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How to Lose Weight Fast: 5 Easy Evidence-based Steps …

Posted: October 13, 2021 at 12:18 pm

By , medical review by Updated June 18, 2021

Meal plans designed for results

With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

Do you want to lose weight as quickly as possible? When it comes to fast weight loss, its important to take a healthy approach one that promotes loss of fat, retention of muscle, and increases your likelihood of keeping the weight off.

After reading our new guide, youll be on your way to losing weight quickly in five simple steps.

Meal plans designed for results

With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

Health authorities typically recommend losing about 1 to 2 pounds (0.5 to 0.9 kilo) per week, and many people seem to lose weight at about this rate.

Therefore, losing any more than 2 pounds (0.9 kilo) per week is considered fast weight loss. Yet for many people, that may not sound quick.

While losing 10 pounds (4.5 kilos) in a week may technically be possible for some especially those who carry a lot of excess weight it isnt realistic for most of us.

What if you eat only 500 or 600 calories a day? Although drastically cutting calories can cause rapid weight loss, consuming far less than your body needs can be counterproductive.

Severe calorie restriction can make you feel extremely hungry, deprived, and fatigued. Whats more, it often leads to loss of muscle, or lean mass.

Generally speaking, the more lean mass you have, the more calories your body burns at rest. Loss of muscle during very-low-calorie dieting can slow down metabolism, making future regain much more likely.

So fast weight loss via severe calorie restriction may not be a good idea for many people.

Is it possible to lose weight both rapidly and permanently? Yes, indeed.

Recent research suggests that people who lose weight quickly are just as likely to keep pounds or kilos off as those who lose weight more gradually.Moreover, preserving lean mass seems to decrease a persons risk for regain, regardless of how long it takes them to lose the weight.

Therefore, for fast weight loss thats also healthy and sustainable, aim to lose fat without losing muscle.

In addition, several factors influence how quickly you can lose weight. Women typically lose weight more slowly than men. And because metabolic rate tends to decline with age, older women may lose at a slower pace than younger men and women despite putting in just as much effort, if not more.

Are you ready to start losing fat in a healthy way while enjoying delicious, nourishing food that prevents you from feeling hungry or deprived?

Below, youll find the simple steps to take to start losing weight quickly.

Start by eliminating foods high in carbs: sweets, bread, pasta, fruit, and similar foods. Going low carb can significantly speed up weight loss, for several reasons.

First, according to high-quality research, very-low-carb diets also known as keto diets reduce hunger.This allows you to eat less and lose weight quickly without deliberately restricting calories and without feeling hungry or deprived.

Several studies have shown that low-carb eating is more effective than other diets for losing fat quickly.

This impressive fat loss may be partly due to the drop in insulin levels that occur during keto eating. When insulin levels are low, your body is primed to burn rather than store fat.

Finally, some research suggests that continuing to eat low carb to maintain your new weight may help keep your metabolic rate up, increasing the likelihood that youll keep the weight off.

How many carbs should you eat to lose weight quickly? Sticking to 20 or fewer grams of net carbs (total carbs minus fiber) per day may produce the fastest results.

But instead of counting every carb, you can simply choose foods from our ketogenic diet foods list below and avoid any foods that arent on it.

Note: Be sure to read our tips to avoid or minimize symptoms of the keto flu before going low carb.

Protein is an essential nutrient your body needs to survive and thrive. In addition, boosting your protein intake may help speed up your weight loss.

For starters, protein can suppress your appetite by triggering your body to release hormones that help you feel full and satisfied.

In addition, protein has a higher thermic effect than fat and carbohydrates. This means your body burns slightly more calories digesting protein compared to the two other macronutrients.

Eating plenty of protein can also help you retain your all-important lean mass and prevent your metabolism from slowing down as you lose weight.

Indeed, several systematic reviews of randomized controlled trials have shown that higher-protein diets tend to promote weight loss while preserving muscle.

We recommend consuming 1.2 to 2.0 grams of protein per kilogram of reference weight or ideal body weight per day. For example, a woman who currently weighs 170 pounds but whose ideal body weight (or reference weight) is 130 pounds (59 kilos) would aim to eat 69 to 118 grams of protein per day.

Check out our list of top 10 high protein foods which includes vegetarian options to see how much protein your favorite foods provide.

When youre trying to drop pounds or kilos quickly, eating less fat may seem to make sense.

However, its not a good idea to eat a diet thats low in both carbs and fat. Youll likely end up feeling deprived within a few days or weeks and it certainly isnt sustainable long term.Theres no need to fear fat.

That said, eating excessive amounts of fat isnt a good strategy for quick weight loss either. Even on a very-low-carb diet, eating more fat than your body needs can slow down rather than speed up weight loss.

So dont add large amounts of butter, heavy cream, or other fat to your food. Also, avoid or minimize your intake of fat bombs and similar treats that provide very little protein or other nutrients.

Instead, eat enough fat to add flavor and richness to your food but not so much that you feel stuffed. Let your body burn its stored fat rather than the fat you are eating.

Leafy greens and other non-starchy vegetables are excellent foods for fast weight loss. Theyre very low in carbs and calories yet provide fiber that can help you feel full.

The Atkins diet, which has helped millions of people lose weight, recommends eating two cups of leafy green vegetables and one cup of other low-carb vegetables every day. This advice is designed to produce fast weight loss during the initial stage of the diet.

In the 2007 A to Z weight loss trial, people who followed the Atkins diet lost an average of 10 pounds within the first two months far more than people who followed the other three diets being studied.Other studies have also reported rapid weight loss in participants who included several daily servings of low-carb vegetables.

While these studies dont prove that the veggies caused the weight loss, they do show that low-carb, fiber-filled veggies can be part of a rapid weight loss diet.

How many low-carb vegetables should you eat? We recommend that you eat as many keto-friendly vegetables as you want while staying within your daily carbohydrate target. For many people, this will be about two servings per day, but a great deal of individual variation exists.

Will exercising for several hours every day help you lose weight faster? According to studies, physical activity by itself has a limited effect on weight loss. What you eat appears to play a much larger role.

However, getting regular exercise can provide benefits during weight loss.

Engaging in aerobic activity (e.g., walking briskly or bicycling) and resistance training (e.g., lifting weights) can boost your metabolic rate and help preserve muscle mass as you lose weight.

While its good to engage in physical activity, working out vigorously for several hours every day isnt necessary or advisable for weight loss and good health. Plus, making dramatic changes to both your diet and exercise routine at the same time can be overwhelming.

So try to lift weights, do push-ups, or perform other resistance exercise for 15 to 30 minutes a few times a week. Walk, run, dance, ride a bike, or do similar aerobic activity for 30 to 60 minutes on most days, if possible.

In short, aim to move your body in some way every day without forcing yourself to do more than you can comfortably handle.

Read our complete exercise guide to learn more about the types of physical activity that may be best for you.

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47 Best Healthy Weight Loss Foods | Eat This, Not That!

