The Rules of Losing Fat

The Rules of Losing Fat and Gaining Muscle

1. Environment Objectives

Before you decide to actually start your own instruction, you should determine most of your objective. We state main, simply because regardless of whether you decide to lose weight or even obtain muscle mass another would have been a supplementary impact.

2. Bottom Metabolism along with other resources

There are several resources you’ll need. Very first is definitely an knowledge of basal metabolism as well as your every day caloric needs. second, you’ll need a great excess fat size along with a laptop.

You need to consider your self a maximum of two times per week as well as at least each and every 14 days. Weigh-in must always end up being simultaneously as well as ideally very first thing each morning, which is better still if it’s usually exactly the same day time (former mate. each and every Thursday from 7am). Take note of unwanted weight as well as Excess fat Portion (BF%).

Unwanted weight laptop must have 5 posts, Day, Pounds, BF%, Body fat Pounds along with other Pounds. It is crucial in order to determine the actual Pound ideals. Body fat Pounds is the complete pounds increased because of your BF% split through 100 former mate. 200lb by 10% or 100 = 20lbs associated with body fat. Additional Pounds is the complete bodyweight without your own body fat pounds: 200-20 = one hundred and eighty

3. Macro Nutritional needs

Exactly what will i think about to become Macro Nutritional ideals? Calories from fat, Proteins, Carbohydrates, Body fat. Do not help to make your diet plan as well complex. Determine a person bottom calorie requirements while using loan calculator beneath. In case your objective within area 1 would be to obtain muscle mass, include 500 calories from fat. In case your objective would be to lose weight, take away 500 calories from fat. Additionally, In my opinion to keep diet plan easy. Your diet plan will include just entire meals a person get ready: Liver organ, vegetables and fruit, ova, whole milk as well as grains.

Proteins: 0. 5g in order to 1g for each lb associated with body weight
Carbohydrates: Typically, consume all of the veggies you would like, restrict your own fresh fruit in order to no more than four portions daily. If you’re attempting to lose weight, prevent complicated carbohydrates (pasta, grain, taters and so on) following midday. If you’re attempting to obtain muscle mass, possess some complicated carbohydrates later on within the day time.
Body fat: This can look after by itself together with your beef, ova as well as whole milk.
Calories from fat: Bottom Price plus/minus 500

4. Work out

Five times per week. 3 on a single away, 2 upon 1 away.

Dumbbells
Table Push (upper body, drive)
Dumbbell Jigs (upper body, drive)
Barbell/Dumbbell/Cable Series (back again, Draw)
Lat Draw downs (back again, draw)
Make Push (shoulder blades, drive)
Erect Series (shoulder blades, push/pull)
Triceps Push (triceps, drive)
Bicep Curls (bicep, draw)
Forearm Curls (over arms, push/pull)
Squats (thighs)
Lifeless raise (thighs)
Leg Boosts (thighs)

Optionally available
Leg Plug-ins (thighs)
Hamstring Curls (thighs)

Cardiovascular
Quick Strolling
Running
Stationary bike
Rowing
Elliptical

To get rid of body fat: Cardiovascular ought to be carried out four to five occasions per week with regard to forty five min’s for an hr. twice per week, lower your cardiovascular in order to half an hour as well as perform a signal from the pounds workouts. Your own signal ought to be models associated with 20-25 repetitions of every physical exercise without any relaxation in between physical exercise models.

To achieve Muscle mass: Divided these types of workouts in to two organizations as well as perform team The upon day time 1 as well as four, as well as team W upon day time two as well as 5. Upon day time 3, perform gentle cardiovascular, extending as well as bodyweight callisthenics (push-ups, body weight squats as well as lunges and so on). Try to perform your own drive workouts just about all on a single day

The Right Exercise For You

If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period of time. Give it some thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go running. If you can’t find something you like to do, choose something you hate the least, which will normally be walking.

Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time, it’s normally the intensity and duration that differs. Walking is also a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster.No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to get over.
If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5 minutes every 2 weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.
If walking isn’t your thing, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service.

If they aren’t willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. It’s easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they aren’t being taken care of.

If you still aren’t sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it isn’t for someone who is just starting out. If you haven’t exercised in a long time, then golf may be the best activity for you.

What Kind Of Weight Loss Programme Work For You?

If you’re currently on the search for weight loss programs, you’ll need to consider a variety of things. All weight loss programs are not created equally; some will have a much higher rate of success than others.
First , ask yourself when you see a weight loss diet program is how personalized is it. You’ve heard the saying that “General programs produce general results,” which is very true. The more personalized and targeted the solution is to your individual situation, the higher your chance of consistent weight loss.
Next, ask whether it allows for enough calories to keep you from completely starving. While it may be tempting to try a very low calorie approach to get the weight loss process over and done with, usually these end up backfiring on you, leaving you gaining more weight back after you go off them than you had when you first started. Your goal is to burn the fat, not starve the fat and the majority of weight loss programs force your metabolism to shut down which leads to muscle loss – a doubled edged sword contributing to greater fat storage on your body.
Another component that you’ll want to factor in is exercise. A good weight loss exercise program will combine both cardiovascular training along with weight training. Those weight loss exercise programs that have you doing hours of cardio on end are not going to be all that beneficial at retaining your lean muscle tissue mass, nor time efficiency. Since, your lean muscle tissue is what keeps your metabolism the highest; it’s what you really want to focus on the most. Neglecting this aspect of your workout is a huge mistake and does not maximize the 24 hours in a day you have to burn fat.
Finally, keep in mind that any weight loss program you go on you should be maintainable in the long run. A program that you’re only able to maintain in the very short term is likely to not be overly beneficial as if lifestyle changes are not made with regards to how you’re eating; chances are that the weight will be back at some point in the near future. Your ultimate goal is a lifestyle change, not a temporary change.
So, if you want to get on a weight loss program that works, be sure to check out Your Six-Pack Quest. As you’ll discover when you sign up for this plan you’ll get 9 balanced meal plans, 84 days each, ranging from 1200 to 2800 calories. You have literally zero guess work because these plans include grocery lists, a wide variety of meals, tasty meals, and exact times to eat. Follow the plans to the letter and you’ll have a ripped and sexy six pack 6 months tops.

