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Dieting

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How You Can Lose Fat Without Giving Up Your Favorite Foods

eating

That title sounds like the beginning of a long marketing pitch about a new wonder drug that burns fat without you having to do anything. It’s not. Let’s get one thing straight. You can’t binge on junk food all day without putting on fat. This simply isn’t possible. Nature doesn’t allow this sort of thing.

At the same time, we have to get rid of this ‘all or nothing’ approach. Just because you want to get healthy and fit doesn’t mean you have to give up pizzas, burgers, and coca cola. Let’s explore how you can do this.

Start with the Basics

Firstly, you can’t spot reduce fat. A man who wants abs can’t do 100 sit-ups or crunches each day and find himself looking like an Australian surfer. To lose fat in one place you have to lose fat everywhere. It all starts with the ‘calories in calories out’ principle.

Calories, on an extremely basic level, are the energy particles of your body. If you need to eat 2,000 calories per day to function, you’ll lose weight if you eat less and gain weight if you eat more. Your body has fat reserves that it can delve into if you have a calorie deficit.

In short, stop eating as much. Someone who has a slice of pizza every day will still lose weight with a calorie deficit.

Start measuring your calories by looking at the labels on the back of each food item. It doesn’t have to be accurate. A rough idea is all you need.

Eat More Gain Less

Every food has a different calorie density. Fruit and veg have an extremely low amount of calories. Junk food has a high amount of calories, which is why people classify it as junk food in the first place.

If your favorite foods have a low calorie density, eat as much as you want of them. You could eat a few kilos of fruit each day and still lose weight, without becoming unhealthy.

Always stick to the ‘calories in calories out’ principle.

Burn it Down

Now, the previous arguments have been used with the assumption nobody is exercising. Exercise burns through calories. Bodybuilders wanting to reduce the amount of fat on their bodies will operate at a calorie deficit by intense exercise whilst reducing the fat content in their meals and eating more carbs.

Carbs are converted into glucose, which enable you to feel energetic. They’ll stick to foods with little fat and operate at a calorie deficit. This is the ultimate way of reducing fat. You’re adding a minimal amount of fat and forcing your body to burn the fat already inside you.

How long will it take to burn all this fat, though?

It depends how seriously you take it. Some people prefer to reduce their calories significantly and exercise at a high level of intensity. On the other hand, other people will reduce their intake by a few hundred calories and decrease their body fat percentage over a greater period of time.

Jessica Sanders, a world-renowned fitness guru, contributed this article. She shares health and fitness related tips through her articles.

Top Story: 4 Weight Loss Tips Tailored For Women

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If you are a woman who’s trying to lose weight, you must first realize that your body chemistry is different than a mans. It’s no secret that women tend to store excess fat in the thighs, hips and chest, while men primarily store it in their stomachs. Studies have shown that women also have a higher all-around percentage of body fat than men, which means we must work extra hard to lose weight. By identifying these key differences and focusing on the right areas, though, women can successfully lose weight.

#1 – Don’t Stave Yourself!

One of the biggest mistakes women make when trying to lose weight is reducing their caloric intake to an unhealthy level. You may initially lose some pounds by starving yourself, but this isn’t an effective long-term solution for your weight loss. If you want to lose weight and keep it off, you must develop a sustainable dieting plan that gives your body the energy and nutrients it requires for good health. A good rule of thumb is to base your diet around meats that fly or swim (think chicken and fish) along with fresh vegetables, whole grains and the occasional fruit.

#2 – Target Your Problem Areas

Performing workouts and exercise routines that target your problem areas will you achieve a slimmer body while raising your self-confidence. The type of exercise required for this will depend on the part of the body you are tar getting. For instance, you can target your thighs by using the elliptical for 30-45 minutes each night. In addition to working out your thighs, ellipticals also give your arms a good workout.

#3 – Cardio, Cardio and More Cardio

I can’t stress enough the importance of cardiovascular exercise for women who want to lose weight. Whether it’s jogging around the neighborhood, running on the treadmill, or doing 50 jumping jacks, you need to implement cardio workouts into your daily exercise routine. As the name suggests, “cardio” forces your heart to speed up, which in turn burns calories. You’ll reap the benefits of a healthier heart, better lung function, better circulation, and a healthier weight through the use of cardiovascular exercise.

