Category Archives: Diet

Weight Loss – The Concept Of Food Volumization

When you are on a fat loss plan, one concept you should keep in mind is that of food volumizing. This refers to how much food you can eat at a given calorie level. Consider it “food density” so to speak. How much food is going to be permitted without going over your calorie target? This is a critical concept to consider because eating a lower calorie intake is what is necessary for fat loss to occur, and you need to get control over your hunger.

If you are planning to eat say 1200 calories per day, and you choose to go for a fast food gourmet burger, fries, and large soda, there is a good chance that is all you will be “allowed” to eat for the entire day. Could you survive off that? Likely not, hence it is important to choose foods containing fewer calories each serving. Then you get to eat more food overall and will not feel as restricted.

So which foods are best? And which foods are worst?

To get the most volume for fewest calories, think water. You want foods that contain as much water as possible as these tend to fill you up faster…

  • celery,
  • cucumber,
  • peppers,
  • watermelon,
  • cantaloupe,
  • berries,
  • apples,
  • oranges,
  • cod, and
  • shrimp

are all excellent options.Alternatively, popcorn and oatmeal are two great complex carbohydrates to eat because they too offer a lot of volume per serving at a given calorie level.

Chicken is also a good choice, and egg whites are even better. In one cup of egg white you will find just 120 calories, and if you have ever cooked up one cup of egg whites, it is a lot of food.

Worst Foods. What are the worst foods to eat? Any form of dietary fat is going to be bad news. Fat, by nature, is calorie dense because it contains nine calories per gram and most fats do not have much water content. The only exception to this may be avocado, which also supplies dietary fiber. Since you do need to get some fat in your diet plan, if you are aiming to maximize your serving size, avocados prove to be a good choice.

Other foods to avoid include…

  • pasta,
  • dried fruit,
  • nuts,
  • red meat, and
  • salmon.

Now, take note this is by no means stating these foods are unhealthy. Salmon is an incredibly healthy food, but from a calorie per volume of food standpoint, they just are not the best. Save those foods for a time when you are not looking to lose weight.If you follow these principles and focus on foods that maximize your serving size while minimizing your calorie intake, you should find weight loss much more natural.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

10 Painless Ways to Lose Weight

Easy weight loss tips you can slip into your everyday life.

Painless weight loss? If you’re desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there’s nothing pain-free about it.Yet while eating healthier and slipping in exercise does take some work, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

WebMD spoke to weight loss experts and everyday people who’ve figured out a few painless ways to lose weight — and keep it off. Here are their top tips on how to lose weight without sweating it too much.

1. Add, Don’t Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

“Adding in really works, taking away never does,” says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don’t forget to add in something physical, too, whether it’s doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

“There’s some truth to that,” Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you’ll discover “the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place.”

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name …

3. Go Walking

Walking when the weather’s nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. “I enjoy the seasons,” she says, adding that even when she’s short on time she’ll go out for a few minutes. “Even a five minute walk is a five minute walk.”

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

  • Trade your power mower for a push version.
  • Park your car at the back of the lot.
  • Get out of the office building and enjoy walking meetings.
  • Sweep the drive or rake the leaves instead of using a leaf-blower.
  • Get off the bus a few stops earlier.
  • Hike the mall, being sure to hit all the levels.
  • Take the stairs every chance you get.
  • Sign up for charity walks.
  • Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you’re trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don’t forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps — Really!

Down some water before a meal and you won’t feel so famished, says David Anthony, an information technology consultant from Atlanta. “Drinking a glass of water before a meal helps me watch what I eat. … I don’t just hog everything, since I’m not so hungry.”

Magee, who also writes the “Healthy Recipe Doctor” blog for WebMD, adds that for the compulsive snacker it’s a great idea to keep no-calorie beverages at hand “as a way to keep your mouth busy and less likely to snack on junk food.”Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you’ll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means “I can exercise more, and longer, than if I don’t drink water.”

6. Share and Share Alike

With the massive meals served at so many American restaurants, it’s easy to go Dutch — with the dinner plate.