How To Get The Best Weight Lost Routine

Are you currently searching to slim down? If you’re, you might be thinking about joining an appetite suppressant program. If this involves joining an appetite suppressant program, you will notice that you have many different choices. If this sounds like the first time joining an appetite suppressant program, you might be unsure in regards to what you need to search for in an appetite suppressant program. If that’s the situation, you will need to continue reading through on.
Among the best ways to carry out locating the perfect weight loss routine on your own would be to request yourself numerous important questions. Among the first questions that you ought to request on your own is the length of time you need to dedicate to weight reduction conferences. Should you enroll in a local weight loss routine, you would probably be needed to go to weekly meeting. Regardless if you are busy with the family or busy at the office, you might not possess the time to do this. For the reason that situation, you need to consider joining a web-based weight loss routine, because they are frequently created for individuals with busy agendas.
 Another question that you will need to request yourself, when searching to obtain the perfect dishes are your self-discipline. In the event you join a web-based weight loss routine, you’ll be given more freedom, as you don’t have to physically are accountable to conferences and response to group leaders. Although this freedom is great, it’s permitted many hopeful people to visit off target. If you don’t think that you could stick to your web weight oss routine goals and instructions, it might be easier to enroll in a local weight loss routine rather.

Another one of the numerous questions that you will need to request yourself, when searching for an appetite suppressant program to become listed on, is how much cash you need to spend. While you’ll be able to find free diet programs, both in your area or online, it’s really quite rare. During your search to lose weight programs, you will notice that they have a diverse range of membership costs. Generally, you will notice that online diet programs are less costly than in your area operated diet programs. If you’re on a tight budget, the price of each weightloss routine that you discover should play a sizable role inside your decision.
It’s also wise to request yourself if you’re embarrassed about your present weight or your appearance. Although you ought to have absolutely nothing to be embarrassed with, you might still believe that way. If that’s the situation, you might be scared of attending local weight reduction conferences.
Obviously, you have to keep in mind that everybody else inside your conferences is probably feeling exactly the same way, however, you don?t need to place yourself in an uncomfortable situation. If you’re worried about the way you look or what others may think about you, you might want to consider joining a web-based weight loss routine rather.
The above mentioned pointed out questions are only a couple of of the numerous that you ought to request yourself if you are looking at joining an appetite suppressant program. While you will find numerous good things about joining a in your area operated weight loss routine, plus an on line weight loss routine, you’ll need to make a decision that’s good for you as well as your own needs

Best Weight-Loss Tips From Over The Years

This is the time of year when many people gear up to lose weight. For the past 25 years, USA TODAY has been offering readers practical advice on how to trim down in the annual Weight-Loss Challenge series. Nutrition reporter Nanci Hellmich shares 25 of the best tips from over the years.

1. Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.

2. Keep track. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.

3. Motivate yourself. Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.

4. Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.

5. Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.

6. Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.

7. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.

8. Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.

9. Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Some research suggests that protein helps you feel full longer.

10. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.

11. Stock up on "impulse fruits." Keep things like grapes, Clementine, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.

12. Make some stealth changes. That will get everyone in the family eating healthier. Buy low-fat 1% or skim milk, low-fat cream cheese and reduced-fat cheese instead of the full-fat versions. Use them in recipes to cut the fat and calories.

13. Cut out liquid calories. Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Liven up the taste of water by adding lemon, lime, cucumber or mint. Choose skim and 1% milk.

14. Practice the "Rule of One." When it comes to high-calorie foods, you won't go wrong if you allow one small treat a day. That might be one cookie or a fun-sized candy bar.

15. Pace, don't race. Force yourself to eat more slowly and savor each bite.

16. Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

17. Downsize plates, bowls, glasses, silverware. Using smaller versions of your serving ware will help you eat less food naturally.

18. Adopt the motto "after 8 is too late" for snacks after dinner.

19. Buy a pedometer. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.

20. Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets. If you need a treat, go out for it or buy small prepackaged portions of ice cream bars. If you love chocolate, consider keeping bite-size pieces in the freezer.

21. Dine at a table. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge.

22. Dine out without pigging out. Figure out what you are going to eat in advance. Get salad dressing on the side. Restaurants usually put about one-quarter cup (4 tablespoons) of dressing on a salad, which is often too many calories. Best to stick with 1 to 2 tablespoons. Dip your fork into the dressing and then into the salad.

23. Get plenty of sleep. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.

24. Weigh yourself regularly. That's what successful dieters and those who manage to maintain weight loss do. Some step on the scales once a week. Others do so daily.

Best Gym Machines For Weight Loss

If weight loss is one of your workout goals, try these four cardio machines, which are designed to help you maximize your time exercising 

Treadmill

A staple at most gyms, treadmills are popular for good reason: They accommodate almost any fitness level and goal. If weight loss is on your list, working out on a treadmill should be, too. “Treadmills are a great way to burn calories and help with weight loss because they simulate a real-life movement: walking or running,” says Colin Wester man, a personal trainer and owner of F.I.T. by Colin Personal Training in Vancouver, B.C.
There’s one trick, though, that boosts your ability to burn calories for weight loss on a treadmill: “You have to bear the load of your bodyweight,” says Wester man. That means no holding onto the treadmill’s side handles as you walk or run.
The treadmill’s features also work well for weight loss. “You have to keep up to the speed of the belt on a treadmill so you cannot rest or take it easy,” says Wester man. There’s also the calorie-zapping incline feature, allowing you to kick up the intensity without having to move faster or break into a run if you prefer a joint-friendly walk.

Group cycling bike

Most gyms have stationary bikes, but the best ones for revving up weight loss are often found in the group exercise studio – whether you ride them as part of a class or cycle solo. “Indoor bikes for group cycling tend to fit a rider differently than a stationary bike,” says Krista Popowych, a Vancouver, B.C.-based fitness expert and Master Trainer for Keiser, a company that creates bikes and education for group cycling.

