Healthy Ways to Lose Weight - 4 Elements

When deciding an approach for losing weight, would be dieters usually consider what to eat and what exercises to engage in. A person usually makes up his or her mind whether to join a gym, and what foods he or she absolutely must have regardless of the diet plan. The variables are many in the beginning, middle and end of a diet program. In fact, if a person is truly serious about shedding unwanted pounds for good, there are things to think about on a day-to-day basis.
But there's another element people tend to skip over when looking for healthy ways to lose weight. In the world of weight loss the "mental game" is (by far!) the biggest factor determining your success, or failure.
You are going to win or lose your weight loss battle depending on healthy your mind is, and how healthy you can make it become. Healthy minds belong to productive people.
To succeed in weight loss you must adhere to these 4 elements:
Element #1 - Time. At this point in your weight loss journey you're either just getting started, or you've been at it for a while. In any case, the extra pounds did not arrive overnight, and you will likely need a little bit of time to lose them. Get used to spending time (and getting good) at your new craft - weight loss.
Element #2 - Patience. If toning and tightening your body was a race, it would be more akin to running marathon, not a short sprint. The minute you realize - no matter how hard you work or how desperately you might starve yourself this week - that it won't matter much in the long run, the better off you'll be emotionally. You need patience, as it may take you more 12 weeks or more to lose the kind of weight you have in mind.
Element #3 - Learning self-discipline. Healthy dieting success can never be declared without developing a large degree of self-discipline. You need enough self-discipline to follow through on your commitments in the gym, and at the dinner table. Without the ability to do what you're supposed to do (whether you feel like it or not) you will come up short in your weight loss efforts, time and again. Self-discipline is the master skill of all successful dieters.
Element #4 - Expectation adjustment. Tomorrow only matters as a day in your new, body toning process. Expect nothing from tomorrow except a good effort from yourself. The same goes for the next day, and the day after that. Put in the effort without an expectation of daily change. If you can do that, then you can reach your goals over the long term. If you obsess over the scale, then you might find yourself on the wrong side of diet failure until you can get this element right.
Healthy ways to lose weight are often thought of as physical actions, such as diet and exercise. But the only way to lose healthy weight and keep it off is by developing a new, healthier mindset. More consideration must be given to who you are and what you really want. If you want to be healthy and lose weight permanently, consider these 4 healthy, weight loss elements for your successful future.

How to effectively burn fat and calories

I have been a personal trainer for many years and over that time have met many people who find it very difficult to maintain their health and immune system due mainly to their hectic daily lives. Obesity and weight problems have been well publicised in the media over the last few years and thankfully people are really starting to take notice of this very serious issue and are looking for ways to effectively combat it.

Aside from individual medical conditions the main reasons that many people suffer from weight problems are poor diet and a distinct lack of exercise combined with a lack of knowledge regarding effectively burning fat and calories.

First things first: your diet

It is impossible to maintain a healthy weight without exercise but the first thing to do when trying to achieve this goal is to focus on your diet. When exercising your body needs fuel, this comes in the form of the food and drink that you consume but it has to be the right food; eating fatty foods like burgers, chips, pizza etc. will simply destroy all of the hard work you are doing during your exercise regime. Eating foods that burn fat quickly will not only give your body the vital nutrients that it needs to keep your immune system in good health but by definition will help you to lose weight and maintain a healthy body size.

One of the biggest enemies you could possibly have when it comes to healthy eating is processed food. The amount of garbage that big food companies put into these foodstuffs is quite literally astonishing and by eliminating these from your diet you will be going a long way to achieving your fat and calorie burning goals. Some of the most popular foods to cut down on are listed below…

Wheat breads.
Pastas.
Cereals.
Processed soy products (tofu, soy milk, soy meats and cheeses)
Low-fat products.

All of the above mentioned foodstuffs turn to sugar in your body one consumed and will help to prevent you from effectively burning fat and calories if regularly eaten.

To effectively burn fat and calories from your body you will need to regularly exercise and maintain the correct percentage of the vital nutrients like protein, carbohydrates and minerals in your body on a constant basis throughout the day.

Throughout the day you should…

Drink plenty of water with and in-between meals.
Eat lots of fresh vegetables.
Eat plenty of fresh fruit.
Eat small portions of food.
Eat these smaller portions of food 5-6 times a day.

Most of the above suggestions are fairly obvious when it comes to your daily intake of food when trying to lose weight and burn fat but many people do not realise that eating smaller portions of healthy food more often during the day is extremely beneficial for everybody.

By consuming smaller portions of food 5-6 times a day instead of the “normal” 3 large square meals a day you will be giving your body a chance to effectively process the fuel rather than having to deal with much larger intakes at less frequent intervals. This form of healthy eating is not always easy for some people due to their busy daily lives but if you are serious about healthy living, with a little bit of preparation and motivation, you will find a way to make this work.

It is worth mentioning that anybody considering embarking on an exercise regime and diet of any kind should first consult a medical professional or a Personal Trainer before doing so.

Lisa Cunningham is an Australian born female personal trainer / fitness model currently living in North London.

Fighters Guide to Eating Healthy: 9 Top Tips

Eating healthy is imperative for everyone, but especially for fighters. Whether you are an amateur boxer training in your local gym, or a pro fighter in the ring, the food that you eat is important because it can make or break your workout.

