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.
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:
We all are born with different shape and sizes. If you are a little self-conscious about your double chin or chubby cheeks, then you can naturally shed that extra fat from your face. There’s no way to spot-reduce fat, however, if you incorporate these natural tips into your lifestyle, you will be shedding fat all over, including your face.
Consuming too much of salt and sugar retains a ton of extra water. To change your body instantly cut sugar intake down to 20g and sodium to 1,500 mg. It will help your body naturally lose those water weight.
You need to increase your cardio game if you really want to get rid of your body’s overall fat. One should perform at least 60 minutes sessions 5 times a week to notice a difference. Instead of a continuously paced workout, go with an interval training as it offers the afterburn effect. Throughout the day, you can burn an extra 200 calories than you would without intervals.
Also Read: 6 Magical Tips For Healthy Heart
Revamping your diet is the key to seeing results in your face. Follow clean-eating rules, cut back on the processed foods, and don’t eat anything when you feel full. Discover some metabolism boosting recipes for breakfast, snacks, lunch, and dinner.
Staying hydrated helps you in keenly suppressing your appetite, keep your skin looking great, boost your metabolism, and even keep bloat at bay. Adding lemon and ginger to your glass can multiply the detoxifying power of the water.
Every third adult in us is struggling with obesity. If you are the one, who thinks that your weight loss goal is overwhelming – here’s a hope for you providing a very attainable benchmark –
Just LOSE 5 % of Your BODY WEIGHT.
As per the Researchers, most of the profound health benefits come simply by losing a small amount of pounds relative to your total weight instead of dropping a large number of pounds on the scale.
To treat obesity, the current guidelines suggest 5 to 10 % weight loss. Losing 5 % of the body weight is pretty easy to go than losing 10 % of weight and hence for people, it is better to aim at the easier target.
5 % of weight loss leads to greater benefits in overall health including a lowered risk for cardiovascular disease and diabetes, improved metabolic function in organs like the liver. Moreover, the small weight loss increases levels of weight loss as well.
If you weight 200 pounds, all you need to lose is 10 pounds to gain important health benefits.
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.
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.
There’s No Food That Causes Diabetes…
…What Causes Type II Diabetes is Being Overweight. One scary fact of Diabetes – “One-Fourth of People Don’t Know They’ve Diabetes”. Consequently, given the complications of chronically high blood sugar: stroke, heart attack, kidney failure, foot amputation, and sight-robbing eye disease. It’s never too late to start. Eating more healthfully, losing a few extra pounds and becoming more physically active can help in preventing diabetes. Below mentioned 7 simple changes in your lifestyle may help you prevent health complications of diabetes down the road including kidney, nerve and heart damage.
Do you know that being overweight is a major risk factor for diabetes? Be fit and prevent thus illness. Shedding every kilogram i.e. 2.2 pounds of weight reduces diabetes risk by almost 16 percent.
Include a variety of fresh fruits and vegetables in your meal plate. Replace your morning and evening snacks with fruits like orange, apple. A study shows that a well-planned dietary pattern study reduces the risk of diabetes. Additionally, try to avoid processed foods or foods that are rich in saturated fat, trans fats, and sugar.
Water is the driving force of all nature – Leonardo da Vinci. Replace your glass of sugar-sweetened beverages with a glass of water. Before every meal, drink a full glass of water. Cut numerous sugar-sweetened beverages including soft drinks/sodas and flavored juice drinks to prevent the risk of obesity and diabetes.
Research says that sedentariness nurtures the risk of diabetes. Physical activity effectively renders cells that are more sensitive to insulin. Exercise moderately for 150 minutes a week or brisk walk at least for 30 minutes every day.
Also Read: 4 Myths and Facts About Diabetes Diet
It has been proven that stress triggers the release of few hormones that increase the blood sugar. Manage you stress via mindfulness meditation, physical activity, social support or any other effective way to prevent diabetes.
Lesser hours of sleep or poor quality enhances the risk for diabetes and obesity. Don’t fill yourself before going on the bed and try to avoid midnight snacks.
