Aging Is Out Of Your Control, How You Handle It, Though, Is In Your Hands.
Aging is inevitable. What you eat and how you feel makes a huge difference while aging. Either it is your brain or your bones, you diet matters. A healthy diet and a good lifestyle are the best weapons against age-related diseases. Here are some of the eating tips that people 51+ should follow to age healthfully:
Also Read: How To Shed Face Fat
What To Put In Your Plate
The antioxidants in fresh, colorful vegetables and fruits, such as deep red tomatoes, leafy greens, blueberries, grapes, and carrots, help stop the unstable molecules from damaging your healthy cells. Five to nine servings a day works for you.
Eating whole grains that are rich in fiber such as quinoa, oats, wheat, barley, and brown rice helps you lower the chance of developing type 2 diabetes. Additionally, these foods also keep your blood vessels in better condition. 3 servings a day can avail you all the benefits.
Fatty fits are rich in Omega-3 fatty acids, which offer tons of anti-aging benefits including lowering the risk of stroke, protecting your heart, guarding against Alzheimer’s disease, and many things more. Enjoy fatty fish such as tuna, salmon or lake trout twice a week.
For strong bones, calcium and fortified vitamin D found in dairy foods are pretty important, thus helping you prevent osteoporosis. Choose low-fat dairy instead of regular and include three cups of milk (low-fat), low-calorie yogurt, or other dairy products a day.
Avoiding nuts because they are rich in fat? Think again. Nuts have the healthiest fats that help you lower the risk of high cholesterol and high blood pressure by almost 20%. Eat 4 almonds a day to avail all the benefits.
An age-protecting alternative to red meat, beans and lentils are loaded with fiber and plant-based protein. They also contain saturated fat that is linked to diabetes and heart disease. Add them to soups and side dishes.
Foods To Avoid
For the best healthy aging diet plan, it is very mandatory to limit the following foods that can harm your health and help you body:
Fitness Is Not About Being Better Than Someone Else… It’s About Being Better Than You Used Be
Counting CALORIES every day increases your chance of weight-loss success. It may seem overwhelming at first, but it helps you identify the situation that triggers you to overeat and determine whether you are meeting your calorie goal and your nutritional needs.
One of the most effective ways to lose weight is to plan ahead for the day; packing your lunch and snacks. It lets you take charge of the calories you consume. I know most of you track your calories via an app or journal.
Now, it’s time to take your step further. Start LABELLING YOUR FOOD with the NUMBER of calories it contains and the TIME you should eat them. This visually tracking technique is a perfect way to stick to a healthy meal plan. Simply CALCULATE the overall meal for your particular meal or snack and label it with time.
For example, if you planning to have Yogurt, Blueberries, and Granola in the morning, calculate the total calories i.e. 120 + 42 + 120 = 282. Now label it with 282 Calories, 8 AM (or as per time of your breakfast). Do the same for every meals and snack.
In the beginning, it might be time-consuming for you. Once you identify your favorite low-calorie snack and lunch ideas, you can rotate throughout the week, costing you just a few extra minutes. Moreover, on Sunday, you can Label those snacks and meals ahead which you think can stay all week long, like Fruits, Nuts, etc. Else to get rid of rush in the morning, pack your food the night before.
It might require a bit of extra effort initially, but as the pounds start to burn off, you’ll be motivated to continue.
Water Is The Driving Force Of All Nature – Leonardo da Vinci
WATER is an easy-to-go way to improve health and productivity. It is said that our body is made up of 70% water. Consequently, to maintain a healthy balance, “Drink More Water”.
Most of us are aware that we should drink more water, however, do you know why you should drink more water! Here is a list of benefits of water that can help you create the habit of drinking more water on daily basis.
There’re tons of benefits of drinking more water. Some of the major benefits are:
One of the common questions that people ask are “How can I know if I’m drinking enough water?” Is the water you’re drinking is enough to keep your metabolism cranking?
Experts suggest a “one size fits all” for everyone – one should drink eight 8 ounce glasses of water a day, which equals about 2 liters, or half a gallon. However, the quantity of your water intake might change depending upon your weight, size, physical activity level, and on the area you live. One should drink 1/2 to 1 ounce for each pound he/she weighs.