Certain foods give you the energy levels that you need to train 2-3 times a week, to the best of your ability. When eaten correctly, they can even prevent you from getting an injury.

Do you want to gain muscle, lose weight, or simply retain your fitness? Your nutritional plan will play a huge role in determining this.
How can you eat healthily?

Here are 9 expert tips to staying eating the right foods.

You’ve probably heard before about eating your five a day of fruit and vegetables, but this is really true. Eat lots of bananas, blueberries and pineapple as part of your daily food plan, incorporating them into your breakfast, mid-morning snack, lunch and tea.
You can always try eating it with some low fat yoghurt! If you are peckish, try eating a handful of almonds instead of reaching for a chocolate bar.
Swap the big fry ups for a healthy bowl of cereal with skimmed meal.
Bread is fine to eat but try to use low fat spread on whole meal bread. Ideal sandwich fillings are chicken, or tuna.
You can give yourself a little treat on the seventh day of the week but don’t go overboard. It will only leave you feeling bloated afterwards. Try to avoid the temptation of sweets, crisps and alcohol.
You can still eat a hearty meal at tea time that is rich in fibre and protein. Grilled chicken breasts with sweet potato and mixed greens are great, as well as baked potatoes, salads, basmati rice and grilled fish/turkey. Try to choose white fish and brown rice to cut down on the amount of starch you eat.
If you love having a steak, lean ground beef can be eaten but only once every 10 days as advised by MMA legend Jeff ‘The Inferno’ Joslin.
Swap tea and coffee for plenty of water. Around 3-5 litres will ensure you remain hydrated throughout your work outs. If you do like the odd cuppa, make it skimmed milk instead.
Adding spices to your meals is fine, but try not to add too much salt.

Eating healthy doesn’t have to be an arduous task and the results will pay off when you find that your cardiovascular endurance has improved, and that you don’t get out of breath as easy. You’ll soon be knocking those punch bags right out of the park!

This article was written by Lauren Grice on behalf of Fightshop.com, the leading specialists in MMA fight gear. For high quality sports clothing and equipment, visit the site today.

Breakfast Health Drinks

Nothing beats the convenience of grabbing a health drink from the fridge on your way to work. Breakfasts are the most important meal of the day, but with busy schedules it’s usually the first thing to go out the door when we are getting late. Hence, the sheer convenience of health drinks is that you don’t have to spend time thinking about what to cook or time in preparation—nutrition is just at the tip of your fingers. I’m not so big on commercial energy drinks or health drinks, I much prefer to make a concoction of my own the night before and keep it in the fridge overnight. That way it stays fairly fresh and is nice and cool first thing in the morning.

There are a couple recipes that I find work well for me, but if you’re not a big fan of leafy greens and gourds, then you might want to alter the recipes just a bit. These recipes work pretty well and require little to no preparation. I’ve not come up with all of them on my own, some were born from the advice of friends, others by Google research, and yet others by personal experimentation, and I can ensure that these recipes are really helpful. This is a good and simple place to start, though, and later you can figure out what works best for you. The ingredients that I feel most comfortable about using are the ones that contain natural anti-oxidant qualities. It’s the perfect way to start your day!

Quick Apple and Celery Drink

2 apples with the skin

1 cucumber

1 stalk of celery

Put all these into the blender or juicer. Blend till it becomes a juice form, and then pour it into a cup and drink. Health drinks such as this one are best drunk in the morning so that their healing effects can cleanse your entire system. This particular recipe has a dual use. Aside from helping to fight cancer and reduce cholesterol it also helps to improve headaches and stomach pains.

Apple and Ginger Drink

4 carrots

1 apple

1 /4 inch of ginger

A handful of parsley

Put all these into the blender or juicer. Blend till it becomes a juice form, and then pour it into a cup and drink. If you’re someone who is a diehard health freak then adding a clove of garlic into the brew is enormously healthy as well. It was in the original recipe, but personally, considering the before office hours I’ve never been brave enough to try it! But if you do, let me know what it tastes like. The garlic and parsley in this drink provide you with loads of antioxidants.

Leafy Green Spinach Drink

2 celery stalks

1 /2 a spinach bunch

2 carrots

Put all these into the blender or juicer. Blend till it becomes a juice form, and then pour it into a cup and drink. A dash of sweetener can also be included to make the drink more palatable, or you could try adding an orange or 1 /4 of an apple to be more nutritious. I know the blended spinach part sounds intense, but trust me, spinach is filled with antioxidants that help to keep your cholesterol at healthy levels. And besides, it really doesn’t taste as bad as it looks.

Cooling Watermelon Drink

1 medium-sized broccoli floret

1 small bunch of kale

2 slices of watermelon cut into pieces

Put all these into the blender or juicer. Blend till it becomes a juice form, then pour it into a cup and drink. Each of these ingredients, again, is high in antioxidant content and damages free radicals.

Okay, I bet by now you are slightly disgusted with all this “healthy” drink talk. But, really, it doesn’t taste so bad if you are brave enough to try it. The nutritional benefits far outweigh the unpleasantries and I’m sure it won’t be long before you’ve found a vital supplement to morning coffee! Breakfasts are not worth skipping altogether, because doing so can land you with a heap of health problems. I find that personally health drinks are the way to go as far as breakfast is concerned. Another health drink that is fairly nutritional is this brand called Ensure. Ensure drinks are pretty rich in vitamins and protein. However, I would only recommend them as breakfast drinks for those trying to maintain orlose weight, and as snack drinks for those trying to gain weight.

