Increase your protein intake to rev your metabolism. The body has to work harder to process it because it contains nitrogen, which is metabolically expensive. But eating too much protein can make you feel tired because your body is using its energy to digest.
Generally RDA dietary requirements include 0.4 grams of protein for every pound of body weight. For a 140-pound woman, that's 56g. Adding an extra 30g of protein to your diet, which will make your body work harder and burn more calories. You could add a half-cup of cottage cheese (15g) and 8 ounces of low-fat yogurt (11g), or 8 ounces of skim milk (8g) and 3 ounces of tuna (22g).
Thursday 31 March 2011
Wednesday 30 March 2011
Feel Good and Look Good
Nobody will love yourself, except you. Follow this mantra and stay happy all the time despite the odds that may come your way.
1. SET REALISTIC GOALS.
Practice good health habits like eating well and exercising regularly. Set also short-term goals, but what’s more important is living a long, happy and fulfilling life. To achieve that ultimate goal, plot it out in small, attainable increments.
2. WALK THE TALK.
Day One is always the hardest, but (once you get started) it can be very empowering. But walking the talk isn’t just limited to the physical aspect; it involves emotional well-being too.
3. MAKE YOUR HEALTH A PRIORITY.
Treat a workout as an appointment. If you have work in the morning, then maybe you can work out after lunch. Or if it’s possible to move a work appointment to the afternoon, then work out in the morning. If you can schedule physical activity and healthy eating, schedule it.
4. DO WHAT WORKS FOR YOU.
Try different things to see what workout routine and meal plan will work best to help you achieve your goals. There are lots of gyms and professional trainers offering weight training with free weights and kettlebells, running, and plyo-metrics. Also read up on nutrition and encourages others to educate themselves too.
5. GO EASY ON YOURSELF.
Allows yourself some “cheat meals” two or three times a week so you we will not over indulge.
Tuesday 29 March 2011
Drinking Water Before A Meal Helps You Lose Weight
The water you drink before or during a meal won't keep you from overeating, and it won't flush out faster from the body.
Water doesn't bind to the food, so it empties out of the gut really quickly. You can pad your meals to help cut calories. When water is contained in food like vegetables, it travels through the stomach and into the intestines along with the rest of the meal, making you feel full without adding to the meal's calorie count.
If you drink water, you will only satisfy thirst mechanisms, whereas foods that contain a lot of water satiate hunger and hydrate you as well. Choosing broth-based soups like chicken noodle or especially juicy fruits and vegetables like watermelon, peaches, cucumbers, and tomatoes is an easy way to fill up on water.
Water doesn't bind to the food, so it empties out of the gut really quickly. You can pad your meals to help cut calories. When water is contained in food like vegetables, it travels through the stomach and into the intestines along with the rest of the meal, making you feel full without adding to the meal's calorie count.
If you drink water, you will only satisfy thirst mechanisms, whereas foods that contain a lot of water satiate hunger and hydrate you as well. Choosing broth-based soups like chicken noodle or especially juicy fruits and vegetables like watermelon, peaches, cucumbers, and tomatoes is an easy way to fill up on water.
Thursday 24 March 2011
Buying Foods With Quality Carbs
When you pick up a product, be sure to first check out the Nutrition Facts panel. This will show you the total amount of carbohydrates and how much of that total comes from fiber (and/or sugar).The higher the fiber in a product the better it is (refined-flour products often have very little).
Then look at the ingredients list to see where the fiber is coming from. The first ingredient should have the word “whole” (and ideally 100% whole) in front of a specific grain (like whole wheat and whole oats) or should list a lesser-known (but still whole) grain, like brown rice, bulgur, kamut, millet, or quinoa.
Finally, for the healthiest choices, look for whole-grain breads that contain no trans fats and at least 3g of dietary fiber per slice.
Wednesday 23 March 2011
Ways to Cut Fat in Cooking
Losing weight doesn't mean losing flavor in your food. It's all a matter of tweaking your favorite recipes a little. Here, we’ve got tips on how to slash fat and calories from your dishes without cutting flavor:
1. The long and shortening of it. Here are ways to cut the oil while frying and sautéing:
• Invest in a non-stick pan, so you can use little to no fat.
• Instead of sautéing and stir-frying in oil, use broth instead. It boosts the flavor while
cutting down the fat.
• Choose canola or olive oil instead of vegetable oil or butter.
• Make it a habit to measure oil before cooking instead of pouring it straight from the
bottle. This way, you can control the amount you use, and save, too!
2. Chill! Chill soups and stews in the refrigerator before serving, then skim the fat that rises to the top. Reheat and serve once the grease is removed.
3. Pass on the salt. To enhance flavor, opt for herbs, pepper, low salt or salt-free seasonings, like low-sodium soy sauce. It’s also a good idea to skip processed foods such as canned goods and cold cuts as those are loaded with salt and preservatives.
4. Show some steam spirit! If you’re really into calorie-counting and losing weight,
steaming will do wonders. It preserves your food’s vitamins and nutrients better than other cooking techniques. The best candidates for steaming are fish and vegetables. Don’t have a steamer? Use a rice cooker or pop your food in a microwave, using a covered dish.
5. Be grill-minded. Grilling and broiling use a direct heat source, making food not just smoky and flavorful, but cook quickly, too.
6. Take it easy, cheesy! Avoid soft and cream cheeses as they are high in fat. Try lower-fat cheeses like Edam (quezo de bola), Gouda, and cottage cheese on your sandwiches and pasta instead.
7. Take it off! When cooking meats, go for leaner cuts and trim off visible fat before cooking. And for poultry meats, peel off the skin before cooking because the skin is high in fat and cholesterol, too.
8. Never stay hungry. Ironically, eating small meals more often actually helps you lose weight. Make sure you grab something to eat whenever you feel hunger pangs. But make sure you munch on protein-rich snacks like yogurt, a tuna sandwich, chicken breast as protein helps you feel full longer than carbs.
9. Break the fast! Breakfast isn't called the most important meal of the day for nothing. Eating a healthy meal in the morning fuels your body for the day ahead, jumpstarts your metabolism, and makes you eat less throughout the day.
10. Forget take out! Avoiding fast food doesn't just cut calories but saves money, time, and your health. Fast-food takes at least 30 minutes, while making a sandwich at home takes just five minutes. There's no greater satisfaction or pride like your own creation.
The moral of the story is there is no secret to losing weight but diet and exercise. With a little creativity and fun, calorie-cutting should be fun. Happy fat-free eating!
1. The long and shortening of it. Here are ways to cut the oil while frying and sautéing:
• Invest in a non-stick pan, so you can use little to no fat.
• Instead of sautéing and stir-frying in oil, use broth instead. It boosts the flavor while
cutting down the fat.
• Choose canola or olive oil instead of vegetable oil or butter.
• Make it a habit to measure oil before cooking instead of pouring it straight from the
bottle. This way, you can control the amount you use, and save, too!
2. Chill! Chill soups and stews in the refrigerator before serving, then skim the fat that rises to the top. Reheat and serve once the grease is removed.
3. Pass on the salt. To enhance flavor, opt for herbs, pepper, low salt or salt-free seasonings, like low-sodium soy sauce. It’s also a good idea to skip processed foods such as canned goods and cold cuts as those are loaded with salt and preservatives.
4. Show some steam spirit! If you’re really into calorie-counting and losing weight,
steaming will do wonders. It preserves your food’s vitamins and nutrients better than other cooking techniques. The best candidates for steaming are fish and vegetables. Don’t have a steamer? Use a rice cooker or pop your food in a microwave, using a covered dish.
5. Be grill-minded. Grilling and broiling use a direct heat source, making food not just smoky and flavorful, but cook quickly, too.
6. Take it easy, cheesy! Avoid soft and cream cheeses as they are high in fat. Try lower-fat cheeses like Edam (quezo de bola), Gouda, and cottage cheese on your sandwiches and pasta instead.
7. Take it off! When cooking meats, go for leaner cuts and trim off visible fat before cooking. And for poultry meats, peel off the skin before cooking because the skin is high in fat and cholesterol, too.
8. Never stay hungry. Ironically, eating small meals more often actually helps you lose weight. Make sure you grab something to eat whenever you feel hunger pangs. But make sure you munch on protein-rich snacks like yogurt, a tuna sandwich, chicken breast as protein helps you feel full longer than carbs.
