A healthy diet is one of the most import factors to consider in any fitness plan. Food mainly supplies your body with nutrients for cells and tissues, and calories for the energy needs of the body. Different types of food differ in the type of nutrients they contain and in the amount of calories they can supply to the body so for weight watchers, you need to eat food that contains a lot more muscle-developing nutrients and much less calories. For people trying to gain weight, a diet which is both high in muscle-building nutrients and calories is key.

For this reason, you have to be selective in what you eat but don’t panic yet; a lot of foods commonly found almost everywhere in the world contain the right amounts of calories and nutrients that human beings need to have a healthy, balanced, fitness supporting diet. We’ve compiled and listed the top 8 healthy foods that we think can be found nearly everywhere on the planet. Read on for details.

FRUITS & VEGETABLES

Bananas

Bananas, technically a berry, could be called one of nature’s gifts for fitness and good health and here’s why; usually a healthy fitness diet whether you’re trying to lose or gain weight, will require that you eat a balance of nutrients that includes just the right amount of healthy carbs, protein, some fruits and fats too. Bananas may be a fruit but their carbohydrate content is remarkably high and they also have some protein; so you can kill three birds with one stone when you eat bananas. Bananas are also very high in energy content so you can eat them during performance without any discomfort (unless you eat too many). The best thing about bananas is that they can be found in practically everywhere in the world and are almost always very cheap. To top it off, bananas are delicious! Bananas are very high in vitamin B6, manganese, potassium, copper, fiber, biotin and vitamin C.

Avocados

Avocados are a rather unique fruit because, unlike most other fruits, they are primarily composed of fat. Now if you don’t know much about how good healthy fats can be for you, you’re probably cringing and getting ready to move on to the next item on the list but hold on; avocados are what most health and fitness experts would call healthy fat and you need healthy fats in the right proportions for a balanced diet. Avocados are low in cholesterol and saturated fat and conversely are high in monosaturated fats which are good for your heart. The trouble is, most people write off all fats as being bad but the truth is your body needs fats to function properly.

The fact that avocados are such a healthy source of fats and oils for the body means that it would be a good idea to work them into your diet in place of any unhealthy fats you might be eating such as chocolate. So when next you feel like snacking on a chocolate bar, think of having a slice of avocado instead.

Oranges

Oranges are kind of the opposite of avocados in some ways but both fruits are very healthy. With oranges, you get a very low fat, highly vitamin rich fruit that will help provide necessary nutrients for your fitness plans. If you’re specifically trying to lose weight, you should know that a fiber rich diet will contribute to your weight loss and oranges are a particularly good source of fiber. There’s also not very many fruits and foods out there that are more delicious that a nice fresh orange so it’s a win-win solution.

Fruits, such as oranges, which are generally very low in calories are a good choice for something to eat when you get hungry because they fill you up but do not provide a lot of calories.

Cabbage

So cabbage might not exactly be the tastiest vegetable in the world for most people and you probably hated it when you were a kid, but it has some great health benefits that make up for its lack of sensory value, and you can even work it into a number of meals such as salads, to significantly improve its taste. Cabbage is high in potassium, vitamin A, vitamin C, fiber and calcium, but one of the best things about it is that it is extremely low in fat content.

Honorable mentions: Tomatoes, pineapples, grapefruit

PROTEIN

Grilled Chicken

Chicken is probably one of the most popular foods around the world and is also one of the most protein rich foods you could find as well. This is important because although eating a lot of protein will not exactly make all the excess fat in your body up and run away, protein is an important dietary component of a fitness plan so regular consumption of such a high protein meal is advisable.

Chicken is a very high-quality lean meat which provides essential amino acids and other nutrient support for muscle repair and growth. It is recommended that you either boil or grill chicken and when prepared this way, chicken contains a very low amount of calories.

To think that you could enjoy such very direct fitness and weight loss benefits from a food that is usually so delicious? That’s a win-win solution right there.