“When we go out, I often share a meal with my wife,” Anthony tells WebMD. “We’ve been known to split a dessert, even a pint of beer. That way, we don’t feel stuffed, and we save some money.”

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

“When you’re trying to eat better or get more exercise, you can be more successful if you do it with a partner or group,” says Grotto. “The community, the partnership, whether online or in person, it really helps.”

Twice the motivation, without twice the effort — a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn’t matter exactly what you do, so long as you’re up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That’s because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

“People go by physical cues,” when they eat, Grotto tells WebMD. We know we’ve had enough because we see the bottom of our bowl or plate. “A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it.”

And don’t forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you’ve eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. “I eat more if I’m bored,” says Virginias, “especially if I’m eating in front of the TV.”

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. “The TV is distracting, and I’m just not conscious of eating,” Virginias tells WebMD. “Once I’m at the table, with a place setting, I’m much more aware of what I’m eating.”

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn’t exactly painless, it may help to know that keeping weight off generally gets easier over time.

That’s the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds — and kept it off for at least two years — maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful “losers” like these — improved self-confidence, a boost in mood, and better health — cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

Lose Weight Quickly, and Successfully

Whether you are a few pounds overweight or would like to drop a few sizes, you do want quick results. After all, you are going on a diet which means that you have to change your eating habits, perhaps drastically. And without results you will not have the incentive to go on.

Why do you need to lose weight?

It is essential to lose weight not only to look more attractive and get rid of unsightly bulges, but more importantly for health. That is because obesity has a major role to play in
• Reduced mobility
• Sleep disturbances
• Diabetes
• Heart disease
• Depression
• Hypertension
• Joint disorders
• Cancer
• Breathing problems

All or any of these can further fuel the weight gain, making losing weight an even more uphill task.

How to lose weight fast?

When you are embarking on a weight loss diet or plan, you need to have goals set out and these should be achievable goals. If you wonder how to lose 10 pounds and you have a time frame for it, then it becomes a goal that you set for yourself and can have the joy of achievement once you have reached the figure.

The first thing you have to do is to make an eating plan or follow a diet. The plan that you follow should be one that suits you and takes into account your eating habits, your daily routine, your work and other variables that are unique to you.

When you have a plan or diet set out, it becomes easier to follow and leaves less room for errors. Popular diets include:
Paleo Diet – When you follow the Paleo diet you eat more whole grains and unprocessed foods, more fruits and vegetables and more of lean meats. This was the diet followed by the hunter- gatherers at a time when food was natural. Since you eat healthy and natural foods with unrefined and natural fats, you will lose weight without counting calories.
Mediterranean Diet – Unlike the Paleo diet, this does not restrict dairy or legumes. You can eat more fruits and vegetables, lean proteins like fish, olive oil, nuts, seeds, herbs, spices and unprocessed grains along with wine. As this diet encompasses a wide variety of foods, it may be easier to follow.
Whole30 – A 30 day plan, this aims to reset your system. The diet is highly restrictive because it cuts out dairy, legumes and beans including soy and its derivatives, sugar and sugar substitutes. There is a wide range of prohibited food items in this diet and so you are bound to lose weight.
Raw food Diet – Since you eat only raw foods on this diet, it is relatively simple to follow as no cooking is involved. However, it does involve juicing, blending and even sprouting as an alternative to cooking.

What about exercising for losing weight?

Many people think that exercising is not effective for weight loss. You can be sweating for hours without any appreciable results. That is because many activities do not actually burn a lot of calories. To give you an example running or swimming for an hour will burn between 300-400 calories.

However, exercise does have an important role to play in weight loss. For one thing, even smaller numbers calories burnt do add up, so just by swimming an hour a day, you could lose a pound in 10 days. Exercise also helps in building muscle and keeping you fit, so you are healthier.

More significantly, exercise boosts your metabolism. When your metabolism is stoked, you burn calories faster for up to 24 hours after exercise. Of course this means regular and sustained exercise for the results to show.

When exercise is combined with a weight loss diet, you will get the best results as you will burn fat and reduce weight. With the right kind of exercise, whether rumba, dancing, strength training, crunches or whatever, you can achieve the kind of figure you want. You can improve muscle tone, get rid of unattractive bulges, get a flatter belly and a more toned butt.

