5 Foods That Help With Weight Loss

5 Foods That Help With Weight Loss

Choosing the right foods will help you lose weight faster and then keep it off. These foods help in a variety of ways to ensure that you will be able to lose weight. When put together along with an overall healthy diet, then these five foods will aid in weight loss.

Here are 5 must-have foods to aid weight loss:

1. Leafy Greens

There are a number of plants that fall under this category that all work the same way to help you lose weight. The best are spinach, kale, swiss chard, and collards. The first way they help you lose weight is by providing you with a number of vitamins, minerals, and antioxidants. These work together to make sure your body is working the way it should.

The other way that these help you lose weight is because they are high in fiber. Fiber keeps your digestive system working the way it’s supposed to which helps you lose weight. It also makes you feel full for longer, which keeps you from eating too many snacks in between meals and can prevent you from eating too much as your next meal.

2. Whole Eggs

Contrary to what was believed for a while, the yolks of eggs are beneficial to people that want to lose weight. Recent studies have proven that whole eggs don’t increase cholesterol or increase your risk of heart attack. In fact, eating eggs will help you lose weight and are a vital part of low-carb diets since they are low in carbs but high in healthy fats and protein.

3. Cruciferous Vegetables

This family of vegetables include cabbage, broccoli, brussels sprouts, and cauliflower. Like leafy greens, they are high in fiber but low in carbs. They also contain surprisingly high amounts of protein compared to other vegetables, making them an excellent choice for people who want to lose weight. Additionally, they have a number of vitamins, minerals, and antioxidants.

4. Salmon

Salmon, along with other oily fish like trout, mackerel, herring, and sardines are excellent for losing weight. The first way they can help you lose weight is by providing you with a good amount of healthy fat. These will help keep you feeling full for longer, and also do a lot for different processes in your body, especially your brain.

Another way that salmon and other fatty fishes can help you lose weight is the amount of iodine they contain. Many people don’t get enough iodine from their diets which can lead to low thyroid function. Because the thyroid controls metabolism, it’s important to keep it running the way it’s supposed to if you’re going to lose weight.

5. Chicken

Along with other white and lean meats, chicken can help you lose weight. This is because of the amount of protein it contains. Protein is a vital part of weight loss because of how much a high-protein diet can contribute to weight loss. In fact, studies have shown that by getting between 25 and 30 percent of your calories from protein, you can lose up to a pound a week just by reducing cravings.

Why Starving Yourself Doesn’t Work for Weight Loss

The road to significant and prolonged weight loss is simple: create a calorie deficit by consuming far less calories than your body burns. The greater the calorie deficit, the more significant the drop in weight will be.

It would therefore make sense that if you significantly or completely cut off your calorie consumption, you will be able to enjoy accelerated weight loss, right? Well, not exactly. If weight loss were that simple, then we would all be model-thin. The truth is that starving yourself does not deliver the kind of results you would expect.

The real results of starving the body are as follows:

High Loss in Muscle Mass

Regardless of your diet, your body has grown accustomed to expecting a certain amount of food daily. So, if you refrain from eating, your body perceives that as a period of famine and therefore kicks into survival mode whereby it starts making efforts to conserve fuel while still providing enough energy to keep you alive and functioning for as long as possible without food.

Weirdly enough, the very first step your body takes is to start burning muscle cells and keeping any stored fat safely tucked away to use as the very last resort. The protein released from the burnt muscle cells is then converted to energy, which the body uses to carry out life sustaining functions such as breathing, pumping of blood, cellular repair, and so on. That same energy will also be used to enable the performance of whatever physical activity you engage in while starving yourself.

Since 70% of muscle is water, you’ll also get to lose some weight as every destroyed muscle cell results in the release of water, which will be eventually excreted from the body. That is the weight loss that people on a very low calorie diet experience during the first few days of inadequate eating or starvation.

Decreased Metabolic Rate

Another of the body’s reaction to starvation is to slow down the metabolic rate in a bid to conserve as much energy as possible. How far the metabolic rate drops will depend on several things including a person’s genetics, the duration of the starvation period, and just how severe the starvation is.

The loss of muscle in itself also causes the metabolic rate to drop. This is because muscle is a metabolically active tissue. Therefore, the less the muscle percentage in your body, the slower your metabolism will be.

For someone looking to lose weight, a slow metabolism is the very last thing you would want. A slow metabolism results in the body burning very few calories. So, even if you manage to lose weight it will be at a painfully slow rate.

Reduced Energy

The energy we use to perform everyday activities such as walking, showering, and even something as simple as scratching your forehead comes from the energy produced after the body burns the calories ingested during eating. For someone who is fasting or starving, very few calories go into the body and even fewer are burnt. Therefore, energy levels naturally drop making it difficult to perform normal activities.