Yoghurt

Yoghurt is a good protein source that also has a high content of healthy fats and some healthy bacteria called probiotics. Studies have actually shown that despite being high in fat, yoghurt actually has proven effective for burning abdominal fat and helping to develop muscle mass in people who eat a lot of it.

Yoghurt is also a very good source of calcium which is good for bone and joint strength and development. and a host of vitamins including potassium, riboflavin and vitamin B12.

Kidney Beans

Kidney beans are part protein and part carbohydrate and are grown in almost all parts of the world which means this is one healthy and delicious meal that can usually be found in most places.

Egg whites

Egg yolks might be the really tasty part but, unfortunately, they have a significantly high cholesterol content so there’s no place for them in your weight loss diet. Egg whites, on the other hand, are the really nutritious part and have a very high protein content, so it is advisable to have an egg (white part only) or two for breakfast each day. To improve the bland taste that egg whites have on their own, you could consider a scrambling your egg whites with salt and pepper, and some vegetables.

CARBOHYDRATES

Unless you’re really overweight and highly carbohydrate intolerant, you don’t need to cut carbohydrates completely out of your diet as they are an important source of the calories your body needs to support its regular functions. Some people’s bodies naturally do not encourage carbohydrate assimilation so eating a lot of carbs leads to stacking a lot of weight. If this is you then you should be very careful the type of carbs you eat regularly, but don’t make the mistake of completely excluding carbohydrates from your meals. For carb intolerant people, we suggest that you take smaller servings of carbs with higher servings of proteins.

Sweet Potatoes

Irish potatoes or white potatoes are favorites for a lot of people but the high calorie content of this type of potato makes it a less favorable choice than its cousin, the healthier and sweeter to boot, sweet potato. Sweet potatoes can be boiled, fried or baked just like regular potatoes but exceptionally, they are very low, comparatively, in calories and high in fiber and lots of other nutrients including vitamins A, C and E, Iron and more.

Spaghetti

The good thing about spaghetti is that even though it is relatively high in calories, eating smaller portions could still help you fill fuller than a lot of other foods so eating spaghetti in moderation is not a bad idea. If you’re really carb intolerant, though, then other low calorie carbs like sweet potatoes or whole grain bread or even bananas might be a safer option for you.

Whole Grain Foods

Eat more whole grain foods such as whole grain bread or whole grain cereals. Whole grains are probably the best carb food for fighting weight gain and helping you to lose fat.Studies have shown that people who ate high whole grain diets lost more body fat and specifically more belly fat than others who ate other types of carbs. Perhaps part of the reason why this is so is that, for carbs, whole grain foods have a high protein content.

Other nutrients found in whole grains include zinc and other trace minerals, vitamin B, fiber and anti-oxidants.

Conclusion

A balanced diet is one of the keys to maintaining a healthy and fit body. The foods we have talked about are all highly nutritious and easy to find, and if you combine them well, you will find that your fitness and weight loss results will be much more impressive.

A very basic example of how this diet might work is:

Breakfast: whole wheat bread, egg whites & avocados

Snack 1: oranges

Lunch: Spaghetti

Snack 2: coleslaw (made with cabbage and carrots)

Dinner: sweet potatoes

Snack 3: bananas

NB: specific portions will depend on the individual but be not careful not to overeat. On tip to avoid overeating is, eat slowly and chew your food properly.

Contact Trainer.ae: get in touch with a personal trainer who can help create a plan just for you.
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Being diagnosed with a chronic disease like diabetes is daunting, even more so when the disease affects every single activity in your life, including the pleasurable ones, such as eating a great meal, having a cocktail with your friends or going for a long hike.

Approximately every year, I’m sure you realize the needle on the scale is just that little harder to budge. But how? You’ve cut back on portion size, you’ve even said no to those delicious desserts! It was only last month that you even signed up for Zumba classes, and yet your jean size is only going up whilst your energy levels are going down. WHAT’S GOING ON?!

Starting in your early 40s, your body goes through a series of changes that profoundly affect digestion, metabolism, and other bodily functions. Thanks to hormonal and other changes, the very growth rate of your cells slows rapidly down. It’s just something we have to learn to work around.

