while you’re at it!

Maintenance Tip 7: Maintain a Healthy Attitude

Your mind is a powerful thing and it can truly spell the difference between maintaining a healthy weight and spiraling out of control. One of the first steps to developing a healthy mindset and attitude is to make peace with your weight and food if you haven’t yet done so. Reducing stress is also crucial since stress releases a hormone that actually triggers cravings. It sounds cliché but it really is true that loving yourself is the first step to self betterment.

Fight for Your Health at Fitness 19

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No one understands better than we do that gym memberships can get expensive. Sometimes, too expensive. Like rip your hair out expensive. But when push comes to shove and your health really hangs in the balance, there are a lot of people who, for some reason, feel like there’s no choice but to sign up for the expensive gym membership. There are event cases where some people don’t even bother to look for a more affordable gym with the same amenities and facilities as more expensive fitness studios. Luckily, there are other gyms out there who understand that some folks can’t afford to spend an arm and a leg on their gym memberships.

Say Hello to Fitness 19

If you’re reading this and thinking, “That’s so me!” then it’s time you look into Fitness 19. Founded in 2003, Fitness 19 is committed to providing its members with access to world-class facilities but at an extremely affordable price.

Their simple fitness club concept is not just pocket-friendly, it’s also family-friendly while still being fitted with the best and state-of-the-art equipment that the fitness industry has to offer. Whether you’re looking for cardio equipment, strength equipment or free weight equipment, you can bet that Fitness 19 has just what you’re looking for. Today, the gym has over 120 clubs across the nation eager to helping likeminded individuals achieve a healthy lifestyle without the hefty cost.

The Team Behind Fitness 19

A club’s facilities are worthless if they’re not backed up by passionate individuals who are genuinely concerned about the health of others. After all, a huge percentage of gym users these days agree that it’s the community that makes the gym, not the facility. This is where Fitness 19 starts to rise above the competition.

This gym was founded by fitness veterans who really felt that the common or traditional health club model wasn’t really benefiting most people. What they came up with was a no-frills and unpretentious concept that became the foundation and identity of Fitness 19. The dedication and passion for fitness doesn’t just trickle down, it cascades down like a waterfall starting from the founders and owners to the staff.

You can bet that each and every member of the staff at Fitness 19 cares about your health and will do their best to help you reach your goals.

Spice Up Your Routine at Fitness 19

The Fitness 19 team understands that sometimes the gym routine can get boring and demotivating. Even if you’ve got the best gym facility available to you and awesome personal coaches pushing you to do better, there are definitely going to be times when it’s going to feel like a chore to hop on the treadmill or stair machine to get your warm-up cardio in.

Knowing this, Fitness 19 offers tons of classes that will undoubtedly spice up your personal workout routine and give you a dose of motivation that will keep you from hitting a plateau in your progress. The range of classes at Fitness 19 can help you tone up your problem spots, burn fat, develop more flexibility and build endurance.

Each class is led by a professional and enthusiastic instructor that will push you to hit your goals and enable you to have fun while you’re at it. Some of the classes they offer include Total Tone, Power Core Yoga, Plyos, Hard Core Boot Camp, Senior Core and Mobility, 360 Total Body Toning, U-Jam and Body Sculpt. For the traditionalists out there, you can also join in on a Zumba, Kickboxing, Pilates, Spin or Aerobics class.

Sign Up for Personal Training

If you’re new to the gym and want to build a strong foundation in your physical fitness know-how before going it alone or simply want an accountability buddy to help keep you on track and push you to do better, then it’s definitely worth your while to consider personal training at Fitness 19.

It honestly doesn’t matter what your goals are for your health and fitness because the coaches at Fitness 19 are more than capable to showing you the most effective method to reaching them. All coaches are certified and absolutely professional. They also have the training and experience to lead you to success while giving you practical tips on how to eat healthy, stay focused and keep motivated.

Personal trainers at Fitness 19 offer one-on-one instruction and will work with you to design programs that are goal specific and suitable for your fitness level. What’s awesome is that the coaches are savvy when it comes to new workout trends and will incorporate these into your workout.

The personal trainers at Fitness 19 are also knowledgeable when it comes to sports specific training and are also able to put together senior and youth programs together. While personal training certainly revolves around weight training, don’t be scared of it! There are tons of studies and medical facts that prove weight training is an effective way to improve cardiovascular health, lose weight, and more.

