Posts Tagged ‘weight loss’

10 Effective Food Alterations for Weight Loss

FOOD ALTERATIONS

Losing weight demands so much effort from doing food alterations down to paying attention on what you’re eating. Sometimes, it can also make you feel like you are losing your mind for having no choice but, reduce your weight so you can live a healthier life and avoid diseases.

In order to make your weight loss journey happen naturally in a way that you’ll not feel so exhausted, we will introduce the 10 effective food modifications that are much more effective these days.

For you to be guided of what will be those acceptable food adjustments intended for dieters like you, you may refer to our random list below.

  1. Make it a habit to drink water before and after meal

This kind of technique is truly effective and you may take it from my experience. Drinking lots of water can make you feel full and end up consuming less food.

  1. Alter water’s taste into healthy flavors

If you’re struggling of drinking 8-16 glasses of water per day, then you must look for ways such as adding flavors on it, e.g. mint, pineapple, lemon, cucumber, ginger and any other fruits or veggies to improve its taste and feel refreshed.

  1. Consume vegetables for breakfast

Avoid stomach bloating by preparing healthy breakfast every morning. Veggies are low in calories, filled with vitamins and minerals, and are also a great source of fiber.

If you’re fond of smoothies, you can also have an alteration versions wherein you will add oatmeal, chopped spinach, and eggs.

  1. Choose the smallest-sized drink

This time, you need to adjust your usual beverage orders from the largest to smallest in order to avoid hundred calories consumption and make your diet work.

  1. Turn your oatmeal in to a savory one

If you’re thinking what to eat in the morning that is high in protein, you can make your oatmeal savory. The process would be the following:

– cook 1/3 cup of plain oats with one tablespoon of ground flax

– your favorite spice blend (garlic powder, ground ginger, paprika, and turmeric)

– milk (or unsweetened non-dairy milk) for a dose of protein

– add in grated zucchini for volume and extra fiber and top with a fried egg for extra protein

  1. Take carbs & protein for post-workout

Did you know that it’s good to consume carbs & protein during post-workout? That is because our body uses carbs as energy and protein will go to our muscles or any part of our body. If you have lean muscles, your metabolism will become faster.

You can try making a protein shake by adding a banana / frozen mango / slice pineapple and or peaches.

  1. Stick to between 3-5 hours eating schedule

When you’re on a diet, don’t ever think of skipping your meals instead, you must eat atleast small amount of meals and snacks to aid your metabolic rate. In order to help regulate your metabolism, appetite, energy and hormones, you need to follow the schedule of when to eat, and it is said to be between three to five hours because that’s the time of your true biological hunger attacks.

  1. Eat foods with protein every day

You need to eat protein because it can make you less attracted to eat unhealthy foods and may also alleviate your blood sugar. You can take a bite on rich in protein meals or snacks such as fish, chicken, lean meat, beans, turkey, and eggs.

  1. Enjoy veggie salad for dinner

By eating green leafy salad for your dinner makes you full and end up eating your main dish lesser. Take note that in preparing a veggie salad, choose the oil-based and not the creamy dressing to avoid too much calories intake.

  1. Keep the veggie, protein and carbs in order

It’s important to eat fiber-rich veggies first, second is protein and third is foods rich with carbs. This is a great technique in order for you to take plenty of nutrients from the first and second meal order, and will take less from the third one.

There are actually lots of healthy food alterations you can make that you can easily do around your kitchen. In fact, it’s all easy to follow and remember. The list I shared above are just some of the helpful food modification ideas you can refer.

Top 10 Summer Foods for Weight Loss

As you start to land on your age of 20’s, your metabolism becomes slow and an increase of number shows up on the scale.

Due to this alarming fact, you become anxious about gaining weight, especially when summer falls and you are planning to wear your bikinis (for women) and swimming trunks (for men), or perhaps plan for outdoor activities, yet you’re having a difficulty to catch your breath and makes you feel uncomfortable.

Admit it or not, I know you’re also one of those who wishes to consume foods that can do magic, wherein you can happily eat as much as you want and won’t even affect your weight. If you’re guilty and currently dealing with this embarrassing moment, then, you must not worry today!

summer foods for weight loss

As advised by Zidenberg-Cherr, “Eat foods that make you feel full and satisfied, and your body won’t want to consume as many calories, so you’ll ultimately shed stubborn pounds”. Pertaining to the recommended healthy foods that can help lose weight, you need to eat vegetables, fruits and whole grains.