Here’s a 10-step plan for understanding the challenges that prevent weight loss over 40, and for learning how to overcome them.

1. Get to know your body.

Many years ago, older didn’t necessarily mean plumper. Think of those icons of the American prairie, they looked to be in perfect shape no matter the age. But today, those of us over 40 face a twofold challenge: We’re living longer, and we’re no longer out there catering to our farm animals at 5 a.m in the morning.

When it comes to burning calories, it’s a fairly simple equation. What goes in must be burned off, or it sticks to our ribs. Acquiring weight is absurdly easy, eating just 100 extra calories a day will lead to a 9- to 10-pound weight gain over the course of a year.

How much is 100 calories?

Not a lot: A can of Coke contains 155 calories, a chocolate bar more than 200. But after 40, our activity level tends to decline, too. So the challenge is to bring the two into balance and exercise after you’ve enjoyed these tasty treats.

Look back over the past year, and think about when your weight seemed to be holding steady and when it seemed to be trending slowly upward. What were you doing during the good weeks? Make a list of what works for you, and what throws you off. Your own healthy habits in the past are the ones most likely to work for you now.

2. Eliminate underlying metabolic conditions.

Would it surprise you to know that thyroid problems strike as many as 1 out of 5 adults over age 40? And 8 out of 10 of those adults are women? The most common of these is hypothyroidism an underactive thyroid and it’s one of the primary reasons many women over 40 can’t lose weight. The thyroid is a tiny gland that produces hormones that regulate metabolism, and when it’s not activated. Think of low thyroid as having your internal thermostat set too low. Symptoms include feeling cold all the time, poor circulation in the hands and feet, clammy hands, tiredness and lethargy, hair loss, and weight gain despite real attempts to exercise and eat well.

If you suspect an underactive thyroid may be slowing your metabolism, the first step is to call the doctor and ask for a thyroid test.

3. Adjust your eating habits for maximum energy.

Your goal at this stage in your life is to keep yourself feeling full without succumbing to the temptation to eat like you could at age 20. One strategy is to eat more frequently but to consume less at each sitting. An added benefit of eating this way is that it’s easier to keep your blood sugar steady, so you don’t have the peaks and valleys that contribute to fatigue.

Here’s the rule:

Try eating five to six small meals a day, and don’t go more than three or four hours without eating. For example, you might eat a light but healthy breakfast before you leave for work, then have a nonfat yogurt in the late morning. Then instead of eating a big pasta lunch and spending the afternoon in a stupor, eat a light lunch and spend the rest of your lunch break taking a brisk walk. An afternoon snack of nuts and an apple keeps you from needing the 4 p.m. sweet treat and makes it easier to avoid overeating at dinner.

Your goal is the opposite of the starvation approach to dieting, you want to trick your body into feeling satisfied and well-fed at all times, though the total amount you’re eating is less.

4. Time your eating.

Most experts agree on one thing: Snack after 8 p.m., and whatever you eat is more likely to go straight to your hips and stomach. Happily, the opposite is also true, what you eat in the mornings, when your metabolism is revved up to its optimum operating speed, is much more likely to be expended efficiently.

Don’t like to eat breakfast?

Unfortunately, there’s no way around this one; eating a good breakfast is one of the key habits experts have identified that keeps thin people thin.

5. Trick your metabolism with fat-fighting foods.

You’ve probably heard it all before, but it’s true: It’s really not just about how much you eat, but how much of which foods. There are plenty of healthy foods you can eat all you want of and no, that doesn’t mean stuffing your fridge with celery sticks. Instead, make a few simple tweaks to your diet, incorporating foods that actually fight fat instead of those that trigger it.

6. Make muscles your friend.

The more muscle mass you have, the more effectively your metabolism burns calories. But sad to say, a natural tendency of aging is to lose muscle, gradually replacing it with fat. So in order to enlist the calorie-burning abilities of muscle, we do have to work at it.