“These bikes allow for more adjustment points, such as seat height, saddle fore and aft [front and back] position, handlebar height and handlebar fore and aft position.” The more you can tailor the bike’s fit to your body, the more comfortable the ride. And the more comfortable you feel on the bike, the longer you’ll be able to ride, which counts toward weight loss.

“Indoor bikes also have a very smooth pedaling ‘feel’ to them,” says Popowych, “because they’re built to mimic outdoor riding.” For this reason, they complement exercise techniques like interval training that burn lots of calories.

Indo-Row Rowing Machine

Rowing machines have made a comeback, thanks in part to Indo-Row, which offers group classes and features on its machines that help you get the most out of this cardio program. For example, the Indo-Row’s water-filled flywheel on the front of the machine mimics the dynamic resistance of a boat gliding over water.
“The water creates a very authentic feel and consistent resistance throughout the entire stroke,” says Josh Crosby, a trainer and creator of Indo-Row in Los Angeles. “The extremely smooth action, comfortable seat and ergonomically designed handle allow you to challenge yourself both with intensity and duration. This is a perfect recipe for calorie burn.”
If you think rowing only works the arms and back, think again. “The Indo-Row machine utilizes more than 80 percent of your muscle mass, taking the body through a dynamic range of motion,” says Crosby. “By spreading the workload over the entire body, you’re able to work at a higher intensity or go longer.” Either way, you’ve just added more calorie burn to your workout.

Step Mill by Stair master 

Sort of like a fast-moving escalator for the gym, this machine stimulates climbing stairs – except the steps actually move! “This is one of the hardest pieces of cardio equipment,” says Wester man. “It's like a treadmill with stairs.”

One reason it works so well for weight loss is the potential for calorie burn - you could climb the equivalent of 10 or 20 flights of stairs. “You’re working against gravity – essentially going up a flight of stairs – and you’re forced to bear most of your bodyweight,” explains Wester man.

“Plus,” adds Wester man, “you have to lift your foot off of the step and up onto the next step as opposed to a Stair master or elliptical trainer, where your feet stay planted on one step for the duration of the workout. This extra movement causes more work and burns more calories.”

Tips for guaranteed weight loss

With fad diets and fitness routines round every corner, it is quite difficult to keep a tab on which weight loss tips really do work and which don't. Should you join that bhangra aerobics class, adopt that no-carb diet, or eat dinner at 6pm? Never mind all that loophole-ridden weight loss jargon, step over to the healthy side. Here are 10 tips for guaranteed weight loss that will set your weight straight, and help you adopt some really healthy, weight-friendly habits for life.

Weight loss tip 1

Decide how much weight you need to lose - Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn't a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

Weight loss tip 2

Time management - This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking - all within your current work and home life routine. If you don't do this now, your days will be rushed and unplanned, and you won't be able to sustain your weight loss efforts.

 Weight loss tip 3

Stock your kitchen - Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavorers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step - cooking healthy meals at home.

 Weight loss tip 4

Eat healthy home cooked meals - Whether it's you who's cooking, a family member, or house help, ensure that every one practices healthy cooking methods, and ingredients. Ask any person who's lost weight the healthy way, and you will always hear about how healthy home cooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you'll start seeing results in no time.

 Weight loss tip 5  

Start a cardio + weights workout - A healthy weight loss pro gramme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

 Weight loss tip 6

Alter your snacking habits - At Health Me Up, we have several healthy snacking ideas for you. Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetizers, party snacks, movie snacks and meal accompaniments that'll satisfy every craving of yours.

Weight loss tip 7

Have at least one active hobby - It isn't sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn't a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you'll have fun along with the healthy weight loss.

Weight loss tip 8

Find a solution to combat stress - As we pointed out in our post about stress and weight loss, stress is always detrimental to healthy weight loss in the long run. Find ways to combat stress and you'll soon realize that your diet and exercise aren't sabotaged anymore, and that you truly do see results. Look at yoga, meditation, deep breathing exercises, or simple hobbies like reading to fight stress.

Weight loss tip 9

Drink plenty of water - You've known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it's time to stop that. Check out some exciting ways to make water interesting and you'll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

 Weight loss tip 10

Plan healthy vacations - Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren't impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that'll help you stay fit forever and not short term weight loss quick fixes.

Super foods for Weight Loss

It's time for a new slim-down mantra: Eat more to weigh less. The right foods help you drop up to two pounds a week by revving your calorie burn and curbing cravings.

Apples

An apple a day can keep weight gain at bay. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Eat more Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

Save 302 calories with this Apple-Walnut Ginger Galette recipe.Steak

Beef has a rep as a diet buster, but eating it may help you peel off pounds.Try to consume local organic beef; it's healthier for you and the environment.
Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.

Eggs


Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches.
Eat more Omelets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata

Lose 2 Pounds a Week


Kale

Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium.

Eat more Mix chopped raw kale into cooked black beans. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.

Lose Big With SELF's Slim-Down Diet

Oats

All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Eat more "Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight," Iserloh recommends.

Lentils

Lentils are a bona fide belly flattener. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.

Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether."

Goji berries

These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. Snack on them mid-afternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.

Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.


Wild salmon

Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.

Eat more You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side."



Buckwheat pasta

Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein,"

Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."

Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe.




Blueberries

All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup.

Eat more Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends.





Almond butter

Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice.

Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.

Pomegranates

The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.

Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. "Use them in salads instead of nuts," Iserloh says. "They're especially delicious on raw baby spinach with lemon—poppy seed dressing." For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa.



Chiles

One reason to spice up your meals: You'll crank up your metabolism. "A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles," Zuckerbrot explains.

Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.


Yogurt

Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady.

Eat more "Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

Quinoa

Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says.

Eat more Serve quinoa instead of rice with stir-fries, or try Krieger's take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.






Sardines

These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, "soak them in milk for an hour; it will remove any trace of fishiness," Iserloh says.

Eat more "Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing," Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.

