Archive for the ‘Tip & Tricks’ Category

Apples, berries, fresh fruits, Few apples a day – Keep the fat away

Wednesday, August 19th, 2015

fresh_apples_blackberries_blueberries_fruitsApples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. These can all help you to lose weight in different ways. The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger. Apples are a low-sodium food that can be a good addition to a healthy diet. Keeping your sodium low will help prevent excess water weight, or retention. And, the vitamins benefit you by increasing health and vitality. Of course, being active helps burn extra calories to speed up weight loss. 


Role of pectinRole of pectin – How do these fruits help in weight loss?

Apples, berries and other fresh fruits contain a natural substance called pectin in their walls / skins.

Pectin is defined as a carbohydrate that lacks calories. It is also a reliable source of fiber, which is a prime ingredient of a healthy diet.

Pectin limits the amount of fat your cells can absorb, putting a natural limitation on the amount of fat your cells can absorb. Pectin, once in your system, also has a water binding property i.e. it absorbs watery substances, and these watery substances in turn bombard the cells and make them release fat deposits. Eventually, pectin causes the stomach to empty more slowly. As a result, after you consume pectin, you feel satisfied for a lengthy period of time. This means that you will ultimately eat less, leading to weight loss. Research has shown that a small dose of pectin will do the trick—as little as a single teaspoon can enable you to feel satisfied.

red-apples-300x300Research & scientific studies

Research from the Rio de Janeiro state university reported that over-weight women who just ate 300 grams of apples or fresh pears (equivalent to 3 fruits daily) lost more weight on a low-calorie diet than women who didn’t add fruits to their diets. Also, these fruit eaters consumed fewer calories overall, boosting their weight loss efforts.

(Nutrition. 2003 Mar;19(3):253-6.)


apples2Recommended quantity

While apples can be very good for fast weight loss, one should not get too carried away. Eat them in moderation. Maybe, eat 3-4 apples a day as snacks and/or before meals. 

Exciting ideas for fast but healthy weight loss in 2015 Ease, enjoyment & efficiency

Monday, August 17th, 2015

lose_weightThe challenge to “lose weight” is too general and broad a goal. There’s no definite goal-setting (how much weight?), no methods (how to do it?), and no deadline (by the summer? by 2015?) in this objective. For the same reason, many people do make New Year’s resolutions to lose weight, but eventually fail. However, with the following few simple tips and a true New Year approach you can succeed

 

Educate

successful_weight_lossAccording to several smart weight loss experts, dieticians and even doctors, “losing weight is 90% mental”. Some even say “The phenomenon of successful weight loss begins in the brain”. If this is true, then the resolution has to start in the mind before it can succeed with the body and knowledge is the key here. It is also important to evaluate your reasons for losing weight before you actually start. Ask yourself; do you want to be healthy? Do you want to look good? Do you want to be able to walk, run, ski, bike, hike and/or skate? Do you want to get off your BP, diabetes? Do you want to sleep better? And, above all, do you want to feel good about yourself?

Once you set your reasons and goals to lose weight, make a plan. What changes do you have to make to achieve your goal? Keep a journal or calendar to track foods eaten, exercises done, thoughts and feelings, and weekly weights. Tracking gradual progress is another visual reminder of the path. It’s harder to quit once all that work is in black and white. Create a timeline. How long will you give yourself? Success will take time and patience is necessary. To keep on point, mark dates on the calendar for the smaller goals. Check off days that you exercise and use other visual reminders that are helpful. To stay motivated, be accountable.

Eat right

Eat-rightAccording to proven weight loss advice, habits are hard to change. Eating habits are particularly hard because you have to make choices everyday and several times a day, at that. ? Read and learn about what to eat, when to eat, how to eat and how much to eat. Think about the healthy habits that need to be used – low-fat? High-fiber, high protein? All of these are essential for fast and successful weight loss. Drink plenty of water. Eat a lot of green leafy vegetables and citrus fruits. Don’t skip meals, especially the breakfast. Eat less but frequently.