Choose A Membership Plan That Won’t Make You Feel Trapped

fitness 19

We’ve seen a good number of membership contracts in our time and boy do some of them suck. Some contracts will make you feel like you’re trapped in a bad relationship with a person that you can’t seem to break up with without a cost. What many members love about Fitness 19 is that you don’t have to feel like you’re chained to them. For them, it’s simple, if you’re not happy at Fitness 19, then you don’t have to stay.

The club offers month-to-month memberships options to give you the freedom, convenience and flexibility to make decisions that you think will benefit you the most. If you’re not sure that Fitness 19 is the gym for you, you can even sign up for a free guest pass. You’ll get access to all of the club’s amenities and facilities so that you can make an informed decision about your membership. Ready to sign up but want to make sure you’re finances stay okay? The club even offers prepaid memberships so that you can make sure that your fitness plan stays within budget.

Having an at home workouts plan

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Having an at-home workout plan can help you workout from home, in an effective way. However, there are challenges from working out at home, that you will not find when you decide to workout from a gym, a fitness class, or any other way which involves going out to take part in exercise. To successfully workout from you, you have to be aware of the challenges, and you will have to be able to cope with these challenges. However, just because there are challenges to workout from home, doesn't mean that they can't be overcome. They can be overcome. Here we are going to give you advice on how you can overcome those challenges!

Motivation

When you don't feel motivated to get up and workout from home, you are going to have to try and find ways of overcoming that. There are ways of overcoming that lack of motivation. If you find it hard to motivate yourself, then, there are a few good things that you can do. One good thing that you can do, is to remind yourself why you want to get fit. Is it to lose weight? Do you have a special event, like a wedding coming up, and you want to look good for it? Whatever the reason, try and remind yourself why you want to do it in the first place - that's strong motivation right there.

Another way to try and motivate yourself to workout from home is to just do it. That sounds simple, right? It won't be simple at the beginning. But, if you condition yourself to workout out when you can't be bothered, the more you will shake off that feeling of not being bothered. Sometimes the best way to cure a lack of motivation is to just fling yourself into it.

Create A Plan

Create a fitness plan for yourself. Creating a fitness plan for yourself will give you goals to reach. When we create goals for ourselves, then we are more likely to achieve those things that we want to achieve. It's been proven that those who write down their goals are a lot more likely to achieve those goals, than those who don't write those goals down. These goals include fitness goals.

Create a plan which helps you to know what you are doing both weekly and monthly. You should first create a weekly plan. Your weekly plan should consist of what home workouts you will be doing, and if you will be doing any other workouts, such as walking. Then, create a plan of what you are going to eat - create a healthy diet plan for the week ahead.

You should do the same thing for the month ahead, but, with additional plans. Your plan should be how much weight you want to lose in that month (if you want to lose weight). Plan how much you will exercise, and when you will exercise. Which takes us to our next helpful tip; creating time.

Creating Time

It will be a lot easier to create and find time to workout from home, than workout out at a gym or fitness class. This is because you will be saving yourself some time.

Fit time either sometime in the morning before you go to work, or, sometime in the evening after you go to work and have had your dinner. Somewhere in between these times are perfect. Taking just an hour or half an hour here can help you to create a routine that you fall into, where you have the time to do it.

Doing all of these things will help you to create a powerful workout plan. There are many workouts that you can do from home. Let's take a look at the different workouts that you can do from home, in the comfort of your own home.

Push-Ups

Push-ups are a free way to do workouts. You don't even need to do these for that long, just about ten minutes a day will be enough. There's a lot of effort and stamina involved in doing push-ups, even though it doesn't look like it.

To get the most out of push-ups, you should try and do a few every day, for at least five minutes. Doing about five to ten push-ups every day will help you to lose weight and keep fit. You won't even need to find the time to do these, you can do them the first thing in the morning when you jump out of bed, or the last thing at night before you jump into bed.

Sit-Ups

at home workout plan

Sit-ups are similar to push-ups, they are kind of reverse push-ups. Where push-ups require most of your weight being place on going downwards, sit-ups put most of your weight upwards.

This means that both types of exercises, work on different parts of the body. They have different focuses on the body. Push-ups are great if you want to work on your arms, and build muscles in your arm. Whereas, sit-ups are excellent if you want to lose weight in your stomach area, or if you want to tone that stomach area.

