Weight Loss FAQ

Featured Image Weight Loss FAQ

Weight loss is a technique that many people over time have tried to master. Many research efforts have been done just to make sure that anyone who would like to shed off that extra pound or two can actually manage to do it. However, before anyone rushes to trying out some of the myriads of techniques that are both in the market and online nowadays, you should be keen to only choose one that works for you. 

The weight that any human being should have, relates to so many things and not just what a normal person would see using their eyes. It is never that open or precise, though it is usually the first sign of weight increase. For most tall people, their general BMI (body mass index) is usually slightly higher than the short people. To them, it is very normal and is even advised but if you try it out with your short height, you will be told you are overweight and you will need to shed off a few pounds. 

You could use a weight loss program, that will in most cases, include a diet plan, exercise, and even at times psychological help. there are other techniques too like surgery and diet pills but then this should only be an option when the natural ways seem not to work with your body type.

Always be keen to be sensitive and gentle with your body if you want it to give you the results that you so need. This also works for weight loss. If you intend to get the best out of it, learn to listen to your body and allow it to direct you on what exactly you need to do for it at that time. your weight gain might even be just mental. you don't need any of these techniques. 

Frequently Asked Questions

Every single health expert in the world today will tell you how it is better to try and lose weight naturally as compared to trying out pills or fat reduction procedures.  The two methods could be faster but they are too expensive and in some cases, it actually backfires and gives you side effects that could be detrimental. 

Some of the bests ways to actually lose weight naturally is watching your diet, gyming and having positive mental wellbeing. It may look like a simple thing to do but you should know that it will take time. Nothing natural usually comes on microwave speed.  As much as it could be financially cheaper, it will take a lot of personal responsibility, self motivation and physical discomfort. The discomfort is usually your bodies way of reminding you that you are doing something out of the normal. One other thing you need to know is that it should be constant. 

The realistic sense is relative and depends on what your actual weight loss goal is. If you are aiming for a certain weight for health reasons then yes but if you are just out to shed off some weight, this could be too much. Losing 10 pounds in a month is like losing  2.5pounds in a week or  4kg during that same week. It could be possible if you decided to subject yourself to some rigorous exercise and an extremely healthy diet. However, this should only be a goal. 

For most people, it is going to be unhealthy and you may end up facing a serious case of a rebound because you have pushed your body beyond what it could handle. a normal human body should be able to lose at least 1 pound per week. Therefore, pushing it to around 2.5 could be very possible too much for you. 

  • Dieting has always been the first and go-to method. However, so much research has been conducted to try and validate this opinion. Most of them realised that it does have a great impact but it is not the only way to have you lose weight. Dieting allows you to have a healthy body. It is the body going healthy, that usually leads to you losing some weight. 

Look for an exercise regime that works for you. If you can handles jogging or running, do it. If you would opt to go lift weights at the gym, do it. If you prefer aerobics or swimming, don't limit yourself. These are also some of the most effective and sort after methods that give you a 100% return value in terms of losing weight and even toning your whole body. The more you physically work out, the more your body maintains a certain form which I believe should be your goal.

A human body is naturally warm-blooded, as I am sure your biology classes taught you.  therefore, in any case, it is striving to maintain a certain temperature that should allow your normal body functioning to work. Sleeping in a cold room forces it to try and up the temperature of your body by pushing its metabolism to its peak.

This will include the burning of more fat to create energy that should power up the body to perform basic functions like breathing and pumping blood. It is the process of burning fat that leads to you losing weight while you are sleeping. It is, however, risky because you can easily contract an infection or illness because of the cold. 

therefore, as much as it is a working theory, it is highly warned against because you could just be placing yourself in a health hazard situation, just because you want to lose some weight. 

Weight loss is most effective if it is slow and steady. Trying to lose 30 pounds in 6 weeks means that you will need to work out shedding around 5 pounds every week. In other terms, this means that you should lose 2.5kg every week. This is way beyond the recommended weight loss by any good  professional.  

It does not mean that losing 30 pounds is impossible it only means that you will have to seriously push yourself and stretch your body to limits that it may not be used to. There is also a very high possibility that you will have to completely clear out your kitchen and your pantry before you even decide to get on this journey. You will also need a serious trainer who will be tough on you to ensure that you actually make it to the desired weight that you need to get to. 

Many people usually believe that the only way you will lose weight is if you exercise and diet,  but you should know that it is not the only way.  For most people, it is all mental. Finding a way to curb how you think when it comes to food is one of the best ways to actually be able to handle how your body responds to what you eat. What and how you eat begins with your mind. 

You can try out small things like limiting your food serving, taking snacks between meals and even eating a good protein-filled diet during breakfast. Ensure that you drink as much water as possible which helps out a lot in the digestion of the food that you will have eaten at any time.  the basic idea or weight loss, it controlling what gets into your body and how your metabolism reacts to the food that you eat. 

Before you make any changes, you should have already known what you do on a daily basis that could be contributing to your weight gain. Once you get to know this, you will then be able to single out some of the things that when changed will help you attain your goal. Things like when you wake up, the amount of food that you eat, what you eat and even how you eat it.

What is your daily routine when it comes to how you eat and what you eat? Try out some of the biological reports that have been done over time. This includes peering warm water to cold water after meals, trying your best to get the number of calories before you eat a snack. Eating fruit instead of processed snacks could be a great way for you to start your weight loss programs through the small every day things that you usually do. 

There are so many ways that you can use to lose weight. However, not all of them are healthy. This basically means that will not involve chemicals or added processes or pills. So this basically means that it will involve what you eat and what you push your body into doing. your body is a living thing which means that you will have to listen to it before you actually decide to do some of the things that I am sure you have been told to try out. 

Whatever you decide ensure that you involve a lot of fruits, vegetable and water. These three items have a  way of balancing any technique that you will try and use and make it healthy. You will be both pushing your body but at the same time keeping it active, alive and healthy that way you get to maintain the basic functioning of your body which will definitely affect your thinking. 

Intermittent fasting is staying for certain hours of the day without food or drink.  It is therefore a starving method that will force your body to make use of the already present fats in the body. you should be aware that this is not your typical I need to stay away from food type of situation. In most cases, it will stretch over a period of time that could even be 3-5 months, of you maintaining a certain diet. 

 You could lose 2.5-3 pounds in a month gauging on how well you take care of yourself during that period.  If you maintain a good diet, keep yourself active and even after breaking the fast you ensure you drink enough water. You could even be in a position to lose more. This is a long term technique of losing weight. If you are okay with it then try it out as long as medically you are allowed to do so. 

Ideally, there are no best exercise techniques that are aimed to lose weight faster. This is because what could work for one may not necessarily work for someone else. however, the general plan that works for most people is to find an exercise that will keep your body in active motion for quite some time. 

This is like running, bicycle riding, or aerobics for a certain amount of time. The ability of the body to keep active works muscles in your body that forces the fat to be metabolized so that it can gain enough energy to continue making your body in motion. It is this idea that proves the fact that active exercise causes you to lose more weight as compared to lifting or wights or just stretching.  If you can find a place where you can keep running or join a gym with immobile bikes or treadmills. you will have the need to invest in good footwear. 

When it comes to choosing the best weight pill, you should put into consideration so many things. How long do you want to use it and what are the side effects that you won't mind experiencing. There are so many certified pills on the market that have been tested and approved by the FDA. The only trick is finding one that agrees with your body and that from experience will give you the best possible results available.

Contrave is a combination of two FDA-approved drugs, naltrexone and bupropion. This is an example of a drug that you get to use for a long period of time. Apart from that casual vomiting, nausea and loss of appetite, it is one of the most preferred weight loss drugs.  Within 12 weeks of using the drug, you will lose weight and also benefit through other ways like balancing depression symptoms and even reducing your smoking tendencies. 

For most people, the most stubborn fat is belly fat. Rather it is fat, that most people find the most irritating and unwanted. Just like in most situations, we will always look for exercises that will help to lose it faster. Out of experiences of most people, trying out cardio exercises like running, cycling, and even intense stretches has a way of straining the muscles in the belly that results in losing the belly weight. 

you should however be aware that there is no one exercise that just makes you lose the belly fat alone. It will have to couple up with some other fat in another place of the body. You will then eventually find yourself losing not just belly fat but generally also your body weight. Plunks, situps, and leg crunches have been known to work more on your belly muscles which burn the fat faster on your belly. 

 

Losing weight can be tiresome too. Especially if you have the type of stubborn body that takes time before it is able to cooperate.  It is therefore very important that you actually learn how to push yourself through this journey so that you get yourself to the weight goal that you have.

 You need to write out your goal, keep a diet schedule, maintain a social circle that pushes you to lose that weight. More than ever, you should prevent yourself from making decisions when you are hungry. You will notice that most of them will be irrational and unhealthy because you will be concentrating on filling yourself instead of eating the right thing.  keep a weight loss journal where you have written down how much weight you have lost over a certain period of time. You should also keep verbally encouraging yourself and reminding yourself why you decided on that journey in the first place. 

Weight loss that is not pleasing or does not clearly serve the purpose that it was intended to is what we call unhealthy loss. Just look at people who have sagging skins mainly on the underarms, belly and even cheeks. On the weighing scale, you could be excited that you have lost weight, but how does it make you look.  If the end result does not look like what you were expecting then there is a chance that you are losing weight in a very unhealthy way. 

Such people in most cases will go through what we normally call "rebound" which is the body regaining some of the previously lost weight in form of muscles. the only trick is that at times, the weight could come back as extra weight and if not handled well, could lead to you regaining even the overweight that you were trying to lose in the first place. 

Foods have a big part to play when it comes to losing weight and staying healthy. In most cases, calories are what we are always told to watch against.  however, not all calories are bad. There are some like the ones found in nuts and avocado fruit that are very beneficial to your body in general. It may not be easy to know what amount of calories is in what meal all the time, but being smart about the amounts that you take is the bedrock of any healthy diet. 

There are certain foods that help your body metabolism to be faster like whole eggs, salmon, green vegetables, beans, and even legumes. They have a high intake of proteins, fibre, and healthy fats that help in cutting off the bad ones that could have collected in your body over time. Soup is also one of the most advised healthy meals. 

There are several studies that prove what you drink has a big effect on the chances of your body losing the weight that it needs to. The most basic one is water. It has zero calories and additives yet has the power to boost your general body functions and metabolism. It helps to clean out your system form foreign materials that in most cases are harmful to you. 

There are other things like green or black tea, coconut water and even protein shakes that are perfect for weight loss. Their nutritional value helps to lower your need to feel hungry and at the same time burns calories in your body that are definitely unwanted. The drinks contain antioxidants that are known for the burning of calories function. However moderating on how much you drink them allows the body not be too used to it. With this, you body gets to react to their function. 

Losing weight is all about the type of body that you have and the limits that it can handle. Averagely, anyone can lose around 2.5  pounds every week. You could be lucky enough that your body stretches to more than that. This is on a  natural and healthy point. Anything above this one will need you to actually go the extra mile and work on more than usual.  You will need more exercise and definitely a better diet and mindset to go with it. 

For you to maintain a safe and healthy weight loss, you need to ensure that you are playing around this limit. It does not however mean that you cant go beyond. It just means that you need to be more careful with your body.  every one has thir own normal. It will depend on how much you can handle. Medically speaking, you should also consult a physician so that you can be at a better standing point. 

Many people have fallen into the trap of getting too excited about the wieght that they have lost that they forget to maintain the practices they have implemented to keep the weight low. Such people end up facing the 'rebound' demon that usually hits very hard. You end up gainign weight faster than you would have imagined. 