There might be no magic foods mentioned, but there are summer foods that could help you lose weight. To specify those healthy foods you need to dig in, here’s our list:

  1. Watermelon

This watery-fruit contains fiber that binds and carries fat out from your body. And according to studies, it also comprises a great percentage of water that will make you hydrated and may increase your overall calorie expenditure. A fruit that’s perfect for summer!

  1. Cold Vegetable Soups

Just like watermelon, cold vegetable soups are also rich in fiber that can help diminish your appetite and calorie intake. Since soups mainly made-up of water, you can dig in a large serving without worrying about adding pounds to your body.

For the chilled soups to prepare, you can have Creamy Cold Cucumber Soup, Peach or Watermelon Gazpacho, Chilled Pea, Avocado, and Mint Soup, Chilled Mango Raspberry Soup, Creamy Vegan Corn and Red Pepper Blender Soup and more.

  1. Kale

This vegetable is one of the icon foods of good health. Kale consists of isothiocyanates that boost your body’s detoxification capability. It also contains vitamin A and tons of fiber.

  1. Summer Squash

I know you don’t have a problem in eating squash because this has been the favorite of many and mostly kids. This kind of veggie is a low-calorie food that can help you lose weight better, and contains dietary fiber.

  1. Strawberries

This healthy fruit is also packed with fiber and nutrients that are good for your body. Eating strawberries is also recommended because it can effectively help control your calorie intake.

  1. Tomatoes

This food is also a great source of water. Tomatoes are low in calories and carbohydrates, and produce plenty of nutrients. This veggie can also help you slim down and keep your calorie intake low.

  1. Spicy Salsa

Spicy salsas consist of fewer calories and veggies rich with nutrients. According to some studies and shown evidence of research, consuming spicy salsa can make you eat less because it’s consisted of Capsaicinoids, which are chemicals found in hot chili peppers. The chemicals also go to your fat cells and reduce abdominal fat.

  1. Avocados

This fruit is also nutritious as it contain a unique mix of healthy fats and fiber. Avocados are also low in sugar, low-calorie, vitamin-rich and full of important nutrients that can help dieters to reduce weight.

  1. Cucumbers

This vegetable is rich in minerals, antioxidants and vitamins. Cucumbers can also help you detox, and are effective for weight loss. What’s amazing about cucumbers is it also consist of polyphenol compounds, and as caused by oxidative stress, it can help on reducing the speed of ageing.

  1. Pineapples

Pineapple is a tropical fruit that contains two potent enzymes, and these enzymes can help metabolize your body fat and speeds up the digestion process.

For other summer foods that can help you trim your weight down are grilled vegetables, grilled seafood, raspberries, iced hibiscus tea, jicama, frozen fruits, grapefruit, and more.

As we all know, dieting alone won’t work well unless we also do proper exercise. So to aim your goal for summer, you must start to eat, move and live right!

3 Effective Tips in Maintaining Your Weight Loss

One of the biggest challenges a lot of us are facing while enjoying a new weight is how to maintain it. On the first few days or weeks, seeing the positive results of the diet gives us an ecstatic feeling. Whew finally, we’re losing weight accordingly after trying different programs! But suddenly it didn’t turned out well in the middle of the second or third week, you found your weight got stuck!

3 Effective Tips in Maintaining Your Weight Loss

Your confidence then starts to shatter and you found yourself sulking in the corner, wondering what went wrong for you to break the momentum of losing weight.

But before you wallow yourself in self-pity, you might want to reconsider reading these tips in order for you to maintain your weight loss and prevent gaining!

1. Develop a Reward System that Doesn’t involve with Food

One of the common mistakes we’re committing while losing weight is to reward ourselves with food the moment we hit our weight loss goal. While it is gratifying to treat ourselves with our favorite foods (also known as cheating days), we tend to forget about controlling our portions, hence, one of the main reasons for gaining the weight you’ve recently lose back!

Instead of rewarding yourself for a job well done with food, develop a different kind of reward system. You can reward yourself with buying and trying fitting clothes (which you were unable to do before)! Clothes are a great way in motivating yourself to continue doing the diet and lose weight! If you’re not fond of clothes, you can treat yourself to a movie, spa, or massage treatment. In this way, you will not be tempted into indulging with too much food.