As you can see, starvation is not a good idea when you are looking to lose weight. You not only lose the wrong kind of weight and feel miserable the entire time, but you also gain back all lost weight if not more after resuming your normal eating habits. And, if the starvation period goes on for a long time, it could lead to dangerous effects. It’s therefore advisable to avoid the temptation of starving yourself and instead create a healthy calorie deficit by combining smart dieting with a rigorous workout plan. Doing so is not only safer than starving yourself, but it’s also the most effective route to permanent weight loss.

How Much Do You Need To Exercise To Lose Weight

How Much Do You Need To Exercise To Lose Weight

We generally pursue an exercise program for the health benefits or should be.

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     How Much Exercise                    To Lose Weight

In fact your primary objective should be to achieve better health with exercise.

If you are engaged in appropriate exercise for the health of it, then you should also experience weight loss, improved energy, feel less stressed and improvement in important numbers like your blood pressure and cholesterol level.

If you have decided to start an exercise program, most likely a trip to the doctor for your yearly physical revealed risk factors for heart disease, poor stress management, lack of energy, and that you are overweight. Being overweight can lead to multiple long term complications including heart disease, diabetes, cancer, joint pain and arthritis just to name a few.

If you are not already exercising, you doctor most likely recommended you get started on an exercise program to help you live a longer healthier life.

The current exercise recommendations for getting and staying healthy are to exercise for at least 20 minutes, three times per week.

If your goal is to lose weight then you may need to add more time and intensity to your exercise program.

When discussing weight loss, diet and exercise play a role in your ability to successfully lose weight.

If you are currently maintaining the same weight on a day to day basis, then the diet you are consuming contains the calories your body needs to maintain that weight taking into account your current activity level.

The amount of physical activity you need to lose weight will vary from one person to the next.

The first step will be determining how active you currently are to establish a baseline activity level. Then you will be able to determine how much additional physical activity is needed to start seeing progress.

Do you run around after small children all day?  Do you have an active job that involves a lot of walking or heavy lifting?

Attentiveness to your current activity level will give you an idea of how much additional activity may be needed to start losing weight.

If your daily routine is very active you may not need to add a significant amount of exercise to your current routine to start experiencing weight loss, because your body is already burning significant calories each day.

If your daily routine involves a lot of sitting or standing in one place, you may not be burning enough calories to lose any significant weight.

Ideally, most people will want to both reduce their caloric intake and increase their physical activity, so that they are eating less and moving more.

It is generally excepted that burning 500 calories per day or decreasing your caloric intake 500 calories per day will result in an approximate one pound weight loss per week. Again this is based upon your current baseline activity level and dietary caloric intake.

If you are busy chasing children around a good part of the day and your  research revealed that chasing kids around  burns 500 calories per day, you will need to add activity that burns additional calories if you are going to experience weight loss assuming no changes in your diet.

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How Much Exercise To Lose Weight

As a general guideline, aim for 30 minutes of cardio exercise 5 times per week.  Adding some resistance training will help tone your muscles by building lean muscle and give your metabolism a boost that continues even when you are not working out. Combining cardio and resistance training  with a healthy, low-calorie diet should be enough to result in a one or two pound weight loss per week.

The 500 calorie rule will give you a baseline to work from in achieving weight loss. If you find that you are losing weight more slowly than that, you may need to tweak your workout time, or further reduce your caloric intake.

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   Best Weight Loss                 Exercise

Keeping it simple by performing 2.5 -3 hours of cardio exercise and 1.5-2 hours of resistance training , combined with moderate caloric intake should get you started achieving a steady, healthy weight loss.

Remember, your first objective should be to achieve better health with exercise.

 

 

 

Is Weight Loss Possible In One Week

Is Weight Loss Possible In One Week

If you are looking for quick weight loss, you definitely can lose weight in just 1 week. That’s the good news is, there it is. However, as with all things in life, you get what you pay for. There are reasons why short-term weight loss doesn’t work for the long-term.

Cut The Calories and You Drop the Weight, Right?

When you take in more calories than you burn, you can gain weight. The opposite is also true. One pound of body weight is approximately equal to 3,500 calories (cal), So if you cut 17,500 cal out of your diet in one week, you can lose 5 pounds. This is great news, right?

Not exactly.

Starvation diets don’t work long-term for a reason. After a few days of starving yourself into weight loss, your brain senses that food is scarce. It starts hoarding fat, and you can actually begin to gain weight even though you are eating less.

Also, assuming you are on a 2,000 to 2,500 cal daily diet (normal for most people), to lose 5 pounds simply by restricting calories alone would mean not taking in a single calorie over 7 days!

