Archive of ‘Weight Loss Tips’ category

4 Effective Exercises You can Do on your Desk

Everybody is aware that aside from healthy eating, exercise is crucial for our overall health and well-being. Physical activities such as exercise helps in repairing our muscles and burning fats, to transform it into an energy.

4 Effective Exercise You can Do on your DeskHowever, it is easier said than done. With our hectic schedules and personal appointments, its is sometimes hard to make a room for exercise. Not to mention we are primarily living a sedentary lifestyle. Sitting for 8 hours in the office makes us feel sluggish and tired. This, in turn, discouraged us from committing a workout regimen.

But did you know that you can turn this circumstance into your favor to promote physical activity and more body movements? Yes! There are some quick and easy exercises that you can do in your office (even at your desk) while working!

In this blog post, we will learn these mini work-out you can perform at the office to help you become fit without interrupting your hectic schedule.

1. Exercise your legs

Your blood circulation is greatly affected when you’re sitting for a longer period of time, especially in your legs. Let’s correct the blood circulation by doing this exercise.

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While sitting at your desk, slowly extend your legs and try to reach down toward your toes. Keep it for a few minutes and repeat the process as many times as you can.

2. Chair Squats

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Chair squats are beneficial for your entire body. It helps you ease the pain on your lower back, quads, and it tightens your buttocks. To perform this exercise, you need to stand 6″ in front of your chair and slowly lower yourself down until your butt touches the edge of your chair. Pop back up and repeat the exercise whenever you can.

3. Wrist stretch

Aside from the possibility of hurting your lower back from sitting all day, I bet your fingers are also tired from all the typing tasks. This exercise will help you ease the pain and numbness you’re feeling with your hands. The following are the steps in performing the exercise:

  • Extend your arm in front of you with your palm down.
  • Bend your wrist, pointing your hand toward the floor.
  • With your other hand, gently bend your wrist farther until you
  • feel a mild to moderate stretch in your forearm.
  • Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

4. Walk to the stairs as you go on floors

Instead of taking the elevators and escalators, take the time to walk on the stairs as you go on floors for your work routine. This is a great walking exercise and keeps your metabolism on fire.

Conclusion:

No matter how busy you are, the fast metabolism diet community firmly believes that we can find a time to be more physically active in our own little ways. Instead of stressing yourself from failing to perform your phase-specific exercise, seize every moment and turn it into an opportunity to move your body.

Q & A: Addressing Top 50 Fast Metabolism Diet Questions

Living a healthy lifestyle is a choice that we get to make on a daily basis. The challenges and temptations are rampant in our society but at the end of the day, it all boils down to the choices that we make.

Q & A Portion Addressing Top 50 Fast Metabolism Diet Questions

Hence, being able to make an INFORMED decision/choice is one of the key factors in making our diet plan work. Forgetting the basic rules in weight loss is a big no-no. And so, we’ve compiled these top 50 specific questions raised by our dieters that will serve as a refresher on how the fast metabolism diet plan works.

1. I found myself gaining weight in Phase 3.

Try using starchy vegetables instead of grains. Substitute sweet potato, beans, or winter squash at dinner instead of rice or quinoa.

2. Can I have RAW (no other ingredients added) honey, agave, and maple syrup as my sweetener?

The only allowed sweetener during the fast metabolism diet plan is stevia and xylitol. You can use other raw sweeteners in maintenance.

3. Can I start Phase 1 on any day?

Absolutely. Starting Phase 1 on Monday is only a typical guide for our meal map. You can start at any day you want.

4. I am feeling hungry all the time! What should I do?

You can consume phase-specific vegetables and increase your water intake. Water keeps you full and is great in helping you control that pesky over-eating urges.

5. How to control binge eating and cravings after lunch and dinner?

Divert your attention elsewhere other than eating. Read a book or play an instrument. Here are some great tips on how to control your unhealthy indulgence.

6. Fruit contains sugar. Should I eat it?

Yes, you can eat it raw, fresh, or frozen (not dry). Just don’t drink it in the form of juice.

7. Why does kale taste so gross but everyone raves about it?

You have to “massage” it.

8. What’s the deal with celebrities cutting dairy and losing so much weight?

Lactose can cause bloating.