#4 – Mentality

Contrary to what some people may believe, losing weight isn’t based solely on physical activities. You need to have the right attitude and outlook on your dieting and exercise if you wish to lose weight. Far too many women go back to their unhealthy lifestyle because they don’t see immediate results. You have to think of weight loss as a long-term process that requires commitment, dedication and hard work. If you remain vigilant and constantly work to improve your health, though, your weight will gradually begin to come off. One little tip that’s helpful for maintaining a positive attitude is to set short-term and long-term goals for yourself. A short-term goal, for instance, can be something as simple as cutting out sodas and drinking more water, while a long-term goal can be to lose 20 pounds.

Aaron is a content contributor for Ephedra Connections. Aaron enjoys writing about health and wellness tips.

Unhealthy Foods Can Help In Weight Loss!

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A strict diet can undermine your weight-loss effort. So, to keep shunning the pounds, you might need to break your dieting rules and switch to unhealthy foods sometimes that can actually prove beneficial to your weight loss regime. This may sound a little weird, but yes, unhealthy foods can really help in weight loss! But, remember that moderation is the key. From cheese to that yummy pasta and red meat, find out the “unhealthy foods” that can help lose weight:

  • Cheese:

Feta, Cheddar, Brie or Swiss, it is a fact that cheese is high in fat, calories and calcium.  This may surprise you, but a diet rich in calcium can actually aid in weight loss. Cheese is a good source of phosphorous and proteins as well. So, why not go for it. However, opt for low-fat cheese. Studies have shown that dietary calcium metabolizes fat faster by increasing the fat excretion rate.

  • Mackerel and Tuna:

Fatty fish like mackerel, tuna, herring, sardines, trout, salmon, etc. contain omega-3 fats that are extremely vital for fighting fatigue, balancing your mood and cognitive function. These fishes when eaten in moderate portions combined with exercise can decrease body fat.

  • Pasta:

Pasta is starchy, but is not bad for health! It turns unhealthy only when you take huge proportions of white flour pasta topped with lots of mayonnaise and sour cream. Instead, go for whole grain pasta, as it is high in complex carbohydrates with low glycemic index. This high fiber snack, when eaten in small proportions, provides abundant energy for the day. This makes you feel less hungry, thereby helping you in weight loss.

  • Potato:

Boiled potatoes are excellent for folks, who want to lose weight. Potatoes have higher satiety index, which gives a feeling of fullness.

  • Chicken eggs

If you avoid eggs just because of their calories, then you need to think again! Chicken eggs are not only a very good source of selenium, protein and riboflavin, but they may help in losing weight as well. Egg yolk contains about 60 kcal, while egg white has 18 kcal.  Therefore, if you are on a weight loss diet, then you can start your day by having egg whites for breakfast. Moreover, egg white has no cholesterol and its glycemic index is zero, which in turn is beneficial for weight loss.

  • Walnut, cashew, and almonds:

These nuts are considered fatty, but the fats that they have, help in reducing cholesterol. Several studies have shown that these nuts lower the risk of type-2 diabetes in women and heart problems. These even consist of anti-carcinogenic effects. Some even suggest that long-term consumption of nuts can decrease the risk of obesity and reduce body weight as well.  In addition, they are loaded with proteins, fiber, omega- 3, minerals including copper and magnesium making them a healthy snacking option. Again, eating in small portions is the key.

Remember, Bad Foods –Good Portions! Any” bad” or “unhealthy” food can be the part of your weight loss regime, if you stick to small portions. Depriving yourself of the foods you crave the most is not an advisable thing to do. Thus, it is it better to set limits.

 

Anjelina Hilton is a dietician, medical researcher, and a freelancer with seven years of practice in writing for different blogs. Her areas of interest are hair loss, weight loss in men and women, male impotence, breast cancer etc.

5 “Healthy” Foods That Make You Gain Fat

It seems that most people in the world are looking for ways to lose weight. There are many types of foods that are recommended if one wants to lose weight. These are the so called “healthy foods”. However with so much information going around it may become hard for one to determine what exactly “healthy food” is. There are certain types of foods that are considered healthy but in the real fact they can increase weight. The purpose of this article is to discuss the 5 “healthy” foods that make you gain fat rapidly. If you are trying to lose weight, hen avoid using them in your diet.

Rice Cakes

It is important to note that rice cakes are a light snack. This is because they are fat free and low in calorie count. The problem is that rice cakes contain no fiber or protein; these are important ingredients that help curb hunger. The impact of this is that one can eat two to three of these cakes without feeling satisfied. Since they are high in carb, sugar and sodium eating them can lead to rapid weight gain.

Salads

Salads have been highlighted numerous times as a healthy diet for weight loss. This is to some point true; veggies are an excellent way to stay healthy and to cut down on weight. However when they are accompanied by items such as croutons, globs of dressing, candied nuts or shredded cheese; salads become a fattening diet.

