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Monthly Archives: June 2016

Ways to Lose Weight with Minimal Dieting

It has long been thought that dieting is actually bad for your health. If you don’t need to lose a lot of weight, dieting can really hurt you rather than help you. When you limit your nutrition by not eating a specific food group, like carbs, or when you limit your calories every day, you are really creating a deficiency in your body. This can lead to health problems down the road, and it can harm you once you go off the diet. If you have been limiting your calories for so long, for example, when you stop limiting your calories, you fill up on all those unhealthy foods you had been avoiding. Needless to say, the weight goes right back on. Instead of dieting, then, try some of these tips for a healthier lifestyle, and a healthy weight.

Follow the Craving

If your body is craving something, you are probably lacking a specific nutrient. The key is to figure out what nutrient that is, so you can get it without being unhealthy. If you are craving salty foods, you are probably dehydrated because salt helps your body store water. If you are craving ice cream, you are probably in need of calcium, so you could have a glass of milk instead. Don’t deprive your body of these nutrients, though, just because you are watching what you eat. Just make healthy choices that match up and you should notice a difference, and feel better, too.

Eat Slowly

As Americans, we are accustomed to eating really quickly. It starts in school, when we were only given a short time to eat, and it continues throughout our lives as we are too busy to sit down and have a proper meal. Instead of rushing through your food, eat more slowly. If you eat standing up or while doing other things, make sure you sit down or pay attention to your food. If you do this, you will notice when you feel full and stop yourself before you overeat.

Stop Before You are Full

Contrary to what your mother told you while you were growing up, you don’t have to clean your plate. It’s okay to take a doggie bag home from a restaurant or wrap up some leftovers after cooking at home. When you’re full, you’re full. Stopping just before you are full can help you feel lighter, as well, and can save you a ton of calories in the long run. It all adds up!

Master Portion Sizes

Americans are particularly bad at putting too much food on the plate to begin with. Most portions should not be any larger than your fist, but think about how many portions of food we have that probably totals the weight of our fist and forearm. If you can be conscious of the portion sizes you need to make you feel full, you’ll eat less without even knowing it.

Make Healthy Choices

Adding healthy foods like whole grains, fruits, and vegetables to your diet can help you shed the pounds without even trying. Sure, a piece of white bread and a piece of wheat bread have comparable calories in them, but the wheat bread will give you more nutrients than the white bread will. The fiber you find in the whole wheat bread will help you stay full and keep your digestive tract regulated, which can help you feel thinner. When you feel fuller and lighter with less food, it’s obvious you’ll lose weight without trying!

Best Autumn Diet Foods

So all summer we have been told to be beach ready. Months have been spent getting out physique into peak condition. We’ve squatted for our swimwear and done Bokwa for our bikinis. But alas, summer time is over and our swimsuits go back into hibernation for another year.

For most, the dreaded autumn weight gain seems inevitable. Dark, cold nights and short sunless days make it all to easy to skip the gym and stuff yourself with delicious yet disasterous food choices. Nevertheless, this year can be the year you break the annual tradition of piling on the autumn pounds. Why not stay svelte until summer rolls around again?

So if you’re fighting the food battle each autumn, not to fear! I am going to tell you my top 5 favourite diet foods for this season. Also, feel free to comment below with your favourite fall recipes and share your own tips for staying slim this season. It it always great to hear personal experiences from readers.

Brussels Sprouts

Ok, I am going to put it straight out there. I know these little fairy cabbages are often a bit like marmite for most people, yet they are an incredible food to help you stay slim! We all know how important protein is both for maintaining muscle mass when working out as well as keeping cravings at bay in your diet. Did you know that those little green canon balls on your sunday roast have over ½ a gram of protein per sprout! Also each one is only about 10 calories. So they keep you fuller for longer but you consume less calories! Brilliant! Obviously frying them in butter with bacon isn’t going to be great for your diet. However, why not try them grilled or roasted with some thinly sliced garlic and a drizzle of olive oil? Yummy!

Pumpkin

Although everyone thinks of pumpkins with silly cut out faces and a candle stuck inside a huge percentage of people throw the pumpkin flesh (and seeds) away. Pumpkins are a great versatile autumn squash. Whether it be in soup or even sweetened, this orange beauty is not just for halloween. As it is rich with vitamins and minerals yet low in calories pumpkin is an excellent diet food. It is also full of beta-carotene which is a very important antioxidant.