Type 2 Diabetes is more common than those of Type 1 Diabetes. However, symptoms of type 2 diabetes are less dramatic than the warning signs of type 1 diabetes. This is why it is very crucial to see your doctor regularly.
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.
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.
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
Breakfast is the most important meal of the day. I know you would have read it many times, but the sad part is you still skip your breakfast. There’s absolutely nothing that you could do that day to make up for the mistake of not eating breakfast in the morning. Start your day with a hearty breakfast. Robert A. HeinLein has said:
One Should Not Attend Even The End Of The World Without A Good Breakfast.
Start eating your breakfast. Eating your morning meal will help you in your way of keeping the pounds off. Healthy carbs, fiber-rich foods, and lots of proteins in your morning meal might boost your metabolism and keep you feeling full until your next meal.
Running late! Below easy to cook breakfast recipes might help you in preparing your breakfast quickly while fueling you up for all day long. These recipes can be prepared in 25 minutes and less and includes weight loss super foods.
Also read: 3 Ways Apple Can Help You Lose Weight
Heat skillet. Add half the olive oil, sauté spinach and mushrooms, and then remove to a plate. In the skillet, add the remaining olive oil. Crack an egg into the pan, and cook the sunny-side up (If you’re skipping the yolks, you can also go for the white parts instead of whole egg). Add egg to the sauted vegetables. Sprinkle some Sriracha sauce.
As we all know spinach is a magical health food — it will also help cut cravings all day long. Additionally, Egg will keep you full for a long time. The report even says that dieters who eat egg in breakfast, eat 100+ calories less for lunch.
As per the package directions, use skim milk to prepare oatmeal. Mix in raspberries, pecans, and blueberries (and also apple if you want). Your fiber-rich meal is ready to start your day.
Oatmeal is considered as a perfect breakfast because of its soluble fiber. The fiber will keep you full for a longer time until your next meal. Moreover, Blueberries are packed with antioxidants to protect you from obesity.
On the toast, smoothly spread the cream cheese. Then top it with onion, salmon, and chives.
Cream cheese might discourage many of you. But the researchers believe that calcium that is found in dairy products burn more pounds.
An Apple A Day Helps You Lose Weight.
Eating an apple a day can definitely help you see results on the scale. However, eating the apple in the traditional way only might bore you and you might want to skip eating the apple daily after few days and weeks.
Prepare these apple-enthused choices throughout your day and see how this fruit can help you shed pounds:
For breakfast, Oatmeal is always considered a great choice. Sweeten your oats with maple syrup. One eighth of a cup of maple syrup contains 100 calories.
Instead, pour on four times as much unsweetened applesauce. Half a cup of such applesauce contains 51 calories. Make this swap for a whole week of breakfasts.
In 7 days, you’ll not only save 343 calories in a week, but you’ll also gain 9.1 grams of filling fiber.
Apples are also excellent sources of hunger-satiating fiber. Feeling hungry before your next meal! Snack on 1 large apple (with the skin) for almost 120 calories. You’ll intake around 5.5 grams of fiber. This amount of fiber and high water content will keep you full until your next meal.
Thus preventing the temptation to reach for a high-calorie snack and curbing hunger.
Ice Cream contains 267 calories
Chocolate Mousse contains 355 calories
Pudding contains almost 288 calories
1 Brownie contains calories 243
1 Cupcake contains 177 calories
Organic Dark Chocolate Bar contains almost 300 calories
2 homemade chocolate chip cookies contain 178 calories.
These are some of the calories counts that may help you in saying no to these desserts. Most of us really enjoy after-dinner or after-lunch dessert.
Indulging ourselves every night in high-calorie desserts can ruin our diet plan. So save calories and use natural sweet treats. Slice a small apple almost 80 calories, drizzle it with 1 tablespoon of honey around 64 calories, and sprinkle with cinnamon for a total of 144 calories.
