Recently, I’ve started cooking with coconut oil—sautéing veggies, pan-searing fish, and cooking two-ingredient pancakes—it’s become a staple in my diet. Coconut oil not only tastes great, but it also has some pretty amazing healthy benefits. Here are five reasons why you should add it to you diet!
It might help you lose weight. Thanks to satisfying fat, consuming coconut oil will make you feel full more quickly, so you’ll consume fewer calories overall. Additionally, coconut oil contains medium-chain triglycerides, which have fewer calories than other dietary fats that contain long chain fatty acids (8.3 calories per gram versus 9 calories per gram). Medium-chain triglycerides are easily digestible and quickly converted to energy.
It can give you more beautiful hair and softer skin. Coconut oil provides essential proteins needed for nourishing damaged hair. Massaging coconut oil into your scalp can even help alleviate dandruff issues. Coconut oil also has antioxidant and anti-inflammatory properties that help prevent signs of aging in the skin. Here’s how you can get softer skin with coconut!
It can give you stronger bones and teeth. Coconut oil improves the absorption of calcium and magnesium in the body—both of which are important for healthy teeth and bones.
It can help you ward off colds. Coconut oil contains lauric acid, which has anti-bacterial, anti-microbial, and anti-viral properties that might held fend off potential illnesses. A number of studies show that coconut oil can boost a weakened immune system by improving white blood cell counts, which helps the body fight viruses and infections.
Thursday, 8 August 2013
8 Ways To Maintain A Healthy Weight
A couple of weeks ago, I noticed that my shorts seemed tighter than usual. And then a few days ago, the same thing happened with my jeans. I’m generally not a fan of the scale, but I weighed myself because there were so many questions running through my head. Had I gained weight? Why did my clothes not fit the way the used to? Did my clothes shrink in the dryer? It turns out that I did gain a few pounds. No big deal, but where the heck did those pounds come from?
At first, I thought the weight was due to marathon training, but when I started to think about my diet over the past few months, I noticed that my eating habits were a lot more “laid-back” on the weekends. During the week, my eating habits were pretty healthy. I ate lots of fresh produce, whole grains and low-fat protein, but I let loose on the weekends. All I could think about is the fancy multi-course meals, happy hours, barbecues, wedding celebrations … let’s just say, I had a really fun summer. I guess I embraced “eat, drink and be merry” to its fullest!
When I was losing weight, I noticed that the scale would plateau every few weeks. I wouldn’t lose any weight, and special events were likely to blame for those plateaus. Even when I was losing weight, I never deprived myself. I’d enjoy a beer at happy hour or a piece of cake at a wedding. Those splurges were worth it to me, so I just accepted that those special times would stall my weight loss a little bit, but I wouldn’t have done it any other way. Eventually, the weight came off -- and stayed off.
Looking back on my weight loss and maintenance over the past several years, I know that I have the most success when I eat consistently. Not necessarily consistently healthy, but consistently balanced with mostly nutritious foods mixed with some fun ones.
At first, I thought the weight was due to marathon training, but when I started to think about my diet over the past few months, I noticed that my eating habits were a lot more “laid-back” on the weekends. During the week, my eating habits were pretty healthy. I ate lots of fresh produce, whole grains and low-fat protein, but I let loose on the weekends. All I could think about is the fancy multi-course meals, happy hours, barbecues, wedding celebrations … let’s just say, I had a really fun summer. I guess I embraced “eat, drink and be merry” to its fullest!
When I was losing weight, I noticed that the scale would plateau every few weeks. I wouldn’t lose any weight, and special events were likely to blame for those plateaus. Even when I was losing weight, I never deprived myself. I’d enjoy a beer at happy hour or a piece of cake at a wedding. Those splurges were worth it to me, so I just accepted that those special times would stall my weight loss a little bit, but I wouldn’t have done it any other way. Eventually, the weight came off -- and stayed off.
Looking back on my weight loss and maintenance over the past several years, I know that I have the most success when I eat consistently. Not necessarily consistently healthy, but consistently balanced with mostly nutritious foods mixed with some fun ones.
How to Cut Calories From Smoothies
Chock-full of fiber and protein, smoothies are one of the most nutritious foods you can eat. Whether you order yours from the local cafe or whip one up in your kitchen, it's fun to get creative and add tons of ingredients. If you're not careful, though, you could end up sipping down 500 calories or more. This is fine if you're using it as a meal replacement, but if you're sipping a smoothie along with your toast-and-eggs breakfast or as an afternoon snack, that's way more calories than you want. It's easy to cut out calories without compromising on flavor; here's how.
Drink half: Order a smaller size, cut your recipe in half, or share the other half with a friend. You'll save 150 calories or more.
Add more greens: Fruits are healthy, but they're not void of calories. You can reduce the amount of fruit slightly and increase the greens like spinach or kale, and it'll still taste fruity without as many calories — you'll end up saving around 50.
Use these fruits: If it's out of the question to reduce the amount of fruit, then choose these fruits that are lower in calories: watermelon, cantaloupe, strawberries, peaches, grapefruit, and oranges.
Drink half: Order a smaller size, cut your recipe in half, or share the other half with a friend. You'll save 150 calories or more.
Add more greens: Fruits are healthy, but they're not void of calories. You can reduce the amount of fruit slightly and increase the greens like spinach or kale, and it'll still taste fruity without as many calories — you'll end up saving around 50.
Use these fruits: If it's out of the question to reduce the amount of fruit, then choose these fruits that are lower in calories: watermelon, cantaloupe, strawberries, peaches, grapefruit, and oranges.
How to Lose Back Fat and Armpit Fat
When starting out on a weight loss plan, it is common to want to lose fat from certain areas, including your back and armpits. Unfortunately, according to the American Council on Exercise, spot-reduction of fat isn't possible, as training a certain muscle won't necessarily burn fat from that particular area. The only way to lose fat from your back and armpits is to follow a plan which targets whole-body fat loss, and includes exercises for your problem areas that tone and increase the size of your muscles.
Step 1
Plan your calories carefully. In order to lose fat, you need to be in a calorie deficit, which means eating fewer calories than you burn, which forces your body to burn fat for fuel. The United States Department of Agriculture recommends that women should consume between 1,800 and 2,400 calories per day, and men between 2,000 and 3,000, although both of these amounts depend on your activity levels. Start by consuming around the mid-point of your suggested calorie intake, monitor your progress weekly, and adjust your intake as needed.
Step 1
Plan your calories carefully. In order to lose fat, you need to be in a calorie deficit, which means eating fewer calories than you burn, which forces your body to burn fat for fuel. The United States Department of Agriculture recommends that women should consume between 1,800 and 2,400 calories per day, and men between 2,000 and 3,000, although both of these amounts depend on your activity levels. Start by consuming around the mid-point of your suggested calorie intake, monitor your progress weekly, and adjust your intake as needed.
Obesity Linked to Infertility in Women
Obesity is a known risk factor for ovulation problems, but it also contributes to infertility in women who ovulate normally, new research shows.
Women in the study who were severely obese were 43% less likely to achieve pregnancy than normal-weight women or women who were considered overweight but not obese during the yearlong study.
The study is among the first to examine the relationship between body weight and infertility in women who ovulate, says researcher Jan Willem van der Steeg, MD, of Amsterdam's Academic Medical Center.
"We found that obesity is an additional risk factor for infertility in women who have regular [menstrual] cycles," he tells WebMD. "This is important given the increase in obesity worldwide."
Obesity and Infertility
Van der Steeg and colleagues followed 3,029 couples who were having trouble conceiving on their own.
All the couples had spent a year or more trying to conceive, and none had obvious reasons for fertility problems -- the women were ovulating and had at least one functioning fallopian tube, and the men had normal semen analyses.
The couples were followed until pregnancy was achieved or until they started fertility treatments. In addition to a fertility history, the women's weight, height, and smoking status were measured at study entry.
Women in the study who were severely obese were 43% less likely to achieve pregnancy than normal-weight women or women who were considered overweight but not obese during the yearlong study.
The study is among the first to examine the relationship between body weight and infertility in women who ovulate, says researcher Jan Willem van der Steeg, MD, of Amsterdam's Academic Medical Center.
"We found that obesity is an additional risk factor for infertility in women who have regular [menstrual] cycles," he tells WebMD. "This is important given the increase in obesity worldwide."
Obesity and Infertility
Van der Steeg and colleagues followed 3,029 couples who were having trouble conceiving on their own.
All the couples had spent a year or more trying to conceive, and none had obvious reasons for fertility problems -- the women were ovulating and had at least one functioning fallopian tube, and the men had normal semen analyses.
The couples were followed until pregnancy was achieved or until they started fertility treatments. In addition to a fertility history, the women's weight, height, and smoking status were measured at study entry.
4 Weight-Loss Rules For Your Morning Meal
Skipping meals is never a good weight-loss strategy, especially when it come to breakfast. Eating in the morning wakes up your metabolism, helping you burn more calories throughout your day. A solid first meal of the day also helps keep you feeling satiated so you eat fewer calories later. If you’re working to drop pounds, keep in mind these four breakfast rules.
Eat breakfast within 1 hour of waking: We know that regular breakfast eaters are less likely to be overweight, but the timing of your first meal is important, too. It’s best to eat breakfast within an hour of waking. An early breakfast helps maintain your circadian rhythm and boosts your metabolism early.