Tarragon

You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Plus, tarragon lends a sweet, licorice-like flavor to bland foods.

Eat more Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz low fat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, a fromagerie in Sonoma, California.

Parmesan

Drop that rubbery low fat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds.

Eat more "Grate Parmesan over roasted vegetables," Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.






Avocado

Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says. And it's terrific summer party food.

Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They're easy to pack in your lunch and pair with chopped vegetables.

Olive oil


Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.

Eat more Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéeed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.

Healthy weight-loss diet

To maintain good health, we need to eat a variety of foods from the five food groups. Eating them in the right proportion will help to keep your weight under control.


A sensible rate of weight loss is around 0.5kg to 1kg (1lb to 2lb) a week. To achieve this, you need an energy deficit of 3,500kcal to 7,000kcal a week, which means eating 500 to 1,000 fewer calories a day.
You can do this by replacing high-fat foods with those that are low in fat such as fruit, vegetables, unrefined carbohydrates and lower-fat dairy products, and by being more physically active.
It's also important to watch the size of your portions. This can be difficult, because over time you can lose touch with what's a sensible amount of food.
Meat, fish, eggs and alternatives, such as beans and lentils, provide protein, which is essential for growth and repair. These protein-rich foods, meat in particular, are also good sources of iron, selenium, zinc and B vitamins.
Lean sources of protein can also help to curb your appetite. To help reduce the calories you get from fat, remove the skin from chicken, cut off obvious bits of fat from lamb, pork and beef, and use minimum oil for cooking.
Aim to eat two portions of fish a week, one of which should be oily fish rich in omega-3 fatty acids, such as salmon, sardines or trout.

You should have two portions of protein-rich foods every day. A portion is equivalent to:

Meat and fish the size of a pack of playing cards
Two eggs
Four tablespoons of lentils or beans
Bread, cereals and potatoes
Starchy carbohydrate foods, such as bread, potatoes, rice and breakfast cereals, provide us with energy and other nutrients, including iron and B vitamins.
Starchy foods should make up about a third of your total daily energy intake.
Choose unrefined types that are higher in fiber. They'll make you feel full for longer and help to control hunger.
A balanced diet should contain about five portions of starchy foods each day. A portion is equivalent to:

Three tablespoons of breakfast cereal
One large slice of bread
One chapatti
Three heaped tablespoons of pasta
Two egg-size potatoes
Two heaped tablespoons of rice

Fruit and vegetables

Fruit and vegetables provide essential nutrients such as vitamins and minerals, and contain many other compounds associated with good health.
Everyone should aim to increase the amount of fruit and vegetables in their diet.
Because fruit and vegetables are bulky and contain a lot of water, they can help to control your calorie intake. Aim for at least five portions a day.
A portion weighs about 80g and can include fresh, canned, frozen and dried fruit and vegetables. A portion is equivalent to:

Two large tablespoons of vegetables, such as peas, carrots, swede or broccoli
Whole fruits, such as one apple, one orange, one pear
A handful of grapes
Two tablespoons of strawberries or raspberries
One small glass of fruit juice
A handful of dried fruit

Milk and dairy foods

Foods such as cheese, yogurt and fromage fries are an important source of calcium as well as providing protein and vitamins. Choose low-fat or reduced-fat versions to reduce the amount of calories in your diet.

Aim for around three portions of dairy foods a day. A portion is equivalent to:
A medium-size glass of milk
A small pot of yogurt
A small matchbox-sized piece of cheese

Foods containing fat and/or sugar

Fatty and sugary foods, such as crisps, spreads, oils, creamy dressings, sweets, cakes, biscuits and chocolate, and sugar-rich drinks, including alcohol, are high in calories but relatively low in nutrients, such as vitamins and minerals.
Eating healthily means including foods that are packed with nutrients rather than packed with energy.
You should reduce your intake of these foods as much as possible. You can do this by:
Swapping sugary and fatty snacks for fruit, diet yoghurt or a slice of wholemeal toast with reduced-fat spread
Choosing water, reduced-fat milk or low-calorie drinks instead of sugar-rich drinks
Using only a scraping of spread on your bread and using an oil spray to limit fat when cooking
Alcohol contains around 7 kcal per gram. As well as adding calories to your diet, it can stimulate the appetite and weaken your healthy eating intentions.

A word about salt

On average, we eat over 50 per cent more salt than the recommended level and more than twice the amount we actually need.
We've become used to eating foods containing salt, so reducing the amount we consume often means adjusting our palates.
A lot of salt comes from processed foods, so look for low-salt varieties and check the salt content on the label. You can also cut salt by:

Preparing foods from fresh ingredients as much as possible
Avoiding salty snacks, such as crisps and salted nuts
Choosing 'unsalted', 'no added salt' or 'reduced salty foods

How to lose weight without dieting

While there are plenty of fad diets that may help you lose weight, they also leave you feeling hungry and food-deprived. For all those who don't have the time or inclination to undertake a crash diet or even hit the gym, we've got some great news. If you want to slim down the healthy and painless way, try the following strategies. After all, it's not what you eat but how you eat.

Chew More Fat less

Studies show that the longer time you spend chewing, the lesser calories you consume. Chewing for longer prevents over-eating, by giving the brain more time to receive signals from the stomach that it is full. It is not only great for digesting, but it also helps in limiting your portion size. Try chewing your food 35 to 50 times per mouthful.

 Don,t Skip Breakfast


No matter how late you are running to work, avoid missing breakfast. There is a reason why it is called the most important meal of the day. Your body (rather your brain) expects to be refueled a few times each day, so when you skip breakfast, you feel so hungry that when lunch time comes, you overeat or maybe choose foods items that are not the healthiest choices. Missing breakfast slows down your metabolism. More importantly, always eat your breakfast, within an hour of waking up, as your body has gone without food the entire night.

 Concentrate On Your Food

How many times has your mother reprimanded you to not talk, read or watch TV while eating food? Not without a reason. When you are multitasking during meal times, your brain isn't focussing on the amount of food that you are consuming and you are more prone to piling on pounds. This doesn't mean that you cannot enjoy a meal with your friends. You can do so, but just pay attention to what you are putting in your mouth!