9. Break the fast! Breakfast isn't called the most important meal of the day for nothing. Eating a healthy meal in the morning fuels your body for the day ahead, jumpstarts your metabolism, and makes you eat less throughout the day.
10. Forget take out! Avoiding fast food doesn't just cut calories but saves money, time, and your health. Fast-food takes at least 30 minutes, while making a sandwich at home takes just five minutes. There's no greater satisfaction or pride like your own creation.
The moral of the story is there is no secret to losing weight but diet and exercise. With a little creativity and fun, calorie-cutting should be fun. Happy fat-free eating!
Monday 21 March 2011
Lead a Healthy Lifestyle
1. Stick to a healthful eating plan. It's all about integrating more healthy foods into your diet without giving up taste. With the everyday announcement of latest and often-conflicting studies telling you what’s good for you and what’s not, it’s essential to keep a sensible healthy eating plan that has stood the test of time.
2. Attempt new recipes to keep your diet spanking new and exciting. Food dullness can often wreck your weight-loss efforts. Experimenting with recipes and ingredients you haven’t tried before will keep mealtime appealing and make sticking to the diet easier and more pleasurable.
3. Eat in moderation, but don’t deprive yourself. It’s of great consequence to think about portion size at mealtime, but if you get too bogged down with “rules” you can set yourself up for failure. Enjoy healthy meals without having to calculate or measure, whether it’s calories, fat grams, carbohydrates, or anything else.
4. Engage in an exercise plan that you can keep up. Getting regular exercise should be fun. Think about adding contemporary activities and then enlist for classes at a local gym. Or check out interval walking outdoors in your neighborhood. Whatever work out strategy you decide to undertake, be sure to make a schedule that you can remain faithful to and that will agree to you to work out at least 20 minutes a day.
5. Look for the right support. Lean on to your friends and family for encouragement.
Friday 18 March 2011
Last-Minute Weight Loss Plan
Know Your Bloat Foods
Avoid beans and dairy if they're hard for you to digest or make you bloat. Dairy has the same effect for some. And most important, minimize your sodium intake.
Pump Fast
Doing a quick strength workout by increasing your reps and speed up your pace to force blood into your muscles. Decrease the weight so that you can do sets of 15 reps. The more blood you have in your muscles, the more toned you'll look.
Drink Lots
Guzzling a few glasses of water before hitting the gym will help you flush your system and relieve bloating.
Avoid beans and dairy if they're hard for you to digest or make you bloat. Dairy has the same effect for some. And most important, minimize your sodium intake.
Pump Fast
Doing a quick strength workout by increasing your reps and speed up your pace to force blood into your muscles. Decrease the weight so that you can do sets of 15 reps. The more blood you have in your muscles, the more toned you'll look.
Drink Lots
Guzzling a few glasses of water before hitting the gym will help you flush your system and relieve bloating.
Wednesday 16 March 2011
PLAN ON BEING ACTIVE
When on a business trip, research on the place you’re going to and find out what sights you can squeeze into your schedule--festivals, museums, markets, and the like are ideal, especially if your trip lasts longer than a week and you'll have time on the weekends to be a tourist. Invite your colleagues to join you in your explorations, and try to walk rather than take cabs or metros whenever you can. This will let you get a better feel of the locale, and you can set a good pace for cardio as well.
Don't have the time? Try and make use of your hotel’s facilities and ask your co-workers if they’re up for a swim or a volleyball or badminton game after office hours. This will help you build rapport with your team and get fit at the same time!
If these options are unavailable, incorporate as much aerobic activity into your routine. Take the stairs instead of the elevator, or do leg and arm exercises at your desk. Use part of your lunch hour to take a walk. Depending on how full your schedule is, this might be your only form of physical activity so you should make the most of it.
Monday 14 March 2011
Keep Your Body Wondering
Play with your work-to-rest ratios when doing intervals to keep your body guessing. When your body can't adapt to your plan, it's forced to work harder, so you're always working in your fat-burning capacity.