Go for protein, not sugar: While pancakes dripping with syrup sounds scrumptious for a Sunday brunch, it’s not something you should devour regularly for breakfast. High-protein choices, like eggs, Greek yogurt, whole grains, and nuts, are lower in calories and provide more energy than a sugary pick-me-up. Here are some breakfasts featuring whole grains, and if you love eggs, try POPSUGAR Food’s recipe for a black bean omelet for a double shot of protein.
Eat breakfast within 1 hour of waking: We know that regular breakfast eaters are less likely to be overweight, but the timing of your first meal is important, too. It’s best to eat breakfast within an hour of waking. An early breakfast helps maintain your circadian rhythm and boosts your metabolism early.
Go for protein, not sugar: While pancakes dripping with syrup sounds scrumptious for a Sunday brunch, it’s not something you should devour regularly for breakfast. High-protein choices, like eggs, Greek yogurt, whole grains, and nuts, are lower in calories and provide more energy than a sugary pick-me-up. Here are some breakfasts featuring whole grains, and if you love eggs, try POPSUGAR Food’s recipe for a black bean omelet for a double shot of protein.
Monday, 22 July 2013
35 Summer Foods Under 90 Calories (Part 2)
Starfruit
Your carefree summer won't have consequences with this island-inspired indulgence.
One large starfruit—similar in taste and texture to a pineapple—is 38 calories.
Dry-Roasted Peanuts
Summer baseball games and boardwalk adventures are a must for summer fun, but be wary of tempting foods, like corn dogs or nachos.
If you're craving a little something salty, opt for a bag of peanuts. Just 12 dry-roasted peanuts are 72 calories. Plus, they're fun to crack!
Grilled Halibut, Bay Leaf, and Lemon Kebabs
Mini skewers of halibut, fresh lemon slices, and bay leaves add a fancy touch to a casual weekend barbecue. And, they're quick and easy to make!
Halibut is one of the best sources of selenium, a powerful disease-fighting antioxidant.
Two skewers are 90 calories.
Green seedless grapes
This little oval fruit is a delicious and healthy poolside snack. Pluck half a cup of green seedless grapes in your mouth for 52 calories.
Tip: For an even cooler treat, freeze grapes first, then serve.
Your carefree summer won't have consequences with this island-inspired indulgence.
One large starfruit—similar in taste and texture to a pineapple—is 38 calories.
Dry-Roasted Peanuts
Summer baseball games and boardwalk adventures are a must for summer fun, but be wary of tempting foods, like corn dogs or nachos.
If you're craving a little something salty, opt for a bag of peanuts. Just 12 dry-roasted peanuts are 72 calories. Plus, they're fun to crack!
Grilled Halibut, Bay Leaf, and Lemon Kebabs
Mini skewers of halibut, fresh lemon slices, and bay leaves add a fancy touch to a casual weekend barbecue. And, they're quick and easy to make!
Halibut is one of the best sources of selenium, a powerful disease-fighting antioxidant.
Two skewers are 90 calories.
Green seedless grapes
This little oval fruit is a delicious and healthy poolside snack. Pluck half a cup of green seedless grapes in your mouth for 52 calories.
Tip: For an even cooler treat, freeze grapes first, then serve.
35 Summer Foods Under 90 Calories (Part 1)
Guilt-free grazing
You trained hard to get in shape for summer, so don't let tempting summer foods get in the way. Here are 35 delicious summer treats, snacks, and drinks that are low in calories.
Fruit Kebab with Chocolate Drizzle
This colorful and juicy treat will satisfy any sweet tooth. Snack on one fruit kebab for 62 calories.
How to make: 1 strawberry; 1 piece each kiwi, cantaloupe, pineapple; and 2 blueberries skewered and drizzled with 1 tsp. Hershey's chocolate syrup.
Yellow Tomato Gazpacho in Cucumber Cups
Take advantage of ripe lycopene-rich summer tomatoes and make these cute cucumber cups stuffed with yellow tomato gazpacho.
Crunch on four cucumber cups for just 80 calories.
You trained hard to get in shape for summer, so don't let tempting summer foods get in the way. Here are 35 delicious summer treats, snacks, and drinks that are low in calories.
Fruit Kebab with Chocolate Drizzle
This colorful and juicy treat will satisfy any sweet tooth. Snack on one fruit kebab for 62 calories.
How to make: 1 strawberry; 1 piece each kiwi, cantaloupe, pineapple; and 2 blueberries skewered and drizzled with 1 tsp. Hershey's chocolate syrup.
Yellow Tomato Gazpacho in Cucumber Cups
Take advantage of ripe lycopene-rich summer tomatoes and make these cute cucumber cups stuffed with yellow tomato gazpacho.
Crunch on four cucumber cups for just 80 calories.
Do I Really Need to Eat Breakfast?
Why You Need to Eat Breakfast
Starting your day with a meal that combines unprocessed or minimally processed grains (oats, Muesli, quinoa) and protein (Greek yogurt, eggs) improves overall health and your ability to lose weight. Here’s why: Eating breakfast sets your body up to better metabolize lunch through a phenomenon known as the second meal effect. The second meal effect describes a biochemical shift that occurs in your body as a result of eating breakfast that leads to better blood sugar control after lunch. This doesn’t happen when you skip your morning meal. But simply eating breakfast isn’t enough.
What You Should Eat for Breakfast
Most traditional breakfast foods are high in carbohydrates/sugar, low in fat, and low in protein (i.e. a bowl of cereal). If you improve the overall nutritional quality of your breakfast, you’ll reap benefits beyond just the second meal effect. Here’s your simple plan to makeover the morning meal:
1. Improve the quality of carbohydrates you’re eating for breakfast. The Cereal F.A.C.T.S. 2012 report recently released from the Yale Rudd Center for Food Policy & Obesity found that 63 percent of the cereals in commercials viewed by adults have a sugar content higher than 20 percent. Opt for the lower sugar, high fiber, minimally processed breakfast grains (oats, sprouted grain cereals, etc.) for better focus and mental performance throughout the morning.
2. Add protein. Having protein-rich meals throughout the day is a key strategy in maintaining calorie-burning muscles. Plus, one study found that breakfast was the only meal of the day in which increased protein helped in satiety and fullness. Make sure your breakfast contains protein-rich foods like eggs, egg whites, Greek yogurt, or a protein shake to reap these two metabolic advantages.
Starting your day with a meal that combines unprocessed or minimally processed grains (oats, Muesli, quinoa) and protein (Greek yogurt, eggs) improves overall health and your ability to lose weight. Here’s why: Eating breakfast sets your body up to better metabolize lunch through a phenomenon known as the second meal effect. The second meal effect describes a biochemical shift that occurs in your body as a result of eating breakfast that leads to better blood sugar control after lunch. This doesn’t happen when you skip your morning meal. But simply eating breakfast isn’t enough.
What You Should Eat for Breakfast
Most traditional breakfast foods are high in carbohydrates/sugar, low in fat, and low in protein (i.e. a bowl of cereal). If you improve the overall nutritional quality of your breakfast, you’ll reap benefits beyond just the second meal effect. Here’s your simple plan to makeover the morning meal:
1. Improve the quality of carbohydrates you’re eating for breakfast. The Cereal F.A.C.T.S. 2012 report recently released from the Yale Rudd Center for Food Policy & Obesity found that 63 percent of the cereals in commercials viewed by adults have a sugar content higher than 20 percent. Opt for the lower sugar, high fiber, minimally processed breakfast grains (oats, sprouted grain cereals, etc.) for better focus and mental performance throughout the morning.
2. Add protein. Having protein-rich meals throughout the day is a key strategy in maintaining calorie-burning muscles. Plus, one study found that breakfast was the only meal of the day in which increased protein helped in satiety and fullness. Make sure your breakfast contains protein-rich foods like eggs, egg whites, Greek yogurt, or a protein shake to reap these two metabolic advantages.
4 Weeks to a Better Body
MONDAY
Target your butt, legs, and abs.
What to do:
20 minutes of cardio activity
If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.
20 squats
To do: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.
20 lunges
To do: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.
25 dead lifts
To do: Stand with your arms hanging in front of your body with a three- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.
40 crunches
40 reverse curls
To do: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor.
How to Get Rid of Underarm Fat
People can gain weight anywhere on the body, and the underarm region is no exception. Fat in that area can be unsightly and embarrassing. It is possible to lose the "double wave" via a combination of diet and exercise to burn the fat all over one's body. Read the following steps to start getting tank top ready.
1. Build muscle tone around your arms. Doing exercises that build muscle in your arms and surrounding areas will help tone the area regardless of your weight.
While you can't spot-reduce fat by working an area, you can increase the area's muscle size, which will make those areas appear leaner. For your back, perform exercises like barbell rows, back extensions and face pulls, and concentrate on chin-ups, flyes and push-ups for your armpits. Aim to do two exercises for each area per session, and stick to three to five sets of eight to 12 repetitions[1].
Use smaller weights to tone and lengthen muscles. Use heavier weights to build larger, bulkier ones.
Pilates is a great way to tone this trouble area. Make sure to work the muscles in your arms on all planes and levels. You should be working above your head, out in front of you, behind, pushing and pulling.
Read more:
1. Build muscle tone around your arms. Doing exercises that build muscle in your arms and surrounding areas will help tone the area regardless of your weight.
While you can't spot-reduce fat by working an area, you can increase the area's muscle size, which will make those areas appear leaner. For your back, perform exercises like barbell rows, back extensions and face pulls, and concentrate on chin-ups, flyes and push-ups for your armpits. Aim to do two exercises for each area per session, and stick to three to five sets of eight to 12 repetitions[1].
Use smaller weights to tone and lengthen muscles. Use heavier weights to build larger, bulkier ones.
Pilates is a great way to tone this trouble area. Make sure to work the muscles in your arms on all planes and levels. You should be working above your head, out in front of you, behind, pushing and pulling.
Read more:
Friday, 12 July 2013
The Surprising Way to Cut Calories
Scarfing a sandwich at your desk hardly qualifies as a lunch break. Eating slowly at lunch can help you reduce midafternoon snacking, according to a new study published in the journal Appetite.
When people chewed each bite of their lunchtime sandwich for 30 seconds, they ate less than half as much candy later in the afternoon as those who chewed at their normal pace.
Slow eating may help you encode the meal into your memory, making it so satisfying that you don’t desire as much food later in the day, says study author Suzanne Higgs, Ph.D., of the University of Birmingham in the U.K.
Here’s one way to start: Sip water between bites. You’ll stay hydrated, keeping you from confusing dehydration with hunger and slowing the bites you take.
When people chewed each bite of their lunchtime sandwich for 30 seconds, they ate less than half as much candy later in the afternoon as those who chewed at their normal pace.
Slow eating may help you encode the meal into your memory, making it so satisfying that you don’t desire as much food later in the day, says study author Suzanne Higgs, Ph.D., of the University of Birmingham in the U.K.
Here’s one way to start: Sip water between bites. You’ll stay hydrated, keeping you from confusing dehydration with hunger and slowing the bites you take.
CUCUMBERS & PINEAPPLE JUICE TO LOSE WEIGHT
Photo Credit Jupiterimages/Comstock/Getty Images
Fad diets and trendy food combinations for weight loss come and go, yet somehow those extra pounds remain a constant. Cucumbers have long been considered a dieter’s friend because of their high water content and low calorie count. Cucumbers and pineapple used in conjunction with a healthy diet and active lifestyle can certainly support your weight loss efforts.
Cucumber Facts
Cucumbers are made mostly of water. They have very little trace nutrients, mostly concentrated in the peel. According to Pennsylvania State University professor of nutrition Barbara Rolls, foods that are low-density and contain a lot of water make us feel full longer. Hunger is one of the biggest challenges to successful weight loss, so snacking on cucumbers may fill you up while keeping your calorie count down. Six to eight cucumber slices contain only five calories, making them an excellent snack choice as a snack or side dish.
Fad diets and trendy food combinations for weight loss come and go, yet somehow those extra pounds remain a constant. Cucumbers have long been considered a dieter’s friend because of their high water content and low calorie count. Cucumbers and pineapple used in conjunction with a healthy diet and active lifestyle can certainly support your weight loss efforts.
Cucumber Facts
Cucumbers are made mostly of water. They have very little trace nutrients, mostly concentrated in the peel. According to Pennsylvania State University professor of nutrition Barbara Rolls, foods that are low-density and contain a lot of water make us feel full longer. Hunger is one of the biggest challenges to successful weight loss, so snacking on cucumbers may fill you up while keeping your calorie count down. Six to eight cucumber slices contain only five calories, making them an excellent snack choice as a snack or side dish.
Ask the Diet Doctor: Fat-Burning Foods
Q: Are there any diet changes that I can make that will actually boost my metabolism, or is that just hype?
A: Generally the claim of “fat-burning foods” is technically incorrect, as most foods don’t proactively elicit increases in calorie burning but instead create a physiological environment in which fat burning is more easily accomplished. Broccoli, for example, doesn’t increase your metabolic rate, but it is a low-calorie food that contains slow digesting carbohydrates, fiber, and phytochemicals that may help clear excess estrogen. All of these things can make weight loss more efficient.
There are, however, a small handful of actual fat-melting foods, foods that when eaten increase your body’s calorie- and fat-burning ability. The two most popular and well known are green tea and hot peppers.
EGCG, an antioxidant in green tea, can boost fat burn and weight loss when combined with caffeine—which just happens to naturally be the case with green tea.
Hot peppers contain the antioxidant capsaicin, which can increase fat oxidation (i.e. fat burning). The only disadvantage to capsaicin is that you need to take it in supplement form to reap its benefits.
And, according to a new study published in the American Journal of Clinical Nutrition, monounsaturated fats—such as those found in olive oil and avocados—should be added to the list of foods that help you burn more calories.
A: Generally the claim of “fat-burning foods” is technically incorrect, as most foods don’t proactively elicit increases in calorie burning but instead create a physiological environment in which fat burning is more easily accomplished. Broccoli, for example, doesn’t increase your metabolic rate, but it is a low-calorie food that contains slow digesting carbohydrates, fiber, and phytochemicals that may help clear excess estrogen. All of these things can make weight loss more efficient.
There are, however, a small handful of actual fat-melting foods, foods that when eaten increase your body’s calorie- and fat-burning ability. The two most popular and well known are green tea and hot peppers.
EGCG, an antioxidant in green tea, can boost fat burn and weight loss when combined with caffeine—which just happens to naturally be the case with green tea.
Hot peppers contain the antioxidant capsaicin, which can increase fat oxidation (i.e. fat burning). The only disadvantage to capsaicin is that you need to take it in supplement form to reap its benefits.
And, according to a new study published in the American Journal of Clinical Nutrition, monounsaturated fats—such as those found in olive oil and avocados—should be added to the list of foods that help you burn more calories.
Tuesday, 9 July 2013
The Ultimate Summer 7-Day Diet Plan
If we had a penny for each time we heard the phrase "bikini body" this summer, we'd be very, very rich. And here's the thing: Your stellar swimsuit bod is completely attainable thanks to a consistent, fat-blasting workout routine and the right diet plan. We worked with Miraval Resorts' registered dietician Junelle Lupiani to create a satisfying, comprehensive week-long plan that will leave you full, healthy, and one step closer to that summer body of your dreams.
By Maura Brannigan
Monday
Breakfast
1 head of romaine lettuce
1 handful spinach
1 cup frozen berries
½ cup water
Lunch
1 head of romaine
1 cup hummus (purchase this pre-made)
1 sliced cucumber
1 tablespoon cold-expeller pressed olive oil
Squeezed fresh lemon
Dinner
1 cup French green lentils
1 cup wild rice
1 cup roasted vegetables
Snacks
½ baked sweet potato topped with ¼ cup granola
Cheats
2 tablespoons dried cranberries
HOW TO GET RID OF SHOULDER FAT
Shoulder fat doesn't get talked about as much as stomach or leg fat, but that doesn't mean it isn't as frustrating when it develops. You have to take care of this fat the same way you would with any other location--with diet and exercise. The exercise part involves some specific routines to hit the shoulders at different angles. This can cause muscle growth, which can increase your metabolism, and it can also creates better definition.
Step 1
Reduce your intake of empty-calorie foods. Avoid cakes, cookies, deep fried foods, fast food, dressings and heavy creamed sauces. Eat nothing but fruits, veggies, chicken breasts, lean beef, whole grains, beans and low-fat dairy products.
Step 2
Execute a set of military presses with a barbell. Stand with your feet shoulder-width apart and hold the barbell at chest height with a wide grip. Press the barbell straight above your head until your elbows are almost locked out. Lower the bar back to the top of your chest and repeat.
Step 3
Elevate your shoulders to do shrugs. Stand with your feet shoulder-width apart and hold the dumbbells down at your sides with your palms facing in. Keep your arms straight and lift your shoulders up in the air. Hold for a second, lower them back down, and repeat.
Wednesday, 26 June 2013
Healthy Foods to Soothe a Hangover
The best foods for hangovers
From Health magazine After a long night of partying, nothing looks more appetizing than a juicy burger or a plate full of eggs and bacon. Beware, though: Greasy comfort food may ease your throbbing temples, but it certainly won't do your waistline any favors.
You can satisfy morning-after cravings without doing damage to your diet. Try these lighter takes on your favorite hangover remedies.
Breakfast sandwich
If you crave…
A bacon, egg, and cheese sandwich on a bagel (520 calories)
Try this instead: An open-faced egg sandwich made with 3 egg whites, one half-cup sautéed veggies, and 1 ounce feta cheese on a slice of whole-wheat toast (258 calories)
Burgers
If you crave…
A large cheeseburger and fries (1,110 calories)
Try this instead: A quarter-pound hamburger patty on lettuce, topped with onion, tomato, and pickles; and a handful of fries (460 calories)
From Health magazine After a long night of partying, nothing looks more appetizing than a juicy burger or a plate full of eggs and bacon. Beware, though: Greasy comfort food may ease your throbbing temples, but it certainly won't do your waistline any favors.
You can satisfy morning-after cravings without doing damage to your diet. Try these lighter takes on your favorite hangover remedies.
Breakfast sandwich
If you crave…
A bacon, egg, and cheese sandwich on a bagel (520 calories)
Try this instead: An open-faced egg sandwich made with 3 egg whites, one half-cup sautéed veggies, and 1 ounce feta cheese on a slice of whole-wheat toast (258 calories)
Burgers
If you crave…
A large cheeseburger and fries (1,110 calories)
Try this instead: A quarter-pound hamburger patty on lettuce, topped with onion, tomato, and pickles; and a handful of fries (460 calories)
Can Chewing Gum Help You Drop Pounds?
Reaching for a stick of gum to curb your cravings may do more harm than good: Chewing minty gum before a meal can actually set you up to make less nutritious food choices, according to a new study in the journal Eating Behaviors.
