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.
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.
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.
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.
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.
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.
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.
Healthy weight loss isn’t just about a “perfect diet” or “program”. It is all about an ongoing lifestyle that includes some long-term vicissitudes in daily eating and exercise habits. There is one basic mantra of losing weight, “Use up More Calories than You Take In”.
Losing weight is not like shooting fish in a barrel, and it takes commitment to work. You are here that means you are ready to get started and if you’re ready to get started, we’ve got a no-fuss, straightforward step-by-step guide to getting you on the road to losing 24 pounds & more and better health.
The very first change that you should do is start drinking a lot of water. If you drink 2 liters a day, then start with 3 liters a day and gradually go on to 4 liters a day. The more water you drink the lesser hungry you feel. Other than this water has many more benefits, like clearer skin, fatigue buster. Don’t flood your stomach with water in one shot. Have a few sips at regular interval. In view of the fact that water is calorie-free, switching from high-calorie drinks (like soda or soft drinks) to water will eventually help you acquire and maintain a healthy body weight.
Once you form the habit of consuming more water every day, change you dinner timing. Start eating your dinner much earlier. There should be a space of at least 3 to 4hours between your dinner and bedtime. Never hit the sack with an almost full stomach. If you have this bad habit break it. The perfect time for eating your dinner is around 7 PM. Once you change the timing of your dinner, start including more fruits and salad in your dinner. Gradually reduce your heavy dinner to a light dinner over a period of time (the sooner, the faster results). These two habits are one of the most crucial steps. It will help you start losing weight within 2 weeks only.
When you have started to dine earlier (and light), it’s time to get on to the next step. It’s time to do some physical activities. Not a gym or exercise kind of person? Don’t worry, you don’t need to hit the treadmill or go to a gym. Simply walk whenever you get a chance. Start with at least 2 miles a day and gradually increase the distance. You don’t need to take time out of your schedule to walk. Walk to work, if possible, or explore when can you walk and you don’t. After 1-2 weeks only, you will feel lighter. Trust me, the result will amaze you. Give your car a rest and walk up to the mall, office, and grocery. Give the elevator/lift a break and walk up the stairs. Give yourself a good 20-30 minutes of brisk walk every day or in case you have a busy schedule at least 5 times a week. Walk will help you lose weight and feel fit.
When you start losing weight as per your plan, the motivation and the feeling that is generated is tremendous. Once you form the habit of above-mentioned steps, the next thing you need to work on is drinking. You don’t need to completely stop drinking – just indulge yourself once in a while. If you drink thrice in a week, cut down drinking to once a week. If you like to drink every day or 5 times a week, then cut it down to twice a week and gradually go on to once a week. If you like fried stuff during your drinking session, then try to avoid it. The weekly drinking and the avoidance of fast fried foods will contribute to your weight loss. Remember, the more you drink the more you eat and will end up “full” and will eventually go to bed in an hour or so. Nothing can be worse than going to bed on a “full”.
Most of the people either skip their breakfast or fill themselves with a lot of fried and oily stuff. If this is your routine as well, then change it. Cut the oily and fried food completely from your breakfast at least for weekdays. Eat oatmeal and some fruits for breakfast. Accompany your breakfast with a glass of milk or juice (not the bottled ones). On weekends, eat whatever you like. This way, you will lose your weight and won’t miss your favorite food.
In Your Daily Routine If you are a coffee or a tea kind of person, then start drinking a green tea whenever you feel like having a bottled juice or coffee or soda (at least twice a day). Heat a cup of water for a minute and dip the green tea bag in the water for 2 minutes. Don’t add sugar or cream to it. Other than burning fat, green tea helps in preventing heart diseases, diabetes and lowering cholesterol.
Most of us like to eat in one sitting. Try to gap your meal timings evenly. Instead of stuffing yourself in one go, eat a small portion at frequent intervals. To make it work, eat light lunch and snack in the later afternoon. You won’t feel too hungry during dinner.
This is a standard frequency of eating, however, you can slightly change it as per your comfort zone. Go to bed on time and try not to eat any light or heavy snack before an hour of going to bed. Remember, enough sleep will also help you to lose weight.
Keep track of your weight regularly. Measure your weight at the same time every day. A perfect time to measure is in the morning before eating your breakfast. In this way, you would get a precise report if your progress and can work accordingly.