Become an Expert in Weight Management

Losing weight can be a daunting task – and as they say, the first step is always the hardest. With so many diets and exercise programs on the market, it is hard to know where to turn or how to get started. In a bid to increase the service that your pharmacy offers, why not think about becoming an expert in weight management training. Let customers know that you are available and willing to offer dietary advice and support for anyone who wishes to lose weight.

It is essential that pharmacists and pharmacy technicians keep up-to-date through learning and have the very best advice on hand to give to their customers. Offering weight management education and training programs would be hugely beneficial to obese and overweight patients. It is essential that anyone who is hoping to lose weight understands that there are no overnight solutions or miracle cures.

Long term weight lose can only be achieved by participating in regular exercise and cutting out the bad fats in your diet. Make it known that crash diets do not work on a long term basis and is not the answer, because it can affect other areas of your patient’s health. Fasting and cutting out important elements to a diet can damage the heart and other vital organs, if followed on a long term basis.

Tackling obesity is hugely important and many patients might not realize that their weight issues could be affecting the other health problems they have been suffering from. Being overweight and eating a diet that is high in saturated fat can decrease life expectancy, increase the chances of developing type-2 diabetes and increase the risk of heart disease. Obesity can also trigger some types of cancer, gallstones and osteoarthritis.

As part of the weight management education service, it is important to understand how to calculate the body mass index, which measures the percentage of fat on someone’s body. This is a good indicator as to how much weight that person should be aiming to lose.

Community pharmacists have an important role to play in weight management. Changing a routine and deciding to lose weight can be frightening for some people . Knowing there is support and professional advice at the local pharmacist is invaluable to the patient and works well alongside the NHS treatment the patient might be undergoing. Over crowded GP surgeries can make it difficult for patients to get appointments, which is why support provided from a pharmacist can be invaluable.

Top 3 healthy Diets for Losing Weight

Losing weight is one of the single most wanted things in many people’s lives. Women in general are some of the biggest customers in the weight loss industry, and billions are spent every year on quick fix diets and health fads. But at the end of the day we all know, that deep down, these diets fads are called fads for a reason – none of them truly work, are sustainable or the least bit good for our health in anyway. Weight loss is the product of consistent healthy eating, smaller portions, moderate exercise and good lifestyle habits. Here are the top 3 healthy diet plans to follow for weight loss.

High Protein and Low Carb
Carbs have long been touted the enemy of any healthy diet plan, slapped with a banner for being responsible for making people fat. In fact, carbohydrates are a necessary and integral part of any sustainable eating plan as long as they are in an unprocessed form and promote low GI energy levels throughout the day.
Lean protein like fish, lean meat and pulses are excellent for building muscle and keeping you fuller throughout the day, without spiking blood sugar levels like processed carbs do. It is very important to eat both carbs and lean protein at every meal, especially breakfast. Eggs are a great source of low fat protein to start the day with and if you are going to have toast, stay away from white bread and pick rather wholegrain, rye or health bread.

Vegetarian
More and more people who are health conscious are moving towards eating less or no meat at all and meat free Mondays have become the rule rather than the exception. It is no secret that following a vegetarian or vegan diet, if balanced, can be very good for you and has many health benefits including weight loss.

Red meat is high in fat and animal fat is one of the biggest culprits of excess abdominal fat. Excess abdominal fat can be a direct link to casing many health problems such as diabetes. Low in fat and high in vegetable proteins, there are many anti-ageing properties and anti-oxidants packed into a vegetarian diet.

Cutting out all red meat and only eating lean protein such as fish and some chicken over a 28 day period will enable you to lose up to a kg a week if not more. Just make sure that you balance out your protein intake and don’t not eat enough out of all of the food groups and just feast on veggies alone.

Lentils, baked beans, feta, fish like tuna, hake and mackerel, eggs, tofu, peanut butter and nuts are all great sources of natural protein that will boost your weight loss program and provide your body with many of the good fats and minerals your body needs to function on a day to day basis.

The 80/20 Meal Plan
This is probably one of the easiest and most sustainable healthy eating plans to follow right through your weight loss program and maintenance program that you will follow for the rest of your life.

The 80/20 principle is following a balance, healthy, calorie careful eating plan 80% of the time and eating what you want 20% of the time. You will need to be extra careful in monitoring your portion sizes during the 80% time, as that is as important as counting calories.
And you will find over time, that when it comes to the 20% of the time, you won’t favor the high fat, processed carbs that you used to , and eating whatever you want will turn into frozen yogurt and walnuts instead of full fat ice cream smothered in chocolate sauce and fudge topping. Or perhaps a waffle topped with fresh fruit instead of cream and chocolate chips.
Maintaining this kind of eating plan is much more sustainable over time, you may lose the weight slower, but you will keep it off without denying yourself that glass of wine or chocolate bar now and again.

Author bio: Korah Morrison, writer on essay writing services that help students to write essays of any complexity. She writes about everything and all over the world.