How important is sleep for losing weight?

Getting enough sleep is very important in losing weight. What is the connection between weight loss and sleep? The fact is that if you don’t wake up feeling fresh and fine, if you are groggy, you will find it difficult to get going. You may feel lethargic and tired and then not exercise.

At the same time, when you are fatigued, you are more likely to reach for high fact, high sugar and high calorie foods because of the comfort factor. If you cannot follow your diet or exercise plain, your metabolism slows down and you can actually end up putting on more weight.

What you should not do to lose weight?

You may follow a strict diet in an effort to lose weight fast, but it is important to keep some facts in mind.

You should certainly not be fasting to lose weight. While fasting gives quick results it has a rebound effect. As your body does not get the required food to maintain itself, it slows down the metabolism to conserve calorie burning. This results in your actually gaining weight when you start eating, even if you eat smaller amounts of food.

Even when you restrict your meal intake in an effort to lose weight, it is important that you should eat very little or no salt and sugar. You should also limit your starch intake, whether this is in the form of grain start or high carbohydrates foods. You should be eating the right kinds of food that have more nutritional value but fewer calories.

So then how do you actually succeed in losing weight?

You should have the determination to stick to your goals, follow the kind of diet that is right for your lifestyle and eating habits, while eating healthy foods. You should also get in the correct amount of physical activity and sleep that will help you lose weight and maintain fitness. Once you have lost the desired amount of weight, it is best to stick to your diet with some modifications so that you maintain your weight loss. There is no shortcut to lose weight – it comes off surely and certainly if you follow a diet and fitness regime.

In the meantime, one of the more popular weight loss diet is the ketogenic diet. So what is the ketogenic diet? It is a low carbohydrate consumption diet which you can find the details at which not only helps you to lose weight, the diet also provides you a host of health benefits too.

20 Scientifically Approved Ways to Lose Weight Naturally

You might be tired because of scrolling on your web pages all day searching for a natural weight loss plan that is convincing enough to follow. But all you found was the same content on every page asking you to focus on diet and exercise.

However, here we are not going to tell you all the things you already know. Now, we are going to discuss some scientifically approved ways to lose weight naturally so that you can be convinced enough to make a try. So, not wasting much of time, let us discuss them:

1. Healthy Food All the Way

When you are on a weight loss spree, just eating the healthy foods isn’t enough. You also need to focus on stocking, i.e., you need to stock up on healthy food so that you or your any family member is not hogging on unhealthy food.

Various studies have shown that family’s environment, such as the stocked-up food affects eating habits and weight changes in family members.

The family environmental factors have also been liked with obesity and other problems associated with it.

2. Say No to Processed Foods

When we start a diet plan, one of the most confusing things is choosing between what to eat and what not to eat. This confusion can be seen when people try choosing between fats and sugars and get confused with all the facts and theories, seriously affecting their diet plan.

But, the truth is neither fats nor sugars can affect your weight loss program until they are natural. The problem starts when you consume processed sugar or fat and this is what causes weight gain and problems like obesity.

3. Add Protein to Your Diet

You might have read that a protein rich diet can help you with weight loss. But, did anyone explain why? Why a protein rich diet can be an effective way to lose weight?

Well, when you consume a diet high in protein, the metabolism of your body increases in order to break it down. This increase in metabolism also helps in burning calories, thus playing a crucial role in weight loss.

4. Stay Hydrated

If you drink enough water and keep your body hydrated, you can achieve your weight loss goals a lot faster. Studies have shown that drinking water can help in burning more calories, so carry your bottle with you all the time and stay hydrated.

Not just this, drinking water before consuming meals can also help in limiting the calorie intake, thus helping with the whole weight loss plan.

5. More Fruits and Veggies

If you stop eating all the junk and start meal prepping and carry healthy fruit and vegetable salads with you, there are possibilities that you achieve your weight loss goals faster. Even scientific studies have proved that adding fruits and vegetables to your diet can help you lose weight faster and counter obesity.