 

 Exercise

Two-girls-exercising-cayucos-beachThen set out a weight loss exercise plan that’s manageable and appropriate, so success is possible. Concentrate on exercise you enjoy and will stick to. Walking is the best exercise for a bazillion reasons and the two most important are no impact on your joints, and skeleton, plus the stimulation of getting out, looking at stuff and interacting with the world around you. Rain, snow, cold? Buy a big coat and nice boots, or go to a mall with walking shoes. Do it.

At the same time, if you are one of those people who don’t like the thought of exerting themselves, then don’t worry, yoga, hypnosis and meditation, all make excellent alternatives for weight loss. Sign up for a yoga class or learn and practice hypnosis or meditation. Stick to it and steadily take off pounds, tone your muscles, tune up your mind and gain fabulous flexibility that makes you look great.

Entertain

new_style_of_danceEven those who hate exercising can find an activity they’ll enjoy. Get friends together for a game of basketball or a relaxing hike. Enroll in a new style of dance class that sounds interesting. Load up an iPod with fun, energizing music and go for a run. Have a buddy. Ask a trusted friend to check on progress. Knowing someone is monitoring your successes and failures is an incredible motivator. Plus, they’ll be a cheerleader and maybe a participant!

Forget losing weight fast from an unfit body. Lose weight by gaining health, starting in 2010, and be well forever.

The Many Benefits of Weight Lifting

Wednesday, August 12th, 2015

weight lifting pregoMost people, especially women, discard weight lifting as a good form of exercise because they think that weight lifting will actually make their bodies look like a man.  If you are one of those people, then you might be surprised to know that this is not true.  The hormones of man and woman are not the same.  The hormone testosterone plays a major role in muscular development. Because women have very little of this hormone, they tend not to “bulk-up” with weight training.   

Weight LiftingResearches also demonstrate that resistance exercise, also called strength training, like weight training and weight lifting, has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia (loss of body mass), lower-back pain, and other disabilities. 

weight-lifting-for-women-115Weight lifting also contributes to muscle conditioning.  Muscle conditioning is important for the overall stability and strength of the body. It is beneficial until the end of life if well maintained.  Muscle conditioning is good for the bones because bones grow stronger and denser with stresses put on the muscles around them.

Moreover, weight lifting makes the muscles, connective tissues and tendons stronger.

weight-lifting-for-womenThe way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles.  Stronger muscles can help you stand and sit straighter and more comfortably.  You may notice improved balance and stability.

weight-lifting-routines-for-womenAs you begin to notice the positive physical changes in your body and develop a regular exercise routine, your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e., fall asleep quicker and sleep deeper.  Clinical studies have shown regular exercise to be one of the three best tools for effective stress management.

Weight lifting, like most forms of exercise also raises metabolism thus causing the body to burn more calories.  This helps in the maintenance of our desirable weight. Boosted metabolism (which means burning more calories when at rest) with reduced body fat.  Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and body fat measurement. 

weight-liftingRemember the adage “something is better than nothing.”  Start improving your health.  A little start like lifting those grocery bags and rocking your baby to sleep may mean a decrease on your risk of muscle loss on later years.

Consult with your doctor if you want to make weight lifting a daily part of your fitness regimen. 

The causes of obesity

Wednesday, August 5th, 2015

The_causes_of_obesityObesity is caused by unhealthy eating combined with sustained lack of activity. If food gives you more calories than you burn, your body turns on the storage program and puts on fat. This is the basic idea behind obesity. Disorderly eating habits are the top reason why people became obese. With neither the time, nor the inclination to control one’s meals, it’s no wonder people get fat all over the world. Couple that with a sedentary lifestyle where most trips are taken by car and you got a health situation out of control.

Obesity_can_also_be_inherited_from_familyGenetics: Obesity can also be inherited from family members who suffered from it. If your family has a history of obesity, then you would do well to watch your weight.

fast_food_restaurantsJunk food: We are all busy, but this does not mean that we have to eat everything fast food restaurants put before you. Burgers may look good, but they are fat too highly powered got your health. Thing is, a single burger is worth a whole meal, but your body does not judge the situation this way. Your stomach will never be filled by a regular burger, so it will keep asking for more, despite the fact that your body does not need more burgers.

lose_a_few_poundsDo you feel like giving up? Many people try diets and manage to lose a few pounds. But returning to the old lifestyle and eating habits almost always means that weight lost turns into weight regained. Moreover, as diet follows diet, the body gets used to these “lean times” and makes it harder for you to lose weight.

always_crave_the_forbidden_foodsTo all this you may add that following a diet for a longer period of time is hard, because you will always crave the forbidden foods. The fact that certain delicious foods are forbidden makes them that much more attractive. A successful diet means adjusting your lifestyle to your needs, especially by making time for more exercising.