Why Lack of Sleep Is Causing You to Gain Weight

Sleep is tied to everything. Your mental health and physical well-being are both dependent on getting enough good quality sleep every night. If you don’t sleep properly you are at risk of a range of short term problems and long term issues. One of the health problems that people who don’t sleep enough suffer from is obesity and weight gain. This happens for a number of reasons:

Bad Habits

A lack of sleep can lead to a number of bad habits that, over time, lead to weight gain. The first of these bad habits is snacking for energy during the day. When you are tired you have to run on energy from food and drinks. This means sugary drinks, sweets, chocolate and other ‘bad’ snack foods. Snacking for energy regularly will, almost certainly result in weight gain.

Another bad habit that develops as a result of not sleeping enough is late night snacking and binge eating. Studies have proven that people who stay up later are more likely to snack late at night, than those who go to sleep at a reasonable time. Eating late at night and just before you go to sleep causes weight gain. So not only will you be eating more, but you will be eating at the worst time of day.

In fact, it is strongly asserted that a lack of sleep drives a desire to consume more food in general, which certainly won’t do your waist band any favours.

Laziness

When you don’t sleep properly, you get tired. Of this there is no denying. When you are tired you won’t go on a jog, go to the gym or play sport of any kind. Laziness and a sedentary lifestyle is one of the main factors that contribute towards weight gain. Moreover, those who exercise regularly tend to sleep much better than those who don’t and are able to get to sleep at a sensible hour.

Fat Cells Receptivity to Insulin

Recent research has indicated that when you are sleep deprived, your fat cells are less receptive to insulin that when you get the optimum amount of sleep. Insulin controls blood sugar levels and when your fat cells are less receptive to it, you are prone to weight gain, obesity and even diabetes.

Sleep is Tied to Weight Loss

Not only is sleep tied to weight gain, but it is also related to loss. A recent study by Laval University found that obese people who slept more, as part of a wider weight loss program, lost more weight than those who slept less.

What Can You Do

The solution is straight forward; sleep more. The average adult requires between 7 to 9 hours every night. Any less than this will trigger some of the above issues. Any more and you risk oversleeping; this carries other risks and side-effects. The quality of the mattress that you sleep on is also a factor. A bad or cheap mattress can agitate other health problems and cause new ones. Many people skimp on buying a great mattress because of the cost. However there are plenty of top quality bargain mattresses out there. Obviously just getting more sleep won’t cause the pounds to drop off. A healthy diet and exercise is also vital.

5 Ways to Prevent Holiday Weight Gain

If you’re like most people, the holiday season means big family dinners, your favorite desserts, and holiday parties with snacks and egg nog. If you’re in the process of trying to lose weight or even just adopt a healthier lifestyle, the holidays can be a real test of willpower. The average American gains at least 1 pound between Thanksgiving and Christmas, with overweight people gaining an average of 5 additional pounds. Below I’ve put together a few tips to help you keep this from happening to you.

5. Commit to Reasonable Portions
In my family, like many others, the Thanksgiving and Christmas meals have become yearly feasts where everyone brings a dish. It seems like I eat multiple plates of food just trying to try a little bit of everything. Clearly this can be a problem for those of us trying to eat healthy, and its can be hard to stay committed when there’s so many delicious choices in front of you. For me, the best strategy has been to decide beforehand how much I’m going to eat. There’s nothing wrong with eating a little more than a normal meal, but if you decide on an amount before the food is all in front of you you’re more likely to choose a reasonable portion. When you’re inevitably offered more once you’ve finished, there are polite ways of saying no, like lightheartedly saying “I couldn’t eat another bite.”

4. Don’t Starve Yourself Before Big Meals
This one may seem obvious, but many people have made this a habit and make holiday meals an even bigger meal than they would’ve been. On the day of a big family meal, eat a normal, healthy breakfast, and depending on the time of dinner, eat a normal lunch. This way you’re not so hungry when the big meal comes and you’re less likely to over indulge.

3. Keep Party Snacking to a Minimum
We’ve all been to work or social holiday parties where cookies, brownies, chips, and other snacks are widely available. Everyone socializes with a small plate in their hand eating through most of the party. These high-calorie snacks can add up fast though, so one thing you can do is to not stand close to the serving table. Again, the key here is to keep it reasonable, there’s nothing wrong with enjoying a couple cookies, but avoid snacking throughout the party. Get your snack and drink and then move to another part of the room to focus on socializing, after all that’s why you came to the party. If you aren’t standing within a couple feet of the snack table you’re less likely to keep eating the whole time you’re there.

2. Create a Physical Reminder
Creating a physical reminder of your commitment can go a long way towards keeping you on task. This can be as simple as a post-it note or a note on the fridge reminding you of your goal, whether that is a target weight or simply staying healthy through the season. My wife and I chose custom t shirts for this purpose; we had them printed out with a picture of a skinny Santa and text that reads “Staying healthy through the holidays!” It’s a little hokey, I know, but we wear them when we go to the gym and it has been a big morale booster to remind us of our goal.