Again, with sit-ups, try and find five or ten minutes every day to do them. You could either do them first thing in the morning, or you could do them last thing at night. This will help you fit them into your life, and help you establish them as a routine. It will become a routine like brushing your teeth at night, or in the morning, once you have established it as a routine.

Working out from home is an excellent alternative to working out at a gym or fitness class. It costs nothing to work out at home, it saves you time and fits around your life a lot easier!

Great workouts to burn fat & to get abs?

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workouts to burn fat are an excellent way for you to lose weight. There are many fat burning workouts that you can do to lose weight. Here we are going to look at some of the best fat burning workouts that you can do. But first, let's look at why you would want to, or should want to, take up fat burning workouts. The reason why you should take up some fat burning workouts is plentiful. There are many good reasons why you should take up fat burning workouts. The first reason is the obvious reason - it helps you to lose weight. Fat burning workouts are an excellent way for you to lose weight, and probably the best form of exercise to help you lose weight.

Fat burning workouts help you to work off any excess weight that you have gained. So, if you are overweight, or obese, then you should think about taking up a fat burning workout, as they are a great way to burn off that excess fat and cure your obesity. This will help you to create an amazing looking body, which looks attractive and toned.

There are other reasons why you should think about choosing this type of exercise, there are many other benefits that you will gain too when you take up these exercises. One of these benefits is that it will help you to feel better.

Workouts to burn fat

It will help you to feel better about life, and about yourself. When you feel or look overweight, it can make you feel down and depressed. Losing that weight, however, will help you to feel better about yourself. This is partly to do with liking the way that you look now, and partly to do with the fact that your body feels better when you are treating it better and looking after it.

Finally, losing that weight will help you to live longer. Being fit and healthy helps you to live longer. There have been many studies done that show those who are fit and healthy, live longer than those who are not fit and healthy. When we are overweight, we are not fit and healthy, so, it damages our quality of life and even how long that we live.

workouts to burn fat

These are some of the many positive benefits that you will gain by doing these types of workouts. Let's see some of the best fat burning workouts that you can do. You can either do these fat burning workouts at a gym, fitness class, or in the comfort of your own home. Here are the best ones that you can do!

#1 Walking

Walking burns off a lot of calories, and therefore burns off a lot of fat. You need to be doing consistent walking though. Doing walking for half an hour each day will help you to burn off that fat. Plus, it's easier to do for anyone, at any fitness level, compared to a fitness routine like jogging and running.

#2 Jogging and Running

Jogging and running are two other great ways to burn off fat. These two types of exercises are more effective at burning off fat than walking. This is because jogging and running are more intense than walking; it's more fast-paced than walking. And therefore, will help you to burn off more calories.

You will need to be fit to do both jogging and running, as it takes up a lot of energy. You will need to have a lot of stamina to do either of these fat burning workouts. Therefore, if you want to do jogging and running to burn off fat, then, try and do some walking first. Doing some walking will help you to get in the way of things. It helps you prepare your body for them.

#3 The Gym

The gym is another excellent way to burn off fat. Some gym exercises are better than others at burning off fat. This includes working out on the treadmill and working out on a cycling or rowing machines. If you are going to go to the gym to work out, then make sure you do at least one of these. It will help you to burn off a lot of weight, especially the more you do it. However, other gym activities can also be very effective.

Two other very effective gym activities to burn off weight is by doing dumbbells and weights as a workout. Dumbbells and weights require a lot of stamina and strength, but they will help you to burn off a lot of weight and get in shape.

#4 Swimming

Swimming is another great way to burn off weight. It requires a different set of skills than other forms of exercise, as you are exercising in the water. Swimming is good for your mental health, and it is good for you body - it will help to shape your physical body.

If you want an alternative water activity, which is an exercise, then try and do some water aerobics or Aqua Zumba. Both of these are really fun ways that you can burn off weight. You can also go for a swim after you water aerobics or Aqua Zumba class finishes. Which means you could have two forms of exercises in one go. You can see which activity you like best!

In conclusion, there are many ways that you can burn off fat by doing exercises. Above we have listed the best ways to burn off fat by using exercises. The exercises which require the most from you will help you to burn off the most weight. Those are the types of exercise that you should look for when you are looking to take up exercise to lose weight.

