Pointers on Losing Weight Safely

People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don’t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn’t actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.

On Taking Diet Pills

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.

Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, “no pain, no gain.” Besides fat, what has one got to lose anyway?

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Healthiest Foods – Best For Your Body

Below is the list of the healthiest foods you can obtain and help you to find the best for your body.

FRUITS

Apricots
Apricots good for your eyes it has Beta-caraten which helps it to
protect and prevent essential damage. A single apricot contains
17 calories, 0 fat, and one gram of fiber. It can be taken soft or dried.

Mango
To boost your immune system and prevent arthritis you need to take
Mango daily. A simple medium size contain antioxidant of 57 MG of
Vitamin C.

Cantaloupe
You want to lower your blood pressure then take melon. Just half a
melon contains 2 grams of fibre, 1 gram of fat, 97 calories and
853 mg of potaassium which is nearly twice compare to banana. It
also contains 117 GG of vitamin C.

Tomato
One tomato daily helps to reduce half the risk of colon cancers,
stomach and bladder. The good news it has 0 fat, 26 calories and
only 1 gram of fibre.

VEGETABLES

Onions
A cup of onions offers 61 calories, 0 fat, and 3
grams of fiber and it can too help to to protect against cancer

Broccoli
One cup of chopped broccoli contains 25 calories, 0 fat,
and 3 grams of fiber. Broccoli can help protect against
breast cancer, and it also contains a lot of vitamin C and
beta-carotene.

Spinach
One cup of Spinach contains 7 calories, 0 fat, and 1 gram of
fiber. It also contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people.

GRAINS, BEANS & NUTS

Peanuts
One ounce of peanuts contains
166 calories, 14 grams of fat, and over 2 grams of
fiber. Peanuts and other nuts can lower your risk of
heart disease by 20 percent.

Pinto beans
Half a cup of pinto beans contains 103 calories, 1 gram of fat,
and 6 grams of fiber. A half cut of pinto beans offers more
than 25 percent of your daily folate requirement, which
protects you against heart disease.

Skim milk
One cup skim milk contains 86 calories, o fat, and 0
fiber. Skim milk offers calcium and vitamin D. It also offers
vitamin B2, which is important for good vision and along with
Vitamin A could improve allergies.

SEAFOOD

Salmon
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber. All cold water fish such as salmon,
mackerel, and tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.

Crab
A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber. It is also a great source of
vitamin B12 and immunity boosting zinc.

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Best Food That is Part of the Diet to Lower Cholesterol

People have to eat in order to have energy to do certain things. Some are able to make three or four trips to the buffet table while others are satisfied after one round. In any case, the type of food brought to the plate could be healthy or harmful and the choice is really up to the person.

Those who love to eat red meat and other dishes that are fatty or oil are at risk of getting sick. This isn’t diarrhea but something worse which could be life threatening because of the amount of bad cholesterol that is being taken into the body.

The high levels of cholesterol in the body are happening more often now than ever before. This is because of the variety of food offered now in the grocery and in restaurants. The person can still recover from this by eating foods that are not high in saturated fats.

Is there one food product that can be called the best to lower cholesterol? The answer is no because a well balanced diet must come from all the food groups.

Instead of drinking full cream milk or mixing this with cornflakes or whole grain, it is best to use non fat milk instead. The taste is almost the same is much healthier than the regular brand bought  in the supermarket.

Instead of having steak when having a cookout or picnic, this should be changed with lean meats instead. These things don’t have that much fat in the center or in the edges and taste just as good as the big slab served with mash potatoes.

The healthiest thing to have either for lunch and dinner is food that comes from the ocean. This can be fish or shellfish that is known to carry Omega 3, which is very effective in lowering the levels of cholesterol in people.

Eating a candy bar or a slice of cake doesn’t see so bad but these things are rich in fat. Those who need to fill the stomach with something should try nuts or fruits instead. These products are rich in fiber as well as have vitamins and minerals that are healthier to consume.

In each meal, the person must not forget to add some fruits in the plate. A salad works best or having a few carrots or potatoes as a side dish. There must always be a balance whenever the individual decides to have meat or fish.

