4 Ways To Test Your Body Fat

Body fat is the amount of fat in your body when you compare it to bones, muscles, water, tendons, organs and other body components. To remain healthy and minimize the chances for cardiovascular and other diseases, you should lower your body fat levels to at least the acceptable percentages of 25-31% in women and 18-25% in men. To know when you are healthy it’s recommended that you measure the levels. To help you out, here are some of the ways of doing it:

Fat calipers

These units work by requiring you to pinch your fat with your fingers and then measuring the thickness of the pinched area using the fat caliper. Some calipers require you to measure the thickness in one area while others will require you to measure it in different areas. The readings are given in millimeters and you are supposed to compare your readings to a chart (that has your age and gender) in order to find your body fat percentage.

The good side of using the calipers is that they are cheap; therefore, you can buy them and put them in your house. Compared to their cost, they are accurate. To have an easy time using the calipers it’s recommended that you go for the ones that require you to measure only one test area.

Comparing yourself to a chart

This is probably the easiest method of determining your body fat. All you need to do is take a picture and compare it to yourself. If you are keen when doing it you can accurately estimate your body fat percentage. If you are having trouble making an accurate estimation, you should ask a friend to help you out.

DEXA scan

Dual Energy X-ray absorptiometry or DEXA as it’s often called is a highly accurate body fat testing method that works by determining how fat is distributed in the various parts of the body. The process requires you to use a body scanner with low dose x-rays; therefore, you don’t have to worry about being exposed to high x-ray levels. In addition to being very accurate, it takes only 10-20 minutes to complete; therefore, you can rush to the hospital, get the test done and go on with your activities.

Hydrostatic weighing

It’s considered as the gold standard of body fat measurement. For you to determine the figure you need to submerge yourself in a specialized tank of water. Since bones and muscles are denser than water, you will weigh more in water if your body fat percentage is low. Conversely, you will be lighter in water if the percentage is higher. To get more accurate results you should blow all the air out of your lungs before weighing yourself. The test takes only 20-30 minutes to undertake and you can find it in universities, labs, and hospitals.

Conclusion

There are plenty of ways of testing your body fat; therefore, there is no reason to walk around worrying that you might be on the unhealthy side. To have an easy time, choose a method that is affordable and you can easily do at home.

Why Does My Diet Not Work?

In 1990 I decided to become vegetarian. Well to be accurate Pescetarian – I continued to eat some fish and shell fish. My reasons were mostly because I had become more and more uncomfortable about cooking and eating meat and I disliked the whole idea of killing animals. I also had become very active in the new age movement at the time and the environmental cost of meat production simply did not make sense. It wasn’t long before even the thought of eating meat was distasteful and I have never been tempted to eat meat since.

However I did start to put on weight and I have continued to battle with my weight now for 25 years. When I changed gender and began taking hormone replacement therapy it got worse. I have tried the weight watchers diet, the lemon diet, the grapefruit diet, the 5:2 diet, the Mediterranean diet. the Beverley Hills diet, the cabbage soup diet, an Ayurvedic Diet, the Atkins diet (really challenging if you are vegetarian), the Paul McKenna Diet, the Think Thin diet – and many more I have now forgotten.

In that time the one diet that did work was Sure Slim – This is a very complex and also very expensive diet based on metabolic typing, Low Gi, Low Fat, low carb and personal food preferences. The diet involves blood tests, and an in-depth interview followed by regular weekly then bi weekly consultations. Every meal has to be meticulously weighed with ingredients selected from a quite restricted list. I lost about 4 stone in six months – and then put most of it back on in the net six months.

Every year since then I have resolved to lose the weight again and every year I give up after a few months and the weight returns. The problem is that I had stick to a complex diet even to maintain my weight and that made it almost impossible to eat out, or tuck into a buffet, or grab something to eat when on the road, or go to a dinner party.

I am sure most of you reading this article will have had similar experiences – and the older we get the more difficult it seems to be to lose weight and maintain good health.

However I am not giving up and I have recently begun looking in more detail at the Low carb Low Gi diets to see if I can find a way to simplify this process and find a more acceptable longer term diet that will work.

There are a few books that have contributed over the past decade to my growing understanding of diet. Rose Elliot’s Vegetarian Low Carb Diet is excellent – though you need to enjoy eggs and tofu to follow that diet in the first 14 days. That said she is one of the leading experts on vegetarian food and her explanations of the basis of the diet have really helped me to understand better the principles of the sure slim diet that worked.

