Rabu, 24 Juni 2015

7 Habits That Guarantee Weight Lose

7 Habits That Guarantee Weight Lose
7 Habits That Guarantee Weight Lose
Making little changes can make a big difference
Weight control is all about making small changes that you can live with forever. As you incorporate these minor adjustments into your lifestyle, you'll begin to see how they can add up to big calorie savings and weight loss.
Here are 7 Habits That Guarantee Weight Lose to help you turn your dream of weight loss into a reality:

1.   Evaluate your eating habits.
Are you eating late at night, nibbling while cooking, finishing the kids' meals? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings.

2.   Be consistent
What ever be the exercise regime you take up to support your weight loss plans- swimming, running, yoga or squash, be consistent with it. This will take a lot of will power and some co-operation from your loved ones. But, being consistent with your weight loss workout regime will do you good in the long run. Vary the kind of workout you do every few months or weeks, but do not skip sessions except for on rest days.

3.   Eat on time
By now, you already know a lot about what you should eat to support weight loss. It is just as important to eat on time. Eat your meals at regular intervals- whether it is six small meals a day or three big ones; do no skip any. Skipping meals or eating irregularly can lead to many other health complications like bloating and acidity, apart from sabotaging your weight loss plans. Tip: Keep yourself hydrated, so that you do not go on a binge.

4.   Always shop with a full belly.
It's a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator

5.   Sleep well
Sleep well and sleep right. Your body needs to recover and regenerate itself after a long working day. You need to give it enough time for that. Seven-eight hours of sleep every night is essential. Sleeping lesser or more could lead to accumulation of fat. So make sure you get enough rest.

6.   Do not skip your breakfast
Some of you may think skipping breakfast can save the calories, but in a way it can make you feel hungrier and encourage you to snack more throughout the day. Eating breakfast will help you burn your calories all day, instead of causing fluctuations in your metabolism rate, which in turn can aid in weight loss.

7.   Strike a balance
Remember: When planning for weight loss, It pays to be patient. You are not going to lose weight overnight. So don't be discouraged and don't punish your body if you don't see instant results. Starving yourself or putting in overtime at the gym is never the answer. It will only lead to exhaustion, fatigue and will eventually lower your immunity. In fact, you will benefit a lot if you take breaks in between your routine workouts. And occasionally, treating yourself to a piece of chocolate or a slice of pizza will not do any harm to your weight loss plans

Selasa, 23 Juni 2015

9 Food To Help Lose Weight Fast

9 Food To Help Lose Weight Fast
9 Food To Help Lose Weight Fast
Certain foods can help you shed body weight because they help you feel full longer and help curb cravings.
Some even kick up your metabolism. So take list of  9 Food To Help Lose Weight Fast when you go to the supermarket:

1.   Potatoes
"Many people still think that because potatoes have a high glycemic index they will induce cravings and weight gain, but research shows this isn't the case," says Joy Dubost, PhD, RD, spokesperson for the Academy of Nutrition and Dietetics. In fact, potatoes ranked number one on the famous satiety index, which was published in the European Journal of Clinical Nutrition in 1995. During the low-carb years, they fell out of favor, but lately there's been a renewed interest in studying their effect on diet and weight loss. After all, even though a potato is carb-heavy, it is a vegetable—one medium spud contains 168 calories with 5 grams of protein and 3 grams of fiber. Some experts argue that they are particularly satisfying because of they contain resistant starch

2.   Beans
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

3.   Hemp hearts
Also known as shelled hemp seeds, these have only recently made their way into mainstream grocery stores. Hemp—a relative of marijuana—is perfectly legal, and packs more protein than chia or flax, in addition to fiber. Since it contains a complete essential amino acid profile and is rich in essential fatty acids (EFAs) such as omega-3, it's a great option for vegans who want to add more staying power to their meals.

4.   Apples
Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

5.   Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline.
A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.
That doesn't prove that yogurt caused weight loss, but it stood out among other foods.

6.   Lemons
Add the juice and pulp of this citrus fruit to pump up the flavor of everything from your ice water to salads, smoothies, and cooked fish, for almost no calories, recommends Koff. In addition to making the food taste better, the pectin fiber in this citrus fruit may help you fight off hunger cravings. "Lemons are also an alkaline-forming food that helps promote an optimal pH in the intestines," she explains, which some say can help with digestion and aid in weight loss, though these claims have not yet been proven with scientific research.

7.   Dark Chocolate
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate

8.   Eggs and Sausage
A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.
9.   Avocado
Just thinking about rich, creamy avocado is satisfying. Yes, it's high in fat—but the good kind. Its plant-based fatty acids have anti-inflammatory benefits, which can help ease arthritis and lower risk of heart disease. Plus, half an avocado packs 7 grams of fiber. In a study published in Nutrition Journal, researchers found that adding half an avocado to lunch increased subjects' satisfaction by 26% and reduced their desire to eat by 40% for 3 hours.

Senin, 22 Juni 2015

10 Tips Guaranteed to Lose Weight Fast

10 Tips Guaranteed to Lose Weight Fast
10 Tips Guaranteed to Lose Weight Fast :

1.   Decide how much weight you need to lose
Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn't a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

2.   Put away the (food) scale
Portion control isn't about measuring; it's about ordering two appetizers instead of an entrée and cutting back on bread if you have pasta.

3.   Stock your kitchen
Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step - cooking healthy meals at home.

4.   Eat healthy homecooked meals
Whether it's you who's cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who's lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you'll start seeing results in no time.

5.   Kick the salt habit
Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down.leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You'll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods

6.   Start a cardio + weights workout
A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

7.   Eat right post-workout
People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive to eat more, and moderate exercise may be the key to easier weight control.

8.   Sleep away weight gain
Make a point of turning in earlier and you’ll see weight loss within a week. Recent research from the University of Pennsylvania found even just a few nights of sleep deprivation can lead to almost immediate weight gain. Scientists asked participants to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery. After the 11 days, the sleep-deprived group gained almost 3 pounds, compared with a well-rested control group.

9.   Find a solution to combat stress
As we pointed out in our post about stress and weight loss, stress is always detrimental to healthy weight loss in the long run. Find ways to combat stress and you'll soon realise that your diet and exercise aren't sabotaged anymore, and that you truly do see results. Look at yoga, meditation, deep breathing exercises, or simple hobbies like reading to fight stress.

10.   Drink plenty of water
You've known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it's time to stop that. Check out some exciting ways to make water interesting and you'll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.