Researchers from the University at Buffalo wanted to know if there was any truth to the commonly held conception that chewing gum can reduce hunger and help you lose weight. In their first experiment, 44 participants each went through three sessions: One where they chewed minty gum, one where they chewed fruity gum, and one where they didn’t chew any gum. After each session, they filled out a survey and played games that rewarded them with either healthy or unhealthy foods (they were free to choose which game to play). On average, participants reported a decrease in hunger after chewing gum. The problem: After chewing the minty gum, they ate smaller quantities of the healthy foods—but still ate the same amount of junk foods as they had after chewing the fruity gum or no gum at all. So that stick of spearmint might curb your hunger, but it’ll also make you pick a bag of chips over an orange.
In the second experiment, 54 participants were given food diaries to keep for three weeks. For two of those weeks, they were told to chew gum before every single snack, meal, and drink they had (except for calorie-free drinks, like water or black coffee). One week they chewed Eclipse mint gum, and the other week they chewed Nutratrim mint gum, which is marketed as a diet supplement. Surprisingly, people ate fewer snacks or meals but consumed more calories per meal during both gum-chewing weeks. They also took in much fewer nutrients during those weeks, since they weren’t snacking on fruits and veggies as much. Overall, the total calories for each week stayed about the same, which pretty much debunks the chewing gum myth—not to mention the claims attached to the weight-loss gum.
Researchers from the University at Buffalo wanted to know if there was any truth to the commonly held conception that chewing gum can reduce hunger and help you lose weight. In their first experiment, 44 participants each went through three sessions: One where they chewed minty gum, one where they chewed fruity gum, and one where they didn’t chew any gum. After each session, they filled out a survey and played games that rewarded them with either healthy or unhealthy foods (they were free to choose which game to play). On average, participants reported a decrease in hunger after chewing gum. The problem: After chewing the minty gum, they ate smaller quantities of the healthy foods—but still ate the same amount of junk foods as they had after chewing the fruity gum or no gum at all. So that stick of spearmint might curb your hunger, but it’ll also make you pick a bag of chips over an orange.
In the second experiment, 54 participants were given food diaries to keep for three weeks. For two of those weeks, they were told to chew gum before every single snack, meal, and drink they had (except for calorie-free drinks, like water or black coffee). One week they chewed Eclipse mint gum, and the other week they chewed Nutratrim mint gum, which is marketed as a diet supplement. Surprisingly, people ate fewer snacks or meals but consumed more calories per meal during both gum-chewing weeks. They also took in much fewer nutrients during those weeks, since they weren’t snacking on fruits and veggies as much. Overall, the total calories for each week stayed about the same, which pretty much debunks the chewing gum myth—not to mention the claims attached to the weight-loss gum.
HOW TO INCREASE BREAST SIZE NATURALLY BY EXERCISE AND EATING
Many women want larger breasts, but find it difficult to buy flattering clothes due to a flat chest. Estrogen is the main hormone responsible for breast growth and development. As a teen, a girl will start to grow breast tissue and usually require larger bra sizes each year. Some girls might hit a plateau during breast development. While the exact reason for underdeveloped breasts is unknown, some speculate that this is due to a decrease in estrogen in the female body and an increase in testosterone. Certain foods and exercises can help reverse these problems.
Exercise
Step 1
Hold a 5 lb. weight in each hand while sitting in a straight-back chair. Allow your arms to hang at your sides with your back straight. Lift the weights outward until your arms are aligned with your shoulder line. Hold for the count of five and release, returning to the starting position. Do three sets of five repetitions daily.
Step 2
Perform pushups regularly to help build muscle in your chest. Lying on your stomach, place your palms flat with your elbows bent at shoulder level. Straighten your legs behind you or rest your knees on the floor with your back straight. Lift yourself up with your palms and hold for the count of three. Lower your body back to starting position, repeating the process for two to three sets of five repetitions.
Step 3
Lie on your back on a bench or low table. Hold a 5 lb. weight in each hand with your arms outstretched beside you, parallel with your shoulders. Slowly lift your weights up above you until your arms meet, keeping them straight. Return your arms to starting position and repeat for three sets of 10 reps each.
Foods
Step 1
Eat plenty of fresh fruits, vegetables and whole grains to prevent overproduction of testosterone, which inhibits natural breast growth. It is mainly found in small increments in the female body. Women who overproduce testosterone soon develop male attributes such as minimal breast tissue.
Step 2
Consume plant estrogens such as soybeans, kidney beans and peas. These foods are rich in plant estrogens, which enhance your natural estrogen production. Estrogen is responsible for breast tissue growth. Plant estrogens are not the same as the synthetic estrogens used in hormone replacement therapies and have not been linked to breast cancer or other health concerns.
Step 3
Add fresh herbs to your daily diet through food or supplements. Fenugreek and wild yam have been touted as aids for breast growth by stimulating tissue growth. Saw palmetto helps increase digestion and distribute good fats from food to the breasts, while fennel increases milk production in young mothers, thus making the breasts appear larger.
Exercise
Step 1
Hold a 5 lb. weight in each hand while sitting in a straight-back chair. Allow your arms to hang at your sides with your back straight. Lift the weights outward until your arms are aligned with your shoulder line. Hold for the count of five and release, returning to the starting position. Do three sets of five repetitions daily.
Step 2
Perform pushups regularly to help build muscle in your chest. Lying on your stomach, place your palms flat with your elbows bent at shoulder level. Straighten your legs behind you or rest your knees on the floor with your back straight. Lift yourself up with your palms and hold for the count of three. Lower your body back to starting position, repeating the process for two to three sets of five repetitions.
Step 3
Lie on your back on a bench or low table. Hold a 5 lb. weight in each hand with your arms outstretched beside you, parallel with your shoulders. Slowly lift your weights up above you until your arms meet, keeping them straight. Return your arms to starting position and repeat for three sets of 10 reps each.
Foods
Step 1
Eat plenty of fresh fruits, vegetables and whole grains to prevent overproduction of testosterone, which inhibits natural breast growth. It is mainly found in small increments in the female body. Women who overproduce testosterone soon develop male attributes such as minimal breast tissue.
Step 2
Consume plant estrogens such as soybeans, kidney beans and peas. These foods are rich in plant estrogens, which enhance your natural estrogen production. Estrogen is responsible for breast tissue growth. Plant estrogens are not the same as the synthetic estrogens used in hormone replacement therapies and have not been linked to breast cancer or other health concerns.
Step 3
Add fresh herbs to your daily diet through food or supplements. Fenugreek and wild yam have been touted as aids for breast growth by stimulating tissue growth. Saw palmetto helps increase digestion and distribute good fats from food to the breasts, while fennel increases milk production in young mothers, thus making the breasts appear larger.
How to Burn Calories Without Exercise
Slim-Down Ideas
Splurging on a gym membership isn't the only way to weight loss. What you eat is obviously important, but how you eat can also help you reach your goal weight. Click through for nutrition tips that could help boost your metabolism. Try these pointers for yourself and you could drop 10 pounds—no sweat!
Rev Up Your Metabolism with...
Healthy Fats
Research has found that eating fat for breakfast turns on your fat-burning switch and helps your body use more calories all day long.
Try these foods in the A.M.:
2 eggs cooked in 1 Tbsp olive or canola oil
2 Tbsp peanut butter on whole-wheat toast
Sliced avocado on English muffin with 1 slice of cheese
Cold Water
One study showed that drinking two 8-oz glasses of water increased metabolism by 30%—and cold water boosted the burn a bit more.
Sip a glass of water (or unsweetened iced tea, which will also give you a shot of caffeine) with each meal. For added flavor—and vitamin C—drop sliced lemon into a pitcher of water and let it sit overnight in the fridge before drinking.
Whole Grains
Research shows that your body uses more calories digesting fresh foods, like whole grains, versus the processed stuff.
Transition to whole grains by following the "half" rule. In pasta dishes, start out by using half whole-grain and half white. Mix your regular cereal with ½ cup of the high-fiber variety (at least 3 g per serving).
Spices
Ginger and cinnamon raise your body temperature, so your metabolism speeds up slightly to cool it down.
Sprinkle 1 tsp grated ginger into oatmeal, smoothies and lemon-lime seltzer. Add a pinch of cinnamon to a bowl of butternut squash soup.
Splurging on a gym membership isn't the only way to weight loss. What you eat is obviously important, but how you eat can also help you reach your goal weight. Click through for nutrition tips that could help boost your metabolism. Try these pointers for yourself and you could drop 10 pounds—no sweat!
Rev Up Your Metabolism with...
Healthy Fats
Research has found that eating fat for breakfast turns on your fat-burning switch and helps your body use more calories all day long.
Try these foods in the A.M.:
2 eggs cooked in 1 Tbsp olive or canola oil
2 Tbsp peanut butter on whole-wheat toast
Sliced avocado on English muffin with 1 slice of cheese
Cold Water
One study showed that drinking two 8-oz glasses of water increased metabolism by 30%—and cold water boosted the burn a bit more.
Sip a glass of water (or unsweetened iced tea, which will also give you a shot of caffeine) with each meal. For added flavor—and vitamin C—drop sliced lemon into a pitcher of water and let it sit overnight in the fridge before drinking.
Whole Grains
Research shows that your body uses more calories digesting fresh foods, like whole grains, versus the processed stuff.
Transition to whole grains by following the "half" rule. In pasta dishes, start out by using half whole-grain and half white. Mix your regular cereal with ½ cup of the high-fiber variety (at least 3 g per serving).
Spices
Ginger and cinnamon raise your body temperature, so your metabolism speeds up slightly to cool it down.
Sprinkle 1 tsp grated ginger into oatmeal, smoothies and lemon-lime seltzer. Add a pinch of cinnamon to a bowl of butternut squash soup.
