Fast Ways To Lose Weight

June 17, 2019/in Benefits of Exercise, Blog, Personal Training

Having a balanced nutritional diet and regular workouts are one of the fast ways to lose weight. Weight loss can be achieved in many ways, but if it is achieved in a healthy way it is easy to maintain the body after weight loss.

Let us look at the simple and quick solutions to weight loss.

Healthy food:

Eating healthy food is the key to lose weight fast and naturally. Food rich in fibers and proteins and low in carbohydrates and fat help in slimming. Foods like plain flour, white rice, plain bread, and white pasta increase the body sugar level fast. These excess sugar in the body gets converted to fat. On the other hand consuming oatmeal, whole grain bread, brown rice, durum pasta (rich in fiber), helps in reducing body fat. Fiber-rich foods improve fat breakdown. Don’t forget to consume large quantities of proteins. Proteins help to improve metabolism and also helps to repair the body cells, which gets damaged during workouts. Further, they help in muscle building too.

Eat More Fruits and vegetables:

Fruits and vegetables are low-calorie foods with loads of vitamins and minerals. They help to fill the tummy fast. Consuming fruits along with breakfast improve the digestive power of the body and hence reduce body weight. Salads and soups help a lot in shaping up as well.

Avoid starving:

Many people are obsessed with the fact that starving is one of the fast ways to lose weight. But it is not the case. Starving actually reserves the body fat for the future and hence only provides a negative effect. Small meals at regular intervals keep the metabolism rate high and hence improve the digestion of the food consumed. Breakfast should be given a lot of importance. A healthy breakfast rich in complex carbohydrates (Carbs + Fiber) along with a portion of fruits and vegetables is the perfect way to start the day.

Diet tracker:

Diet tracker helps to monitor the food we consume every time. This prevents us from consuming high-calorie food. Measuring the food before eating prevents overeating. It is always a good practice to eat for 75% of the total capacity.

Avoid junk food:

Junk food like pizza, burgers, aerated drinks should be completely avoided to reduce weight fast. They are loaded with trans fats, which increase cholesterol levels and also body weight. Healthy snacking on nuts like almonds, walnuts, dates are better-snacking options. Completely cutting out alcohol also helps in body weight reduction fast.

Drinking water:

Drinking a large quantity of water is one of the simple and fast ways to lose weight. Water helps to cleanse the body and also flushes the excess fat and toxins out of the body. Drinking a lot of water before half an hour of a meal fills the stomach and hence prevents overeating.

Regular workouts:

Regular workouts at least for 30- 60 minutes daily is compulsory to lose weight. Workout helps to burn the calories we consume. Further, it keeps the body parts fit and active. Walking is the best exercise without any side effects. Dancing and aerobics also help in burning calories in a pleasant way. Cardiovascular exercises and resistance training in gyms give fast weight reduction.

A simple change in lifestyle:

Making small changes in daily routine also burns those extra accumulated fats. Climbing up the stairs instead of using elevators, walking or cycling to office or shops and also performing housecleaning activities without the help of electronic pieces of equipment give great results.

Relaxation:

Relaxation techniques and sound sleep of about 7 to 8 hours also are important for weight reduction. They help to keep away the stress and also help in cell rejuvenation.

In short, healthy food and a healthy lifestyle are the fast ways to lose weight. Along with this a strong motivation towards shaping is also important to achieve the desired target.

Losing Weight Fast, But Healthy

January 18, 2019/in Blog, Dieting Advice, Nutritional Consultant

Even though losing weight rapidly is almost always a bad idea, sometimes you have an event like a wedding nearing and have no other option but to embrace the techniques of losing weight fast.

Thankfully, the best tips for weight loss can help you slim down quickly while still remaining healthy. Check out 5 of them below.

1. Stay Hydrated

Keeping the body hydrated is one of the best tips for weight loss. Drinking water not only helps when it comes to getting rid of toxins, but it’s also useful when it comes to speeding up digestion and metabolism. Though it may seem unlikely, drinking enough water can actually prevent your body from retaining water. It can also lower cravings, and drinking one glass before every meal can help you eat less calories by making you feel full faster.

2. Avoid Processed Carbohydrates and Sugars

Refined carbohydrates like processed grains, white sugar, and white rice should be avoided when you want to lose weight in general, but if you want to lose weight fast you might want to avoid all carbohydrates completely. Eating less carbohydrates makes it more likely for your body to burn fat stores and it also reduces intense cravings, which are usually caused by spikes in blood sugar from eating sweets. If you simply can’t live without carbohydrates and sweets make sure you at least stick to whole grains and fruits.

3. Get Some Exercise

When it comes to the best tips for weight loss, exercising can also help with those extra pounds from water retention. In the long run, it can help you build muscle, improving your bodies fat burning potential. The more muscle you have, the more calories you burn by default, making rapid weight loss a breeze. Try to exercise at least 30 minutes a day, and be sure to vary your workout routine from week to week.

