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All 5 Steps For Weight Loss Summarized

Valentine Oliver — Tue, 29 Mar 2016 12:30:27 +0000

There is so much information about weight loss out there and while some of it might prove to be helpful, a whole lot of it just leads to more confusion. During a study on why so many people who set off to lose weight end up giving up, it was gathered that one of the reasons why they gave up their weight loss dreams was because they were utterly confused.
This article however, summarizes all the relevant steps you need to take for proper and efficient weight loss. Here they are:

1. Clean up your diet

Of course, you must know by now that weight loss will be extra hard if you keep on eating everything you feel like, all the time. Weight loss can’t be accomplished without self-discipline. So the first step you should take towards weight loss is to clean up your daily diet. Foods high in carbs and unhealthy fats should immensely be reduced. On the other hand, foods high in protein, healthy fats, fiber, omega-3 acids, and vitamins should be increased in the right proportions.
So eat more of beans, avocados (rich in fiber and healthy fats), nuts (also rich in fiber and healthy fats), fruits, oatmeal, and salmon or other seafoods (rich in omega-3).

Note: The fact that you’re eating healthy doesn’t grant you license to overeat. Some of these foods, when they’re not broken down by the body can be stored as fat.

2. Engage yourself in different cardio exercises

Weight loss can’t be as efficient as you would want it to be without exercise. Cardio exercises can be done anywhere- in the gym, at home, at the local football field, at your backyard and even in your bedroom.
Make sure to change up the kind of cardio exercise you do (don’t just go jogging all the time). Some of the best cardio exercises for weight loss include jogging, running, walking, swimming, skipping, burpees and high knees.

3. Embrace strength training

Lots of women have the wrongest ideas about strength training, avoiding it for fear of developing a manly look. While strength training will help you build muscles, it is extremely hard for women to build muscles beyond a certain point, as this requires much higher levels of testosterone than the female body has readily available. Strength training helps you build muscles to replace the fact that you’re burning and since muscles take up less space than fats, this will lead to weight loss.

4. Sleep well

Inasmuch as you’re working so hard to drop those pounds, don’t forget the importance of sleep as well. You can burn calories even while you sleep too. The human body was designed to have at least 7 to 8 hours of sleep and when this does not happen, so many things can go wrong.

5. Drink a lot of water

Your metabolism is said to be that engine in your body responsible for burning calories. So to keep this engine running make sure to always stay hydrated at all times. If possible, carry a bottle of water along everywhere you go.

Conclusion

These 5 steps are all you need for effective weight loss. When it comes to weight loss, consistency is key. Always have this in mind.

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5 Types Of Fabulous Diets You Must Know

admin — Mon, 21 Mar 2016 02:54:04 +0000

When we speak of diet, there are literally hundreds of thousands of them and they all have their various purposes. Some are for losing weight, having a healthy life-but with so much diet options, it is difficult to find one that suits you. It can be tough to maintain your diet, but it would be great if the hard work is actually worth it.

Here are some diet plans and their various purposes:

1. Weight watchers diet

Losing weight can be very exciting for most people and so this type of diet is great for you. The aim of the weight diet is to help you lose weight and maintain a healthy and balanced diet.

2. Vegetarian diet

Be it lacto vegetarian to fruitarian, it is a very exciting diet because you get to vary the type of things you eat at any point in time. Heart diseases, diabetes and some cancers are also reduced by sticking to a vegetarian diet.

3. Mind diet

A healthy mind they say, is equivalent to a healthy body. Our brain functions a lot to keep us going and therefore this type of diet zeros in on the foods in each meal that specifically affects the brain’s health.

4. Raw food diet

When we say raw, we mean raw and fresh. This involves consuming foods which are not processed or a completely plant based and organic diet. Eating fruits and vegetables in there raw state is the best because at that level you can get almost all the nutrients they provide. Processed foods tend to have a lot of preservatives and additives which are unhealthy.