1. Keep Your Exercise Routine Going
For me this is the most difficult part of the holiday season. With all the family events and holiday parties, it’s very tempting to skip out on my normal workout routine. I think the best advice to follow here is to always do something, even if you don’t have the time or energy for your full routine. Obviously there will be some exceptions, if you’re celebrating Christmas Day with your kids, it’s reasonable to skip out on going to the gym that day. On all those other busy days though, commit to at least doing some part of your routine. Maybe you have a holiday party after work and you don’t have much time for exercise, you can at least commit to 15 or 20 minutes of exercise. If you skip a few days, it becomes a lot more difficult to start again than if you just cut back a little.

Tips For Creating A Weight Loss Strategy

Weight loss is something that has to be approached strategically. There are so many factors involved, that tackling the problem from only one side is downright silly.

For example, the average weight loss obsessed person tries not to eat and thus shed off the extra weight. And this is wrong at a number of levels. First of all, the metabolism shuts thus not allowing your body to use its whole weight loss potential. Second, your hormonal levels go out of balance; your mood changes, you even pick some health problems down the road. It is in no time that you realize that this approach not only makes you not lose weight, but is also very dangerous for you. On the other hand, there are people who approach the weight loss strategy only by exercising their buts of. And this has some definite merit, though the results are still vague to say the least. Hence frustration is inevitable.

In order to approach the whole weight loss strategy appropriately, you need to invest yourself more. And the thing is, it gets easier the more you diversify.

1. Start eating 5 to 6 meals a day. Of course three of them are to be main meals, and the rest just snacks in between. What this does is giving your metabolism a chance to work way faster, and you also feel full throughout the day. Not only does this affect your mood, but your hormonal levels are balanced too. More fat burning potential, more muscle growth potential too. You can consider this to be the basis.

2. Pick food that helps you lose weight. Eat more protein as to fuel the muscles, as well as to burn some extra calories. Protein is harder to process; hence it requires more energy from your body. Eat healthy fats too. Yes, healthy ones. These improve your muscle growth; improve your hormonal balance, your good cholesterol levels. Also, cut your carbs intake. Drink a lot of liquid (mostly water), and you are set.

3. There are some special foods too. Like the ones containing I3C. An isotope that promotes more fat loss by opening the beta receptors of the fat tissue so it can dissolve faster. You see, sometimes even working out we are not losing fat the way we expected. This slightly changes the game. Foods that contain I3C are: Cabbage, broccoli, cauliflower, Kale, Brussels sprouts.

Also spice your food with Curry. Inside curry there is Turmeric. The thing that gives Curry the yellow color. It has the ability to burn fat more than anything else.

4. Try strength exercises. These make your muscles tear down on microscopic level, hence causing muscle growth. The best thing about this is that you will lose weight even while not exercising, even while reading this. You see, the muscles need additional energy as to be maintained. Hence they use more from your fat supplies.

5. Compound exercises are also a great way to approach your weight loss strategy. These types of exercises promote a lot of muscle contraction and focus on spending more energy and targeting more muscles all at once. Not a lot of muscle growth there, but a lot of energy required. And while doing these exercises your body central nerve system is recognizing the need for balance and feels all those muscle contractions as something foreign. In sequence many muscle groups are contracting and your nervous system activates them at once. This means a lot of energy demand.

6. Cardio is king. No wonder there. The best way to apply cardio is to do it right after your strength exercises, or dedicate a day when you do only cardio. Also, cardio gives the best result if done in less than 25 minutes or so. After this your cortisol levels notice a spike and your fat loss potential is limited.

7. Integrate all workout segments into one routine. The best way to do this is to hire a personal trainer, or order a workout program like Insanity. In the Insanity review that I wrote, you can find more about this popular weight loss program. It comprises several fitness elements in one. The workouts are constituted by cardio, strength exercises, some yoga poses and stretching, a lot of compound exercises.

You can even comprise all fitness elements in one routine all by yourself. Just remember to pay attention on all the things I mentioned above. Cardio, strength exercises, some compound exercises. Do some stretching as well.

The thing about approaching weight loss from this angle is simple. You will gain results much faster, create habits that are about to last, create a new lifestyle completely. You will even have fun as opposed to being frustrated. Start your weight loss journey following this blueprint and see the results in less than two weeks.

Slavko Desik is editor at Lifestyle Updated where he advocates healthy diet as one of the best ways to improve your life and fully enjoy it.

Dessert for breakfast = weight loss, study finds

By: Aesha Karunakaran

Every Monday begins with the resolve to eat healthier. Salad for lunch and grilled chicken for dinner. Daily workouts are mentally scheduled.

But every Monday afternoon, your resolve seems to fade.

You’ve been working so hard – definitely need a coffee, and really think you deserve a cookie.

Intentions for a healthy re-start are now overshadowed by cravings.

There is a way to break this cycle. To gain control over your diet without ever feeling deprived.

According to a new research study in the journal Obesity, invest in breakfast and make sure it includes dessert.

It has the power to make or break your weight loss goals.

Why?

A researcher at Tel Aviv University has discovered that metabolism is determined not just by what you eat, but when you eat. Those who eat their largest meal in the morning are not only more successful in losing weight, but also to tend to lose more inches around the waist – than those who eat their largest meal later on.

A piece of dessert was also included in the participants breakfast. This helped curb sugar cravings later in the day by preventing spikes in serotonin levels.

The participants also had significantly lower levels of glucose, insulin and tryglycerides – which translates into a lower risk of cardiovascular disease, diabetes, hypertension, and high cholesterol.