You should whoever know that it is very possible. Especially if you have been the type to lift weights as a way of losing some pounds.  you just need to mentally motivate yourslfe by reminding you that if you did it before, you can do it again.  maintain the journal that you had and keep refring to it. Fiding easier and more subtle ways to keep you in shape and fit. 

Try to keep a more long term practice therefore even after you have shed off that extra weight, the practice would have already become norm. 

A keto diet is loved by many people because it helps you limit the number of carbs that you get into your body. It is usually more green vegetable and healthy carbs as compared to other diet meals. Most people, get the wrong idea of the keto diet. They end up starving their bodies of the natural carbs that you need that your body begins shutting down. 

If you notice that your body is not reacting to the keto diet the way it should, it only means that you are not doing something right. Your ketosis level has not been reached by your body therefore it cannot handle the change. Your body ends up saving on the little that it is getting instead of breaking down the fats that are already in the body.

You should start going back to the drawing board and try to re-adjusting your diet plan. 

Losing weight is one of the hardest things anyone can face.  That is why many people usually need a lot of motivation before they can actually accept to go the hard way of shedding weight that they think they don't need. The harder part of all of this is actually maintaining the things that you are doing to end up losing it. It is not a microwave practice that can be achieved overnight. 

The people and the situations around you could also limit how much weight you can lose.  This could be what you do for a living, the foods that are easily available for you, and more importantly your health status. Not everyone can maintain a no-carb diet or even take part in fasting. It is a challenge that you need to psych yourself up every morning when you wake up and make the decision that you would like to lose some weight today.

Food is one of the biggest build-ups when it comes to adding weight. What you eat, how much and when you eat it determines how your physical body will act like.   Understanding your basic eating habit is the best way to start your weight loss journey. Once you are able to work out what you have been doing wrong, you will be in a better position to even change to something better. Your eating habits do not have to be perfect or following someone else's regime. 

The habit you want to take after should be balanced doesn't leave you for a long period of time hungry and at the same time allow you to junk once in a while. You should not completely starve your body of some of these things. Take in more water and fruits in your diet especially when you feel like your body is telling you it is hungry. 

This is a tactic that honestly only gadgets and smartphones could help you. Setting it to tell you how many steps you ave made those days help you to know how much you can handle in a  day and how much more you need to push yourself before you achieve the 10,000 step limit. For most people, this is the lowest you should have done that day if you are aiming to burn more calories. 

You should also note that it doesn't mean that you just walk. Half of it should be brisk walking which is just like fast walking. This allows your body also push itself to a level where its metabolism is faster than the normal rate. As much as you could be told your BMI matters, the 10,000 step rule should be something you should achieve and go further if you want to lose those extra pounds. 

If you have been referred to a doctor, this means that your weight problem could have reached a level that is beyond physical help.  However, just because you have been given a certain solution by a doctor, this does not mean that you should stop your weight loss practices. 

The pills that doctors tend to give people like orlistat (Xenical, Alli),  just to name one of the common ones, work better when you have control over what you eat, how yo eat and when you eat. It is just a compliment and not necessarily the only solution. 

Most of these drugs limit your metabolism process by reducing your need to eat. with this, you will end up not eating well, which reduces your general body strength.  This is why it is important for you to maintain a healthy moderate diet with lots of healthy fluids just to keep your body hydrated and healthy for your sake.

There are diet plans that you can decide to take part in that are healthy for you. It will only depend on which one will be better for you. 

  1. Keto diet that works on lowering the amount of calories that you ingest. 
  2. Mediterranean diet that involves more white meat and less or processed sugar.
  3. Intermittent fasting that works with several hours of eating and several hour of not eating every day.
  4. Flexitarian diet that works with fruits, veges and plant based proteins.
  5. Weight Watchers diet that works with nutrient points of a meal before you take it. 
  6. Volumetrics diet is one that you watch more on how much you as compared to what you eat.
  7. Mind diet is a combination of diets that favour the well being of the mind.
  8. DASH diet is one that looks out for meals good for hypertensive people. 
  9. ornish diet that works with less fats an dcarbs with more exercise.
  10. vegeteian diet that works with only vegetable is the diet. 

Calories are what usually make it very hard for anyone to lose any weight. However, on the keto diet, you have already placed yourself in a position to limit the calories that your body is receiving.  It is not really cutting down on all calories but only eating healthy ones that are good for your body. Together with the accumulation of other healthy foods, your body metabolism is made better. You could be in a position to lose over 5 pounds in a week if you decide to begin the keto diet. However, you will need to push yourself extra if you need to lose more. 

If you decide only to get on the diet without exercising or even maintaining a motivational journal, you might end up losing less than you had expected. A keto diet is usually prefered because it allows your body to carefully adjust to the new eating diet slowly.    

Losing weight is more mental than actually physical activities. Once you are able to control yourself from your mind when you are ina better situation to even lose weight without trying anything different in your meals and exercise. You need to ensure that you have a healthy protein-filled breakfast before you start your day. Keep away from meals 3 hours before you sleep until the next morning. When hungry and it is not yet meal time, invest in fruits and smoothies that will keep you both hydrated and full at the same time. 

Self-control in this case with go along way in helping you. You should also try so much to keep as active as possible.  Instead of always taking the bus or driving to some of the close places around your home or work place, decide to begin talking just to get your steps in check. It may take some time, but you will get there. 

So much has been done in relation to this. However, you should know that as much as apple cider vinegar is potentially helpful when it comes to weight loss, in large amount could be detrimental to you. A healthy dosage of the vinegar is 2-3 teaspoons per day. This is carefully spread out during the day and diluted in drinks for it to be edible. Many dieticians advise that you take it before meals as a way of preparing the stomach before you ingest any meal. 

It is known to cut your appetite by a great amount which lowers your desire of eating all the time. The vinegar also helps the little food you have eaten to be easily digested which prevents hoarding of fats and other materials in the body. Taking the vinegar directly could cause erosion in your through and stomach walls because of the acidity that it has. 

There could be so many reasons why your weight is not going down. Maybe you are not eating the right thing for your body. Everyone has a way that their bodies function. This includes what you eat and how much of it you eat.  

Your mindset also determines how much you will lose. If you are confident that you are ready to lose it then you will. Do you invest time in moving around and being active or do you just sit around? And if you do, what pace do you normally work with? It is not enough to just walk around but you should pace it to the extent that you feel your body reacting.

Do you take enough water and more important do you rest enough? Giving your body enough time to heal or relax after a long day allows metabolism to be better which goes a long way in breaking down those fats.

Losing weight fast is not something that you should consider unless it is a life or death situation.  This is because there are so many wrong things that could happen when you end up losing weight too fast. You could have flabby skin that is visible around your cheeks, underarms and belly area. It usually ends up looking like an old person skin which is not good for any person. The aim is to look younger, not older. Reduced immunity could be a result of not allowing your body to adjust to the changes in body mass that you could be having at that time.

There is also this idea of your body trying to regain that weight that it has lost all of a sudden.  The rebound effect always hits the affected person hardest especially if their sense of self-control is very low. You should be highly worried about this when you realise it is about to happen. 

Fasting is not the more ideal way of losing weight but it happens to be one of the most effective ones.  This is because it helps to adjust your body into being able to break whatever fats are already building up on your body. Considering the limits that you are usually made to maintain during a fast period, you will be able to practice a restrain that is very healthy. Your bodies metabolism will have to grow so that it can actually keep up with the energy levels that you require for you to function well. 

However, if you have health issues, do not try out a fast. You might be putting yourself in a lot of health-related issues that may not be healthy.  As much as it is recommended to try it out, do not overdo it.  It does teach you restraint but it should not be at the expense of what your body seriously needs. 

It is completely impossible to kill your appetite no matter how determined you are.  This is an item that your body has been naturally designed to sense. However, you can limit your appetite based on your thinking and what you decide to eat. Taking pills and drinking a lot of water allows you to balance out how your body will be responding to the need to eat more. 

However, many people will tell you that the only way you can keep away from food is if you are generally busy or if you take some drugs or roots to curb it. It could work, but then you have to limit it. Submitting your body to full-on no appetite is bad because you will deny your body some natural nutrients that it needs for its functioning. So you cant kill your appetite unless you find a way of detaching your stomach from your body. 

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Weight Classification Body Mass Index BMI

Underweight Normal Overweight Obesity Class Obesity Class II Obesity, extreme It is often assumed that obesity equals insulin resistance, since overweight people tend to become more insulin sensitive with weight loss.5 However, results from the European Group for the Study of Insulin Resistance have shown that only 25 percent of people who are overweight had evidence of insulin resistance.6 Epidemiological evidence suggests that persons in the upper tertile of insulin resistance (measured by insulin-mediated glucose disposal) are at a statistically, significantly increased risk for developing type 2 diabetes, coronary heart disease, or hypertension.7,8 Recently, several well-designed clinical trials suggest that changes in lifestyle can prevent the onset of diabetes. In the Finnish Study, 522 obese (mean BMI 31 kg m2) subjects were randomized to receive brief or individualized lifestyle instruction. After 3.

Historical dietary treatment of kidney disease

In the mid-1800s, Richard Bright recommended a milk diet for patients with edema and proteinuria (1). Fishberg in 1930 and Addis in 1948 recommended protein restriction for uremic patients, but neither identified the biological value of the protein (2,3). Many at this time believed that dietary protein restriction would decrease the workload and stress on the kidneys. In 1948, Kempner proposed a diet consisting of rice, fruit and sugar for the treatment of acute and chronic renal failure, and it became known as the Kempner Rice diet (4). This diet contained about 20 g protein, 150 mg sodium and 2000 calories. The Kempner Rice Diet was also used in patients with heart disease who did not respond to salt restriction alone, but it was not recommended for people with diabetes because of the high fat and sugar content. The goal of the Kempner Rice and the Borst diets were to preserve life until the kidneys recovered they were the alternative to dialysis in the 1950s and early 1960s.

The original USDA Food Guide Pyramid

Usda Food Pyramid

The first food pyramid was created by the U.S. Department of Agriculture (USDA) in 1992 in response to criticism that the previous government guide to food choices the Four Food Group Plan (vegetables and fruits, breads and cereals, milk and milk products, meat and meat alternatives) was too heavily weighted toward high-fat, high-cholesterol foods from animals. Figure 17-1 depicts the original USDA Food Guide Pyramid. As you can see, this pyramid is based on daily food choices, showing you which foods are in what groups. Unlike the Four Food Group Plan, the pyramid separates fruits and vegetables into two distinct groups and lists the number of servings from each food group that you should have each day. (The number of servings is provided in ranges. The lower end is for people who consume about 1,600 calories a day, and the upper end is for people whose daily dietary intake nears 3,000 calories.) The Food Guide Pyramid (Washington, D.C.

The Athletes and Healthy Persons Food Pyramid By Will Brink

Most people are aware of the USDA Food Pyramid, where potatoes are treated like healthy vegetables and people are told to eat 6-11 servings per day of starches from breads, pasta, and white rice. It's a pyramid where all fats are created as equal, seemingly all bad and beans are some how with the protein group. In short, it's a well intentioned pyramid that has led to a great deal confusion and even fatter Americans. I would like to briefly suggest a food pyramid for bodybuilders and other athletes.