 Don,t Overcook Your Meal


Overcooking food kills or reduces the number of nutrients your meal contains, and when you don't get enough nutrients, you don't feel satisfied and soon start to get junk food cravings. To combat this, try eating more raw foods like sushi and salads. Steam, bake, blanch or grill vegetables and grill or bake meat and fish. Avoid microwaving.

 Fruits Before Meals

It is advisable to eat fruits at least 30 minutes before any heavy meal. This way, the fruits will digest quickly. Eating fruits on an empty stomach detoxifies your system and supplies you with a great deal of energy for losing weight.

 Have Smaller Meals, More Often

Ideally, you should eat five to six times per day, with a two to three hour break between each meal or snack. Eating more frequently gets your metabolism going and keeps it working at an elevated level continuously throughout the day. But don't use this rule as an excuse to overeat.

 Avoid Eating After 8 pm

It's good to eat your last meal before eight in the evening. This way you don't land up binging on a snack before dinner time. If you find it hard to resist, have some herbal tea or brush your teeth after dinner immediately to switch your mind off from the idea of eating.

Think And Drink  

While everyone knows it's necessary to drink at least eight to 10 glasses of water, very few know when one should consume it. When you drink is as important as what you drink. If you drink water in-between meals, the liquid slows down digestion, diluting the acid in your stomach and so the nutrients from the food that you eat are not well absorbed. To avoid this try to drink water 15 minutes before or after a meal, and if you really need to drink while you eat, limit yourself to small sips only.

Pakistani Foods That Cut Fat

You don't have to acquire a taste for olive oil, seaweed or soya to maintain a low-fat, healthy diet. Indian cuisine can be healthy too, if it's cooked with oil and ingredients that take care of your heart and health.
Ayurveda suggests you include all tastes — sweet, sour, salty, pungent, bitter and astringent — in at least one meal each day, to help balance unnatural cravings. Here are 12 foods that can help you lose weight and gain health:

Turmeric

Turmeric : Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.

Cardamom

Cardamom : This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently.




Chillies

Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.






Curry leaves

 

Curry leaves : Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.

Garlic

Garlic : An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.


Mustard oil

 

Mustard oil : This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart.

Cabbage

Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.






Moung dal



Moung dal : The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fiber, which helps lower blood cholesterol level. The high fiber content yields complex carbohydrates, which aid digestion, are effective in stabilizing blood sugar and prevent its rapid rise after meal consumption.

Honey

Honey : It is a home remedy for obesity. It mobilizes the extra fat deposits in the body allowing it to be utilized as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning.

Buttermilk

Buttermilk : It is the somewhat sour, residual fluid that is left after butter is churned. The pro biotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss.

Millets

Millets : Fiber-rich foods such as millets - jowar, bajra, ragi, etc - absorb cholesterol and help increase the secretion of the bile that emulsifies fats.
Cinnamon and cloves: Used extensively in Indian cooking, the spices have been found to improve the function of insulin and to lower glucose, total cholesterol, LDL and triglycerides in people with type 2 diabetes.

Power diet for quick weight loss

There is a famous saying that Health is Wealth and Healthy mind lives in a healthy body.
But today most of the people find it difficult to reduce their weight and are becoming more prone to Blood Pressure, cardiovascular diseases and diabetes and the core reason behind this is Obesity.
In this fast moving life we do not get much time to spare for physical exercise so in such a situation a healthy and nutritious diet can solve the purpose.

Early Morning

Start your day with lemon juice and honey in lukewarm water; this helps your body to get rid of harmful acids produced by the body.

Breakfast

Choose any one or two from the following options

Egg white omelet (2) + 2 slices of brown bread,
Milk (Skimmed Milk) +Cornflakes/ Oats /Wheat bran
Fruit salad / Sprouts.
Vegetable Poha / Upma
Skimmed milk cottage cheese + Brown Bread
Pre Lunch
Take black coffee before the afternoon meal this helps in boosting metabolism.

Lunch

Boiled / Roasted Chicken/ Soyabean (200 grams) +Brown Rice (1/2 plate) / Chapatti (1)
Boiled Dal +salad + Brown Rice (1/2 plate) / Chapatti (1-2)
Take Probiotic curd (100grams) as it helps in digestion.
Vegetable Daliya

Evening

Take some citrus fruits to satisfy the hunger pangs in the evening,

Green tea with two Marie Lite biscuit
Boiled Channa

Dinner

Choose any one or two from the following options

Boiled Soybean Nutrela/ soup + salad,
Boiled Egg White (3) + Vegetable clear soup
Chicken or Tuna salad.
Boiled Dal
Vegetable Daliya
150 -200 ml of skimmed milk.
Beside the above diet keep in mind the following points-
• Avoid heavy dinner; maintain at least 3 to 4 hours of gap between meal and sleep.
• Replace cold drinks with coconut water, vegetable soup or butter milk
• Drink at least 2 to 3 liters of water everyday
• Fibre is excellent for weight loss , so consume more of raw vegetables and fruits
• All carbs are not bad; avoid simple carbs like sugar, sweet and processed food.
• Never skip meals.
• Avoid Bakery products.
• Replace Chicken Tikka with Chicken Salami
• Avoid taking water along with the meal.

Follow the above mentioned points for 6 days in a week and once in a week please your taste buds with one meal of your choice but don't forget only one. Try to take out some time for physical exercises at least thrice a week
Pursue the above mentioned rules and fit in your old clothes again but don't forget the results may vary from person to person and don't try to bully your body.

