Let’s face it, with full-time work schedules and responsibilities, not too mention the anxiety some of us have stepping foot inside a gym, it’s not always feasible to get in a workout at the gym. Fret not! Author Su Reid from Health magazine recommends 8 fat-blasting workouts from celebrity trainer, Ramona Braganza who has worked with a multitude of A-listers like Jessica Alba and Halle Berry. For more information on these workouts, visit www.health.com and search for The 8 Best Fat-Blasters.
We all know that superfoods are termed that way because of the incredible nutritional benefits they have on our bodies – some superfoods, like broccoli, are even known as cancer preventers. With new studies available, it looks like superfoods are not only great for your overall health but are also instrumental in helping you with your weight loss and weight management goals. Superfoods come in a variety of different ways – from fruits and vegetables to foods you never thought would qualify as a so-called superfood, like chocolate. Yes, chocolate! The new research that is coming out is incredibly encouraging. Take grapefruit as an example – a new study revealed that eating grapefruit can lower levels of insulin – the fat-storing hormone responsible for unwanted fat storage. Another study published in 2008 in the International Journal of Obesity shows that eating two eggs for breakfast, as part as a reduced-calorie diet, helped overweight adults lose 65% more weight and 61% greater reduction in BMI than adults that ate a bagel breakfast of equal calories.
For a complete list of superfoods be sure to check www.health.com and search for Best Superfoods for Weight Loss.
With more than two thirds of the U.S. adult population being overweight or obese, knowledge for weight loss and weight management has catapulted to the top of social and medical circles. Although there is an abundance of knowledge on how to combat obesity, there is an equal amount of bad advice and an even greater amount of unhealthy food options. There are numerous ways to combat overweightness and obesity – diet, exercise, and the right supplements. The problem with supplements is that people tend to lean on them a little too much. They think that by taking a pill, the unwanted fat will “magically” disappear without putting in the time in the “bread and butter” approach to weight loss – through diet and exercise. Supplements can be incredibly useful in your battle to lose or maintain weight but they are, after all, supplements. By definition, a supplement is “something that completes or enhances something when added to it”. You cannot expect to achieve significant results without combining the supplement with diet and exercise. What are some of the best weight loss supplements available today? Well, according to Melanie Haiken, a health and wellness contributor to the prestigious Forbes magazine, here are the “7 New Weight Loss Supplements With Top Scientific Ratings”:
It is derived from the dried rind of the fruit that grows on the Garcinia Cambogia tree.
It’s a fiber-like product made from chitin, a natural substance found in the exoskeleton (shell) of crustaceans and insects.
It’s a type of protein that is derived from the whey of milk.
It’s a soluble fiber derived from the cell walls of algae, bacteria, fungi, yeasts, and plants.
CLA refers to a group of chemicals found in the fatty acid linoleic acid. In nature, it is primarily found in beef and dairy products.
It is a dietary fiber derived from Konjac – a plant found in Asian countries.
Fiber from the seeds of the African Mango tree.
Being hungry not only makes you irritable but it also has a drastic effect on your decision-making ability. After all, if you look at Dr. Maslow’s Hierarchy of Human Needs – food – along with water, air, and sleep, sits at the bottom of the pyramid. For this reason, it’s no wonder why when you are hungry you opt for the most easily accessible food source. Unfortunately, often times, the most accessible food source is junk. We recommend that you keep some healthy snacks in your purse or car. Think of snacks like greek yogurt, almonds, whole grain crackers, hard-boiled eggs, etc. Make sure you do NOT skip meals!
According to Dr. Brian Wansink, director of the Food and Brand Lab at Cornell University, “if you leave serving dishes on the stove instead of the dining table, you’ll eat nearly 10 percent less.”
As many of us know already, the key to losing weight is expending more calories than you consume. The vast majority of people grossly underestimate the amount of calories they consume. If you are truly serious about losing weight, then you need to track your calories. I know what you are thinking – who the heck has time to count calories? – Luckily, with the age of the smartphone and the myriad apps out there, tracking your calories is a breeze. We recommend checking out MyFitnessPal (www.myfitnesspal.com), a free calorie counter. Download the app and start tracking!
Full disclosure – this particular tip is for those that want to take their weight loss strategy to another level. It’s not for everyone as some people might find it to be too much work. If you are serious however, doing this will help you reach your weight loss goals faster and after awhile of measuring, you will be able to eyeball portions so you no longer have to rely on the food scale. The reason why this makes such a big difference is that people are absolutely terrible at determining what a portion size is. Take peanut butter, for example, although a very nutritious food source, it is packed with lots and lots of calories per serving. One serving, which is one ounce, packs 200 calories. If you are not measuring it properly you might think the “little” spoonful you just used is well below the serving size when in reality, it’s probably way more than a serving size. Next time you scoop out peanut butter, weigh it so you can prove to yourself how off you were. Once you see this, it will make you more inclined to measure your food ☺
According to Charles D’Angelo, author of Think and Grow Thin, “buy an outfit in your healthiest size and hang it on your bedroom door as a reminder of your goal.”
Sounds trivial right? After all, how much can you really save on calories by eating one less bite at every meal? Well, the answer might really surprise you. If you do this at every meal, you could be saving about 75 calories a day – not impressed? Try extrapolating that to a full year – the simple math shows us that you could be cutting out 27,375 calories per year!!!
Not only is water the most abundant substance in the human body, it is also essential for keeping the body hydrated and functioning properly. Contrary to some beliefs out there, the more water you drink, the less water weight you will retain – if your body knows that it’s constantly being provided with water, it will know that it is unnecessary to retain water because it is always available.
Instead of saying I want to lose 30 pounds, break it out into smaller goals that you repeat over the course of the year. For example, set a goal for 3 pounds, achieve it, give yourself some kudos for it (doesn’t mean go celebrate with a dinner at the Cheesecake Factory) and then repeat again for another 10 times. Smaller goals will keep your mind thinking of achievability and success. If you are successful with the initial goal, chances are you will want to keep succeeding. The key is to make that success gradual and not in one swoop.
According to recent research, eating from a larger plate or bowl can make a serving of food appear smaller, and smaller plates can lead us to misjudge that very same quantity of food as being significantly larger. Researchers think this is due to the same principle at work when you look at the Delboef Illusion where you misjudge the size of the identical circles when larger circles of varying sizes surround them.
As Dr. Helen Hazuda, professor of medicine at University of Texas at San Antonio, said, “they may be free of calories, but not free of consequences.” The consequences – weight gain. Researchers followed 474 diet soda drinkers for 10 years and found that diet soda drinkers’ waists grew 70% more than non-drinkers. Specifically, drinking two or more diet sodas a day increased belt sizes 5 times more than people who avoided them.
Most of us know that eating healthy will obviously translate to overall wellness and good health. The added bonus of eating healthy is that even if you do not exercise consistently, the sheer fact of eating the right portions and probably more important – the right food – will help you with your weight management. The common thinking is that eating healthy is very time consuming and complicated. In reality, healthy cooking is not any more complicated nor much more time consuming than “regular” cooking. Health magazine has a fantastic list of “31 Quick-and-Easy Fat-Burning Recipes” that include at least one weight-loss superfood and can be prepared in 30 minutes or less. Visit www.health.com and search for “31 Quick-and-Easy Fat-Burning Recipes”.