This is fruits and vegetables are not only stuffed with nutrition and fiber, but also have a low energy density. This means that you can consume large servings to fulfill your hunger without consuming high calories.

6. Limit the Carb Consumption

As we have already discussed the impact of sugars and fats on body and we have understood that what matters is the quality of the nutritious content. But, studies have shown that following a low carb, ketogenic diet can help with the weight loss process.

Not just this, a low ketogenic diet can help in increasing the good cholesterol (HDL) in blood and helps in reducing the risk of health problems such as high blood pressure (hypertension) and atherosclerosis.

7. Increase the Fiber Intake

Fibers are a type of carbohydrate that are indigestible by body. You can find fiber in various fruits and vegetables.

There are two kinds of fiber, i.e., soluble and insoluble. Soluble fibers on one hand can help in absorbing the water in the stomach and provides a sensation of fullness. This helps in reducing calorie intake, thus helps with the weight loss program. Also, insoluble fiber helps in clearing the digestive tract and promotes the movement of the stool bulk through the intestine.

Consumption of high fiber foods such as broccoli, split peas, lentils, artichokes, avocados, oatmeal, barley, etc. can help you with weight loss and can promote the health of the digestive tract.

8. Proper Sleeping Cycle

Studies have shown that people who don’t sleep enough are at high risk of obesity. To be precise, sleep is important if you want to lose weight. Not only this, it prevents from future weight gain.

But why sleep affects body weight? Well, sleep deprivation affects hunger hormones, thus increases appetite, causing weight gain.

9. Add Some Spice to It

Weight loss isn’t just about eating fruits and vegetables, you can add some spices to your weight loss plan and make it tastier. There are various spices that can be added to your diet to help you with weight loss, some of these are turmeric, cumin, chili peppers, jalapeños, etc.

These spices can help in boosting metabolism, thus helps in burning more calories and eventually promotes weight loss. Also, some spices can also help in suppressing the appetite, thus limiting the calorie consumption, which in turn leads to weight loss.

10. Try Probiotics

Probiotics are living microorganisms such as bacteria that when consumed are beneficial for health. They are essential for the health of the digestive system, heart, and even have weight loss benefits.

But, the question is why are probiotics helpful for weight loss? Well, various studies have shown that obese people have different gut microbiome as compared to that of normal people. Well, consuming probiotics can help in maintaining healthy gut bacteria, thus helps in preventing obesity.

Not just this, they can help in inhibiting the absorption of fat by the body and also suppresses appetite that can lead to weight loss.

11. Coffee and Green Tea

Well, these two are the most effective ingredients to lose weight. You can find these two everywhere whenever you try to search for a weight loss diet. But do you know why are they effective? How they help with weight loss?

What makes green tea and coffee effective is their antioxidants constituent. Antioxidants are not only effective for fighting the free radical damage but can also promote weight loss. Consuming green tea or coffee can help in burning the calories at a faster rate and promote weight loss.

12. Use Coconut Oil in Place of Your Regular Cooking Oil

When following a weight loss program, you not only need to change your eating habits, but also have to make changes in your eating habits too. The first thing you need to change is to replace your regular cooking oil with coconut oil and use it for cooking.

This is because coconut oil contains high amount of a fat known as medium-chain triglycerides. These fats can help in boosting metabolism while minimizing your calorie consumption. This allows the body to burn more calories than consumed, thus helps in losing weight. Also, coconut oil has been scientifically proven to treat belly fat.

13. Don’t Miss Eggs

Among all the foods discussed above, eggs hold an important place in weight loss diet. They are one of the most effective weight loss foods. Why? Because they are not only low in calories, but also contain a good amount of protein and are loaded with nutrients. Moreover, they are pocket friendly and can help you save money while on weight loss routine.

So, if you are setting up a weight loss diet, don’t forget to include eggs in the breakfast, because what can be better than a food that can provide you a great amount of protein, help with weight loss, and can also save some money.

14. Track Your Calorie Intake

When you are following a weight loss plan, it is important to keep an eye on the calories you are consuming. By keeping a track of the calories you are consuming, you can make proper weight loss diet plan according to your dietary needs.