Nuts and Seeds

These types of foods are often regarded as healthy snacks. Nuts are good for muscle building and contain essential nutrients such as:

  • Mono-saturated fats
  • Proteins
  • Healthy calories.

However due to the items mentioned above they also qualify to be named as foods that can make you fat. Types of seeds that can lead to fat gain are the likes of sunflower seeds, almonds, flax seeds and pistachios. Avoid these nuts and seeds if you want to avoid gaining weight.

Sushi Rolls

As much as we can say that the veggies and seaweed wrap contained in sushi rolls are healthy and low in calories, there are other items that are not as much. Most of the most popular rolls contain a lot of mayo or cream cheese which are high in sugar and fats. The soy sauce is also another issue since it contains sodium. Sodium is responsible for retaining water in the body which can cause you to look and feel a bit fat.

Bran Muffins

Bran muffins are considered a healthy meal since they are made with fruits such as bananas or apples. The muffins are also rich in fiber and this is also regarded as a good thing. However it is good to note that most of these muffins just as the normal cakes are made using a lot of butter and sugar so as to make them appetizing. These are perfect ingredients that can lead to you accumulating fat eventually.

 

Daniel is a health care expert with years of experience. He writes for behealthy24.com, a website that contains information about home remedies, skin care and beauty.

The Morning Banana Diet

Bananas are not just for chimpanzees these days, considering there have been talks of a newly developed nutrition program. This program calls for people to consume ONLY bananas for breakfast. In fact, the purchases of bananas in Japan have amounted to a staggering 70 percent ever since this weight-loss program was introduced! This diet plan has grown in popularity as of late, and has proven to be rather effective for many Japanese people to shed off some excess pounds. Several have even claimed that they’ve lost as much as 37 pounds, which is certainly an impressive number. Yet despite all these claims of success, what scientific evidence provides such merit to this weight loss program which has the whole of Japan going, no pun intended, “bananas” over it? There have been a lot of medical researchers and experts continuously studying the effects of bananas on people who are keen on losing weight. According to their findings, it is all due to the presence of resistant starch. It is a compound found in bananas that keeps people from starving. In addition to that, it helps them burn stored fats more effectively. Because of it, it has proven to be a simple nutritional program that offers many benefits. If anybody wishes to try this program out, below are just some necessary guidelines to adhere to for to achieve the intended results:

  • One important element to consider is that a person should only eat bananas for breakfast. Of course, they can consume more than just one banana, especially smaller sized ones such as those found in the Philippines. However, it is also crucial that people under this weight-loss program don’t end up overstuffing their tummies to the point of feeling discomfort.
  • It is essential that raw bananas are consumed, since these still contain all the nutrients and compounds necessary to help in the prevention of feeling hunger pains.
  • Although the focus of this program is on bananas, one can simply substitute it with other types of fruits. In such a case, the dieter should stick to the same fruit he or she chose for the duration of the program.
  • Dieters who still feel a bit hungry 15 to 30 minutes after consuming their bananas are allowed to eat other types of food. Rice balls, which are about 200 calories, can be eaten. Another alternative is a bowl of oatmeal.

This diet plan ensures weight watchers everywhere that they have nothing to lose, and a fitter body to gain, when they choose to make use of it. This will prove quite beneficial since they’ll be getting their regular dose of fruit in the morning, while still being able to eat normally during lunch and dinner. The estimated time span until one sees some results with this is around 2 weeks. Therefore, if it doesn’t show any results, there are other weight loss programs to be availed of. However, because of its growing popularity and the glowing testimonials of dieters, there’s a huge chance those who utilize this program will see the results they desire.

 

Is it Better to Eat Out or Cook Your Own Food?

 

There’s a great deal of debate out there about the merits of preparing meals at home versus going out to eat. Like many people, you probably prepare some of your meals at home and go out to eat on occasion. If you had to choose one thing or the other, though, which one would it be? You’d probably like to choose the method that offers the best benefits in terms of diet, but the right choice isn’t very clear. One way to figure out whether dining out or preparing home-cooked meals is best is by weighing the pros and cons of each. They are outlined below for your convenience.

The Advantages of Eating Out

A few of the pros of eating out include:

It saves you time. You don’t have to toil away in the kitchen for hours on end.

It’s more convenient.

It allows you to enjoy professional-quality dishes, even if you’re not a professional-grade chef.

Take-out food is often quite tasty.

It gives you the opportunity to try new and different things that you may be unable to prepare yourself.

You are waited on by wait staff, and you don’t have to do the dishes.