Food Pyramids Obesity And Diabetes

Food Pyramid Including Corn

An estimated 60 of Americans are overweight and 25 are obese. Obesity can be measured in several ways. One method states that if a person weighs more than 20 of the ideal weight according to the height weight chart, the person is obese. This method does not take into account an athlete who may weigh more than a nonathlete because of muscle, not fat. Another method of measuring obesity is to measure percentage of body fat. If a person's body fat is more than 25 for a man or 30 for a woman, that person is considered obese. A third method bases obesity on a calculation called the body mass index (BMI). This index calculates a ratio of body weight to height and attempts to adjust for body size. According to the World Health Organization, obesity has become a worldwide problem that has significant effects on health. Problems that were once considered limited to developed or industrialized countries now affect everyone.

The Top Ten Ways To Quit Playing The Victim Role In Weight Loss

Playing the woe is me game when you're trying to lose weight is a dead end and a very unproductive way to live your life. It is very common when things don't go the way you want to point the finger at other people or things. Here's my twist on it Too many people think the world owes them a magic weight-loss powder potion pill program. The world owes you nothing. The weight you put on was YOUR responsibility, and it's YOUR responsibility to get it off. When you start taking charge, the reward is a feeling of empowerment and confidence, as well as a sense of self-love and self-respect that will affect everyone around you. They'll stop doing things that hurt you, respect your boundaries, and meet your needs (even without them really noticing it). The fat melts off, you get leaner, your energy goes through the roof, and your attitude is unstoppable. Start taking charge with these tips Want to get leaner and energized with high-as-a-kite motivation Everyone has a weight loss STORY to tell.

Dietary data in Europe national surveys

A number of European countries have carried out national dietary surveys. Table 2.1 summarises basic information on the various IDSs that have been undertaken in 20 European countries during the last 20 years. The surveys are often designed to document the dietary patterns of the general population or segments of it and possibly to identify groups at nutritional risk. In other instances, the primary aim is to address country-specific objectives. The selection of the dietary survey method depends on a number of different factors and investigators may frequently have to compromise according to the specific objectives of the survey and the inherent cost of setting it up. When the option of running international comparisons using these data is raised, a number of methodological constraints emerge. It can directly be noted that a variety of dietary assessment methods are used, making it difficult to accomplish comparability at the international level (Friedenreich, 1994).

The Dietary Reference Intakes DRIs

We all need the same nutrients, but the amounts we need depend on our age, sex, and a few other factors. For example, women who are pregnant or breastfeeding need more of most nutrients. The Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences, a group of nutritional scientists from the United States and Canada, has established the Dietary Reference Intakes (DRIs), a set of recommendations for nutrient intake. The DRIs are age- and sex-specific. With the exception of fats and carbohydrates (whose requirements depend only on our calorie needs), a separate DRI is set for each of the known nutrients for each of10 different age groups. From the age of 9 years, males and females have separate DRIs, and additional DRIs are set for women who are pregnant or breastfeeding.

The brand new USDA Food Guide Pyramid

By the time USDA HHS got around to revising the Dietary Guidelines for 2005, it was pretty clear that the original food pyramid hadn't done its proposed job of teaching most Americans how to choose foods that provide sufficient nutrients without piling on the pounds. Like the original Food Guide Pyramid, this new version is made up of sections representing the foods in your daily diet from left to right, grains, vegetables, fruit, oils, milk, and meat beans. Like the building blocks on the original Food Guide Pyramid, the six bands on this one say pick lots of different kinds of foods to build a better diet. The different sizes of the sections suggest that you should consume more of some foods than others. The steps going up the side of the pyramid say, Physical activity matters, so get moving

Collecting Dietary Intake Data with Different Tools

The 24-h recall helps the patient to remember his her food intake on the previous day and to quantitate it (46-52). The interviewer needs to be trained to recall the patient's exact food intake. Accurate quantification is essential. Providing food models, bowls, and plate and picture charts are helpful for collecting accurate intake data. This tool assesses the actual intake of the patient. However, the 24-h recall is not sufficient to describe the patient's usual dietary pattern because it covers a short time. The recall usually takes 20-30 min to complete, but it may take longer if many different foods, ethnic foods, or mixed dishes with various ingredients are consumed. The 24-h recall is the most commonly used dietary tool in the United States, and it is used in the National Health and Nutrition Examination Survey (NHANES) (48-49) and the Nationwide Food Consumption Surveys of Food Intake by Individuals.

The Food Guide Pyramid

Pyramid Karel

The Food Guide Pyramid was developed by the U.S. Department ofAgriculture. The pyramid incorporates many principles that emphasize a plant-based diet that is low in fat, high in fiber, and rich in important vitamins, minerals, and other nutrients. All of these factors contribute to optimal health and help you to control your weight and to reduce the risk of heart disease and some types of cancer. The arrangement of the food groups in a pyramid shape calls attention to the kinds of foods to eat more of and those to eat in moderation.

The Dietary Supplement Health and Education Act of

Dietary supplement usage in the United States has increased significantly since the passage in 1994 of the Dietary Supplement Health and Education Act (DSHEA, pronounced Dee-shay). This legislation defined dietary supplements as distinct from food and drugs, and it allowed them to be sold without a prescription. The passage of DSHEA provided consumers with the right to purchase dietary supplements that they felt would help them attain their personal health goals. At the same time, DSHEA transferred to consumers the responsibility for making informed choices about the supplements that they used. In contrast to prescription and over-the-counter drugs, where effectiveness and safety must be demonstrated prior to marketing of the drugs, premarket approval is not required of manufacturers of dietary supplements. As a result, there is a greater potential risk that dietary supplements may be ineffective, or even harmful, as compared with drugs.

Natural and Modified Polysaccharides for Use in Processed Foods

Several natural polysaccharides are used in processed foods for their functional properties. These natural polysaccharides include starches from several sources, guar and locust bean galactomannans, alginic acid and carra-geenan from seaweed, and xanthan gum. Polysaccharides are also modified physically and chemically to enhance their functionality (Table 1-3). Starch and cellulose are alkylated or esterified to convert a veiy small proportion of the hydroxyls into ethers or esters for increased solubility. Starches are also subjected to partial acid or enzymatic hydrolysis, resulting in starch dextrins and maltodextrins with improved solubility Starch dextrins also are produced by a process that promotes alteration of the structure, including new linkages, increased branching, and some decrease in size. Maltodextrins are much smaller, in the oligosaccharide range, but without other structural alterations.

Intermittent Fasting: The Quickest Way To Look Sexy In A Bathing Suit

There's a really great way you can quickly lose body fat, and it's more simple than what you're currently doing. No, I'm not going to tell you to cut calories or starve yourself. That doesn't actually work in the long term, because once you start eating the calories again, you put the weight back on. What I want to briefly talk about today is the practice of intermittent fasting. It could change the way you approach your goals for a while. Intermittent fasting has been shown to have an array of benefits that include (but are not limited to) To Eat or Not To Eat, That Is The Question. Robb Wolf's BlogIs Intermittent Fasting Healthy Mark's Daily AppleThe Myriad Benefits of Intermittent Fasting Mark's Daily AppleIntermittent Fasting and Stubborn Body Fat Lean Gains(Lean Gains is actually one of the foremost authorities in IF, so if you really want to go deep, check out many of his articles).

How to NOT Lose Weight on Tim Ferris' Slow Carb Diet

They were absolutely phenomenal. Even my boyfriend who hates lentils and has no need or interest in following the diet loved them. Due to my little slip-up, I'm starting over this week and calling today Day 2 of Slow Carb as last week's results don't accurately reflect the results of someone properly following the diet. It's Monday, and I know I consumed trace amounts of sugar both today and yesterday which will impact my results, but I'd rather not wait until next Sunday to start again.

15 Proven Ways To Lose Weight Fast At Home

Faster weight loss appears quite an uphill task, especially if you wish to lose more than 10 pounds. In the present scenario, there are numerous ways to shed weight such as weight loss supplements, fitness programs and numerous fad diets. But, the fact remains that most of us find it difficult to go through these tedious processes. Besides, they yield only short term results. To lose weight healthily and maintain it, you need to follow a healthy lifestyle incorporating a balanced diet and regular exercise. When you talk about weight loss the first thing that comes to your mind is dieting. In fact, dieting and weight loss are closely related. Often, the urge of losing weight is so strong that you tend to starve yourselves in the process, ultimately losing out the vital nutrients required by your bodies. Numerous fad diets have come into being which promise quick weight loss. But following them is not everyone's cup of tea.

9 Simple Ways To Lose Weight Quickly For Teenagers

Teenage or adolescence is a crucial phase of our life. It is at this age that several hormonal changes take place within our body. It is also the growth phase and hence, special attention is required for the overall fitness of the body and mind. Unfortunately, lack of physical activity and consuming excessive junk food has pushed numerous teenagers into the obesity whirlpool. Being overweight affects their self-confidence and they often take to skipping meals or following fad diets to the point of starvation to attain their desired weight. But the results are usually not as good as expected and many teenagers end up with eating disorders like anorexia and bulimia, which deprives their bodies of vital nutrients. If you are a teenager and overweight, then please know that you do not need to starve yourself to lose weight. All you need to do is follow the basic rules i.e. balanced diet and exercise. A healthy combination of these two will help you reach your desired weight.

Top 13 Zinc Rich Foods You Should Include In Your Diet

Is your diet lacking in zinc Time to think about it Vitamins and minerals are indispensable for the maintenance of overall health. One mineral that often misses our attention is zinc. Though needed by the body in small amounts, this mineral is vital for maintaining the sense of smell, building a healthy immune system, triggering enzymes and for the formation of DNA. It also contributes to other aspects of health like vision, taste, hair and skin. It is believed to improve testosterone production in men and lessen PMS symptoms in women as well as boost the health of prenatal babies. Deficiency of zinc can lead to diarrhoea, impotency, stunted growth, loss of appetite, hair loss, eye and skin lesions, and impaired immunity. The best way to improve your zinc intake and prevent zinc deficiency is to incorporate foods rich in zinc in your daily diet.

Top 10 Vitamin B1 Rich Foods To Include In Your Diet

The best way to get your recommended intake of vitamin B1 and prevent or cure the deficiency of this vitamin is to incorporate foods that are rich in vitamin B1 in your diet. The food items given below are some of the best sources of vitamin B1 and hence, should be included in your diet. Now, it's time you make those small changes and include these possible foods to make your health better than usual. It is not that difficult to include these foods in your diet. Feel free to share your thoughts and ideas with us in the comment section.

25 Iodine Rich Foods You Should Include In Your Diet

It is very important to include high amounts of iodine rich foods in your diet as the body cannot synthesize this mineral. The amount of iodine found in food sources is small. The quantity of iodine depends on environmental factors like use of fertilizers and soil concentration. Here is a list of 25 best iodine rich foods. Fishes are able to extract iodine from the seawater. Cod is a delicious, moist and a low calorie fish that comes packed with several essential nutrients like omega 3 fatty acids, protein, folate, vitamin D, E and potassium. A three-ounce serving of cod provides 99 micrograms of iodine, amounting to 99 of the daily value. Beans are one of the most versatile foods that you can include in your diet. A half-cup serving of navy beans can provide you with protein, potassium, copper, folate, calcium and iodine. You also get around 32 micrograms of iodine with every half cup serving of navy beans.

20 Zero Calorie Foods You Should Include In Your Diet

You may have heard of zero calorie foods that will help to lose weight. But, what are they in real How do they help in burning the excess fats Read to know more about these so called zero calorie foods. All healthy fruits and vegetables contain some amount of calories. There is practically no zero calorie food or beverage besides water. Foods that are touted as having zero calories, contain extremely low calories and high concentrations of nutrients in them. A zero calorie food burns more calories during the consumption and digestion process than it actually contains. The calories burned should be more or equal to the total calories in the food itself. Zero calorie foods are healthy and make an excellent addition to your weight loss diet. These foods keep you full for longer time on fewer calories. You simply do not have to worry about eating these foods in large quantities. Here is a list of the best zero calorie foods that you can include in your diet.

