5 Foods That Fight Fat.

                              

Hi, check out this video about fat burning foods. Let me know what you think?

10 Easy Ways To Boost Your Weight Loss Plan.

Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.

Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.

Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a creamy dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well.

 Related: 7 Tiny Distractions  That Can Help Ride Out A Craving

Have a piece of dark chocolate for dessert: Instead of opting for the biscuits in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.

 

3 Mistakes Not To Make At The Start Of A Diet.

Unwanted weight gain, especially when you're supposed to be on a healthy eating journey, can be frustrating.

 While there's no wrong or right way to live a healthier lifestyle, there may be things you're doing to hinder your progress. Before throwing the towel in and settling back into your unhealthy habits, read on to find out if the following things are standing in the way of your success.

Waiting For Tomorrow

There's nothing like waking up to a bright new day full of possibilities, but if you're raring to go right now, then don't wait for tomorrow to make changes, because you might lose that momentum and motivation between now, tomorrow, Monday, the weekend, next year, or whenever you've promised yourself you'll start your wellness journey. Take it from someone who's used "tomorrow" as an excuse to consume every piece of junk food in the house: there's no better time than now.

Related: 8 Ways To Motivate Yourself To Start To Lose Weight

Take A Two Week Break From Your Diet? It May Help You Lose Weight.

Is the key to losing weight tossing your diet to the side? It just may be—at least for a small break, that is, as a new study in the International Journal of Obesity suggests.

In the study, 51 obese men were split into two weight loss groups: One took on 16 weeks of continuous dieting, eating 33 percent fewer calories than would be necessary to maintain their weight. The second took “diet breaks.” They stuck to that same diet for two weeks, then “broke” the diet for two weeks, during which they ate the number of calories necessary to maintain their weight. They kept up this pattern so they had 16 total weeks of dieting, too.

Six months after their dieting expert ended, those the diet cyclers ended up about 18 pounds lighter than those who dieted straight through.

So how did this work? When you’re losing weight, your body goes through a process called adaptive thermogenesis, says obesity expert Spencer Nadolsky, D.O., author of The Fat Loss Prescription. 

“Your metabolism (resting metabolic rate) is expected to lower because fat and muscle burn calories at rest. Your resting metabolism is based off your weight. So when you lose weight, it should decrease,” Dr. Nadolsky explains.

Related: Why You Regain Weight After You Stop Your Diet. 

Healthy Ways To Detox Your Body

                                    

If you ever thought about a detox check out this video for some ideas. Let me know what you think?

Researchers Are Developing A Pill That Help You To Lose Weight And Still Eat Carbs.

There are any number of ways to lose weight out there, but for many men and women, there's one big enemy standing in their way: carbs.

 Carbs, overwhelmingly, are delicious, but unless you're literally a marathon runner, it often feels like every french fry or slice of sourdough bread is going straight into your gut and staying there. But researchers may be working toward a solution that combines the best of both worlds: a miracle pill that mimics the health benefits of a ketogenic diet without forcing you to end your loving relationship with carbs.

It's important to note, right away, that this research is in its infancy—if you were looking for an excuse to go wild on a plate of pasta tonight, this ain't it (but there are some healthy options, just in case).

Eating This Snack May Fight Your Junk Food Craving.

When that mid-morning slump has you ready to pound that box of donuts, reach for some nuts instead: Eating walnuts can actually fight your cravings for junk food, a new study in Diabetes, Obesity, and Metabolism suggests.

In the study, researchers recruited 10 obese adults for two, 5-day sessions: During one, the participants drank a smoothie containing 48 grams of walnuts each day. In the other, they drank a nut-free smoothie of comparable nutritional value.

During the course of the experiment when they drank their walnut smoothies, the people reported feeling less hungry. No surprise there—previous studies have found that walnuts are a key snack for satiety.

5 Types Of Intermittent Fasting.

You've tried eating healthy, tracking your macros, monitoring your portions, and exercising like crazy, but your body isn't where you want it to be. Enter: intermittent fasting.

Although there are a variety of methods of intermittent fasting, most involve eating for a certain period of time and then not eating for a certain period of time. Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says that aside from a number of health benefits including lowering diabetes and other disease risks, improving blood sugar levels, extending life spans, and improving memory, intermittent fasting could be another tool in your belt to help with weight loss or to break through a weight-loss plateau.