9. Smoothies or juices?

Go for smoothies. Juices can spike your blood sugar quickly.

10. Can I eat all types of fish?

No. Avoid eating tilapia, catfish, and swordfish as much as possible. They are farmed and are primarily fed by antibiotics and soy.

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11. Is coffee good for me?

No. Avoid coffee as much as possible. Here are healthier coffee alternatives. 

12. Is wheat bread always better than white?

No. They still contain gluten. Go for sprouted wheat bread instead.

13. Margarine or butter?

Neither. It is always better to go for olive oil (in Phase 3).

14. What’s the first thing I should do when I wake up?

Eat your breakfast or snack 30 minutes within waking up and drink a glass of water.

15. What’s the healthiest nut to eat?

Walnuts.

16. Should I eat the yolk?

It is recommended to eat the yolks only on Phase 3.

17. Can I eat beans?

Of course! You can substitute beans (or other legumes) for meat, especially if you’re a vegetarian.

18. Which is healthier, chicken or turkey?

Turkey. Click here for healthy turkey recipes.

19. Any tricks to get my kids to eat vegetables?

Here are some tips to encourage your kids in eating veggies 

20. What can I add to my smoothies to make them healthier?

Healthy fats like avocado, chia seeds, and flax seeds.

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21. Which oatmeal should I eat?

Go for steel cut oatmeals. No instant!

22. Cacao or Cocoa? Which is which?

Cocoa is just another term for cacao. They are basically the same!

23. Can I have my cheat day?

If possible, no. But if it’s inevitable to attend parties and special events, apply these tips to minimize its effects in your metabolism. Remember that moderation is the key.

24. Should I take my vitamin supplements?

Yes, you can take them while you’re on the fast metabolism diet. However, you need to remember that nothing beats a healthy diet. Your supplement intake should go along with healthy diet and exercise.

25. Can I drink an alcoholic beverage?

Like coffee, alcohol is a major metabolism killer. If possible, avoid it. If it’s inevitable, your best option would be organic sulfite-free red wine. Here are some tips for dealing with alcoholic drinks 

26. I am confused regarding the protein/fat in Phase 3. Do I have to eat either one or both?

Both.

27. I messed up! Should I start over?

You don’t need to. Move on and get back on track during your next meal/snack.

28. I am a vegetarian/vegan. What can I use as a replacement for meat in Phase 1 and 3?

You can substitute it with legumes. Here are healthy tips for vegetarians.

29. Are veggie chips healthy?

No.

30. True or false: Chocolate is actually healthy?

Only if it’s 70%+ cacao. Check out our mouthwatering chocolate recipes.

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31. Soup or salad?

Soup. Vegetable soup!

32.  What’s the deal with BPA?

It’s like dosing with estrogen. Go for BPA free water container. 

33. Is fresh fruit healthier than frozen?

No. Frozen is usually better.

34. Pinto, navy, kidney: Are all beans the same?

Darker beans mean more nutrition.

35. What’s is the condiment that I should keep?

Mustard

36. What’s the single most important healthy resolution I can make?

Eat less sugar.

37. I can lose weight in the summer, but I regain it in the fall. Help!

To get back on track, try to think about how you lost the weight in the first place. “Whatever worked for you then will probably work for you in a maintenance phase,” says Jenna A. Bell Wilson, Ph.D., R.D.

38. What kind of water can I drink in Fast Metabolism Diet?

The best choice would be a natural spring water. You can have Seltzer or Perrier water after you’ve met your water requirement.

39. I am having a severe headache as I started the diet.

You are most likely having a caffeine withdrawal. You can apply these tips to alleviate the pain you’re experiencing.

40. How about a few more days?

If you’re still having headaches after a few more days, it might be caused by sugar craving. Check out these remedies to fight intense sugar cravings.

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41. I am craving for pasta! What can I substitute for pasta?

You can have brown rice pasta and quinoa pasta for Phase 1. Quinoa, Kamut, buckwheat, and spelt or sprouted pasta.

42. Is salmon allowed in each phase? I thought only in phase 3 since it only lists smoked salmon nitrate free in all phases

Only Smoked Salmon is allowed in Phase 2. However, you get to enjoy a little bit of freedom when you reach phase 3 as you can chow on any Salmon dish when you reach this phase. All must be nitrate-free though.