12 Simple Exercises To Lose Weight Easily At Home

So you want to lose weight Decided on your workout regime yet No You have come to the right place Get ready for a fabulous workout regime that will help you in your weight loss journey. There are plethora of weight loss exercises to choose from, but to zero in on the exercises that will work for you, depends on your weight loss goals, your age and your general health. Effective weight loss exercises are essential for a healthy weight loss program. Eating healthy and doing the right exercises will give you faster and effective results. This exercise targets to lose weight at Muscle Groups such as the legs. This is the best exercise to lose weight near the gluts, quads, calves and abs

20 Best Fat Free Foods To Include In Your Diet

Fat free diet has been around for decades. Adhering to a fat free diet and monitoring the calories will help establish a healthy and balanced eating plan. A low fat diet will give increased protection from heart diseases, cancer and other illnesses. It also helps to lower the total calorie intake, leading to fast weight loss. Following a low fat diet becomes a lot easier when you have fat free foods in your kitchen cabinet. Mango is another delicious fat free food that you can include in your diet. This fleshy fruit is enriched with vitamins A, B, C and several minerals. The nutrients present in mango aids the production of GABA hormone in the brain, which calms you down and helps you relax. You can try mangoes canned, frozen or dried if they are not in the season. Orange is a semitropical citrus fruit belonging to the Rutaceae family. It contains plentiful of diverse nutrients.

The Ultimate List - 35 Amazing Foods For Weight Loss

These days, people are adopting new lifestyle trends, which are taking a toll on their health. Obesity is the most common result of this new lifestyle. The unchecked increase in obesity can lead to a plethora of ailments like heart diseases, high blood pressure, diabetes and high cholesterol. It is very important to change this kind of lifestyle in order to bring positive changes in the body. Along with changing the lifestyle, it is equally important to adopt a healthy eating plan. For healthy weight loss, people should try to consume low calorie foods like fruits, vegetables and whole grains. Here are some super-foods you can eat to lose weight rapidly. Fruits are not only essential for good health, but can also help one to lose weight efficiently. Researchers have revealed that people who eat fruits are less likely to gain weight. Eating fruits in moderation is excellent for weight loss as it controls calorie intake, while providing essential nutrients.

30 Heart Healthy Foods You Should Include In Your Diet

We all know that regular exercise and weight control are required for keeping the heart healthy. But did you know that the food you eat is equally important in keeping the heart pumping Cardiovascular disease is the leading cause of death in the United Sates. It is no more restricted to the elderly. The disease is now affecting young adults as well. Apply avocado spread to your sandwich or add cubed avocado to salad to increase the amount of heart healthy fats in your diet. Avocado comes packed with monounsaturated fats that can lower the LDL levels while keeping the HDL cholesterol intact. Avocado also helps in the absorption of beta-carotene and lycopene, the antioxidants essential for heart health. This creamy fruit is high in calories, so go easy with it.

Top 10 Healthy Soups For Weight Loss

Bulking your meals with low calorie soups is a great way to lose weight. Soups are low in fat and calories, making them a perfect addition to your weight loss diet. Vegetable soups are ideal for weight loss as we get our daily dose of vitamins and minerals with relatively low calories. These are also fiber and water rich, which prevents you from overeating. Soups improve satiety, so that we consume less the rest of the day. You can also add lean white meat to your soup to increase the protein content. There are several varieties of soups to choose from, ranging from rich creamy ones to slimming soups. Here are 10 easy and healthy soup recipes for you to try for dinner tonight.

Sample Indian Balanced Diet Plan For Weight Loss

India is one of the world's richest and diverse cultures. With so many festivals and traditional affairs round the year, it is difficult to stay fit and not gain weight. To top it all, we are expected to look fab in that zari sari or any other ethnic wear Doesn't that make weight loss one of the biggest concerns Losing weight is not just about sweating it out for hours in the gym. You also have to be mindful about what you eat. Having junk and highly processed foods while working out can negate the possibility of losing weight. You have to restrict your calorie intake in order to lose weight. Some health enthusiasts are of the view that Indian meals are creamy and spicy, and hence should be avoided while on a weight loss diet. However, using the commonly found ingredients along with healthy cooking methods can help you lose weight easily. The Indian diet plan for weight loss should be designed keeping in mind the calorie requirements of an individual.

20 Folic Acid Rich Foods You Should Include In Your Diet

The recommended dietary allowance of folate varies according to the age. The recommendation includes Cereals are a great way to get folic acid in your diet. Most of the ready to eat cereal are fortified with 100 to 400 micrograms of folic acid per serving. Make sure you check the nutrition label before purchasing cereals. The cereals should contain 3 grams of fiber and less than 10 grams of sugar. Other grain products that come fortified with folic acid include breads, rice pasta, instant oatmeal and rice. This woody treat is perhaps one of the most nutrient dense foods in the entire vegetable kingdom. This low calorie vegetable has been used as a medicine since time unknown. Four stalks of asparagus provide 90 micrograms of folic acid, around 22 of the daily value. These spears also provide the body with all the nutrients it craves for like vitamin A, C, K and manganese.

19 Effective Ways To Lose Weight From Thighs

Losing weight from the thighs may look difficult at first, but it is not unachievable. A combination of diet and exercise can help you achieve your goal. Eating right and exercising can help you lose fat from other parts of the body as well. Follow these useful tips to win the battle against bulging thighs. Eating right is very important for reaching your goal. Sugar and salt cannot be completely eliminated, so go easy on them. Add a lot of fruits and vegetables in your diet. Super foods like kale, blueberries, pomegranate and Swiss chard can help you get lean and thin thighs. Besides working out, you also need to follow a healthy diet plan to achieve your goal. Don't opt for crash diet programs for weight loss, as there is a high possibility that you will regain all the lost weight in no time again. A low carbohydrate diet is structured around fruits, vegetables, soy products, lean protein and nuts.

How Does Drinking Black Coffee Help In Losing Weight?

A day may not be complete without a morning cup of coffee for all those coffee lovers. But did you know that this beverage can assist you in losing weight Yes, it does play a key role in assisting with weight loss. Here are a few tips to help you accomplish this goal with black coffee. Black coffee is a rich source of caffeine and drinking 2 to 3 cups daily can result in frequent urination that aids weight loss. Constipation is a frequently diagnosed disorder in most obese people. Drinking coffee on an empty stomach can flush out the wastes from the body, avoiding constipation this in turn aids weight loss. Black coffee can ease the digestion process by breaking the foods into smaller parts during digestion. Drinking black coffee after a high calorie meal can help your body ease the digestion process and burn more calories. Antioxidants are said to support weight loss. Black coffee, being high in antioxidants, can aid weight loss.

20 Selenium Rich Foods You Should Include In Your Diet

Being a trace mineral, selenium is needed by our body in small amounts. The table given below shows the recommended dietary amount of selenium for different age groups. The best way to get the recommended amount of selenium is to incorporate it in your diet. There are certain foods that are exceptionally good sources of selenium. However, it is advisable to consume them in the right amount to fulfill the daily requirement of selenium. Excess of mineral in the body is also associated with side effects. Given below are 20 such foods that are the best sources of selenium and hence, can form a part of your balanced diet. Having cheese is another way to add selenium to your food. Cheese is a versatile food that can be fitted easily in any diet plan. A serving of100 gm cheese provides about 15 mcg or 20 DV of selenium. Apart from selenium, cheese is a good source of vitamin A, calcium, phosphorous and protein.

Traditional Asian Diet - What Is It, Dietary Guidelines & A Simple Diet Chart

When we talk about some of the healthiest diets, traditional Asian diet is definitely placed high on the list. It is the perfect example of a well balanced diet that provides all the essential nutrients needed by the body. It is high in vitamins, minerals, fiber and antioxidants and low in saturated fat. It mostly incorporates vegetables, fruits, nuts and legumes and is low in meat and dairy products. This diet follows the dietary principles of historical diets of rural China, Japan and other Asian countries. It is suitable for an average healthy adult while others like pregnant women, children and those with medical issues should consult their physician before resorting to this diet. In fact, research has proven that Asians who mostly follow this diet are slimmer and healthier in comparison to their American counterparts who mostly suffer from obesity. The traditional Asian diet chart combines vegetables and meat in the ratio of 3 1.

20 Best Fiber Rich Vegetables You Should Include In Your Diet

Dietary fiber, also known as roughage, is a nutrient required for proper digestion of food. It is made up for non-starchy polysaccharides like chitins, lignin, cellulose, dextrin, waxes, beta glucan and oligosaccharides. This indigestible part of the plant food moves through the digestive system, absorbing water and easing the bowel movements. Besides assisting with smooth bowel movements, fiber can also reduce the risk of heart diseases, stroke and hypertension. Dietary fiber is divided into soluble and insoluble fiber. Both these fibers are present in all plant-based foods, but not in equal proportion. Unfortunately, most of us fail to meet the daily-recommended amount of fiber due to irrational eating habits. The best way to increase your fiber levels is by consuming more fruits, vegetables and whole grains. Here are 20 best fiber rich vegetables you can incorporate in your diet.

Top 20 Vitamin A Rich Foods To Include In Your Diet

Vitamin A is a fat-soluble vitamin and should be consumed with fat for optimal absorption. It is best obtained from a healthy and balanced diet. Fortunately, vitamin A can be found in abundant amounts in many fruits, vegetables, fish and dairy products. Below is the list of 20 vitamin A rich foods that you can include in your diet. Sweet potato is enjoyed widely for its delightful taste and high nutrient content. It is arguably the best source of vitamin A. 100 grams serving of sweet potato provides 19218 IU of vitamin A, amounting to a whopping 384 of the daily value. A cup of cooked, frozen sweet potato provides 578 of the daily value of vitamin A, while canned sweet potato provides 444 . This low calorie vegetable adds just 103 calories to your diet. Slice the sweet potatoes and drizzle olive oil, salt, pepper and chili powder. Roast at 400 degrees for 20 minutes and the delicious sweet potato chips are ready to eat. Lettuce is much more than a common salad garnish.

Mediterranean Diet - How Does It Work, What Foods To Eat & Avoid?

Did you know that the Mediterranean diet has been touted as one of the healthiest diets in the world Inspired by the dietary patterns of Spain, Lebanon, Portugal, Southern Italy, Palestine and Greece, the diet is based on the notion that people living in the Mediterranean region live longer and suffer less from cancer and cardiovascular ailments in spite of eating rich, fatty foods. The secret to the success of the Mediterranean diet lies in the active lifestyle, weight control and consumption of nuts and healthy foods. Varying between 16 Mediterranean countries and between the regions within a country, the Mediterranean diet is influenced by the region's culture, ethnic backgrounds, religion, agricultural production and economy. The Mediterranean diet prescribes 6 to 12 servings of vegetables a day. Pick vegetables in a variety of colors to get a wide range of antioxidants and vitamins.

10 Easily Digestible Foods You Can Include In Your Diet

Leafy veggies like cabbage, spinach and others are considered as super foods for your health. They are great for digestion, as well because they help flush out the foodstuffs that do not digest properly in the system. The rich variety of nutrients present in them is vital for your body. Leafy green vegetables are a great option if you wish to lose weight. Eggs are among the richest sources of proteins and minerals, but most of us are unaware of the fact that they are easily digestible food as well. You can consume both the yolk and the white to get more nutrients. Apart from chicken eggs, duck eggs are also worth trying. They are larger in size and more nutritious than chicken eggs. Hence, eggs are easy on your digestive system. If you want to lose weight, avoid the yolk and consume only egg white. For easy digestion, it is advisable to have scrambled or boiled eggs instead of fried eggs which are the hardest to digest.