For more decadent dessert, eradicate the core from a raw apple, stuff it with some raisins and walnuts, sprinkle a small amount of maple syrup, and shove it in the oven. Enjoy your low calorie yet delicious dessert.
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.
Healthy & Clean Diet? Yes. Regular Workouts? Yes. Food Journal? Yes, Indeed. Still not losing weight! It’s so frustration, no matter how hard you try, your pounds clung to you like your codependent friend. Less motivation to move forward! Take a few minutes break and think; Why You Are Not Losing Weight Instead Of Trying So Hard. Here are some of the reasons that your efforts haven’t been showing up on your size:
Did you count the cookie, you grabbed from your colleague’s desk or the dressing you put on meals? Sometimes, we forget to consider the calories we take in small portions and hence end up in eating as much as 100+ calories more than our calorie count. See the below small portions of our favorite snacks that we forget to add but are high in calories:
Another factor to consider is mindless eating. While watching television or talking, we eat a lot more than we should and still count lesser calories. So other than being accurate at the calorie count, one should also kick off the mindless eating habit. While sitting or relaxing, try a cup of green tea, a glass of water, or a small piece of sugarless gum. If you have cravings for some specific snack then portion it out as per your goal. Even if you are taking healthy snacks like a handful of walnuts or almonds then eat “A Handful” only not the whole bag.
You must have heard about the importance of H2O when it comes to shedding pounds, however, do you know how much water you should be drinking. Eight-cup-a-day? Yes, if you’re the sedentary woman who weighs 128 pounds. Not you! If you consume a hardline amount of fiber, then add 16 more ounces a day to your water consumption. Yes, you read it right- 12 cups a day, minimum.
Water helps to suppress appetite and hence controls your overeating mindset. Moreover, if you consume less water, you’re dehydrated. In that case, the Kidney fails to function properly and turns to the liver for some support. And when the Liver works hard, rather than burning off the fat, your body stress the fat you consume. Before each meal, fill up yourself with a glass of water.
I know, I know. How thinking of an exercise routine may affect your scale numbers? For starters, dieters tend to eat more when they exercise or work out, either because they’re overestimating how many calories they’ve burned — they feel they’ve earned it— or both. When you think of work out a lot, you start craving for fatty foods or junk foods and fill yourself with more calories than your diet. It especially happens in the early stages of your road to shedding a pound or getting fit, when your body is initially getting used to the increase in calories burned and the decrease in calories consumed. Stay well-hydrated, active and eventually off the scale.
Are you one of those, who turn to food and pack on pounds when under pressure or in stress. Stress hormone “Cortisol” triggers an appetite stimulant that produces a brain chemical that enhances the cravings for carbohydrates. Moreover, the high quantity of Cortisol slows metabolism and eventually makes harder for you to lose weight. You can do a lot of things to reduce stress including exercise. Delicious, nutritious and balanced meals can repair the damage that stress does to your body.
You have a desk job and you spent all sitting in front of a computer! The report says that even if you do a solid hour of exercise every day, workouts simply can’t compensate for being sedentary the rest of the time of the day. As per a recent research, walking for 2 minutes during each of those hours would burn an extra 59 calories a day.
Set a reminder to your computer to move every hour. Moreover, you should also follow the recommendations you would have heard million times, “Park far away from mall”, “Take stairs instead of elevator”. To some exercise while brushing teeth or watching Television. Try to log at least 10,000 steps a day before hitting the bed.
You’re Skipping Meals! Research says that breakfast eaters shed more pounds than breakfast skippers.
Too many Liquid Calories! Liquid calories from alcohol, coffee with cream and sugar, sweetened juices, and sodas can really contribute to your weight gain.
Choosing Unhealthy Add-on! Make sure the dressing you are opting is lesser in calories and is healthier.
Oversized Portions! Use small bowls and plates to control the portions you eat.
Not Getting Enough Sleep! Try to get at least 6-8 hours of sleep a day.
Evaluate what you are doing! With an evaluation, you can find the error. Keep Up With The Goal No Matter What.
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.