Chris Woollams The Rainbow Diet is primarily about how to beat cancer by eating more healthily with a version of the Mediterranean Diet. But if you can beat cancer by changing your diet it’s the same process and the same diet to beat heart problems and diabetes and put you on the road to Perfect Health. The book has really helped me to understand how nutrition and the body works and what our diet can do to make it go wrong or make to work better. Why my doctor has not read this book I do not know.

Finally a book I came across over 20 years ago which is now out of print but available second hand is The Food Addicts Diet by Tish Hayton. In helping her son overcome a huge problem with allergies to many foods, Tish came to the conclusion that many of us are suffering from food addiction and the foods we are addicted to are wheat, potato, milk and sugar. When I first read it I didn’t want to believe it even though I knew it made sense. These four foods are the basis of all convenience foods. Between them they account for about 80% of everything we eat.

Putting everything I have read from these and many other books together I am beginning to understand why one diet worked, and why I then put all the weight back on. I am beginning to understand how to simplify my diet so that I can lose weight and keep it off. I have not managed to do it yet – but what I am doing is to record all my progress and will be writing further articles about my journey towards achieving perfect health.

My problem has been an addiction to foods that encourage my body to store fat. They are the reason why diets fail because as soon as we come off a diet we inevitably return to the foods that encourage us to store fat.

The food industry also knows this but they benefit so much from this food addiction that they are not prepared to even try to tackle the problem. Instead we have been conned and lied to for decades. We have been convinced that the villain is Fats. So we are all obsessed with low fat foods and diet drinks which are loaded with sugar substitutes like Aspartame.

But it’s not the fats in the food that are stored as fat in the body – it is carbohydrates – particularly simple carbohydrates from grains and sugars. It’s not just wheat and sugar. Our bodies need glucose for energy which comes from carbohydrates – any excess carbs are converted to fat as a reserve for times when we don’t have enough. In the past this was quite often – but now in the west we simply don’t get that hungry.

No matter how much you cut down on food, if you give the body more carbs than it needs it will store the excess and it will not burn the fat. The only way to get your body to burn fat is to starve it of carbs. Cut grain, sugar and even starchy vegetables.

I have been eating a healthy diet of fruit and vegetables for years thinking that would help me lose weight but it doesn’t. Many fruit and vegetables are high in carbohydrates.

So the first step in losing weight and keeping it off is to tackle the number one villain – SUGAR – wherever that comes from. Sugar, honey, fruit, corn syrup, maple syrup etc. Sugar is sugar – it is quickly separated into glucose. So my first piece of advice in tackling weight gain and making a permanent change to your diet is that you have to lose your sweet tooth.

The more you restrict your sugar intake, the less you will crave it until eventually you will find sugar sickly. It is not going to be easy but if you value your health and want to get to a good long term comfortable weight, your enemy will be sugar and it has to go.

5 Alternative Proteins For Vegetarians

A healthy and balanced vegetarian diet can be a very effective solution to various health issues people face day-to-day. From lowering high cholesterol to losing weight, vegetarian food is a great option for treating all health problems. A lot of people are taking a turn towards vegetarianism to change their lifestyle completely. This situation poses a need of learning about certain protein-containing foods which can be eaten without choosing anything from the meat section.

Here, I’ve rounded up five proteins containing foods which can be proven animal-free alternatives for vegetarians. Indulge in these foods each day or weekly.

1) Chickpeas

Protein content: 7.3 grams in 1/2 cup

Also known as the garbanzo beans, they are laced with manganese and molybdenum. According to research, chickpeas provide you with 7.3 grams of protein in just half a cup. They are also a rich source of fiber, protein, iron, zinc and phosphorus which promote a healthy life. Make hummus, falafel and different curries with these beans and get enough protein you need.

2) Quinoa

Protein content: 8g per 1 cup (cooked)

It is one of the healthiest alternatives of protein in the health-food world. Quinoa is a great substitute for grains of meat, and can be eaten as an alternative to rice, pasta, and couscous. You can add the little seeds to your favorite salads, soups, and cereals, as well as quinoa, is a great addition to scrambled eggs. This protein enriched food not only enhances the taste of your meal but also provides the nine essential amino acids that your body can’t produce naturally. It’s also abundant in iron, fiber, manganese and magnesium.