Acai berry

What Are Best Ways To Undertake Detox Diet

Wednesday, July 22nd, 2015

detox-dietsBefore considering ways to “detox”, let us first understand what toxins are. Without getting involved into scientific terminologies we could look upon anything that is capable of causing a disease on contacting or on being absorbed by body tissues, or simply put anything that is poisonous to our biological functioning, is a toxin.

From this point of view our body also produces a lot of waste matter which can be termed as toxin; fortunately our biological system is so programmed that it gets rid of these toxins as a normal function.

detox-diet2A detox diet, then, is a dietary system that involves introduction or elimination of certain items of food or drink for the purpose of assisting the body to “purify” itself, or cleanse itself, of toxins, the poisonous substance(s). Detoxing is believed to improve health, resistance to diseases, energy, and aid in natural weight loss.

However, many dieticians and doctors regard “detoxing” as no more effective than drinking a glass of water and as such regard detoxing as a fad.

Alcohol_is_totally_eliminatedUsually \”Detox\” diets suggest that majority of your food intake should be restricted to fruits and vegetables, and water. Alcohol is totally eliminated.  There are many variants of detox diet plans including juice fasting, water fasting, lemonade diet, etc. There are many advocates of these various detox diets and plans. However, most of them are a little harsh for a common man.

The following 7 day detox plan follows the basic tenets of detox but is safer, more flexible and hence sensible and will ensure sufficient nutrients to the body while still aiding to lose weight.

Your diet may include:

fruitFruits: Apples, bananas, pears, oranges, etc. either fresh, frozen or dried, or canned in natural fruit juice;

Fruit juice: Homemade fresh fruit juices or smoothies – not sweetened;

group-of-fruits-and-vegetablesVegetables: Almost any vegetable such as carrots, turnip, sprouts, cabbage, onions, peppers, sweet corn, mushrooms, broccoli, cauliflower, salad, etc. – fresh or frozen.

Beans and lentils: Any beans such as haricot, cannelloni, red kidney, black eye, red lentils, green lentils, etc fresh, or dried or canned in water;

Potatoes – all types

Brown rice and rice noodles

Fresh fish: Any fresh fish cod, salmon, lobster, plaice, mackerel, crab, trout, haddock, tuna, Dover sole, red mullet, prawns, etc;

Mixed_NutsUnsalted nuts: Brazil, cashew, hazel nuts, peanuts, almonds, pecans, pine nuts, macadamia, walnuts, pistachio, etc;

Live natural yoghurt;

Garlic, ginger and fresh herbs;

Honey;

Water: Tap or mineral water at least 2 liters a day;

Herbal or fruit teas

Avoid the following:

Chicken, turkey, Red meat, and meat products such as burgers, sausages, etc;

Milk and milk products such as cheese, cream and butter;

Eggs;

Bread, etc. that contains wheat;

Salted snacks, salted nuts;

Sweets, jam, chocolate, sugar;

Alcohol;

Coffee, tea;

Fizzy drinks and squashes;

Processed foods, Sauces, salad dressing, pickles, mayonnaise;

The detox diet suggested here is easy to follow, and will permit enjoyable meals without violating the requirements of detoxing.

phen375

 

 

Weight Loss and Sleep – Their Interconnected Relationship

Tuesday, July 21st, 2015

SleepWeightLossIt is observed that even when you are following a rigorous weight loss program or you are dieting, poor pattern of sleep or lack of sleep may defeat you. Scientific studies show that one of the reasons for weight gain can be lack of sleep. Experts are not quite sure why this happens. There are many reasons being advanced and discussed by the experts.