The key here to long-term benefit is basic strength training. Buy some hand weights, a bar, and some stretch bands, and channel your high school gym teacher. And don’t ignore your core; planks, curls, and Pilates moves help strengthen the deep core muscles that are key to posture. Make it as pleasant as possible; work out while you watch the evening news or your favorite sit-com. Other tools that help: kettlebells, an exercise ball, and ankle weights. Slowly and gradually build up those biceps, abs, deltoids, and glutes, and you’ll have some key allies in your fight to prevent age-related weight gain.

7. Get more sleep to burn more calories.

Sleep gets ever more elusive as you age. It’s not just that we’re busier and more stressed. We also have multiple physical issues, from back pain to snoring to night sweats, any of which can interfere with getting a good night’s sleep.

Yet, paradoxically, getting a good night’s sleep is one of the keys to losing weight. In recent years, significant research has shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full.

Here’s how it works:

When you’re sleep deprived, ghrelin levels increase at the same time that leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave “energy” foods, which tend to be sweet or salty, and you can see how small changes in your routine can add up to big weight gain.

8. Strike up a healthy relationship with your sweet tooth.

A trick that many experts recommend: Cut the treat in half before you start eating, carefully wrapping the second half up to “save for later.” You may or may not want it after, sometimes if you eat the first half slowly and consciously enough, you’ll feel satisfied. But knowing it’s there if you do plays a nice trick on your brain, which tends to crave things it perceives as being in short supply.

Researchers have recently discovered that artificial sweeteners fail to trigger the body’s natural satisfaction response. So eating that 100-calorie artificially sweetened cookie only adds to your problems; you’ll keep on wanting the real cookie, so the 100 calories you just ate were in vain.

9. Forget dieting. Focus on your fuel-to-energy ratio.

If, like most 40-somethings, you’re packing some extra pounds, you’ve probably made plenty of resolutions to go on a diet. You’ve also probably figured out by this point in your life that diets rarely work, and neither does suddenly embarking on a strenuous new exercise regimen. There’s a good reason that sudden, drastic changes don’t lead to long-term weight loss, and may even lead to a rebound. Nature designed us with optimum abilities to maintain a steady metabolic rate, because it helps us weather food shortages and sudden demands on our energies.

Unfortunately, this means that when you’ve gradually gained weight over time, your body has adapted to the new weight and now does its best to hold onto it.

Make slow, gradual adjustments to each end of the equation. YOU decide which end of the fuel-in, energy-out equation to emphasize and when.

10. Make slow, realistic changes in tune with your lifestyle.

Let’s say you want to lose 10 pounds. To do so right now, you’d have to burn 35,000 calories which is an overwhelming number that would require you to eat nothing at all for about 2 weeks, or jog for 51 hours, or walk for 126 hours. Not only would it be impossible, but attempts like those would send your body into starvation-mode metabolic slowdown, sabotaging your efforts.

Studies show that if you take the slow-but-steady approach, you’re much more likely to keep that 10 pounds off. Remind yourself that you are the only one in charge of tuning up your metabolic engine. Decide whether to focus on cutting down the number of calories you’re consuming, or on upping the number you’re burning.

Your primary goal should be making small, gradual lifestyle changes that you can incorporate into your daily routine and stick with over time. That’s the ultimate secret to combating over-40 weight gain.

Use healthy-meal shortcuts

We’re often told to steer clear of packaged foods for better health, but some frozen and pre-made goods can truly help you whip up a healthy meal in minutes. There are tons of good options in the freezer aisle, either for individuals or even family-size meals, that can be prepared quickly. Buy a rotisserie chicken for example, take the skin off and slice it on top of a salad, or buy frozen vegetables to serve with it. Keep in mind that rotisserie chickens can be high in sodium, so cut back your intake from other sources. On nights when even that’s not an option, you still have choices about where you eat out or what prepared foods you bring home; the key is knowing ahead of time which restaurant you’ll choose and which items are healthiest, so you’re not stuck making a last-minute decision.