4. Try a Raw Food Diet

If you’ve got at least two weeks until your deadline, try eating only fresh fruits and vegetables. If rapid weight loss is your goal, this is possibly the most effective of the best tips for weight loss. However, if extreme is not something you can cope with, just try replacing as many of your calories as you can with fruits and veggies. Among the 5 best tips for weight loss, this one is perhaps the hardest, but also the most rewarding.

5. Get Enough Sleep

The body works extra hard during sleep to get rid of harmful toxins and balance hormone levels. So when you don’t get enough sleep every night you really cripple yourself in many ways. When it comes to losing weight, research shows that not getting enough sleep can slow your metabolism and throw hormones that control your appetite off balance. So one of the best tips for weight loss is to always get at least 7-8 hours of sleep every night in conjunction with all your other weight loss activities.

5 Quick and Easy Diet Tips For Weight Loss That Never Change and Always Work

January 16, 2019/in Blog, Dieting Advice, Nutritional Consultant

The diet tips for weight loss that never change are the ones that work, the challenge is that we are bombarded with tips and suggestions from every direction.

This article cuts through all the gimmicks and tricks and shares 5 quick and easy diet tips for weight loss that have stood the test of time and even adds one that will help you speed up your weight loss.

1. Eat 5 to 6 small meals a day.

Not very exciting I know but it works because it gives the body just what it needs so there is no need to create stored fat.

2. Eat your vegetables.

You heard it growing up and it is still a great lesson. Vegetables fill you up with fiber and they keep your digestive system functioning properly.

3. Protein with every meal.

This one might not be as familiar but it needs to be added because protein is often overlooked in this fast-paced “eat-on-the-go” society we live in. Protein is a good friend to the dieter because it digests slowly staying in your system longer and it also helps you keep your muscle mass which keeps your metabolism humming along.

4. Calories need to come from food, not drinks.

Drinks with calories provide little or no nutrient value yet they add a ton of calories.

5. Eat carbs early.

This tip is added to help you accelerate your weight loss. By finishing eating carbohydrates by lunchtime you do two things, first you allow the body to flush excess water that it is holding and second you remove the body’s quick energy source (carbs) and force it to burn body fat for energy.

When you are serious about losing weight you want to stick with diet tips for weight loss that have stood the test of time and work for everyone.

Jump Start the Scale With These 7 Easy Tips For Weight Loss

January 14, 2019/in Blog, Dieting Advice, Nutritional Consultant

If your scale needs a jump start to get moving down then you will find these 7 easy tips for weight loss just the thing you need.

You might be doing a lot of things right already, use these tips to bring everything together and get better results.

1. Keep a food journal.

This is a great way to get accountable and research shows it can double your weight loss.

2. Look for opportunities to move more.

If finding a half hour block to exercise is tough then commit to taking the stairs, walking around the parking lot or doing a set of deep knee bends when you are getting ready in the morning.

3. Shift your carbs out of the evening.

You might be sabotaging your weight loss every night by eating carbohydrates before bed. These food cause a spike in insulin which can prevent fat burning while you sleep.

4. Replace those carbs with a protein or veggie snack.

Snacks that are protein or vegetable based do not cause a strong rise in insulin and make better late night snacks.

5. Eat mindfully.

Mindless eating can account for hundreds of “unseen” calories. When you eat remove your distractions by turning off the TV and computer.

6. Don’t drink your calories.

Calories from drinks add little nutritional value, do not fill you up and pack on the pounds.

7. Eat a salad with lunch and dinner.

A simple side salad can fill you up, add fiber to your diet and keep your digestive system running smoothly.

4 Foods That are Effective for Weight Loss

August 31, 2018/in Blog, Nutritional Consultant, SuperFoods

As we all know, food is a major part of whether we put on or lose weight. Some foods truly make it difficult to lose weight like hamburgers and fries. Even though these bad foods are tempting, they can create cravings that are self-sustaining, destroy your blood sugar levels, and pack pounds around your waistline.

However do not despair – there are actually food and beverages which can assist you in losing weight! This is fantastic as although they are not magic bullets formulated by Scientists in a lab, they are natural foods.

Most people associate healthy food with having a bad taste. The truth is that many of these healthy and natural foods that help you to lose weight actually taste good and you can easily add them to your diet.

Here are the top 4 food and drinks for weight loss:

Grapefruit

In the early 2000’s, there was a hit fad of the grapefruit diet. This was based on a study conducted in 2004 at the Scripss Clinic in California, where Researchers discovered that grapefruit meets its reputation as a superfood as they found that those who simply ate just half a grapefruit before a main meal dropped weight. If you are not into eating grapefruit or your city or country does not have fresh grapefruit all year round, then the grapefruit juice and capsules also work. However, the fresh grapefruit is best. In addition, it is great for your future health as it contains lycopene and liminoids which are compounds that help to fight cancer. Bonus!