Cortisol is one of the hormones that regulates appetite. It is secreted by the adrenal gland. Both adrenaline and cortisol are released by the body as a normal daily hormonal cycle. Adrenaline increases your metabolism and makes you alert and energetic, Adrenaline helps release of energy by fat cells. Cortisol_production_PICortisol boosts effectiveness of your body at producing glucose from proteins; thus in times of stress, it helps quickly increase the body’s energy.

In times of stress – whether physical or emotional – the body may trigger the adrenal gland to release adrenaline as well as cortisol. This will affect your metabolism by making you feel hungry when you really are not. Lack of sleep could start such an action which will result in weight gain.

gain_weightIt is also observed that when you do not get enough sleep, you are depressed and you do not move around much; consequently you do not burn enough fat. This also causes you to gain weight and not lose weight.

The mechanism of adrenal fatigue also may be partly responsible for weight gain when you have not had restful sleep. In case of Adrenal Fatigue the brain receives the pick-me-up signal,  causing a craving for sugar or carbohydrate snacks, resulting in causing excess of calories to the body.

good_restfulA good restful sleep has the ability to de-stress the mind and body. On the contrary lack of sleep tends to cause a constant state of stress. This will cause production of excess cortisol. Cortisol stimulates glucose production which due to its being in excess is converted into fat.

sleepWhen you are trying to lose weight, getting enough sleep is very essential. Poor sleep affects you physically as well as mentally. You tend to be confused, short tempered and depressed when you lack proper sleep.

natural_weight_lossFollow a natural weight loss routine, treat going to bed at the same time each night as a priority item in your activity schedule. Try to get about 7 to 8 hours sleep. Bed time routines such as washing your face, removing makeup, applying a face mask or some routines of this nature will help you unwind before going to bed. A calm, pleasant frame of mind is very essential for getting good, restful sleep.

Top Five Diets Explained

Saturday, July 18th, 2015

many_diet_plansThere are many diet plans proposed and/or promoted by different people. There is the 5-Factor Diet, South Beach Diet, Bob Greene\’s Best Life Diet, Atkins Diet, Cabbage Soup Diet, Detox Diet, Anne Collin’s diet, Carbohydrate Addict\’s Diet, and now you have Size Zero Diet, DASH diet and Fat Smash Diet and …. it goes on! We shall try to explain the top five diets that are very much in news.

Cabbage soup diet

Cabbage_soup_dietThis diet caught the fancy of many when it was proposed due to its utter simplicity. Proponents of Cabbage soup diet claim that by consuming low-calorie cabbage soup for a period of seven days you can lose 10 lbs of weight. It is only a short term program for weight loss.

In the opinion of nutritional experts it is not possible for body to lose 10 lbs of fat in a week; what you will lose by following this plan is body water, and it will be highly detrimental to health. This diet is considered a fad diet. However, there are many who believe in it and there are many variants of this plan still in circulation.

Fat Smash Diet

Fat_Smash_DietThe Fat Smash Diet of Dr. Smith is an approach to weight loss not as a quick fix solution but as a lifestyle approach. It gained prominence because of the Celebrity Fit Club TV program on which people could see it being put in practice. It focuses on healthful diet, filling foods, and lot of exercise as a necessary accompaniment. This plan focuses on low calorie content of the diet which is easy to follow. This plan does not make tempting claims of fast weight loss; it can be followed whether you are looking for a small or a heavy weight loss.

This is a 4 phase plan; first three phases extending to about 8 weeks and the fourth phase being a lifetime phase. This plan lays as much stress on regular exercises as on proper diet control.

Atkins   Diet

Atkins_DietDr. Atkins diet is based on the premise that the main cause of obesity is eating refined carbohydrates, particularly sugar, flour, and high-fructose corn syrups; and secondly, that the fats from hydrogenated oils and not the saturated fats are a problem. Atkins diet plans were based on very low carbohydrates.

Medical opinion however has been vehemently critical of this approach condemning it as “the most dangerous to the public if followed for any length of time.\” Atkins diet now is looked at more as a fad diet.

South Beach Diet

South_Beach_DietSouth Beach diet plan was initially evolved by Dr. Agatston for his heart patients and its launch for weight loss was only as a spin-off. This plan emphasizes the consumption of \”good carbohydrates\” and \”good fats\”. \”Good carbohydrates\” are high in fiber and they are digested and absorbed slowly. \”Good fats\” are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.