10 Simple Tips To Lose Weight In One Month

Obesity is a problem that affects a large number of people these days. In fact, most of them indulge in dieting even to the point of starvation and end up depriving their bodies of vital nutrients. To say the least, weight loss cannot be achieved overnight. It is a gradual process that requires effort and dedication on your part. Most of us have this misconception that by dieting rigorously, we can achieve weight loss. But the fact is, weight loss depends upon a healthy lifestyle that incorporates a balanced diet and regular exercise. It is the combination of these two factors that helps you to achieve your ideal weight. The tips given below do not promise drastic weight loss but will definitely help you to lose around 10 pounds within a month. Before starting your weight loss regime, it is important to understand that 1 month is too short a time to achieve a dramatic weight loss. So, set realistic goals such as losing 2 to 3 pounds per week.

Top 20 Vitamin E Rich Foods To Include In Your Diet

The recommended daily allowance of vitamin E and all the nutrients are provided by Dietary Reference Intake and are developed by the Food and Nutrition Board. It is highly possible to get the required amount of vitamin E by eating a diet rich in nuts, oil and seeds. Significant amounts of vitamin E are also found in green leafy vegetables and fortified cereals. It is also available in the form of a dietary supplement. Here is a list of 20 vitamin E rich foods to help you meet your daily value of vitamin E. Broccoli is considered as one of the best detox foods. This nutrient dense vegetable is a source of vitamin E as well. A 100 grams serving of this cruciferous vegetable provides 1.5 milligrams of vitamin E. It is a low calorie vegetable and contains just 54 calories per cup. Add broccoli to your soup, salads or cook as a side dish to enjoy its amazing health benefits. The fuzzy, egg shaped fruit is rich in vitamins and minerals. It provides 1.1 milligrams of vitamin E per fruit.

Top 15 Vitamin B12 Rich Foods To Include In Your Diet

A deficiency in vitamin B12 can affect the major aspects of the life. It can lead to anemia, pale skin, weight loss, stomach disorder and weakness. A long-term deficiency can cause damage to the brain and nervous system. Listed below are the important food sources you need to include in your diet to acquire the essential Vitamin B12 Fish and sea foods can be one of the healthiest additions to your diet. They are an excellent sources of many nutrients, including vitamin B12. Fishes rich in vitamin B12 are salmon, mackerel, sardine, herring and tuna. 100 grams of salmon provide over 300 of the daily-recommended amount of this essential nutrient. One serving of mackerel provides 16.72 micrograms of vitamin B12. This equals to 279 of the daily value of vitamin B12. One can of sardines contains 8.22 micrograms of vitamin B12. Like other fishes, sardine is also high in heart healthy omega 3 fatty acids, vitamin D and calcium. Tuna fish is also a great source of healthy nutrients.

Here Is A Simple Vegetarian Diet Plan For Weight Loss

Are you a vegetarian looking for the perfect diet plan to help you on your weight loss journey A vegetarian diet has proven to be effective for weight loss. It is also associated with reduced risks of several ailments like cardiovascular disease, high blood pressure, cholesterol and diabetes. There has been a rapid increase in vegetarianism over the years. The non-vegetarian counterparts might argue that animal products like chicken, mutton, fish and eggs are part of a balanced diet, and leaving them out can lead to nutritional deficiencies and inadequate energy. The fact remains that a vegetarian diet is one of the healthiest diets as it is low in calories and saturated fats. By incorporating right foods in a vegetarian diet, one can get the basic nutrients required by the body. It is essential to maintain a healthy diet plan, which includes nutrients like proteins, antioxidants, fiber and essential vitamins needed for the body.

Your Ultimate Guide To Green Tea - Benefits, Weight Loss & Preparation

Staying fit and looking beautiful is one of the top priorities today. However, a sedentary lifestyle combined with increased alcohol and junk food intake is making them gain unwanted pounds. Obesity not only looks unappealing, but can also lead to various health problems like heart diseases, hypertension, sleep apnea, stroke etc. Losing excess pounds could be as easy as sitting back and drinking tea all day. Numerous scientific studies have concluded green tea drinkers lose weight faster than those who do not. The sugar and fat, which we consume, are synthesized into triglyceride. This process of synthesis takes place in the liver and small intestine from where the triglyceride is transported to the other parts of the body. Triglyceride is very essential for the proper functioning of the body, but excess triglyceride gets transformed into fat, leading to obesity.

Top 50 Vitamins And Supplements To Try Out For Weight Loss

Shedding excess fat by popping a few pills is no longer a distant dream. There are specific vitamins, minerals and weight loss supplements that flip an internal switch that signals cells throughout the body to burn more calories. These fat melting supplements help to drop the excess pounds and keep them away for good. These supplements will not just help you with weight loss, but will also give your body optimal metabolism. Here is a list of all the vitamins, minerals and supplements that will fill in the nutritional deficiencies and help lose weight. African mango, also known as Irvingia, is lauded as an all-natural way to lose weight. The supplement forces the body to process foods the way a naturally thin person does. It is also a potent natural antibiotic and pain reliever. B complex vitamins include B1, B2, B3, B, B6, B7, N9 and B12. These vitamins can help you lose weight in various ways. Vitamin B12 supplements boost the metabolism, helping you lose weight.

15 Best Zero Carb Foods You Should Include In Your Diet

Other essential functions of carbohydrates are to maintain digestive system, promote good bacteria growth, regulate the nervous system and formation of co- enzymes like ATP, NAD and FAD. High carbohydrates (fiber) help in preventing diseases like diabetes and cancer. Deficiency (lack) of carbohydrate leads to unhealthy weight loss, weakness, fatigue, mood swings, digestive problems like constipation, etc. Moderate amount of carbohydrate needed by us is 100-150 gm per day. Excess carb is also not good for the body. It tends to get stored in the body as fat, causing you to gain weight. Nowadays no one wants to get bulky or over weight because of which zero carb diet or ketogenic diet has become very popular. It is quite effective in causing quick weight loss. In zero carb diet, the body is unable to get enough carbohydrates. Thus, it uses fat as its energy source which is termed as ketosis. Ketosis is also referred to as fat burning mode .

4 Simple Ways In Which Cinnamon Helps In Weight Loss

Cinnamon is one of the most prized spices in the world. Commonly used as a flavoring agent in different cuisines, the appetizing oriental smell of cinnamon can attract the foodies from all corners of the world. Did you know this amazing spice not only provides warmth and relief in cold wintery days, but can also assist in weight loss Weight management is much easier if the insulin and blood sugar levels are stable. It can be even more effective if the digestive system is working well. This way you will feel more energized throughout the day. Studies have shown that including a scoop of cinnamon in your daily diet can help you lose weight. The benefits of cinnamon for weight loss include A considerable lab research has shown that cinnamon can have a regulatory effect on the blood sugar levels. It contains certain compounds that reduces insulin spikes and helps the body to use insulin more effectively.

12 Experts Share Their Secrets On How To Do Yoga For Weight Loss

Want to reduce weight naturally Looking to discover a healthier and more beautiful you Here, the answer is YOGA. Yes, yoga helps you meet the best of both worlds meditation and fitness. Yoga is considered effective and works extremely well with a long term approach to weight loss. In this post, we have featured 12 noted and celebrity yoga expert's opinions and suggestions we received on an expert roundup. Here they will help you get immediate answers about how does yoga work for weight loss and how you can shed extra pounds and unlock your inner beauty So, what I usually recommend my yoga students for weight loss 1 . Build your yoga practice by alternating dynamic series of asanas with static postures. This will help lose weight faster. Surya Namaskar (Sun Salutation) can be used as dynamic sequence especially if you add other asanas to it (Warrior poses I, II and III, Triangle pose, twisting, exercises into a lunge, etc.).

Top 10 Vitamin B3 Foods To Include In Your Diet

Thus, there is a need to overcome the deficiency of vitamin B3 and get adequate requirement by incorporating niacin rich foods in your diet. Given below are a few such foods which are some of the best sources of vitamin B3. Sunflower seeds are known for their variety of nutrients and vitamin B3 is no exception. A 100 grams serving of sunflower seeds provides you with 8.3 mg or 42 DV of vitamin B3. They are also a rich source of vitamin E and other B complex vitamins like folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6), riboflavin and pantothenic acid. Apart from these, they contain polyunsaturated fatty acid linoleic acid and monounsaturated acid oleic acid as well as amino acid tryptophan. So these seeds deserve to be included in your diet. Other seeds also contain vitamin B3 such as chia seeds (12 DV), sesame seeds (8 DV) and pumpkin and squash seeds (7 DV) in an ounce serving.

7 Simple Ways And A Diet Chart To Lose Weight Without Exercising

Diet and exercise are vital components of any weight loss regime. The best way to lose weight is to burn more calories than you consume. For this purpose you have to consume fewer calories in your diet and burn calories through exercise. So, regular exercise is essential, but you already know that, don't you Exercising is definitely a tedious task and is not everyone's cup of tea. Most of us cannot devote enough time for a full-fledged workout regimen. And then there are others who have been diagnosed with certain health conditions that prohibit exercising. So what is the solution How do you lose weight and look toned without exercising Believe it or not, there are some exercise alternatives which can enable you to shed those extra pounds All you need to do is follow these tips with commitment and discipline. You don't have to indulge in strenuous workouts to improve your body's metabolism.

Top 10 Magnesium Rich Foods You Should Include In Your Diet

Does your diet include magnesium Are you aware of the importance of magnesium in the diet Magnesium is an essential mineral required by the body to maintain muscle and nerve function. It is involved in at least 3000 biochemical reactions in the body. It helps to keep the immune system healthy, maintains heart rhythm and builds strong bones. Recommended dietary allowance Cooked spinach contains the highest levels of magnesium out of all the green leafy vegetables. This healthy and low calorie vegetable provides 24 milligrams of magnesium, amounting to 6 of the daily value. You can also eat raw spinach leaves to increase the nutrient levels in your body. Other green vegetables rich in magnesium are kale, Swizz chard and lettuce. These nutritional powerhouses also provide high levels of fiber, potassium, iron and protein. Avocado is well-known for its plethora of health benefits. It inhibits the growth of certain cancers and prevents heart diseases and strokes.

Top 23 Calcium Rich Foods To Include In Your Diet

Some might hate the taste of this leafy green vegetable but the fact remains that it has a great source of calcium. A cup serving of chopped broccoli provides 62 mg or 6 DV of calcium. It is also low in calories, as a one cup serving of cooked broccoli boiled in water provides just 54 calories. You can incorporate this veggie in your diet to boost your calcium levels and obtain other benefits of leafy greens as well Beans are another rich source of calcium. For example, green snap beans are rich in calcium besides being low in calories. A cup serving of raw green snap beans contains 41 mg or 4 DV of calcium. Green snap beans cooked and boiled in water contain just 44 calories. Thus, these legumes deserve to be incorporated in your diet because for their rich nutritional value which includes calcium. Kale or borecole is a close relative of wild cabbage and is one of the healthiest vegetables around. Green veggies are rich in calcium and kale is no exception.