Breakfast is usually the least thought about meal of the day. The options are limited and you’re in a hurry.

You can overcome the challenge of limited time with a bit of pre-preparation.

The key is to make your weekly breakfast on Sunday and then just toss in the microwave and enjoy every day during the week. Here is a great dessert breakfast idea you’ll look forward to all week long.

Feel free to pack a mini portion for an afternoon blood sugar stabilizing snack.

“Apple Pie” Oatmeal & Protein Shake “Ice Cream”

1 ½ cups Gluten Free Steel Cut Oats
4 cups Almond Milk
2 cups chopped apples
¼ cup unsweetened shredded coconut
3 teaspoons pure maple syrup (optional)
1 teaspoon cinnamon
½ cup walnuts (optional)
Pinch of salt

How it’s made:

1) Pre heat oven to 350 Degrees F.
2) Prepare a baking dish by coating it lightly with butter or your favorite natural cooking spray.
3) Combine all ingredients in large mixing bowl
4) Bake for one hour
5) Remove dish from oven and let cool
6) Keep refrigerated.
7) Heat a piece every morning and enjoy with your favorite protein – eggs, turkey sausage, protein ice cream are all great options!

Protein Ice Cream

1 scoop Protein Milkshake Bar Premium Blend Whey (any flavor)
1 cup organic milk of choice

How it’s made:

1) Stir or shake the ingredients in a container with a lid until fully blended.
2) Cover and place in the freezer
3) Remove after 30 minutes minutes and “churn” – stir with a spoon for 2 minutes. Repeat this process 3 more times, it doesn’t have to be every half hour, but should be before it completely freezes.

Enjoy on it’s own as a snack or with your Apple Pie oatmeal.

By: Aesha Karunakaran
A healthy lifestyle evangelist, Aesha has dedicated her career to advocating health and wellness plans that work. Her business, Protein Milkshake Bar, grew out of her commitment to supporting women in achieving their weight loss goals and their pursuit of a balanced, healthy life.

Journal Reference:
Jakubowicz, D., Barnea, M., Wainstein, J. and Froy, O. (2013), High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity. doi: 10.1002/oby.20460

How do fat burners help you to lose weight?

?How do fat burners help you to lose weight

This post was written by James Hundson fitness experts. I research & write reviews on health, fitness, muscle recovery , healthy supplements. I assist people is their weight loss program and bodybuilding.

Fat burner plays a crucial role in shedding weight and helps in building muscle strength required for bodybuilding. It’s is a dietary supplement that assists in shedding weight in various ways. Fat burner consists of herbal ingredients or natural plant extracts depending on the product.

How does a fat burner work

One of the best ways to shed fat is to boost the metabolism of the body and this is what a fat burner does. The higher metabolic rate is , the faster fat burns.

Some other ways in which a fat burner work area:

Suppresses Appetite: Fat burning supplements make an individual feel full faster than normal when eating. Thus, the individual consumes fewer calories. Moreover, it also brings down the desire to eat, which is commonly observed in obese people.

Boosts Metabolism: As discussed, the best fat burner boosts metabolism and encourages various parts of the internal system to work harder, which increases the body temperature and burns excess fat.

Enhances Energy: People who want to shed flab begin with exercise programs but very often give up half way across due to tiredness and lack of willingness. Fat burning supplements address this issue and trigger certain essential mechanisms in the body that contribute to increased energy levels. This increase in energy level enables the individual to work out for a longer period of time .

Different Fat Burners that Work in Different Ways

1. Fat and Carb Blocker: It blocks the absorption of fats and carbohydrates from the diet, so that the extra fat stored in the body is used up for energy supply.

2. Thermogenic Fat Burner: This is the most commonly used and best fat burner in the current fitness world. This supplement increases the body temperature, which directly boosts the metabolism. The fat burning process gets hiked up automatically with the increased metabolism

3. Thyroid Regulator: This fat burner regulates the thyroid gland, which is an essential part of the pituitary system. The pituitary system produces hormones, which control metabolism and once it is regulated, excess fat in the body starts burning. Most people experience obesity and increased fat due to the unruly secretion of this hormone.

4. Increases Uncoupling Protein: Some of the fat burners increase the uncoupling protein UCP1 and UCP2 in the body, which boosts oxygen consumption, thereby dissipating energy and heat. This results in accelerated burning of fat

5. Stimulates Beta-Adrenergic Receptors: This fat burner stimulates beta-adrenergic receptors, which in turn increases the secretion of fat-burning hormones such as epinephrine and norepinephrine in the body, in addition to the activation of cAMP, which is a messenger involved in the lipolysis process.

6. Activates HSL: This fat burner activates the translocation of HSL or Hormone-Sensitive Lipase from cytosol to lipid droplets in the fat cells to boost fat loss.

7. Boosts Water Loss: There are fat burning supplements that focus on encouraging water loss in the body, which are otherwise known as diuretic. They also help in detoxification of the body, which makes one feel rejuvenated and young. Such supplements contain ingredients like magnesium to prevent muscle cramps.

How effective is a fat burner for weight loss

The effectiveness of the bodybuilding supplements purely depends on other factors such as exercise and diet. If someone regularly takes a good fat burner but does not work out or does not follow a healthy diet pattern, s/he would not experience a speedy result though the supplement would produce its effects in its own terms. Nevertheless, to speed up the fat burning process and to lose weight within a few months, one has to consume fat burners in conjunction with a good workout and a healthy diet.