She says, "It gets your body out of 'storage mode' and mobilises fat stores for energy." This means that without having the constant source of food (fuel) you'd get from eating all day, your body will dip into the fat it already has stored. That's why people find so much success losing weight with intermittent fasting. There are a few different methods described below so see which one might be right for you.

16/8 or Leangains

This Is Why We're Unhealthy

Check out this video and see how you compare to recommended levels. Let me know what you think?

How To Keep Bloating Reduced At Mealtimes.

As a nutritional coach, people often come to me complaining of bloated bellies, lagging energy, and an overall malaise that can often be attributed to mealtime choices. 

What and how you eat can dramatically impact how you feel. Ever devoured a plate full of nachos, only to face-plant afterwards for a must-have lights-out nap?

What you eat, how you eat, and even what you think about while you eat can all play a large role in your digestion, and how you process food. Try to incorporate these five practices at every meal, and watch your energy grow (not your waistline).

Eat Good Ingredients

First off, start with the best ingredients you can. Shelly Malone, R.D. and author of Inflamed, says, “Foods heavy in pesticides or made with genetically-modified ingredients can damage the gut lining, which over time can lead to digestive upsets and other chronic issues.” 

Things To Know Before You Try Intermittent Fasting.

A mere five years ago, skipping meals was a top diet taboo. Now it's the core of an increasingly popular (and increasingly research-backed) weight-loss approach.

 Intermittent fasting—periodically eating very little—is not only not bad for you, it may lower blood glucose levels and insulin resistance and reduce inflammation and cardiovascular risk. Why? How? Theories abound, but some experts believe fasting puts your cells under mild stress, just as exercise taxes your muscles and heart, ultimately strengthening them and making them more resistant to disease.

And that's not all, says Courtney Peterson, Ph.D., an assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham. "Studies suggest you keep more muscle and lose more fat than on other diets, even if you lose the same number of pounds." That's because after about 12 hours of fasting, you run out of stored energy from carbs and start burning stored fat.

But a troubling flaw has popped up in this system. (You knew there was a "but" coming, right?) In a recent study, people on an alternate-day fasting plan for six months lost about 6 percent of their body weight—the same as those on a conventional low-cal diet—but 38 percent of fasters dropped out, nearly 10 percent more than in the other diet group. A similar problem has surfaced in other trials.

Do Tea And Coffee Count Towards Your Water Intake?

The human body is two-thirds water, and considering how much of that we lose on a daily basis through sweating and going to the toilet, it's important to keep our fluid levels topped off. But, let's face it: despite the various ways to make your water fruity, endlessly sipping water can feel like a chore that doesn't quite hit our sweet spots, which leads to hydrating with hot takeaway beverages and carbonated drinks.

If you're feeling guilty about reaching for a cup of coffee over a glass of water, allow us to put your mind to rest. Although caffeinated drinks like coffee and tea do have some diuretic effects — meaning they make you go to the toilet more often — the caffeine from your daily cup isn't high enough to cause dehydration and may actually have some health benefits. 

Related: 3 Effective Drinks To Boost Your Weight Loss

That said, it's surprisingly easy to overdo it and experience the physical and mental side effects of too much coffee, and one way to alleviate that worry is by switching to potent brews that have healing, healthy properties, like green tea.




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6 Things That Happen When You Give Up Carbs.

Check out this video and let me know what you think?

What Is The Pioppi Diet?

Pioppi is a tiny fishing village in the south of Italy that has a cracking beach and a sea museum. It is also the spiritual home of the Mediterranean Diet and the inspiration for new book The Pioppi Diet by Dr Aseem Malhotra and Donal O’Neill, which aims to provide a simple 21-day lifestyle plan that the authors claim can transform your health forever.

This remarkable effect is achieved without drastically cutting calories or exercising every hour of the day. The Pioppi plan is based around avoiding added sugar and refined carbs, and instead building your diet around vegetables and fatty foods like oily fish and olive oil. The plan goes beyond your diet too, with recommended movements and stress-busting breathing exercises.

People will be talking about this book, so make sure you’re in the know. Here’s a bluffer’s guide to the key pillars of the 21-day Pioppi plan, as described in the book. 

6 Mistakes People Make When Intermittent Fasting For Weight Loss.

After dabbling in intermittent fasting (IF) for over six months, I've experienced some tremendous benefits including weight loss, improved digestion, increased mental clarity, better sleep, and getting a handle on my sugar cravings. But it wasn't without making a few errors along the way. If you're thinking about trying intermittent fasting, avoid these mistakes. 

Choosing the Wrong Plan

There are so many different forms of intermittent fasting, so be sure to choose the one that works with your schedule, needs, and lifestyle. One type called 5:2 involves eating 500 calories a day (600 calories for men) twice a week. If you have a demanding full-time job, an active family, and an intense workout routine you want to stick to, eating that few calories will feel impossible on those days. So the 16:8 plan, where you fast for 16 hours every day, will probably be easier to maintain; it allows you to just skip breakfast and have a feeding window from 11 a.m. to 7 p.m. Do your research and choose an IF plan that makes the most sense for you so you're able to stick with it. 

Sweet Potatoes. Can They Help You Lose Weight?

If your exposure to sweet potatoes is limited to your favourite restaurant's healthier potato option, now's the time to open your eyes to the weight-loss wonders of the tuber. Here are three reasons sweet potatoes help you drop pounds.

They're naturally sweet: No refined sugar overload here — sweet potatoes make for a healthy, lower-calorie treat. Satisfy any morning sweet/salty cravings with sweet potato apple pancakes, and get your healthy dessert fill with sweet potato desserts.

 Related: Can Eating Avocados Help You Lose Weight.

7 Secretly Unhealthy Foods!

I seriously thought some of these were really healthy. Can't believe I have to watch out for smoothies. Which ones did you find most surprising?


Related: Drinks to Avoid That can Hijack Your Weight Loss

What Is The Ayurvedic Diet?

One thing you learn early on as you're nailing down your personal health and fitness routine is that whatever diet worked for your best friend or mum might not be the best choice for you. Luckily, there are many diets out there to choose from, whether it's vegan, Paleo, or Weight Watchers.

The Ayurvedic diet is a good option as well, but it's not as well known as its peers, so we're here to give you a little information on this holistic way of eating. The first thing you have to know is that Ayurveda is a traditional medical system that hails from India (it traces back 5,000 years!), and the core principle is that you choose what to eat depending on your body's dosha, which is a certain energy believed to move through your body, affect your digestion, and govern physiological activity. Ayurveda is sometimes referred to as a science of life, so it's about much more than what you eat. It's also about balancing your mood, sleep, and general attitude.

Related: Turmeric: Can It Help You Lose Weight

There are three different doshas — Kapha, Pitta, and Vata — and although all three are present in all humans, there is one that is your dominant. Once you figure out which one that is, you subsequently follow the diet suggestions that come along with it. An Ayurvedic diet can certainly help you lose weight, but it's not about counting calories or macronutrients. It's about eating whole foods and coming back to an equilibrium, which will help you reach your body's optimal weight.  

5 Weight Loss Traps That Set You Up To Fail.

Here are the most common mental obstacles to losing weight — and how you can keep them from getting in the way of your goals.

5 Weight-Loss Traps That Set You Up to Fail

 

1. You don’t have a clear strategy.

“I want to lose weight” is a pretty vague goal. If you don’t have a plan in place for how you’re going to accomplish that goal, it’s going to be impossible to gauge whether you’re on the right track. (Because, you know, there’s no track.) So you end up winging it, and we all know how that goes:

·         You vow to cut back on calories — but you’re not tracking your meals or eating mindfully, so you’re likely consuming more than you realize.

·         You want to eat healthier — but without a meal plan in place, you end up mindlessly grabbing junk food or ordering takeout as soon as a craving strikes.

·         You conveniently “forget” to count liquid calories from beer or soda.

·         You hit the gym without a game plan and end up jogging on the treadmill or doing a few halfhearted reps on the weight machines.

·         You don’t schedule your workouts, so they get postponed when life is hectic… which is always.

When you kick off a weight-loss journey, planning ahead will boost your chances of success. It’s not enough to have a goal — you also need to know in advance what steps you’ll take day-to-day to achieve it.

Related: Common Things We Hear And Say That Hijack Our Weight Loss Success

Why You Need Help Losing Weight.

We all know how to lose weight. Eat healthier foods, watch your portion sizes, and exercise more often. It’s a simple formula — so in theory, we should all have no problem getting to our goal weights and staying there.

But obviously it’s not that easy, or we’d all be at our ideal weights right now. So if we’re all following the same basic rulebook, why are some people successful and others need help losing weight?