3 Common Detox Myths
Detox Myth 1: Certain liquid diets can push out toxins.
Nope. No fad diet can eliminate harmful invaders faster than your built-in clean-up crew (the liver, kidneys, and colon). "The best 'cleansing' strategy is a proper diet, regular exercise, and not smoking," says Stephen Dahmer, M.D.
Detox Myth 2: Drinking loads of water detoxes the body.
H2O hydrates the liver and kidneys and encourages toxins to leave the body via urination. However. . .guzzling excessively in the name of detoxing can be just plain dangerous. Symptoms of "water intoxication" include headache, fatigue, vomiting, and mental disorientation. "Drink nine eight-ounce glasses of water spaced throughout the day," says Connie Diekman, R.D.
Wednesday, 22 May 2013
6 Best Summer Foods for Weight Loss
You don’t need to starve yourself on a wacky fad diet if you want to look better in your shorts or swimsuit this summer.
The secret to weight loss is to choose healthy foods and take in fewer calories than you burn. And it's just easier to make better food choices in summertime, when heavy, high-calorie dishes seem less appealing. The best foods for weight loss in summer are light, refreshing and, most important, keep you out of the hot kitchen.
The single easiest way to trim calories from your summer diet, experts say, is to load up on nature’s bounty. Produce is at its peak in summer. Delicious fruits and vegetables abound at farmers' markets and in your local grocery. Besides being low in calories, produce is loaded with vitamins, minerals, antioxidants, and fiber.
"Enjoy fresh produce in season. You will be thrilled at how fresh, delicious, and satisfying it tastes," says Susan Moores, RD, a St. Paul, Minn. nutrition consultant. "Save the oranges and apples for fall, and load up on fresh berries, melons, greens, tomatoes, zucchini, cucumbers, beets, pea pods, and all the super-nutritious and low-calorie fruits, greens and vegetables that grow in the garden this time of year."
As a bonus, you can forget about portion control when it comes to fresh fruit and vegetables, Moores say.
"Go for it, because it is hard to do much damage to your waistline with these super-nutritious edibles," says Moores
The secret to weight loss is to choose healthy foods and take in fewer calories than you burn. And it's just easier to make better food choices in summertime, when heavy, high-calorie dishes seem less appealing. The best foods for weight loss in summer are light, refreshing and, most important, keep you out of the hot kitchen.
The single easiest way to trim calories from your summer diet, experts say, is to load up on nature’s bounty. Produce is at its peak in summer. Delicious fruits and vegetables abound at farmers' markets and in your local grocery. Besides being low in calories, produce is loaded with vitamins, minerals, antioxidants, and fiber.
"Enjoy fresh produce in season. You will be thrilled at how fresh, delicious, and satisfying it tastes," says Susan Moores, RD, a St. Paul, Minn. nutrition consultant. "Save the oranges and apples for fall, and load up on fresh berries, melons, greens, tomatoes, zucchini, cucumbers, beets, pea pods, and all the super-nutritious and low-calorie fruits, greens and vegetables that grow in the garden this time of year."
As a bonus, you can forget about portion control when it comes to fresh fruit and vegetables, Moores say.
"Go for it, because it is hard to do much damage to your waistline with these super-nutritious edibles," says Moores
High protein breakfast may limit snacking
Overweight/obese, "breakfast skipping," teen girls who ate a high-protein breakfast reduced their unhealthy snacking later in the day, U.S. researchers say.
Heather Leidy of the University of Missouri said the study involved 20 overweight or obese adolescent females ages 18-20 who either skipped breakfast, consumed a high-protein breakfast consisting of eggs and lean beef, or ate a normal-protein breakfast of ready-to-eat cereal. Each breakfast consisted of 350 calories and was matched for dietary fat, fiber, sugar and energy density, but the high-protein breakfast contained 35 grams of protein, Leidy said.
Study participants completed questionnaires and provided blood samples throughout the day. Prior to dinner, functional magnetic resonance imaging brain scans were performed to track brain signals that control food motivation and reward-driven eating behavior, Leidy said.
The study, published in the American Journal of Clinical Nutrition, found the consumption of the high-protein breakfast led to increased fullness or "satiety" along with reductions in brain activity responsible for controlling food cravings.
The high-protein breakfast also reduced evening snacking on high-fat and high-sugar foods, the study said.
"Eating a protein-rich breakfast impacts the drive to eat later in the day, when people are more likely to consume high-fat or high-sugar snacks," Leidy said in a statement. "These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods."
DRINKS TO MAKE YOU LOSE BODY FAT
Once dieters decide to change their eating habits for weight loss purposes, many focus on solid foods alone. However, the amount of calories you ingest from drinks like soda, fruit juice and alcohol may be the true culprit for excess fat storage. Making simple changes to your beverage consumption habits may be the ticket to losing unwanted body fat.
Water
Good old-fashioned water is one of the best drinks to help you lose body fat. Not only is it usually free and helps cleanse toxins out of your body, but it may also help to boost your metabolism. You should drink at least six to eight glasses a day. Try sprucing it up with a splash of lemon or lime to give it a zesty flavor.
Green Tea
Green tea offers a wide variety of chemicals and compounds that help you fight body fat. Caffeine is one of the main ingredients, but EGCG and catechins are two other fat-burning contents of green tea. A study published in the "Journal of Nutrition" found that green tea combined with regular exercise helped to stimulate body fat loss, particularly around the midsection.
HOW TO GET SKINNY LEGS FAST WITH EXERCISES
If you want to slim down your legs, make modifications to your workout routine. An effective lower-body workout should include exercises to activate your quadriceps, hamstrings, glutes and calves. Because it is not possible to spot-reduce weight, you need to reduce your total body weight to trim inches off your legs. Include high-intensity leg workouts in your full-body exercise routine and follow a balanced, healthy diet to help you get skinny legs fast.
Step 1
Train your legs two times per week. Include exercises to target each muscle in your lower body, including your quadriceps, hamstrings, calves and glutes. Use light to moderate resistance; completing a set of 25 repetitions should be a challenge.
Step 2
Perform sumo squats to tone your quadriceps, hamstrings and glutes while engaging your inner thighs. Stand with your legs slightly wider than shoulder width apart. Hold a barbell with your arms down in front of you. Lower your hips toward the floor until your knees are bent at 90 degrees. Keep your chest elevated throughout the movement. Press your body up until your legs are straight, returning to the starting position. Repeat for three sets of 20 repetitions.
Step 1
Train your legs two times per week. Include exercises to target each muscle in your lower body, including your quadriceps, hamstrings, calves and glutes. Use light to moderate resistance; completing a set of 25 repetitions should be a challenge.
Step 2
Perform sumo squats to tone your quadriceps, hamstrings and glutes while engaging your inner thighs. Stand with your legs slightly wider than shoulder width apart. Hold a barbell with your arms down in front of you. Lower your hips toward the floor until your knees are bent at 90 degrees. Keep your chest elevated throughout the movement. Press your body up until your legs are straight, returning to the starting position. Repeat for three sets of 20 repetitions.
What’s the Best Diet for Men?
How should you eat to look cut on the beach this summer? You might try fasting—if you were a rodent. Mice fed a high-fat diet that fasted for 16 hours a day weighed 28 percent less than a group of rodents that nibbled on an identical diet throughout the day, revealed a new study in the journal Cell Metabolism. Fasting may make metabolism more efficient and burn more fat, the researchers say.
So should you fast? It’s too early to tell exactly how fasting affects human metabolism. Experts agree that the best diet for you is the one that you can stick to. “The way you diet is all about your personal preferences,” says Alan Aragon, M.S., Men’s Health nutrition advisor. “You’ll lose weight on any plan that helps you cut calories.” But you do need some sort of plan in order to shed pounds successfully, Aragon says. (Our pick? The Men’s Health Diet, of course—it’s a real-world plan you can follow for life!)
Here, we examine the benefits—and pitfalls—of three popular ways to eat.
Diet Plan: Six small meals
You eat small, 300-calorie meals six times a day. The problem: It’s easy to overeat. “Many people think that every meal has to be a balanced mix of protein, starch, and veggies, but that’s when those meals become too big,” says Aragon. Not to mention, 300 calories looks puny on your plate.
So should you fast? It’s too early to tell exactly how fasting affects human metabolism. Experts agree that the best diet for you is the one that you can stick to. “The way you diet is all about your personal preferences,” says Alan Aragon, M.S., Men’s Health nutrition advisor. “You’ll lose weight on any plan that helps you cut calories.” But you do need some sort of plan in order to shed pounds successfully, Aragon says. (Our pick? The Men’s Health Diet, of course—it’s a real-world plan you can follow for life!)
Here, we examine the benefits—and pitfalls—of three popular ways to eat.
Diet Plan: Six small meals
You eat small, 300-calorie meals six times a day. The problem: It’s easy to overeat. “Many people think that every meal has to be a balanced mix of protein, starch, and veggies, but that’s when those meals become too big,” says Aragon. Not to mention, 300 calories looks puny on your plate.
7 Diet Myths Exposed
Drinking and eating myths debunked. They say you should banish late-night meals, slave over old-fashioned oatmeal, and stop after one bite of dessert. Obviously, "they" don't live in the real world
Most of the time, nutritionists and dietitians are full of brilliant ideas that help you eat healthier, stay slimmer, and live longer. But every once in a while, food gurus forget that the rest of us have limited time, funds, and willpower. That's when they spit out wonky bits of wisdom like "Ask your waiter to wrap half your entrée before you start eating." Yeah, he'd be happy to--right after he sticks his thumb in your salade Niçoise. We collected seven of the hardest-to-swallow expert suggestions and replaced them with equally healthy tips that a normal person can actually use. Because unless your name is Jessica Seinfeld, you're not going to spend every second fretting about what goes on your plate.