Set up your own home gym

If you can’t devote time to driving to the gym or you’re stuck at home with kids, working out in your own home may be your best option for fitting in quick calorie-burning session. Not always do you necessarily need to invest in expensive cardio machines, you can still get a great workout using nothing but your own body weight, or with a few simple tools (like hand weights and resistance bands) that take up next to no room in your home. Just roll out your yoga mat, set up a mirror, and you’re ready to go.

Use high-tech solutions

Few of us have the time to keep track of all the numbers involved in weight loss, calories eaten, calories burned, steps taken, and so on, but I guess that’s why fitness trackers were invented. Apple has already given us a health app that can monitor our daily steps as well as other fantastic tools. These apps and devices can save an extraordinary amount of time and make it much easier to follow a specific plan or reach daily step goals or calorie goals. Plus, seeing the a tracker on your wrist may serve as a constant reminder to get moving. Other sources are ones where you can log your meals with an app like MyFitnessPal, which automatically calculates calorie totals and nutrition content for you.

Use social media

Talking about your weight loss journey with your virtual social circle can help you feel like part of a community. So join an Instagram fitness challenge, Tweet about your Pilates class, or start a Facebook group—all on your own time. We all know you spend endless hours scrolling through these sites anyway so why not engage everyone with your progress and it turn you’ll realize how it’ll help you in the long run push yourself further.

Eat more fiber

If you’ve followed my other articles you’ll know to eat at least 30 grams of fiber a day (from food, not supplements). People who did that for a year lost almost as much weight as those who followed a complicated diet plan with 13 components in a recent studies. For people who find it difficult to follow complex dietary recommendations, a simple-to-follow diet with just one message, increase your fiber intake may be the way to go.

The logic is simple: eating foods rich in fiber, like whole grains, beans, fruits, and vegetables, makes you feel full, so you have less room less room high-calorie junk food.

Get a handle on stress

The way you deal with that stress can mean a lot to your waistline. Stress has a big influence on appetite, food intake, and how the body processes calories, and I think people underestimate that. And no, confronting your anxiety won’t add a ton of extra time to your day.

Unwind with ways to beat stress in 10 minutes or less.

Reflect on your priorities

Take a long, hard look at what’s eating up your time. You may be able to pinpoint time sucks you weren’t conscious of before, or decide that certain commitments aren’t as important to you as they once were. You may also want to talk with your boss or your partner about ways you might make your schedule more flexible.

Most people still find time to go to the doctor when they’re sick or get their hair done when they need a cut, but they’re not able to find a few minutes to exercise or eat well, because it just doesn’t seem as urgent. But it should be just as important, in order to ward off health problems in the future.

If you truly can’t find time to take care of yourself, it’s probably time for a change.

So Berry Good

Freshly extracted Pineapple juice, natural Yogurt, Fresh Blue and Blackberries

This delightful drink is not only incredibly sweet and delicious, but also one of the healthiest smoothies you can make. If you are at all concerned about your kids’ health, pour one of these in a flask and stick it in their packed lunches everyday!

What you will need:

• 1/4 Medium Pineapple
• 1 Handful Blackberries
• 1 Handful Blueberries
• 100g Low-fat live Yogurt
• ICE

Begin by juicing the pineapple and place all other ingredients in the blender.

Blend until completely smooth.

• What’s in it: Vitamins B1, B2, B6, C, E, all the essential amino acids, natural sugars, essential fatty acids, good bacteria, anti-oxidants, calcium, iron, magnesium, phosphorus, sodium, zinc, folic acid, bromeline, potassium and ellagic acid.

This juice is so good for your little ones because its packed with anti-oxidents, which help to their skin as soft and clear as the day they were born. It is packed with anti-ageing vitamin E and amino acids, the key building blocks for the entire body. And if you thought it couldn’t get any better, this super smoothie is even loaded with essential fatty acids, vital for heart protection and good elasticity in the skin and is a rich source of calcium and also iron.

Managing Your Time For People Constantly On The Go.