3) Almonds

Protein content: 6g per 1 oz.

Want to lose your weight? Eat almonds before you hit the gym, because these are called natural weight-loss pills. Consuming a little more than a quarter-cup of the nuts can reduce weight more effectively than a snack of complex carbohydrates. Almonds are also a great source of vitamin E and good fats, so they can help you burn fat and carbs during workouts. Moreover, they promote heart health and fight chronic health diseases such as diabetes and Alzheimer’s.

4) Cottage Cheese

Protein content: 13g per ½ cup

When it comes to healthy snacks, cottage cheese is one of the best choices. It is a great addition to your salads, can also be included into your curries and replaced with other fattening varieties of cheese. You can also eat it with your favorite fruits for a protein packed breakfast. Cottage cheese is rich in lean protein, calcium and low in calories.

Smart Tips For a Healthy Diet And Nutrition For Women

Why is a healthy diet and nutrition for women essential? For one thing, you’ll need energy to be able to go about with your daily activities. You’ll want to steer clear of mood swings as well. After all, you have relationships to maintain and take care of. Healthy diet and nutrition is vital in maintaining your weight. You actually have to eat a diet filled with healthy nutrition to be fit, and not to extremely limit your meals. A healthy diet and nutrition can support you throughout the different changes and stages of your life. Is PMS a problem? You can remedy that by taking in healthy nutrition. Your fertility can be boosted by the same, and that goes all the way to pregnancy and nursing, to make these endeavors easier. Stress can be relieved if you eat right, and the challenging menopause can be alleviated if you stick to a healthy diet and nutrition plan. It doesn’t matter what age you are. As a woman, you need good nutrition. Here are some tips for a healthy diet and nutrition for women.

    • Limit your intake or refined carbs and sugars. You have to avoid blood sugar spikes which are usually caused by simple or refined carbs found in white flour or white rice. These blood sugar spikes tend to be followed by a quick crash that leads to your hunger pangs wherein you’re apt to overeat. Sure you can avoid the desserts, the candies and the starches, but that is only part of the solution because there is sugar that’s hidden in frozen dinners, canned soups and veggies, margarine, pasta sauce and many other foods labeled as “reduced fat” or “low fat”. This hidden sugar does not contribute any nutrition to your diet. It merely gives you zero nutrition and empty calories that not only wreck your healthy diet, but also causes irritability and mood swings.

 

    • Eat healthy foods to boost your energy and control your cravings. Mind your eating habits because it can significantly affect your hunger, stress and energy levels. You have to eat your first meal of the day, and that’s your breakfast. Studies have shown that people who eat breakfast regularly weigh less than those who skip it. You’ll need your metabolism to get going and keep your energy up throughout the day, that’s why you have to eat breakfast. Don’t go too long without eating in between your meals. You should eat regularly, otherwise you’ll feel tired and irritable. Eat a heftily nutritious breakfast, a nutrition-filled lunch, a healthy afternoon snack and a simple early dinner to support the natural energy cycle of your body.

 

  • Eat more of the good fats. Not that all dietary fat is unhealthy and contributes to weight gain. There are healthy fats such as polyunsaturated and monounsaturated fats that are necessary to boost your brain function and mood. These good fats are needed to maintain a healthy weight and enhance the appearance of your skin, hair and nails, too. Good fats such as monounsaturated fats food sources are avocadoes, olive oil, nuts and seeds while polyunsaturated fats are found in omega-3 fatty acids rich foods such as herring, mackerel, salmon, sardines, anchovies and other sources, including walnuts and flaxseeds.

Do You Know the Type of Fat In Your Diet

For decades, the mantra for healthy eating has been “eat a low-fat, low-cholesterol diet.” Touted as a way to lose weight and prevent heart disease and other chronic conditions, millions of people have followed this advice. Seeing a tremendous marketing opportunity, food companies re-engineered thousands of foods to be low-fat or fat-free. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation, it has nether helped us control our weight nor become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of their calories. About 13 percent of the population was obese and less than one percent had type 2 diabetes. Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of the population is obese, and eight percent has diabetes (mostly type 2).