For example, if you weigh 150 pounds, you should drink 75 to 150 ounces of water a day. If you’re exercising a lot and living in a hot climate, you’d be on the higher end of that range; if you’re in a cooler climate and mostly sedentary, you’d need less.
If you drink less, start drinking more water. Here are some simple tips to increase you water intake and help you acquire its benefits.
WATER is a natural remedy. Drink your Way to Better Health.
Create Healthy Habits, Not Restrictions.
Oranges Are One Of The Few Fruits That Will Not Over Ripen If Left On The Tree. Sweet, juicy oranges make a healthy and delicious snack or addition to a meal. Because of amazing hidden benefits, oranges have such a long effect on all of us. It is simply a magical fruit and makes your body, hair and skin healthy in a simple yet effective way.
Oranges are rich in vitamin C, a very potent antioxidant that effectively maintains the health of cells, and they also contain folic acid, selenium, and potassium. Hence, instead of grabbing a cookie or any other snacks from your colleague’s desk, eat an orange in your morning or afternoon snack. Here is the Nutritional fact of oranges:
1 Small orange (96 g) contains almost 45 Calories.
|Protein 0.9 g||1%|
Vitamin B 6
Total Carbohydrate 11 g
|Total Fat 0.1 g||
Potassium 174 mg
Sodium 0 mg
|Cholesterol 0 mg||
Benefit #1: Boosts Immune System
Orange is considered as a good deal of Vitamin C, which is responsible for protecting cells by neutralizing and scavenging free radicals. Consequently, it boosts immunity by dealing with everyday infections and viruses like the common cold.
Benefit #2: Good For Skin and Anti-Aging
Orange contains bioactive compounds like Naringenin that clears the numerous signs of aging including wrinkles, scars leaving a perfect radiant and soft skin. Many cosmetic companies use oranges as ingredients for making their product.
Benefit #3: Helps In Digestion & Weight Loss
Orange is Fat-free fruit and contains a good amount of Fiber and other vital nutrients including Vitamin B6, Copper, Magnesium, Niacin, Thiamine, etc. Thus providing all necessary vitamins and elements for your body and helping in losing weight.
Benefit #4: Improves Vision
The content of compounds like Beta-Carotene, Zeaxanthin, and Lutein in an orange helps prevent age-related macular degeneration that is responsible for blurring central vision. Additionally, Vitamin A helps in absorbing light and Vitamin C reduces the risk of cataracts thus improving your vision.
Benefit #5: Helps in Preventing Cancer
Did you know that orange is rich in flavonoid antioxidants like alpha and beta carotenes that effectively helps in preventing for cavity and lung cancer!
Benefit #6: Controls Heart Beat & Blood Pressure
Orange has a lot of minerals including Potassium and Calcium that maintains the blood pressure and keep the heart rate moderate and stable. Additionally, the Sodium and Cholesterol Free properties of Oranges keeps the heart healthy.
Benefit #7: Keeps Balance in Nutrition
Oranges have essential Vitamin contents, protein, antioxidants, water percentage, fiber, and several other necessary minerals that help in maintaining your body nutrition in a balanced manner.
One should not eat too much of oranges in a day. One orange a day offers almost 93 per cent of all the vitamin C you need. However, you may sneak in two occasionally, if you want.
When Life Gives You LEMONS, Don’t Throw Them Back; Make LEMON WATER…
…And enjoy the unexpected benefits of Lemon to improve your health. Most of us know one or 2 benefits of lemons, however, there are many hidden benefits. Lemon is a magical food. Not only do they make everything taste better, but they also boast numerous health benefits.
Other than vitamin C, Lemons are packed with calcium, B-complex vitamins, iron, potassium, magnesium, and fiber.
Do You Know, Lemons Contain More Potassium Than Grapes Or Apples!
Lemon juice is considered hard on the enamel and hence it is recommended to dilute with lukewarm water. To enjoy the complete benefits of Lemon water, it is suggested to drink it first thing in the morning.
If you’re good in health and weigh less than 150 pounds, then add half-a-fresh-lemon in 8-12 ounces of water. If it is too strong for you then dilute it to taste.