No one really lied when they said healthy weight loss can be a time commitment, especially if you’re feeling overweight thanks to a job that keeps you sedentary for much of the day or a schedule that lends itself to fast food and unhealthy snacking.However, you shouldn’t throw in the towel just yet. You don’t need extra minutes in your day to eat less or to move more, the two basic pillars of weight loss. Here’s how to reevaluate the time you do have, and smart strategies to make dropping pounds easier, no matter how swamped you are.

• Squeeze in more movement

There’s nothing wrong with breaking up your 150 recommended minutes of weekly moderate exercise into short bursts throughout your day. If you can fit in 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, and you can do that five days a week, you’re on your way to a healthier lifestyle.

• Ditch the all-or-nothing mentality

Every small step you take toward a healthier lifestyle matters. People often assume they have to spend an hour at the gym or eat a diet full of hummus and super foods, and when they can’t attain that level they just give up and don’t even want to try again. Instead of looking at your whole day as a success or failure, consider every decision you make a chance to do something healthy. Just because you skipped the gym doesn’t mean you shouldn’t watch your calorie intake for the rest of the day, for example.

• Eat smaller portions

Realistically you don’t even need to cook your own food or even eat different food to lose weight. You just need to eat less, and eating less doesn’t take more time or cost more money. Most people need to consume between 1,200 and 1,500 calories a day if they want to drop pounds in a healthy and sustainable way and for a lot of people, eating appropriate portion sizes, skipping dessert, or not going back for seconds is one of the easiest ways to reduce their total calorie intake.

• Don’t skip meals

This may seem counterintuitive after advice to eat less overall, but busy people especially may need to space out their calories more throughout the day. That’s because going more than four or five hours without refueling can slow metabolism, affect hormones and insulin levels, and contribute to unhealthy food choices when you do finally sit down to eat. A lot of our overweight patients aren’t necessarily overeating, but their eating patterns have become so erratic—they have a cup of coffee in the morning and then no real food until late afternoon.

• Practice simple food swaps

Whether it’s leaving the cheese off a hamburger or switching from mayo to honey mustard, there are so many little things you can do and so many little swaps you can make over the course of a day that can add up and save you calories without costing you any extra time. Think about your daily beverages too, not just your solid foods. Switching from soda to seltzer water with lemon, or using less sugar in your coffee, for example, can save you several pounds a year.

• Don’t sit when you can stand

Too much sedentary behavior is bad for your heart, your brain, and more importantly, your waistline. Turning some of that sitting time into standing time will help you burn more calories. It may not add up to much weight loss on its own, but it certainly comes into play if you’re looking to maintain any weight you’re already losing.

Standing while you work may not always be an option, especially if you use a computer and your office doesn’t offer a standing-desk setup. Instead, consider other times during your day you might be able to get up off your butt. Maybe on you’re morning train ride, staff meetings, an evening phone call with your sister, or while you unwind after dinner in front of the TV.

Chute Juice

Delicious Apples, Lemon and Pear, With Ice

This fantastic Kids’ Chute Juice is designed for all your ingredients to fit into that blender/juicer, for a quick and easy juicing result! This gorgeous tasting fruit smoothie packs more nutrients than you could ever imagine. Just take a look to see the incredible quantity of vitamins and minerals your kids will be getting by having a small glass.

What you will need:

• 2 Apples
• 1/3 Lemon with rind on (unwaxed if possible)
• 1 Pear
• ICE

Begin by putting in the chopped apple, followed by the lemon and pear. Throw in the other apple and juice! Don’t forget your Ice.

Blend until completely smooth.

• What’s in it: Vitamins A, B and C, potassium, folic acid, boron, ellagic acid, carotenes, amino acids, natural sugars and anti-oxidants.

The pear juice is exceptionally good for protecting the colon. Giving that colon cancer is now one of the biggest killers in the UK, the earlier you can get some protection into your kids the better. The mineral boron is needed in trace amounts for healthy bones and muscle growth. It is also necessary for the metabolism of calcium, phosphorus and magnesium. Additionally, it enhances brain function as well as playing a role in how the body utilizes energy from fats and sugars. Both apples and pears contain boron.

Your stomach shouldn’t be a waste basket!

