Eating Healthy For Losing Weight | 7 Great Tips
Here today I'm going to lay out 7 great tips on eating healthy for losing weight. If you follow these 7 tips, you could soon get close to making your weight loss goals. Don't worry, once you get into it, it will be extremely easy to implement this into everyday life.
1. Take in more starchy foods - we've been lead to believe that starches like potatoes, rice and pastas are fattening. Actually, these foods contain fewer calories one gram for gram basis than fat. It's just the type of starches you must choose for a healthier diet. Wholegrain rice and pasta, eat potato skins and include something of starch in every meal. This will make you feel full longer and make it easier for you not to snack.
2. Fruits and Veggies - it is recommended to eat at least five portions of fruit and vegetables a day, pretty unrealistic. Try fruit juice, 100% pure and unsweetened. Chopping a banana or some strawberries into your breakfast cereal and eat a piece of fruit for a mid morning snack.
3. Fish, Fish and more Fish - fish is packed with protein, vitamins and minerals. Eat fish at least twice a week, with one being an oily fish for the Omega 3 fats. Some examples of oily fish are: salmon, trout, mackerel, fresh tuna, herring, pilchards and sardines. Frozen and canned fish will not do, some canned fishes have a high salt content.
4. Slash the Salt - some people who don't add salt can still be getting too much salt. Things like soups, breakfast cereals, breads and sauces have lots of salt added already. A well known fact is that salt raises blood pressure. High blood pressure increases chances of stroke and/or heart disease.
5. Breakfast - in our busy lives, we tend to skip breakfast. Having breakfast is helpful in losing weight. A healthy breakfast includes whole meal cereals with fresh fruit and low fat milk. You could even have some whole wheat toast, the important thing is to eat something!
6. Water - drink plenty of water, this stops dehydration. Drink more than a liter of fluid a day - water, fruit juices and milk all count. No sodas or fizzy drinks!
7. No alcohol - alcohol has loads of empty calories, if you're serious about losing weight you'll cut it out. You'll only get a buzz from it and a lot of pounds. Instead of beer or hard liquor, try having a glass of wine.
These 7 great tips on healthy eating for losing weight can help in making that goal. It won't happen overnight, this is a marathon not a sprint. This is not a diet, but a lifestyle change to lose weight a make you feel a lot better.
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How To Lose Weight And Keep It Off - Easy Tips
At the beginning of summer, you might notice that you've put on about twenty or thirty pounds. Losing this weight is important, that is if you're going to get into that favorite outfit or bathing suit. How to lose weight and keep it off? Well, here are some simple and easy tips to help you do just that.
Keep in mind that, you must have patience, the weight didn't appear overnight. You must develop exercise and healthy eating habits, not only to lose the weight, but to make the weight loss permanent. Here's some tips to help.
First, think of what it is that made you gain the weight. Are you attracted to certain foods? Do you feel that you must eat when presented with free food? Are you too tired or too busy to shop for or cook healthy meals? Does your partner support your weight loss efforts? Just looking at it, there are a variety of things that cause weight gain. Identifying these factors will help in indentifying solutions.
Junk food, is this your weakness? Toss it, I mean get rid of all of the junk food in your house. Replace the junk food with healthy alternatives. Are certain emotions a trigger for over eating? Find a different way to deal with those emotions, other than stuffing your mouth with food. Look towards doing exercise instead, like a nice brisk walk. Cutting calories alone won't do it, you must do some physical activity. No need to get carried away with the exercise by running a marathon, but a good 15 minute walk will do. Work this into a regular routine, so it will become habit.
Exercise can be done three or four times a week. Increase activity whenever you can. Park far away from the door when you go to the store. Use the stairs instead of the elevator. Get up more and walk around when at work. Fitting in little spurts of activity throughout the day adds up. Try to think ahead and plan on making healthy choices.
When going to a meeting, there might not be any healthy options for lunch. This is when taking your own lunch comes in handy. Most caterers won't even consider your special requests.
Do you crave chocolate at night? Try a cup of Oolong tea with a couple of squares of dark chocolate one hour before bed. The Oolong tea will help burn off calories, and both the chocolate and tea are rich in antioxidants.
Before a meal, fill up on fruits and veggies and try a bowl of soup. Consuming high volume foods are an awesome way to fill up without filling out. Foods that are high in water, like green, leafy vegetables, watermelon, cantaloupe, apples and pineapple are highly filling. Eating a bowl of soup before the main meal will help fill you up to keep you from eating so much. Nothing creme based, but vegetable or chicken broth.
Using these tips will help you take it off and to keep it off. This is how to lose weight and to keep it off.
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7 Exercises That Can Be Done At Work To Stay Fit
In today's busy world, we find our selves lacking the time for a regular workout. What you need is 7 exercises that can be done at work to stay fit. This will give you that workout without the gym.
