JUST A LITTLE BIT IS BETTER THAN NOTHING; STILL, A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!
If you’re averagely overweight, that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you from ACCREDITED, reliable, trusted experts who also care about your well-being.
Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.
Why Does 30 Minutes Prove So Beneficial, and what’s The Other Part of An Effective Weight Loss Scenario?
I had sat in a very uncomfortable position. I could feel the pins and needles in my leg turning into that weird ‘numb’ pain and the muscles in my back were having a bad time too. So I fidgeted a bit, but also tried to breathe through it whilst my mind was saying “This is crazy, you’re going to hurt yourself!” Basically, I didn’t feel that I was being very present or mindful despite trying to always come back to my breath.
Well, it turns out that 30 minutes of trying to return to your breath over and over again is exactly what meditation is all about, and that mindful muscle; that awareness and concentration area of my brain, really got a proper rigorous workout in those 30 minutes. First, I was much, much more present in that week than I’ve been for a long time. The 30 minutes or so of grunting through a meditation session left me with some real positive after-effects. I felt much calmer, I felt more aware, I was a lot more connected to my days. I could hardly believe it. I almost felt more present in the days after, than I did when I was sitting on my numb legs. It was amazing! I felt like I was back. I’d felt so lost, and some very important part of me had returned.
It leaves you with the deep seated knowledge that you are not your thoughts. Knowing that you have a part of you that can be still and open makes you realize that there’s more to you than just your worries. That doesn’t really happen in a short ten minute meditation, although that still has amazing benefits to strengthen your ‘not-floating-off-into-worries’ mind.
It also leaves you feeling a lot better about ‘only’ fitting in 10 or 15 minutes a morning here and there.
How to lose weight? Know that most proven diets and quick weight–loss plans to get rid of unwanted fats and achive your dream body shape. Here’s some tested advice for losing weight and burning fat fast
1. Stand up!
“Stand whenever you can. Standing burns 1.5 times more calories than sitting. Stand when you’re at the doctor’s office, when you watch TV, even when you work at your computer—I put mine on the kitchen counter. Just stand.”
2. Say yes to dark chocolate
“It’s got antioxidants. I can get away with calling it a health food, in moderation, because, honestly, I’d rather be dead than live without sweets.”
3. Drink plenty of water
“Hydration can curb hunger and boost your metabolism by up to 3 percent! Drink water until your pee looks like lemonade.”
4. Swear off fad diets
“Everyone’s like: ‘Give up carbs!’ ‘Give up fat!’ ‘Wait, no, now I’m taking pills!’ None of them are manageable long-term—and they wreak havoc with your metabolism! Because you’re either starving yourself or you’re cutting out a major food group. Then you go back into weight-gain mode, but it’s even worse, because your body has adjusted to all that crazy fad crap.
5. Be an 80/20 eater
“Make 80 percent of the food you eat healthy and take 20 percent of your daily calories and make them fun.You’ll feel deprived—and more tempted to go off the deep end.
6. Eat citrus every day
“Vitamin C inhibits the production of cortisol, a hormone that essentially tells your body, ‘Store fat.’ Eat grapefruit slices with breakfast.”
7. Get your sleep
“Sleep is a cornerstone of weight management because of the impact it has on your hormones that control how you burn fat, how you store fat, and how you’re maintaining muscle. The better your hormone balance, the better your weight management. I work my butt off to get eight hours a night, but right now I’m at six—the show is murdering me! Even if I go to bed early my son wakes up.”
8. Diversify your workout
“When you work multiple muscles at the same time, you’re getting your cardiovascular exercise in while you strength-train. You’re not only saving time, but you’re burning more calories while you’re doing it.”
9. Order wisely at restaurants
“Order without looking at the menu. Almost every restaurant has the basics—veggies, grains, and protein. If you go in knowing what you want, I guarantee you’ll be able to make a meal. If you’re too uncomfortable to ask for what you need, tell a white lie: Say you’re allergic. I know it’s controversial to suggest this, but women in particular can really have trouble standing up for their own needs. So if you want the broccoli soup puréed without cream, tell the waiter you’re lactose intolerant.”
10. Ration your junk food
“Don’t buy more treat food than you’re going to eat in one day. Get just one calorie-controlled allotment, like a small bag of chips, so you can’t continue to go back for more.”
In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.
Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories.It is often claimed that drinking water can help with weight loss, and this is true.Drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.
Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.If you can’t eat eggs for some reason, then that’s fine.Replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.Any source of quality protein for breakfast should do the trick.
Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.Caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29%.Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.
Cook With Coconut Oil
Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day.Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.
Cut Back on Added Sugar
Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.Sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others.If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
Use Smaller Plates
Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work.
Eat Less Refined Carbs
Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).Refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.If you’re going to eat carbs, make sure to eat them with their natural fiber.
Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.People who eat vegetables and fruits tend to weigh less.These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.
Chew More Slowly
It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
Get Good Sleep
Sleep is highly underrated, but it may be just as important as eating healthy and exercising.Poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults.
Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like “fat burner” and “thermo max” can be enticing. But do they work? And even more important, in the wake of the Food and Drug Administration’s recent ban on ephedra, are they safe?
In this article, Environmental Nutrition provides a snapshot of 10 of the most popular ingredients currently in supplements for weight loss.
1.Garcinia Cambogia Extract- It can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings.It caused weight loss of about 2 pounds (0.88 kg) over several weeks (4).
2.Hydroxycut- It contains several ingredients that are claimed to help with weight loss, including caffeine and a few plant extracts.It caused 21 lbs (9.5 kg) of weight loss over a 3 month period.
3.Caffeine- A well known metabolism booster, and is often added to commercial weight loss supplements.Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.There are also some studies showing that caffeine can cause modest weight loss in humans.
4.Orlistat (Alli)-This weight loss pill works by inhibiting the breakdown of fat in the gut, making you take in fewer calories from fat.It can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pil.
5.Raspberry Ketones- In isolated fat cells from rats, raspberry ketones increase breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss.There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain.
6.Green Coffee Bean Extract- Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.Several human studies have shown that green coffee bean extract can help people lose weight to 5.4 more pounds (2.5 kg) than placebo, a dummy pill.Green coffee bean extract may help lower blood sugar levels, and reduce blood pressure. It is also high in antioxidants.
7.Glucomannan- Absorbs water and becomes gel-like. It “sits” in your gut and promotes a feeling of fullness, helping you eat fewer calories.Three human studies showed that glucomannan, combined with a healthy diet, can help people lose 8-10 pounds (3.6-4.5 kg) of weight in 5 weeks. Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol and triglycerides, and is very effective against constipation.It is important to take glucomannan about a half an hour before meals, with a glass of water.
8.Meratrim- It is claimed to make it harder for fat cells to multiply, decrease the amount of fat that they pick up from the bloodstream, and help them burn stored fat.o far, only one study has been done on Meratrim. A total of 100 obese people were placed on a strict 2000 calorie diet, with either Meratrim or a dummy pill.After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) of weight and 4.7 inches (11.9 cm) off their waistlines. They also had improved quality of life and reduced blood sugar, cholesterol and triglycerides.
9.Bitter Orange / Synephrine- It is similar mechanisms with ephedrine, but is less potent. It can reduce appetite and significantly increase fat burning.Very few studies have been done on synephrine, but ephedrine has been shown to cause significant short-term weight loss in many studies
10. Conjugated Linoleic Acid (CLA)- It is one of the “healthier” trans fats, and is found naturally in some fatty animal foods like cheese and butter. CLA may reduce appetite, boost metabolism and stimulate the breakdown of body fat. CLA can make you lose about 3 lbs (1.3 kg) of weight, compared to a dummy pill.
It’s no secret that many parents and their children are overweight. These 10 simple secrets can help you change your family’s lifestyle so that you can all become fit and healthy.
Eating a good balance of clean carbohydrates, fresh protein and healthy fats will give you the energy to aid your fitness challenge and show results quickly. When planning meals and cooking, look at the labels for the content of carbohydrates, proteins and fats. You should aim for around:
– 45% Carbohydrates – preferably natural and non-starchy… no genetically enhanced products (e.g. pasta, bread, white rice)
– 30% Protein – preferably low fat cuts of meat and fish, nuts, soy beans and pulses are also great sources of protein
– 25% Fats – again nuts and seeds are great sources, as well as avocado and oily fish.
Hydration is key to staying healthy; after all, the brain is made up of around 70% water.
Body weight KG x 0.03 = MINIMUM DAILY WATER INTAKE
It sounds like a lot of water to drink, but it will wash out salts, toxins and aid with the body’s recovery from exercise.
Working out three to four times per week is a great place to start, once you have your routine, stick to it and you will see the benefits. You’ll notice increased energy levels and your body will begin to adapt. That fitness goal will become ever closer.