There are various ways you can keep track of your calorie consumption. You can either use a food diary note down the number of calories you consume daily or take the pictures of the food you eat. Also, as we all own a smartphone these days, we can even use some mobile application to track our calorie consumption.

15. Eat Slow!

When you eat fast, you consume calories faster than your body responds to it. This leads to high calorie consumption even before your body signals that you are full. Also, it is scientifically proven that people who eat at a faster rate are more likely to suffer from obesity as compared to slow eaters.

Also, when a person eats slowly, they consume less calories and also boosts the release of hormones associated with weight loss.

16. Add Some Whey Protein

This modern life style has made us so busy that we don’t even have time to eat properly. This is the reason why we aren’t able to fulfill the nutrition requirement of our body. So, if you are not able to consume enough protein every day, the best option is to include whey protein in your diet. You can simply buy a bag (or jar) of whey protein from market and consume as per the guidelines mentioned on the package.

Studies have shown that if you replace natural calories with whey protein, it can help in weight loss while boosting the lean muscle growth in body. However, you have to carefully read the nutritious composition of the protein before buying it, as there are times when they contain some added sugars or additives that are harmful for health.

17. Don’t Let the Food Addiction Take Over

There are many people around the world who eat food not because they are hungry, but because they are addicted to it. Food addiction can be described as irresistible cravings that involves changes in the brain chemistry. A person with food addiction can’t resist eating certain foods which often leads to problems such as obesity.

There are many people around the world who are suffering from some kind of food addiction. Also, this is one of the major causes of obesity in people around the world. So, if you are suffering from any kind of food addiction, the best treatment is to seek professional help as soon as possible.

18. Exercise is Important

One of the most important part of a weight loss schedule is workout. This means if you are on a workout plan, besides the diet, you also need to focus on exercises that can help you lose weight. So, let us discuss some:

Cardio: These are exercises that can increase your heart rate and can also help you burn calories and lose some weight. Well, every physical movements that involve voluntary movements of muscles such as walking, running, cycling, stairs climbing, etc. is cardio. Studies have proven that cardio can help in prevention against heart disease and also has weight loss benefits.

Resistance Training: It is important to build some muscles mass. This is because when you are on a diet plan, you lose some muscle mass, and the loss of muscles is linked with slow burning of calories. Thus, resistance training can help in maintaining muscle mass while you are on a diet and can help you look and feel much better.

19. Concept of Mindful Eating

Mindful eating is a concept that focuses on increasing an awareness about eating. If you focus on mindful eating, it will help you establish control on your food choices and improve your consciousness about hunger and satiety. This can help in establishing a healthy eating habit.

Studies have shown that mindful eating have positive effects on eating behavior, weight, and stress of the people who are suffering from obesity. It has also been beneficial for people who involve in emotional eating or binge eating.

20. Lifestyle Changes

Weight loss isn’t just about focusing your entire life on getting those extra pounds off your body. If you entirely focus on diet and exercise, there will come a time when you’ll get bored of it and stop focusing on losing weight.

Thus, it is important to not only focus on weight loss, but to aim for having a healthy body. This can help in keeping up with the weight loss plan for a longer time and assuring long-term health.

Effective Ways To Lose Weight With Fat Burning Foods

Losing weight can frequently be challenging to somebody who is not accustomed to consuming the right fat burning foods for lowering the body’s toxin level.

It is essential to discover all you can about reducing weight so you can do it safely and successfully.

Here are some fantastic and reliable ways to incorporate in your weight loss guide so you will slim down:

– Purchase smaller plates and bowls to decrease the amount you’re eating.

You can deceive your mind into believing you’re eating a big part of food if the plate it’s on is full.

This is likewise a fantastic idea for getting your household to join you in consuming less – they will not even know you’re doing anything in a different way!

Always Keep a Keen Eye on the Fat Burning Fruits and other Foods

– An excellent idea is to pour a protein shake over a bowl of dry oats.

When people think about oatmeal, they probably think about prepared oatmeal, but that’s not the only seat at the table for how to eat oats.