1. Using a large exercise ball instead of a desk chair. Balancing yourself on the ball is a great core stabilizer. You can strengthen your ab muscles without knowing you're doing it. A little or no concentration is needed for this exercise and you can still do your work with no problem.
2. Resistance bands, good for toning legs and arms. Hook the bands to the legs of your desk or chair and do arm or leg reps while sitting at your desk. If you're working on the computer, then work your legs.
3. Walking. You can walk during breaks or just walk around the office. A good way to enhance your walking exercises is to use ankle and wrist weights.
4. Less elevator and more stairs. The higher the floor you're office is on the better. This exercise gets your heart pumping and releases endorphins. A good way to start the day for both the mind and body.
5. Parking. Park further away from the door, this provides a mini cardio session. You can find the furthest parking spot and either walk or run. Using the ankle weights can do wonders for this exercise.
6. Stretching. Being stationary at a desk for 8-9 hours a day can lead to muscle stiffness, loss of flexibility, back and neck pain, restless legs, blood clots, and stiff joints. Because of these things, stretching is very important. Get up once an hour to stretch.
7. Some easy stretches you can do at you desk can be simply reaching up to the ceiling with both arms, to touching your toes, to ballet plies. Give your back a good twist from side to side to stretch both your spine and abs. A condition called "Writer's Belly" happens when the ligaments in you abs shorten from the prolong sitting. The result, a "pot belly", therefore stretching the abs keeps them long and lean.
We all know of the challenge of finding the time and implementing a regular workout. However, just doing these 7 exercises throughout your work day will really make a difference.
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What's A Simple Quick Weight Loss Solution?
We are surely aware of the effective methods for quick weight loss. Most dieters will opt to using the formula for consuming fewer calories each day. Doing this, however, causes many side-effects that brings long-lasting problems.
Usually, what you will get is an increase in hunger pangs. This also includes an increase in cravings for sugar and food. Weakness, is another side effect, because of the extremely low energy levels. Which gives us another effect, binging, make that uncontrollable binging. Reducing the caloric intake slows down the metabolism and causes the body to store more fat.
Proper weight loss means knowing how the body works. When you consume the right amount of calories (around 1500-2500 calories a day), with the right types of food, the result is quick weight loss. The correct types of protein, carbohydrates (no sugary foods) and essential fats.
Consuming the right amount of calories every day, there won't be weight gain or weight loss. What's needed is an additional trigger for weight loss to begin. The trigger? Burn more calories than the body takes in. Routine exercise is the perfect answer.
Exercise, did you know that the body has an inherent genetic predisposition to doing nothing. Everyone would rather sit in front of the TV, instead of going for a long exhausting walk. The body can be trained to doing exercise, and not to stay at rest. This doesn't take long, and the results are amazing.
Start Slowly. If you eat the right amount of foods, with a diet of highly nutritious foods, along with the minimal exercise, weight loss is achieved. Eating the right foods and simple going for a 15 minute walk either after lunch or dinner. A 15 minute walk at a steady pace can burn a couple hundred calories every time.
One pound of fat is equal to 3500 calories. If a person can burn an additional 200 calories every day, it would take just under 3 weeks to lose 1 pound. Imagine, if you would walk twice as much a day, us could lose that same pound of fat in half that time. One pound lost in just over a week.
So here it is, a simple solution for quick weight loss doesn't mean dieting. A change in the foods that you consume along with adding a minimal exercise routine each day, you can lose 4 to 5 pounds each month. This alone means a good 50 to 60 pounds in a year.
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9 Helpful Super Foods For Weight Loss
Believe it or not, there are some foods that will help you lose weight. The idea of eating more and losing weight has its' appeal to many people. However, in able to do this, you must get aquainted with Super Foods to help with losing weight. Below is a list of 9 such Super Foods and how they help with weight loss goals.
1. Apples - Apples are packed with antioxidants which helps get rid of the "apple shape" or excess belly fat. Apples make the perfect on the go snack.
2. Steak - not just any steak, only lean beef. The best is the organic beef, which is the healthiest choice of beef. Steaks should be grilled or broiled along with plenty of salad or vegetables.
3. Eggs - some tell you that the egg whites are the healthiest part. But, I'm talking about the whole egg, minus the shell. You can have them poached, boiled, scrambled or as an omelet. This is a great way to start the day.
4. Kale - one cup of raw chopped kale contains calcium, iron, fiber and not to mention only 34 calories.
5. Oats - You can't go wrong with oats because all types are healthy. Steel-cut and rolled oats are the best. Instead of bread crumbs, use oats as an alternative when making meatballs.
6. Lentils - These are good to help flatten the belly. Even though, there are several different types, the yellow and red ones are the quickest to cook. Because of their mild flavor, you can mix them with all kinds of foods. Lentils can add texture and substance to lots of different dishes.