28 Days of Slow-Carb Meal Plans Just For You

A few free meal ideas are below, but I've got months worth of meal plans ready for you over in my slow-carb meal planner. Click here to read more If you want something a little more hands-off and prefer having someone else create your meal plans for you, you should check out my slow-carb meal planner. You'll never have to plan a slow-carb meal again. You just take our shopping list to the store and cook, aka the easy stuff . In following that precept, these plans don't have 28 different meals. It'll be far easier for you to do some extra preparing when you do cook (especially if you have a busy lifestyle) than it would to prepare a different meal every single time you eat. I've checked out several meal plans, and the fact is I found it hard to follow them because I was always having to make something new. That said, these meal plans aren't boring. I love to eat delicious food, so I always try to tantalize my taste buds. The plan also is right in line with Rule 2.

5 Simple Ways How Almonds Help You Lose Weight

Did you know that nuts are a perfect weight loss food when eaten in moderation Have you tried almonds for weight loss and management It's time that you try this tasty nut for its amazing benefits. Obesity is a disease that affects people of almost all age groups. We indulge in crash diets and hard-core exercise. Yet we often avoid consuming nuts, thinking they are high in fats and calories. A study published in the International Journal of Obesity revealed the benefits of almonds for weight loss. The journal found that people eating a restricted diet with added almonds lost more weight than those who consumed complex carbohydrates. This was despite the fact that an almond-enhanced diet provided 40 total fat, while a complex carbohydrate diet provided 18 fat. Almonds are one of the best foods for weight loss. It contains high amounts of fats like omega 3, omega 6 and omega 9 fatty acids.

Top 20 Vitamin C Rich Foods That You Should Include In Your Diet

These sweet and colorful vegetables are one of the most nutrient dense foods you can include in your diet. These versatile vegetables add a great flavor to your pizza and pasta dishes while preventing heart diseases. A medium sized bell pepper provides 342 milligrams of vitamin C. This equals to 570 of the daily value. Bell peppers are also known to prevent cataract and blood clot formation. All bell peppers contain high levels of vitamin C, but yellow has the highest, followed by red pepper. Bottom of Form A one cup serving of cauliflower provides 46.5 milligrams of vitamin C, around three quarters of the daily value. Cauliflower is not just a high vitamin C food. It provides several vitamins and minerals as well. The vegetable provides plenty of vitamin K, dietary fiber and folate as well. It is low in calorie count too. Green and red chili peppers are also an excellent source of vitamin C. Just a single green chili pepper provides 182 of the daily recommended value of vitamin C.

Top 15 Vitamin K Rich Foods To Include In Your Diet

Deficiency of vitamin K can increase the risk of uncontrolled bleeding. Vitamin K deficiency is rare in adults and very common in newborn infants. Pediatricians usually advise vitamin K injections for infants. You can get adequate amounts of vitamin K from your diet. In fact the best way to get the recommended amount of vitamin K is to increase the consumption of vitamin K rich foods. Given below are good sources of vitamin K and can form a part of your diet. This delicious veggie is packed with nutrition and vitamin K is no exception. A single Brussels sprouts provides you with 33.6 g or 42 DV of vitamin K while a 100 grams serving provides you with 194 g or 242 DV of this vitamin. They are also high in selenium which can reduce the risk of certain types of cancers. They are good for your digestive system and possess cholesterol lowering properties.

Top 10 Vitamin B2 Rich Foods To Include In Your Diet

Vitamins and minerals are very important for proper functioning of the body. But, how many choose the right food in their diet to get all the essential nutrients Moreover, the preference for supplements is increasing than the proper food. Let us learn the importance of vitamin B2 and the best food sources to include in the diet. Recommended Dietary Allowance for Riboflavin (Vitamin B2) - 1998 The foods given below are some of the best sources of riboflavin and they should form part of your diet. Milk is also a good source of vitamin B2 as well as other B-complex vitamins along with calcium and other minerals. A cup of whole milk with 3.25 milk fat contains 0.4 mg or 26 DV of riboflavin. It is advisable to go for low fat and reduced fat milk as whole milk also contains high amount of saturated fat. Dairy products are also good sources of riboflavin and should be included in your diet.

50 Simple & Efficient Ways To Burn Calories & Slim Down Fast

According to a journal published in the Obesity , we feel the hungriest a few hours before bedtime. Working out in the evening will keep you full for longer, preventing overeating. A brisk walk after dinner will make you less likely to snack at night. Get a dog and burn more than 200 calories per week. People who walk around with their dogs are 34 more likely to lose weight. A Canadian study has found that people who eat foods while standing consumed 30 more calories than people who were seated while eating. Brushing the teeth after dinner not just keeps the cavities away, but can also help you burn more calories. It is believed that you are less likely to snack after brushing. The fresh breath after brushing will keep you from midnight snacking. Add a few hot peppers to your diet to burn off the calories. Chili and cayenne pepper speeds up the metabolism, helping you burn 50 calories. Opt for a dark chocolate bar with chili peppers on it.

30 Best Anti-Inflammatory Foods To Include In Your Diet

In order to stay away from these severe symptoms and disease conditions, you need to include anti-inflammatory foods as well in your diet. This article will help you know the best foods to include in your diet to ignore any otherwise causing issues. Turmeric has many medicinal properties. It possesses strong anti-inflammatory and anti-oxidant properties. Turmeric is a good source of dietary fibre, vitamin C, vitamin B6, magnesium, iron, potassium and manganese. Its consumption reduces the risk of heart attack, boosts brain function, prevents cancer and brain diseases, helps in treating Alzheimer's disease and prevents ageing and skin problem. The phyto-nutrients present in broccoli makes it a great anti-inflammatory food. This nutritious vegetable has a very high amount of vitamin C and vitamin K. It is a good source of protein and dietary fibre, but low in saturated fat. Broccoli possesses anti-cancer property, stabilizes sugar glucose levesl and promotes digestion.

Top 10 Fiber Rich Foods That You Should Include in Your Diet

Does your diet include enough of fiber Are you aware of the importance of fiber in your diet Dietary fiber or roughage is an indispensable part of nutrition, providing you with multiple health benefits. This nutrient is vital for speedy digestion and proper functioning of the digestive tract. It speeds up digestion by feeding beneficial gut bacteria. Certain fiber helps to prevent constipation by absorbing water in the digestive tract. It also changes the absorption pattern of other nutrients and chemicals in the body. Deficiency of fiber can lead to hemorrhoids, constipation, and high cholesterol and sugar in the blood. A healthy digestive system is the key to the maintenance of overall health. Regular consumption of fiber-rich foods is a must for the maintenance of a healthy digestive system. Moreover, to lose weight, you should increase the intake of fiber-rich foods as they provide a feeling of fullness and you are less likely to feel hungry after short intervals.

The Ultimate List Of Weight Loss Tips From 13 Worlds Renowned Weight Loss & Fitness Experts

To help you with weight loss, we have conducted an expert roundup for the most effective and best weight loss tips. We have received the best insights from the World's renowned dietitians, nutrition experts, weight loss and fitness experts. You can read ahead to know the perfect expert tips for a healthy living. Thank you so much for allowing me to participate. My single best weight loss tip is to control your environment by staying in active' mode, not reactive' mode. This simply means doing things like planning your evening meals for the week in advance, packing a lunch for work instead of eating out, having healthy snacks available instead of going to vending machines or convenience stores during the day.

Thermo Burn Reviews - Side Effects, ingredients, Weight Loss Supplement

Nowadays most of the peoples disturbed with the over weight and obesity because this may increase the risk of many health problems such as diabetes, heart problem and cancer etc. in these causes the thermo burn can help you to lose your weight in short time. Thermo Burn burn your fat and apatite and make you healthy and fit. A person will not remain enthusiastic and active towards exercise like their young age. Simultaneously growing age result in the many hormonal change in your body leading to the restoration of the extra fat in your body. It is not really uncomplicated to get rid of fat with aging the body starts creating more body fat cells as the assessment to energy. That's why the product has been released with impressive ingredients to cause you to lose weight quicker and quickly. Increased Energy The other energy beverages and supplements contain artificial flavors, sugar, and refined caffeine which will increase your fat.

Simple Daily Calender To Lose Weight In 10 Days

Physically, being obese makes it difficult for a person to move around comfortably. Even the smallest of tasks becomes a battle. And then, there is that constant fear of diabetes, cardiovascular diseases and other weight-related health issues. Is it a wonder then, that most obese people are willing to try anything to lose a few pounds If you too are looking for ways to lose weight and live a healthier life, you have come to the right place The following tips can help you shed a few pounds, and that too in just 10 days Do not force your body to lose weight through crash diets and high intensity exercises. The body likes slow changes in terms of food and exercise. Do not rush into running miles or pounding on the treadmill if you have never worked out in your life. This can increase your chances of getting injured. Do not starve yourself to get into a leaner shape.

The Secret Weapon to Quick Holiday Fat Loss

There are a few things I should point out about my version of this intermittent fasting protocol. Absolutely. This was my first experiment with Intermittent Fasting, and I really, really like it for a way to quickly drop some weight. I won't live this way forever, but I'll probably do one every couple months just to see how they keep working. It'll probably be a nice way to break a plateau.

Top 10 Amazing Herbs For Weight Loss

Obesity not only looks unattractive, but also poses several health risks like heart diseases and diabetes. For effective weight loss, it is very important to combine exercises with the right diet a diet rich in natural herbs. Adding herbs and spices not only adds flavor to the food, but also provides a wide range of benefits. The herbs contain antioxidants, minerals, vitamins and medicinal properties, which can be very beneficial for the health. So, if you are trying to lose a few pounds from the body, try adding the following herbs to your food preparation. These herbs will not only helps to lose weight, but will also keep the diseases at bay. Cinnamon is one of the best herbs for weight loss. It helps to stabilize and regulate the blood sugar level. It slows the absorption of food, keeping you full for longer time. Cinnamon also adds a sweet flavor to the foods, discouraging the craving for sweets. The herb moves the fat from the liver, so that it can be utilized for energy.

Top 10 Vitamin B6 Rich Foods To Include In Your Diet

Apart from the regular vitamin A and vitamin C, B- complex vitamins also play an important role in overall health. It is very essential to know the importance of every vitamin so as to include them in your diet rightly. This article will let you know the importance and food sources of Vitamin B6. Most of the vegetables contain high levels of vitamin B6 and spinach is one of them. A serving of 100 grams cooked spinach provides 0.24 mg or 12 of the daily value (DV) of vitamin B6. It is also a healthy option for your diet as a cup of cooked spinach contains just 41 calories and 0.47 grams fat. Other veggies that contain significant levels of vitamin B6 include broccoli, bell peppers, baked potatoes, green peas, yam and turnip greens. Just like meat, certain varieties of fish are excellent sources of vitamin B6. Yellowfin tuna is one of the best dietary sources of vitamin B6 with 100 grams serving providing 1.04 mg or 52 DV of this vitamin.

17 Probiotic Foods To Include In Your Diet

Have you ever heard about probiotics Wondered how to include them in your diet when they are considered to be healthy. This post delves you through the importance of probiotics in maintaining a healthy system and the best foods to consider. Probiotic supplements are often recommended when the balance of friendly bacteria in the intestines gets disturbed due to infection or excess intake of antibiotics. Probiotics play an important role in improving the intestinal function. The best way to prevent intestinal problems is to get this live bacterium through your diet. Yes, you heard it right. There are certain foods which contain these beneficial bacteria. Given below are some of the foods that are the best sources of probiotics. Sauerkraut is a German recipe prepared from fermented cabbage and some other vegetables. It is not only rich in probiotic bacteria but also helps in lowering allergy symptoms. Besides, it is a rich source of vitamins A, B, C and E.

