Archive for January, 2012

Eating Habits that Help Weight Loss

There is irresistible evidence that overweight individuals and people who don’t pay enough attention to their health tend to have more doctor visits. Overweight people are at a high risk of many health related disorders—diabetes, heart diseases, high blood pressure, stroke, cancer and many more.

Most, overweight people also take longer to recover from illness and, naturally, they pay more medical bills. It is also common knowledge that overweight and obese people cannot get inexpensive life insurance coverage.

These are just some of the reasons why nearly everyone wants to lose weight fast in order to stay healthy and shapely. In order to avoid the disorders associated with overweight and obesity, it is important to keep an eye on your eating habits and your lifestyle.

Skipping meals or starving yourself to lose weight fast is unhealthy, and may even result in new health problems. For one thing, excess hunger which often results from prolonged abstinence from food could make you binge or overeat, resulting in explosive weight gains.

There are simple yet effective changes you can make in your eating habits which will impact positively on your weight loss efforts and your general sense of well-being. It’s all about adopting a sensible nutrition and wellness goal.

You could start with regularly drinking 6-8 glasses of water everyday. This will keep you well hydrated and will ensure that your liver and kidneys have enough fluid to facilitate proper filtration of impurities.

Secondly, gradually reduce the size of meals you eat at a sitting, that is, eat smaller portions even if it means several meals each day. And if you still feel hungry in-between, then fill up on fresh fruits, nuts and vegetables. These will give your body that feeling of fullness it craves but with nearly zero calorie load.

Also, reduce the use of red meat in your food. Red meat is particularly high in calories and other factors responsible for weight gain. In place of red meat, go for poultry or fish both in your home meals and in your choice of burgers or sandwiches.

Poultry, fish, and pretty much all other classes of white meat are low in cholesterol and trans fat, and they are healthier meat options for anyone wanting to lose weight.

You also need to be wary of fried foods. Yes, they are often very tempting, but remember that they are usually laced with calories that would ruin all your weight loss efforts. Junk foods and chips are even worse. Maintain a strict no-no to them if you hope to succeed in your weight loss efforts.

Replace such snacks with dry nuts, fruits, vegetable salads and the like. They give you a sense of fullness while at the same time supplying your body with extra fiber, minerals and vitamins.
You also need to cut down on those carbonated and fizzy drinks.

Sodas and all sweetened drinks are loaded with calories than most people realize. And they go straight to the waist. Same goes for alcoholic beverages. Might these be some of the reasons your weight loss program doesn’t seem to be working? Maybe. For a change, drink plenty of water each day. Drinking enough water everyday will do the following for you: it will reduce your craving for sugary drinks and alcohol, helps clear the body of toxins, and best of all, it will help you lose weight healthily.

These are sensible, easy-to-follow changes you can make in your eating habits which will help you lose weight without harming your health.

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5 Ways to Boost Your Metabolism and Burn Fat

Increasing your metabolic rate simply means revving up the rate at which your body burns calories. In other words, if your metabolism is high, this means that your body is burning calories fast, even when you are not toiling hard at the gym. And that’s good for everybody.

On the other hand, a sluggish metabolism invariably results in weight gain because calories pile up on other calories that haven’t been used up. In other words, you’re consuming more than your body is burning up. However, there’s a way out.

But first, here are four facts about metabolism that everyone should know.

Gender: Men generally have higher metabolic rates than women. This is because men are generally larger than women, they also posses less body fat. A mans basal metabolic rate is calculated be to somewhere around 10 percent to 15 percent higher than that of women.

Age: Metabolism drops by about 5 percent every decade after a person hits 40 years of age. This is simply because as we get older, we tend to lose more muscle and gain more body fat. Meanwhile lean muscle mass burns more calories than fat tissues. So you can understand what happens to a persons metabolism as they lose muscle mass with age.

Hypothyroidism: When your thyroid is under active, this will slow down your metabolism and eventually lead to weight gain. But this condition can easy be detected through a simple blood test, and can then be controlled with proper medication.