Moreover, the seeds alone are magnificently packed with nutrients. Eating these super seeds naturally raises your metabolism, therefore helping you burn fat. Just take a look at some of the nutrients these little wonder foods are full of:

  • Protein
  • Fibre
  • Magnesium
  • Iron
  • Zinc
  • Potassium
  • Folate
  • Amino Acids

Garlic

Not only does garlic enhance the flavour of almost every meal but it has excellent anti bacterial qualitieswhich help to reduce cholesterol. Also, garlic naturally suppresses your appetite. The strong smell of garlic stimulates the part of your brain responsible for feelings of hunger. The best thing is I personally can not think of one savoury dish that wouldn’t benefit from a little bit of garlic. However, if you want the garlic to be noticeable in your dish my personal recommendation is in this case a little does not go a long way. If a recipe calls for you to add one clove of garlic, add six. The only time you should ever add on clove of garlic is a recipe for “how to cook a clove of garlic”. Even then I would add two!

Chestnuts

Believe it or not, these little beauties are not just for threading a string through and bashing off one another in the playground at school. Unlike other nuts, chestnuts are an excellent source of vitamin C at a fraction of the calories. To help you stay fuller for longer they also have up to 4 grams of fiber per serving.Other benefits include promoting weight loss and controlling your blood pressure. Why not roast some up with your sprouts for an amazingly tasty side dish?

Tangerines

Obviously I had to get a fruit in the top 5 autumn diet foods. Out of all the fruits tangerines (as well as other members of the orange family) are a great staple for the autumn and winter months. Even my husband (who by no means is a nutritionist) swears by tangerines throughout the colder seasons. He eats them by the dozen to keep away cold and flu. As it seems, he’s not wrong either. As these little tasty fruits are filled with antioxidants they help to boost your immune system fighting off cold. They also help you to lose weight as at only 50 calories per fruit they can help satisfy your sweet tooth while suppressing your appetite.

To be fair, there are a vast amount of great diet foods available throughout the season. A great way to make the most of them is to shop locally at fruit and vegetable shops seeing what becomes available throughout the season. Sticking to soups and stews made from root vegetables with herbs and spices (to flavour rather than adding salt) is a great way to stay lean throughout the upcoming colder months. So instead of the inevitable autumn weight gain, stay fabulous in your favourite skinny jeans while keeping peak physique for when our bikinis come back.

Diet Tips for Women over 50

Women who are over 50 years have passed the most healthy stages of their life, like puberty, pregnancy, and menopause. These three phases of a woman’s life are said to be the healthiest, because the hormones in her body are being used vigorously for the metabolism, and are being processed to regulate a healthy functioning.

However, as a woman’s biological clock reaches menopause and further, these hormones become non-functional and therefore, problems like weight gain, loss of muscle mass, hot flashes, blood pressure problems, etc., are experienced. Because there are weight gain problems at this age, which can lead to other serious issues related to the cardiovascular system, it is very important for women to take care of their diet and exercise.

Diet Tips

Since there are no precise diets for women over 50, it is very important to know, that at this age, trying crash diets and other starvation methods is surely not a good choice. Even though women at this age are the most prone to weight gain and obesity-related problems, failing on one’s diet is not advised, as your body has its daily requirements of nutrients. Thus, in this article, instead of mentioning weight loss diets for women, we have put together a few diet tips related to what nutrients to increase and decrease in your daily diet. So, make sure you don’t resort to crash diets and instead, use these tips for a healthy living.

» Reduce Calorie Intake

  • When you are aging, your body’s ability to burn fat decreases gradually, thus increasing the fat deposition in the blood and the muscles.
  • Therefore, even if you change your eating habits and stave yourself for weight loss, you will gain some amount of weight naturally.
  • This cannot be controlled, but you can definitely control weight gain by consuming less calories and fats through a low calorie diet.
  • A specific amount of calories are required for a regular metabolism, but when that level is reached, the rest of the calories are counted as waste or extra, which is the cause for weight issues.
  • You can also resort to the low fat diet, where you eat low cheese, oil, salt, butter, red meat, skimmed milk, etc., and drink more water to keep your body hydrated.

» Increase the Protein Intake

  • Even though you are keeping a conscious control on the intake of calories in your diet, make sure you consume enough protein.
  • This is because when you need to burn the fat, and make muscles so that you stay healthy and fit.
  • Proteins are very important for a healthy metabolism, good blood circulation, and an excellent immune system.
  • Therefore, you can include foods like chicken, sea food, egg white, pulses, legumes, greens, and peanut butter, which have a moderate amount of protein (not in excess).
  • You can also start out with a high protein diet for a small duration of time. But only if you are advised to do so by your dietitian, along with some regular exercise.

» Reduce Carbohydrate Intake

  • Carbohydrates are another nutrient which is one of the main requirements of a woman’s diet when she is below 50. But as women age, their ability to metabolize carbohydrates decreases and instead of storing them as energy, the body stores them as fat.
  • In the low carb diet, foods like potatoes, flour, rice, pastas, and other rich in carbohydrate foods are not included. This can surely help in keeping your body from fat accumulation, and burn the fat with regular exercise.
  • Some more diet tips for women can include, eating as many fruits and vegetables as possible in 6 small meals throughout the day, and not restrict your meals to thrice a day. Reduce junk food, as that consists unnecessary carbohydrate and calorie content.
  • Drinking herbal tea, like green tea without milk can help in detoxifying your body. Make sure you don’t sort to any types of weight loss diets, as they can harm your body.