If you weigh over 150 pounds, then either drink the same amount of lemon water twice a day or squeeze one lemon in 24 to 32 ounces of water.
Drink the lemon water, the first thing in the morning (at least before 20 – 30 minutes of eating breakfast) to avail its numerous benefits.
Benefit #1: Helps You Lose Weight:
Researchers have relieved that Lemons contain pectin fiber that helps fighting hunger cravings.
Benefit #2: Aids In Digestion:
By loosening toxins in your digestive tract, lemons encourages healthy digestion and also assists to get rid of symptoms of indigestion such as burping, heartburn, and bloating.
Benefit #3: Keeps Your Skin Blemish-Free:
Surprisingly Yes. Lemon Juice contains antioxidants help to reduce blemishes and wrinkles. If applied on scars, it gradually lessens the spots and maintain skin’s radiance as well.
Benefit #4: Bring Down A Fever:
Drinking a lemon juice in high fever can help you bring down your fever faster.
Benefit #5: Helps In Dental Problems:
Suffering from a toothache? Apply fresh lemon juice on the particular area to get relief from the same. Also, Lemon juice also helps in eliminating bad odors and in other gum diseases.
Benefit #6: Great Source Of Potassium:
Lemons are a great source of Potassium, which is good for heart health, brain, as well as nerve function.
Benefit #7: Boosts Your Immune System:
Vitamin C helps a lot in improving the immune system and we all know lemons are full of it. It also helps when you feel stressed.
Other than these, Lemons also helps in reducing inflammation, stimulating your liver, cut out caffeine and in boosting your energy.
Also Read: 6 Magical Tips For Healthy Heart
To Eat Is A Necessity But To Eat Intelligently Is An Art.
Every time we eat is an opportunity to nourish our body. And hence, one should always eat smartly. The key term to healthy eating is adding a large amount of protein, eliminating carbohydrates and banning fats from your everyday meals. For this, you need to add a wide variety of foods to your plate – whole grains, lean protein, and different kinds of produce – to ensure that you get all necessary nutrients while losing your weight.
Round out your eating plan with these 4 simple tips and shed some extra pounds without doing much:
The menu is long and life is short. Try new recipes every day and add odds favor to your daily meals. The report says that variety ensures a nutrient-rich diet and most importantly a happier diner. Add colorful dishes to your plate and make sure that half the plate contains green vegetables – each color cogitates a different nutrient that your body needs every day. Trying new recipes will never run out of new recipes to try and you would never ever grow bored and go for junk.
Might sound boring to some of you, however, cooking your meals by yourself keeps your weight in check. You know what you need to add to balance the calories for the day. Above all, cooking more often saves you money and offers togetherness and also the quality of life for you and your family. Take 10 minutes right now to choose and finalize a few recipes from our Superfast and, at least, 5-Ingredient collections.
Wake up at 5 AM or at 6 and fill yourself with a 2-4 glass of water and few almonds. Then jog before breakfast and eat three home cooked meals. If you feel hungry in between then take some light yet filling snacks like one small bowl of strawberries to boost your metabolism and stop yourself from overeating your dinner. If you really want to lose weight fast then hit the gym every day and drink less alcohol. Start saying a big NO to beer, Chinese takeout and other foods that are sweetened, fried, breaded, or battered.
The report says that people who eat early at night and starts fueling themselves from 8 AM in the morning lose more weight with same diet plans than people who eat late at night.
That’s it: Your blueprint for superlative health.
The tips may sound doable, but you are still with us and that means you actually want to lose weight. However, even while strictly following a diet plan, you can occasionally order your favorite greasy meal or can grab a candy bar while you rush to a meeting.
Make your plan fit your schedule. Set small goals and celebrate your achievement with extra effort.
No fairy would come with her magic wand to make you fit in your dream dress. There is no magical food or pill that can make you slimmer overnight. To take-off weight and keep it off, you need to make some major changes in your lifestyle in order of your results to last. These are the 10 rules you should live every day. Thou Shalt:
Before stepping out of the door, fuel up your body. Breakfast is a must for everyone. The report says that dieters who eat breakfast daily lose more weight. Healthy breakfast triggers your metabolism, thus helping your body burn more calories all day. Choose a filling breakfast wisely to start seeing a result sooner.