Pumpkin

People may love it with their Sunday Roast or on special occasions like Thanksgiving, but did you know it is actually one of the best weight loss superfoods? Even just canned pumpkin has plenty of fiber and is only 40 calories. What’s best is that it is also really easy to prepare – regardless of whether it is bought fresh or canned.

A great treat to go with either your Sunday Roast or just in time for Thanksgiving is to sprinkle the sliced pumpkin with a bit of nutmeg, artificial sweetener, and cinnamon. Add some almonds, and there you have a delicious and filling treat

Sardines

Easily found in any supermarket, sardines are fantastic for weight loss. They contain lots of protein which will assist you in feeling full, and stimulate both your blood sugar and your metabolism. They are also an excellent source of Omega 3, which will assist in boosting your mood and strengthen your cardiovascular system. They are also cheap and free of heavy metals and mercury unlike other fish higher up on the seafood chain.

Green Tea

This drink is a slimming solution that has been backed by many studies around the world. It is great for promoting your health, regulating blood sugar, aiding in digestion, and is rich in antioxidants. It helps to boost your metabolism and also helps you to de-stress. It is recommended that people drink 5 cups of green tea per day.

Foods for an Easy Weight Loss

August 27, 2018/in Blog, Nutritional Consultant, SuperFoods

An easy weight loss can be aided by eating the right kinds of foods.

3 types of foods that will accelerate your weight loss are:

1. Lean chicken & fish:

Chicken is one of the best weight loss foods you can eat! It contains a lot of protein with little fat (once you have removed the skin). Protein intake is essential to build muscle and one ounce of muscle burns three times as many calories as one ounce of fat. Not only is the fat burning rate of muscle higher than fat, increased muscle mass raises the body’s metabolic rate resulting in more calories burned. Turkey can be eaten as well as chicken to add a little variety to your diet.

The consumption of fish is also good for an easy weight loss. Fish such as salmon, tuna and trout contain Omega-3 fatty acids. Omega-3 fatty acids are considered essential acids necessary for human health. These fatty acids cannot be manufactured by the body and must be added to the diet. Not only do these fatty acids help to lower the risk of heart disease, aid brain function and improve the mood, they have also been shown to increase the body’s sensitivity to Leptin. (Leptin is a hormone that makes the body feel full.)

The more obese a person is, the less sensitive the body becomes to Leptin, causing you to eat more to feel full. Eating foods with Omega-3 fatty acids causes the body to respond to lower amounts of Leptin, in turn, causing the body to feel full with less food.

2. Olive oil:

Replace your regular cooking oils with olive oil. Olive oil is rich in monounsaturated fats and its consumption promotes heart health by lowering the bad cholesterol without lowering the good cholesterol. (There are some health practitioners who also believe olive oil also acts to lower the risk of some cancers). There are several research studies that tend to indicate that consuming olive oil (instead of other types of cooking oils) helps people lose weight without changing any other part of the diet or increasing their exercise levels. (Of course, eating healthier and exercising will, unquestionably, make a quick weight loss plan even quicker.

3. Berries:

Berries are also good for losing weight. Eating strawberries, blueberries and blackberries, (among other types of berries) will help you to lose weight. (Studies have also shown that consumption of these berries appears to help reverse age related memory loss and other mental decline).

Blueberries are low in calories, low in sugar and contain no fat, sodium or cholesterol. Blueberries are also high in fiber which helps you feel full quicker. Studies have shown that eating blueberries aids in the reduction of belly fat.

Strawberries are low in calories, high in fiber and contain vitamin C. Studies have shown that eating strawberries increases the body’s production of hormones that make you feel full while as well as those hormones that increase your metabolism. In addition, eating strawberries helps regulate blood sugar spikes. Studies have also suggested that strawberries may aid in reversing age related brain disorders as well as inhibiting the growth of liver cancer cells.

Blackberries are also low in calories and high in fiber and have been alleged to have cancer preventing properties. They have also been shown to relieve menstrual and menopausal related symptoms.

As with all berries, the fresh fruit is much lower in calories than the frozen or canned varieties. Fresh fruits have higher vitamin levels too.

There is no diet easier to follow than one in which you can eat foods you like and not feel deprived. Adding these three types of foods to your diet will supercharge any diet you undertake or can even help you to lose weight without making any other radical changes. Not only will adding these foods to your diet help the pounds come off, you will be healthier for having added them to your meals. Note that these are only some of the weight loss “superfoods” that you want in your diet. In future posts, other foods will be discussed.

If you want an easy weight loss, add these foods to your diet today and watch that belly disappear.

Natural Weight Loss Tips

August 11, 2017/in Blog, Dieting Advice, Nutritional Consultant

You just have read all that you need to know about how to prevent being overweight or ways to improve weight loss. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

The Way to Losing Weight…Naturally

The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.

Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.

What’s more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

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