For example, run or pedal hard for 2 minutes, and then rest for 30 seconds. Go hard again for 2 minutes, and then rest for 1 minute. Extend your rest periods by 30 seconds until you reach 2 minutes, and then work your way back to 30-second rest periods, clipping 30 seconds at a time.
For example, run or pedal hard for 2 minutes, and then rest for 30 seconds. Go hard again for 2 minutes, and then rest for 1 minute. Extend your rest periods by 30 seconds until you reach 2 minutes, and then work your way back to 30-second rest periods, clipping 30 seconds at a time.
Thursday 10 March 2011
Get High In Lows
Stocking up on low-calorie snacks will not only help you fit into that sexy pair of skinny jeans. Low-calorie diets help reduce cholesterol, high blood pressure, and a throng of heart diseases. So instead of munching on fattening chocolate chip cookies, go for Nutribars. With only 120-140 calories, it's a healthy and yummy treat. Or, to add more fun to your healthy eating, try Oatmeal Cookies instead. It only has 120 calories and is made of whole oats.
Happy Snacking!
Happy Snacking!
Tuesday 8 March 2011
Mix Your Meals
Always mix protein, carbs, and fat when you eat.
You need the blend to fuel your body and stay satiated. Whenever you have one group alone, you're more likely to feel hungrier sooner and consume more food. And don't fear healthy fats. They'll take longer to break down in the gut, so you'll feel fuller longer and will end up consuming less calories.
Instead of spooning fat-free yogurt, for example, choose low-fat. Stir-fry veggies in olive oil, or spread peanut butter on a bagel.
You need the blend to fuel your body and stay satiated. Whenever you have one group alone, you're more likely to feel hungrier sooner and consume more food. And don't fear healthy fats. They'll take longer to break down in the gut, so you'll feel fuller longer and will end up consuming less calories.
Instead of spooning fat-free yogurt, for example, choose low-fat. Stir-fry veggies in olive oil, or spread peanut butter on a bagel.
Thursday 3 March 2011
Don't Push Too Much
Don't force yourself to run every day if you hate running, and don't spend hours cursing the elliptical machine or stationary bike at the gym if those machines just don’t appeal to you. Finding an exercise that you enjoy is a part of a strategy or plan to change lifestyle behavior and stay active throughout your life. The type of exercise you choose truly affects your motivation to get moving. Maybe it's a yoga class some days and tennis or hiking with a buddy on others. Doing a variety of exercises will help keep your workouts fresh and keep you interested.
Wednesday 2 March 2011
What's the Best Time to Eat — Before or After Working Out?
We’ve always been told that breakfast is the most important meal of the day. Yet when it comes to exercise and weight loss, this advice might not be right for everyone.
Though weight loss should simply be the result of fewer calories consumed than expended, intriguing new research from Belgium shows there might be more to this simple math equation.
Researchers wanted to determine if exercising on an empty stomach could be more effective at regulating insulin in people eating a diet high in fat than exercising after a meal. Twenty-seven young men were fed a high-calorie, high-fat diet over a period of six weeks and divided into three groups. One group did not exercise. A second group ate a large high-carb breakfast before working out and then also consumed carbs while running or cycling. The third group did not eat before working out and drank only water; after exercising, they ate an equivalent breakfast to the second group.
Not surprisingly, the non-exercising group gained the most weight. Interestingly, however, the breakfast-before-exercise group also put on pounds while the breakfast-after-exercise group had almost no increase in weight despite eating a daily diet that was both high in calories and fat.
Eating Before Working Out: The Pros and Cons
Although this is only one study, the research does seem to indicate that not eating before working out may, at the very least, prevent weight gain — even if you’re eating a lot of calories throughout the day. The study opens the door to the possibility that you might boost weight loss if you break a sweat before breakfast. In addition, it might be more comfortable for some people to exercise on an empty stomach. “If you eat too much right before a workout, blood shifts from your periphery to your mid-section for digestion. On the other hand, if you have eaten too much, this could make you sick.”
However, exercising on an empty stomach may not be for everyone. Food is our body’s source of fuel, and if our tank is empty we may struggle. Some think it’s best to exercise on an empty stomach to maximize fat burning, but if you’re low on energy you may not have a good enough workout to help weight loss. If you eat something that provides energy, you’ll feel good and will be able to work harder, burning more calories.
