Eggs Are One Of The Least Expensive & Most Balanced Proteins. Plus They Are Good Sources Of Omega-3 Fatty Acids.
Here’s a secret: Eggs are keys to weight loss. Eating more eggs can help you lose more pounds. So, instead of reserving eggs for weekends or for any special occasion, start including them in your breakfast.
According to a 2008 study, obese subjects who ate a breakfast of two eggs instead of lost more weight and had a higher reduction in the overall waist circumference in comparison to those who ate bagels, even though each group’s breakfast contained the exact same amount of calories.
Experts suggest that your breakfast should be full of protein to help you feeling satisfied until lunch. To boost metabolism and stay full, once should get at least 20 grams of protein. One egg contains almost 6 grams of protein and hence having 2 eggs in morning meal puts you on the right track.
When starving – a hard-boiled egg can be the low-calorie snack, quick that feels you over until your next meal. Pair one hardboiled egg that is of 78 calories with an apple of 80 calories for a substantial snack to keep you satisfied.
So, whenever you are in rush and don’t get time to eat your protein rich breakfast, grab hard-boiled egg before you head out the door. Or try some healthy, creative egg recipes to enjoy delicious meal while being right on track.
What You Feed Your Body Determines Your Appetite.
People Who Struggle with Weight Loss also Struggles with Hunger. The temptation of high-calorie foods relinquishes your willpower. Recent studies have identified some of the compounds in some foods that effectively and efficiently trigger the let out of hormones in the stomach. It helps you feel full and works efficiently to suppress appetite and your reduce cravings. Keep our hunger in check with these 6 Delicious foods – while cutting calories and shedding pounds.
An Apple A Day May Help You Keep Extra Pounds Away.
Apple contains filling soluble fiber and Ursolic Acid. These natural compounds are responsible for boosting fat burning, consequently promoting lean muscle mass. In a study, it was found that dieters who added three small apples (total 200 calories) to their daily diet lost more than 2 pounds in Ten Weeks than dieters who didn’t include Apples in their diet.
A small apple contains almost 75 calories and 3.5 grams of fiber; a medium apple has almost 6 grams of fiber and 95 calories. Always eat the whole apple, as the beneficial antioxidants and the ursolic acid are concentrated in the skin.
Also Read: 3 Ways Apple Can Help You Lose Weight
Beans, lentils, peas, and chickpeas are excellent sources of fiber and slow-to-digest protein and also have a low glycemic index that keeps carbohydrate cravings and blood sugar in check.
A recent analysis published says that people who ate about 5.5 ounces of legumes felt 31% fuller than those people who didn’t eat these foods filled with fiber. Another study reports that overweight dieters who include a bean-rich recipe in their diet lost almost 10 pounds in 16 weeks – while improving their blood cholesterol levels.
Include Eggs in your leisurely breakfast to keep your weight in check.
Research says that eating a protein-rich breakfast of almost 20 – 30 grams suppresses a hormone called ghrelin that stimulates your appetite. When we eat eggs for breakfast, we consume up to 400+ calories lesser in an entire day. Eggs have elements that control hunger for all day long. Enjoy one egg yolk every day with other egg whites for the additional protein.
Love Yogurt? It was been found that people who eat yogurt (with less or no sugar) every day are 20% less likely to become overweight compared to those who eat yogurt less than two servings each day.
Plain Greek Yogurt is one of the best options to choose. In comparison to the traditional yogurt is has double the protein and half the sugar.
Those delicious mangos are diet friendly as well. Dieters who include mangoes in their diet weigh less than who missed out.
Mangos contain some elements that have been proven to be helpful in reducing body fat. In addition, one cup of sliced mangoes have only 100 calories and have 3 grams of filling fiber.
Other than above-mentioned foods Nuts like Pistachios keep you full for longer and their calories aren’t absorbed by the body. Eat Healthy To Be Healthy.
Do you know: A 20-ounce packaged lemonade can contain 68 grams of sugar and 250 calories.
Losing weight is not only about watching your plate, it is also about watching your glass. Most of the popular soft drinks, energy drinks and fruit juices are loaded with carbohydrates and sugars that can wreck your weight-loss journey.