The difference is mental toughness. Resilience, determination, willpower — whatever you want to call it, your mindset is what will ultimately make or break your weight-loss success.

We’re not saying you can simply think yourself thin. The rules still apply: You need to fine-tune your nutrition and break a sweat regularly. But if you want to be successful — if you want this time to be different — you need to have your head in the game. Because your healthiest intentions will be tested. You’ll have stressful times and comfort-food cravings and days when you just can’t get motivated to work out. And that’s when your brain needs to step up to the plate and keep you on track.

5 Easy Food Swaps For A Healthier Diet

Check out these food swaps to help reduce calories. Let me know what you think.

Related: This is 200 calories

How Much Protein Should You eat To Lose Weight?

Experts are pushing the protein when it comes to weight loss, and for good reason, because it regulates your appetite and satiates hunger. But if loading up on tons of protein is your main focus at mealtimes, you might be getting more than you need.

Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says to aim for "no more than 20 to 30 grams of protein at each meal." This is in line with the CDC's recommendation for women ages 19 to 70 to get an average of 46 grams of protein per day. But since everyone's weight and activity level matter, this handy chart should help you determine exactly how much protein you need in a day.

 Related: 3 Protein Mistakes You Could Be Making

So why only 20 to 30 grams at each meal? If you've heard that eating more protein is better for weight loss, it's true, but Leslie says, "The body can only absorb 20 to 30 grams at one time. Eating this amount of protein is a good target per meal because that will help with satiety and be the max your body can absorb at the meal for muscle repair." This leaves room for the other nutrients your body needs. For the perfect weight-loss meal, you always want to combine your protein with carbs for sustained energy and both fibre and healthy fats to keep you feeling fuller longer.

So there's no need to eat scrambled eggs with your morning protein smoothie. And Leslie says you definitely don't want to focus on just animal protein. Plant-based protein like legumes, leafy greens, whole grains, nuts, and soy products offer fibre and are necessary for everyone to "help reduce heart disease, cancer, and can help with weight control."

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What Is A Ketogenic Diet?

A ketogenic diet is a low-carb, high-fat, adequate protein diet that was initially developed in the ’20s to help people with neurological diseases such as epilepsy. On a ketogenic diet, you’re attempting to get your body into ketosis, which is a metabolic state where you begin to use fat as your primary source of fuel.

What Is Ketosis?

Usually, our bodies rely on carbs as the first source of energy. Carbs are broken down into sugar when you eat them, leading to the production of insulin, a hormone that tells your cells to use the sugar for energy now or store it for use later.

“When you only eat a very limited amount of carbs, your body breaks down fatty acids from fat stores and forms ketones, which are released into the bloodstream by the liver,” says Alissa Rumsey M.S., R.D., C.S.C.S., and spokesperson for the Academy of Nutrition and Dietetics. “Ketosis occurs when blood ketones are higher than normal.”

Where Does Fat Go When You Lose It?

This may seem like a silly question, but it's one we've all pondered at least a few times along our weight-loss journeys. Where does the fat go when we lose weight? Do the fat cells burst and flush out? Do we expel it during bathroom breaks? Do little fairies fly in at night and swipe away all that unwanted jiggle? Let's get into the science, dispel some myths, and answer some (fat-)burning questions.

First of all, there is a difference between weight loss and fat loss. Weight loss is an overall decrease in the number on the scale. This could be from water loss, muscle loss, fat loss, or even getting a drastic haircut (and no, we're not referencing your fringe in school). Fat loss, however, is the amount of body fat we lose, and this is done when the body burns off more calories than it consumes in a given day.

Healthy Swaps That Help You Cut Calories.

Check out these handy ideas for reducing your daily calories. Let me know what you think?

Do I Need To Count Macros To Lose Weight?

One of the more popular methods people use to lose weight these days is counting macronutrients, a method that tracks the amount of protein, carbohydrates, and fat you eat every day. Rather than counting calories, counting macros is said to be a healthier, more effective way of tracking the food you're eating and how that contributes to your weight loss because it looks more at nutrients.

Although there's certainly nothing wrong with counting macros — it can offer useful insight into your overall diet — it may not be the best, most sustainable way to get your health on track. Julieanna Hever, MS, RD, CPT, certified plant-based dietitian and health and fitness expert, explained why you might want to take a step away from your macro calculator and instead develop a more holistic relationship with your food.