Posted: October 13, 2021 at 12:17 pm

Sure, you can jumpstart a car no problem, but can you really jumpstart a weight loss journey? Why yes, yes you can! By eating healthy weight loss foods that not only help you shed the pounds, but provide a myriad of benefits to your system. Think lean protein, healthy fats, whole grains, and fruits and vegetables, according to Lisa Richards CNC, nutritionist and founder of The Candida Diet. "Simply eating more good-for-you foods can kick off a weight loss journey," she says.

Not only do these food groups fill you with more pound-dropping nutrients per bite, but "by prioritizing these whole foods, you'll naturally reduce intake of inflammatory refined carbs, sodium-dense snacks, and unhealthy fat foods, which slashes daily calorie intake," Richards says. The result? Weight loss.

But, admittedly, "eat more healthy foods" is pretty vague advice. So, with the help of nutritionists and science, we rounded up a few dozen of the best weight loss foods. And for more helpful tips, check out these 15 Underrated Weight Loss Tips That Actually Work.

Ever chow on celery because you heard digesting it burns more calories than the flavorless food contains? Well, it turns out the idea of "negative calorie" food is completely bogus. But there are other reasons the crunchy stalks can support a weight loss journey. "Celery offers much more than just low calorie contents," says Richards. For starters, it contains a great deal of inflammation-lowering antioxidants that can help fight damaging free radials, which are thought to contribute to chronic conditions and cancer, she says.

"Celery also contains a compound called "apiuman," which has been shown to support gastrointestinal health," according to Richards. "When the gut is healthy, your metabolism can work more efficiently to aid in weight loss," she says. Goodbye constipation-induced weight gain!

An apple a day keeps the . . . weight gain away? It's true. The how is two fold. Richards explains: "Apples are rich in antioxidants that help rid the body of toxins that can contribute to inflammation in the body and unwanted weight gain."

And they contain a ton of fiber, she says. One apple contains upward of 5 grams of fiber, which makes them more filling compared to snacks of similar calorie contents. It's simple: eat an apple, feel fuller, snack less throughout the day. Richards adds: "The fiber also helps keep the gut microbiome healthy and balancedan essential component of a good metabolism."

A buzzy bev that's made by fermenting tea, kombucha's main claim to being a healthy weight loss food fame is that it contains a boatload of probiotics. As a refresher: probiotics help to support the good bacteria in your intestines, which help keep your digestive tract happy, healthy, and moving, explains Richards. While more research is needed to make conclusion declarations, recent research has gone as far as to consider probiotics a possible method for treating obesity. Exciting!

Calorie slashing hack: replace your nightly beer or morning fruit-juice with the trendy tea (which only contains 45 calories per serving) to reduce your daily calorie intake by one hundred, or so. Just be sure to check the nutrition label before making the swapsome 'buch brands load the probiotic-rich beverage with sugar and other not-so-weight-loss-friendly ingredients.

Another way to pack your eating plan with a probiotic punch? Snacking on sauerkraut. That's right, due to the fermentation process it undergoes, the beloved weiner topping has some legit health benefits. Mainly: it's good for your gut. Adding the pro-bacteria food to your diet can support weight loss in the long term, says Richards.

Don't like kraut? Nosh on kefir, kimchi, miso, or yogurt instead.

These little buggers may not have quite the same buzz as they did ten, or even five, years ago. But there was a reason the seeds got so much PR: they're dynamite for weight loss. Just one serving (two tablespoons) of chia seeds contains close to 10 grams of fiberclose to forty percent of the recommended daily intake. "The fiber in the seeds helps you feel full, which can stop you from overeating," says Richards.

Beyond that, chia seeds actually expand in water, which means if you chow down before letting them soak in water (or your alternative mylk of choice!), they'll expand in your gut, literally creating a sensation of fullness. Richard warns, however, that for folks with sensitive digestive tracts this can cause uncomfortable gas. "The best way to eat chia seeds to avoid gastrointestinal discomfort is to use them as an ingredient in a smoothie, yogurt, or pudding," says Richards, as opposed to sprinkling them on your salad, she says.

The fibrous benefits of kale are no secret to anyone who's caught the down-wind of someone who just ate a kale-icious dinner. "Fiber-packed veggies like kale support a weight loss journey by keeping you full between mealtimes," says Richards. It's also very high in antioxidants which, she says, are thought to help reduce inflammation in the body which can interfere with weight loss.

While there's no such thing as unhealthy lettuce, per say, swapping out iceberg and romaine for kale is a good bet. Pro tip: massage the leaves in lemon juice or a bit of olive oil to make them a little less rough and a little easier to digest.

A staple in Ayurvedic medicine and Indian cooking, ghee is a butter alternative that's popping up in everything from baked goods, to bulletproof coffee, to broccoli stir frys. Simply put, ghee is butter that's had all its cow milk protein and sugar lactose removed, explains Richards. While from a caloric and fat-content standpoint, the two products are neck-and-neck, ghee is a great option for those on a lactose-free diet, those with a lactose allergy, and those who just want to limit daily intake, she explains.

Because ghee is a saturated fat, this isn't a food that should be eaten willy-nilly. But Richards says that if you stick to a half to one tablespoon serving size, incorporating ghee can help keep you feeling full for longer.

The average American consumes approximately 15.5 pounds of pasta each yearand most of it is the refined white stuff. Unfortunately, this type of noodle is usually void of fiber and micronutrients. Spaghetti squash, on the other hand, boasts only about 40 calories per cupmore than 75 percent fewer calories than a cup of plain pastaand is an excellent source of vitamin A and potassium. Make this simple swap to jumpstart your weight loss and you'll be fitting into your skinny jeans in no time! For more swaps to save you calories, don't miss these food swaps that cut calories.

Another weight-loss-friendly substitute to keep in mind is favoring salsa over ketchup. While ketchup typically has around 19 calories and 4 grams of sugar per tablespoon, fresh tomato salsa has about 5 calories per tablespoon, no added sugar, and is packed with nutritious veggies. Tomatoes, for example, are loaded with fat-blasting fiber and vitamin C, a deficiency of which Arizona State University researchers associated with increased body fat and larger waists. If you can handle spice, toss some jalapenos in your salsa to rev up your metabolism. For more on how you can switch your metabolism into overdrive, check out the best ways to boost your metabolism!

On top of its 4 grams of belly-filling fiber, a cup of hearty oatmeal delivers as much protein as an egg. In other words, the popular breakfast food is an excellent weight loss tool. In fact, according to a study in the Annals of Nutrition and Metabolism, scientists found that having oatmeal for breakfast resulted in greater fullness, lower hunger ratings, and fewer calories eaten at the next meal compared with a serving of ready-to-eat sugared corn flakes, even though the calorie counts of the two breakfasts were identical. For ways to get more fiber, sprinkle some berries and chia seeds on top of your oatmeal, but be sure to stay away from fattening syrup and sugar.