There’s no point hiding from your mirrors, why not feel confident to put on that little crop top or bodycon dress  you used to wear with pride. When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. It’s worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes and heart disease.

1. Never stop moving

One thing about visceral fat is that it yields fairly easily to aerobic exercise. You may easily vaporizing calories through running, biking, swimming and overall anything that gets your heart rate pumping.

2. Pound the polyunsaturates

Saturated fat packs on more visceral fat than polyunsaturated ones, according to a Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat.

Tips: polyunsaturated fats are the ones in nuts, seeds, and fish.

3. Pucker up

Did you know that obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat, particularly visceral fat, according to a 2009 Japanese study.

“One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.

4. Easy Yoga for Weight Loss

Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one study conducted in 2012. If you’re just not that into a room filled with women, any sort of relaxation exercise will do, even simple deep breathing can help, the key is to lower levels of the stress hormone cortisol, which is linked to belly fat.

Let’s Make Eating Healthy Fun!

Learning to eat well regularly does not have to be a painful experience. After all, we all know that when we’re told not to eat something we will daydream about it the whole entire day, craving to take a sneaky bite into our desired cuisine.

1. Portion-Control Plan : Abide by the “half now, half later” rule.

It is important to be careful when either eating out or at home, the size of your cutlery can determine how much you consume. Sometimes without realizing we add more than is necessary for our bodies onto a plate because it’s larger to make it look full. If you order a sandwich or pasta bowl for lunch and you feel that the portion may be too large, then enjoy half of it, and save the other half for later.  Your eyes are likely bigger than your stomach, so you’ll still be full and won’t feel deprived. In fact, recent research published in Food Quality and Preference found that portion size didn’t have a direct impact on a diner’s level of satisfaction.

So eat on a smaller plate, and you may just end up dropping a few pounds. You’re automatically reducing portion size, but more importantly, according to food psychologist Brian Wansink, you’re tricking your brain into being satisfied.

2. Portion-Control Plan : Balance your plate.

Having a balanced meal everyday is key to blood sugar stabilization, which is an important factor in controlling your sugar cravings as well as your hunger. Eating a meal composed of protein, carbohydrate, and fat will keep you fuller for longer. The protein stabilizes your blood sugar, the carbohydrates contain slow-to-digest fiber and are rich in metabolism-boosting B Vitamins, and the fat satiates our brain and bellies.

3. Portion-Control Plan : Go to bed!

Surely by now we all know that when we’re low on sleep and energy, we often turn to fast foods that are quick to get your hands on, easy to eat and provide immediate gratification. Unfortunately, these particular foods are often high in calories, refined carbs, sugar, and overall fat, while lacking in fibers, proteins, and essential vitamins and minerals. Sleeping keeps you slim. In fact, one large study that followed 68,183 women for sixteen years found that those who slept five hours or fewer per night were significantly more likely to gain weight over that time period than women who slept six or more hours.

You should aim for 7-8 hours per night. Create a relaxing bedtime ritual like reading or stretching to signal your body that it’s time for sleep, and stay away from technology an hour before bed.

4. Portion-Control Plan : Chill out.

When we’re stressed, our bodies release hormones such as adrenaline for an immediate burst of energy, and cortisol, the ultimate stress hormone. From an evolutionary standpoint, cortisol increases our appetite so that we can replenish our energy stores for the next time we need to “fight or flee.” The problem is, modern stressors in our everyday lives (screaming children, bad traffic, annoying neighbors, demanding bosses, etc.) often don’t require energy expenditure, so this drive to eat more food is unnecessary and ultimately leads to weight gain, among other health problems. A great way to counteract stress is to simply exercise. In addition to burning calories, it releases other hormones that offset the negative effects of stressful situations.

5. Portion-Control Plan : Put your silverware to good use.

By cutting up your food you might begin to eat less of it. Smaller pieces of food may trick your brain into perceiving that there’s more of it, the same applies when you’re advised to chew your food instead of just gobbling it down. When college students were offered either a whole bagel or a bagel cut into quarters, those who were offered the quartered bagel ate less of the bagel and ate fewer calories at a later meal. According to researchers, people use numbers to judge how much of a food is present, therefore four quarters of a bagel appears to be more than one whole bagel.