Chicken is not good if this is fried. Those who want to eat it for a change can still do as long as the skin has been removed. This can also be steamed which is a healthier way of cooking it before this is served in a plate.

There are many ways to cook the food mentioned. The individual can get a cookbook or download some recipes from the Internet to be able to come up with something delicious and at the same time lower one’s cholesterol levels.

If following the instructions are hard, there are always shows on television that teach homemakers and other people the basics into cooking something fat free which is good for the diet.

It is never too late to make some lifestyle and changes in order to live a longer and healthier life.

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You Really Are What You Eat

Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health.  Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.  With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life. 

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.  An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.  

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.  When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time. 

Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more. 

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Rapid Weight Loss Techniques

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss.  It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight’s life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.  Begin by learning a diet food plan that can easily be accustomed with.  Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches.  The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks.  Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans.  Try substituting one program for another to compensate the body’s reaction.  Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can.  If walking is all that can be done, then walk for this is proven the best exercise.  Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.  A single serving of whole grain bread moves fat through the digestive system faster.  Grains turn into blood sugar that spikes the body’s insulin level.  Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat.  Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.  It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid.  Drinking at least six to eight glasses of water a day keeps the body refreshed.  Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success.  Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

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Diet Recipes – Fish Fillets with Black Bean Compote

6 Alaska pollock, cod, or sole fillets (4 to 6 oz. each), fresh, thawed or frozen
4 teaspoons olive, canola, peanut or grapeseed oil, divided
1 white onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 can (15 oz.) black beans, rinsed and drained
1 can (14 oz.) diced tomatoes
1 can (4 oz.) mild diced green chiles
2 Tablespoons fresh lime juice
Salt and pepper, to taste

Rinse any ice glaze from frozen Alaska Pollock fillets under cold water, pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of fillets with 2 teaspoons oil. Place fillets in heated skillet and cook, uncovered, about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.

Turn fillets over; cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout. Remove from skillet and keep warm.

In the same skillet, cook onion and garlic in remaining oil over medium heat until soft, about 5 minutes. Stir in cumin; cook 1 minute. Add beans, tomatoes, and chiles. Cover and cook over low heat for 10 minutes. Stir in lime juice and season to taste with salt and pepper. Serve seafood fillets over the black bean compote.

Nutrition Fact per Serving

calories total fat sat fat protein fiber sodium (mg) carbs ww pts
203 4 1 25 5 635 16 4

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Healthy Food Choices

Eating healthy is something we all would like to do, although it can be hard.  In order to eat healthy, you must first make the right food choices.  Eating healthy is all about what you eat, which makes the choices very crucial to your results.

Grains

You should consume 6 ounces of grains per day.  To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers or pasta.  You can get an ounce of grains in a single slice of bread, or 1 cut of cereal.

Vegetables

These should be varied, as you should eat 2 1/2 cups of them each day.  You should start eating more of the dark vegetables, such as broccili and spinach.  Carrots and sweet potatoes are good as well.  You should also eat more dry beans such as peas, pinto beans, and even kidney beans.

Fruits

Fruits are very important.  You should try to eat 2 cups of them each day.  Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit.  You can drink fruit juices as well, although you should use moderation when doing so.

Milk

Milk is your calcium rich friend.  For adults, 3 cups is the ideal goal.  For kids 2 – 8, 2 cups is where you want to be.  When choosing milk products or yogurt, you should go for fat-free or low-fat.  Those of you who don’t like milk or can’t have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

Meat and beans

Eating 5 ounces a day is the ideal goal, as you should go lean with your protein.  When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation.  You should vary your protein as well, with more fish, beans, peas, and nuts.

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard.  These foods may add flavor to your dishes, although they can also help raise your cholesterol as well.  Therefore, you should try to add these foods and any foods that happen to contain them.

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label.  This label can be found on the food package and will tell you all the information you need to know about the food item.

By picking your foods wisely and watching what you eat, you’ll help control your lifestyle.  Exercise is great as well, as it goes along perfect with a healthy eating lifestyle.  No matter what your age may be, eating healthy will help you keep your active lifestyle for years and years – even help you and your health in the long run as well.

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