Tag Archives: weight loss

Five Tips to get Motivated to Exercise

Young Fit Woman ExercisingBeing overweight and obesity can be considered two of the major health conditions throughout the world. All the people who suffer from these health conditions want to eliminate it as soon as possible. Unfortunately, most people fail due to lack of motivation. For this article, we will cover five important tips that you can follow in order to stay motivated during exercises and achieve the body that you dream of within a short period of time.

  1. Plan an enjoyable task each day: All of us prefer to enjoy what we do. Combining that with exercises can therefore help us to get motivated during workouts. You need to plan your workouts at the end of the day and  include something fun in the schedule. For example, exercising while listening to music can be considered as an ideal activity that you can add to your workout schedule. However, you need to be careful in order to maintain variety during this process.
  2. Exercise at the best time: Everyone has different cycles and patterns in their lives. Some people prefer to exercise in the morning while some of them enjoy it during late night. You need to take some time and think about the best time for you to engage in exercising. The time will provide motivation to you in a natural manner.
  3. Have a proper exercise plan: It is important to plan all your life activities in a proper way in order to avoid hassles. That applies to exercises as well. When you are exercising, you need to work according to a specific plan. When you feel a lack of motivation, you can take few minutes and go out for a walk. When you get in touch with fresh air, motivation will come back to you.
  4. Create breaks and rewards: Everybody needs positive motivators and if there aren’t any motivators, you should create them on your own. You can give yourself a break after completing a particular challenging exercise. At this point, you can think to yourself that you will have a cup of coffee during the break. This will definitely motivate you to complete the task as soon as possible and enjoy the break.
  5. Maintain a diary: It is important to keep records about your progress. Maintaining a diary and recording your progress in it at the end of the day is one of the best options available to keep yourself motivated. You will definitely get impressed after looking at your progress that is written in the diary. In addition, you can set goals in the diary and work hard to achieve them before the deadlines.

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The Five Best Tips for Dieting

Apple and tape measureEveryone is looking for the best diets, trying to lose weight as fast as possible, especially now that summer is coming. Therefore, if you want to experience weight loss, you will need a plan right away. There are many places where you can find a diet, and in most situations the problem is not the fact that you are not trying, but rather that you don’t know how to proceed.

  1. Eat Healthy

If you want to have a skinny body and to look beautiful, then you shouldn’t focus on the diet and all the alimentary restrictions, but you should rather focus on eating healthy food. This means that you will need to eat as many fruits, and especially vegetables, as possible. There are many delicious recipes that should be tried, and right now is the season, and so you can find them everywhere. A healthy diet will also provide you the necessary vitamins, allowing you to change your entire lifestyle. In a matter of time you will be able to see all the benefits from a healthy diet.

  1. Drink water

Probably you hear this everywhere and you are overwhelmed with this advice, but you should hear it one more time. Water is your best friend. There is no need to drink juices and anything else because you will never find something with lower calories than water. If you are planning to lose weight, then you should drink a glass of water before every meal. In this way, you will be able to trick your stomach that it is full. It is recommended that you drink a glass of water on an empty stomach every single morning, and therefore besides losing weight, you can improve your health.

  1. Green Tea

There is no need to buy all kind of pills that promise you weight loss in a matter of weeks, not when you have at your disposal an easy way of losing weight. You have probably heard all the benefits of the Green Tea since there is an entire selection that can be found online. As you can see, there are many more reasons to start drinking the most popular tea.

  1. Fasting

Even if you are not a religious person, there are many benefits of the fasting which may be great in your situation, being a great detox for your body. Therefore, before starting a healthy diet, you should definitely start fasting. If you are not used to this procedure, you should practice it for a smaller amount of time, making sure that you are not harming your body. This is a great practice that has been studied by many researchers, and the results are amazing.

  1. Exercise

This is the last tip, and you shouldn’t ignore this. There are many ways of exercising, from fitness to jogging, and even yoga may be useful. You just need to find something that suits you, and then you should start to exercise as often as possible.

 

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What’s the Best Way to Lose Weight?