Of all the healthy weight loss foods we know, Greek yogurt is closest to being the perfect ingredient for a well balanced diet. Per study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28, and found Greek yogurt, with the highest protein content, to have the greatest effect. What's more, probiotics in items such as yogurt and fermented foods, like pickles and sauerkraut, help good bacteria in the gut process food more efficiently. Hello, weight loss! If you want to get even more protein in your yogurt, check out Icelandic yogurts, which can have two to three more grams of protein per serving compared to Greek.

Similar to Greek yogurt, a study from Nutrition Research showed that eating eggs for breakfast can make you feel more full and help you eat fewer calories throughout the day, meaning they're quite the secret weapon for weight loss. Nutritionally speaking, one large hard-boiled egg (about 50 grams) contains less than one gram of carbs and remains an excellent source of protein. Eggs are also loaded with amino acids, antioxidants, and healthy fats.

As far as grains go, quinoa is a good one to have around if you're looking to lose weight. It's packed with protein and fiber and contains approximately 220 calories per cup. What's more? Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the body.

Though we singled out quinoa above, whole grains in general (we're talking cereal, rice, pasta, and more) are conducive to weight loss, especially when they're used in place of refinedwhitegrains. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. Unlike refined grains, whole grains are packed with satiating, heart-healthy fiber.

Sure, nuts aren't known for being low in calories, but they have an array of other propertiesnamely a high protein and fiber contentthat makes them ideal for weight loss. A study published in the Journal of the American Heart Association, Circulation, found that consuming 1.5 ounces of almonds daily (as opposed to a carb-dense muffin) along with a heart-healthy diet, helped to improve cholesterol and lipid profiles among the research participants. The study also found that eating almonds reduces belly fat, too.

As it turns out, almonds aren't the only superstar nuts around. Studies have shown pistachios aren't bad to snack on either. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for three months. One group was given 220-calories of pretzels as an afternoon snack, while the other sect munched on 240-calories worth of pistachios. About a month into the study, the pistachio group had reduced their BMI by a point and improved their cholesterol and triglyceride levels, while the pretzel-eaters stayed the same.

If you're on a quest to jumpstart weight loss, why not kick your metabolism into overdrive by sneaking spicy foods into your diet. Capsaicin, the active ingredient in cayenne pepper that gives it its spiciness, revs up your metabolism in a way that's conducive to weight loss. In fact, according to a study in the American Journal of Clinical Nutrition, those who supplemented their diet with capsaicin consumed 200 fewer calories during their next meal.

Although white potatoes offer some potassium and fiber, sweet potatoes reign supreme in the nutrition department, meaning you should consider adding sweet potatoes to your diet. A large sweet potato contains around 4 grams of satiety-boosting protein, 25 percent of the day's belly-filling fiber, and 11 times the recommended daily intake of vitamin A. What's more? It's less than 200 calories.

A myriad of different teas have been shown to aid weight loss, and green tea is no exception. In fact, a study published in The Journal of Nutrition found that after just two weeks, those who sipped four to five cups of the green brew each day, in addition to working out for 25 minutes, lost more belly fat than those who didn't imbibe. Scientists attribute green tea's ability to shrink waists to the beverages catechins, a type of antioxidant that hinders the storage of belly fat and facilitates rapid weight loss.

Not to be outdone, oolong teaa Chinese beveragecan help those who drink it shed up to a pound per week. According to a study in the Chinese Journal of Integrative Medicine, participants who regularly sipped oolong tea lost six pounds over the course of six weeks. What's more? The tea's antioxidants are thought to remove harmful free radicals and improve bone health.

Coconut oil may be high in saturated fat, but that doesn't mean you should write it off completely, especially when it comes to weight loss. In fact, a study of 30 men published in Pharmacology found that just two tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. What's more? At roughly 117 calories per tablespoon, coconut oil (which has a versatile high smoke point) is an ideal cooking companion so long as you don't use it every day and rotate in other cooking oils such as heart-healthy EVOO.

Yes, you can eat dark chocolate to lose weight. A study among women with normal weight obesity (or "skinny fat syndrome") who ate a Mediterranean diet that included two servings of dark chocolate per day showed a substantial reduction in waist size than when on a cocoa-free meal plan. Researchers attribute dark chocolate's weight loss abilities to flavonoids, heart-healthy compounds in the sweet treat that the scientists at Harvard say can reduce the risk of diabetes, heart disease, and mortality. Like nuts, dark chocolate has also been found to induce satiety. When reaching for chocolate, just make sure you choose a bar with at least 70 percent cacao. Anything less contains more belly-bloating sugar and a significantly reduced flavonoid content.

Speaking of flavonoids, the waist-whittling compounds also exist in higher concentrations in red fruits such as watermelon, Pink Lady apples, and plums, meaning they also have the power to induce weight loss. In fact, a 2016 study in the journal BMJ found that people who eat a diet rich in flavonoid-heavy food tend to gain less weight, which could be promising seeing as many people tend to put on pounds as they age. In addition, anthocyanin, a specific flavonoid compound that gives red fruits their color, has been shown to reduce fat-storage genes.

Want to lose weight? Grab a bottle of V8! According to a study published in Nutrition Journal, tomato juice consumption can aid weight loss because it increases resting energy expenditure (REE)the amount of energy expended by a person at rest. After eight weeks of drinking unsalted tomato juice twice daily, the 95 women in the study (who were each exhibiting some menopausal symptoms) increased their REE by an average of over 100 calories per day.

Yes, peanut butter is high in calories, but if you stick the real stuffa tasty combo of peanuts and maybe a touch of saltthe legumes can earn a place as one of the best foods for weight loss. In addition to providing you with belly-slimming monounsaturated fats, tummy-filling fiber, and metabolism-boosting protein, peanuts also contain genistein, a compound that helps turn down the genes for obesity and reduces your body's ability to store fat.

Kamut is an ancient grain native to the Middle East that is an excellent source of heart-healthy omega-3 fatty acids, protein, and fiber, while simultaneously being low in calories. In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and just 140 calories. What's more? A study published in the European Journal of Clinical Nutrition found that eating Kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the body). Kamut's ability to stabilize blood sugar and reduce inflammation make it a great weight loss staple, especially if it is used in place of nutritionally lacking refined grains.

Like peanuts, avocados contain metabolism-enhancing monounsaturated fats that have been shown to reduce hunger. In fact, a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. What's more? The trendy toast topping is also loaded with unsaturated fats, which seem to prevent the storage of belly fat, as well as satiating fiber and free-radical-killing antioxidants.

Since avocados are packed with nutrients and healthy fats that can stimulate weight loss, it's no surprise that avocado oil acts in a similar fashion. When Penn State University researchers compared those who consumed monounsaturated-rich oils (like high-oleic canola oil or avocado oil) with those who consumed a flax-safflower oil blend, they found that those who used just three tablespoons of the monounsaturated-rich oil daily lost nearly two percent of their belly fat in just one month.

We've said it before and we'll say it again: fat is your friend! To be more specific, healthy fats will be your weight loss friends. Consider adding extra virgin olive oil to your diet and you might see the scale start to tip in your favor. One Journal of Women's Health study discovered that an EVOO-enriched diet helped participants lose more weight than those on a low-fat diet. Like peanuts and avocados, extra virgin olive oil's belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.

Water is a weight loss ally in a number of ways. For starters, if sipped prior to a meal it can help ensure you eat less. A British study published in the journal Obesity that asked participants to chug 16 ounces of H2O prior to eating found said participants lost an average of 2.87 pounds in 90 dayswhich translates to nearly 12 pounds in a year! Water helps you blast even more fat because it is a much better beverage choice than diet soda or fruit juice, both of which are full of artificial sweeteners that can pack on belly fat super fast.

While we're on the subject of water, why not throw a few lemon slices into the hydrating and satiating beverage? In addition to adding a pop of color and flavor to a tall glass of H2O, lemon can also help encourage weight loss. Just one of the bright citrus fruits contains an entire day's worth of vitamin C, a nutrient that has the power to reduce levels of a stress hormone called cortisol that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain.

Believe it or not, even the peel is beneficial because it is a potent source of pectina soluble fiber that's been proven to help people feel fuller, longer. According to a study published in the Journal of the American College of Nutrition, participants who ate just 5 grams of pectin experienced more satiety.

A 2012 CDC study found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. In addition to having fewer calories than most alcoholic beverages, red wine, in particular, is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your 'bad cholesterol.' Just remember to imbibe in moderation.

Coffee jumpstarts your metabolism, making the non-decaf stuff a worthy weight loss ally. According to a study published in the journal Physiology & Behavior, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf. In addition to caffeinating your coffee, it's also crucial to keep it black and avoid adding any unhealthy creamers and artificial sweeteners, both of which are enemies of weight loss.

Like peanuts, lentils also contain genistein, but their weight loss powers don't end there. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their "bad" LDL cholesterol levels and systolic blood pressure. Next time you're cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.

A 2016 study found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (NAFLD). Recent studies have also shown that garlic supports blood-sugar metabolism, and helps control lipid levels in the blood. What's more? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure, so consider adding some to your next meal. At the very least, it is preferable over salt, which can lead to water weight gain and bloating.

Salmon boasts significant anti-inflammatory properties thanks to its rich omega-3 fatty acid content, meaning it's an excellent source of protein for those looking to jumpstart their weight loss. In fact, one International Journal of Obesity study that examined the effects of weight loss and seafood consumption showed that when men ate three 5-ounce servings of salmon per week for a month as part of a low-calorie diet, it resulted in approximately 2.2 pounds more weight loss than following an equicaloric diet that didn't include fish. According to a study published in The Journal of Nutritional Biochemistry, fishy fatty acids may also signal thyroid cells in the liver to burn more fat.

Speaking of things you find in the sea, oysters have also been shown to contribute to weight loss thanks to their impressive zinc content. One study found that obese people who consumed 30 milligrams of zinc per daythe equivalent of just six raw oystershad lower BMIs, weighed less, and showed improvements in blood cholesterol levels. If oysters aren't your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.

Cheese isn't traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the amino acid tyrosine (a building block of protein) which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. What's more? The combination of calcium and protein found in dairy products such as Parmesan has been found to increase thermogenesisthe body's core temperatureand thus boost your metabolism.

Beans are a great weight loss food that can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a recent study published in The American Journal of Clinical Nutrition found eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. And if you need another reason to bulk up on beans, remember that the fiber and protein-rich legumes are other excellent sources of genisteinthe same compound found in peanuts and lentils that aids weight loss.

Calcium and vitamin C team up well to boost metabolism, and broccoli is just one of several healthy foods that contain both nutrients. What sets broccoli apart from the others, however, is that the green veggie also contains kind of fiber that's been shown to increase the digestion, absorption and storage of food, also known as the thermic effect of food or TEF. Combine a revved up metabolism with an increased TEF and you get a match made in weight loss heaven!

When it comes to condiments, mustard is about as healthy and low cal as it gets, and the pungent yellow stuff that contains about 5 calories per teaspoon has also been found to stimulate weight loss. Scientists at England's Oxford Polytechnic Institute found that eating just one teaspoon of mustard can boost the metabolism by up to 25 percent for several hours after it's been consumed. Researchers attribute this to capsaicin and allyl isothiocyanates, phytochemicals that give the mustard its characteristic flavor. So instead of reaching for the sickeningly sweet ketchup, make sure you have mustard on hand at your next BBQ.

Another condiment worth utilizing in place of sugary dressings and marinades is apple cider vinegar. According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the same time frame. Go ahead and toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.

Blueberries are lousy with antioxidants, satiating fiber, potassium, and more, and according to researchers at the University of Michigan, the colorful fruits may also encourage weight loss. In a study of laboratory rats, scientists found that after 90 days the rats who consumed blueberry-enriched powder as 2 percent of their diet had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity, than the rats who didn't consume any blueberry-enriched powder.

A study in the journal Metabolism found that eating half a grapefruit before meals may help reduce visceral fat and lower cholesterol levels. Participants in the 6-week study who ate a Rio Red grapefruit fifteen minutes before each meal saw their waists shrink by up to an inch, and LDL levels drop by 18 points. Though researchers don't exactly know what makes grapefruit so good at burning fat, they attribute the effects to a combination of phytochemicals and vitamin C found in the tart treat.

You likely don't pay much mind to sesame seeds, but research shows that the crunchy little buggers may play a crucial role in weight maintenance. So, you should seriously consider tossing them into a salad or whole wheat noodle dish. Researchers suspect its the lignansplant compoundsfound in sesame seeds (and flax seeds) that makes them so special. In a 2015 study, women who consumed high levels of lignans tended to weigh less and gain less weight over time when compared to women who didn't consume these compounds in high amounts.

Kefir is a yogurt-like substance, but it actually contains less sugar and more protein than conventional yogurt while remaining packed with gut-friendly probiotics that can help you lose weight by aiding digestion. In one study, kefir displayed weight loss properties similar to those of milk and other dairy-rich products. Other probiotic-rich foods include kombucha, bone broth, and fermented items such as sauerkraut and kimchi.

Spirulina is a powdered, high-protein seaweed supplement. The dried stuff is about 60 percent protein, and, like quinoa, it's a complete protein, meaning it can be converted directly into muscle in the body and is thus a great weight loss tool. A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day's allotment of vitamin B12, which in and of itself can give you more energy and boost your metabolism. Try tossing some spirulina into a smoothie and watching the pounds melt off. For more skinny smoothie ideas, check out this list of smoothie recipes for weight loss!

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47 Best Healthy Weight Loss Foods | Eat This, Not That!

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Wheat Bread Isn’t Actually The Best For Weight Loss, Says New Study – Eat This, Not That

Posted: October 13, 2021 at 12:17 pm

It's been advised by many nutrition experts that swapping out white bread for wheat bread is one of the best things you can do for weight loss. Wheat bread is typically higher in fiber, which helps you to feel fuller compared to a measly piece of white bread. However, according to a recent study published in the journal Clinical Nutrition, wheat bread actually isn't the best choice in terms of losing weight long term.

