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:
Good Things Come To Those Who SWEAT
Don’t have time to visit your favorite exercise studio? Sweating at home can be equally effective with the right plan. High-intensity exercise can help you meet your goals indoors. Here are several ideas to sweat of 300 calories in 30 minutes effectively:
Jumping Rope is always a better idea. Just 35 minutes of jumping can help you shed up to 300 calories. Alternate your five minutes of jumping with 1 minute rest periods to keep up your enthusiasm the whole day through.
If you weigh about 155 pounds, maintain a 5-mile per hour pace to sweat almost 300 calories in 30 minutes. Choose a track that causes you sweat and breathe harder to lose more calories in lesser time. Run with your dog, listen to your favorite singer to help you time pass without tiring you.
With high-energy dance fitness DVD, you can burn more than 300 calories within 40 minutes only. Do you know, Dance is a proven stress buster as well.
StepMill at the gym helps in burning a ton of calories quickly. The good part is your home stairs offer an equally tough indoor workout. Going up and down the stairs for 30 minutes can help you lose up to 300 calories, depending on your weight.
Choose several exercises and do it for a predetermined time. For example, opt for 5 exercises such as squats, crunches, glute kickbacks, pushups, and calf raises, perform each for 2 minutes and then repeat the circuit three times. You can lose almost 298 calories if you weight 155 pounds and 355 calories if you weigh 185 words.
Avoid consuming excessive calories. Don’t count calories, choose your food smartly. You Might Not Be THERE Yet, But you are CLOSER Than You Were Yesterday.
Also Read: Water: Why & How Much You Should Drink
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.
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.
Healthy Eating To Prevent, Control and Reverse Diabetes
Diabetes is on the rise because of modern lifestyle. Yet most cases are preventable with minor lifestyle and eating changes. In fact, some of the cases can even be reversed. Preventing and controlling diabetes doesn’t mean not filling your cravings; it means eating a delicious and balanced diet that will also boost your metabolism as well. Diabetes doesn’t mean you need to give up sweets completely. Here are 4 Diabetes Myths and Tips that will make your day:
TIP: You don’t need to avoid sweets completely. You can still enjoy your favorite desserts. However, you need to limit the packaged foods as those foods contain hidden sugars. Don’t indulge yourself in desserts and make sure that the treat is a part of a healthy diet plan and/or mingled with exercise.
TIP: Do you know that eating too much of protein, especially the animal protein might cause insulin resistance. Eat a balanced diet that includes Carbohydrates, Protein, and Fats. Try to fill your meal plate with green veggies and cut down on bread and rice to enjoy healthy treats.
TIP: Balanced diet is key of healthy living for everyone. The type of carbohydrates you eat and the serving size are very crucial. Always opt for Whole Grain Carbs as they’re great source of fiber and are digested gradually.
Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.
TIP: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.