Top 10 Vitamin B5 Foods To Include In Your Diet

Vitamin B5 or pantothenic acid is one of the vital B-vitamins for your body. It is basically a water soluble vitamin which plays an important role in the cellular processes and optimal maintenance of fat. It helps to convert carbohydrates into energy, thus processing food into fuel. It also provides support to the adrenal glands, enabling us to respond to high stress situations. Deficiency of vitamin B5 is quite rare, but when it occurs it can lead to weakness, fatigue, muscle cramps, apathy, numbness, paresthesia, irritability as well as burning and tingling sensation in the limbs. So there is a need to prevent this deficiency by incorporating vitamin B5 rich foods in your diet. Mushrooms are naturally occurring foods that contain several nutrients, vitamin B5 being one of them. Shiitake mushrooms have the highest levels of pantothenic acid with 100 grams serving providing 3.59 mg or 36 of the daily value (DV) of this vitamin.

1200 Calorie Diet Chart To Lose Weight Simply And Effectively

One has to be extremely disciplined about their diet and exercise to get the effective results. But the modern busy lives and hectic schedules leave very little time for us to devote to weight loss programs. In fact, most of us look for quick results instant food, instant entertainment, and instant weight loss But the fact is that weight loss is a gradual process and the amount of time it takes depends on the body structure. Some people can lose weight easily, while others struggle to lose even a kg. With few changes in your dietary pattern, you can definitely lose weight, in as little as seven days Sounds unbelievable Better believe it.Well, you cannot expect drastic weight loss but you can definitely lose up to 10 pounds by restricting your caloric intake. Different dietary plans have been modelled on 5 different daily calorie levels like 1200, 1400, 1600, 1800 and 2000 calories.

CLA Safflower Oil - Dietary Supplement or Another Scam Alert?

CLA Safflower Oil is used to manage the blood sugar in your body. Excess of blood sugar results in increase in thirst, headaches, facing blurred vision, you face trouble in concentrating, you get frequent peeing, your weight starts increasing, you feel weak, you feel tired, you get weight loss, you get vaginal and skin infections, damage to blood vessels and kidneys. As I have mentioned a long list of symptoms of a high blood sugar. But to control all of them I am telling you the best oil and that is CLA Safflower Oil. CLA Safflower Oil is used to help in hair loss very instantly and effectively. How will you get to know that you are having hair loss and what are the reason till you give a study to some lines below.

Recommended Dietary Allowances for Protein

In 1989, the Food and Nutrition Board subcommittee of the U.S. National Research Council updated their recommended dietary allowances (RDAs) for protein and amino acids (157). The RDAs are largely based upon the 1985 FAO WHO UNU committee report (156). The RDA values for protein shown in T.ab e 2,13 were based largely upon N balance data (rather than factorial method data) from studies using a high-quality, highly digestible source of protein. The protein intake values that produced zero N balance were then increased by two standard deviations to encompass 97.5 of the population to get the RDA for the reference protein. For example, from studies of young adult men, the value of 0.6 g kg day was increased to 0.75 g kg day. Special cases are cited in TaMe. J. in which growth and accretion of tissue must be accounted for in the RDAs during pregnancy, during lactation, and in infants and children.

Mindful Eating for Pregnancy

*The following is an excerpt about mindful eating for expecting mothers from Sacred Pregnancy by natural family living advocate Anni Daulter.* Your belly bump is showing, you are hungry all the time, and your hormones are still a little out of sorts. Good foods to feed your body and jumpstart your mindful eating practice include whole, fresh, organic foods that have been minimally processed, such as salads, whole-grain breads, and soups. Herbal teas, veggie- and fruit-packed smoothies, organic proteins, and of course supergreens like kale are always excellent baby-growing foods. A well-nourished mama is a well-fed baby Your baby at twelve weeks is hungry too, as she is working hard to grow and gain weight and her umbilical cord is fully formed now. Remember that everything you eat, your baby eats too, so bringing mindful eating and healthy foods into your kitchen is an essential part of creating a strong and vibrant baby.

Introducing the Slow-Carb Meal Planner

Meal planning is critical to success on any type of diet, but it takes time. You have to sit down and actually think about what you're going to eat for an entire week, and then you have to write up a shopping list. For busy people like you, it's tough to take that time. Those are the three main reasons I created the slow-carb meal planner. You've seen the extensive food list that I put together (and now you know why I put so much time and research into a list so large), so you know it's not a restrictive diet.

Weight Loss Mistakes Even Smart People Make

When it comes to weight loss, just as much of the battle can be mental as it is physical. It's one thing to work out and eat right for 90 days, but how about 6 months, 1 year and beyond Losing weight and getting lean doesn't need to be complicated or difficult. It just takes small shifts in your thinking. The key to getting lean is being disciplined and consistent. The way to do this is by identifying major reasons why people quit in the first place.

6 Reasons You're Not Losing Weight That Have Nothing To Do With Diet And Exercise

Losing Weight It's no secret that obesity is a major health challenge these days and one that has grown steadily over the last few decades. At one time, experts thought the cause of the epidemic was simple consuming too many calories + a sedentary lifestyle excess weight. But as it turns out, the reasons behind being overweight are more involved than that. Of course, food intake and exercise play critical roles. But according to Jennifer Kuk, the lead author of a recent study from York University in Toronto, excessive weight is actually much more complex than just energy in' versus energy out.' She explained in a press release that lifestyle and environmental factors may also be key in why maintaining a healthy body weight is now more challenging than ever.

5 Amazing Healthy Diet Tips For Weight Loss And General Well Being

Are you eating healthy A healthy diet is all about smart eating habits. It is a vital component of a healthy lifestyle. Sadly, most of us possess the habit of gorging on unhealthy foods like processed snacks, aerated drinks, sodas and fried foods. The consequences on our health are visible in the form of a weak immune system and increased likelihood of several diseases. This is primarily due to the fact that we are unable to fulfill the nutritional requirements of our body. Vitamins, minerals and antioxidants help maintain one's overall health and protect against disease-causing organisms. Deficiencies of these nutrients can adversely affect our health. This further emphasizes the importance of a healthy diet. A healthy diet, as the name suggests, is the kind of diet that helps maintain overall health by providing the essential nutrition needed by your body. This nutrition comprises of fluids, vitamins, minerals, fatty acids, amino acids from protein and adequate calories.

Top 6 Ways Of Staying Motivated During Your Weight Loss Journey

A weight loss journey is one that you must travel alone. You need something to keep you going motivation One can do wonders if properly motivated Let's look at how to stay motivated during your weight loss journey When you notice that you are losing motivation, give yourself a break from your exercise and diet plan for a day or two. Allow motivation to run its natural course you will find yourself back on track soon. For a healthy dose of inspiration, consider taking up this healthy habit quiz. Boost your motivation by answering some straightforward yet searching questions. They will help remind you why you started dieting in the first place.

5 Solutions to Social Awkwardness in Dieting

The Awkward It's Wednesday around 11am and your friends are making plans to eat. They usually involve pasta or giant, greasy burgers. You skipped out the last time, and you don't want to be the one loser who doesn't go this time. Or you pass, and they make fun of you when you explain it's because of your diet change. Look, you can eat anything you want, just in moderation, they chide. The problem is that eating anything you want is exactly what has put on that extra fat (p.s., true story). The Solution Sometimes you just have to say no thanks. If you're with people who really care about you, explaining that you don't want a piece of cake will be enough. The good news about most Americans being overweight is that they're all generally familiar with dieting so they won't be surprised. For a fun exercise, count how many people say, I really shouldn't be eating this And then they go back for seconds.

The Missing Piece To Your Weight Loss Puzzle

Yet people lose weight just fine eating whole grains, just like people lose weight eating meat and vegetables. On the other hand, there are people who eat whole grains who don't lose weight, and there are people who eat meat and veggies who don't lose weight. Even though they try. So the secret isn't even in the specifics of your weight loss program. Where is it then Consistency requires willpower, and I just don't have enough. Turns out you might not either. Did you know there's research that heavily suggests that our willpower has limits, and it's not necessarily our fault if we can't say no every time Researchers put people in a room. There was chocolate and radishes. One set of people were told they could eat as many radishes as they wanted but couldn't touch the chocolate. The other group was not given a restriction on what they could eat. After a time, they were all given a puzzle to solve (they didn't know it was impossible).

Over 40 Awesome Weight Loss Tips From Leo Babauta

Leo asked his reader to comment on their best weight-loss tips, and he was very pleased with the results. I've highlighted over 40 of them here. Zen Habits has so many posts related to weight loss and living a healthy lifestyle. Leo's sort of the internet's foremost authority on simplicity and minimalism, and that carried over into his fitness.

4HB Results: Weight Loss Is Like A Light Bulb

This week I learned many ways losing weight won't work. There's not much better for a man who wants to lose weight than when his wife tells him she's seeing the results. I had another coworker tell me the same thing (that I look thinner, not that he can wrap his arms around me better).

The Internet Diet: How Surfing the Web Can Help You Lose Weight

Whether it's going to Weight Watchers, buying a book or a magazine, or getting a gym membership, one of the top items on the list is looking for the how-to's of weight loss. Sparkpeople.com SparkPeople was the first website I tried when I was new to internet dieting. What I loved the most about it was the community. It keeps you engaged in the site through activity trophies (complete tasks, get points, win trophies ). There are discussion for everything you can think of. You keep a fitness profile with your goals, and it creates meal and exercise plans for you. No thinking involved. You can give it food preferences, but it's pretty strictly a caloric deficit paradigm. There are articles and blog posts to keep you learning. The community is enormous. You'll be able to track your food, exercise, and more on the website. You can also find recipes and other weight loss resources, but it does cost money to be a part of it.

The Diet Created Before Time

Celery, Bok Choy, Rhubarb and many more look just like bones. But the don't necessarily contribute to bone health, and the claim that they are 25 sodium (like bones) is completely ludicrous. However, the are really good foods to include in your diet. (further reading Celery at WHFoods.com)

My Review of the Omron HBF-306C Fat Loss Monitor

The handles have metal contact strips on them and as its testing, it sends very small electrical currents through your body (don't use it with a pacemaker). You can't feel anything at all. Since fat doesn't conduct electricity, it can somehow (hey, I'm not the engineer I don't need to know how) determine what percentage of your weight is fat and which is lean mass water guts. Consistent conditions is the key to accurate results, just like any measurement we take. Check it out on Amazon Omron HBF-306C Fat Loss Monitor

Results: Weight Loss Is Like A Light Bulb

This week I learned many ways losing weight won't work. There's not much better for a man who wants to lose weight than when his wife tells him she's seeing the results. I had another coworker tell me the same thing (that I look thinner, not that he can wrap his arms around me better). They're not failures , just ways not to lose weight The biggest challenge for me was cheating with the small things. During the week, I ate

How To Get Your Diet Back In Line After The Holiday Season

It is said that the average person gains 7-10 pounds between Thanksgiving and Christmas Other studies claim that the average weight gain is one pound. However, these same studies point out that most people never end up losing that one pound, which means as the years pass by, these pounds start to add up. Even with a gain of just one pound over the holiday season, this means that after ten years, one would have gained a substantial ten pounds. I kicked off the first day by consuming green smoothies for breakfast, lunch, and dinner, and eating fruit in between whenever I felt hungry. I felt a little tired the first day and was feeling a little skeptical about all the claimed energy benefits of the raw diet. However, I'm sure my mind and body were just adjusting to the diet. I found myself craving unhealthy foods all day. difficult, try just making 2 meals a day raw.