5. Plant based diet

Just as the name implies, it is all about plants, so start picking up your garden tools and get ready for some digging. Eating plant foods are very nourishing and good for the diet. They reduce a number of diseases and are good for the brain and skin. Foods like fruits and vegetables are high in vitamins, carbohydrates and oils. They also contain water which is essential for life.

Conclusion

Having a flawless diet and maintaining it can be stressful because conventional diets suggest new dishes which often include exotic and hard-to-find foods or just plain Jane boring foods. But as it is popularly said, “you have to die to go to heaven,” therefore, you have to pay a little price to get a healthy and perfect diet you deserve

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4 Clean Eating Mistakes That You’re Probably Making

Valentine Oliver — Wed, 24 Feb 2016 11:21:25 +0000

Clean eating is simply about eating more of the best and healthiest options in each of the food groups and eating less of the unhealthy ones. A clean eating diet would involve whole foods like vegetables, fruits and whole grains, plus healthy fats and protein.
Clean eating is supposed to be a lifestyle and not just something you do for a week or month long. And though you’ve made a decision to eat clean, there are still mistakes you might be making.
Here are 4 of these common mistakes.

1. Being inconsistent

Correct me if I’m wrong, but the only reason why you’ve chosen to eat clean is because you expect to see results at the end of the day. In fact, apart from clean eating, every other thing we do is because we expect to see an end result.
The blunt truth is that eating clean can only pay off when it’s consistent. So being inconsistent is just a waste of your time. And unfortunately inconsistency is one of the most commonly made mistakes. So it’s either you’re in or you’re out.

2. Eating Too Fast

The fact that you’re eating clean doesn’t mean that you’re now above every diet rule. Even though you’re now eating a diet full of healthy fats and protein, fruits and whole grains you still need to follow the basic rule of eating slowly. When you eat fast, you don’t allow your appetite to catch up with your brain and this is what often leads to overeating. If you slowed down in chewing for at least for about 20 seconds before swallowing, you’d greatly minimize the number of calories you consume per meal.

3. Eating too much whole wheat

Eating a lot of whole wheat would make sense to a lot of people since it’s a favourite healthy food. But dietitians have discovered this to be one of the biggest clean eating mistakes you can ever make. People tend to misunderstand whole grains for whole wheat foods. Dietitians emphasize the distinction between the two— eating more whole wheat, often marketed as multigrain, stone ground or honey wheat, does not necessarily guarantee a healthier whole grain product.

4. Focusing too much on one “clean” trend
Like said earlier, clean eating is more of a lifestyle. So sticking to just one clean trend and ignoring all other healthy habits would not help you in any way. So if for example you love making smoothie every morning. This can often backfire when too much juice, honey and other natural sweeteners are consumed each day. So you may be increasing your fruit and vegetable intake, but may also be increasing your calories much more than you realize.

Conclusion
Now that you know the mistakes that you’ve been making, the time to start correcting them is now. And always remember: Consistency is the key to a healthy life.

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Change Your Diet With These 5 Tips

Valentine Oliver — Fri, 12 Feb 2016 17:00:50 +0000

There’s an old adage that says “old habits die hard”. I’m sure we can all agree on this. However, this doesn’t mean that it’s entirely impossible to change old, bad habits. No matter how bad your diet is right now, there are actually steps you could take to improve the way you eat. Here are 5 tips to help you change your diet for the better:

1. Add an extra vegetable to your next meal

It doesn’t really matter if your next meal is breakfast, lunch or dinner; you can improve your diet immediately by adding an extra vegetable to your meal. Make sure to pick a one that is green or brightly colored in order to benefit from the full nutritional advantages of vegetables.

You could steam some broccoli to go with your sandwich or fish burger at lunch, add spinach to your scrambled eggs for breakfast, or even add it to your early morning smoothie. Instead of having a heavy meal for dinner, you could simply eat a bigger salad with lots of green vegetables.

2. Eat Fresh Fruits

Next time you’re thinking of an appetizer or snack to eat, grab an apple or pear instead of a cookie, cake or other baked goods. Fruits are also the best for desserts. The beautiful thing about fresh fruits is that you could actually eat them in several different ways.