Research has shown that the total amount of fat in your diet isn’t linked with weight or disease. What actually matters is the type of fat in your diet. Trans fats and saturated fats increase your risk of cardiovascular disease, while monounsaturated and polyunsaturated fats do just the opposite. But then you ask, “what about cholesterol in food?” The answer is, for most people the mix of fats in their diets influences cholesterol in their bloodstreams far more than cholesterol in food.

Almost all foods contain some fat. Even foods like carrots and lettuce contain small amounts of fat. That’s a testament to how important fats are for your health and well-being. Fat provides a terrific source of energy for your body as well as a great depot for storing it. It is an important part of cell membranes, helping govern what gets into and out of your cells. Your body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Fats are also biologically active molecules that can influence how your muscles respond to insulin. Also, different types of fats can fire-up or cool down inflammation in your body.

Your body packages fat and cholesterol into tiny protein-covered particles called lipoproteins in order to get them into your blood stream. Some of these lipoproteins are big and fluffy, and others are small and dense. However, the most important ones to remember for your health and well-being are low-density lipoproteins, high-density lipoproteins, and triglycerides as explained below.

Low-density lipoproteins (LDL) carry cholesterol from your liver to the rest of your body. Your cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in your blood, these particles can form deposits in the walls of your coronary arteries and other arteries throughout your body. These deposits, called plaque can cause your arteries to narrow and limit blood flow, resulting in a heart attack or stroke. Thus, LDL cholesterol is called your bad cholesterol.

High-density lipoproteins (HDL) scavenge cholesterol from your bloodstream, your LDL, and your artery walls and ferry it back to your liver for disposal. Thus, HDL cholesterol is referred to as your good cholesterol.

Triglycerides comprise most of the fat that you eat and that travels through your bloodstream. Because triglycerides are your body’s main vehicle for transporting fats to your cells, they are essential for good health. However, an excess of triglycerides can be unhealthy.

The type of fat in your diet determines to a large extent the amount of total and LDL cholesterol in your bloodstream. Cholesterol in food matters too, but not nearly as much. You can basically break the fats in your diet into three categories; good, bad, and very bad.

Good Fats

Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

Unsaturated fats are predominantly found in foods derived from plants, such as vegetable oils, nuts, and seeds. They are liquid at room temperature.

Furthermore, there are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats are found in high concentrations in canola, peanut, and olive oil, in avocados, nuts like almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame. Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean and flaxseed oil. They also are found in foods such as walnuts, flaxseeds and fish.

Research has shown that replacing carbohydrates in your diet with good fats reduces harmful levels of LDL and increases protective HDL in your bloodstream. A randomized trial called the Optimal Macronutrient Intake Trial for Heart Health showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat – predominantly monounsaturated fats – lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

Bad Fats

Saturated fats are called bad fats because they increase your total cholesterol level by elevating harmful LDL. Your body can produce all the saturated fat that it needs, so you don’t have to get any from your diet. In the US and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products. A few plant sources, such as coconuts and coconut oil, palm oil and palm kernel oil, also are high in saturated fats.

As general rule it’s good to keep your intake of saturated fats as low as possible. Saturated fats are found in many foods, including vegetable oils that are mainly unsaturated fats, so you can’t completely eliminate them from your diet. Because red meat and dairy fat are the main sources of saturated fats for most people, minimizing them in your diet is the primary way to reduce your intake of saturated fat.

Very Bad Fats

Trans fatty acids, more commonly known as trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas, – a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. This is reason partially hydrogenated oils have been a mainstay in restaurants and the food industry.

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also increase inflammation, an over-activity of the immune system that is associated with heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats in your diet can have harmful health effects. For every extra two percent of daily calories from trans fat (the amount in a medium order of fast food French fries) the risk of coronary heart disease increases by 23 percent. It is estimated that eliminating trans fats from the US food supply would prevent between six and 19 percent of heart attacks and heart attack-related deaths (more than 200,000) each year.

Adding Seeds Into Your Diet

These days, seeds seem to be all the craze in nutritional shops and all those organic hipster farmer’s markets. There’s a wide variety of them including chia, flax, pumpkin, sesame, sunflower, etc. and everyone seems to be going crazy over them. What’s all the fuss about?

Seeds are quite the nutritional powerhouse. They are packed vitamins and minerals such as Magnesium, Copper, Zinc, Iron, Manganese and Vitamins B and E. They also contain an impressive amount of fiber, Omega 3 Fatty Acids (the good fat) and everyone’s favorite macro, protein.