Food is one of the crucial aspects of Losing Weight. Cut out the processed foods from your meal plan and eat the fresh foods straight from the earth like Fruits, Almonds, and Veggies. Always try to pick the natural and whole foods like wheat, oatmeal, etc. Cut out the junk and clean up your diet to start seeing massive changes in your body. After a few weeks, you will thank yourself and would think why you ever ate those junks.
Weight Loss is a long journey and as you move on, you will find many things to reveal beyond the scale’s numbers. To realize how much progress you are making every day and to stay connected, set small goals, like slipping into a smaller size of jeans, grabbing heavier weights, and training for the race. These small wins are a worth celebration but not with unhealthy foods but with putting some extra effort in your small win like 10 min extra workout.
Be loyal to yourself and stick to your weight loss journey. Instead of indulging yourself with Pizza in your friend’s party, opt for the salad with a low-calorie dressing or grab the fruit from the table. Make your commitment strong to your healthy lifestyle.
The report says that sticking to your weight loss journey is often mined over matter. That’s why cutting the size of your plate and bowls would cut the calories you serve yourself. Eat from a salad plate instead of a dinner plate and you would still think that you’re eating a large portion.
Believe it or not but this is true; Many people confuse hunger with dehydration. Keep your water bottle full all day long. Drink a glass of water before your every meal and replace your high-calorie beverages with water. You might burn 100 more calories simply by staying hydrated. Water is your best beverage. Not just your body, you skin and hair will also thank you for drinking more water.
Regardless of how busy your schedule is, get at least seven hours of sleep every night. Do you know, when you sleep for a lesser time, your body produces more hormone that jump-starts your hunger and grounds you to retain fat. When you’re exhausted you might make wrong choices while choosing your food. The report says that people who sleep well eat 500 calories less than sleep-deprived people.
Your weight loss plan should also include sweet treat or special meal occasionally, however, it will only work if you are content about your indulgences and learn to plan ahead. Next weekend is your friend’s marriage, keep your diet extra clean. This way you would be able to enjoy with little more wiggle room.
You may be surprised, but the report says that our system processes artificial sweeteners as sugar only. It has been found that Rats gave artificially sweetened food at more calories than rats provided food with normal sugar. So, if you take artificial sweeteners in the form of cookies, soda or cakes, avoid taking it now.
Your general well-being also affects your weight loss journey. As per a recent research, people with low-stress level loses more pounds than people with the high- stress level. Stress grounds our body to release more hormone named cortisol that is responsible for storing fat and for enhancing cravings for fatty foods.
The most crucial aspect of a weight loss plan is staying positive. If you remain positive and treat yourself with kindness, you’re able to stay on track for longer and bounce back faster. Laugh and leave a room to laugh.
Losing Weight isn’t all about changing one of your daily habits, like going for a long walk or replacing your dessert with fruits – it is more about making countless healthy choices all day long and repeating it every day. Because of the busy schedule, many of us hardly gets time to do any especial physical activity to lose weight. Even if you have a busy schedule, every hour can help you bring closer to your weight goal. When you wake up tomorrow, follow the below around-the-clock guide to feeling slimmer in one day only:
6 A.M. — Wake up and fill yourself with a big glass of water. It helps prevent belly float. Start you day with a small snack like half a banana along with some almonds. You can take anything else if you like, but it should offer quick carbohydrate and a little protein. Now, if you have some time, go work out! It has been proved, morning exercisers tend to work out more intensely and longer than any other times of the day. Additionally, it keeps you active all day long, so you can burn more calories. If you don’t have time, then do some stretches in the time.
7 A.M. — Eat a filling breakfast that contains at least 10g each of protein and fiber. Don’t forbid yourself from eating healthy carbs in your breakfast – you will have enough time to burn them off later.
8 A.M. —Prepare your lunch for later. If you don’t have time, then plan your lunch earlier so that you don’t end up eating higher calories. Your lunch should include low-fat protein, fresh veggies, fiber, whole grains. If you are still hungry then you can pick some fruits for dessert.
