Last Updated: August 17, 2022, 11:09 IST

It helps improve satiety, enhance weight loss, and reduce belly fat.

Losing weight is not an easy task. It needs a lot of hard work, motivation, and control. But if you want to lose weight fast, you need to check your breakfast routine. You should look for good options and include more than one item in your breakfast.

One of the reasons behind this is that two things have different types of nutrition that work together. You do not feel hungry for a long time and this helps a lot in the weight loss process. So today, we are going to share some breakfast combos that can help you reduce weight.

Salmon and Avocado: Avocados contain healthy fat and are rich in fibre. It helps improve satiety, enhance weight loss, and reduce belly fat. Avocado contains 25 per cent of the daily requirement of fibre, so its consumption helps keep the stomach full for a long time. This also helps in the process of weight loss. If it is taken with protein-rich salmon, it is highly beneficial.

Peanut Butter and Oats: We all know that oats help a lot in losing weight. So if you eat oats for breakfast, try to add one spoon of peanut butter to it. This combo is nutritious and also enhances the taste. Having this together helps keep the digestion healthy. This combo also keeps the stomach full for a very long time. Oats are rich in fibre and by adding peanut butter to them, you are adding protein and healthy fats to your meal.

Yoghurt and Berries: This breakfast combo is as delicious and nutritious as it sounds. We all know yoghurt is one of the best things when it comes to weight loss. It helps you feel full for a long time. This dairy product could naturally lead you to eat fewer calories throughout the day.

On the other hand, berries are rich in antioxidants associated with weight control and lower body weight. So include this delicious and nutritious combo in your breakfast routine in the morning.

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These Breakfast Combos Will Assist You In Your Weight Loss Journey - News18

Dear Rachel,

I've lost about seven pounds over the last couple of months and would like to lose the same amount again. I've been counting calories and doing home workouts with dumbbells, as well as some dancing and climbing. I'm going on vacation for a week soon and am worried about ruining my progress. I've been looking forward to this trip for ages and really want to enjoy the food and drinks, but I'm nervous. I know I'll feel annoyed if I put on loads of weight and go completely off-track, but I don't want to regret being too strict on vacation. How do I find the right balance?

Nervous Vacationer

Dear Nervous,

Firstly, huge congratulations on your weight loss. It sounds like you're going about it in a healthy way and have lost weight at a sensible rate, so kudos to you.

Secondly, how wonderful to be going on vacation. I completely understand your fears about "undoing" your progress, but I'm here to tell you that you don't need to stress about it.

There's only so much weight you can gain in a week, and even if you do gain some, what's a week in the scheme of your life? You just get back on track afterwards.

Personal trainer and fat loss coach Jordan Syatt told me it's helpful to remember that you didn't lose all your weight in one week, so you won't regain it all in that time frame either.

"You don't ruin your progress in the course of a week," he said.

You may very well see a higher number on the scale when you get home afterwards, but a lot of this is likely to be water weight.

"Even if you went completely off-track and gained a bunch of weight back, it wouldn't be fat," Syatt said. "You don't gain fat that quickly."

While your weight may increase temporarily, this will be mostly due to simply having more food in your stomach and carrying more water weight from, most likely, eating saltier, higher carb foods for every one gram of carbs we eat, we hold three grams of water,Kara Mockler, a registered dietitian and coach at RP Strength, previously told Insider.

This happens to me pretty much every Monday morning after a weekend of enjoying food and drinks with friends, and the number on the scale always goes back down within a couple of days.

"Your weight will be up, but that doesn't mean you ruined your progress," Syatt said.

Unless you're an athlete or physique competitor, life's too short to count calories while you're on holiday.

However, setting boundaries that help you keep your health in check while still enjoying yourself might be comforting, registered nutritionist Scott Baptie told Insider.

Examples of these are only drinking alcohol after 6 p.m. every day, hitting a daily step goal, only having a starter and main or main and dessert rather than all three at lunches, or sticking to calorie-free drinks during the daytime.