How about Exercise for 1 Week Weight Loss?

Aside from limiting calories, burning calories through exercise and physical activity is another way to lose body weight. Everyone is uniquely different, so you will burn more or less calories than someone else while engaged in the same activity. On average though, you can expect to burn about the following number of calories when participating in the following exercises for 1 hour:

• Cycling – 250 to 350 cal
• Weightlifting – 200 to 400 cal
• Circuit training – 550 to 650 cal
• Stretching, hatha yoga – 275 to 325 cal
• Running – 550 to 750 cal
• Boxing – 650 to 725 cal
• Walking – 250 – 350 cal

All of this exercise will help, but many people fail when they find their appetite increases after exercise. So make sure you are mindful of how much you eat. It is a good idea to eat some carbs and extra protein after exercise, but it’s not a license to eat an extra pizza for dinner!

Don’t Forget Muscle Weight Addition

As you exercise, you will burn fat and build muscle. Muscle weighs a lot more than fat. At the end of 1 week, you may weigh yourself and find that you have lost no weight at all. You may actually gain weight. However, the exercise means you have been trading heavier, healthy muscle for unhealthy, lighter fat, which is always smart.

The Takeaway

It is possible to lose weight in 1 week. The best way is through a combination of smart eating, exercising, not starving yourself, keeping hydrated and getting plenty of rest. These are lifestyle changes that will help you lose a small amount of weight in the short term, help you reach your larger goals in the long term, and keep the weight off.

How To Lose Weight Faster With These Workouts

How To Lose Weight Faster With These Workouts

It is a well-known fact that we can lose weight faster when we workout and there are some workouts that can make the process even faster. While some people chase “super fast” weight loss pipe dreams with fad diets, others choose the smart and effective path of a healthy diet and regular exercise to lose the weight and keep it off.

While there are days in which you feel excited about heading to the gym and engaging in challenging workouts with your friends, other times may not want to do so, and you’d rather be by yourself and workout in your own living room.
The good news is that you can lose weight fast by working out at home. So, whenever you don’t feel like going to the gym, the following home workouts will help you build your muscles and lose weight in the privacy of your own house.

Six 5-Minute Fat Burning Exercises

The following exercises are very effective in building your muscles and helping you lose weight, especially if you have a busy schedule. If you practice these exercises daily, you will lose weight and get your body in shape fast.
You will need a comfortable mat, a towel, and a skipping rope. Don’t forget to hydrate yourself before and after your workout. Let’s get started.

Upside-Down Pipe Exercise – 30 Seconds

This exercise lasts for 30 seconds. It is extremely effective in shaping your abs.

1. Place your hands on the mat and maintain your body balanced while relying only on your hands and toes.
2. Stretch your legs next to your body. Next, pull the legs away from your hands, stretching them backward.
3. Do this exercise for 30 seconds.
It will strengthen your abs, arms, and back.

Leg-lift Exercise – 30 seconds

This exercise focuses mainly on shaping your legs, tights, and abs.
1. Lie down on your back on the mat. You need to keep your legs close to each other.
2. Next, lift them up, while keeping them close to each other, as your body’s making the letter L.
3. As you bring your legs back to the initial position, stretch them in the opposite directions.
4. Repeat this exercise for 30 seconds.

Squats Exercise – 30 seconds

Squats are always included in cardio exercises because they aim not only at toning your tights but also at shaping your entire figure.

1. For this exercise, you need to separate your legs and shoulders and lean over as you achieve the perfect squat and muscle contraction.

2. Try jumping as you go back to the initial position.

This exercise will also improve your cardiovascular health. Your legs will look stunning in no time.

Mat Abs Exercise – 30 seconds

This exercise is great for shaping your abs and tights.
1. For this mat exercise, you need to lie down on your stomach on the mat.
2. Next, raise your hands, chest, and legs while trying to maintain your balance on the mat.
3. Repeat the exercise for 30 seconds.

Knee Exercise – 30 seconds

The greatest thing about this exercise is that it shapes your entire body, while focusing especially on reducing your arm fat.

1. Lie down on the ground and raise yourself pushing your entire weight on your hands. This is the initial starting position.

2. Afterward, stretch your left knee, so it touches your left elbow.
3. Do the same with the right knee and right elbow.

Rope-skipping Exercise – 30 seconds

This exercise is accessible to everybody and is more effective than you might think while at the same time being fun.

Skipping exercises are the perfect solution for shaping your legs, working your abs, improving balance and coordination, and getting a highly effective cardio fat burning workout.

Skip in place as long as your fitness level will allow. Start slow so you can learn to coordinate your skips with the jump rope. Keep your body straight during the exercise.

As you get more fit keep adding more time to each jump rope session and increase your speed.

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