Genetics: This is another factor that plays a part in a person’s metabolic rate. Some people simply have the genetic luck that predisposes them to fast metabolism—quick conversion of calories to energy. Others are not so lucky.

For this later category of persons, just remember that increasing your body’s metabolism is always a good idea, whether it is to lose weight or simply to maintain a sleek appearance.

Here are 5 things you can do to rev up your metabolism.

Do Not Skip Breakfast: If it’s not already there, try and add breakfast to your daily meal planner. It’s amazing how many people skip breakfast these days. Paradoxically, many who skip this first meal of the day do so with the mistaken belief that it helps them lose weight.

Quite the opposite! The meal you eat in the morning is what prepares your body for the day’s metabolic duties. It helps the body to process more efficiently whatever other food you eat in the course of the day. No, it doesn’t have to be heavy meal. A healthy 250-calorie snack taken in the morning may just be enough to boost your metabolism for the rest of the day.

Watch What You Drink—and Their Temperature: As routine as it might seem, truth is that just adding ice to your drink is one way to boost your metabolism. This is because your body is going to have to work harder to heat the food up in your stomach before it could be absorbed into your bloodstream.

Include Spices In Your Meal: The U.S. Agricultural Research Service states that consuming a mere ¼ to 1 teaspoonful of Cinnamon per day can raise a person’s metabolism by as much as twenty-fold! Then there are several varieties of peppers that can spice up both your food and your metabolism—such as chili and cayenne. These last two are better eaten hot for best results.

Eat Foods Rich In Chromium: They include all varieties of tomatoes as well as green pepper, apple, banana and spinach. Chromium can also be taken in supplement form.

Eat Several Portions Each Day: This entails dividing your food into smaller portions which are then eaten more often throughout the day. The logic is that each time you eat, your body’s metabolic mechanism is turned on. So the more you eat, the more you get them working.

Yes, this may sound strange, but the reality is that eating more often can actually help you lose weight! But really, the emphasis is on the frequency of meals rather than the total quantity of foods consumed in a day.

If you really want to kick-start your body’s metabolism, then take note of the points discussed here.

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A Quick Detox for Weight Loss

Detoxification is all about resting the body’s internal organs, and then cleaning and nourishing them from the inside out. By eliminating toxins from your body, and then feeding it with wholesome, healthy nutrients, the body is thus helped to get rejuvenated and better able to ward off common diseases and maintain optimal health.

We live in an age when chemical pesticides, chemical fertilizers, food preservatives and many more have become a part of life. In addition, plastics and other materials used for food packaging also constitute health risks. So very often, these substances leak into and contaminate the food we consume.

The process is usually slow and imperceptible. But overtime, they cause our body to become overwhelmed, leaving us tired, weakening the immune system as well as slowing down metabolism. You must know by now that sluggish metabolism is one of the chief causes of overweight and obesity.

So if you must lose weight, then you must also increase the rate at which your body burns calories—your metabolism. And to achieve that, dietitians recommended that everyone should do a detox at least once each year.

Fortunately, internal body cleansing (detoxification) isn’t a procedure that needs to be administered at a hospital. Although individuals under special medication and breastfeeding mothers need to see their doctors before embarking on a detox program, generally body cleansing is a Do It Yourself procedure.

It begins with little changes in the food you typically consume each day. The food you eat can either help your body cleanse or they can clog your body. Foods can contribute to the build-up of waste in the form of excess weight and fat, or they can contribute to the process of losing weight. The right food provides the body with lots of energy while the wrong types of food leave you feeling sluggish, listless and depressed.

Though the body possesses amazing self-healing abilities, each of us still has part to play. For instance, don’t you agree that the person who limits their consumption of foods rich in fats and carbohydrates have a better chance of staying thin than those who binge on these sorts of food?

Similarly, you need the right foods to nourish your body and help your immune system stay strong. Also, you need to eat the type of foods that help metabolism and waste removal.