If you choose to eat before working out first thing in the morning, aim for an easily digestible type of carbohydrate and a small amount of protein about 30 to 60 minutes before exercising. Good choices include an English muffin with peanut butter, a bowl of cereal, or low-fat yogurt or string cheese and a piece of fruit.
When choosing packaged foods, be sure to read the labels. Many yogurts are too high in sugar. The same holds true for granola bars. Every ingredient should be one you recognize. If you can’t pronounce it, there’s a really good chance it’s not ‘real,’ so don’t waste your calories.
Keep in mind that finding what works best for you in terms of timing, quantity, and type of food may take some trial and error. Also, what may work for you before going cycling may not be good before running, warns Currie.
Whether or not you choose to eat before working out, make some wise foods choices after exercising. Protein is necessary to rebuild muscles, while carbs will re-stock glycogen, or energy stores, in your muscles. Eating within 15 to 30 minutes post-workout is ideal, but if this isn’t possible, aim for within 60 minutes. A turkey sandwich on whole wheat bread or a banana and plain yogurt are good, easy options.
Ultimately, when it comes to exercise and weight loss, remember that everyone is different so it’s important to do what feels right for you. Calories eaten versus calories burned are what matter for weight loss and maintenance.
source: healthy diet
Though weight loss should simply be the result of fewer calories consumed than expended, intriguing new research from Belgium shows there might be more to this simple math equation.
Researchers wanted to determine if exercising on an empty stomach could be more effective at regulating insulin in people eating a diet high in fat than exercising after a meal. Twenty-seven young men were fed a high-calorie, high-fat diet over a period of six weeks and divided into three groups. One group did not exercise. A second group ate a large high-carb breakfast before working out and then also consumed carbs while running or cycling. The third group did not eat before working out and drank only water; after exercising, they ate an equivalent breakfast to the second group.
Not surprisingly, the non-exercising group gained the most weight. Interestingly, however, the breakfast-before-exercise group also put on pounds while the breakfast-after-exercise group had almost no increase in weight despite eating a daily diet that was both high in calories and fat.
Eating Before Working Out: The Pros and Cons
Although this is only one study, the research does seem to indicate that not eating before working out may, at the very least, prevent weight gain — even if you’re eating a lot of calories throughout the day. The study opens the door to the possibility that you might boost weight loss if you break a sweat before breakfast. In addition, it might be more comfortable for some people to exercise on an empty stomach. “If you eat too much right before a workout, blood shifts from your periphery to your mid-section for digestion. On the other hand, if you have eaten too much, this could make you sick.”
However, exercising on an empty stomach may not be for everyone. Food is our body’s source of fuel, and if our tank is empty we may struggle. Some think it’s best to exercise on an empty stomach to maximize fat burning, but if you’re low on energy you may not have a good enough workout to help weight loss. If you eat something that provides energy, you’ll feel good and will be able to work harder, burning more calories.
If you choose to eat before working out first thing in the morning, aim for an easily digestible type of carbohydrate and a small amount of protein about 30 to 60 minutes before exercising. Good choices include an English muffin with peanut butter, a bowl of cereal, or low-fat yogurt or string cheese and a piece of fruit.
When choosing packaged foods, be sure to read the labels. Many yogurts are too high in sugar. The same holds true for granola bars. Every ingredient should be one you recognize. If you can’t pronounce it, there’s a really good chance it’s not ‘real,’ so don’t waste your calories.
Keep in mind that finding what works best for you in terms of timing, quantity, and type of food may take some trial and error. Also, what may work for you before going cycling may not be good before running, warns Currie.
Whether or not you choose to eat before working out, make some wise foods choices after exercising. Protein is necessary to rebuild muscles, while carbs will re-stock glycogen, or energy stores, in your muscles. Eating within 15 to 30 minutes post-workout is ideal, but if this isn’t possible, aim for within 60 minutes. A turkey sandwich on whole wheat bread or a banana and plain yogurt are good, easy options.
Ultimately, when it comes to exercise and weight loss, remember that everyone is different so it’s important to do what feels right for you. Calories eaten versus calories burned are what matter for weight loss and maintenance.
source: healthy diet
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