If you can’t help but reward yourself with foods, at least be sure to only eat the phase-specific and healthy ones. In this way, you will not be tempted in unhealthy cravings and binge eating.

2. Stick with What Works

Have you ever find yourself losing more weight if you dance rather than doing cardio in Phase 1? Did you lose weight in eating sweet potatoes rather than eating brown rice as your source of grains? These little things are crucial to your weight loss. Try to notice what’s your body’s been telling you about your food intake. Stick to what works for a little while and drop those activities that make you uncomfortable.

3. Find a Weight Loss Buddy

It’s really challenging to lose weight if the people around you are dragging you down. When you’ve gained back your weight in the middle of the diet, the naysayers will probably attack you and discourage you in continuing your diet.

Instead of letting yourself be dragged down by the likes of them, surround yourself with a loving, and caring support group like the fast metabolism diet community. As dieters, we can relate to your frustrations totally. And because of that, we are your perfect buddy to encourage you in not giving up.

We will be here to remind you of your goals, your dreams, your desire. We will be here to encourage you in living a healthier lifestyle. We will be your accountability partner to remind you of your goal. To remind you how the fast metabolism diet works and help you determine what had gone wrong for you to lose track of losing weight.

Just like in life, you can’t expect everything to fall into places. There will be times where you’ll fall off from the weight loss wagon, met some struggles and challenges along the way, but what matters the most is your determination to pursue and finish the diet program. Remember that fast metabolism diet is a healthy lifestyle, and there’s nothing we ever wanted than to see you live a healthy life that you deserve!

4 Remarkable Benefits of a 15-minute Brisk Walk

One of the main reasons why most dieters can’t commit to a healthy lifestyle is because they’re not too excited with doing physical exercises. Why? Well, most of us are busy and we couldn’t find much time to hit the gym or even working out in our own very home.

4 Remarkable Benefits of a 15-minute Brisk WalkWhat our fast metabolism dieters didn’t know is that you don’t need to allot a huge amount of time, nor money just to have your exercise. A15-minute brisk walk can greatly contribute to weight loss.

What’s the catch? Walking is absolutely free, very doable, and not exhaustive. And I bet it wouldn’t hurt your busy schedule to dedicate 15 minutes of your time in exercising, wouldn’t it? If you really find it hard to insert workout to your schedule, we highly recommend brisk walking. Here are several benefits you get out of it:

Here are the top 4 remarkable benefits of a 15-minute brisk walk.

1. It can Aid in Weight Loss

Weight loss definitely topped our list on the benefits of walking. Walking is known to be the best exercise against gravity. Your abdomen, hips, and legs are working hard to maintain your balance, converting those fats into energy, and shredding some of your pounds in the process.

Although walking sheds fewer pounds than other types of exercise, establishing a habit of walking every day can help you lose weight consistently.

2. Helps Prevent Chronic Diseases

The regular pumping of your blood and heart as you walk has proven to lower your risks of high blood pressure, heart disease, and diabetes. Furthermore, walking strengthens your bones, preventing you from acquiring osteoporosis.

3. It helps you Clear your Mind and Unwind

Walking can help ease your anxiety, depression and boost your mood as it dissolves the stress in you. It helps your mind to focus on the scenery and situation at hand and increases your productivity.

It clears your minds and the moment you’re done walking, you are ready to face back your task in a refreshed and revitalized state.

4. It helps you Get Connected with Nature

When you take a walk outside, you are able to breathe fresh air, away from the artificial air you breathe inside your car or office.

You are able to focus all of your cognitive senses in the scenery before you, and what’s more? You get to receive the natural vitamin D from the sun’s gentle and warm rays. The peaceful and scenery outside helps calm your nerves and rekindle your connection with nature.

Walking has proven to be a simple yet a powerful workout to lose weight and promote a healthy lifestyle. So if you think of giving up the fast metabolism diet plan, think again. You can do a 15-minute brisk walk as part of your workout especially in Phase 1.

IARC’s Study Shows Health Risks on Red Meat Consumption

Recently, the Health Organizations and fitness enthusiasts are in hype about this important health news. The International Agency for Research on Cancer (IARC) has officially released the result of their epidemiological study on Red and Processed meats. After conducting a series of experiments and thorough research about this subject, the World Health Organization categorized the risks of consuming red meats and processed meats to be the same with the risks of smoking and asbestos.