The advice: Chug eight glasses of water a day.
Why it's useless: Peeing every 20 minutes seriously interferes with life.
The real deal: Believe it or not, the eight-glass quota isn't etched in stone. Yes, we need to be well-hydrated, but if your urine is clear or close to it, you're probably getting enough fluids. If your No. 1 is neon yellow, lighten things up by adding one or two glasses a day. Once your body adjusts to getting more fluid (and you don't have to run to the can every 10 minutes), add another, says Karen Benzinger, R.D., a dietary consultant in Chicago who specializes in health care. And don't forget that all liquids--including tea, juice, even the tonic in your vodka drink--help keep your body sufficiently saturated.
10 EASY WAYS TO LOSE WEIGHT WITHOUT STARVING
1. Always Eat a Man's Breakfast
No more Lucky Charms—you want some protein and fat. Scrambled eggs and a few sausage links will keep you fuller longer than an airy doughnut will.
2. Eat More!
We're talking three good snacks and three healthful meals. But what do you serve during the bowl game if you can't have chips and dip? Mixed nuts—especially almonds—will satisfy your craving for something crunchy while helping to build muscle.
3. Just Say No to Starches
Foods like pasta, white bread, and potatoes make you fat. If you must have pasta, make yours whole-wheat. Same goes for bread, and swap white potatoes for sweet potatoes. Just don't eat too much! A perfect example of a great swap are these crispy sweet potato fries. You'll never go back to regular potatoes.
4. Lift Weights
Yes, you have to hit the gym, and no, lifting beer cans during happy hour doesn't count. The muscles you build will not only improve your performance, they'll stoke your metabolism so you burn calories long after your workout is over.
5. Think Before You Eat
Don't just stuff your face with the stale cookies left over from the holidays, eat what tastes good and what's good for you. Take your time eating; you'll stay fuller longer. Here are 7 ways to harness your hunger from a grumbling stomach.
No more Lucky Charms—you want some protein and fat. Scrambled eggs and a few sausage links will keep you fuller longer than an airy doughnut will.
2. Eat More!
We're talking three good snacks and three healthful meals. But what do you serve during the bowl game if you can't have chips and dip? Mixed nuts—especially almonds—will satisfy your craving for something crunchy while helping to build muscle.
3. Just Say No to Starches
Foods like pasta, white bread, and potatoes make you fat. If you must have pasta, make yours whole-wheat. Same goes for bread, and swap white potatoes for sweet potatoes. Just don't eat too much! A perfect example of a great swap are these crispy sweet potato fries. You'll never go back to regular potatoes.
4. Lift Weights
Yes, you have to hit the gym, and no, lifting beer cans during happy hour doesn't count. The muscles you build will not only improve your performance, they'll stoke your metabolism so you burn calories long after your workout is over.
5. Think Before You Eat
Don't just stuff your face with the stale cookies left over from the holidays, eat what tastes good and what's good for you. Take your time eating; you'll stay fuller longer. Here are 7 ways to harness your hunger from a grumbling stomach.
Thursday, 25 April 2013
Flab fighters
You may have tried a diet or two in hopes of dropping pounds. But a new Harvard study has uncovered a no-diet way to shed: Adding certain foods to your day while nixing others can slim you.
Researchers analyzed eating habits and gains and losses over several years. Based on their findings, we mapped out a sample day that'll lead to weight loss.
Keep up this eating style, and you'll ditch up to 5 pounds in a year.
7:00 a.m.
Skip it
Rise 'n' shine. Forgo your usual O.J. and scone.
You'll lose: .28 pounds a year. The combo of juice and a giant scone each day would pack it on.
Researchers analyzed eating habits and gains and losses over several years. Based on their findings, we mapped out a sample day that'll lead to weight loss.
Keep up this eating style, and you'll ditch up to 5 pounds in a year.
7:00 a.m.
Skip it
Rise 'n' shine. Forgo your usual O.J. and scone.
You'll lose: .28 pounds a year. The combo of juice and a giant scone each day would pack it on.
How to Lose Your Belly Fat Quickly and Naturally
One of the biggest questions I get is "how do I lose my belly fat? I've tried several things but nothing worked". When I ask what you tried I hear 100 daily sit-ups, cutting calories drastically, excess cardio, fat burners, etc.
If you can't lose your belly fat, you're using the wrong approach. You don't need endless sit-ups, supplements, starving yourself or worse surgery. Here are the 10 best ways to lose your belly fat - quickly and naturally.
1. Stop Doing Crunches. Crunches will strengthen your stomach muscles, but won't burn the belly fat that covers your abs. Spot reduction is a myth. You're wasting time & effort doing 200 daily crunches.
Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn't cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.
2. Get Stronger. Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.
Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.
Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.
Spot reduction still doesn't exist, so Squats & Deadlifts won't burn your belly fat directly. However they'll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 5x5. Only takes 3x45mins/week.
If you can't lose your belly fat, you're using the wrong approach. You don't need endless sit-ups, supplements, starving yourself or worse surgery. Here are the 10 best ways to lose your belly fat - quickly and naturally.
1. Stop Doing Crunches. Crunches will strengthen your stomach muscles, but won't burn the belly fat that covers your abs. Spot reduction is a myth. You're wasting time & effort doing 200 daily crunches.
Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn't cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.
2. Get Stronger. Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.
Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.
Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.
Spot reduction still doesn't exist, so Squats & Deadlifts won't burn your belly fat directly. However they'll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 5x5. Only takes 3x45mins/week.
How to Avoid Food Temptation While Dieting
When you start eating a healthy diet to lose weight, temptations – from media, family members, co-workers, to fast food restaurants – to eat “forbbiden” foods will creep up slowly on you every now and then. So how do you resist food temptation and not scupper your best dieting efforts? The answer is surprisingly very simple.
What Can You Do to Resist Food Temptation and Stop Food Cravings?
1. Don’t do your grocery shopping when you’re hungry. If you do, chances are you’ll buy more since everything looks delicious when you crave for food. You’ll also tend to make poorer food choices and grab less wholesome food items unconsciously.
But if you eat before you go to the store, you’ll notice that junk foods just don’t have the same “grab me” appeal. This helps you to save oodles of calories on unhealthy food and unplanned snacking.
Wednesday, 17 April 2013
Can Coconut Water Help Weight Loss?
What Does Coconut Water Do for You?
1. Coconut water contains a variety of minerals and nutrients that helps control blood sugar (glucose) levels leading to weight loss. If blood glucose levels are high, you're more likely to put on weight and losing those extra pounds is much harder.
2. Coconut water is suggested for dieting because it helps boost the metabolic rate of the body. Your metabolic rate will determine how hard or how easy for you to lose weight. An increased metabolic rate means you burn calories faster and pounds will drop quickly.
3. Coconut water is also helpful for people who find it hard to lose weight because of thyroid problems. Coconut water supports health thyroid function, which in turn leads to weight loss.
4. Being a natural diuretic, coconut water increases urine frequency and helps flush out toxins in the body. So if you're prone to water retention, coconut juice will help you to shed a bit of that water weight.
5. When taken in large quantities, coconut water has a laxative effect. Constipation can be one of the many reasons for unwanted weight gain. Your colon and intestine can hold at least ten pounds of waste (feces) built up over the course of time.
6. Coconut water has very little calories (46 calories per cup), no cholesterol and more electrolytes than any sports drink or energy drink. Hence, it's an excellent natural thirst quencher and help replenish the body with potassium, sodium and electrolytes that are lost through sweat. Use coconut water to replace soda drinks, which provides little nutrition and lots of empty calories.
7. Another bonus you get from drinking coconut water regularly is that it hydrates your skin, keeping it firm and supple. Research shows that cyctokinins (plant growth hormones) present in coconut water can have an anti-aging effect and help to minimize age spots and reduce wrinkles.
1. Coconut water contains a variety of minerals and nutrients that helps control blood sugar (glucose) levels leading to weight loss. If blood glucose levels are high, you're more likely to put on weight and losing those extra pounds is much harder.
2. Coconut water is suggested for dieting because it helps boost the metabolic rate of the body. Your metabolic rate will determine how hard or how easy for you to lose weight. An increased metabolic rate means you burn calories faster and pounds will drop quickly.
3. Coconut water is also helpful for people who find it hard to lose weight because of thyroid problems. Coconut water supports health thyroid function, which in turn leads to weight loss.
4. Being a natural diuretic, coconut water increases urine frequency and helps flush out toxins in the body. So if you're prone to water retention, coconut juice will help you to shed a bit of that water weight.
5. When taken in large quantities, coconut water has a laxative effect. Constipation can be one of the many reasons for unwanted weight gain. Your colon and intestine can hold at least ten pounds of waste (feces) built up over the course of time.
6. Coconut water has very little calories (46 calories per cup), no cholesterol and more electrolytes than any sports drink or energy drink. Hence, it's an excellent natural thirst quencher and help replenish the body with potassium, sodium and electrolytes that are lost through sweat. Use coconut water to replace soda drinks, which provides little nutrition and lots of empty calories.
7. Another bonus you get from drinking coconut water regularly is that it hydrates your skin, keeping it firm and supple. Research shows that cyctokinins (plant growth hormones) present in coconut water can have an anti-aging effect and help to minimize age spots and reduce wrinkles.