How Can I Get More Seeds in my Diet?

Use as a Replacement for Butter
Since they are high in healthy fat, chia and flax seeds can be used to replace the butter in many baking recipes, such as cakes and muffins. A tbsp. of these seeds is equal to a tbsp. of butter.

Use as a Replacement for Eggs
Just as with butter, chia and flax also make a good egg replacement in baked goods, great if you are allergic to eggs. Combine 3 tbsp. of water with 1 tbsp. of chia or flax seed and let rest for 10 minutes. This gooey mixture equals one egg.

Add into your Meals
Seeds such as pumpkin, sunflower and sesame seeds can add a whole new dimension to your stir fry dishes and salads. They not only boost the nutritional content of your meals but also provide a very flavorful crunch which helps to improve the texture of your food. Way to spruce up a boring meal!

Make Jams
You can even make your own jams and spreads by combining your favorite fruits in a pan with some boiling water and chia or flax seeds. Boil until the mixture gets thicker and resembles a jam.

Smoothies
This is probably the easiest way to incorporate seeds into your diet. Just put them in your blender, add your favorite protein powder and liquid and blend away. Chia and flax work best as they do not change the flavor profile of your drink.

Snack
Need I say more? Grab some seeds, turn on the TV and enjoy your new delicious nutritious snack. Just make sure not to go overboard as they are calorie dense. Among the most favorite seeds within the snack world are flax seeds, chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, sesame seeds, tahini and apricot seeds. Incorporating these seeds into a snack mix can work wonders for your health!

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Eat Your Way To Good Health

You may have read a new nutritional guidebook called “The China Study,” by T. Colin Campbell, PhD and Thomas M. Campbell II. In that book, which emphasizes the health benefits of a supplement free vegetarian diet, you will find these three principles:

Optimal nutrition is based on eating food rather than swallowing nutrient supplements.

The closer that foods are to their native states (how they are at the peak of harvest freshness), prepared with minimal cooking, salt and processing, the greater the long-term health benefits of eating them.

It is best to choose locally and organically grown produce whenever possible.

I would add this: Drink and cook with filtered water, stay physically active by performing several hours of daily brisk walks, run, hike, bike, or swim plus include calisthenic strength training. Sleep at least eight hours each night, and take a twenty-minute power nap in the afternoon too if your schedule will allow it. Identify sources of stress in your life, form a plan to remove or manage stress. Put a smile on your face and be the positive influence on everyone you meet each day. Be moral, humble, faithful, and an honor to your family heritage and name.

I believe that people can establish the means to do the things that I added to the study findings, by consuming healthy vegetarian food in amounts that support their daily calorie burn, and in forms that provide essential nutrients. I do not agree that Vegan equals optimal health. Clean fish in two or three meals a week, poultry in two or three, and red meat in two or three are not harmful, and for the meat eaters in your family, these are the treats they crave. If you remove meat entirely, they will dismiss the diet.

This stops many folks from eating healthy: Bad habits. The eating habits of many people are so ingrained that the switch is as daunting as to stop speaking your native language. Are you a skilled cook? You had better acquire that skill, because you will pay far more money to purchase prepared meals, you have no guarantee that prepared meals are healthy, or you may not have an option where you live to find a source for prepared meals.

What is your daily routine? If your lifestyle is sedentary (mostly sitting and reclining), you are in the optimum position to make this change. Why? Mostly what you do is sit, stare at something, and eat. Rather than reach for a processed food in a bag or order online, plan one of the healthy meals around your most likely sitting situation (probably dinner). Prepare that meal (that will provide you with some physical activity). After a couple of weeks of preparing and eating healthy meals, do you feel better. Yes? Take the next step, and keep stepping ahead to end your bad habits permanently.

Top 8 Surprising Foods That Can Help You In Weight Loss

Most people don’t like dieting, but have to do it to lose weight. We often don’t have enough time to visit to the gymnasium every alternative day. A number of food selections may assist you to lose that extra flab without any need to break sweat.

Here are the top 8 foods that will help you in your quest for weight loss.

Green Tea

Green tea provides several health advantages compared to coffee or alternative beverages. By burning body fat, it helps to maintain the weight to its ideal situation, which ends in smaller waist and weight loss. This effectiveness of green tea was found in many researches done over the years.