IARCs Study Shows Health Risks on Red Meat ConsumptionThe red meat was categorized into Group 2a  which means that red meat are “probably carcinogenic to humans”. There is a limited evidence that its consumption contributes to colorectal, pancreatic and prostate cancer. While the processed meats was categorized into Group 1, which means “carcinogenic to humans”. Processed meats contributes to colorectal cancer. Experts concluded that an average of 50 gram daily consumption of processed meats increases our risk in colorectal cancer up to 18%. Aside from this, processed meats contains nitrites and nitrates. These chemicals are toxic as our body converts these chemicals into carcinogens, which increases our risks on acquiring cancer diseases.

processed foodsAfter this study was made public, the Whole Foods Market started to recall their bacon, hotdogs and among red meat products in response to this pressing issue. The U.S. Residents, however, are not surprised with this study. United States is long known for our campaign against the use of chemicals, pesticides and GMO foods, and the promotion for organic farming.

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The Community’s Stand:

As a community that is known for living a healthy, conscious life, this news doesn’t really surprised us at all. As dieters, we’ve learned how to be picky with our foods and double check the ingredients of the items we’re buying. We choose to consume the cleanest food options as much as possible. This study only gives us more reason to quit GMOproducts and instead promote organic living. How about you? What is your opinion upon hearing the news? Share your thoughts with us through the comment section.

Tips on How to Handle your Hunger Management

One of the most important issues we’re dealing while we’re in the fast metabolism diet, or any other diet programs, is hunger management. Even though we’re eating 3 meals and 2 snacks a day, there are some who find themselves still getting hungry easily. The tendency is whenever we’re hungry, we are tempted to just grab the foods next to us which could be unhealthy. Situations like this can surely impede our weight loss journey.

Tips on How to Handle your Hunger Management

What could be the reason behind this? Why do we find ourselves getting hungry easily and craving for something else when we’re already feeding our body with the healthy foods it needs?

In this section, we will address the factors behind this underlying issue and provide tips for a proper hunger management.

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  1. It’s All In Your Head

Do you have that one moment where you are watching a TV show with actors and actresses enjoying that delectable, mouthwatering burgers and fries and suddenly you found yourself salivating and want to indulge to these foods? In moments like this, you are not really experiencing some physical hunger. It’s just your mind playing tricks on you and triggering your cravings. In this situation, it is very helpful to know the difference between your actual, physical needs vs. psychological needs.

Tip: The great way to deal with this is to divert your attention away from food. We encourage engaging with physical, productive activities like jogging, walking, outdoor activities, or even reading a book. Instead of watching TV where the craving temptation on unhealthy foods is at its peak, practice doing the other activities and hobbies you love that doesn’t involve foods.

water glass

  1. Filling Up

Before you give in to binge eating in order to physically sate your hunger, try to have a glass of water first, it will make you feel fuller. Often times we confused physical hunger with thirst. Staying hydrated is important so that our brain and body can function properly. Drink water before your meal, or if you’re feeling hungry and wait for another 10 minutes to see if you’re still feeling hungry or not.

veggies

  1. Eat More Veggies

If you are still feeling hungry after doing the first two tips above, then it’s time for you to fill up real food in your body. Eat phase-specific veggies. You can make a salad or dressing out of it. And remember, it is completely fine to eat lots of veggies! There’s no limit to it, and you can eat it anytime you want! So go ahead and fill that tummy with the yummy goodness of your veggies.

nuts

  1. Go with Nuts and Seeds

Hungry on phase 3? Well you have a good option, you can go with nuts and seeds as they are healthy fats. They contain special nutrients that signals your tummy that you are already full. It gives you a nice, relaxing and satisfied feeling after your meal.

Before you give in to binge eating and unhealthy cravings, it is important to identify the reason behind your hunger. We hope these tips we shared will help you handle your hunger management and stay on track on the fast metabolism diet program.

How Your Mindset can Affect your “Fat Gene” and Weight Loss Goals

There is nothing more disappointing than to hear that most of us have inherited the undesired genes that is the reason/culprit to unhealthy body that we have. Most of us would blame it to the genes we got from our ancestors/family. If your family have a history of Diabetes, Hypertension, High Blood Pressure and among other mortal diseases, then you too are most likely to inherit this “gene”.  You are lead to believe that like your ancestors, you will inherit the fat gene, you are likely to be overweight and inherit these chronic diseases. A depressing thought, isn’t it?

But this new study shows that inheriting a “fat gene” may not be as bad as you think.