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"You don't want to have a crazy long list of 'rules' but three or four simple ones that are easy to follow (and remember) should help you to find the balance," Baptie said.

While it's normal to want to relax and indulge a little bit, think about what holiday treats might actually align with your goals. Is there lots of fresh fruit and local salads you can try? Can you swim in the sea or a pool every day?

I don't stress about taking a break from the gym when I'm on vacation, but I do like to keep active in some way, even if that's just walking along the beach or exploring a town on foot.

If you've been counting calories and dedicated to your weight loss for two months, the chances are a little break will be helpful for your state of mind.

Diet fatigue is real, so relaxing on your vacation might be a refresh that allows you to reset and get back on track with renewed vigor afterwards.

Even if you do gain some fat, you don't need to panic as you have all the tools to lose it again.

"Let's let's just say for the sake of argument that you gained all the weight back, cool," Syatt said. "Then you get right back on track and you know exactly what to do to lose it."

Your main priority on this vacation should be enjoying yourself, Syatt said.

When you're 90, you're not going to look back and feel glad you didn't go, or glad you went and meticulously tracked your calories, he said. But you might look back and wish you relaxed, had fun, and enjoyed it more.

He likens it to taking a break from work.

"Vacation is a time where you relax. You let go of your normal life stresses and you can just do what you want to do and have fun," Syatt said. "So I don't know why people think they should still be tracking their calories meticulously and still be on track on vacation. Enjoy it."

Drink the cocktails, eat the ice cream, and don't feel guilty about it.

Wishing you well,

Rachel

As a senior health reporter at Insider and a self-described fitness fanatic with an Association for Nutrition-certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks with some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel atworkingitout@insider.comorfill out this anonymous form. All questions will be published anonymously.

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I'm going on vacation and afraid I'll undo weight loss: advice - Insider

If you've started a new fitness regime, you may wonder; how long does it take to see results from working out? The answer can depend on many factors, including your current fitness levels and goals and how often you work out. Whether you are training for an event on one of the best treadmills or trying to up your weights at the gym, fitness experts believe that consistency is one of the key aspects to seeing results.

Everybody reacts differently to a new diet and exercise plan. And your definition of what counts as results may vary. Sometimes you may not see the numbers on the scale going down but notice visible differences in strength and muscle definition.

Read on to find out how long it takes to see results from working out, what factors affect your results and how often you should be working out every week.

The time it takes to see results from working out varies depending on your goals. Are you looking to increase your aerobic capacity? See muscle gains? Lose weight? Each plan will have a different timeline for results.

Vicki Cumberworth (opens in new tab) is a personal trainer with 16 years of experience in the fitness industry. She says if you want to improve aerobic capacity, "Small, consistent steps will bring improvement as quickly as two weeks! It's never about volume or unrealistic levels, it's all about consistency and repeating an action regularly. Also, build up slowly. Start with a slow controlled walk, and get faster as you improve - basically no sprinting before you can walk."

"Weight loss can be very fast but if we would like to achieve sustainable weight loss set yourself a long-term goal like a year! It's easy to lose weight fast and gain weight fast but learning to enjoy the process and journey of losing weight is the key which can take time."

"Muscle gain is different for every individual (and factors like genetics and previous exercise experience play a role ) but I often see small developments in lean muscle gain in the first three months of training which is awesome!"

Research has been carried out to try and determine how quickly you can visualize exercise effects. A 2004 study published in The Journal of Strength and Conditioning Research (opens in new tab) examined whether or not six weeks of exercise would show a visible difference in fitness and appearance.

The researchers put a group of 25 sedentary men through an exercise program with either three 20-minute cardiovascular sessions each week, or three 30-minute high-intensity, strength training sessions. Then, based on photos, a panel rated the men's appearance at the start and end of the study. After six weeks, the ratings were unchanged. Also, objective signs of fitness, like body fat percentage, number of push-ups, and oxygen efficiency, didn't improve throughout the study.

The intensity of your workout also matters. In a study published in the Journal of the American Medical Association (opens in new tab), researchers placed women who were sedentary, overweight, or obese into three groups exercising at 50%, 100%, or 150% of the recommended energy expenditure level. After six months, women who worked out at the highest intensity level saw an 8% improvement in their cardiovascular fitness. Those at the lowest intensity level saw a 4% increase in fitness. So the more you crank up the intensity, the more likely you will see results.

(Image credit: Getty)

Personal trainer Emma McCaffrey (opens in new tab) says many factors can affect your results, including your current fitness levels and how often you are training. She says other factors that affect your results, "Consistency and varying your training are crucial. Diet also plays a massive role. If you're eating the wrong things, you will not see results. If you put the wrong fuel in your car, you would not expect it to work; it is the same with humans. What you choose to take in will affect results. Hormones and age can also play a role and it's essential to understand this at the outset and find a fitness routine that works for you."

Vicki Cumberworth says, "There is a big misconception that you need to train six days a week to see results. I am a huge advocate for training realistically! Working out three times a week consistently wins every time over an unmaintainable six days a week regime that only lasts a short amount of time."

The Center for Disease Control and Prevention (opens in new tab) (CDC) recommends doing either:

(Image credit: Getty)

The CDC states that if you want to lose weight, consider two days of moderate activity and two days of vigorous aerobic exercise or high-intensity interval training (HIIT).

The CDC also endorses two to three days per week of strength training for all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Include full-body workouts that focus on compound exercises. These are moves that work multiple muscles at a time.

Examples include:

Need some workout inspiration, try this HIIT workout for fat loss.

Link:
How long does it take to see results from working out? - Fit and Well

Your training routine is only one component of the equation when attempting to lose weight and gain muscle. Indeed, exercise and training do have a significant impact. However, knowing what and when to eat provides more effective results. For example, you dont need to carbo-load if youre attempting to lose weight. And, if you want to bulk up, timing your protein is critical.

To lose weight, you cant starve yourself. To burn calories requires calories. Like driving your car, it needs gas to go, and your body needs calories to move. What your body doesnt need are excessive calories. For instance, its about making healthier choices like eating chicken, carrots, potatoes, and broccoli and not eating things like pasta or macaroni and cheese. Its a big difference.

Caloric restriction and eating less is not the answer. Instead, its about eating smarter and better.

Understand how protein, carbs, and fat are used to build muscle and lose weight.

Many individuals believe that protein is used only for post-workout recovery. However, you can strategically utilize it before and during your workout to gain muscle.

When you consume protein, you initiate a process called protein synthesis. This simply refers to the process of producing proteins. Therefore, your body gets ahead of your training results when you drink or eat protein prior. The proteins that are present before a workout begin the rebuilding process as you exercise.

And, when you drink a protein shake during your training in small amounts, it continues and sustains the rebuilding process.

Afterward, post-exercise in the recovery phase, protein synthesis will continue to be stimulated, helping you to build muscles quickly.

A secret tip to building muscle.

Drink 20 grams of a protein shake 45 minutes before working out in the gym. A protein shake absorbs quickly and does not cause cramping. Drink another 10 grams midway through your workout. After your workout, have your protein meal or drink another 10 grams of protein shake. In this manner, proteins will be produced continuously to build muscle instead of waiting till after. It is more effective!

Proteins are not supposed to be used as energy. Instead, they are used to rebuild.

To build muscle, consume about 1.5-2.0 grams per kilogram of your body weight daily. If you want to preserve muscle without building, consume 1-1.2 grams.

Carbohydrates are the preferred energy source when it comes to training. There are two different types of carbs.

Simple Carbohydrates

These carbohydrates are used for quick energy. They require 30-60 minutes to be absorbed and prepared as fuel. Therefore, simple carbs are appropriate for brief workouts or those that last less than 60 minutes. On the other hand, complex carbohydrates are not required for training for less than 60 minutes.

Eat carbs like fruit to provide instant quick energy.