The next thing that you need to measure is the calories you take in. Closely monitor your calories as precisely as you can. Find the calorie amounts of your meals/snacks and write them down anywhere (better write it in a food journal). You can also use a weight loss app for the same. Make sure that everything you take in gets written down — yes, you heard it right everything even a cookie you grabbed off your colleague’s desk! Then weigh yourself daily and write it at the end of your calorie take in (of that day). It will give you a complete track of your progress.
Above all, losing weight is a long journey. So it is better to set small goals while being on the way to your big goal. Celebrate those goals (not with cookies, ice-creams) in a healthy way. Once you start achieving your small goals, you would feel ecstatic. With the small changes in your lifestyle, you can lose a lot of weights. Once the changes form a habit, you will feel that it’s just the way you live your life. The worst part about trying to lose weight is “Dealing with the Hunger”.
Plan your meals and snacks ahead of time. It will prevent you from pushing yourself to grab the nearest cookie. It is highly recommended to write out what you will be eating for the entire week. You don’t need to strictly stick to that, you can change the menu whenever you want. Remember, there is no diet with magical slimming powers. With the above-mentioned steps, you might lose 24 pounds or more in 6 weeks or less. Don’t starve yourself, make these small tweaks in your lifestyle and you will see the benefits. Find a way of eating that can be continued for the rest of your life. Just to remind you, “Don’t Forget to Celebrate Your Small Goals”.
Do you know, some of the great diet foods are utterly delicious too! The foundation for an effective weight loss plan is healthy eating and physical activities. Some of the wrong diet foods picks might render nugatory on your road to losing weight.
Some foods can help you shed your body weight as those foods help curb cravings and fill you for longer. Remember, your diet plan should be all about feeling full and satisfied. Don’t starve yourself. To power up your efforts, add these diet foods to your plan to help you lose more weight.
FOOD #1: Mushrooms
Dieticians and Researchers Report that when people ate mushroom-based dishes, they felt equally satisfied as when they’d eaten the same dishes. Mushroom has a fraction of calories and fat than the beef. Professionals suggest to swapping mushrooms for meat to make your diet plan more effective.
FOOD #2: Eggs
It was proved in a study; dieters who add eggs to their breakfast meal feel full for longer and lose thrice or at least twice as much weight as those who eat a bagel of approx. same calories. If you don’t prefer eggs for breakfast then prefer it in your salad snack as eggs enhance the staying power of salad to keep you feel filled for hours.
FOOD #3: Apples
A medium sized apple contains 4g of fiber and a mere 95 calories. Recent research says that the fiber intake help to prevent weight gain and even help in weight loss. Swap your tropical fruits like mango with apples to lose weight fast.
FOOD #4: Dark Chocolate
A little sweet treat will help you stick to your diet. Research reports that forbidding yourself from sugary food might lead to overeating. It has been proved that removing access to sweet foods would increase stress level and lower your motivation to stick to the diet plan. Thus, you will end up in binging on junk food. Pick a square or two. Don’t be afraid of eating dark chocolates over the milky version. In one study, people who ate dark chocolate ate 15% less pizza after a few hours than people who had eaten a milk chocolate.
FOOD #5: Soup
One study has proved; people who start a meal with a bowl of vegetable soup end up their meal with 20% fewer calories.
FOOD #6: Hot Chile Peppers
Research reports that if you consume a little hot pepper half-an-hour before a meal, you will feel less hungry and will eventually eat about 10 % less. You can eat Hot Chile Pepper in a tomato juice or can try any other recipe.
FOOD #7: Almonds
To curb cravings, chew more at least 35 -40 times. Start your day with 2-ounce serving of almonds and chew it 40 times. It will keep you full and satisfied for longer. Additionally, chewing might also release the fat from the almonds and triggers the hormones that curb hunger.
FOOD #8: Beans
Beans are a great source of protein and even keeps you filled for a longer time. They prevent hunger and eventually stop you from eating more. Beans are rich in fiber and are also easy to digest. Hence, dieters should always include beans in their meals.
FOOD #9: Oatmeal
Professionals suggest to eating a breakfast that contains “slow-release” carbohydrates, such as oatmeal or bran cereal. You can burn more fat if you eat oatmeal 3 hours before you exercise. The “slow-release” carbohydrates don’t spike blood sugar as high as eating anything that contains refined carbohydrates, such as white toast.
Next time you visit the store, load with lots of protein, fruit, fresh veggies, and whole grains. Weight Loss is the whole picture of what you eat, it’s not about eating a specific food.
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.