How Your Mindset can Affect your  Fat Gene and Weight Loss Goal

Scientist discovered that there are over 30 potential genes on 12 chromosomes that affects our genetic composition that results into having an expanding waistline, or having a fat gene. The study was conducted on nearly 10,000 people. The study shows that the people who think they have inherited this fat gene turns out to be obese, even with those people who didn’t actually inherit this obesity gene in their DNA.

In another study conducted by the Researchers from Texas tech, they found out that the people who believed they had an obesogenic genes gain more weight than those who didn’t. This is because it was already planted in their mind that it is useless to make efforts in losing weight if they are already destined to be obese because of the inherited genes . From this mindset alone, they are more inclined into unhealthy habits– eat fewer fruits and vegetables, eat more processed and dine out foods, skip exercises and workouts. Making their own self belief into a self-fulfilling prophecy.

If we try to comprehend both study, they are concluding the same thing. Obesity epidemic is not entirely triggered by your fat genes, rather, it is solely triggered with your mindset. This conclusion is supported by a past Danish study that showed we can “turn off” this fat gene and falsify the statement “genes are our destiny“. They found that once exercise was added into the routine of inactive people who carried “fat genes” have their BMI and weight lowered than those active people who didn’t inherit it. The more you work out, the more you can change your destiny.

So instead of dwelling in these negative thoughts and making excuses, start fighting this epidemic. Change your mindset and start living a healthier lifestyle.

Tips to Alleviate Your Headache from Caffeine Withdrawal

At the beginning of the diet, we’ve been warned not to consume coffee. Aside from the fact that coffee is one of the great metabolism killer, it increases our stress levels that contributes to weight gain. That’s why it is a big violation when you try to sip one while trying to lose weight.

Tips to Alleviate Your Headache from Caffeine Withdrawal But to most people who treated coffee as part of their everyday lives, it is easier said than done. Giving up caffeine is absolutely tough! We often experience severe headaches during the caffeine withdrawal phase. But with sheer determination and persistence, we can definitely overcome the horrible symptoms of caffeine withdrawal and be energized throughout the day with the help of these tips that will remedy or alleviate your headache from caffeine withdrawal.

  1. Make use of Herbs and Spices

During the first few days of your caffeine withdrawal, you can indulge yourself with spices and herbs that will help you alleviate the severe headache you’re experiencing. You can add cinnamon, feverfew or Gingko Biloba on your morning smoothie.

  1. Divert your Attention

Instead of drinking coffee, you can divert your attention into doing a healthier activity. An example for this is to drink plenty of water, instead of drinking coffee. The FMD Book recommends you to drink water half of your weight in ounce. Another thing is to eat good carbohydrates, such as brown rice, quinoa, and oatmeal. These are healthier options than drinking coffee, and it also helps relieve the stress level in your body.

  1. Get plenty of sleep

The lack of sleep causes your stress level to rise. Due to that, you will crave for coffee to help you sustain all night. Getting plenty of sleep will help you keep away from drinking coffee. You’re also giving your body a chance to properly nourish itself when you’re sleeping!

  1. Replace the Ritual

For those who couldn’t help themselves and crave for something to drink in the morning, here are healthier alternatives you can drink:

  • Pero — a mix of malted barley, chicory and rye — is one of the best. It comes as a powder; you simply add hot water (along with almond milk and/or stevia if you like).
  • Cafix (made of barley and chicory) is also popular. It also comes as an instant powder.
  • Celestial seasonings produces a coffee substitute called Roastaroma that comes as a tea bag
  • Some people swear by roasted dandelion root as a coffee replacement. Traditional medicinals makes one that comes as a tea bag
  • Herbal teas

Note: If you can’t really help yourself and intensely crave for coffee, your best option would be “organic decaffeinated coffee”. However, keep in mind that there is still caffeine in this one.

  1. Stop Drinking Coffee for Good

The best tip we could give you is to stop drinking coffee for good. When you’re already in the fast metabolism diet maintenance, do you really want your metabolism and body to get ruined by drinking coffee again? Certainly not, right? And you’ll realize that life is getting better than when you’re drinking coffee. It will keep you energize and free from stress.

Breaking the habit of coffee drinking is hard but with conscious effort that we practice daily, little by little, we will eventually get rid of it. It will take time to gradually see results upon disciplining ourselves but we will get there! We will heal our metabolism and lose weight.