9 A.M. — Once you reach your work, fill your reusable water bottle. Throughout the morning, sip it so as to prevent hunger pangs.
10 A.M. — If hungry, snack some belly-filling fiber. Your snack should be under 150 calories like you can opt for some strawberries if you like.
11 A.M. — Checkout how many calories you have taken so far and how many exercises you have done. So as to have an idea how many calories you may take in the rest of the day.
12 P.M. — Now, it’s time to get moving. Go for a walk or for a bike ride or do some strength training moves.
1 P.M. — Lunch time. Eat a healthy lunch that you have packed from your home or your planned lunch that includes low-fat protein and some fresh veggies. Replace your glass of coke with a caloriefree beverage.
2 P.M. — How about an afternoon walk! Walk for your meeting or to your colleague’s desk to discuss or chit-chat. Else if you are on the phone or need to think something about your work then walk and talk or think so that you can burn some calories as well.
3 P.M. — Have a snack of around 150 calories to fill you till dinner. It can be anything of your choice -maybe a 150 calorie-desert. It will prevent you from overeating later.
4 P.M. — Replace your cup of coffee with some green tea. It will increase your metabolism, give a little pep and suppress your appetite.
5 P.M. — Walk home from work. You can also bike if you want. It will burn some calories as well as it may also relieve your work stress.
6 P.M. — Prepare a low-calorie dinner. Your dinner should contain low-fat protein, whole grains and most importantly veggies. When you’re done with your dinner, don’t sit down to eat the leftovers. Try to keep your dinner under 300 calories, if you want to lose fast. Choose something that is more in quantity and lesser in calories.
7 P.M. — Brush your teeth while doing some easy-to-go workout. The minty and fresh breath will impede you from late-night snacking.
8 P.M. — Relax in front of the TV or do something else that you like. Meanwhile, if you get time do some strength training moves.
9 P.M. — Get ready for tomorrow morning. Do some workout or yoga poses to encourage your sleepiness.
10 P.M. — It’s bedtime. This is the perfect time to hit the rack. It has been proved enough sleep help in weight loss.
Take Baby Steps for Small, Daily Wins. For a highly busy schedule, it is not possible to strictly follow the above-mentioned schedules. Instead of doing all these hourly guide at once, try to fit these one by one in your schedule. Once you these hourly goals form a habit, it will become a part of daily life and of your lifestyle. Set smaller goals for the bigger results.
Things become difficult with some people who works full time. Their busy schedule doesn’t let them shed extra fat from their body. What if your diet plans help you lose some weight without even disturbing your schedules. You would never lose weight if you don’t start working for it. It’s easy to gain some fat but when it comes to burning some fat, we start making some excuses (which in many cases are true but excuse only). Remember,
“Nothing Changes If Nothing Changes”
Jenny, a 29-year old lady works full time in an office. Each week, she sat for around 40 hours or even more at her desk. She also works part-time online and attends night classes to complete her master’s degree. She used to leave her house at 5 A.M. and returns at 10 P.M. Her busy schedule was between her will to lose weight. She knew if she continues to make excuses she would never lose weight. After few weeks of a diet plan, she lost 22 Pounds of weight without even dieting. Here’s what she did, that may work for you too:
Schedule Your Workouts
Keep yourself organized. Use a planner to jot down your daily activities from office projects to grocery lists to some other deadlines. Write down everything including your workouts (if you do workouts). On Sat or Sun, whenever you’re free, spend some of your time in scheduling your workouts for the week that you couldn’t miss just like other obligations.
“Think Of Your Workouts As Important Meetings You Have scheduled With Yourself. Bosses Don’t Cancel.”
Exercise In The Morning
There is rarely a bad time to exercise, however, it has been proven that Morning Exercise burns more calories. Moreover, Evening Events, Late Meetings or Happy Hour with friends may ruin your evening workout plan. This is why it has been said:
“Exercise in the Morning before Your Brain Figures out What You’re Doing”
It will keep you fit whole day and eventually your excuses of skipping exercise will burst up. Even if you are a morning person, you might find morning exercises to be difficult. But once you start noticing the difference in your body weight, you will form a habit. Do it and it will eventually become your routine that you won’t be able to skip!