Weight loss secrets from a doctor

When I was a child, I thought my body was perfect: My arms were strong enough for the monkey bars, and my legs were perfect for spinning around and around. But when I was 10, I overheard family members (who shall remain nameless) call me “chubby.” Seeing myself through new eyes, I began to worry about the size of my jeans and what I ate.
Then came my 17th summer. Classmates and I drove to a friend’s beach house to celebrate graduation. As I headed to the sand in my colourful new bikini, my boyfriend leaned in close. “You’ve gained weight,” he told me.
When I look at pictures from that trip, I feel indignation, because I looked fabulous in that bathing suit—like a healthy 17-year-old. But at the time, I was devastated, and my simmering food and body fears exploded into an eating disorder. I restricted calories obsessively, and over-exercised daily.
I’ll be forever grateful to a concerned friend who recommended I see a dietitian. That dietitian taught me something I still follow: “Trust your body. If you eat only when you’re hungry, and stop when you’re full, you’ll never have a weight problem.”
I tried it, and found she was right. This made such a difference that I wanted to help others. I took an undergraduate degree in dietetics, and eventually became a doctor and a life coach. I’ve been teaching other women to listen to and trust their bodies for more than 20 years now.
I love Best Health’s “Love Your Body” concept, because a healthy body really is easy to love. Here are some ways that may help you reconnect with your own:
Learn your body’s language


Most of us push ourselves too hard. Up to 90 percent of visits to a doctor are for stress-provoked conditions. Common examplesI see in my office are upset stomach, neck or back tension, rashes and frequent colds. Often, people go to a doctor for a quick fix. But ask yourself, “What does my body want me to change?” The answer could be you need to slow down, or stop eating too much junk food. Or maybe your body wants you to change careers. Pay attention to the answer.
Get to the root of unhealthy eating habits

Food was meant to nourish. Yet I encounter, both as a life coach and a doctor, women who think of food and their appetites as uncontrollable enemies. A classic example is the woman who longs to lose weight, but can’t resist eating a big bowl of ice cream while watching TV. She feels helpless, blaming an “out-ofcontrol” appetite. The real problem is that she’s stressed, lonely or bored, but smothers those feelings with food.
Be curious about what’s driving your eating habits. Pay attention to what true hunger feels like compared with a craving. Take time to enjoy your food’s textures and flavours. And stop when you feel full. Once you realize you have control, you’ll be amazed how easy it is to eat in a way that truly serves your body.
Focus on feeling strong and healthy

One of my coaching clients recently realized that “lose 10 pounds” had been her goal for 10 years. She’d try extreme measures, temporarily lose weight, and then end up gaining it back. She finally decided to forget about weight loss and focus on creating a stronger, healthier body simply to feel better.
Though she thought she had no time to exercise, we found a solution: Since she had to take her kids to soccer three nights a week, she found a health club nearby. Now she drops her kids off, then goes to a Zumba class. We also worked on easy-to-implement habits that got her to start eating smarter. These days, she plans a whole week’s worth of healthy meals and does one big shop, instead of picking something up every day on the way home.

She loved how she felt, and to her amazement, lost five pounds in a few weeks.

Consider where you can make some simple changes and smarter choices. Find creative ways to work good habits into your life, instead of trying to add things to an already overstuffed schedule. Focus on your health rather than radical changes. Listen to your body, keep it moving and feed it good things. You will love the results, and you’ll love your body—guaranteed.

Weight Loss for Men

If you have a high percentage of muscle, your BMI might be higher than this without you actually being too fat so measure your waist circumference to see if you need to lose weight. A waist measurement of 37 inches (94cm) means you are at increased risk of health problems; a measurement of 40 inches (102cm) means you are at a high risk.

Getting your percentage of body fat measured will also give you an idea of whether or not you need to shape up. Between the ages of 20 to 39, you should aim for 8-20% body fat; between 40 and 59, you should aim for 11-22%; and between 60 and 79 years, between 13-25%. Most gyms will be able to measure your body fat.

Listen to what your mates say

Most blokes don’t hold back telling each other that they’ve ‘got fat’ or developed a beer belly. If your mates take the Mickey, don’t take it as a compliment. Instead, take it as an indicator that you need to shift some weight.
If you don’t feel comfortable with the idea of going on a ‘diet’, don’t go on one

Instead, focus on ways in which you can improve your eating habits – for weight loss that will last. There’s less stigma attached to eating healthily and you won’t feel as deprived; for example have a green smoothie made from vegetables rather than the traditional fruit version.
If you have a partner, ask them for help

Most women will be delighted and only too happy to serve up healthier meals and smaller portions.
Get to grips with the basics of healthy eating

As a rule:

Eat more fruit, veg and wholegrain
Have fish twice a week (including one serving of oily fish like salmon, mackerel or fresh tuna)
Opt for low-fat dairy products
Choose lean sources of protein like lean red meat and chicken
Go for fresh, natural, unprocessed foods; eat fewer fried and fatty foods
Cut back on salt and sugar
Watch portion sizes
Don’t drink more than 3-4 units of alcohol in a day

Don’t be fooled into trying low-crab diets such as Atkins.

Large amounts of red meat, eggs, cream, cheese, butter and fried food might seem appealing but diets based on these foods are usually loaded with artery-clogging saturated fat – and men are already at an increased risk of heart disease compared to women.

Crabs are actually friends to weight loss rather than foes, especially if you opt for wholegrain such as whole-wheat cereals and pasta, brown rice, whole meal breads and porridge, which will all help to fill you up – and keep you fuller for longer.
Eat five portions of fruit and veg each day

Fruit and veg in dishes all count towards this target. It’s as easy as having a fresh fruit smoothie at breakfast, an apple mid morning, adding a tomato to your sandwich at lunchtime and having lots of onions and mushrooms in a spaghetti Bologna for dinner.

Eat fewer takeaways and choose healthily


For example, if you love kebabs, opt for a chicken skewer rather than dinner meat; go for a chicken or small burger rather than a double cheeseburger; choose a thin crust Hawaiian pizza rather than a stuffed crust pepperoni one; and have boiled rice rather than fried or Palau rice.

Eat a healthy, balanced meal before going to the pub so you’ll be less likely to grab a takeaway on the way home. If you don’t have time for a proper meal, opt for a whole meal sandwich or soup and a roll.
Drive to the pub...

So your mates won’t keep encouraging or forcing you to have pint after pint.

