It’s almost impossible to keep up with all the different diets that come in and out of the spotlight each month, and with the emergence of numerous Instagram and YouTube healthy eating ‘gurus’, it can be hard to distinguish between informed nutritional advice and fad diets. Here are six questions you should ask before embarking on any weight loss plan to help you determine if it will be effective and, most importantly, safe for you…
Not sure school has anything to do with how I am motivated NOW & how I dont get a buzz from exercise NOW. I used to do every sport under the sun at school & was super fit. Plus when you’re young you have that energy & metabolism to not need to go to a gym.
It’s been scientifically proven that listening to upbeat music during exercise helps you work harder and enjoy both the workout and the music more. (2) Plus, it can help pass the time during a particularly intense part of your workout.
Develop a meal plan. Choose meals that have a healthy balance of vegetables, fruits, whole grains, good fats, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
Excellent article/blog. Entertaining but informative. I’ve been struggling for a while especially with motivation, despite having too many situations where one alone should have been enough motivation and it wasn’t. I write a blog (https://daniellereaume.wordpress.com/) about my weight loss journey, including the struggles and I hope you don’t mind but I posted the URL to this blog to share with my readers. Thanks, Steve. 🙂
People often argue that performance is affected when on a keto diet, but that’s not true. Well, not in the long run. In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.
Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet. It’s usually occurring in the morning or at night, but it’s a pretty minor issue overall. It’s a sign that there’s a lack of minerals, specifically magnesium, in the body.
“Every day, break a sweat, even if just for a few minutes—a bit of exercise is better than getting none at all. Regular physical activity and exercise is one of the best long-term solutions to weight maintenance.” — Dan Roberts, celebrity trainer and creator of Methodology X
At this age, you need to focus more on exercising other than dieting. Continue eating proper meals with all the key nutrients. However, cut out all the junk food, including pop drinks, chips, candy etc. And remember, if you want to lose 20 pounds, take it slowly; your body is still changing at such a young age.
Most diets barely discuss herbs, but adding in some healthy herbs to whatever eating plant you’re on may be just what you need to lose weight fast! Studies have shown that herbs like cayenne pepper, turmeric, cinnamon and dandelion may all help promote weight loss. (7)
To lose a pound a week, knock 500 calories out of that diet per day. If you want to lose half a pound a week, knock 250 calories out of your diet per day. It might mean one less snack, ordering a smaller lunch, or cutting back on soda (liquid calories are BRUTAL). Note, if you track calories for a few days and you don’t lose weight, you’re probably underestimating or underreporting how you much food you eat.
Aim for filling at least half of your plate with non-starchy veggies like asparagus, peppers, broccoli, cauliflower, mushrooms, spinach, kale, cucumbers, and more. This is a great idea for everyone’s health, not just people wanting to lose weight.
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In the 1950s, Ancel Keys (of K ration fame, lived to age 100) found a link between fat in the diet and heart disease. Later research found that it was saturated fat that was linked to heart disease. Eventually, the researchers concluded it was trans fats or fake fats that caused heart disease…in a big […]
By choosing this person, you are owning up to your responsibility in sticking with your weight-loss plan. If you have chosen well, your friend will have your best interests and health at heart and she will not allow you to give up. She will also remind you of your slips, StartYourDiet.com notes.
Heavy metals such as lead, mercury, aluminium, arsenic, cadmium, are natural metallic elements (with high atomic weight) but over the years, multiple and intense use of these metals in agriculture, medical, cosmetics and other industries have caused high concentrations of these in immediate human surroundings. This accumulated environmental pollution is now part of our everyday […]
Getting out of the comfort zone can be the hardest thing you have ever done because it means setting down your ego, walking up to a perfect stranger and asking for help. It means asking a lot of questions in a group setting when you would rather hang back and mimic it or worse- fake it. It means focusing attention away from the group, where we are all comfortable, and on to you. It is uncomfortable. But it is do able. If you can build some mental toughness. Your body can achieve much more than you think you can. If you can get that pesky ego out of the way.
Long story short: decide what method works best for you based on how radical of a change you’re chasing. Just don’t overdo it – small permanent successes will beat out massively ambitious failures 100 times out of 100.
Believe me, this really works! Because the same serving of food looks like less food on larger plates, trick your brain into eating less by serving your main dish on salad-sized plates instead of dinner ones. (8)
… that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead, especially if you show signs you’re eating too much sugar. Look for sugar-free varieties of foods such as ketchup, mayonnaise, salad dressing, and these other foods with way more sugar than you realize. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories. Sounds impossible, but you can actually learn how to give up sugar without missing it.
Doctors consider 40 inches to be too high for men and 35 inches too high for women. A high waist circumference is known as abdominal obesity. It can be a sign of metabolic syndrome. This is a group of conditions that increases your risk of a weight-related illness. It can lead to type 2 diabetes or heart disease. Your doctor will diagnose the syndrome if you have at least 3 of the 5 conditions listed below.
“If I had to pick one food for weight loss, I would choose oatmeal. It’s a whole grain, high-fiber carbohydrate that sticks to your ribs, so it keeps you full and satisfied. Eating it also leads to a slow rise in blood sugar, which has been shown to keep insulin levels from spiking, leading to less fat storage. The key with oatmeal is how to make it so it’s not a calorie bomb. I recommend making it with nonfat milk in place of water, stirring in chopped raw nuts or natural nut butter, and topping with fresh or frozen fruits. If you need some added sweetness, a drizzle of maple syrup should do it. — Jessica Fishman Levinson, MS, RDN, CDN, culinary-nutrition consultant and founder of Nutritioulicious
“A study by David Jenkins, MD, PhD—the University of Toronto pioneer in low-glycemic eating — demonstrates that eating small portions at frequent intervals is good for your health in a number of remarkable ways. Within the study, they found that people who ate every three hours reduced their blood cholesterol by over 15% and their blood insulin by almost 28%. That’s key, because in addition to regulating your blood sugar level, insulin plays a pivotal role in fat metabolism, inflammation and the progression to metabolic syndrome. When your body produces less insulin, you’re much less likely to convert dietary calories into body fat.
Keep it straightforward and strict. You usually see better results in people who restrict their carb intake further. Try to keep your carbs as low as possible for the first month of keto. Keep it strict by cutting out excess sweets and artificial sweeteners altogether (like diet soda). Cutting these out dramatically decreases sugar cravings.
“There are many foods that aid weight loss, but one that I often recommend to my clients and eat myself is grapefruit. Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks. Apparently, the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. Plus, since it’s at least 90% water, it can fill you up so you eat less. However, if you are on certain medications you should not have grapefruit or grapefruit juice, so check the label on all your prescriptions, or ask your pharmacist or doctor. — Patricia Bannan, MS, RDN, author of Eat Right When Time is Tight.
If you constantly find that there’s not enough time during the day to squeeze in a workout, it might be time to jumpstart your day with one. Getting exercise in the morning has a variety of perks: You’ll be energized throughout the day, unexpected time commitments won’t jeopardize your fitness plans and you’re more likely to make healthier choices.
Making sure vegetables have some fiber in will also usually help. Getting in some good quality fiber from non-starchy vegetables can solve this problem. Though if that’s not enough, usually psyllium husk powder will work or taking a probiotic.
Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
“The best thing you can do for your belly is to give up processed foods. A study in the journal Food Nutrition Research found that our bodies burn only 50 percent as many calories digesting processed foods as they do real foods. So it’s like eating twice as much, even if the calories are the same!” — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs