Lose Weight by Eating More

People who want to lose weight also want lasting results. Here are tips for you to achieve that goal.

– Never skip breakfast

Taking breakfast will give you energy that the body needs to consume throughout the day. Additionally, eating healthy foods during breakfast can prevent you to go for snack foods in the vending machine.

• Try to eat oatmeal or a quinoa to supply your body complex carbs, fiber, protein, and healthy fat. Begin with half cup of hot grains and put almond milk, berries, walnuts, honey and cinnamon. If this is not applicable in your area, go for a piece of multi-grain toast with banana and almond butter.

snack– Select healthy snacks

Snacks rich in protein and carbs are suggested so that you will not crave for more foods after just a few minutes of snacking.

• Eat small amounts of fresh fruit, vegetable, nuts and hummus every three hours.

– Consume complex carbohydrates

You can eat carbs at the same time have a great body but be sure to eat the right carbs. Processed and refined carbs should be avoided and instead eat brown rice, oats, and legumes, which are all filled with complex carbohydrates. Complex carbs give vitamins, minerals, dietary fiber which allow digestion to slow down thus, making you feel fuller longer. Refined carbs are full of added sugars which break down easily to give quick energy in the form of glucose. This is only good if you need quick energy such as running.

• Incorporate fruits, vegetables and whole grains into your daily diet. Limit refined carbs such as white pasta, white bread, and sugary baked goods.

– Eat good fats

Not all fats are made equal just like carbohydrates. Omega-3 fatty acids are the good fats, particularly EPA and DHA, both are god to your health. Results of different studies reveal that EPA, DHA and omega-3s can improve the health of heart, eye, brain, join, and skin.

• Try to eat fatty fishes such as tuna and salmon. Also fish oil supplements are good sources of omega-3 fatty acids.

– Do not forget to drink enough water daily

Water is the key of good health. Water is needed to stay hydrated, which is necessary to boost energy levels and promote healthy, glowing skin. Water also aids in flushing toxins and other waste products in the body.

• Drink water before every meal, about two 8-ounce glasses. This could also prevent you to overeat during the meal not to mention that it hydrates your body.…

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Three Keys to Muscle Building

Build Muscles

Almost all men want to have a body which they can be proud of when going to the beach. Obviously, you have to build muscles to get in shape. Oftentimes, men are stuck because of hearing hundreds of explanations and too many strategies from other people. This becomes a problem as you might be trapped between myths. Muscle building should not be complex. It only requires three things that you should keep in mind.

Watch Eating Habits
build musclesThe way you eat really matters a lot when it comes to muscle building. The likelihood of shaping the body you want to have depends on how you eat and what foods you consume. Definitely, you have to eat foods that are rich in proteins, which promote muscle growth. But timing gets a big role for this. You can get natural energy for your workout by eating fruits 45 minutes before you hit the gym. This helps you control your metabolism to prevent fat storage and muscle inhibition.

Combine Supplements with Self-Discipline
Generally, people believe that they can easily build muscles by just using supplements for their workout. Contrary to that, supplements can only be effective if you take time and efforts for muscle building with self discipline. It is no wonder that supplements really help you enhance your muscles. But without following the correct procedures, they are useless.

Follow a Proper Workout
Working out may not be as easy as you think. To support yourself along the process, you have to work on your big muscles first before hitting the small ones. Also, eliminate the belief that you can quickly build muscles by spending more hours in the gym as this would only seriously damage your muscle tissues.…

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Food Journal as Effective Tool for Weight Loss

Weight Loss

A research study published in the Journal of the Academy of Nutrition and Dietetics found the importance of keeping a food journal to people aiming to achieve weight loss.

According to the researchers at the Fred Hutchinson Cancer Research Center, the condition of overweight and obese post-menopausal women is linked to their self-monitoring and diet-related patterns and behavior. They found that participating women who kept food journals lost more pounds that those who disregarded their food intake. What is more interesting is that, the findings revealed that a person is more likely to lose more pounds by skipping meals than those who eat less frequently.

Weight lossThe lead author of the study suggests the need to know what food is eaten and how much food is consumed to make weight loss efforts effective.

Unrealistic goals are often the main barriers to losing weight, the study notes. It is impossible for a man weighing 250 pounds to lose 125 overnight. That is very unrealistic. It is advisable to start getting rid 5 to 10 percent of you starting weight.

Moreover, the researchers offered weight loss tips. Study participants were told that they should be honest when recording everything in their food journals and that the food portions they eat should be accurate. Also, they recommend the need for accountability while losing weight.…

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Lifetime Fitness Tips: Effective Weight Loss Ideas

Overweight people who want to have lifetime fitness routines often ask their nutritionist or doctors on how to lose weight fast. Some of them done their research online and type the words “how to lose weight fast.” If you are also overweight maybe you also did the same. Maybe you came across various diet routines and think that if you follow them all, you can lose your weight fast.

However, you can still lose weight fast by doing a couple of those tips at a time and not all of them at once. The following are some of those tips to lose weight fast.

Use your teeth in eating. Always chew your food with your teeth to add saliva to the food and to cut them into small pieces for easy digestion.

Choose dry wine over sweet wine. Generally, sweet wines contain a lot of sugars while most sugars on dry wines have been already fermented away.

Do not discourage in the middle of your diet if you don’t get results that you want particularly in working out. Most people try hard and push themselves so hard to lose weight fast but this is very dangerous especially in working out. You may sprain your joints, torn ligaments and suffer backache. Don’t push so hard, just be steady on your work outs to get desired results.

Know your weight before starting your diet program. It is important to know your weight prior to your diet program in order to know your progress. Just don’t expect a sudden change, wait for 2-3 weeks to notice some changes.

When you get even a slight positive change, reward yourself. This doesn’t mean that you reward yourself with food instead buy yourself a dress or shoes. It is always a good idea to buy your money, which used to be allocated for food that can make you fat, to something more substantial.

Have a rest from working out every week. Your body needs a rest from working out, so do not hesitate to take a rest every week.

Go out to exercise. It is good to exercise outdoor to give your body a chance to get much needed sunshine and fresh air. Moreover, exercising outdoor can pump you up especially when you are surrounded with a lot of people doing the same.…

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