Researchers from the Chalmers University of Technology in Sweden state that rye bread is actually healthy for weight loss compared to wheat bread.

The study split 242 overweight men and women into two focus groups, all between the ages of 30 and 70 years old. One group ate regular refined wheat bread while the other group ate whole-grain rye products with the same energy (i.e. calorie) level. The participants were also advised on healthy eating habits from a dietitian to follow over the course of the study.

After 12 weeks, researchers were able to conclude that while both groups were able to lose weight during the study, the group that ate whole-grain rye products lost an average of one kilogram (around 2.2 pounds) and decreased their body fat by 0.54%.

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Whole-grain rye is known to have a high fiber content compared to other generic refined bread products, with up to 2 grams of fiber per slice, according to the USDA. Rye bread is also known for having a dense amount of nutrients in it like selenium, thiamine, manganese, niacin, riboflavin, vitamin B6, copper, iron, and folate. A slice of generic refined wheat bread only contains around 1 gram of fiber.

The study states that those who regularly eat rye bread with a high fiber content feel more full than those with eating the same amount of wheat bread. Feeling full and satisfied is key for weight loss, so finding foods high in fiber that keeps you satiated is better than continually eating more "empty" (i.e. not filling) calories to feel full.

Although the study did see a difference in weight compared to the two groups, the researchers do state that more research is needed in order to determine a final claimespecially when it comes to observing differences in appetite, location of participants (rye bread is easily accessible in Scandinavia and Europe), and continually looking at whole-grain rye intake and fat reduction.

However, while more research can be done, the researchers did conclude that eating rye bread instead of sifted, refined wheat bread is better for your healthand assisting with weight loss.

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51 Healthy Overnight Oats Recipes for Weight Loss | Eat …

Posted: October 13, 2021 at 12:17 pm

If you're looking for a low-effort breakfast that's extremely healthy and can even help you lose weight, you've found your solution with overnight oats.

Unlike oatmeal, which is cooked in boiling water on the stove or zapped in the microwave, overnight oats are not cooked at all. They're actually just rolled oats that are left to soak in liquid overnight in the fridge.

A breakfast that basically cooks itself while you sleep? Where do we sign up?

Because you'll be using rolled oats, which are already pre-cooked, allowing the oats to soak in a liquid overnight is enough to soften the grain to the same texture as would cooking.

People are raving about overnight oats because they are easy to make, don't require any cooking or extra pans to wash, they take a fraction of the time to put together, and they're perfect for meal prep.

Have we sold you yet? If so, skip on down to our favorite healthy overnight oats recipes for weight loss. If not, we found some awesome health benefits of your new favorite breakfast along with some tips for how to make the best recipe and best practices for storage.

There are countless health benefits of overnight oatmeal.

Although overnight oatmeal has health benefits, how healthy your overnight oats can be depends on how you make them. Make sure you're not adding some of the worst overnight oat ingredients to them, like added sugars, and flavored milks.

A well-balanced breakfast should contain carbs, fat, protein, and fiber. Balance out carb-heavy oats and ensure your overnight oats are healthy and can help you lose weight by choosing one of our hand-picked recipes below that contain:

Making overnight oatmeal is easy and can be broken down in a few, simple steps.

If you like eating hot oatmeal, you can also eat your overnight oats warm by popping them in the microwave for a minute or so. Check out our favorite mouthwatering overnight oats recipes coming up that will keep you on track toward your better-body goals.

*NOTE: You can also use instant oats instead of rolled oats. This swap allows your overnight oats to be ready quicker because instant oats are partially cooked even more than rolled oats.

Overnight oats should be stored in the refrigerator in an airtight container immediately after you mix them.

You might be wondering: "Why do I have to refrigerate overnight oats if I used all non-perishable foods to make them?"

While it may seem odd to refrigerate a mix of oats, water, seeds, nut butter, dried fruit, and spices, "keeping the oats stored in the refrigerator is a critical step in keeping the food safe," says Erin DiCaprio, PhD, a food safety specialist at the University of California Davis.

"Oats are not pasteurized, meaning that there could be microbial pathogens present in the oats," DiCaprio tells us. Typically, you can keep oats in dry storage because "the low moisture content of the oats prevents the pathogens from growing at room temperature."

However, the story changes when you add milk, water, or nut milks, which DiCaprio explains provides the oats with "water that can allow for these pathogens to increase in numbers if stored at room temperature," which may lead to foodborne illness.

"Storing the oats in the refrigerator will prevent or at least slow down the growth of pathogens if they were present in the oats," notes DiCaprio.

When it comes to how long you should keep your meal-prepped overnight oats, DiCaprio recommends following the standard USDA guidelines for storing leftovers. That means you should keep overnight oats for no more than 4 days in the refrigerator.

While overnight oats will be safe to eat for 4 days, one thing to keep in mind is that the oats will progressively soften the longer you keep them. So as long as you're OK with eating soggy oats on day 4, you should be good to go! You may also notice that the liquid separates from the oats. Be sure to stir the mix again before consuming.

We recommend eating overnight oats in 2 days for optimal flavor and texture.

Below, we've rounded up our favorite healthy overnight oatmeal recipes. Get inspired by these healthy overnight oats ideas so you can meal prep a satiating breakfast.

This Mason jar breakfast is perfect for the peanut butter lovers out there. Plus, this is the easiest overnight oats recipe you can make, so it's a great way to try your hand at making the simple healthy breakfast.

Get our recipe for Peanut Butter Overnight Oats.

If you're on the Keto diet, but you're still looks for your overnight oat fix, this recipe should be your go-to. The recipe uses hemp hearts, walnuts and chia seeds as the base to keep it keto-friendly and also incredibly filling and delicious.

Get our recipe for Keto Overnight Oats with Berries and Cream.

Thanks to mango and pomegranate seeds, this recipe is bursting with flavor. It's a fun way to use fruit beyond strawberries and blueberries in your overnight oats.

Get our recipe for Mango-Ginger Overnight Oats.

With a whopping 15 grams of fiber, this recipe is sure to keep you satisfied. Plus, you know, it tastes like a cinnamon roll, so you'll love this sweet breakfast idea.

Get our recipe for Cinnamon Roll Overnight Oats.

Who doesn't love pumpkin pie? And pumpkin pie for breakfasteven better! The buckwheat adds some incredible texture to this recipe, really upping the overnight oat game. You're going to want to put this recipe into your breakfast rotation.

Get the recipe from Nutrition in the Kitch.

Sticking on the dessert for breakfast trend, this strawberry cheesecake overnight oats recipe is absolute perfection. You won't believe how low in calories this recipe is given the fact it tastes like you're diving into a slice of cheesecake. Topped with graham crackers and strawberry jam, there's truly nothing better.

Get the recipe from Fit Foodie Finds.

There's just something about adding fresh fruit to overnight oats. It brings a freshness and lightness that we all look for in a breakfast. Keeping with the simple and classic flavors of cinnamon and maple, pear provides that perfect addition. This recipe is just as delicious as it is easy.

Get the recipe from Inspiralized.