All alcohol is packed with calories, but men tend to drink pints and pints tend to be the worst option – and the stronger the lager or beer, the more calories it will contain. A pint of ordinary strength lager contains around 165 calories, while strong lager contains 250 calories – possibly explaining why you never see James Bond with a pint in his hand!

Single measures of spirits with low-cal mixers like diet cola or slim line tonic are the best choice with just 50 calories each.

And remember, if you’re staying tee-total, you still need to stick to low-cal drinks to gain the benefits. A pint of orange juice and lemonade contains around 160 calories while a pint of regular cola contains as many calories as a pint of strong lager – around 240!
Don’t be afraid to tell a white lie...

if any of your mates start questioning you about what you’re eating and drinking. If you’re off the booze tell them you’re on antibiotics; if you’re skipping the burger and fries tell them you have high cholesterol and the doctor has told you to cut down on fat; or if you’re eating more wholegrain crabs, fruit or veg tell them you’re in training for a sporting event such as a half marathon or triathlon.
Don’t just watch sport...

From the comfort of your armchair or local pub. Instead, get off your butt and start playing it.

Think back to what you loved at school – football, cricket, rugby or running, for example – and consider joining a local club. Or have a go at learning a new sport, such as golf – an hour at the driving range might not give you a great cardiovascular workout, but it’ll certainly burn more calories than sitting in front of the TV.

Arrange social events around playing sport, too – for example, get a group of mates together and go for a kick around in the park at the weekend. And if you have a gym membership, make sure you’re using it.

Whatever you do, don’t wait until you’ve been diagnosed with a health problem before you take action! Weight loss will give you more energy and help to improve everything from your health and looks to your confidence and love life!

9 Meal Ideas to Help You Lose Weight

By now, you probably know that there are no miracle weight-loss solutions. The only way to shed some pounds and keep them off is to change your eating habits by having healthy, balanced meals and cutting down on fat, sugar, simple crabs, and junk food.

We know; that's easier said than done

Here are nine meal ideas to help you lose weight. We've also been kind enough to provide you with examples for your three main meals of the day (breakfast, lunch and dinner).

Breakfast

You've probably heard this a thousand times: Breakfast is the most important meal of the day. According to the National Weight Control Registry, breakfast is one of the key factors to long-term weight control. In fact, studies published in The American Journal of Clinical Nutrition show that people who skip breakfast tend to be heavier than those who eat a healthy morning meal.

Eating within the first hour after you wake up helps to maintain your blood sugar and hormone levels, which keeps your energy level high throughout the morning and ensures that you don’t overeat at lunchtime? It also kick-starts your metabolism, which will actually burn more calories throughout the day.

However, choose wisely since lots of typical breakfast foods are comprised of simple carbohydrates, such as white bread, many breakfast cereals (particularly brands for kids) and regular bagels. Because they are very easily digested, simple crabs send your blood sugar shooting up. When it comes back down, you'll feel ravenous. When looking at breakfast meal ideas to help you lose weight, choose complex crabs and protein instead.

3 Healthy Breakfast Ideas


2 slices of whole-wheat toast with 1 tablespoon of peanut butter or apple butter (apple puree that tastes great but does not contain any actual butter and has very little fat) and 1 medium apple.
½ cup of granola or high-fiber cereal (which will keep you feeling full) mixed into 1 cup fat-free fruit yogurt.
1 small whole-wheat bagel with 1 tablespoon of light cream cheese and 1 tablespoon of light strawberry jam.



What to avoid:


Buttered toast
Muffins
Danishes
Donuts


Lunch

Lunch is almost as important as breakfast in terms of avoiding a mid-afternoon dip in energy, which can result in a high-sugar, high-fat snack binge. If possible, bring your own lunch to work rather than eat out; even seemingly "safe" salads can be diet nightmares if drenched in fatty dressing. The fact is you never know what you're getting unless you make it yourself. If you must eat out, pick items that are grilled, steamed or poached and ask for dressings and sauces on the side.

A great side dish to any lunch might be ½ cup of baby carrots, 1 medium piece of fruit, 1 cup fat-free yogurt, or 1 low-fat granola bar.


3 Healthy Lunch Ideas:

Turkey wrap: 1 flour tortilla, 1 teaspoon light mayonnaise, 2 to 3 thin slices of deli turkey, ½ cup of shredded lettuce, 2 slices of tomato, 1 tablespoon of shredded cheese, and salt & pepper to taste.
Grilled chicken salad: 2 cups of romaine lettuce, 3 ounces of grilled and seasoned chicken, 2 tablespoons of green or red peppers, 3 wedges of tomato, 6 slices of cucumber, 4 baby corns, and 2 tablespoons of low-fat dressing of your choice.
Maine crab rolls: 6 ounces of cooked jumbo lump crab meat, 1 teaspoon of light mayonnaise, 1 teaspoon of sweet pickle relish, ½ scallion (thinly sliced), 1 pinch ground pepper, and 2 hot dog buns.


What to avoid:

Caesar salad (its dressing is packed with fat)
Breaded or battered chicken
French fries (as a side order)

Dinner

Avoid having a huge dinner since you likely won't be doing any exercise afterward and are less likely to burn off the calories you ingest. But make sure to have a satisfying meal including protein, complex carbs and veggies in order to avoid snacking in front of the TV all night.

Once again, feel free to end your meal with a healthy dessert, such as 1 cup of fruit salad, 1 cup of fat-free yogurt, or ½ cup of frozen yogurt or sorbet.
3 healthy dinner ideas:

4 ounces of baked or grilled seasoned chicken or 4 ounces of broiled filet of fish (sole, flounder, salmon, etc.), 1 small baked potato with 1 tablespoon of low-fat sour cream, ½ cup of steamed broccoli, and 1 teaspoon margarine.
Fajitas: 1 flour tortilla, 3 ounces of grilled chicken or steak, ½ cup grilled onions and green peppers, ¼ cup salsa and 1 tablespoon low-fat sour cream.
  Pasta Primavera: ½ cup of cooked bow tie pasta, 1 cup of steamed broccoli, carrots, and zucchini, ¼ cup of marinara sauce, and 1 tablespoon of Parmesan cheese.