When people feel that they are hungry, they start thinking of their favorite dishes. Most of you yearn for the dishes which are burned into your emotional memory – foods shared with your loved ones. It’s due to a chemical too. Starch and sugar set the switch to turn on serotonin and salty foods for oxytocin. These are the same chemicals that are involved in Prozac & orgasms.
Measuring Stomach while dieting
So it is very difficult to put down your doughnut and get on the treadmill. It is difficult to lose weight. In order to lose weight and constantly keep it off, you have to seriously break up with food and begin a fresh relationship.

And the quickest ways to reduce weight aren’t usually the best ways. You could take diet pills, eat next to nothing, and surely see a tiny number on the scale. But individuals are not designed to live that way for long. When you keep your body away from food, you begin to lose fat, but along the way, you also start losing your muscles. After an excess amount of laxative use, your digestive mechanism may actually forget how to operate on its own. Additionally, most of the diet pills are harmful.

The most popular way to lose weight is through the consumption of different fad diets. Yes, you will get skinnier if you are only consuming cabbage soup. You will also experience memorable flatulence, but you will become thinner. At least, until you give it up, as humans are not used to live exclusively on cabbage soup. Such type of techniques work for a short amount of period, but they’re destined to fail. They will hardly take into account the very human requirement for variety and they tend to rely on a system which divides foods into good as well as bad category. As soon as the food is labeled bad, it will only become more tempting.

The ideal way to lose weight is by moving more and eating less. But it is equally true that if you want to achieve success with this, you will have to change the manner in which you think.

 

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How Important are Vitamins When Dieting?

vitamins

It is very easy to get stressed out when you’re trying to alter your regular habits and become more disciplined so that you can start your new diet. So it is important for you to supply your body with all the necessary nutrients which keeps it running smoothly and healthy. If you are changing your eating habits all the time, it is very likely that you will need extra supplementation so that you are able to avoid vitamin deficiency. Your choices will be much easier if you’re able to know which vitamins you should take.

B Vitamins

These vitamins comprise B-1, B-2, B-6, B-12, niacin, pantothenic acid, folic acid and biotin, available through a B Complex. They help your body to create energy and release it inside your body when it’s required. B vitamins also help your body to create red blood cells. The red blood cells allow oxygen to move across the human body. Some sources of B vitamins are whole grains, green leafy vegetables, seafood, eggs, and yogurt.

Vitamin C

Vitamin Cis very important when your body starts becoming stressed out. Such stresses may develop from variety of reasons, like calorie reduction, cravings and food deprivation. All these factors make your body work harder than it normally does. Consuming vitamin C helps your body to repair any damage that may have resulted due to stress, while the antioxidants make sure that your cells remain well. Some major sources of vitamin C are citrus fruit, tomatoes and orange juice.

Vitamin A

This vitamin is extremely crucial for the health of human eyes. Vitamin A helps your eyes to focus in a much better way in dark conditions, like driving during night time. It also helps your eyes to see dark as well as bright colors with greater vibrancy. Vitamin A is also responsible for maintaining the health of your skin. Food sources of vitamin A include dark green leafy veggies, carrots, fortified milk, and sweet potatoes.

Vitamin E

It assists in maintaining the tissues inside your body like your skin, eyes and liver. Vitamin Ealso helps prevent air pollution from causing harm to your lungs. Food sources of  vitamin E include egg yolks, wheat germ, nuts, seeds and sardines.

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The Best Nutritional Supplements for Dieting

The Food and Drug Administration (FDA) defines dietary supplements as products “intended for ingestion that contain a ‘dietary ingredient’ intended to further nutritional value to (supplement) the diet.” Common nutritional supplements include vitamins, minerals, herbs, amino acids and concentrates, metabolites and extracts.
Should you be taking a nutritional supplement? The Dietary Guidelines for Americans (2010) emphasize that a balanced diet should (ideally) provide individuals with all of the nutrients necessary for optimal health. However, nutritional supplements can fill in gaps in your diet and can aid in weight loss when used properly.

nutritional supplements

                  What nutritional supplements are best for people trying to drop weight?

Before beginning any supplement routine, talk with your health care provider to determine whether a nutritional supplement is right – or necessary – for you. Then, choose a nutritional supplement that can assist in weight loss – including (but not limited to) fibers, omega-3 fatty acids or creatine.