Bet you never thought to cook the apples before popping them in your oats recipes to sit overnight. This recipe truly has it all and in just 15 minutes are ready to put in the fridge and can stay there for a few days. Did somebody say meal prep?

Get the recipe from Live Eat Learn.

Coffee, step aside. With this breakfast you can get your caffeine boost without even drinking your morning cup, and with a salted date caramel drizzle on top, you'll be wanting to make this every day. Plus, did we mention it's less than 250 calories?

Get the recipe from Fit Foodie Finds.

Pumpkin Spice Latte's in oat form? This is a new trend you probably didn't see coming. And it's no longer just a flavor for fall. Enjoy these Pumpkin Spice Latte Overnight Oats at any time of the year.

Get the recipe from The Healthy Maven.

The combination of chocolate, vanilla and strawberry is a classic. There are simple and healthy ways to replicate the Neapolitan flavors that will make you feel like you're having ice cream for breakfast.

Get the recipe from Fit Foodie Finds.

You won't even miss your daily muffin when you start your morning with this fruit- and chocolate-filled creation.

Get the recipe from Rachl Mansfield.

Almonds add a nice crunch to this sweet and satisfying breakfast. Plus, the nut contains belly-filling protein and magnesium, a mineral that helps regulate blood sugar. The more stable your blood sugar levels are, the easier it is to keep cravings, which often lead to overeating and weight gain, at bay.

Get the recipe from Inspired Edibles.

If you have a sweet tooth, this dish is sure to satisfy. Made with chocolate, peanut butter, pumpkin puree, and banana, these creamy low-cal oats could pass as a sinful dessert.

Get the recipe from The Breakfast Drama Queen.

This overnight oats recipe calls for two nutritional superstars: flax and chia seeds. Both are good sources of belly-filling fiber and selenium, a dietary mineral that may lower the risk of heart disease and cancer.

Get the recipe from Naturally Sassy.

While it may look like a five-star dessert dish, this oatmeal is comprised of only good-for-you ingredients like oats, milk, yogurt, thyme, and lemon.

Get the recipe from The Breakfast Drama Queen.

Pomegranate seeds are an oft-overlooked addition to morning oats. The sweet seeds pair nicely with the crunchy, bittersweet cocoa nibs in this easy-to-make breakfast.

Get the recipe from Oh My Veggies.

Whoever said gingerbread should be reserved solely for Christmas? Not us! This recipe is easier to whip up than the holiday cookie (and it's low calorie, too).

Get the recipe from Lauren Kelly Nutrition.

Loaded with disease-fighting antioxidants and stomach-filling fiber, blueberries are a great addition to your morning breakfast bowl.

Get the recipe from Pinch of Yum.

You won't even miss your go-to sugary cereal when you start your morning with this creative play on the classic PB&J.

Get the recipe from Slim Pickin's Kitchen.

This warming breakfast is anything but boring or blah. The healthy and satisfying combination of rolled oats, chopped hazelnuts, apricots, and cherries will satisfy your taste buds and keep your belly from rumbling before lunchtime, too.

Get the recipe from Happy Hearted Kitchen.

Persimmon, pumpkin, ginger, nutmeg, and cloves. It's not often you find all these ingredients together in a breakfast bowl, but we're loving the fruity play on classic fall and winter flavors!

Get the recipe from Keepin' It Kind.

The combination of peaches and protein-rich nuts will liven up your oatmeal bowl and keep hunger at bay all morning long.

Get the recipe from Yummy Healthy Easy.

Nothing says fall like warm pumpkin oatmealand thankfully this is one recipe that will help you keep your weight in check. The addition of Greek yogurt boosts the protein count to ensure you'll stay satiated until lunch, while the cinnamon amps up the flavor and keeps your blood sugar levels even.

RELATED: 100+ healthy breakfast ideas that help you lose weight and stay slim.

Get the recipe from Creme de la Crumb.

Skip those nutrient-devoid Apple Cinnamon Cheerios, and fill up with a warm bowl of these similar-tasting oats instead. Unlike the majority of recipes on this list that sit in the fridge overnight, the flavors in this dish fuse in a slow cooker as you snooze. The aroma of apples, brown sugar, and vanilla are sure to make waking up a little more tolerable.

Get the recipe from How Sweet It Is.

Though this recipe carries about the same number of calories as a blueberry muffin, thanks to its sky-high protein and fiber count, it's far better for your weight loss goals. Plus, the fresh blueberries can help you burn belly flab. In one 90-day trial conducted by the University of Michigan Cardiovascular Center, rats fed a blueberry-enriched diet showed significantly reduced abdominal fat than the control group.

Get the recipe from Creme de la Crumb.

With just 15 grams of sugar per serving, this "brownie" may be one of the best bets for your breakfast bowlespecially if you're craving something that's both sweet and satiating. With 10 grams of fiber, it's sure to tide you over until lunch.

Get the recipe from Chelsea's Messy Apron.

Low-sugar, high-protein oatmeal? It's not only possible, but it's beyond delicious. You won't even miss the added sugar, thanks to the addition of fresh sweet cherries and creamy almond butter, a top source of healthy fat and protein.

Get the recipe from Nutrition in the Kitch.

It might look a bit scary, but don't let the fat count turn you away. This recipe is packed with healthy fats from nuts and flax seeds that will help you sail through the morning without hitting up the pastries in the break room.

Get the recipe from How Sweet Eats.

Low in calories? Check. Light on sugar? Yup. Filled with flavor? You know it! This fall-inspired breakfast bowl is a near-perfect example of eating your cake and having it, too.

Get the recipe from Chelsea's Messy Apron.

Most oatmeal recipes call for fruits like berries and bananas, which is why we were so excited to come across a blogger that uses oranges to flavor her breakfast. Give this unique dish a tryyour taste buds will thank you.

Get the recipe from My Fussy Eater.

Taking the time to layer your oats with sliced banana ensures that every last spoonful of this parfait will be perfectly balanced, and with flavors like these, you're going to want them in every bite. Whip up this recipe with slightly green bananas. They're rich in resistant starch, which boosts satiety and resists digestion. The result: the body has to work harder to digest the food, which promotes fat oxidation and reduces abdominal fat.

Get the recipe from Healthy Happy Life.

This recipe calls for plenty of fiber-rich figs to ensure you stay full all the way through to lunchtime. And because the fruit is also a potent source of potassium, your breakfast will also help you ward off water retention and bloat.

Get the recipe from Skinny Taste.

Not only will this streusel-inspired dish make your taste buds sing, but it will also help you lose weight. New studies suggest that stone fruit like peaches may help ward off metabolic syndrome a name for a group of risk factors, of which belly fat is a predominant determinant, that increase the risk for obesity-related diseases including diabetes.

Get the recipe from Chelsea's Messy Apron.

Oats, almond milk, vanilla extract, and healthy mix-ins like fruit and coconut flakes join to create this high-fiber, vegan-friendly breakfast.

Get the recipe from Oh She Glows.