7. Salmon - great for your heart as well as your waistline. Salmon is a wonderful source of Omega 3, which helps build muscle. Wild salmon is the best choice and it contains less pollutants.
8. Blueberries - These berries are great for losing weight. Blueberries added to your morning cereal served with low fat yogurt or milk is a good way to start the day.
9. Avocado - because of the fat content, many people avoid avocados, but they are a fantastic weight loss food.
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Garcinia Cambogia Extract - A Natural Weight Loss Supplement
Over the last few years, Natural Weight Loss Supplements have exploded in sales. The top supplement is Garcinia Cambogia Extract. This natural weight loss supplement has gained popularity after several studies have shown that it can help people lose weight.
What Is Garcinia Cambogia Extract?
Garcinia cambogia is the Latin name for a tropical fruit found in Africa and India. This fruit is part of the citrus family. It's too sour to eat like an orange, and it's even more sour than a lemon. The rind is used as a spice in Indian Cooking.
The active ingredient is called hydroxycitric acid. This is extracted from the fruit itself and it has been found to help curb a person's appetite. Better yet, it is helpful in keeping someone from overeating. Hydroxycitric acid triggers the signal, in the brain, that tells you that you're full. In many overweight people, this signal is delayed, causing the need to overeat.
Some of us contnue to eat after we feel full, this is known as comfort or stress-related eating. The Hydroxycitric acid (HCA) in Garcinia cambogia can give the same calming effect that food produces.
Another supplement is Chromium. Chromium has been found to be at low levels in overweight people. Chromium is usually added to Garcinia cambogia to aid in the weight loss process. Chromium helps regulate the body's blood sugar levels, a plus for diabetics. However, it is best to consult your doctor before taking any supplements, especially if you are a diabetic.
People who are taking Garcinia cambogia follow a normal healthy diet without eating any special foods. Healthy normal diet, that doesn't mean the hamburger-and-fries regime that many of us consider to be a normal diet.
Healthy food choices and try to stop when you feel full. Once you start taking HCA, stopping should be easier. Realizing that point when your body doesn't want anymore food, you should stop at that point. Going this route, you will get the greatest benefit from HCA as a natural weight loss supplement.
Not all natural plant extracts are healthy, some are poisonous. However, HCA in the form of garcinia cambogia extract has gone through extensive testing. No side effects have been found. If you suffer from migraines and arthritis, Garcinia cambogia might make these symptoms worse, being of the citrus family. Children and pregnant or nursing women shouldn't take this supplement without medical advice.
Discover Negative Calorie Foods For Dieting
Is there a such thing as "all you can eat" foods? Yes, there is! These are called Negative Calorie Foods. You just don't realize it, with such things like mayonnaise, sugar or sauces added to them. Negative Calorie Foods can make dieting enjoyable as well as filling.
"Negative Calorie" refers to the fact of you using more calories eating and digesting these foods than what they contain. Calorie burning is a continuous process. Just through living and sleeping, we burn calories.
Celery is a well known negative calorie food. Celery is very low in calories and you actually use a lot of energy eating and digesting it, great for weight loss. This doesn't mean for you to eat only celery, you wouldn't get all of your necessary nutrients. Which means, you would starve.
Anorexics use negative calorie foods, which is proof positive that only eating these foods isn't very healthy. Other than that, they make great snacks. For the best effect, chew them thoroughly and don't make them into soup or juice.
Raw, it's best to eat them raw whenever possible. Fruits like apples, berries, pineapple and grapefruit are all low calorie and high fiber foods. Not all fruits are low calorie so be careful about what you choose.
Having raw vegetables can be a challenge, however, not always necessary. Many can be grated or chopped using a food processor. Below is a list of negative calorie vegetables, that can be used in the raw form.
- asparagus (broken up and added to salads)
- beets (grated)
- broccoli (added to tomatoes in a food processor and use as dressing)
- carrots (grated or whole)
- cauliflower (same as broccoli)
- cabbage (used raw in coleslaw, minus the mayo)
- celery stalks
- celery root (grated)
- cucumber
- lettuce
- red onions (thinly sliced)
- spinach
- tomato
- zucchini (grated or use a spiralizer to create long pasta-like strings)
Using 5 - 7 of these ingredients in a salad will make a super low calorie snack, that will keep you munching and feeling full. In addition, consider doing a raw or negative calorie detox for a couple of days. However, always consult your doctor.
Caution is advised when eating a lot of negative calorie foods. Diversity is the key, don't eat too much of any one particular food. There are some foods that contain substances that can be damaging if taken in excess, for example, the acid in pineapples and grapefruits. Some negative calorie foods can cause allergies or diarrhea if eaten in large quantities.
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