Complex Carbohydrates

These carbohydrates deliver a slower, more sustained energy source. Unfortunately, it takes about two hours to prepare them as fuel. So, timing is key. Use complex carbs for more strenuous and prolonged workouts, lasting between 90-120 minutes. Complex carbs deliver more consistent energy over a longer length of time.

Eat carbs like vegetables and rice to give you more sustained energy.

Consuming fat with meals before exercise is not recommended. Fats break down more slowly than carbohydrates. Therefore, your body will not break down and absorb the fat in a timely manner. Fats need 4 to 6 hours to be ready and used as energy. Therefore, there is no purpose in ingesting it to gain energy, build muscle, or lose weight for your workout.

Training that lasts up to 3 hours uses carbohydrates, not fats. This is because the body has a sequence in which it uses energy. First, it will burn simple, switch to the complex, and after complex, burn fat.

Make sure the meal is 60 complex carbs, 30% protein, and 10% or less is fat.

The meal needs to be somewhat condensed. Foods must be simplified and easy to eat and digest. At this time, fats should be little to none. Instead, eat 60% complex and 20% simple carbs and 20% protein.

Food needs to be very condensed. Meals or snacks need to be easily digested to break downno fats in this time frame. Fats in this time frame can cause cramping.

A smoothie or a blended drink is best.

To be more specific with your energy, 1-2 hours before your workout, consume 1 gram of carbohydrate per kilogram of bodyweight.

Remember, the denser the food, the more time you need before training.

For more exercise, health, and nutrition information, check out the Balanced Body.

Continue reading here:
What to Eat Before a Workout to Lose Weight and Gain Muscle - STACK

When we think of protein-rich food, all that comes to our mind is chicken, mutton and other kinds of meats. But, as vegetarians, we can't have these sources of proteins in our weight loss diet. We all have learnt in school that proteins are the building blocks of life, therefore it is crucial to have proteins in our daily diet. But how can vegetarians have the same intake of proteins without eating meat? By choosing high-protein vegetarian foods! Shedding a few kilos is always a task, but losing weight without losing our strength is what's more complicated. In that spirit, we have shortlisted high protein, vegetarian salads that may help you reach your weight loss goals.

Also Read:Ever Tried Mushroom Galouti Kebabs? Chef Guntas Shares The Stellar Recipe

Beans and pulses are known to be amazing sources of proteins! So, if you have rajma, hara channa and black-eyed beans in your pantry, you can easily whip up this high-protein salad at home. The dressing has lemon, basil, garlic, pepper and salt.

Click here for the full recipe for Mixed Bean Salad.

Who doesn't love eating paneer?! Why not add to our salads and make them extra delicious and nutritious? In this salad, all you have to do is toss around paneer, cucumber and tomatoes in honey, lemon juice, pepper and salt.

Click here for the full recipe for Paneer And Kheera Salad.

This salad is loaded with not one but two high-protein ingredients spinach and chickpeas. This tangy and refreshing salad has lime, mint leaves and cumin elevating the natural flavours of the spinach leaves and chickpea.

Click here for the full recipe for Chickpea And Spinach Salad.

Offering the best flavours of Mexican cuisine, this salad gives a delicious spin to quinoa. This salad is made with quinoa, foxtail, kidney beans, and crunchy vegetables and bathed in a yummy cilantro-lime dressing.

Click here for the full recipe for Mexican Quinoa Salad.

Tofu is a soy-based ingredient that is extremely popular for its high protein content. This salad comes with tofu as well as chickpea, giving twice the amount of proteins in a meal. The best part is that you can make this salad quickly.

Click here for the full recipe for Tofu And Chickpea Salad.

Try out these veg, high-protein salads and let us know winch one is your favourite in the comments section below!

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Weight Loss: 5 High-Protein Salads Vegetarians Should Add To Their Diet - NDTV Food

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Exploratory analysis of eating- and physical activity-related outcomes from a randomized controlled trial for weight loss maintenance with exercise...