Fat Burning Healthy Snacks

What snacks burn fat?

Consuming snacks with the right proportions of nutrients and calories will help keep your body energized throughout the day and help you lose weight. Fiber helps improve digestion and keeps you from binging on fats and sugars. Meanwhile, exercise and protien helps fuel the growth of lean muscle mass, which helps boosting metabolic rate and increases calories burned. So although there’s no miracle food yet discovered that will literally “burn fat” while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency.

1.An apple and skim milk – 200 Calories

Although almost every fruit will make the perfect snack, it is ideal to pair it with a protein to satisfy your taste buds. Unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours.

Our pick for a protein-fruit pairing: one large jaw dropping juicy apple and one cup of skim milk. This duo will give you 10 grams of protein and 5 grams of fiber.

2.Cottage cheese-filled avocado – 200 Calories

Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. Here you’ll get 9 grams of protein and 7 grams of fiber.

3.Canned tuna on whole-wheat crackers – 200 Calories

For the many who don’t want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s.  Our third dish you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

4.Sunflower lentil spread with pita bread – 180 Calories

Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don’t get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

5.Shrimp stack – 129 Calories

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it’s a protein powerhouse with 9 grams per serving (and 4 g fiber)

6. Power berry smoothie – 139 Calories

This recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness.

7.Warm pear with cinnamon ricotta – 170 Calories

Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of cinnamon, they make a delicious snack for any time of day. Each serving contains 8 g protein, 5 g fiber.

8. Miso-glazed tofu – 164 Calories

This recipe is promoted as a main course, but it’s so light on calories that it can stand in as a mid-day snack, as well. It also packs plenty of protein (12 g) thanks to the tofu, as well as 3 grams of fiber.

9. Edamame – 189 Calories

One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

10.Chicken pita sandwich (half) – 200 Calories

There’s no reason you can’t have smaller portions of food as snacks. Often, the healthiest and most balanced snacks are the ones that start as full meals—like a half a sandwich, or a plate of leftovers put together from dinner the night before.

Whip up this chicken and veggie pita in the morning, and split it in half for two snacks throughout the day. Each half contains 3 grams of fiber, and more than 20 grams of protein.

11.Cauliflower with white bean dip – 199 Calories

Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with veggies when hunger strikes. Pair a quarter-cup serving with 2 cups of raw, chopped cauliflower, for example, for a total of 11 grams protein, 8 grams fiber.

12.Toast with walnut & pear breakfast spread – 200 Calories

Split this breakfast recipe in half to make a healthy mid-day snack with 11 grams protein, and 3.5 grams fiber. Not only will it help prep your body for fat burn, but it may also boost your energy levels. Walnuts are rich in serotonin, a hormone that produces feel-good chemicals in the brain.

13.Lentil salad with tomatoes and watercress – 200 Calories

Salads aren’t just for mealtime, especially when they’re around 200 calories. This one has 11 grams of protein and 8 grams of fiber, thanks to superfood lentils and plenty of veggies.

14.Veggie tostata – 200 Calories

How often do you enjoy a fabulous Mexican? You can’t go wrong with black beans and veggies: These tostatas cook up quickly and easily for a fast and healthy mini-meal between lunch and dinner. At just over 200 calories, you get 13 grams of protein and 10.5 grams of fiber. Top with tomato salsa for added flavor without fat.

15.Roast garlic and edamame dip – 162 Calories

Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies or whole-wheat pita bread. Here you can enjoy up to three servings in one snack session, for a total of 162 calories, 9 grams protein and 6 grams fiber.

16.Asparagus and hard-boiled egg – 126 Calories

It’s no wonder this classic combo goes so well together: Fiber-rich asparagus balances out eggs’ natural protein.

Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg for a 126-calorie snack, complete with 11 grams of protein and 5 grams of fiber.

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