Routine and Variety
Set a plan! Be it a monthly, weekly or daily. Just a little effort of 20 minutes planning will make a world of difference to your workouts and general health.
You will know what you have to do and when, spreading your workouts and activities over the week will give your body time to recover and allow you to enjoy exercise. Incorporating different styles of exercise will help you to enjoy yourself as well as seeing results in your skill development and health.
Seeking advice from health and fitness professionals can open doors you never knew existed. There are thousands of online blogs, Facebook pages and Tweets you can follow and pick up free tips and advice.
Learning a new skill has great mental benefits too. It’s always good to keep your body and brain guessing. Try new activities; there are opportunities everywhere to learn new skills from athletics to yoga or the less traditional forms of exercise such as rock climbing, boxing, rowing or canoeing.Share your stories about exercise with friends and introduce them to your new passion, a bit of friendly competition never hurts.
Why, How, When and What?
A great way to set fitness and health goals is simply by asking yourself why you are doing what you are doing, how you are going to do it and when you want to achieve it by.
WHY – choose a goal
HOW – create a plan, measure your progress with photos, body fat analysis and diameter measurements. Seek advice on the most efficient techniques and tips for that specific goal.
WHEN – pick a deadline of when you want to achieve your goal by, and stick to it.
WHAT – seek professional advice of what exercises to perform, you can find many good workouts online.
When starting a fitness journey be sure to schedule rest days into your programme as well as a balance between cardiovascular and resistance exercise. Without rest, our bodies don’t have time to repair and develop from exercise.Equally we need to find the correct personal ratio of work: exercise: rest.Remember just 30 minutes of exercise can increase your fitness levels, if that means eating lunch at your desk and using half of your lunch break to exercise, that could be a sacrifice to be made.
Relaxing and Sleep
We often find ourselves carrying stress and tension in our muscles, when sometimes all we need to do is lie down and allow ourselves to relax, clear our minds of all thoughts and just listen to your body.
When the body is relaxing it is able to repair, after efforts of exercise, it will also relax the mind enabling you to mentally focus. Being mentally focused is almost as important as the exercise itself. To achieve any life goals you must believe in yourself.
Enjoy what you are doing, if you enjoy your exercise you will work harder.
Choose activities you think you’ll enjoy, try new activities, if you don’t enjoy them at least you know you’ve tried.
Just because the food you eat is healthier, doesn’t mean it needs to be tasteless and boring, add spices and natural flavors, and be adventurous when cooking your healthy meals.
Creating a nutritionally healthy home is one of the most important steps you can take to ensure the health of your child. To start, make smart food choices, and help your child develop a positive relationship with healthy food. Your children will learn their food smarts from your example.
Here are the top 10 tips for getting children to eat healthy food:
Limit foods high in fat and sugar. These foods do not have the nutrients your child needs to be healthy. Food high in fat and sugar include snack foods (potato chips, candy, and other sweets), juice, fruit drinks, and soda. If your child eats these foods often, he may eat fewer healthy foods during meals. He may gain too much weight. Your child may not get enough iron and develop anemia (low levels of iron in his blood). Anemia can affect your child’s growth and ability to learn. Iron is found in red meat, egg yolks, and fortified cereals and breads.
Make sure your child gets enough calcium. Calcium is needed to build strong bones. Children who are 6 to 8 years old need 800 milligrams (mg) of calcium each day. Children who are 9 to 11 years old need 1300 mg each day. To get enough calcium, your child should eat foods high in calcium. Good sources of calcium are low-fat dairy foods (milk, cheese, and yogurt). Other foods that contain calcium include tofu, kale, spinach, broccoli, almonds, and calcium-fortified orange juice.
Half of your child’s plate should contain fruits and vegetables. Offer fresh, canned, or dried fruit instead of fruit juice as often as possible. Limit juice to 4 to 6 ounces each day. Offer more dark green, red, and orange vegetables. Dark green vegetables include broccoli, spinach, romaine lettuce, and collard greens. Examples of orange and red vegetables are carrots, sweet potatoes, winter squash, and red peppers.
Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.
Make a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.
Offer whole grains to your child each day. Half of the grains your child eats each day should be whole grains. Whole grains include brown rice, whole wheat pasta, and whole grain cereals and breads.
Don’t ban sweets entirely. Having a no sweets rule is an invitation for cravings and overindulging when given the chance.
Create your own popsicles and frozen treats. Freeze 100% fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or try freezing grapes, berries, banana pieces, or peach slices, then topping with a little chocolate sauce or whipped cream for an amazing treat.