For instance if you were a yogurt or ice cream lover, you could simply reduce the quantity you’re used to having, and replace it with fresh fruits like strawberries, blueberries or sliced apples. You could also make a fruit smoothie or fruit salad, with fresh milk or yogurt.

3. Drink more water

Drinking water will help you lose weight by helping you flush out the excess calories from the sugar and fat consumed in your diet. Water also helps make sure your metabolism keeps running efficiently. You could also add some lime, lemon, cucumber and ginger to your water, for the purpose of detoxification.

4. Make your next grain a whole grain

Whole grains are higher in fiber than the regular refined grains that most people eat. Fiber is essential for health, and weight loss in particular. It also helps you keep full for a longer period, thereby dealing with unhealthy cravings. Try eating whole grain breads and instead of having your regular morning cereals, try having oatmeal instead; also, you might choose brown rice or whole wheat pasta over regular white rice and pasta.

5. Pay attention to portion size

There’s always a tendency of you loading up a bigger portion of food than you need on your plate, especially when you’re feeling really hungry. So the next time you’re dishing out food for yourself, or ordering something at a restaurant, take a minute to think about how much you’re eating.

As much as possible, try to make sure that the total carb content of your meals is not up to 1 quarter of your plate. Your protein source should take up another quarter, the other 2 quarters (half of the plate) should reserved for fruits or/and vegetables.

Conclusion

Take these 5 simple steps and before you know it, your old, bad eating habits will begin to change for the good, and you’ll start losing weight.

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Three harmful effects of dieting on your health

Joshua Smith — Wed, 18 Nov 2015 14:04:27 +0000

It is the careful control of the types of foods one eats and the amount of food eaten and is usually done in order to watch one’s weight; to make sure that one does not put on too much weight.

There are many different types of dieting, some require abstaining from certain foods, others involve eating very minute amounts of certain foods. A few of them are fasts, crash diets (taking below the 1,200 calories a day which is the standard amount of calories our bodies need every day), yo-yo diets, detox programs, and ‘cleanses’ (taking a mixture of water, lemon juice, maple syrup, and cayenne pepper, based on the false theory of helping the body rid itself of waste). But all these involve eating very little food so too many calories do not get into the body.

Dieting can be done for days , and even weeks, which leaves semi-permanent harmful effects on our body.

Dieting has mixed views and opinions, even from medical professionals and trainers, with some saying it’s good and healthy and others saying it is harmful and detrimental to health.

The majority of experts however, take the latter view that it is harmful and detrimental to health and we are going to see some reasons why.

1. Dieting may cause heart attacks and other cardiovascular conditions

Dieting once will not hurt your heart, but repeated dieting will hurt your heart and may cause Atherosclerosis (deposits in blood vessels that may eventually block the vessel), and other heart diseases may occur as a result of the repeated shrinking and growing heart muscles undergo under.

The heart of dieters may also atrophies (decrease in size) due to the low calorie intake and heart palpitations (fast and irregular heart beat) may also occur.

All these conditions can stop the heart from working, which is a heart attack.

2. Dieting leads to fatigue and tiredness

Dieters take in less than the required amount of calories recommended a day. This makes them to be more tired and fatigued and with very little endurance or stamina.

Also because calorie intake of dieters is low, their metabolism also slows down to conserve energy, leading to very little energy for them to perform even everyday chores.

The body also breaks down muscle tissues so that they do not consume too much energy causing the dieter to end up with very weakened and out of tone muscles, hence, he will not also be able to do much.

3. Weight Gain

It is ironic that a procedure done to lose weight will instead add more weight. How can this be?

The bodies of dieters receive very little calories, so it will try to conserve energy by getting rid or reducing processes or organs that use too much energy ( like muscle tissues) and instead stockpile fats. The body makes it a priority to turn almost every ounce of food eaten and digested during this time, into fat molecules so that it can have a reserve of energy to keep going; hence the dieter gains weight.

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