The Disadvantages of Eating Out

A few of the disadvantages of dining out include:

It is usually a lot more expensive than preparing home-cooked meals.

The food that is served in restaurants is typically high in calories.

Take-out food is often greasy and laden with excessive amounts of sodium.

There is less flexibility. If you have special dietary requirements, it’s difficult to find food that you can eat.

The portions in today’s restaurants tend to be massive, which makes it easier to overindulge.

It’s not easy to stay on a diet when you dine out on a regular basis.

If you sit down to eat, you have to dole out a tip too.

The Pros of Cooking Your Own Food

Positive aspects of cooking your own food include:

It’s generally a lot cheaper than dining out, especially if you have many mouths to feed.

You have control over the healthiness of the food that you prepare and serve.

Accommodating a special diet is much easier.

Cooking can be a lot of fun.

The whole family can prepare meals together to enjoy quality time as a group.

It’s easy to tweak or customise dishes so that they please everyone.

You can control the size of the portions that are served by limiting how much food you prepare.

The Cons of Cooking Your Own Food

Drawbacks of preparing your own food include:

Preparing home-cooked meals can take a great deal of time.

To cook healthy meals at home, you’re going to need a well-stocked kitchen. Achieving one can be quite expensive.

If you have a compact kitchen, preparing meals at home is easier said than done.

Cooking a wide variety of dishes requires culinary skills. Those skills can be acquired, but the learning process can be long. Some people never learn how to cook successfully.

You have to deal with the mess that is created. The kitchen must be cleaned, and the dishes must be washed.

As you can see, there are pluses and minuses involved in cooking your own food and in eating out. A good rule of thumb is to try to prepare most of your meals at home and to dine out occasionally. Over time, you should be able to achieve the balance that is right for you.

My name is Valentina DeCicco, a part time energy consultant, I am an avid writer and have blogged for over 3 years. I like to write about travel, food, and home making tips and have written many articles covering all sorts of industries.

Disclaimer
Please note that these hints and tips are provided for your interest and ease of reference only. We cannot accept any responsibility for any advice or information contained in them.

How to Navigate the Grocery Store for Optimum Nutrition

Grocery shopping can come under the heading of all kinds of descriptions and often enough, it may depend on the mood you’re in. Whether it’s running in almost every night after work to get dinner and it feels like a nuisance, to a longer outing to stock up for the next week or two, no two trips are ever the same. And with the hectic pace of life these days or the simple fact we don’t want to put too much thought into the grocery shopping chore, it’s easy to become victim to ending up at home with bags full of groceries that aren’t as healthy as you’d like them to be.

Tips to Navigate the Grocery Store

Without thinking too much about all the information we’re bombarded with these days when it comes to food, drinks and how healthy or unhealthy they may be, there are a few simple and easy-to-remember tips when it comes to navigating the grocery store in a way that leaves your bags filled with the types of food that will keep you healthier. While there’s no substitute for arming yourself with more knowledge about what’s in the food you eat and what constitutes a healthy diet, at least these tips can act as a starting guide to form a foundation for even better shopping techniques in the future.

Stay in the Perimeter

The first thing to remember when entering any grocery store is that the perimeter is healthier than the center. In fact, the store will be the healthiest on the outside track – so to speak – and continually get less healthy as you go deeper into it. On the outside track you have all the fruits and vegetables, which are essential for any balanced diet. These are all fresh products that feed much needed vitamins and nutrients to any body and are also low in fat and cholesterol. Also on the perimeter are foods like eggs, cheeses, yogurts and fresh meats. Again, these products are essentially healthier for you as they are high in protein and fresh.

When making your way around the store and adding items to your cart, think about the percentage of food that has come from the outer parts of the store vs. the inner. If you have five frozen pizzas in your cart and one bag of carrots, the reality is your diet isn’t all that healthy. Now that’s not to say all frozen foods are bad. Of course many weight-loss programs and proponents of healthy eating recommend portion-controlled frozen meals that are nutritionally balanced. There’s nothing wrong with these and they are definitely convenient for people on the go, but if you rely on them for weight control, try to think about supplementing them with some fresh produce as well.

Keep It Fresh

The biggest key to navigating the grocery store in a healthy way is to think logically and think fresh. The fewer boxes and processed foods that are in your cart, the healthier your diet is going to be. Of course everything is a balance and we’re not advocating skipping the inner aisles altogether. But keep in mind the outer perimeter rule and shopping healthy will become a no-brainer.

Katherine O’brian is a fitness enthusiast who writes as a contributing author for Hive Health Media, a health news blog.  Katherine enjoys providing readers with healthy tips such as natural remedies for the common cold.

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