As far as cleansing your body is concerned, the best foods are those that are easily digested. The reason is that digestion is a process that tasks the body a lot. If you constantly burden your body down with foods hard to digest, little energy will be left for cleansing your system.

The best foods in this regard include fresh, organic fruits and vegetables. They are rich in vitamin water which helps in flushing out waste. They are also easily digested, especially when eaten alone and preferably raw. For best results, this should be eaten first thing in the morning.

This way, they stimulate your body’s natural enzymes for the day’s work. Of course, it is also beneficial if you could add generous servings of fruits and vegetables to your other meals since they are known to quicken the process of digesting other foods. They work in two ways.

So if you’re working on losing weight, do not overlook the need to detox your internal system. It just may mean the difference between seeing quick results or toiling in vain.

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You Too Can Lose Weight! Do Not Give Up!

If you’re experiencing difficulty losing weight, take heart. Your case is not hopeless. There may just be a few things you’re not doing right. You may need to adjust your weight loss goals and tactics. You’ll also need to put a little pressure on yourself to reach your goals and stick to your program.

One way to do this is to tell yourself (and also close friends) how much weight you want to lose by a particular date. The thing is that simply telling yourself you desire to lose weight without setting a target date and deciding how many pounds you need to lose is usually not enough.

Something else that may be standing in your way could be your choice of weight loss program. There are varieties to choose from, depending, of course, on your state of health and how much weight you need to lose, and how soon you want it. But generally, it’s been proven that people find it easier to stick to a weight loss plan (and thus record greater success at losing weight) if the plan is in line with what they enjoy doing.

So what type of sports or physical activities do you generally enjoy—is it swimming, jogging, brisk walking, weight-lifting, or ball games? Ensure you choose your weight loss activity in line with this preference as this will increase the probability that you’ll sustain the interest in the long run. Remember that in the final analysis, it is consistency that guarantees the best results from any weight loss program.

Again, watch out for hidden calories. For example, are you aware that frying your food increases their fat content than boiling them? Do you also know than cold drinks are better for your metabolism than those that are lukewarm? In the case of cold drinks, your body is forced to heat them up before they can be digested, and the process increases your metabolic rate.

To further increase your chances, mind how you eat, besides what you eat. By all means, do not skip breakfast. It is your most important meal of the day. Meal eaten in the morning gives your body necessary energy to remain active throughout the day, which aids metabolism and weight loss.

Much the same thing applies to lunch. For dinner, skip it if you wish. But if you must eat at night, avoid heavy meals such as you’d normally eat during the day. Reason is that you’re unlikely to engage in much activity during the night, and so rather than use the food as energy, your body stores them as fat and deposits them at the wrong places—waist, stomach, upper arm, etc.

In addition, you need to gradually increase the amount of physical exercise you put in. Although 20 minutes of aerobic exercise three times per week is the mean recommendation, you may need to take it a notch higher if that’s not bringing you desired results.

After checking your fitness level with your physician, you may decide to go beyond twenty minutes, though I’d recommend increasing the frequency to, say, five or more times per week. At the same time you should also increase the intensity of the exercise. But it must all be gradual. If you sincerely implement the steps above, you will discover that you too can lose weight.

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Your Weight Increases Your Blood Pressure

High blood pressure is a major global health issue. In the United States alone, over 50 million persons are thought to be affected by the scourge. It often starts gradually and if not treated in good time, high BP can go on to become a life-altering health condition—ultimately leading to death.

Your blood pressure is categorized as high if the systolic pressure reading (the lower indicator) is 140 or above, or if the diastolic pressure reading (the upper indicator) is 90 or higher.

The higher the reading goes above these two thresholds, the more severe the problem is. Several factors have been implicated in the onset of high BP, ranging from diets, lifestyle, and weight to genetic predispositions.

We’ll limit our discussion in this article to the role that weight plays in high blood pressure. There is a general consensus among physicians and dieticians that being overweight or being obese greatly increases a person’s chances of developing high blood pressure.