Plan &/or Pack Your Lunch
On the weekend, plan whole week’s easy and quick-to-pack lunches. It will help you control the calories you take in. Lunch could be any healthy food, like a whole wheat sandwich with veggies or you may also pack leftovers from dinner. It is the best way to save time and consume lesser calories.
Instead of buying a pizza nearby, you quick-to-pack lunches will keep you full and will also let you take lesser calories and healthy food. You can skip it once in a while but don’t make any excuse for not packing healthy lunch.
Keep Healthy Snacks At Work
Keep healthy snacks options at your desk. So that when you feel hungry instead of grabbing a cookie from your colleague’s desk or hitting the vending machine for some chips, eat the fresh fruits or healthy snacks that from your box.
For Snacks, you can pick some strawberries, a small size banana, almonds, hard-boiled egg, or anything similar. Eat your snack only if you feel hungry and eat something that can fill you for longer in lesser calories.
Track The Calories You Take In
Keep a paper pen food journal or install any mobile application for calculating all the calories you take in. Paper and Pen Journal may consume your time while an app will hardly take a minute or two. Don’t underestimate the portion sizes. The cookie you grab from your colleague’s desk or the French fries you tasted from friends lunch box, whatever you eat write it. It will give you an idea how much you serve yourself and how many calories you burn.
Walk, Walk & Walk
Even if you have a lot of works, walk to your colleague’s desk to discuss something, or walk when you are on any call. Walk whenever you get a chance. Invite your colleagues to walk with you to take a short break. Depending upon the time you have to walk for up to 4 miles or more so as to burn all the calories, you consume. The more you walk, the fitter your body will be.
Abide By One Drink Rule
Alcohol stands between you and your shapely body, especially beer. Happy hours with friends put you in trouble with your weight. Limit your booze to once in a week. Don’t indulge yourself with the oily and high-calorie snacks while drinking. Replace your pizza plate with few salty almonds or anything of a lesser calorie.
Remember, Excuses Don’t Burn Calories
Never underestimate your power to change yourself. If some people like Jenny can lose weight instead of her such a busy schedule then why can’t you. It is difficult to change your lifestyle with a busy schedule but once you do it, it will form a habit and would gradually become a part of your life. So, include these tips in your daily life like other obligations and get fit in your dream dress.
When we even think of dieting, one question always crosses our mind, “How much weight I’m going to lose with that diet”. This is a million dollar question.
The office party, reunion, first date, or the wedding is looming in the distance, calculating the pounds you might burn in 4 weeks is actually worth. To get an idea of the pound you might lose, take out your calculator and follow, as the answer is all about numbers only.
Losing one pound of body fat is almost equivalent to 3,500 calories. And to lose 2 pounds in a week, you need to drop almost 1,000 calories per day. This much of elimination can be done in two simple ways:
Cutting The Calories Consumed In A Day, or
Increasing The Amount Of Calories Burned During Your Workout.
Whatever way you choose, you must ensure that your calories take in is 1,000 calories lesser than what they were before. To keep a track, one of the best ways is to keep a daily food journal or better use an app like My Fitness Pal to make things simpler. So in a month, one can lose as much weight as 10 pounds. Above all, keep few factors in mind:
Every Single Body Is Different…
…And this is the reason why we all lose pounds at different rates. The metabolism, hormones, the digestive system and the general build directly impacts in a number of pounds we can lose. Some of us have those “BLESSED” bodies and they lose weight faster. However, most of us have to put a little bit more effort.
Lifestyle Determines Your Results…
…Our lifestyle makes a difference. The one with stress-free and more active life tends to lose more weight easily. Thankfully, Lifestyle is something that we can change and control to see better results.
Discipline Is The Key To Success…
…Skipping meals or daily eating what’s not in your diet plan can affect your progress. Follow your diet plan and add some physical activities to your routine to see much better results. Drink more water and walk whenever you can.
If you lose less weight than your friends doesn’t mean that you failed. Remember, every Pound you lose is an extra step towards your Goal.