With a small protein shake over oats, you’ll have yourself a well-balanced ideal breakfast to start your day on the right track.

– To help stay motivated consider an online weight reduction forum.

There are lots of great sites readily available to help you in your journey, and some sites even offer things like complimentary food and workout journals and dishes.

You not only get the assistance of like a neighborhood pro that knows what you are going through, you likewise have access to a variety of tools to help along, and in the comfort of your own home.

– Lose weight more easily by making small changes in your daily life.

Once the initial burst of motivation wanes, making sweeping modifications can be difficult and frustrating to preserve.

Previously I discussed as well, is it obesity surgery or natural ways to shed pounds the best option for you?

Small changes should be part of your weight loss guide and can more quickly become habitual while adding up to healthy slimming down.

One little change you can start with that heart doctors suggest is rather than taking the elevator take the stairs wherever possible.

Don’t enable the numerous different contrasting reports of ways to drop weight to confuse you and only make you discouraged and never getting anywhere.

If you stay concentrated on decreasing your calorie consumption in addition to continue having routine workout, you will discover that your body is slimming down at a very decent and healthy rate which will lead you to success.

In order for the quickest way to lose weight is to be consistent with enjoyable exercises as part of your day.

Research studies show that individuals who do consistent activities such as cycling or taking long walks or even power walking or jogging, for just a few hours a week tend to be consistent on their dieting goals.

Do not damage or wear down your body, emotionally or physically, as this can result in failure for your goals.

If you have an injury, – It’s fine to slow down.

Find an alternative exercise that you can do easily while the injury heals, and figure out why if you are psychologically drained.

Hey, there’s nothing wrong with taking a break once in a while if you feel you’ve been pushing yourself far too hard lately.

If you understand what you are doing and you stick to a weight loss guide or plan, losing weight can be easier than you thought.

If you stick to it, you will see that the enjoyable exercise you need to do and the fat loss diet plan you’ve chosen to commit to, will prove successful.

I like to suggest searching the net for further ideas and the ways to lose weight to get you started and keep you inspired, so you’ll start to see small success turn into bigger ones.

To happy dieting!

10 Top Exercises for Burning Stubborn Stomach Fat

Our changing lifestyle has changed and like that our food habits have also changed a lot. Noodles, pasta, bread and burger, pizzas have replaced grains, cereals and vegetables, which are the actual needs of our body. We tend to develop belly fat, which has become quite common in men as well as women these days.

If you are also looking for reducing your stubborn belly fat and have failed many times earlier then have a look at these simple but effective 10 exercises which can give you a real result in combination with the right diet and lifestyle. Let’s start…

  1. Classic Crunches – Abs- crunches can never be ousted from fat reducing exercises club. Lay down straight, put your hand on the back of the head and try to lift your upper torso without looking for any help. Start with low numbers and increase it gradually day by day.
  2. Bicycle exercise – Lie down and put your hand back of your head. Slowly run your legs as you paddle a cycle. Do this for 5 minutes on your first day and then increase your timing gradually. This exercise burns fat around your waist and strengthens your leg muscles.
  3. Walking – If you walk for at least 30 minutes, even four days a week, it’s going to reduce your weight and your belly fat effectively. It improves your body strength and immunity.
  4. Running – Running every day for even 2 km on your tread meal or outside your home will make your body firm and improves your posture. It improves blood flow and tightens muscles.
  5. Reverse Crunches – It involves touching your forehead with your knees. Put your hand behind the head and try to repeat as much as you can. This is considered one of the best exercises for losing belly fat easily and speedily.
  6. Vertical Leg Crunch – These involve lifting your leg, bending it from knees and then without putting it back on floor repeat it by moving up and down your legs. It puts pressure on your belly, waist and thighs making them more firm and strong.
  7. Toe touch – Now this easy one. Lie down and raise your legs in 90 degrees. Lift your upper torso and try to touch your toe without bending your legs. This exercise will surely give you back your flat belly.
  8. Jumping Planks – Come into your plank position. Without lifting your hand try to jump out to sides in a clockwise direction, but holding your legs together. It strengthens your muscle around thighs and belly.
  9. Stomach Vacuum – Put your body down on your hands and legs just like a cat position. Inhale loosening your abdomen and exhale tightening your abdomen. Hold in your position for 10 seconds and concentrate on your breathing.
  10. Bending side-to-side – Stand straight and keep your hands to the side of your waist. Bend to the left side as much as you can till you feel stress at your right side. Keep your body intact in that position for 3 minutes. Repeat it with your right side.