What to avoid:

Creamy high-fat sauces
Huge portions
High-calorie, high-fat desserts
eat well, feel well

Keep in mind that eating a variety of foods is key to losing weight and getting all your essential vitamins and nutrients. So don't eat the same thing every day -- you'll get bored and go back to your unhealthy eating habits.

You can drop those pounds if you put your mind to it; it's all about making small changes to your eating habits. If you cut out those fries at lunchtime, use hot mustard on your sandwiches instead of mayo, have fruit for dessert instead of chocolate cake, you'll be shedding your extra weight in no time.

But don't forget to indulge in a reasonable portion of your favorite dessert or snack food every so often -- if you don't, you'll end up feeling deprived and fall back into your old habits.

10 Sensible Weight-Loss Tips

Forget Fad Diets, Follow This Common-Sense Advice

Fad diets usually don't work, and furthermore they are often down-right unhealthy. So why do so many people fall for them? Because like all great gimmicks, fad diets often contain a nugget of truth. After examining some of the fads as well as the hard science on diet and weight-loss, I've distilled out a list of ten tips that borrows the best from both. They are as follows:

1. Drink More Water

In fact, try replacing all soda and sugary juices with water. For many people, this is the single easiest and best step to take to start shedding pounds. Soda and juice can add hundreds of needless calories to your daily diet--in fact, a recent study found that some people actually consume more calories by what they drink than by what they eat! Water, of course, has no calories at all, making this one a no-brainer.

2. Reduce or Eliminate "White Food"

White foods are the starches: potatoes, white rice, white bread. Your body metabolizes these foods even quicker than it does pure sugar. These empty carbs flood your body with a burst of easy calories, and therefore should be avoided. Opt for healthier alternatives, such as wheat bread in place of white.

3. Have a Smoothie for Dessert

Smoothies are a delicious way to satisfy that sweet tooth without all the fat and calories of typical desserts. Simply toss some ice and low-cal yogurt into the blender and add your favorite fruit. Mix and match fruits to create new blends each night. In addition to the calorie savings, you'll feel healthier knowing that you're getting all the nutrition from the fruit and yogurt. If your smoothies come out too thick, next time just use more ice and less yogurt.

4. Take a Lesson From Volumetric

Volumetric is a diet theory based on the fact that people tend to eat the same volume of food each day--it is the volume of food and not the calorie content which makes us feel full. With that in mind, you'll want to avoid food that is calorie-dense, that is, food which has a high calorie-to-volume ratio. To find this ratio, simply look at the nutrition facts label and divide the calories by the grams per serving. If the number is less than one, perfect. If the ratio is above two, avoid or eat a small portion. As you might have guessed, foods high in fiber and water content are not calorie dense and make excellent choices.

5. Portion Control

Expanding upon something mentioned in the previous tip, portion control plays a key role in the proper diet. Studies have found that people tend to keep eating if given a larger portion of food. Why? Because the body's trigger mechanism that tells the brain "I'm full" tends to work more slowly than the average person eats. In other words, you often don't know you're full until after you've continued to eat past the full mark. That's why you should purposefully set out smaller portions in front of you, and eating more slowly wouldn't hurt, either!

6. Know Your Fats!

Fats come in three general varieties: Unsaturated, saturated, and trans fat. You probably know that saturated fats are bad. You might know that trans fats are the worst. You might not know that unsaturated fats are actually part of a healthy diet--these are the fats found in nuts and olive oil, for example. Know that not all fats are created equal. Reduce unsaturated fat only when their calorie content becomes too great (other than that, they are healthful). Reduce saturated fats much more heavily. And avoid trans fat like the plague. Check your labels for any ingredients that say "partially-hydrogenated." Those contain trans fat, and yes they are in everything! As a smart consumer, support brands which do not use partially-hydrogenated oils.

7. Get Into a Daily Walk Routine

Walking has been proven beneficial time and time again to anyone trying to get fit. Did you know that walking a mile burns the same amount of calories as jogging a mile? True enough, walking doesn't get your heart rate up as jogging would. But a daily walk is something anyone can do, and comes with the added benefit of being enjoyable--not something you can say about most types of exercise. Eventually you can build up to more strenuous exercise.

8. Lift Weights Three Times Per Week

A common misconception is that weight-lifting will result in bulging muscles--which is why many women avoid it. Yes, it can result in bulging muscles if that is what you're aiming for, but a regular light or moderate weight work-out will have a very different result: Strengthened and toned muscles that look fantastic while burning more calories. That's right, extra muscle tissue naturally burns calories throughout the day, which means you don't just burn calories while lifting the weights--you burn extra calories every day just by having stronger, firmer muscles. Also, targeting muscle groups in your trouble spots can help firm up those areas.

9. Don't Just Sit There

Researchers have found that people who sit at their desk for hours at a time tend to be heavier than those who don't--even if they exercise regularly. Being sedentary for long stretches of time has a detrimental effect on your body. If you typically sit still all day at work, make it a point to get up regularly, stretch, and walk around. Try not to stay plopped in your chair for more than an hour at a time.

10. Finally, Know the Calorie Formula

Calories in balanced with calories burned yields a consistent weight. To lose weight, you must burn more calories than you consume. For every 3,500 calorie difference, you lose one pound. That's a tough number. Even if you cut or burn 1,000 calories every day, it would still take three and a half days to lose a single pound. Any diet that promises a faster shortcut to weight loss is snake oil, plain and simple. A very sensible and sustainable goal is to lose one pound per week. At that rate, you could lose 50 pounds in a year--no small feat. But there won't be any instant gratification--the human body just doesn't work that way. It is evolved to be very efficient at storing and conserving calories, regardless of whether we want it to be!

Don't fall for the fads. Following these tips will set you on a path toward healthy and consistent weight-loss. You will feel better, look better, and live better when you take care of your body.