Fiber

                 Taking a fiber supplement may help you shed pounds by making you feel fuller, leading to fewer calories consumed. A 2001 Tufts University study found that participants who increased fiber consumption (through supplements and naturally, through foods) ate 10% less calories than they did prior to beginning the study. The American Heart Association recommends that people intake 25-30g of fiber per day, but most Americans are getting about half of that total. Increase your fiber intake by eating fiber rich foods or through fiber pills(sold at most stores that carry vitamins).

Omega-3 Fatty Acids

                  Omega-3s help weight loss – the fatty acids actually activate fat-burning properties in cells. In a 2012 article published by Women’s Health, the benefits of omega-3s in supporting weight loss are discussed. Omega-3s “also help to boost mood, which may help reduce emotional eating. And omega-3s might improve leptin signaling in the brain, causing the brain to turn up fat burning and turn down appetite.” If you aren’t getting enough naturally from fatty fish like salmon and nuts and seeds, you can consider taking an omega-3 supplement.

Creatine

                  Creatine, a supplement popular in the body-building community, is an acid naturally produced in the liver that helps to supply energy to cells throughout the body. Creatine is known to help increase metabolic rate and speed up fat loss. Not a bodybuilder? Creatine is best for people who work out frequently – not those who are trying to lose weight through dieting alone. However, if you are an individual who exercises frequently and is looking to shed fat, creatinemight be an excellent addition to your diet.

It is critical that you discuss nutritional supplements with your doctor or health care provider before buying them. If you are not sure whether the supplement will help improve your diet and enable you to meet your weight-loss goals, do your research to identify the benefits of the supplement, and recognize any potential side effects.

Should you eat a tapeworm to lose weight?

You may have thought to yourself, ‘Wouldn’t it be great to have a tapeworm? Then I could eat all I wanted.’ However, according to a doctor who did an experiment on himself with a tapeworm, the answer is a definite ‘No, you should never consider getting a tapeworm.’

It turned out that after ingesting the tapeworm, the doctor actually gained weight instead of losing weight. In addition, having a tapeworm can have many very bad side effects, such as brain damage.

Tapeworm

Can I Lose Weight with an Online Weight-Loss Coaching Program?

Apple and tape measureIn a 2012 comparative study published in The New England Journal of Medicine, researchers compared weight-loss results between obese people enrolled in an in-person weight-loss program and those registered in telephone/web-based weight-loss interventions. Each group was enrolled in a program that differed only in its format – in-person or telephone/web-based. Both groups provided support on diet and exercise and had accountability components (i.e., food journals/trackers).  At the end of the multi-year study, the doctors found that the people registered in online programs lost a statistically similar amount of weight as those enrolled in an in-person group.

Other research suggests that the answer isn’t so clear – in a review of recent research, Columbia University physicians analyzed studies involving 4,100 participants, finding that while using a web-based program to virtually track weight-loss is more effective than reading and using weight-loss pamphlets to inform eating habits, dieters who worked with a live support group lost more weight over time than those enrolled solely in computer-based programs.
So, can you lose weight with an online weight-loss program or not? While it remains up for debate whether online programs are more effective in enabling weight loss than programs with a live component, the research suggests that the bottom line answer is yes – using an online program will help you shed undesired pounds. How, then, do you decide which to use? There are implications to using an online program that must be considered when determining which type – online or in-person – is best for you.
Thinking in a metacognitive fashion about what works for you as an individual is crucial in determining whether an online weight-loss program is for you. Are you the sort of person who needs a friend to check in with them to stay on top of your projects or meeting your goals? Perhaps a weight-loss program that offers an in-person element and a group of people to support you is necessary. Conversely, are you the type of person who absorbs and loves data, putting everything involving numbers into an Excel spreadsheet? If you find that entering your daily food intake, exercise and weight-loss progress into an online database is enough for you, then the online route might be the one to follow.
What if you’re just not sure? Try a hybrid program (a program that offers both online and in-person services). If you find that having a live support group helps you, stick with it. If not, switch to strictly online. One benefit to online programs to consider is cost – there are a few sites that offer journaling services and weight-loss free of cost, while the majority of programs that meet in person have monthly fees. Online coaching programs usually have a fee associated with them, but allow you more flexibility with scheduling sessions and conferences. Ultimately, the decision lies with you and what works best with your dieting style – but, whether the weight-loss system is online or not, you can and will lose weight if you adhere to the program’s guidelines and keep yourself accountable.