The banana and yogurt in this recipe lend a creamy texture and a slightly sweet taste that's hard not to love. Word of warning, though: When choosing a yogurt to mix in, make sure you're picking the right kind of yogurt for weight lossthe wrong one can throw your slim-down efforts off track.

Get the recipe from My Fussy Eater.

Send the mid-morning munchies packing with these fiber-filled and low calorie portable parfaits. The blueberries in the homemade jam lend a hefty dose of antioxidants, while the cardamom boosts circulation, giving your skin a beautiful glow.

Get the recipe from Oh She Glows.

While bacon for breakfast is nothing new, bacon mixed with oatmeal is something we've never seen before. The walnuts provide a satisfying crunch and polyunsaturated fat (a nutrient that reduces belly-fat storage), while the maple syrup provides a sweet balance to the savory breakfast meat.

Get the recipe from The Two Bite Club.

Waist-shrinking coconut oil, bananas, cholesterol-lowering flax, oats, and a host of delicious spices join to create this Instagram-worthy Mason jar meal. We can't think of a tastieror more fillingway to celebrate the first meal of the day.

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Loving the Weight Loss: Tammy Riveras Fans Praise the Star for Her New Figure – Yahoo News

Posted: October 13, 2021 at 12:17 pm

Tammy Riveras fans were impressed by the stars apparent weight loss after seeing her in a photo she posted to social media on Monday, Oct. 11.

The 35-year-old, who shared a caption-less image, showed off her seemingly smaller physique in a black jumpsuit, Nike sneakers, a jacket and matching Fendi hat and purse.

Tammy Riveras recent post has fans praising the star for her apparent weight loss. Photo:@charliesangelll/Instagram

Although Rivera didnt confirm any type of weight loss in the upload or on her Instagram page, that didnt stop her followers from sending praises her way. Several other people even shared that while the Waka and Tammy star appeared to be slimmer, they thought she looked great either way.

Tammy you look good. You dont need to lose anymore weight.

You losing that weight, girl.

Okkk you dropping that weight right off.

Loving the weight loss sis you look AMAZING (you look amazing either way).

Tam Tamwith the look away [smirk face emoji]. You looking like you slimming down, Sis Still Gorgeous.

In a past interview with Essence magazine, Rivera revealed how she maintained her curvy figure. She credits removing dairy from her diet and having a form of exercise, which ranged included jumping rope. Shes also done singing lessons, which she said she found helped with her stomach area.

The reality star told the publication, I try my best not to eat cream cheese, ice cream or milk and thats the most I can cut out right now. Maybe in the future, I can cut out something else, but right now Im just starting with the basics.

She added, Jumping rope has really helped me be able to hold my breath longer It helps give you more depth and longer wind but its also toning because, truthfully, I aint been working out like I should beIve been doing more diaphragm exercises, which actually tones your stomach, and I never knew that. Its contracting!

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Chrisley Knows Best Star Julie Chrisleys Weight Loss Over the Years: Photos – Life&Style Weekly

Posted: October 13, 2021 at 12:17 pm

Looking good, mama! Chrisley Knows Best star Julie Chrisley had an impressive weight loss over the years, and she looks more confident than ever in transformation photos.

The reality star has previously opened up about dropping 20 pounds as an ambassador for Nutrisystem. While she enjoys doing pilates as exercise, the biggest change to Julies lifestyle is she [modifies] and [makes] better choices when it comes to her diet.

Overeating was a struggle, no matter what I was eating. Now, I dont have to think about it, she explained People in 2018. I tend to think Im a little pickier because I do cook a lot, and I can cook.

The Whats Cooking With Julie Chrisley host was diagnosed with breast cancer in 2012 and underwent a double mastectomy. She noted that she worked with a nutritionist from the program to eliminate soy from her diet.

That being said, the South Carolina native couldnt help but confess that she loves the physical changes to her body from her new lifestyle as much as the health benefits.

If were being completely honest, everyone can say its not about the weight per se, or how you look, but dropping some weight makes me feel better about myself because I know that I look better, she gushed. Im being more healthy. Its just good all the way around.

Julie first stepped into the spotlight when Chrisley Knows Best premiered in March 2014. She shares three children Chase, Savannah and Grayson with husband Todd Chrisley. The real estate mogul also has two kids, daughter Lindsie and son Kyle, from his previous marriage to ex-wife Teresa Terry.

Fans fell in love with Julie and Todds hands-on parenting technique and the hilarious antics of their family. The reality TV mom admitted she gets in trouble all the time for being a bit too outspoken when it comes to her childrens lives.

We over-communicate in this family, Julie told Us Weekly in June 2021. Sometimes we probably say too much. I have friends and theyre like, I just let my kids figure it out. I just dont voice my opinion.

Keep scrolling to see before and after photos of Julies weight loss!

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Is Intermittent Fasting not working for you? Check here what you could be doing wrong; guide to weight loss – Times Now

Posted: October 13, 2021 at 12:14 pm

Intermittent Fasting: Dos and Don'ts  |  Photo Credit: iStock Images

Many diets focus on what to eat, but intermittent fasting is all about when you eat. This is one diet that gives you slots (in terms of timing) -- you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple of days a week, can help your body burn fat, shows research.

Can the human body handle long hours of fasting? Are we not told that staying hungry for too long will make us prone to acidity? Johns Hopkins neuroscientist Dr Mark Mattson who has studied intermittent fasting for 25 years, says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. He cites how in prehistoric times before humans learned to farm, they were hunters and gatherers who evolved to survive and thrive for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries, Dr Mattson says.

With too much digital work with lesser running around, humans have eased themselves into the unhealthy sedentary lifestyle. Extra calories and less activity can mean a higher risk of obesity, type 2 diabetes, heart disease and other illnesses. If we are not burning as many calories and as efficiently as even our elders did 50 years ago, we must at least cut down on the quantity of calorie intake.

Scientific studies are showing that intermittent fasting may help reverse the trends of non-communicable diseases like cardiovascular problems, diabetes, blood pressure, obesity, hypertension etc that we have set ourselves up for.

But there are many who find that despite their best efforts and determination, Intermittent Fasting is not delivering the results for them. Why is it that IF does not work for some? Here is a troubleshooting guide. Are you doing these things wrong?

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Protein powder for weight loss: Delicious & healthy choices that you can consider – Times of India

Posted: October 13, 2021 at 12:14 pm

Losing weight is never an easy task. You need to focus on your diet and avoid eating unhealthy food to lose weight in your desired period. If you are looking for some healthy weight loss supplements, you can consider going for a pack of protein powder for weight loss. These supplements are usually made from whey protein in combination with other essential ingredients that are known to burn fat and improve your metabolism. So, you can easily lose weight in a few weeks with regular consumption of protein powder for weight loss.

Here is a list of some of the most popular options in protein powder for weight loss that you can consider buying online. Check out this list and pick the ideal pack of protein powder as per your needs.