43. Are meat portions measured as raw or cooked?

Raw.

44. Is v8 juice allowed in the diet? It’s not a fruit juice.

Any kind of juice is not allowed in the diet.

45. The recipe I want to cook has ingredients that are not allowed in the diet. What should I do?

You can find a substitute for the ingredients that are allowed in the fast metabolism diet here.

46. What is whipped cream composed of?

Egg whites and almond/coconut/rice milk (depending on your Phase).

47. Is tahini allowed in the diet?

Only in Phase 3.

48. Is there a difference between the various Phase 1s throughout the four weeks? (Same question for other Phases)

No. It is still the same phase. But you can vary your foods and exercise every week as long as it is still phase specific.

49. Is there an android version for the fast metabolism app?

The android app for the fast metabolism diet is now available! Get it on Google play.

50. Where can I get some delectable and healthy recipe ideas?

Browse our Pinterest page for healthy and delectable fast metabolism diet recipes.

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4 Easy, Delectable and Healthy Recipes For Your Kids

There is nothing more fulfilling than to see yourself and your family embarked together on a journey towards a healthier lifestyle. What better way to begin this journey than to encourage our loved ones to start eating healthy food?

 

4 Easy, Delectable and Healthy Recipes For Your Kids

But encouraging our kids to eat healthy food can be challenging since they prefer to eat junk foods. How then do we inspire and encourage them to eat healthy foods?

We present these four (4) delectable and healthy recipes that your kids will surely love!

And what’s more? They are incredibly quick and easy to make! You won’t need to worry about finding the time to prepare these dishes.

1. Zucchini Pizza Bites – Phase 1/3

If your kids are craving for pizza, zucchini pizza bite is a perfect and healthier alternative. These “bite-size” pizzas are designed to make eating fun and will surely keep your kids coming back for more! This is also an awesome dish to prepare as an appetizer during parties. Here’s a quick look on how to prepare the dish:

Zucchini Pizza Bites - Phase 1/3

Ingredients:

  • 1 Large Zucchini sliced into rounds
  • 2 Tbs tomato paste (of you can substitute with 1 can or 28 ounces of crushed tomatoes)
  • 2 leaves fresh basil, sliced
  • ¼ tsp oregano, dried and any other herbs or spices you desire
  • 1 ½ brown rice cheese (for Phase 1) almond/cashew cheese (for Phase 3) – grated or small slices

Instructions:

  • Preheat the grill to medium heat.
  • Slice the zucchini about 1/4″ thick, discarding the ends, and pop on a baking tray lined with aluminum foil
  • Smear on some tomato paste with the back of a spoon, add the herbs, sprinkle with grated or sliced cheese.
  • Pop under the grill for a few minutes (no more that 5) until cheese is melted. Yum!

2. Watermelon Cake – Phase 1

Who says cakes can only be made from fine flour, sugar, butter, and other unhealthy ingredients? Perish the thought! Eating cakes can be healthy whenever you want it to be! Try this watermelon cake which only consists of healthy fruits and delectable whipped cream!

Watermelon Cake - Phase 1

Ingredients:

  • 1 whole 5 kg (11 lb) seedless ripe watermelon
  • 1/2 cup of heavy whipped cream (made from egg whites and rice milk)
  • Strawberries and figs
  • Berries (raspberries, blueberries, blackberries)
  • Other Phase 1 fruits you want to add!

Preparing the Whipped Cream:

  • Mix equal amounts of egg whites with rice milk to make a low-calorie heavy cream substitute. Mix the ingredients until there are no more lumps in your mixture.

Directions:

  • Place the watermelon on a large chopping board. Slice the top and bottom of the melon to create a flat top and base.
  • With the melon standing on one end, remove the rind, including the hard white flesh. Alternatively, you may like to cut the rind off in sections and trim to achieve the same cylindrical appearance.
  • Pat the cake dry with paper towel, place it on a cake stand or serving plate and set aside. Cut some of the strawberries in half lengthways and pile it to make a sturdy layer.
  • Now add the fig halves – they look best face-up and on a slight angle. Fill any gaps with strawberry halves, raspberries and other fruits you want to include in your cake.
  • Pour your heavy whipped cream to smooth the surface of your cake. Refrigerate until ready to serve. Enjoy eating!