Key Ingredients of a Fat Burner

Though different fat burning supplements contain different sets of ingredients, there are certain key ingredients that mainly contribute to fat loss or weight loss:

OA or Oleuropein Aglycone, which is an extract from olive leaf that supports epinephrine and norepinephrine along with UCP levels.

Red pepper extract that can boost UCP and energy levels during workouts.

Diuretic agents that help in boosting water loss in the body along with magnesium to prevent muscle cramps.

Green tea catechins that are extracted from Carnellia plant are highly potent thermogenic compounds. They act as powerful fat burners.

Caffeine, used as the main ingredient in some of the best fat burner supplements, not only improves metabolism, but also boosts the energy levels and mental focus on individuals during workouts.

Despite various effects and benefits, a fat burner should always be bought from a recognized company and should be FDA approved.

How to Lose Belly Fat Easy and Stress free?

?How to Lose Belly Fat Easy and Stress free

One part of the body that many people complain about is the belly. Lifestyle changes in recent years combined with various other factors have led to many people experiencing an increase in belly fat. Most people find it unpleasant and unsightly. Other than that it can also have various health consequences.

What causes belly fat?

An excess amount of fat around the belly region is not normal at all and steps should be taken to combat it. The following are some of the factors that contribute towards its presence.

Bad dietary habits. When you have a high calorie intake, some of the calories are converted into fat some of which gets stored around the belly. High sugar and fat foods have high amounts of calories which can contribute to more belly fat.
Sedentary lifestyle. This is a lifestyle that involves little or no exercise. Exercise helps to burn up extra calories in the body and so the lack of it will lead to a buildup of belly fat.
Stress. During stress the body produces a certain hormone called cortisol. This hormone then triggers the body to store more fat around the belly region. Stress can also lead to over eating of unhealthy foods which can cause belly fat.
Genetics. One may inherit the trait of concentrated fat distribution around the belly. Unfortunately this is one factor that cannot be controlled.

Exercises to reduce belly fat

The best and most effective way of combating an increase in belly fat is exercise. Exercise creates an energy demand in the body and this leads to the burning up of the stored fat reserves around the belly. Below are some of the exercises that you should try;

Cardio or aerobic exercises. These may include riding, swimming or running.
Pull-ups, push-ups and step-ups.
Weight lifting. This can either be done using weights or using your own body weight. Apart from burning calories, weight lifting also increases the amount of lean mass which pushes up basal metabolic rate. A higher metabolic rate means that more calories are burned even when you are at rest.

A healthy diet

To increase the speed and effectiveness at which you lose belly fat, it is necessary to include ahealthy diet in your plan. Exercise only is good but exercise combined with dieting works wonders. The most important part of a diet plan is to avoid foods that will most likely increase the amount of fat in your body. This means staying away from sugary and fatty foods. Go for fruits and vegetables as well as drinking plenty of water. A lot of fibrous foods wouldn’t hurt either. They make you feel full quicker thus preventing overeating.

If necessary take some medications

In some cases it may be extremely hard or impossible to lose belly fat naturally. In such a situation, medication is provided. This should be a last resort not the only resort. Ensure that you have consulted with a professional doctor on the issue. Do not try to start any medication to lose belly fatwithout seeing a doctor.

Keep stress and depression at bay

Stress has been known to have negative effects on body weight. For one, during times of stress, the body releases the cortisol hormone. This hormone triggers the storage of more fat around the mid body section. Secondly, many people tend to go for comfort food when they are stressed. In many cases the comfort food is simply unhealthy junk. Keeping stress at bay can be of great help in reducing belly fat.

How to Lose Weight

6 Essential Hints On How To Lose Weight

Weight loss is undoubtedly one of the most commonly debated topic these days, as obesity is a disease, which affects tens of millions of people worldwide. Everyone can lose weight, but this is a lengthy process that requires a lot of ambition and determination in the long run. Nutrition and physical exercises are certainly the most important aspects of the weight loss process, and they must not be neglected. Here you will find 6 essential hints on how to lose weight, effectively and maintain your weight over the years:

1. Everything Starts With Correct Nutrition: First and foremost, it is essential to understand that nutrition plays a pivotal role regarding how to lose weight. If you want to shed pounds in a fast and healthy manner, you must firstly eliminate fatty foods and sugary products from your diet. In other words, no more fast food filled with saturated fats, and no more cookies and chocolate. In addition to this, you also need to increase your intake of fruits and vegetables, along with the intake of “Good Fats” (unsaturated fats) found mainly in nuts and seeds. These foods will not only deliver all the nutrients your body needs to complete the day-to-day activities, but they will also provide precious antioxidants and they will make you feel full for a longer period of time. You must also limit your intake of alcohol beverages.

When it comes to nutrition, the keyword is “Moderation”: you can consume almost anything, as long as you know when to stop. Neither fats nor sugary products will make you fat, as long as you do not binge on these foods!

2. Exercise On A Regular Basis: Physical exercise is also extremely important, but you must not focus solely on one particular type of exercise. If you want to get ripped, you must combine cardiovascular training with weight training. Cardio exercises aim to burn fat, while weight training will help you grow muscles (hence, burn fat, feed muscle). For the best results, it would be ideal to work out 3-4 times a week.