A good tip for losing weight with exercises is to choose an exercise which you find fun. When you find it fun, you are more likely to go back to that exercise and stick with it. It won't feel like a chore, it will feel like fun!

workout plans for women to help you get fit

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Creating a fitness plan is a great way to help you to get fit. A fitness plan should be truly personal, it shouldn't be dependent upon what someone else says. In saying that, looking for tips and advice from other people, especially from professionals, is a great idea for creating a fitness plan. Creating a fitness plan requires a few steps. Here we are going to look at what you will need to do, in order to create a fitness plan.

These are the best tips to help you create a fitness plan. Know What You Want, The first step to creating an excellent fitness plan is to know what you want. This might sound obvious, but, when many people take up fitness, they have vague goals in mind. Vague goals such as 'I want to lose weight', or, 'I want to get fit and healthy.' Those are fine, they are a step forward. However, they are not good enough to help you achieve what you want.

To help you achieve what you want with fitness, you are going to need to know more. If you want to lose weight, then how much weight do you want to lose? Do you really need to lose weight? Remember that being underweight is as bad as being overweight, so only aim to lose weight if you really need to.

workout plans for women

The next question, why do you want to get fit and healthy? That's obvious, it makes you feel better, it makes your body better and it makes you look better. However, why are you not fit and healthy right now? What is making you unhealthy and unfit? Answering these questions will help you to know what you have to change in your life; all of those bad habits.

Have A Time Frame

Next up, have a time frame of what you want to do. This isn't as important if you are creating a fit and healthy lifestyle, though, it can be really helpful. Instead, it's more important for if you have a specific goal in mind. If you have a specific goal in mind, such as losing weight for a particular event, then you have a time frame where you need to lose that weight.

With your time frame, create a safe plan that will help you to lose weight over time. Learn about what you need to do in that period of time to lose that weight. The wrong thing to do is to starve yourself. The right thing to do is to exercise in the right way while taking on a healthy diet.

Create A Healthy Diet

Creating a healthy diet helps you to get fit. One of the main reasons why we become unhealthy is because we have such a bad diet. The junk foods that we eat help put on weight in us. If you are serious about getting fit, then ditch the junk foods and the unhealthy foods, and eat more healthy foods.

There are many healthy alternatives that you can substitute for the unhealthy foods. Fruits and vegetables are healthy alternatives to unhealthy foods. You could also change your foods to slim fast foods. The great thing about slim fast foods is that all the work is done for you, and you can do this while eating delicious foods and drinks, such as curries and milkshakes - without it being unhealthy for you.

One of the main cores of your fitness plan is what you eat. What you eat will determine whether or not you get fit. Doing exercise is not enough to get fit, you also have to eat a healthy diet in order to get fit. If you only exercise without eating healthily, then you will only be going halfway with your fitness. Or worse, all your hard work of getting fit, will not pay off because you are eating foods which are unhealthy.

Getting Active

Another core of your fitness plan is getting active. Getting active is one of the most important elements of getting fit. You should figure out what type of exercise, or exercises you want to do. Try and keep it interesting and mix it up. If you only focus on one type of fitness exercise, such as going to the gym, then you might end up getting bored of it after a while. However, if you do different types of exercises, such as going to the gym, taking up a sport, or taking up a fitness, dance or yoga class, then you are less likely to get bored, as it keeps things interesting!

Try and have about three different types of fitness exercises that you can do. You don't need to do these every week, but spread them out over the month and create a plan with them. It will keep things fun and interesting while you exercise. It will also make you look forward to each type of exercise, rather than dreading it, because it's become mundane.

Fit Your Plan In Your Life

Your plan has to fit into your life. Sometimes we think that we don't have time in this busy world, but you'd be surprised that you have more time than you think you do.

If you really don't think you have time when you are creating your plan, then it's time to see if you can stop doing things. For example, do you waste time doing anything? Too much time watching TV for example? If you waste too much time watching TV, or something else, then fit your fitness plan into those hours. Sometimes it's often a matter of creating the time.

Getting fit doesn't have to be boring, it is often fun!

It's more fun when you do what you love. Creating a plan will help you to create a fitness life which is fun, energetic, and one which helps you to create your own personal plan, which is unique to you!

Ab workouts That will help you to create that perfectly toned body

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Ab workouts will help you to create that perfectly toned body. They are a way to create a shapely and attractive figure, while at the same time, giving you a weight to lose weight. You should choose to do stomach exercises because they are one of the most effective ways to burn off fat and lose weight.