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What Foods Can I Eat as Much as I Want and Still Lose Weight?

carrots and vegetables                In April 2012, Shape Magazine published an article titled “Healthy Snacks: 6 Foods You Can’t Overdo,” purporting that there are a few snack foods out there that you can eat as much as you want without worrying about sabotaging your diet plan. The Chicago nutritionist interviewed for the article, Dawn Jackson Blatner, Ph.D., argued that vegetables are the only food group that you can eat without thinking about the portion. She named several snack ideas for vegetables: cucumbers with rice vinegar, zucchini with lemon and pepper, artichokes and baked kale chips.
It’s common knowledge that vegetables are low in calories and high in antioxidants – so eating endless amounts of spinach won’t hurt you. The problem with vegetables is that eating them by themselves often does not produce the feeling of being full that cues your body that it does not need more food. So while vegetables are one of the only foods you can eat as much of as you want and still lose weight, the catch is finding ways to prepare and eat vegetables in a manner that promotes the full feeling your body needs. So, eat as many vegetables as you want, but follow these tips to make them interesting and satisfying.

  1. Fill your plate with raw, crunchy vegetables – Replace heavy starches like potatoes and carb-rich sides like rice with raw, crunchy vegetables (think: carrots, cauliflower, broccoli and peppers).  Finding vegetables that you can munch on – and are inherently yummy – is important. The crunch of these vegetables makes you feel fuller when eating and are in no way detrimental to your diet.
  2. Find delicious foods made out of vegetables – There are non-vegetables that are made out of vegetables. Noodles, typically made with grains, are a food not associated with vegetables. Kelp noodles, however, are made out of sea kelp and are rich in water.
  3. Employ condiments to make vegetables more satisfying – Add flavor to vegetables with little to no-calorie condiments like white wine vinegar or hot sauce. Both have few to no calories and add flavor and spice to otherwise boring veggies. Adding Texas Pete’s to celery, or steaming broccoli with white wine vinegar and garlic powder does not dramatically alter the calorie content of the vegetable, but may make you feel more satisfied when snacking.

Find vegetables that you enjoy and bountifully add them to your meals – finding the right kinds of vegetables and preparing them in unique ways will make you feel fuller, preventing you from overeating less healthy, carb-laden snacks.

What are the best beverages for dieting?

Cup of White Tea

When constructing a diet plan, the focus is often placed on developing meals that healthfully balance carbohydrates, protein and fat. But – frequently overlooked are the beverages that accompany these meals.

If you find yourself saying, “I’m not worried. I drink no-calorie diet soda!” you may need to reevaluate your verdict. A recent study published by the University of Texas suggests that guzzling multiple Diet Cokes each day may be linked with weight gain. Despite how counter-intuitive that may seem, researchers have found that the artificial sweeteners common in diet beverages may cause the body to crave the additional calories it tastes, but is actually missing.

So, if Diet Coke doesn’t cut it – what ARE the best beverages for dieting?

Water

Hands down, the best drink for dieting is water. Why? Water makes up approximately 60% of our body weight. Water aids almost all bodily functions – from cleansing your body of toxins built up in the kidneys to aiding the transmission of neurons in the brain. Not only does water help our body function – it just might help you lose weight. A study published in Obesity suggests that overweight women who escalate their consumption of water experience an increase in metabolism and weight loss.  There is not an official consensus on the effects of drinking water on weight loss. However, recent research implies that drinking water makes you feel full, consequently causing you to ingest fewer calories. There is no known harm in drinking water – so drink as much as you need to feel full and energized before exercising.

Sparkling Water

Do you know how beneficial water is, but still find yourself craving the bubbles that only carbonation can provide? Despite rumors surrounding the negative effects of sparkling water, sparkling water is just that – water that sparkles! Nutrition experts agree – the positive effects of drinking sparkling water are identical to those of regular water. Basically, sparkling water is regular water, with carbonation. Carbonation is not known to affect weight – so if you want the benefits of drinking water, swig all of the sparkling water you want!

