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.
Thursday, 25 April 2013
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.
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