Thursday, 11 April 2013
5 Easy Ways to Lose Weight This Summer
There are an endless number of "lose weight fast" fad diets. Most of these type of diets promise instant weight loss through pills, magical potions, or starvation strategies. In the long run, most of the fad diets do not work, and often leave dieters less healthy than before.
There are many ways to lose a few extra pounds without making drastic changes. Taking a few proactive steps to burn some extra calories, while developing habits that will eventually help to keep extra weight off, are the keys to successful weight loss. The summer is the perfect time to start. The top five ways to lose weight this summer include tips that can be easily added to anyone's lifestyle, with minimal effort. Weight loss will not come suddenly with these methods, but any of the suggestions will promote a healthier lifestyle. Losing five to ten pounds this summer will be easier with the top five ways to lose weight without really dieting.
1. Pick Up Your Pace
Walk, clean, dance, and get moving if you want to lose weight. Summer months are the perfect time pick up the pace and start to move around. The longer hours of daylight can encourage more physical activity that the darker winter days and evenings in front of the computer or televisions set. Thinking about losing weight, or even dieting while spending 8 hours a day sitting in a chair, will not work.
The best part about moving more is that there are so many easy ways to include more movement in your life. Turning on the radio and dancing a bit, while washing the dishes, or getting outside to mow the lawn will boost your metabolism. House cleaning becomes more interesting when calories can be burned on a three-our floor washing and closet cleaning adventure. It is easier to include short spurts of activity into the day for many people, rather than find the time for a scheduled aerobics class at the gym. Moving in some way, every hour for 10 minutes will add 80 minutes of physical movement and in a day. An after dinner walk for 30 minutes around the neighborhood can provide many health benefits, aside from weight loss.
There are many ways to lose a few extra pounds without making drastic changes. Taking a few proactive steps to burn some extra calories, while developing habits that will eventually help to keep extra weight off, are the keys to successful weight loss. The summer is the perfect time to start. The top five ways to lose weight this summer include tips that can be easily added to anyone's lifestyle, with minimal effort. Weight loss will not come suddenly with these methods, but any of the suggestions will promote a healthier lifestyle. Losing five to ten pounds this summer will be easier with the top five ways to lose weight without really dieting.
1. Pick Up Your Pace
Walk, clean, dance, and get moving if you want to lose weight. Summer months are the perfect time pick up the pace and start to move around. The longer hours of daylight can encourage more physical activity that the darker winter days and evenings in front of the computer or televisions set. Thinking about losing weight, or even dieting while spending 8 hours a day sitting in a chair, will not work.
The best part about moving more is that there are so many easy ways to include more movement in your life. Turning on the radio and dancing a bit, while washing the dishes, or getting outside to mow the lawn will boost your metabolism. House cleaning becomes more interesting when calories can be burned on a three-our floor washing and closet cleaning adventure. It is easier to include short spurts of activity into the day for many people, rather than find the time for a scheduled aerobics class at the gym. Moving in some way, every hour for 10 minutes will add 80 minutes of physical movement and in a day. An after dinner walk for 30 minutes around the neighborhood can provide many health benefits, aside from weight loss.
6 Ways to Burn Your Belly Fat Fast
One of the most common questions I get is how to lose belly fat. Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of –disease-disease-disease.
It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!
1. Sleep
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
2. Short bursts of exercises
1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.
It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!
1. Sleep
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
2. Short bursts of exercises
1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.
Tuesday, 9 April 2013
CAYENNE PEPPER & LEMONADE FOR WEIGHT LOSS
(Depkhoenews)-When you're frustrated by trying to lose weight the healthy way, you may be tempted to try to lose weight the easy way. The Master Cleanse, which involves drinking a lemonade mixture for 10 days, is a detox diet that was not originally intended for weight loss. The diet has circulated in magazines and on the Internet as a quick way to lose weight. And although it may help you drop a few pounds, the weight loss is not sustainable or safe.
History
The Master Cleanse diet is a fad diet that instructs dieters to drink a very low calorie solution of lemon juice, water, cayenne pepper and maple syrup. The diet was created by Stanley Burroughs in the 1950s, who wasn't a doctor. Burroughs was charged with practicing medicine without a license, involuntary manslaughter and illegal sale of cancer treatments when the Master Cleanse proved harmful and dangerous. In 1984, a man with cancer died after Burroughs instructed him to follow the Master Cleanse.
Get a Flat Stomach: Secret Weapons of Weight Loss
(Depkhoenews)-The Abs Diet revolves around a dozen delicious, convenient foods called the Abs Diet Powerfoods. All you need to do is eat the acronym: Almonds and other nuts, Beans and other legumes, Spinach and other green vegetables, Dairy (low-fat), Instant oatmeal, Eggs, Turkey and other lean meats, Peanut butter, Olive oil, Whole-grain breads and cereals, Extra-protein (whey) powder, Raspberries and other berries.
Yup, you read that right: You get to eat healthy protein, healthy fats, healthy carbs—there’s hardly anything you need to give up on this program. Ice cream? Sure, have it. Grilled cheese sandwiches? Yup. They're in.
These are among the best sources of protein, fiber, and all the other ingredients and nutrients that help fight fat. In fact, they're so good for you that they'll just about single-handedly exchange your fat for a toned, lean body and sexy abs. You can base entire meals and snacks around them, but you don't have to. Just be sure to follow these simple rules.
* Incorporate two or three of these foods into each of your meals and at least one of them into each snack.
* Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
* Sneak a little protein into each snack.
Thursday, 4 April 2013
HOW TO AVOID ABSORBING FAT
Blocking fat absorption is one of the keys to losing weight. An important fat blocker is soluble fiber, according to the Dr. Mirkin website. According to Mirkin, soluble fiber binds to fat in the intestines, blocking fat from being absorbed. Eating fiber first, before consuming fatty foods, has the dual benefit of filling you up and helping you achieve satiety while arming your digestive system with fat blockers to prevent fat absorption.
Step 1
Eat a handful of almonds once a day for a snack. According to the website Natural Therapy Pages, almonds lower blood cholesterol levels and may also reduce the body's absorption of fats and carbohydrates.
Step 2
Start each meal with fresh fruit or vegetables. Introduce fiber into your digestive system before consuming fatty foods. Raspberries, pears, apples, almonds, sunflower seed kernels, apricots, and bananas are all foods high in fiber and may be eaten as snacks or prior to a meal. Most Americans consume only 10 to 13 grams of fiber per day. However, women need 21 to 25 and men need 30 to 38 grams of fiber each day for optimum health.
5 Steps to a flat tummy in 7 days
(Depkhoenews)-You've been missing your routine at the gym very often thanks to your busy schedule (or plain laziness) and suddenly you realize that in one week you have to attend a wedding.
You want to wear your favourite saree or figure-hugging dress but are worried about your flabby stomach bulging out. Well, you still have a last option. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days!
Step one:
If you want to build muscle and burn fat at the same time, you have to perform circuit training, three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.
Step two:
You have to work on your abdominal muscles three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.
Friday, 29 March 2013
5 foods to help slim physique
(Depkhoenews)-You do not need to change too much about the way of life to be slim physique. All you need is a smart food choices really pay attention to diet and regular exercise. So rather than stick to a diet, eat foods rich in nutrition and good for health. And if you need a few tips, you can start with five of the following delicious foods.
Apples
Apples are high in fiber, which is not good for the digestive system and reduced cholesterol, but also to create a feeling of fullness while apples have very few calories.
One study found that women who ate three apples or pears in each meal, they lose more weight than those who ate three oat biscuit pieces, although fruits and biscuits contain a fiber equal.
According to Alan Aragon, a nutritionist and author of the book "waist control: the scientific weight loss and muscle gains," hard and crunchy foods can make sense for people to eat more no. He said while chewing your body feel the signs that have it, do you think that you have to eat more and do not really feel hungry.
Almonds
If you are looking for a delicious snack for lunch, a handful of almonds is a wise choice. A 2009 study of the "Journal of American Nutrition" found that women who ate the the almonds least twice a week will be more successful in losing weight than those who do not eat this food.
30 grams of almonds contain 167 calories plus about 6 grams of protein and 3 grams of fiber, which are two nutrients that help you feel full. Furthermore, like apples, almonds and crunchy and the need to chew a lot, so we also have the ability to make you feel like eating more than reality and keeps you full longer.
Salmon
Seafood is also a part of the diet has health benefits. Fat in salmon can increase it. One study found that when dieters ate salmon a few times a week, they lost about 1 kg compared to those who do not eat seafood.
And although salmon contain fat, it contains relatively few calories. A 100g diet only contains 175 calories. Salmon is also high protein foods.
Eggs
There is no doubt that protein, like fiber, is very effective in creating a feeling of fullness. And nothing can compete with egg on your ability to control your weight.
A study revealed that eating eggs for breakfast can help prevent weight gain during the day. A study in 2008 of "International Journal of Obesity" found that when dieters ate two eggs for breakfast five days a week, they lost 65% of body weight compared to those who ate an egg in the morning. Although protein can help you do it whenever you eat it, some scientists suspect that eat more in the morning can help you no more throughout the day.
Tomatoes
Most vegetables are actually good for your diet. What kind of starchy vegetables in particular, such as carrots, celery and spinach contain a lot of fiber. Like other high-fiber foods, they can help you feel full.
So while there are many vegetables that can help you stay in shape slim, tomatoes might be a particularly good choice because it is very delicious. One cup of cooked red tomatoes contain only 43 calories, but it is as delicious as any other calorie-rich foods.
Apples are high in fiber, which is not good for the digestive system and reduced cholesterol, but also to create a feeling of fullness while apples have very few calories.