How Can I Lose Weight in A Month With Organic Superfood Powder?

Is it possible to lose weight within just a month? Well, this may sound crazy, but is it absolutely possible! Furthermore, some people finding it a bit hard to lose some weight, but for just a month? That’s almost sounds impossible! But no, it is really achievable. And if you’re wondering how, the answer lies in organic superfood powders.

Yes, organic superfood powders allow you to possibly attain your weight goals! And for those who want to lose weight, you might want to read more below to find out how can organic superfoods powder can do that for you and your body.

Superfoods List for Weight Loss

First of all, superfoods are incredibly healthy – hence their name. In addition, there are numerous superfoods available throughout the different parts of the world today. And each of them offers outstanding health benefits when incorporated into one’s diet regularly. Since they are called superfoods, they contain a huge of amount of nutrients that are essential to our health.

And superfoods, turned into powdered form, allows you to conveniently mix it with any food you like, and it’s often added or mixed with smoothies to make it much enjoyable to consume. So, if you’re wondering what superfood powders are great for weight loss, then let’s not wait any longer and tackle that out below superfoods list for weight loss.

Acai Berries Powder

Commonly found in tropical areas of Central and South America, acai berries are very rich in antioxidants that effectively promote weight loss and even slow down aging. Moreover, these berries taste like any other berries like blueberries and raspberries. Add it to your smoothie, oatmeal, or yogurt, along with chocolate and you’ve got yourself a delightful and healthy snack!

Turmeric powder

Turmeric powder is widely known for its rich taste and color. And this superfood powder, being one of the most popular superfoods around the world, can significantly boost your metabolism, which allows you to lose weight quickly! Also, Turmeric is often used in most Asian cuisines as a healthy spice that adds extra flavor and as well as color. You can also get it in capsule form.

Wheat Grass powder

Don’t forget to eat your greens! And speaking of green, you’ve probably heard about wheatgrass powder. Yes, this powder is included in the list of the superfoods that promote weight loss. How can wheatgrass aids in losing weight? Well, consuming it regularly improves your digestion and naturally eliminate toxins from your body, preventing the buildup of sugars and fats in your body.

Cacao powder

Well, chocolates can definitely increase your weight as it commonly contains sugar. But on the good side, chocolate that has 70% real cocoa is very good for your health! Furthermore, this powder can effectively suppress your appetite, decrease your cravings, lower stress, and last but not the least, prevent body fat! Also, it tastes great – it’s definitely a win-win!

Maca powder

Maca powder is renowned for its valuable properties for those who are suffering from fertility issues. Furthermore, it’s also one of the best natural energy boosters! And of course, having more energy means that you can exercise for longer hours, allowing you to shred off that extra fat from your body. So, better add it to your diet to acquire more energy and achieve your weight goals quickly!

Well, there are more superfood powders that’ll allow you to reduce and eliminate your body fat quickly, and above are just some of them. After all, any of the superfood powders provided above will make it possible for you to naturally eliminate the fats in your body within just a month – if taken regularly, of course.

Best Post Pregnancy Diet Plan

The best post pregnancy diet shouldn’t have anything new or complicated. You don’t even have to order any specific food for your diet. If you know how to prepare your own food and which foods are best, you can easily get back in shape without any extreme efforts.

Even celebrities follow a very simple routine for their diets. You just plan your meals in a specific way.

Eat less but frequently

Well, it is the best time to start the best post pregnancy diet plan for you. Aim to get only a half serving of food you consume every day. You won’t get hungry easily in this way. If you have two healthy snacks and three small meals every day and drink plenty of water in your diet, you can feel relaxed and energized for hours. It can help you skip breakfast.