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The Healthy Carb You Should Have Every Morning To Burn Calories And Supercharge Your Metabolism – SheFinds

Posted: October 13, 2021 at 12:14 pm

Carbohydrates may have a bad reputation for causing weight gain and halting success in your wellness journey, but the reality is that this macronutrient is essential to achieving your goals and may even make it easier to create a calorie deficit over time. Frequently eliminated from the diets of those looking to lose weight, depending on the variation you choose, carbs are actually the best source of energy for your body when it comes to feeling alert throughout the day.

If youre looking to create the optimal eating plan for weight loss, the first place to start is breakfast. For a filling meal which will fuel your body and limit overeating to maintain a calorie deficit, it all comes back to one carb source to kickstart your morning.

We're Giving Away 25 Body Creams From Womaness

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Oatmeal may be an easy breakfast for those busy days when youre rushing out the door, but its incidentally also one of the healthiest carbohydrates if you want sustained energy that will boost your metabolism and make it even easier to lose weight. Oats are naturally a great source of fiber which has been known to improve digestion and temper overeating, allowing you to create an effortless calorie deficit without depriving yourself.

"The fiber content will increase satiety and help to prevent overeating and indulging in junk foods. The type of fiber in oats also works as a prebiotic which will feed the good bacteria to improve gut health, which is beneficial for weight and overall wellness," explains nutritionist Lisa Richards.

With 150 calories per half cup of oats, a bowl of oatmeal made from rolled oats is the perfect weight loss breakfast which will fill you up with fiber and carbs, as well as offer sustained energy until lunchtime so you arent overwhelmed by hunger or cravings. That being said, pre-packaged oatmeal or oat bars, while derived from the same base ingredient, are not ideal for weight loss as they are often loaded with artificial sweeteners and preservatives which may bog down your body.

"[Oatmeal bars] are typically loaded with sugar and refined carbohydrates. Added and excess sugar slows the metabolism by overloading the liver making it more quickly to be stored as fat," notes registered dietitian, Trista Best. "This simultaneously slows metabolism and causes weight gain."

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Instead, making your bowl of oatmeal from scratch and boiling with water or a plant-based milk alternative will create a creamy and filling breakfast which offers you the option to add your own natural ingredients which will not overload your meal with sugar. "Milled flaxseed can be easily added to overnight oat recipes to improve its metabolism boosting qualities. The fiber and omega-3 fatty acids are nutrients that are thought to improve metabolism by reducing one's risk of metabolic syndrome," suggests Richards.

"Adding ginger to an overnight oats recipe could increase your metabolism by boosting the body's internal temperature. Operating at a higher temperature can increase the amount of calories the body must burn to function optimally," she adds. As for sweetener, instead of white sugar consider using maple syrup or honey for a more natural flavoring. However, its still important to watch the serving size of these sweeteners as they can still quickly pack on calories.

Contrary to popular belief, carbs are actually essential for achieving healthy weight loss without depriving your body of energy and a variety of nutrients--in particular, fiber. Keeping you full and satiated after your meal to help temper overeating, consuming enough calories through your breakfast will actually make it easier to maintain a deficit in the long run for healthier weight loss.

Pack your morning oatmeal with natural sweetener and a handful of berries for a serving of anti-inflammatory antioxidants and you have a powerhouse breakfast well-suited for your weight loss goals while also boosting your metabolism.

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Advice | For too many, it’s the diet that fails people – TheSpec.com

Posted: October 13, 2021 at 12:14 pm

In this weeks column, Im chatting with registered dietitian Daniela Morgado to get her opinion on a variety of issues regarding food, nutrition, fad diets, weight loss and long term nutritional sustainability. At this time when so many of us are trying to shed our unwanted pandemic weight gain and are overwhelmed with the number of options available to us in regards to nutrition and fitness programming, I hope that her input provides you with some clarity on how to best move forward.

Q: It seems like there are new dietary fads popping up every other day. Many of them are not following basic, evidence-based, nutritional science yet are gaining popularity due to celebrity endorsements and social media publicity. How do you counter the misinformation when you see clients/ patients?

A: Fad diets are appealing for many people as they promote an easy quick fix for what many are looking for: weight loss. The diet industry is a multibillion-dollar business, that doesnt promote health and focuses on inches and pounds, dictating how people should look like, not respecting the diversity of body shapes and sizes.

In the initial phase of a restrictive diet, people usually lose weight, but in the long term, 95 per cent of people regain the weight that they lost, entering a cycle of gaining, losing, and regaining weight. And this happens not because people fail diets. In fact, what happens is that diets fail people. It is now known that the body has protective mechanisms to prevent starvation which include slowing down the metabolism and increasing the secretion of certain hormones that cause increased appetite and cravings.

When I see clients/patients, I encourage them to shift the focus from weight loss to health and well-being. Healthy eating is important to promote health and prevent chronic diseases regardless of body shape and size. Choosing an eating pattern that is sustainable for the long term is the key to successful behaviour change.

Q: If someone comes to you and would like to go on an extreme diet (regardless of which diet it is), what would you tell them?

A: Often people reach for extreme diets for weight loss without knowing the potential risks of these restrictive eating behaviours. It is my role as a health professional to explain the risks and harms that fad diets cause to the body which include eating disorders and disordered eating, nutritional deficiencies, stress, anxiety, loss of muscular strength and endurance, thinning hair, slowed heart rate, electrolytes imbalances, and low basal metabolic rates.

Q: In my practice, I am hearing from more people than ever who want to quickly lose the weight that theyve gained during the pandemic. What message do you have for these people?

A: I encourage them to choose a program that is safe and sustainable for the long term. Some of the important things to consider are:

1. Inclusion of all food groups: vegetables, fruits, whole grains, lean protein including plant-based proteins.

2. Flexibility: we eat not only to nourish our bodies. We also eat to socialize with family and friends, to connect with our cultures, and to have the pleasure to eat something that comforts our souls. Balance and moderation are important aspects of healthy eating.

3. Avoid programs that promise quick weight loss and do not fit into your current lifestyle.

Q: If someone comes to you with a clear weight loss goal for health reasons or to change their body for personal reasons, does your approach change?

A: There is a misconception in society around ideal body weight and how much a person should weigh. Telling someone that they need to lose more than five to 10 per cent of their actual body weight with lifestyle changes such as eating less, and moving more is not realistic and can cause more harm than good to ones physical and mental health. The truth is that we dont have control over our weight because our bodies have strong physiologic mechanisms that control weight homeostasis.

There are studies showing that a weight loss of five to 10 per cent can improve blood glucose, cholesterol, blood pressure, and mobility. When talking about weight with patients, I discuss the idea of Best Weight, a concept developed by Dr. Yoni Freedhoff and Dr. Arya Sharma who dedicate their careers to improve the care for patients living with obesity in Canada.

According to them, a patients best weight is the weight they can achieve while living the best lifestyle that they can enjoy. What does it mean? It means that when a person is following a sustainable lifestyle eating a balanced diet in a way that is not over-restrictive, moving the body in enjoyable ways, managing stress, and having good sleep hygiene, the weight will naturally navigate to where it should be, even if it means staying at the same weight.

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Advice | For too many, it's the diet that fails people - TheSpec.com

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