Blueberries

Blueberry is a friendly super food, ought to be incorporated in your diet. These little berries have powerful antioxidants that help in neutralizing free radicals.

Flaxseeds

Flaxseeds are excellent for losing weight quickly, due to their high & healthy fat and fibre content. Flaxseeds have high fibre content, and dietary fibre is a crucial weight-loss nutrient. A recent study revealed that a drink containing 2.5 g of flaxseed fibre helps to suppress hunger for more food.

Almonds

Almond is a rich super food that assists you to lose that excess weight. Protein, fibre, and monounsaturated fat contents are found in abundance in almonds and they facilitate in losing weight. The fibres in almonds cause you to feel full and nourished so that you stay away from unhealthy foods.

Grapefruit

A recent study revealed that consuming half a half grapefruit before meals may result in remarkable weight loss. Fat-burning ability of grapefruit usually comes from its fat-burning enzymes. With fresh grapefruit, you can even improve insulin resistance. Insulin is a fat-storage hormone which has different types of affects on a body.

Oatmeal

An oatmeal breakfast is an amazing choice for people who are attempting to slim down or maintain a healthy body. Oatmeal has beta glucan, a sort of soluble fibre which assists to scale back abnormal levels of fat in the blood. It gives better feelings of fullness and a reduced hunger.

Oranges

Orange is an out of this world super food that can wonders in weight loss. High fibre and Vitamin C present in the fruit play a significant role in igniting weight loss.

Salmon

Fish like salmon boosts body’s metabolism and burn fat quickly. Salmon is filled with healthy fats that are highly contributing to weight loss. Also, the high quality protein present in salmon additionally supports weight loss.

Top 8 Tips For Weight Loss

The secret to losing weight is simply to consume fewer calories than you burn each day. It looks simple! But in reality, losing weight is a little more complicated than simply counting calories. Protein sources, the choice of foods and cooking methods must also be taken into account. This is why it can be extremely difficult for a beginner to win the war of the regime.

If you are tired menus of alternative plans and seeing the same amount in numbers on the scale, then this article is just for you. Here is a list of 8 best nutrition advice for weight loss that will help you reach your ideal weight.

These are small changes that can generate massive results.

1) Choose fiber rich carbohydrates

In terms of weight loss, people often choose to reduce carbohydrates or increase carbohydrate and lipid lowering. But by reducing carbohydrates, you also reduce an essential macronutrient for weight loss. First, be aware that there are two types of carbohydrates, simple and complex. Simple carbohydrates are sugars that are a primary source of energy and complex carbohydrates are foods like rice or pasta that are low in sugar and sustained release of energy.

In terms of weight loss, choose foods low in calories and high in fiber which stall you for longer and keep you away from snacking junk. Choose whole grains (such as brown rice, wholemeal bread or oatmeal) and vegetables (such as lentils and beans).

2) Do not skip meals

If you think that skipping meals will do anything good for your diet, think! The reason for the low calories are only short-term plans is that you can not live and function properly with less than 1200 calories per day over an extended period. The human body has a very clever adaptation mechanism to preserve and survive. By skipping a meal, you’re clear to your body, “Do not spend too many calories.”

Your body understands this and will reduce its metabolism to defend against a reduced intake of calories. This means you will burn fewer calories than usual. In short, skip meals will have the opposite effect of weight loss you want.

3) No soft drinks

Soft drinks are a good example of what is called “empty calories”. In other words, solid foods of sugars that offer nothing more than instant energy. 33cl drink soda amounts to eat 6-8 tablespoons of sugar. Or 140 calories without vitamins or minerals as well.

4) Limit juice consumption

You may wonder why consuming fruit juice form would be bad for weight loss. Indeed, the fruits are full of important vitamins and minerals, but remember that they also contain calories.

A small orange contains about 10 grams carbohydrate (fructose). Consider for a moment: How many oranges it takes to make a glass of juice? Three or four. This means that a simple glass of orange juice contains 30 to 40 g of carbohydrates, which makes 120 to 160 calories for a single glass. Instead, choose to eat the fruit.

5) Have a cup of Tea or Coffee

Green tea and coffee have-burning properties of fats (and Theine Caffeine respectively). Research has shown that these two drinks reduce abdominal fat and improve body composition (* 1) (* 2). In addition, green tea contains polyphenols called catechins products that have anti-oxidant properties.