3. Get Enough Sleep! Sleeping is vital for weight loss, and adults should get around 7-8 hours of sleep per night. If you stay awake longer, you will automatically feel the need to eat more, which will increase your daily calorie intake. This happens due to the fact that sleep regulates the secretion of hormones, which are responsible for hunger. Moreover, sleep also stimulates the production of insulin, which is responsible for balancing blood sugar levels.

4. Avoid Comfort Eating: One of the most common mistakes people tend to do, is that they eat whenever they are bored – and this usually occurs at night! If you are watching a movie and you feel like eating something, replace soft drinks with natural juice or water and eat oatmeal or corn flakes instead of the well-known popcorn. This will not only help you lose weight, but it will also help you get a better night’s sleep.

5. Do Not Skip Breakfast: Breakfast is undoubtedly the most important meal of the day. Even so, many people choose to avoid it – they either don’t feel like eating in the morning, or they drink coffee and they don’t feel hungry anymore. This is wrong – your body needs fuel in order to “Get the engine started”, and if you do not provide your body with the necessary nutrients, you will feel sleepy and tired throughout the day (not to mention that you are prone to eat more in the evening). Eat a lot in the morning, then gradually decrease the amount of food throughout the day. For dinner, try to focus more on fruits and vegetables, as they are easier to digest, than meats.

6. Remove All Sources Of Temptation: Another important hint is to remove all sources of temptation from your kitchen and home. Throw away sweets and fatty products, and replace them with fruits and vegetables. This way, you will not feel tempted to consume unhealthy products after you managed to reach the desired weight.

To sum up, the above-mentioned hints on how to lose weight can help you without having to worry about the rebound effect. In a nutshell, all you have to do is to adopt a healthy diet, exercise on a regular basis, and make some changes in what regards your eating habits. If you do so, you will slowly start to notice how your body fat melts away.

Best Weight Loss Tips

Here are some of the best weight loss tips!

The task of losing weight is not an easy endeavor. However, there are steps to make the journey less daunting. Below are some of the best weight loss tips, which may enhance success and lead to a more healthy body.

1. Set realistic goals and motivation:

The first step to losing weight is to set goals, which are obtainable. Appearance may certainly be apositive motivation. It should not be your only motivation. Do not strive to shed enough pounds to achieve super model status. Instead, determine the recommended weight for your height and bone structure. The goal should be to reach a healthy size. Setting unrealistic goals can cause frustration and eventually lead to defeat or giving up.

2. Do not starve yourself:

It is true that to lose weight, one must cut back on food intake. This does not mean going without food for long periods of time. In fact, skipping meals can actually lead to weight gain. Once the body has gone for extended periods of time with little or no food, starvation mode is triggered. This sets off the bodies natural self preservation defenses. As a result, fat is stored.

One of the best weight loss tips is to avoid unhealthy food choices. Opt for healthy meal selections. Choose foods which offer positive nutritional benefits. Eat a well balanced breakfast, lunch, and dinner. Keep high calories and fat at bay.

3. Allow snacks:

As mentioned above, it is best not to become overly hungry while dieting. Doing so, can lead to over eating. If you become excessively hungry, it will be easier to give in to the temptation of over indulging. Eat balanced meals and have nutritious snacks in between meal times.

4. Eat slowly:

Take your time when eating. Chew slowly and savor the tastes. Do not rush through meals. It takes the human brain an average of 20 minutes to signal a feeling of fullness. This means, those who eat too quickly, will eat more.

5. Drink adequate amounts of water:

Water is one of the best weight loss aids there are. The liquid serves as an all natural fat flush and appetite suppressant. Water helps to flush fat from the body. As well, it provides a full feeling. This helps to reduce the urge of overeating.

6. Develop an exercise routine:

Exercise is essential to weight loss. More calories must be burned, rather than consumed to experience a reduction in weight. For example, if you eat 1500 calories in a day, you must burn 1600 or more to experience weight loss. Calories are burned through body movement.

Intense exercise burns more calories. However, any movement promotes calorie loss. Therefore, the goal is simply to get moving. You do not have to run three miles every day. Beginners may choose to start out with a simple walking routine. This doesn’t have to be power walking. You may simply choose to stroll through the park each afternoon, or walk a few laps around the local mall. Any amount of increased exercise will produce positive results.

7. Keep the scales at bay:

When attempting weight loss, it may be tempting to weigh yourself each day. Do not do this. There will be days when weight loss is at a stand still. This does not mean that your efforts are failing. Days of no loss are to be expected. Many people weigh themselves and become discouraged when the numbers do not reflect their hard work. This often leads to giving up. It is best to only weigh once or twice a month. Establish days which are to be weight check days. The first and 15th of each month are good choices. Vow to avoid the scales, except on these days. The wait will make the rewards all the more sweet, when you do see low numbers.

Losing weight will take time and effort. You did not gain extra weight overnight and therefore, you will not lose it over night. By setting realistic goals, eat well, exercise regularly, take time to enjoy the food you do consume, allow snacks, and congratulate yourself on acquired results, are the best weight loss tips. You will experience a thinner physique and a healthier life.