The $43-million e-commerce startup founded by Brandon and Kaelin Poulin serves more than 700,000 women worldwide

ALBUQUERQUE, N.M., Aug. 16, 2022 /PRNewswire/ -- Founders Brandon and Kaelin Poulin announce today the acquisition of LadyBoss, the leading women's weight loss brand, to ClickFunnels CEO and co-founder, Russell Brunson. The 43-million (2021) e-commerce brand provides weight loss products, coaching, and the largest online wellness community for women. In just 8 years, LadyBoss has become one of the top weight loss companies in the nation, serving more than 700,000 women worldwide.

"It makes my heart happy that our mission of improving the lives of millions of women through their health will continue with integrity under Russell Brunson's leadership," says Brandon Poulin, co-founder and CEO of LadyBoss.

Inspired by Kaelin's own weight loss journey after she lost 65 pounds and transformed her life, the Poulins used their last $1,000 in savings to launch LadyBoss in 2015. Within four years, they grew the company to more than 300,000 customers, surpassed $30 million in annual sales, and landed a top spot on the prestigious INC500 list as the 4th fastest growing company in the nation.

"When I think of the LadyBoss journey, I'm just really proud of what we've created," says Poulin. "The real reward has been in the impact in the lives of our customers- the true LadyBosses and soul of the brand. Everything else has been icing on the cake."

Shortly after launching LadyBoss, the Poulins hired digital marketing guru Russell Brunson as their mentor and used his ClickFunnels software to quickly grow the brand.

"Russell has been with us on this entrepreneurial ride since nearly the beginning," says Poulin. "He truly understands our brand and I can't think of a better leader to continue the LadyBoss legacy."

"The success of LadyBoss is an inspiration," says Russell Brunson, CEO and co-founder of ClickFunnels. "It was also a success story for ClickFunnels, to have our software support the growth of their business and the impact it had in the lives of millions of women. My family has been using the products for years and I'm excited to continue the LadyBoss mission that Brandon and Kaelin started."

Poulin credits his strong business partnership and marriage with his wife, a hard working and dedicated team, their millions of customers, and his faith that made the LadyBoss success possible. "God guided me from a high school dropout to the CEO of the fastest growing weight loss company in the world," says Poulin. "In the beginning I had no idea what I was doing, but I took massive action and had massive Favor along the way. There's no way I'm going to stop listening to His voice now."

With the acquisition of LadyBoss complete, the Poulins are putting their invaluable entrepreneurial experiences and skill sets to use in new ventures. Brandon launched an entrepreneur strategic consulting company that helps other fast-growth entrepreneurs and brands succeed. Kaelin continues to support LadyBoss' community and growth as its number one fan and brand ambassador, while also prioritizing her family and influencer marketing career.

To learn more about Brandon and Kaelin Poulin, visit BrandonPoulin.com and KaelinPoulin.com.

For more information on LadyBoss, visit LadyBoss.com.

Media contact:Erica[emailprotected]214-997-3399

SOURCE LadyBoss

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LadyBoss, Leading Health & Weight Loss Program in the U.S., is Acquired by Russell Brunson, CEO of ClickFunnels - PR Newswire

Now, heres where the alkaline water proponents come in: If you drink water that is acidic, youll create too much acid in your blood and pave the way for all sorts of health issues ranging from cancer to osteoporosis.

But can alkaline water be counted on to do so much for your health? And what exactly is it? Alkaline water is essentially water containing added compounds such ascalcium chloride, magnesium sulfate, potassium and/or sodium bicarbonate. Its pH is around 8 or 9, said Dr Look.

Tap water can range from 6.5 to 8.5, or even slightly acidic, depending on the country you are drinking it from, he said. In Singapore, the tap water has an average pH of 8.2, which makes it alkaline to begin with.

There are many claims that alkaline water can neutralise acid in your bloodstream and, in turn, prevent heart disease, osteoporosis and cancer, said Dr Look. So far, these claims have not been backed by scientific evidence.

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