 

This diet has generally been perceived as a successful weight loss diet.

DASH Diet

DASH_DietThis diet is primarily proposed for patients suffering from high blood pressure. It consists in following a diet which is low in saturated fat, total fat, and cholesterol, and is rich in low-fat dairy products, fruits and vegetables.  The plan is rich in magnesium, potassium, and calcium, as well as protein and fiber. Since it uses the same concepts in choice of diet as are used in case of weight loss diets, it is successful for weight loss also. This diet is supported by many health organisations such as NHLBI, etc.

Proactol

Top 10 Weight Loss Tips

Friday, July 17th, 2015

weight-loss-tips-for-kidsIf you add the below mentioned weight loss tips in your day-to-day lifestyle, you will not only feel better, but also look better. Avoid trying to do all these weight loss tips at once, since they do not work well with everybody.

Pick one, and practice it for a week, see if you are comfortable, if not choose another one. If you really want to reduce your weight, then have patience since you may have to wait at least three months to witness the positive outcomes of your weight loss programs.

A few Effective Weight loss Tips:

Below cited are some of the weight loss tips that will help you to cut down the additional pounds that you gained due to an improper diet plan.

fresh_fruit_and_vegetable_picture1. This is the most vital and natural weight loss tips according to many dieticians. It is advisable to take fruits and vegetables, since they contain beneficial vitamins, fibers and antioxidants.

Eating_ample_of_fresh_fruits2. Eating ample of fresh fruits is one of the most effective weight loss tips. This is especially of great use when you eat these fruits between mealtimes. Since, this helps to regulate your sugar level and cravings.

Fresh-Mixed-Vegetables3. Have fresh vegetables with everyday lunch and evening mealtime. Avoid mixing of proteins with starch.

meat_rgb24. Maintain meat consumption to less than 4 to 5 servings a week, which means you need to take vegetarian dishes too.

Dry beans and peas5. Replace meat with legumes, but begin gradually. You can make use of lentils, peas, and dry beans.

Drink-Water6. Avoid drinking liquids during mealtime. If you feel thirsty, try to drink a bottle of water after 10 minutes.

take_less_amount_of_meal7. If you take less amount of meal, it may help to balance your intake of calorie level. Beside this, it keeps your sugar level well balanced. Instead of having three big meals a day, it is advisable and beneficial to have 5 to 6 light and small meals all through the day.

cream8. Pop, cream, juices and sugar in your tea or coffee can add up your weight. Instead, drink at least eight glasses of water each day, since it provides hydration to your body and helps to feel full.

daily-exercises9. Most dieticians also suggest 30 to 60 minutes of physical exercise daily to remain healthy and to cut down those extra pounds.

to_avoid_alcohol10. If you really want to cut down your weight, you need to avoid alcohol. Since, these substances are rich in calorie and add additional weight on your body.

Top 10 Tips To Lose Weight For Your Honeymoon

Thursday, July 16th, 2015

Lose_WeightEveryone wants their wedding and honeymoon to be wonderful life experiences, with the bride and groom looking and feeling their absolute best. While some may set their weight loss goals with only their wedding day in mind, others will be completely focused on dropping the weight for the honeymoon. Honeymoon weight loss is most likely a more intimate type of weight loss expectation, as the goal is usually to have your body appear a certain way for your spouse. Some may simply want to look as sexy as possible, or almost picture perfect. While you should always set realistic weight loss goals, these top 10 tips can help you to lose the weight:

nighteating1. Make night time eating a \”no-no\”. When you eat late at night, you are taking in calories, but not doing anything to burn them off. This is not good, as frequently eating late is a big contributor to obesity.

womeneatingbreakfast2. Make eating breakfast a necessity. Starting your day with a healthy breakfast of lean protein, low-fat carbohydrates, and fruit or vegetables is a key to daily weight loss success. Eating breakfast helps your brain to work better so that you are more productive, helps your body to metabolize your food more efficiently which allows for more calories to be burned, and gives you more energy to do more throughout your day.