These two conditions also worsen it in the case of those who already have it. Of course, this is the same thing as saying that controlling your weight or working to reduce same is one of the surest weapons against HBP.

But who is an overweight person, and what makes a person obese? These two conditions are determined by calculating a person’s Body Mass Index, or BMI. A person is termed overweight if their BMI is greater than 25. A person having a BMI of 30 and over is categorized as obese.

Both the obese and the overweight person need to do something about their BMI if they hope to avoid a host of health challenges that come with extra weight.

Generally, the more weight a person loses, the lower their blood pressure. Additionally, losing extra weight has also been found to increase the effectiveness of whatever other methods a person employs to combat high BP. Besides constantly watching your overall weight, you should pay particular attention to your waistline.

No doubt your physician is in the best position to prescribe what should be your ideal waistline after taking your BMI and other health statistics into consideration. But as a general rule of the thumb, a Caucasian male should target a waistline below 40 inches.

Anything higher than that is known to predispose a person to high blood pressure. By the same token, a Caucasian female should target a waistline of 35 and below.

We admit that high BP can and are sometimes controlled with synthetic drugs. However, anti-hypertensive medications are known to be discriminatory—they don’t work well for everyone. And even if you don’t mind the costs (which is often high), these drugs are also known to produce adverse side-effects that impair quality of life and thus reduce adherence to the prescriptions.

Certain health abnormalities associated with high BP, such as insulin resistance and hyperlipidaemia, may persist or may even be worsened by certain anti-hypertensive medications. Thus, there is now a great deal of interest in the application of behavioral interventions in the prevention and management of high blood pressure.

Even in the case of persons suffering from acute cases of high BP, experts still suggest that once the readings have been reduced to manageable levels, it’s often best to withdraw medications and introduce series of lifestyle changes, notably weight loss programs and dietary changes.

The correlation between extra weight and high blood pressure is real. Watching your weight is therefore one of the best steps you could take towards keeping your BP pressure reading at comfortable levels.

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Weight Loss: 5 Tips to Help You Stick to Your Plan

Everyone aspires to have an ideal body weight that enhances self-confidence and reduces hospital visits. If you’re overweight or obese, losing weight is surely one of the wisest decisions you could ever make.

No, losing weight is not as easy as some people think which is why many who embark on weight loss plans are unable to continue. Many others tend to go to extremes to get the desirable body they dream of.

But anyone can lose weight. It just needs lots of motivation, dedication and hard work. But the need to lose weight fast does not mean you have to embark on a crash diet or hit the gym with revenge.

Weight loss works best when the body is allowed to undergo slow changes in terms of diet and exercise. Thus if are willing to gradually but steadily change a few things about your food and your lifestyle, you can lose weight fast and in a healthy manner.

It works best when you discipline yourself to stick to your chosen weight loss plan. Here are five suggestions that can help you stick to your chosen plan:

Join a Fitness Club: Remember that humans are social animals. And peer pressure isn’t always a bad thing. It’s a lot easier to continue with your exercise program if you typically do it in the company of other individuals. Above all, their presence will provide necessary motivation.

On the other hand, your continued absence from fitness sessions will surely attract some sincere inquiries from the others. And if you’re like most humans, you don’t want to be perceived as an unserious person.

But if you were to practice your exercises and workouts all by yourself, chances are you could always have “good” reasons to skip sessions.

Get a Coach: The reason is much the same as the ones given above. Except that, in addition, a fitness coach will closely monitor your progress and offer words of encouragement and advice, both of which we all need to keep things going and to do it right.

Say No: And mean no when well-meaning friends extend extra servings to you at events. You’ll never achieve much in your weight loss efforts unless you learn to resist the temptation to eat the wrong food ‘just this once’. A little extra calorie here and a little trans fat there and you’ll keep fighting a losing battle. Be strict with yourself and stick with your recommended foods.