Green Tea

First brewed over 4,000 years ago, green tea has been long been a staple in Eastern culture. While drinking green tea has voluminous benefits, one major advantage is its effect on weight loss. Containing a combination of caffeine and epigallocatechin gallate (EGCG), green tea increases metabolism. A randomized placebo-controlled study found that moderately overweight adults who sipped 1,900mg of green tea daily lost an average of 2.64 pounds in 90 days (without working out). Drink a cup of hot green tea each day – or swallow it cold – to help lose weight!

One-Percent Reduced-Fat Milk

Drinking a glass of milk isn’t as bad as people might think. One cup of one-percent reduced-fat milk carries similar nutrition contents as a small, healthy meal. An average glass has about 110 calories, 8 grams of protein and 13 grams of carbohydrates. A study published in the “Annals of Nutrition and Metabolism” (2010) found that increased consumption of one-percent reduced-fat milk may aid weight loss in overweight women. Having a glass as a snack may make you fuller longer, while still giving you the energy you need to exercise and feel great.

Making the Right Choices

When creating your healthy eating plan, don’t forget to assess the beverages that you consume. You may be thwarting your weight loss efforts with unhealthy drinks. Before drinking, ask yourself: Does this drink have calories or artificial sweeteners that might negate my diet? Rather, does it have nutrients or elements that might help accelerate weight loss? Allowing yourself to enjoy your favorite drinks is important, but make sure that your overall beverage consumption does not repudiate your weight loss.

 

Omega 3 Fish Oil for Dieting and Weight Loss

Omega 3 Fish OilOmega 3 fish oil has been called the ‘magic’ weight loss supplement for many years now, but why? Well, honestly, the exact reasons are still unproven, though the studies performed with this particular supplement in overweight people have been very successful. In some studies, the only change made in a person’s diet and exercise was the addition of omega 3; and yet those taking the supplement still lost weight, even without any other changes in their everyday lives. That fact alone is truly remarkable. Omega 3 is an all-around wonderful addition to anybody’s daily routine. Now let’s discuss why.

Well, for starters, omega 3 is said to have many beneficial attributes and not just for losing weight. Omega 3 is used for both brain and heart health, which are at the very least, indirect factors with weight loss. On top of that, there are at least four known possible direct benefits for losing weight that this supplement can produce.
The first is that omega 3 has been said to help both lose fat and build muscle simultaneously.

The second is a loss of appetite. Our stomachs can deceive us into believe we are hunger even when we are not, and omega 3 can eliminate that issue by the release of serotonin. Serotonin is a chemical in the brain which can affect your mood and appetite, positively.

The third weight loss benefit may just be a theory; however, it is worth a shot whether works or not. Omega 3 is supposed to help you maintain both a proper diet and effective exercise regime. Even though it is not scientifically proven, as of yet, the studies still show what can only be described as more motivation to follow a routine with patients taking the omega 3 supplement.

The last known, possible advantage of taking omega 3 while trying to shed those unwanted pounds is a reduction in your body’s ability to store fat. The omega 3 supplement has been claimed to actually keep your body from storing the food you eat as fat cells. It basically keeps the food moving through you, without staying, so to speak. Who wouldn’t want that?

Now that you are aware of the practically endless advantages with adding omega 3 to your daily diet, let’s go over the potentially negative effects of choosing the wrong supplement. Unfortunately, as with most things, there are different types or brands available that are less effective than others. For example you need to make sure the omega 3 fish oil that you buy is not chalk full of impurities. By that, we are referring to high contents of metal or pesticides.

You also need to check the concentration level of your selected omega 3. You want it to have, at bare minimum, 750 mg of EPA and DPA. You may also want to check the ratio of these two ingredients. It should be at least close to three parts EPA to two parts DPA.

Omega 3 will be a wonderful addition to your daily routine, as long as you take the precautions discussed into consideration when purchasing your supplement. Now get out there and start looking. It is never too late to be healthier, and the ease of simply taking a pill can’t really be topped.


Nordic Naturals Ultimate Omega, 1,000 mg Fish Oil, 180 Soft Gels

by Ashleigh Nicole

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