How to add more veggies into your diet

Three out of four people don't get even close to the 5 servings of fruit and vegetables recommended per day. You don't have to make yourself part of this statistic Adding more veggies to your diet can be easy and delicious. Use these simple tips to incorporate more veggies into your life and work your way towards becoming a healthier person

Paleo Weight Loss Recipes and Workout Program

Although there are many paleo weight loss recipes (along with paleo workout programs) and products doing the rounds for a paleo lifestyle, one that stands unique is known as Primal Burn. The focus of this paleo inspired system is based on controlling the level of certain hormones in the body. This is achieved by eating specific foods only at specific times and regulating your exercise routines Now I can imagine how that might sound surreal to most of us who have been conditioned to believe that long term weight loss is not possible without strict exercise and diet management. But contrary to popular belief the Primal Burn Fat Burner System stresses the need for more rest than sweating it out in the gym. The program's creator, Ken Burge, stresses on the importance of hormonal equilibrium within the body that triggers the development and sustenance of lean muscle.

Sugar Detox Diet Plan Tips

Why would you need 21 day sugar detox diet plan tips Well, modern diet contains excessive amount refined carbohydrates in everyday diet. The common refined carbohydrates that lurk in our everyday food include table sugar, beverages, sugar syrups, high fructose corn syrup in drinks, fruit juices, snacks, white flour, all purpose flour etc. The refined carbohydrates are well known culprits in jeopardizing health and are implicated in number of degenerative diseases. Step 1 This step involves steering clear of one sugary item per week. This will also train the taste buds to enjoy less sugary and non- sugary foods. During this step the quantity of added sugar in the diet should also be minimized for effective detoxification.

DASH Diet vs. Mediterranean Diet: Which is Better?

There are tons of diets that come and go. Today, however, we compare two of the most popular and reliable ones that have been around for years the DASH diet vs. Mediterranean diet. There are all kinds of diets that people can use to lose weight or improve their health. Two diets in particular are known as the Mediterranean and DASH diets. These are among the better known diets around because they've been proven to help you lose weight as well as improve a lot of your chemical markers. The Mediterranean diet is based off of the eating habits form people who reside in Spain, Italy, France, Greece and various regions within the Middle East. While a few of these countries are not located anywhere near the Mediterranean they are still used for this meal plan. With this diet you follow the eating habits, along with the foods consumed by people in the countries mentioned earlier.

Eat To Live Diet Plan Review

Looking to lose a bunch of weight and get healthier. The Eat to Live Diet Plan may be what you're looking for. This is a diet that advocates healthy eating and takes out foods that are considered unhealthy . In doing so, it allows you to eat what you want without bothering as much on the amount. And still lose weight. With an aim to shed down 20 pounds of body weight and improve health, the Eat to Live Diet Plan is a six week diet program. As such, the program takes away many of our favorite foods including meats and dairy products. Yes, these are all out of your meal plans. In essence, it is not enough for your body to wait for surgery, medical care, and drugs to take care of it. This plan is a replacement or pre-emption of the medical tragedies that may come due to where our current eating habits are taking us. It tries to avoid the future effects of obesity, diabetes, high blood pressure and heart disease.

5 Best Mini Stepper Machines to Burn More Calories

As you twist with each step, you work your hips and buttocks along with the thighs which increases the amount of work the body does so you burn more calories and get a better cardio workout. Best Step Machine for Burning Calories For something more challenging, this climbing apparatus will give you a whole body workout. It involves not only the legs but also the upper body. The unit also helps burn more calories than the step machines here because take higher steps with it.

The 30 Day Shred Diet: Weight Loss Guide

It promotes healthy eating as well as elimination of unhealthy foods from your meals. While it's a great way to lose weight, a lot of people who undertake it benefit from learning about themselves. Unlike some other diet plans out there, this is meant to be a short term one. As such, its name. The month long plan is meant to be an intervention from your current eating habits as well as lifestyle. It's also meant to help you increase your energy levels, lose weight and get fitter. A 30 day shred diet plan is well devised to cater for the 30 days in a whole month. Many such 30 day shred diet plans, usually cut off a large amount of calories and carbs to get into shape. Majority of the people who have used this diet plan have lost a few pounds, built leaner bodies and have detoxed. Identifying the Diet Plan You Want to Follow Usually, after you have identified your 30 day diet plan, you start by buying a whole new grocery list.

5 Reasons Why Skipping Meals Isn't a Good Idea for Losing Weight

If you've ever wondered if skipping meals to lose weight or just not having enough time to get breakfast in affects your health in the long term or not, the answer is While reducing the number of meals you have in a day does help you achieve a slimmer waist in the short term, there are a few things to take into consideration when you decide to skip meals. Straightforward thinking tells us that if we skip a meal we also skip the calories that come with that meal. And since losing weight is about consuming less calories, this will help me lose weight. This is why the National Institutes of Health recommends against skipping meals. It mentions that skipping meals results in making you hungrier later on. This leads you eating more than what you usually do in the upcoming meals. As a result, skipping breakfast, which seems to be to most popular one to skip for most of us, is associated to obesity.

How to Add Healthy Fats to Your Diet

In this article, we tackle on the issue of how to add healthy fats to your diet. It may not be the most eye catching topic but it's something that most of us can learn from. Most of us were taught that part of eating healthy was staying away from fatty foods, me included. Unfortunately, this is only partially right since healthy fats exist to. Only after explaining the dietitian explain that all of us needed some for of fat to be healthy did I realize that it isn't about eliminating fat from our diets but to choose the right types of fat to eat. So how to add healthy fats to your diet Here are somethings that I've learned from experience and others. Whether it's a peanut butter sandwich for lunch or adding guacamole to our meal plans, we are adding good fats to our diets. What makes this easy compared with some of the other options is that they're naturally delicious. So none of us would even think twice about why should I even add this to what I'm already eating.

Can Eating Too Much Protein Make You Fat?

Protein is an essential nutrient that keeps us healthy. Whether you're trying to gain or lose weight, you need to get the proper amount each day. But can eating too much protein make you fat When a person is trying to lose weight, they need to eat a well-balanced diet. Protein should only make up a total of 10 to 35 of your daily calorie intake. As an example, let's say you currently weigh 180 pounds. But the actual healthy weight for your height is 160 lbs. Doing both calculations, we get. The answer, the first one. Since your healthy weight is 160 pounds, you should be consuming 58 grams of protein daily, not the higher 65 grams of protein. That is unless you want to keep that extra weight. As with the calculation shown above, eating more than the amount of protein you need leads to weight gain. So unless you're currently underweight or a bodybuilder trying to gain mass, then it's probably not what you want.

Do You Need Whey Protein to Gain Muscle or Lose Weight?

So you're working out, either to gain muscle or lose weight, and you see other people in the gym chugging protein shakes before, in between and after their workouts. The question is, do you need whey protein to gain muscle or lose weight One recent study by Australian researchers took 29 obese men and offered them four varying beverages. That said, whether or not you need whey protein in your diet to build muscle or to help you with your workouts really depends on you. This means that if you're getting enough protein in your diet, then there's no need to spend the extra cash for protein supplements. Save your money. If however, you're not getting enough protein from food, then using a protein powder like whey lets you supplement your diet so you get enough protein.

Is Spinning Good for Weight Loss?

You've probably seen someone doing it or have tried it yourself. But is spinning good for weight loss In effect, exercising on spin bike is like riding a road bike indoors. It allows you to burn more calories compared to the regular exercise bike because of the higher level of intensity. This is the big question. Does spinning help you lose weight And how does it stack up to other cardio exercises like the treadmill and elliptical trainer. Fat loss can come from many different activities. Current scientific opinion states that merely focusing on calories in vs. calories out is a simplification. The results for the body are simple. Your metabolic rate increases, hypertrophy (muscle gain or toning) is experienced and fat loss is much more likely. For this reason, working out on spin bikes is seen to be far more effective for fat loss than someone jogging on the treadmill for several hours per week. The fat loss effects will also continue post exercise.

Researchers: What's on Your Kitchen Counter Affects Your Weight

According to research studies on food and eating behavior, what you see is what you eat. Anyone who's been on a diet or is trying to lose weight knows that eating right and getting regular exercise helps keep the pounds away. Studies observed that households which had fruits on the counter top were more likely to have lower BMI (body mass index) than those whose counters had cereal, cookies, soda and packaged goods. The study was published in Health Education & Behavior, where researchers at Cornell University found that what's on your kitchen counter correlates with your weight gain or weight loss. In homes where the occupants were overweight or obese, they were more likely to have cookies and baked goods, chips and crackers, cereal and candy present in the kitchen counter. A study published in the research journal Obesity found that individuals who have higher BMI behave in certain ways to promote the way they eat, while those with normal BMI act differently.

BCAAs and IF How BCAA's Aid Intermittent Fasting

How beneficial are branched chain amino acid supplements while intermittent fasting IF or intermittent fasting can be helpful in order to reduce gut inflammation, control calories for fat loss or improve an overall better relationship with food.One area where IF fails is with people looking to build muscle. Simply put, intermittent fasting makes muscle growth more difficult because you're not hitting the 30-40 grams protein target for muscle protein synthesis as often as you should.When you fast, your insulin levels drop, your body uses up stored muscle glycogen and fat cells get burned up. As a result, most people don't eat for anywhere from 12-16 hours. Personally I've found that in the short term, intermittent fasting can increase muscle soreness but with consistent hard training, IFing may not be the best option because your protein intake in overall lower.

5 Fat Loss Diet Mistakes You're Making Without Realizing It

My number one problem with most diets on the market is that they all assume that whatever you were doing before you found their diet book or program was wrong. I really don't like that mindset and that's why I wrote The Physique Formula which aims to focus on improving your diet without drastic cuts or changes. A HUGE problem with fitness and nutrition coaches is that they often project their plan, likes or opinions on you without truly listening to YOUR goals. By doing this you'll actually increase your metabolism at the start of your diet, you won't experience the hunger pains of the early stages of a diet and you'll give your body a reason to gain lean muscle which ultimately helps you lose more fat. After two or three weeks of just cleaning up your diet you should have lost a few pounds and now we can cut your carbohydrate for more results.

How To Use Reverse Dieting And When To Stop

Reverse dieting has become a popular phrase in the online bodybuilding and sports performance world recently. As more and more athletes suffer metabolic damage from a combination of crash diets, competing, stress and aging, the concept of slowly coming out of a strict dieting period to avoid weight gain and to reset a metabolism is popular.Simply put, to reverse diet you slowly raise your calories after a strict diet in order to have some normalcy in your day but without gaining all of your weight back.Why do I need to reverse diet in the first place For starters, let's look at what happens in metabolic damage and the consequences of a long term restrictive diet that many bodybuilding, figure, fitness and bikini athletes use.Resting metabolic rate is an important factor that can't be ignored. The number of calories you burn every day while you're doing nothing is dependent on your body composition, weight, sex and age.

Frustrated Not Losing Weight? Carb Cycling To Break Plateau

What do you typically do when are you are trying to break a plateau in your weight loss Do you just spend more time in the gym Well that's the normal response when you are frustrated with your weight loss.Do you try different supplements That could help. Maybe you try a Crossfit kettlebell workout Or do you maybe give up and accept that you will always struggle losing weight I hope not.See weight loss is a habit like everything else that we do and when we are trying to break a plateau, we need discipline not to quit or get frustrated and spend more time training.First, why does weight loss stall Losing weight is simple on paper. If we eat less than we take in we lose weight and if we eat more than we put out we gain weight. The only reason people have this notion that it was easier when I was younger is because you likely were ridiculously active when younger, had less life stress (job, bills, kids) and overall attrition.