eating_carbohydrates3. Don\’t stop eating carbohydrates. Whole grains are an essential part of a healthy diet and are the much needed carbohydrates that our bodies convert into energy. Instead of high fat, low fiber choices such as white bread and fat-laden cakes, select healthier low-fat carbohydrates such as fortified cereals.

exercise4. Don\’t leave off exercise. Exercise is a \”must do\” to achieve weight loss success. When you exercise, your body burns the fat from the foods that you eat more efficiently and also helps in so many other ways, including with your heart and brain. Exercise also has the added benefit of allowing for more targeted workouts to tone and sculpt those problem areas that you want to work on before your wedding and honeymoon.

woman-looking-for-food5. Don\’t spend a lot of time around food. Unless you work in the food industry, limit the amount of time that you spend looking at or around food. Part of any successful honeymoon weight loss plan is to stay focused on your goal. Being around lots of food can offset you and cause you more anguish and uncertainty about your ability to lose the weight.

healthy-snacks16. Enjoy more healthy snacks. Many of us think of weight loss as something that will deprive us of good munchies. This is not true. In fact, the opposite is true. When you eat more healthy snacks, more frequently, in smaller portions, your body will actually work better by speeding up your metabolism and causing you to burn more calories more quickly.

water7. Stay hydrated. Dehydration can cause you to want to eat more and drink lots of high calorie beverages. Drink low-calorie, replenishing drinks that can help your body stay refreshed and well-hydrated.

 

nutritional_makeover8. Get a nutritional makeover. Make over your mind about the purpose and use of food, and get a better understand of its use in our lives. Eat for health, look for vitamins and nutrients in your food, and don\’t deprive yourself of things that you like. Balance it all out and you will enjoy a healthier way of eating for years to come.

fasting-to-lose-weight-picture69. Lose for the long-term. Don\’t get too caught up in taking off the weight just for one night. That is sure to leave you feeling empty once that night is over, and may cause you to quickly abandon your new healthier lifestyle. This will actually cause you to gain weight faster.

Stay_positive10. Stay positive. Believe that you can lose the weight. You have to make up in your mind that you are 100% capable of making your honeymoon weight loss goal a reality. Ignore anything to the contrary.

Weddings are wonderful things. Honeymoons can be even more phenomenal. The way that you approach your special day and night will make the all the difference in the world. Being confident in who you are and making the most of this precious time can give you a satisfaction that can last a lifetime.

Do Men Burn More Fat than Women?

Wednesday, July 8th, 2015

fight-fat_mainMen and women are not built the same way. There is something different in our bodies due to the way hormones change the balance between muscle and fat and shape the size of our bones to respond to different needs later on. In men, the testosterone hormone determines the size of bones, causes hair growth and deepens the voice. It also regulates the size of the muscle mass, which it turn regulates the metabolism. The more muscle mass, the faster a person burns the calories obtained from food, which is one of the big differences between men and women and between overweight people and those who are fit.

women_gain_weight_fasterIt’s an easily recognizable fact that men and women training side by side do not have the same results. Recent studies have found that women gain weight faster than men and that they have a harder time getting rid of it through exercise. It seems that women have the misfortune of being stuck with the worst part of the weight loss process and also with having to work twice as hard as men to stay in shape. And since this is no easy task for men, you can imagine how bad the ladies have it.

thin-bodyAnother thing that makes it even worse for the ladies is the modern obsession with a thin body. Repeated attempts to drop the extra pounds teach the body to hang on to the existing fat and so weight loss becomes harder and harder as the years pass, while the women become more and more desperate and willing to try even half-baked ideas that should simply be avoided. This leads to dieting that makes the person thinner, but not healthier. Quite on the contrary actually, since there are enough emaciated, rail-thin ladies around to serve as example.

healthy-mealA recent study published by the BBC showed that 62 obese women who exercised 4 hours per week and learnt how to cook healthier meals felt a tremendous improvement in their self-image. They lost only 9 pounds over three months, but their blood pressure, cholesterol and heart rates were far better. And they felt much better. So, maybe women should start to move away from achieving a certain weight to just staying healthy and feeling good regardless of weight. Maybe this is indeed the future of the weight loss industry: to help people feel better about themselves instead of harming their bodies while chasing a dream.

Phen375