Along with these tips, relaxation, meditation, hydrating the body, regular exercise, and massages are also advised to stay fit and disease-free. When you are aging, taking care of yourself can surely give you a confidence boost. This way, your old age will not only be healthy but also happy.

Weekend Diet Tips for You

Weekends aren’t an easy time to put a leash on one’s cravings since parties and happy hour sessions are bound to come together as a plan over the weekend. What if you’ve got a really long weekend coming up with holidays conveniently placed around the same time though? How can you not plan to enjoy yourself by doing nothing but binge on your favorite foods and drinks? That’s where you go wrong – you cannot let yourself forget about the diet that you’ve been painstakingly following for so long.

All those days of sweating it out in the gym or working on your body with yoga or zumba cannot be taken for granted now can they? Why pile on the calories in a span of a few days and lose out on all that trouble? This is where things get a little interesting in trying to stay true to your diet, but having fun nonetheless. No one’s asking you to sit forlorn at the dinner table eating salad while the rest gorge down on steak and fries.

How to Control the Urge to Binge Over the Weekend

To be able to control yourself whenever you spot a sugar laden food or greasy burger is no easy feat. These weekend diet tips when taken seriously should help you stay on track without losing yourself to tempting treats.

Consciously Warn Yourself
Ask yourself if you want to see any unsightly bulges or take on a bloated look that will immediately make you feel conscious that something is up with your body. The problem with binging over the weekend is that your body retains all that it gets, because it isn’t used to foreign foods entering its system. From healthy portioned meals to big ones, the body accepts all that enters. The idea here is to tell yourself that when you stand on that scale next after the weekend, you will be heavier with the stress of having to go back to square one.

Pre-Planned Food Choices
You need to keep healthy food choices in your home that won’t let you compromise on your diet routine. Stick to eating small portions and keep healthy eats like turkey, seafood, and chicken in your refrigerator so that you are forced to cook meals at home than order for takeout. Stock up on lots of fruits, nonfat yogurt, dark chocolate and low-fat dessert (make sure you check the label of these products since some manufacturers disguise ingredients with alternatives that don’t help with cutting down on calories and unhealthy additives).

Eat these whenever you get sweet tooth cravings, but make sure you limit your portions to more than just one sitting. Space out your meals with two hours at least between each time slot. If you’re eating outside with friends or family, order for something that is small portioned, or ask someone to share that one meal with you. Avoid carbs, gluten based eats, and most definitely stay clear from meats that have traces of visible fat. Grilled seafood and rich protein meats are your best friends; if you want to dig into beef or pork, it has got to be lean. Trim the fat off before you consume these meats, discarding what would’ve inevitably traveled straight to your hips.

How to Control Salt/Sugar Cravings
I know how a bag of barbecue flavored Doritos or a family pack of Dunkin’ Donuts will have you salivating, but hold on now just a minute; why finish it? Why not just take a quarter bowlful of chips or just eat two donuts over the course of a single day? Don’t allow yourself to let go of your diet so easily – remember these things equal calories! Just think of how all that excess sugar converts into fat, and how the foods loaded with salt are going to cause your body to retain water, which will eventually lead to bloating. There are more weekends than one that you can eat your favorite foods – just divide it between each weekend to help your body stay maintained. Keep healthy snacks around your home like whole wheat crackers, baked chips, nuts, dried fruit, or desserts like fresh fruit salad with nonfat cream or dark chocolate mousse.

Drink Lots of Water
Whenever you sit down for a meal, just drink a glass of water and then get down to eating half an hour later. This fills up your stomach forcing you to eat lesser than going on an all-out gorging session. Even when drinking alcohol, limit yourself to two drinks in a sitting. Cocktails when made outdoors contain a whole lot more calories than if you made it at home.

Don’t Allow Friends to Let You Stray
I know what it’s like to have people push food or snacks towards you, saying something like, ‘Go on, eat! It’s the weekend.’ But you still have to hold on to the reins firmly and not give in to temptation. Eat a little of this and that but don’t overdo it. Cut down on something else instead, like not drinking a second glass of alcohol or eating a light dinner if lunch was heavy, and vice versa. Striking a balance is key here when it comes to juggling between meals.

These tips on how to keep your food intake in check will help you keep off unwanted calorie-piling while on a long weekend break without feeling faint the next time you place yourself on a weighing scale. Try to eat as many healthy food options as you can and be wise when selecting meals in restaurants. Especially when caught in a buffet situation, take a little of this and that off the vast array of dishes, but do not go overboard. Try not going for seconds that include large portions, but smaller choices post the first round. Have a healthy tomorrow.