Avoid processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. Many fast food meals are also loaded with sodium.
You have the right to help plan your child’s health programs. Discuss treatment options with your child’s caregivers to decide what care you want for your child. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.
Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.
Don’t obsess about dairy
Full-fat dairy may actually be good for your waistline is getting a lot of attention lately. One 12-year Swedish study found that participants who ate more full-fat dairy products—such as butter, cream, and whole milk—actually had less belly fat than their peers who opted for the low-fat stuff. But this is by no means definitive. “Before you swap your skim milk for whole, keep in mind that on dairy fat is still emerging. Some experts even suggest shunning dairy altogether and subbing in nut milks. The best bet? Go with what feels good and works for you, but know that may change over time.
When hungry, think protein first
Eating 20 to 30 grams of protein at each meal can help you build more lean muscle.” Since our muscles don’t store protein, steady consumption of it is required for optimal muscle synthesis—meaning you can build more of it and burn more calories, even at rest—so even when you’re having a snack, try to include protein, such as easy-to-eat-on-the-go hard-boiled eggs or a turkey roll-up.
Eat what you want, but only until you’re full
You eat until you are only 80 percent full, since your brain takes about 20 minutes to process satiety. “It’s easier to stop yourself at 80 percent if you eat slowly, and you definitely won’t miss the sluggish aftereffects that accompany unintentional overeating. At least to us, it sounds a whole lot more satisfying to enjoy what you really like, even in slightly smaller amounts.
Chew your food
It tends to slow you down, which allows adequate time for these messages to get through. In fact, a recent study, published in the Journal of the Academy of Nutrition and Dietetics, found that those who chewed 50 to 100 percent more than they usually did decreased their food intake by 9.5 and 14.8 percent respectively.
Eat lunch earlier
Making yourself wait until it’s the “right” time for your midday meal, grab something when you feel the first pangs of hunger. “If you push lunch off to the last possible minute, you’ll feel absolutely ravenous when it’s time to eat something, which increases the likelihood that you’ll pick the fastest—and often least healthy—option. “And, if you’re ready to bite into anything in sight, you often end up eating way more than you would have an hour earlier.”
Actually enjoy your food
One of life’s greatest pleasures, and too many of us miss it by rushing and multitasking during meals. Say no to the mealtime distractions—good-bye, iPhone—that tend to lead to overeating and dissatisfaction. “And instead of thinking about what you should cut out of your diet, think about what you should eat more of. “Eliminating the concept of ‘bad foods‘ spins your habits more positively, and we all feel better when we eat more real, whole foods.”
Stop telling yourself carbs are the devil
Not only do carbohydrates provide the primary source of energy for your brain, but eating starchy or sweet carbs helps to increase serotonin levels, which naturally curbs your appetite and contributes to your emotional well-being. Here’s the science: Serotonin secretion depends upon the secretion of insulin, which results from consuming carbs. “Choose carbs that are high in fiber, such as whole grains, fruits, or beans, since high-fiber foods take longer to digest, thus keeping you full for longer.
Stop trying to figure out which diet style is best
Nearly 50 studies found that low-fat and low-carb diets are virtually identical in terms of their ability to peel off the pounds,” says Ansel. That’s why she urges people to find a way of eating that they actually like, because in the long term, it’s nearly impossible—and rarely worth it—to stick to one that makes you miserable.
Stop forcing yourself to eat if you’re not hungry
Listen to your body for hunger and satiety cues, and let them guide what and when you eat. “If you eat mostly real, whole foods, your body will intuitively help with balance. “It’s much wiser than you think: It knows precisely what types of nutrients you need, how much, and how often. When you eat a ton of refined foods that are high in sugar, white flour, unhealthy fats, and salt, your intuition will be tuned out.” Try to retrain yourself to trust your body’s internal guide—you’re much better off sticking to a body-, not time-interval-based style of eating.
To lose a lot of weight, do it in small chunks
Taking it slow can truly make this a lifestyle shift instead of a diet. When you lose weight, you lose both fat and muscle, says Halas-Liang. “However, when an extreme diet ends and you gain weight back, you’re probably gaining mostly fat. As a result, your body fat percentage increases and your lean muscle mass decreases.” To counteract this possibility, she encourages her clients to incorporate muscle-strengthening workouts at least twice a week and remember that slow and steady wins the race. It’s best to limit the amount of daily calories you cut from your diet, instead focusing on swapping in healthier foods—it makes for a more manageable strategy.