Keep Healthy Snacks Handy: This will make the above challenge easier to meet. Especially if you have a weakness towards junk foods and fizzy drinks, you need to always keep nuts, fresh fruits and vegetables within easy reach. That way, if you feel tempted to eat some more food, you could then fill up with these other alternatives, and water. And you know what? Soon your craving dies down, and your appetite is gradually tamed and changed!

Do Something Each Day: Habits are easier to form when they’re done repeatedly. Your weight loss plan should include some tasks that you must perform several times each week—preferably each day. It could be as simple as taking the stairs rather than the elevators at work or elsewhere, doing some minor workouts early in the morning, parking the car at some distance and walking the rest to office, etc.

If you truly desire to stick to your weight loss plan, the 5 tips above will go a long way.

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How Much Workout to Lose Weight?

Nobody who has ever considered losing weight has not pondered this question: how much exercise is enough? And the answer?
It all depends. Let’s begin with the basics. Weight loss requires a steady reduction in the body’s calorie load. In other words, a person can only lose weight if they burn more calories than they consume.

It then means that the amount of exercise a person would require to lose weight depends on the size of calories they take in. That is why it is nearly impossible to discuss weight loss and exercise without at the same time discussing food intake and diet. Because no matter how long and how vigorously you exercise, you won’t see much result if you eat more than you burn, or even equal to what you displace.

And that’s just one part of the puzzle, keeping count of your calorie intake. But once you get this one right, the rest should be pretty straightforward. Just bear in mind that it takes the displacement of 3500 calories to lose a pound.

So if you are able to burn, say, 350 calories per workout, then you’ll need 10 workouts to lose a pound, or 100 workouts to lose 10 pounds, and so on. Conversely, if you can reduce 350 calories from your meal each day, you’ll obviously need to work out less to achieve those same results.

Something else to note is that the intensity of the exercises you engage in will reduce the length of time you have to spend (however, this should be carefully weighed with your health status).

For example, running for 45 minutes will burn more calories than walking for 45 minutes. So the activity you choose will also determine how long you’ll need to exercise to lose desired weight.

But what if you can’t engage in vigorous exercises? What if all you can do is walk? I have good news for you: start walking, you’ll still lose weight! True, you won’t burn fats until after about 20 minutes of walking.

But after 20 to 30 minutes, your heart rate is raised, and the body reaches deep into its fat reserves for energy to sustain the exercise. That way, you burn fats and lose weight through sustained walking.

A good way to look at walking to lose weight is to see it in terms of both weight loss and long term health improvement. For example, if you walk briskly for just 1 hour each day for a month, you’ll lose 1 pound each week, or 52lbs in the course of one year.

That’s no mean feat, is it? The most effective way to lose weight through walking, though, is to combine it with small changes in diet.
So in the end, it doesn’t depend so much on the miles a person walks or runs.

It has more to do with HOW LONG you continue to do it and the pace. The heart rate must be raised for any exercise to yield results. As a general goal, aim at 30 minutes of physical activity everyday. If that means running, run. If you can’t run, walk. Just make physical activity a part of your everyday life, and gradually increase the pace. You’ll lose weight.

Above all, bear in mind that losing weight is a marathon race, not a sprint! Dedication is the key.

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Diabetes and Weight Loss: Striking a Balance

Overweight and obesity are serious global health issues. It is estimated that worldwide, some 1.1 billion adults are overweight, of which 312 million are categorized as obese. Until recently, obesity and other weight issues used to be a disease confined to only Europe and North America.

But in the last 20 years, thanks largely to wholesale adoption of western lifestyle, the number of overweight and obese people in the developing countries has more than tripled, with Southeast Asia, the Middle East, India and China facing the greatest risks.

These are serious health issues in their own rights. And to make matters worse, overweight and obesity are now frequently associated with the risk of developing diabetes. Expectedly, as the numbers of obese people continue to rise worldwide, the number of people living with diabetes is also expected to increase from an estimated 84 million in 2000 to over 200 million by the year 2030.