Here are 5 simple yet tasty ways to quench your thirst without packing on pounds:
Pure water is world’s best and foremost medicine. Drink more water. When trying to slim down staying hydrated is very necessary. Research says that water helps suppress your appetite, aids digestion, flushes toxins and helps you eat less overall.
To make water tastier, try adding lime, fresh lime slices, and cucumber to add flavor without adding many calories.
Also Read: Water: Why & How Much You Should Drink
Smoothies are a great way to hydrate. Having smoothies in breakfast can keep you fill for hours, thus helping you eat less and lose weight. Always prepare smoothies at home without adding any sugary mixers. Add flavors of fresh fruits like watermelon, chia berry, papaya or chocolates or vegetables like carrots and spinach.
Fuel yourself with your favorite smoothie in the breakfast – boost metabolism and lose weight.
Love Mints? Then this minty thirst quencher is perfect for you. Other than being super refreshing, it is also a highly effective belly flattener.
Brew your own iced peppermint tea to help you lose those stomach fat. It also helps process high-fat foods quickly to prevent bloat.
Take a little time for a small Green Tea break. It contains antioxidants and other essentials that not only boosts your metabolism, reduces the risk of cancer and heart disease but also reduces belly fat.
3 -4 cups of green tea a day helps you burn extra 50 – 100 calories. Green Tea can actually help you lose weight.
Milk is an excellent source of vitamin D, lean protein, and calcium. It keeps your bone strong and build your muscles. Always pick skim milk to enjoy all of the vitamins avoiding added fat. You can add dark chocolate if feeling indulgent.
Other than these, you can also fuel yourself with Black Coffee and Vegetable Juice to help you lose weight effectively.
Your Body, Much Like Smoothies, You Get Out What You Put In.
Sipping away pounds is a great idea, however, juice cleanses might not be the best idea. The blended brew offers a wide array of nutrition, protein, and fibers. It boosts your metabolism and keeps you fill until your next meal.
Tick down your scale by whipping one of the below mentioned 5 smoothies in the morning:
This chocolaty smoothie offers protein and fiber and hence is perfect breakfast to keep you full all morning. Additionally, it is just 350 calories.
1/2 Package Silken Tofu
1/2 Frozen Banana
1/8 Cup Cocoa Powder
2 Cups Spinach
1 Cup Vanilla Soy Milk
1 Tablespoon Flaxmeal
1/4 Cup Fresh Raspberries
3 Ice Cubes
Offering good amount of protein and fiber, this smoothie will keep you feeling feel till your next meal.
2 Medium Carrots, Peeled & Chopped
2 Cups Spinach
1/2 Frozen Banana
1 Cup Unsweetened Soy Milk
1/8 Cup Golden Raisins
1/2 Scoop Vanilla Protein Powder
1/2 Teaspoon Cinnamon
Dash of Ground Cloves
Dash of Ground Nutmeg
3 Ice Cubes
Chia seeds add more fiber, protein, and thickness to your smoothie. Additionally, they are pack with antioxidants and keep you full all morning without the need to pack morning snack.
1/2 Cup Unsweetened Pomegranate Juice
1 Cup Frozen Mixed Berries
1/2 Cup Water
1/2 Tablespoon Chia Seeds
This delicious, filling, and healthy smoothie keeps you satisfied for hours and is a favorite of celebs as well.
5 Raw Almonds
1 Red Apple
3/4 Cup Nonfat Greek Yogurt
1/4 Teaspoon Cinnamon
1/2 Cup Nonfat Milk
Enjoyed colossal dinner last night and feeling overstuffed, sip on this debloating papaya smoothie. It is rich in enzymes that aid in digestion and also filled with potassium to help flush out excess sodium. This debloating smoothie will start your day right and also help you feel lighter.
1/2 cup pineapple
1 frozen banana
1/4 cucumber (with skin)
2 cups spinach
1/2 cup papaya
1 cup chilled coconut water
4 ice cubes
*To preserve the natural enzymes use fresh fruits only.
You Don’t Need To Cook Fancy and Complicated Masterpieces, Cook Good Food With Fresh Ingredients.
Instead of thinking of “How Much To Eat” think of “How To Eat Healthy”. Food is Fuel, Eat to Live. Successful weight loss is not about starving yourself, it’s all about fueling your body with healthy, low-calorie foods to help you lose weight.