6) More Fat. Fewer Carbs.

This may seem counterproductive to eat more fat to lose fat but it works like that in nutrition. There are plenty of studies showing that diets low in carbohydrates are superior to low-fat diets. (* 3) (* 4) (* 5).

This is because your body will have more focus on more fat than carbohydrates to feed. If the glycogen stores in your muscles (the way carbohydrates are stored) are always full (because you follow a high-carbohydrate diet), then the body has no need to use fat as fuel.

7) Allow yourself a cheat meal weekly to boost metabolism

A cheat meal usually refers to a meal rich in fats and carbohydrates (Junk food in most cases) that break the usual plan of your diet. Have a weekly cheat meal can actually promote weight loss.

The body’s metabolism is generally reduced during a low-calorie diet. A cheat meal will ensure you burn calories at a higher rate. Just to make sure not to turn a meal into a cheat cheat Weekend week see a cheat, take care to provide the food that you eat. Indeed, it quickly becomes too indulgent about food as we lack.

8) Drink plenty of water

Water can not only reduce hunger but also helps reduce toxins and fluids stored in the body. Besides this, water has an important place in metabolism and is necessary for the proper functioning of the body. Without good water supply, none of the previous tips are useful.

Conclusion

These are small but very useful tips to get the calorie deficit needed to lose weight effectively. If you’re struggling to lose weight, start by first recheck your diet to be sure to choose the right foods. Then, make sure not to make any mistakes mentioned above.

Advantages OF Weight Training For Female Baby Boomers

With the onset or end of menopause, ladies will encounter changes fit as a fiddle, size and general vitality level. Ladies will most likely be unable to keep away from menopause, yet with the right practice program, they can dodge a portion of the physical changes that accompany it.

Exercise for Weight Loss

Consistent weight preparing can remove some abundance muscle to fat quotients, increment bulk and increment the metabolic rate. This implies their body will smolder calories at a quicker rate. Keeping in mind the end goal to shed pounds by acting alone, you have to blaze an abundance of 500 calories for each day or 3,500 calories for every week to lose 1 pound. I have had the best reaction with customers that practice a blend of viewing their caloric admission and working out.

The genuine measure of time it would take you to smolder each one of those calories relies on upon the amount you measure; you picked action and the force of activity. It is imperative to practice day by day. Go for 30 – an hour of activity for every day. Consistency is fundamentally on the off chance that you are truly genuine about shedding pounds. Steadily expands your power as you get all more physically fit.

Exercise for Your Bones

Battling bone misfortune is another awesome motivation to begin lifting weights. Ahead of schedule in the bone misfortune process, you may not see any signs, but rather in the end it can prompt broken bones, the distorting widow’s mound, loss of tallness and certain sorts of back torment.

All through life, your body loses bone. New bone develops to supplant lost bone. The rate of new bone development changes as you age. Youthful grownups achieve their pinnacle bone mass between the ages of 25 and 35. That is the point at which your bone is the most grounded. From around 35 years and more seasoned, bone mass gradually decays. A rate at which your bone decays can be minimized and osteoporosis can be preventable. A dynamic way of life, weight-bearing activity and appropriate eating can fundamentally back off the rate of bone misfortune.

Weight-bearing activity will help your whole body and help you keep up bone mass. Resistance practices keep up bones by fortifying the surrounding muscles. Building muscle quality will make you less inclined to damage.

It is vital to have the right quality preparing program that incorporates the greater part of the significant muscle bunches. For the abdominal area this incorporates the back, midsection, biceps, triceps and shoulders. For the lower body, the quads, hamstrings, calves and gluteus Maximus if all are focused on. What’s more, bear in mind the stomach and lower back muscles which can enhance stance alleviate lower back torment and help with regular developments.

Keep in mind to begin moderate and continuously increment your weights. I prescribe a few times each week, playing out every activity for no less than two sets for 10 to 12 reiterations and a 30 – 45 second rest in the middle of every set. Ensure extending is incorporated into the workout with every muscle bunch.

Be quiet with yourself. You won’t accomplish huge increases in the short-term. Practice should be a piece of your way of life, not only a transient action for a restricted time frame. You are never excessively old, making it impossible to begin working out. You choose how dynamic you need to be. The result of a dynamic way of life is absolutely justified regardless of the advantages. Ask any individual who is dynamic.