No assumption is made here to the effect that EVERY obese person will develop diabetes or that non-obese people will never come down with the disease. Studies have found that people with normal weight or Body Mass Index (BMI) can and do develop Diabetes, just as some who are confirmed to be obese never show any symptoms of the disease.

These are all due to certain genetic factors. But the numbers are not encouraging. The general direction of findings on the matter is that being overweight greatly increases the chances that a person will develop both type1 and type2 diabetes.

Conversely, a 7-year study conducted in Finland discovered that even for individuals who stand some risks of developing diabetes, such as those whose parents suffered from it, intensive lifestyle changes can cut the risk by as much as 58%.

Thus, at the moment, preventing obesity is seen as a high priority for the prevention of diabetes and other chronic diseases. The hope is that slowing the rising incidence of obesity worldwide will concurrently slow the global diabetes epidemic.

But what about people who already have diabetes? As pointed out earlier, lifestyle changes will do them a lot of good. These are changes specifically targeted at shedding excess weight. As professor Cathy Nonas of Mount Sinai School of Medicine in New York City puts it “no matter how heavy you are, you will significantly lower your blood sugar if you lose some weight.”
No, weight loss will not provide the complete answer for improving blood glucose control. But since obesity and genetic predisposition are strongly implicated in type2 diabetes, doesn’t it make sense to attack one of the factors that’s within one’s control—your weight?

Experts agree that both overweight diabetics and those who are at risk should target weight reduction of 5% or more, reduce total fat intake to less than 30% of total calories, and engage in at least 4 hours of physical activity each week.

This should be continued even after all visible signs of the ailment appear to have disappeared. It is this form of sustained lifestyle changes that has worked wonders for many diabetics.

There can be no question about it: If you’re overweight and have diabetes, especially type2, dropping excess pounds will surely lower your blood sugar, improve your health, and help you feel better.

But before embarking on any diabetes weight loss plan, it is very important to work closely with your doctor. This is mainly because your blood sugar, insulin, and medications need to be closely monitored by an expert.

Diet is a very important factor for the survival of a People. A good diet is based upon the organic elements that give and sustain life. Daily Nutritional Cleansing is the key to your good health. Many people take the human body and its functions lightly.

They do not consider what they consume as having a direct and permanent effect on the quality of their overall health. Remember you are what you eat.

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Best Time to Eat to Lose Weight

Generally when trying to lose weight, there is an obvious need to reduce calorie intake. But once a workable diet and exercise pattern are perfected, it is often possible to go above the estimated calorie need.

And to compensate for these periods of extra calorie needs, weight loss candidates are advised to eat at a time when the food intake (i.e. the calorie load) stand the greatest chance of being converted into energy by the body. Question is: when would such time be? And generally, when is the best time of the day to eat when a person is trying to lose weight?

Many nutritionists believe that the best time to eat food is when a person feels hungry since this is unarguably the body’s natural way of signaling that our energy supply needs replenishment. Sounds reasonable: except that there are persons who seem to be always hungry! For such persons, heeding these regular signals may just be a highway to overweight and obesity.

In view of this dilemma, many experts now believe that whereas there is need to eat whenever the body needs extra nutrition, it is best to answer this call when the body’s metabolism is at an elevated level.

One of such peak periods is in the morning. Typically while you are asleep your body has had no energy supply for upwards of 10 hours. Thus, your digestive enzymes are primed to work on the food you eat in the morning.

There’s therefore the highest chance that your body will use up all the new supply of energy for muscular nutrition if a good, nutritious meal is eaten in the morning. So start your day with a good breakfast!

But since we all wake up at different hours in the morning, it’s a bit difficult to say with exactitude what time in the morning breakfast should be eaten. But a general rule of the thumb is to have your breakfast no more that an hour after waking up.