3. Spiced Oven-Fried Sweet Potatoes – Phase 3

Choosing a healthy lifestyle absolutely does not mean we are forbidden to indulge ourselves with our favorite food.It simply means, we need to prepare a healthier option for it.

Spiced Oven-Fried Sweet Potatoes - Phase 3

So for the fries-lovers out there, this Spiced Oven-Fried Potatoes recipe is the perfect deal!

Ingredients:

  • 3 large sweet potatoes
  • dash of sea salt
  • 1 sliced garlic cloves
  • 1 teaspoon of chili powder and dried oregano.
  • 2 tablespoon of olive oil

Instructions

  • Preheat a rimmed baking sheet in a 450 degrees F oven.
  • Cut 3 large sweet potatoes into wedges and toss with salt and 2 tablespoons olive oil
  • Arrange cut-side down on the hot baking sheet. Roast until golden brown on the bottom, 30 minutes, then flip and sprinkle with 1 sliced garlic clove and 1 teaspoon each chili powder and dried oregano.
  • Roast 15 more minutes. Serve with lemon wedges.

4. Non-Dairy Cheese Popovers – Phase 3

These cheesy, fluffy little bites of Non-Dairy Cheese Popovers make a savory party appetizer or snack that is totally mouth-watering and super healthy too! Get the recipe here.

Non-Dairy Cheese Popovers

With these incredibly easy and delectable recipes, you’ll be ensuring that your kids are eating healthy and the grandest part is, they won’t be complaining about it.

Food Personality: How Does It Affect Your Weight Loss Goals?

HOW YOUR FOOD PERSONALITY AFFECTS YOUR WEIGHT LOSS

Have you ever wondered why your weight wouldn’t budge no matter how you religiously follow the rules of the diet? Your food personality might be the culprit behind your weight plateau. So let’s examine how food personality affects your weight-loss goals.

What is Food personality? It is your intrinsic trait that defines how you act and response towards food. Most often you are not aware how it can do damage to your body. How? Let’s try to find out.

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View larger Infographic here.

In this blog post, we will help you identify what food personality you possess and what we can do about it so it won’t hinder to achieve the ideal weight. Here are recommended solutions in dealing properly your food personality.

1. The Emotional Eater.

These are the people who solely depend on foods when they are triggered by emotional distress. If they are stressed at work, they eat. If they are depressed from not achieving a certain goal, they eat. If they are happy, they eat.

Solution:

Identify what triggers you into giving in emotional eating. When do you feel like you’re eating the most? After you arrived from work? Is it during midnight? After a tough exercise? List down these circumstances in your food journal.

The next step is to list down all the activities that you love aside from eating. This will help you develop some strategies in diverting your attention when you’re emotional eating is being triggered. Instead of resorting to eating when stressed out, do other sort of activities to calm your nerves like reading a book or drawing. Read more about emotional eating here.

2. The Easy Goer Eater

This food personality pertains to people who workout like crazy and eat healthy foods religiously during weekdays or also known as “fitness days”, but binge and cheat like there’s no tomorrow when it’s their day off. They fear to be left out from their social circle when they said “no”.

Solution:

Moderation is the key for Easy Goer eaters. When attending social events and gatherings, try to ask yourself “Do you need to indulge yourself in unhealthy foods because of peer pressure?” “Do you really want your hard work for the past days go in vain because of your social peers?”

Remember that it’s alright to indulge yourself in these type of foods on some occasions, but you need to control yourself and practice moderation. Try to limit your consumption on party snacks and drinks.

3. Insatiable Eater

These are the people who never stops eating whenever they see foods, even if they’re not hungry. They certainly lack the self-discipline when it comes to eating.

Solution:

Keep a journal with you and log in all the foods you ate for the day. This will help you analyze how much food you’re eating and choose between what foods you need to prioritize on eating to achieve optimum health and what foods to drop.

Aside from that, it is recommended to eat slowly and savor the taste of your food. Chew your foods properly and you’ll be amazed how you can get full with only eating the proper amount of food your body needs. Don’t overeat, in short.