There are many different stomach exercises that you can do. In saying this though, there are some stomach exercises which are better than other stomach exercises. As there are many stomach exercises that you can do to lose weight, there are some stomach exercises which are better than others. The main thing when it comes to fitness is not to work hard, your aim should be to work smart.

Working smart is a better approach, than working hard. It saves you time, it saves you hard work, and it saves you from doing effective exercises which get you no results. It's better to do a small number of exercises which are effective and help you to lose weight, and tone that stomach. Then to do lots of stomach exercises which make you work hard, but get little to no results.

Ab workouts

There are many ways that you can tone your body, and aim for fitness in a smart way. For example, exercising with effective exercises, alongside a good, healthy diet, will get you better and faster results than exercising with ineffective exercises, while at the same time, eating junk food and unhealthy foods.

Let's see what stomach exercises are the best, there are several excellent stomach exercises which you can do, to lose weight, get fit, and create and attractive looking body!

#1 Cycling

Cycling is one of the best ways to work on losing fat in your body. It takes a lot of stamina and strength to cycle on a bike. There are two ways to do cycling, indoor cycling and outdoor cycling. While both of these are an effective way to lose weight, it is better to take up this form of exercise while outdoors.

#2 Running

Running is another good way of losing weight. Running helps you to lose weight by burning those excessive calories off.

Runnin outside also has mental health benefits, as being outside is good for your mental health. Taking in the fresh air and being outside, will give you vital elements of Vitamin D, as the best way to get Vitamin D, is through the sunlight outdoors. Sunlight has many benefits to it, such as making you happier.

Therefore, when you run outside, you get healthier and fitter, while also getting happier. It's a win-win which gives you two benefits. That's why many people take up running to get fit.

#3 Treadmill

Exercising on the treadmill is similar to running, it's basically just indoor running.

While you won't get the benefits of the sunlight while being on the treadmill, you will get the benefits of losing weight from your stomach. Therefore, exercising on the treadmill is one of the most effective ways to get fit and lose weight.

The treadmill requires a lot of work and stamina and will get you sweating. However, it will help you to get fit, and also help you to lose weight, especially around the stomach area where you want to lose weight.

#4 Walking

If running is too much for you, because you are not used to running, or exercising, then, try walking.

Walking is an excellent alternative to running. You get to burn off a lot of calories, which in turn will help you to lose that stomach fat. Walking is an excellent stomach exercise. Plus, compared to running, you will actually get to take in your surroundings, and scenery, if there's any. It won't really feel like you are exercising, instead, it will feel pleasurable.

#5 Sit-Ups

If you don't want to do exercises outside, and instead, want to do them from the comfort of your own home, then try and take up sit-ups. Doing sit-ups several times a week is an excellent way to burn off fat, and tone that body. It's more effective than the other exercises that we have listed so far.

Sit-ups do require a lot of work and stamina, especially in the beginning when you are not used to them. It will take a while to get used to it. Doing between ten to twenty of these every day is a great way to lose weight and tone that body!

#6 Twist Crunches

Twist crunches are similar to sit-ups. With crunches, the emphasis is where you put your hands, then will go on the back of your head, and you will bring your legs up to your knees. Then, you will sit up, hold it for a few seconds, and then lie back down. You should repeat this until you want to, or feel to exhausted. Twist crunches are a bit different.

Twist crunches are similar to churches, the only difference is, is that you twist the crunches to the side, instead of doing the crunches to the front. Hence the name twist crunches. With twist crunches, you will be putting your knees pointing up to the sky. Then, once your knees are pointing towards the sky, you are going to place your hands on the back of the head.

From this position, you will turn to one side, pulling your head slightly forward. You will hold this position for a few seconds, then pull back to the center. Once you have done this, do the next side in the same way, pull your head forward and body slightly forward to the other side, hold for a few seconds, then go back to the middle. Do this a few times to give yourself a full exercise of twist crunches.

Try and do these twist crunches a few times a week, and it will help you to lose weight, tone your body and keep fit!

What is a Health Club?

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A health club is quite different from a gym. You might be very familiar with a gym, but not so familiar with a health club. So, what is a health club? Let's find out what a health club is. A health club is similar to a gym but goes further than that. It offers more than a gym does, but has many aspects of a gym.

In many ways, the health club is really like an extended gym. Where a gym is centred around specific things, like muscles building with weight lifts, or losing weight through things like running machines or cycling machines, a health club goes further. A health club does offer all of these things, but, there are additional things which a health club offers. So, what are these additional things that heal