Another ideal time to eat, especially for those working on their weight, is just after exercising—say 30 to 45 minutes after an exercise session. What happens is that during and shortly after an exercise, the enzymes responsible for energy production in the body are most active while at the same time the hormones responsible for energy storage are stifled.

In other words, at this time there is the least chance that energy from meals would be stored as fat in the body; carbohydrates will quickly be converted and taken up to replenish low glycogen levels caused by exercising; proteins will be used up to help the recovery and growth of muscle tissues;

the fat contained in the meal will come in handy as they’ll provide the fuel that will sustain these processes. What this means is that after a good exercise, most of what you eat will be completely utilized by your body. Isn’t that great?

Conversely, nighttime, especially just before going to bed is the worst time to eat, because then your metabolism slows down considerably. Most of what you consume at this time will simply settle in your stomach and turn into fat. Picture that!

Finally, endeavor to eat at regular periods each day. A research done at Northwestern University established that there’s a clear relationship between meal timing and weight gain. Take advantage of the points presented here and get the best results from your weight loss efforts—and from your meals!

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12 Top Foods to Avoid to Lose Weight

Losing weight may become a losing battle if you don’t get the basics right. And the most basic thing you need to know is the right food. This, combined with sufficient exercise is the biggest component of any weight loss recipe.

Our focus here is food. When it comes foods, knowing what foods you should NOT eat is as important as knowing the ones you should mostly be eating. Here’s a list of 12 top foods you should avoid, or at least greatly limit if you hope to lose weight.

Let’s start with the obvious ones, Fast Foods. Cheeseburgers, french fries, milkshakes and taco’s are all high calorie foods which consumption would sabotage your weight loss efforts.

They come with no real nutrients, just empty calories in the form of preservatives. This applies to nearly all greasy and sugary processed foods. They are your prime suspects.

If you should go near them at all, it should be as rare, occasional treats. Next come Sauces. You would guess that items like gravies, sweetened condensed milk, cheese sauces and salad dressings are all high in calories. And you would be right.

You should also get rid of extras like cream on your baked potatoes and cream sauces for your pastas. For salad dressings, go for oil and vinegar as alternatives. This will eliminate hidden calories and increase your chances of losing weight.

Table Sugar: For obvious reasons. Sugar is all calories and nearly zero in nutritional content.

Honey: Contrary to popular belief, honey has very little nutritional value. Meanwhile it comes packed with calories—nearly as high as sugar! You should greatly limit your consumption of honey, too.

Soda: Besides their high calorie content and nutritional deficiency, sodas also contribute to tooth decay.

Vegetables with High Starch Content: Potatoes are god examples. Nearly everyone loves them. But beware, potatoes are high in starch, and so the human body handles potatoes the same way it does sugars. A potato meal causes your blood sugar to rise, and they are harder for the body to process. So potatoes and similar starchy foods tend to keep the body in an elevated insulin condition. And that makes weight loss much harder.

Fruit Juice: In themselves, fruit juices are fine. Problem is that majority of what you see as “fruit juice” in the marketplace these days are nothing but high fructose corn syrup. And they’re now implicated in the rampant obesity in our society. So if you must drink fruit juice (and you should!) then make it home-made, 100% pure juice devoid of fructose corn syrup and other preservatives.

Fried Foods: This should come as no surprise to anyone. Most fried foods are high in hydrogenated oil which the human body is unable to fully process. So they get stored as fat, and that’s more weight!

White Bread: Nearly all of the nutrients have been drained out during processing. What you have left is mainly carbohydrates.

Margarine: They are high in hydrogenated oils, which isn’t good for weight reduction.

Caffeine: In itself, not much problem. The problem with this substance is just that it causes dehydration which tends to increase appetite. And if you must lose weight, increased appetite is one thing you don’t need.

Alcohol: It slows down your metabolism by as high as 73%. That’s bad news for weight loss!

Ensure you read the nutrition labels in the foods you purchase. If you stay away from these and similar low nutrition and high calorie foods, you’ll find it easier to lose pounds and maintain optimum weight.

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