4. The Nibble Eaters

This food personality pertains to people who eat small portions of food, but eat all day long! They most likely eat every now and them out of boredom. curiosity, or nervousness. Oftentimes they didn’t realize why they are not losing weight (after all, their portions are too small!) yet they fail to notice that they’re eating all day long!

Solution:

Just like the insatiable eater, you need to keep a journal with you but this time, pay special attention to how many times you eat, as well as when do you feel like eating. Are you having a frequent nibble and bites in the afternoon? or at midnight? Record these events and strategize your meal map to control yourself from eating all day long.

Another tip is to take bigger meals during your breakfast, lunch. and dinner. In this way, you will feel fuller and reduce the times of frequent eating.

5. The Fast Food Eater
The people who have a fast food personality are those who simply don’t have time to cook their foods because their schedule is usually packed 24/7. They are prone to eating at fast food chains all the time because they find it more convenient to order in just seconds away rather than cooking foods for themselves.

Solution:

Take a planner with you and list down all the activities you need to attend throughout the day. Find some “vacant time” in your schedule and insert preparing for foods or packing for it. You can also cook your meals in advance so that you’ll just have to reheat them first thing in the morning. In that way, you will keep track on staying healthy without ruining your hectic schedule. You can read more tips on how to lose weight despite your hectic schedule here.

6. Multi-tasker

Last but definitely not the least in our food personality list are the multi-taskers. They are who claimed they can do one or more things at the same pace. These people tend not to mind how much they’re eating because their attention is being drawn elsewhere. They didn’t realize how much damage they’re actually doing to their body.

Solution:

Drop everything else you’re doing when you’re eating. Try to concentrate on eating food and savor its taste. You’ll be amazed how much you’re actually overeating when you focus on listening to your body while eating.

Let us all be conscious about our eating habits and try to fix them to achieve optimum health and well-being. How about you? Did you identify your food personality yet? If not, take the food personality quiz right now!

5 Healthy Tips this Winter Season

Most of us dreaded the Winter season because it impedes us to do our daily routine and most often, it left us with no choice but to stay indoors. Winter not only destroys our exercise routine but, it can also be awful in terms with our skin, nails, and hair. Not to mention most of our favorite fresh foods are scarce during winter. These challenges can be overwhelming as we continue our fast metabolism diet journey. How do we overcome this seasonal challenge?

5 Healthy Tips this Winter Season

In this blog post, we give you 5 healthy tips to survive the Winter season and what to do when you a flu strikes.

1. Have a Proper Hydration

Because of the coldness we felt during the Winter season, we tend to drink less water. But what we don’t know is that we need to drink water as much as we need on summer. Our skin is very dry during the winter season, so it’s important that we properly hydrate ourselves.

Stay with your routine of drinking water half of your body weight (in ounces) per day and add a lemon or lime for some variation. Read more about benefits of drinking water here.

2. Exercise regularly.

You might feel incredibly lazy in physical activities like workout because of the gloomy weather, but that’s not an excuse to skip your workout. If you cannot run outside, run on a treadmill instead. If you don’t have a treadmill, turn on your speaker and go dance! Your workout will become a whiz before you even realize that you’re now sweating profusely! Be creative and find ways to exercise indoors.

3. Eat and Embrace Winter Veggies

Don’t get discouraged if you are not able to eat your favorite veggies this season. It’s a perfect time for you to start exploring new and delicious veggies for a good diet. You can try Jicama, Kohlrabi, Endive, and Spaghetti Squash.

4. Indulge with Soups

Get the amazing benefits of soups this Winter season! This is the perfect opportunity for you to demonstrate your delectable soup recipes and warm our tummy and heart. Season it with herbs and spices to add more aroma and taste. Make your place smelling good with this. Check out our soup recipes here. You can pair it with a cup of your favorite hot chocolate in Phase 3, or herbal teas in any phase.

5. Sleep Longer

Did you have problems achieving your ideal sleeping time? Winter season is the perfect time to get a good night’s sleep. Our body naturally responds to the environment’s darkness and gloomy weather, making you feel tired and sleepy. So instead of fighting it, give in and relish a good night sleep.

Winter season can be tough for our fast metabolism diet journey, but with sheer determination and persistence, we can overcome it and enjoy this season while keeping ourselves healthy.

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