To get the body going, add these 6 incredible everyday foods to boost your metabolism and help you lose more weight.
Also Read: Water: Why & How Much You Should Drink
Whole grains foods like wheat and oats offer loads of dietary fiber and complex carbs that help boost your metabolism effectively. It is suggested to eat at least 3 or more whole grain foods every day. Don’t opt blindly for multigrain packages to reach for multiple whole grains. Choose real whole grains.
It has been proven that the compound capsaicin available in chili peppers has long been connected with improving metabolism and curbing cravings effectively.
Experts suggest that a cup of coffee in the morning holds more than an energy boost. Caffeine “naturally” stimulates the central nervous system thus boosting your metabolism by five to eight percent.
Vinegar has numerous health benefits. One of those benefits is that it has the ability to shed fat. Research indicates that the acid in vinegar is responsible for signaling genes in the body to burn fat. To gain more of its benefits, enjoy vinegar after you eat refined carbs. It manages the sugar levels from rising too quickly.
Chowing down on citrus favorites like Mandarin Orange, Lemon and Grapefruit burn fat and also keep metabolism in check. Next time instead of grabbing cookies or other snacks, grab an orange or grapefruit to keep insulin levels at bay.
To keep your metabolic rate high, spices are one of the easiest foods to incorporate. The most pungent spices like turmeric and cinnamon are highly effective. These spices raise the body’s temperature, thus increasing the fat burning process and helping you lose weight.
The cravings of junk foods are pretty powerful, physiological reactions. It is also believed that the cravings are careful, apparently and strategically developed by the food manufacturers. Most of our favorite snacks like chips and dips are blended with a perfect amount of salt, sugar, fat and other delicious chemicals to make us want more and more. The excess fat, processed sugar and carbohydrates found in junk food contributes to an increased risk of diabetes, cardiovascular disease, weight gain, and many other chronic health conditions.
Junk Food You’ve Craved For An Hour Or The Body You’ve Craved For Lifetime ? Your Decision
Change your thinking, your habits and most importantly your eating environment. One can steer clear of the junk food by eating a whole food and healthy foods, like fruits. The more you fill yourself with healthy food, the less space you’ll have for unhealthy food.
Here are 6 easy-to-go tips that can help you in getting rid of the cravings for junk food. Outsmart your junk food cravings with these golden tricks:
Being mindful helps a lot in opting for the right food. Whenever you experience a junk food craving, instead of rushing to the junk food store, stop and analyze your thinking and responses. The report says that stopping for a moment and recognizing your state might cause the cravings to dissipate.
This tip might not work when you’re extremely hungry. In such cases, keep healthy foods handy. Never go shopping without taking your meal. If this is not your meal time, eat something filling that might keep you filled for hours.
Are you on a diet plan and you have a strong craving for junk food? Think of the rewards. Visualize the desired result to help you follow through it.
Pause and visualize the rewards as vividly as you can. Imagine yourself 8 pounds lighter and what you will feel like if you consistently follow your healthy diet plan.
If visualizing the rewards is not working for you then try visualizing the consequences! Thinking of the negative consequences of bad decisions can help you make some good decisions.
Visualize yourself 12 pounds heavier or imagine yourself finding out you have diabetes. Remember, visualizing yourself doesn’t mean you’re shaming yourself. This is to make good choices over the bad ones.
Many times we experience the cravings because we feel bored or because of other similar reasons. Whatever, the reason is, try to distract yourself. Do some physical activities that you like or read books if you’re a reader! Indulge yourself in some work, your cravings will dissipate.
Learn about what you’re eating. Know behind those giant burgers and grilled chicken breasts what really you are eating. This might help.
Do you now that the grilled chicken breasts get those marks from a machine infused with vegetable oil. Many yogurt brands add sheep’s grease for Vitamin D3. Yuck! The BBQ baked lays are made with milk and chicken powder. Do a research on the junk food you like and ultimately, you would start steering yourself clear from those.
Bonus Tip: Chew more to eat less and make healthy food your treat.
Finally, if nothing works, then don’t starve yourself. Eat the junk food you want but cook it yourself at home.
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.