One study found that women who ate three apples or pears in each meal, they lose more weight than those who ate three oat biscuit pieces, although fruits and biscuits contain a fiber equal.
According to Alan Aragon, a nutritionist and author of the book "waist control: the scientific weight loss and muscle gains," hard and crunchy foods can make sense for people to eat more no. He said while chewing your body feel the signs that have it, do you think that you have to eat more and do not really feel hungry.
Almonds
If you are looking for a delicious snack for lunch, a handful of almonds is a wise choice. A 2009 study of the "Journal of American Nutrition" found that women who ate the the almonds least twice a week will be more successful in losing weight than those who do not eat this food.
30 grams of almonds contain 167 calories plus about 6 grams of protein and 3 grams of fiber, which are two nutrients that help you feel full. Furthermore, like apples, almonds and crunchy and the need to chew a lot, so we also have the ability to make you feel like eating more than reality and keeps you full longer.
Salmon
Seafood is also a part of the diet has health benefits. Fat in salmon can increase it. One study found that when dieters ate salmon a few times a week, they lost about 1 kg compared to those who do not eat seafood.
And although salmon contain fat, it contains relatively few calories. A 100g diet only contains 175 calories. Salmon is also high protein foods.
Eggs
There is no doubt that protein, like fiber, is very effective in creating a feeling of fullness. And nothing can compete with egg on your ability to control your weight.
A study revealed that eating eggs for breakfast can help prevent weight gain during the day. A study in 2008 of "International Journal of Obesity" found that when dieters ate two eggs for breakfast five days a week, they lost 65% of body weight compared to those who ate an egg in the morning. Although protein can help you do it whenever you eat it, some scientists suspect that eat more in the morning can help you no more throughout the day.
Tomatoes
Most vegetables are actually good for your diet. What kind of starchy vegetables in particular, such as carrots, celery and spinach contain a lot of fiber. Like other high-fiber foods, they can help you feel full.
So while there are many vegetables that can help you stay in shape slim, tomatoes might be a particularly good choice because it is very delicious. One cup of cooked red tomatoes contain only 43 calories, but it is as delicious as any other calorie-rich foods.
6 foods to help slim waist
(Depkhoenews) - Add the following 6 foods to your daily diet to slim waistline.
Cheese: Dairy products are a good source of casein protein, which is one of the nutrients that make the muscle that you can eat. Moreover, the Danish researchers have discovered that if men eat 300g of cheese every day for three weeks, will keep bad LDL cholesterol levels did not increase.
Rib cutlets: Per gram rib cutlets contain 5 times the amount of selenium in beef and 2 times the amount of selenium in chicken. Selenium is an essential mineral involved in reducing the risk of prostate cancer. The scientists also said that eating about 200 grams daily rib cutlets will help to preserve muscle while losing weight.
Iced coffee: Coffee reduces your appetite, increase metabolism and provide antioxidant. A study published in the journal Physiology and Behavior found that the average metabolic rate of people who drink coffee with caffeine 16% higher than those who drink coffee without caffeine. Caffeine stimulates your central nervous system by increasing your heart rate and breathing. When you drink a lot of coffee, caffeine will accelerate the flow of blood to drink slowly. Start your day with about 200g of coffee, and add 1 cup of Cappuccino at lunch to help you lose weight better.
Grapefruit: In a recent study, scientists at Louisiana State University found that people who ate half a grapefruit three times a day to reduce 4kg in 12 weeks, although no changes in the diet their food. Although unknown mechanism, the researchers speculated that the acid in grapefruit juice may slow the rate of digestion, help you no longer.
Apple: eat an apple a day can help you lose weight. The researchers found that those who ate 1 large apple 15 minutes before lunch will absorb less than 187 calories compared to those who do not eat (apple has about 128 calories) and feel full afterwards. Make sure that the fruits are high in fiber will create a feeling of fullness, but there is a reason to help you feel full: that is when your eating apples will chew a lot and it makes you think you eat more realistic.
Eggs: eggs and bacon in the morning can help you control your hunger throughout the day. Scientists at the University of India determined that dieters eat more protein daily for breakfast will feel full longer than those who eat a lot of nutrients in the afternoon or evening. To fight hunger eat at least 20-30g of protein at breakfast.
Cheese: Dairy products are a good source of casein protein, which is one of the nutrients that make the muscle that you can eat. Moreover, the Danish researchers have discovered that if men eat 300g of cheese every day for three weeks, will keep bad LDL cholesterol levels did not increase.
Rib cutlets: Per gram rib cutlets contain 5 times the amount of selenium in beef and 2 times the amount of selenium in chicken. Selenium is an essential mineral involved in reducing the risk of prostate cancer. The scientists also said that eating about 200 grams daily rib cutlets will help to preserve muscle while losing weight.
Iced coffee: Coffee reduces your appetite, increase metabolism and provide antioxidant. A study published in the journal Physiology and Behavior found that the average metabolic rate of people who drink coffee with caffeine 16% higher than those who drink coffee without caffeine. Caffeine stimulates your central nervous system by increasing your heart rate and breathing. When you drink a lot of coffee, caffeine will accelerate the flow of blood to drink slowly. Start your day with about 200g of coffee, and add 1 cup of Cappuccino at lunch to help you lose weight better.
Grapefruit: In a recent study, scientists at Louisiana State University found that people who ate half a grapefruit three times a day to reduce 4kg in 12 weeks, although no changes in the diet their food. Although unknown mechanism, the researchers speculated that the acid in grapefruit juice may slow the rate of digestion, help you no longer.
Apple: eat an apple a day can help you lose weight. The researchers found that those who ate 1 large apple 15 minutes before lunch will absorb less than 187 calories compared to those who do not eat (apple has about 128 calories) and feel full afterwards. Make sure that the fruits are high in fiber will create a feeling of fullness, but there is a reason to help you feel full: that is when your eating apples will chew a lot and it makes you think you eat more realistic.
Eggs: eggs and bacon in the morning can help you control your hunger throughout the day. Scientists at the University of India determined that dieters eat more protein daily for breakfast will feel full longer than those who eat a lot of nutrients in the afternoon or evening. To fight hunger eat at least 20-30g of protein at breakfast.
5 things you need to know to lose weight effectively
(Depkhoenews) -5 things that will help you achieve weight loss easier.
1. Carry bags help to burn more than 30%
When walking, take one bag weighs 20% of your body weight. Research of the University of Health U.S. sports shows this increase fat burning by up to 30% compared to the next bag. Professional walking sticks are also helpful for weight loss. This stick will cause you to lose more time, more powerful stride and increase energy production to 67%.
2. Burn more calories in cold weather
Exercise in cold weather stimulates a fat weight loss. Scientists at the University of Gothenburg (Sweden) found that exercise in cold weather and in daylight, fat “brown” in the body will take the calories from conventional and burn fat.
3. Getting enough sleep will help you become more slender
A five-year study at Wake Forest University, the U.S. has found that the best time to sleep each night was 6.5 hours will reduce the accumulation of fat in the abdomen. Sleeping less will lose the ability to burn fat. The sport will stimulate the production of adrenaline and affect sleep so sleep time so training time is about 3 hours.
4. Vitamin D is a workhorse for slim waist
Research at the University of Minnesota (USA) showed that increased levels of vitamin D will help you lose weight. Best food sources of vitamin D are salmon. 100g salmon file will provide 25 mg of vitamin D.
5. Regulatory exercise reasonable time
To win the war against fat, be patient but must be on time. The scientists at Ball State (United States) pointed out when you lift weights, the best way to burn fat is lifting fast in 1giay and return to the starting position for 3 seconds.
Movements such as sitting 2 feet sagging or sitting back straight, to 1 foot forward and lower down is most appropriate for fast training. Immediately after exercise, cool down by drinking milk. Researchers at McMaster University (Canada) said that those who drank 600ml skim milk after exercise to reduce fat burning by about 2 times higher than the drinking water used for training.
When walking, take one bag weighs 20% of your body weight. Research of the University of Health U.S. sports shows this increase fat burning by up to 30% compared to the next bag. Professional walking sticks are also helpful for weight loss. This stick will cause you to lose more time, more powerful stride and increase energy production to 67%.
2. Burn more calories in cold weather
Exercise in cold weather stimulates a fat weight loss. Scientists at the University of Gothenburg (Sweden) found that exercise in cold weather and in daylight, fat “brown” in the body will take the calories from conventional and burn fat.
3. Getting enough sleep will help you become more slender
A five-year study at Wake Forest University, the U.S. has found that the best time to sleep each night was 6.5 hours will reduce the accumulation of fat in the abdomen. Sleeping less will lose the ability to burn fat. The sport will stimulate the production of adrenaline and affect sleep so sleep time so training time is about 3 hours.
4. Vitamin D is a workhorse for slim waist
Research at the University of Minnesota (USA) showed that increased levels of vitamin D will help you lose weight. Best food sources of vitamin D are salmon. 100g salmon file will provide 25 mg of vitamin D.
5. Regulatory exercise reasonable time
To win the war against fat, be patient but must be on time. The scientists at Ball State (United States) pointed out when you lift weights, the best way to burn fat is lifting fast in 1giay and return to the starting position for 3 seconds.
Movements such as sitting 2 feet sagging or sitting back straight, to 1 foot forward and lower down is most appropriate for fast training. Immediately after exercise, cool down by drinking milk. Researchers at McMaster University (Canada) said that those who drank 600ml skim milk after exercise to reduce fat burning by about 2 times higher than the drinking water used for training.
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