Reduce starchy carbs

Starchy carbs are something that can cause bloating. There are many women who have issues about full, heavy feeling when they haven’t eaten anything. Along with it, their body feels pudgier and heavy. Water retention is the main cause behind this. This way, you need to cut back on starchy carbs or eat it properly. White paste or white bread is some of the starchy carbs that are available. It is also loaded in various junk foods. But you shouldn’t skip carbohydrates as well. Choose the high fiber ones as they can fulfill your body needs with much needed fiber that is vital for digestion.

Eat protein-rich food

You can get added stamina, strength and energy with a high protein diet during the day. Needless to say, protein can keep you from feeling hungry with ease. You need to see it for your main meals and you have enough protein from foods like egg whites, lean meat, and sea foods.

Drink plenty of water

Whether you are dieting or not, drinking plenty of water is very helpful for your body and it can even remove all the toxins from the body and you can easily get rid of impurities to help nutrients replenish in your body. It can also keep you from dehydration and hunger.

For new moms, post pregnancy diet plan is very vital. You might face new roadblocks, challenges, and responsibilities after child birth. You might also face the problem in getting back in shape. So, it is the diet plan which can add healthy meals to your diet and help you lose weight.

If might seem like you have to do a lot from another perspective but the snacks and meals are in smaller partitions and you need to prepare healthy foods for you. It is the best way to protect you.

Know Your Melons

Sweet, luscious and juicy melons! Summer is just the right season for them. In the scorching heat, when you need to refresh your body and cool your senses, melons help you beat-the-heat and are a perfect source of fluids. While watermelons are the most popular ones in the melon family, there are other varieties like the honeydew melon and musk melon which are commonly consumed in India. Did you know that melons belong to the same gourd family as cucumbers and pumpkins? Listed below are some common melons with their nutrition facts. Melons are regularly recommended by sports nutritionist as a part of recommendations for an athlete and also in weight loss programs.


  • Watermelon is mostly water (about 92%) but, besides that it is rich in nutrients. They are an ideal snack option for weight watchers as a cup of this juicy melon provides only 40 calories and is fat free.
  • It is rich in the phytonutrient, lycopene which gives it the colour red. Lycopene comes with benefits for heart health, bone health and with anti cancer properties. And, the bioavailability of lycopene from watermelon is higher than from the other top foods that it is present in like tomatoes, papaya and grapefruit.
  • One generally discards the white flesh near the rind. But, you will be surprised to know that the amino acid citrulline is present in plenty in that flesh. Citrulline plays an important role in cardiovascular health.
  • Watermelon has been shown to reduce muscle soreness and improve recovery time following exercise in athletes or sportspersons. Researchers believe this is likely due to the amino acid L-citrulline contained in watermelon which helps in nitric oxide synthesis and increased glucose transport in skeletal muscle.
  • Watermelon seeds once discarded are of high nutritive value. They are high in protein, vitamin B, magnesium and good fats besides some phytonutrients. So, they have the same anti-inflammatory and antioxidant properties like the fruit.


  • Musk melons have negligible fat content and calories in them again making them a preferred fruit in a weight loss diet.
  • Like the other melons, muskmelon is high in water (almost 90%) and thus the perfect summer food to fend off dehydration. Being well hydrated helps your digestive system and your kidneys work at their best.
  • Yellow orange fruits are rich in beta carotene, a powerful antioxidant that helps fight the free radicals in the body and important for good vision. Muskmelon is rich in beta carotene.
  • Vitamin C helps in boosting your immune system by kicking the colds and flu. Muskmelons are rich in Vitamin C that help in building a strong immune system.
  • A bowl of muskmelon provides close to 14% of a person’s daily potassium needs and potassium is a mineral responsible for heart health (especially in controlling the blood pressure).


  • Honeydew is usually pale green in colour with a sweet and juicy interior and a hard rind. Again, like the other members of the melon family it is low in calories with most of them coming from natural sugar in it. Hence, it is an ideal snack option for those wanting to knock of those excess pounds since the fat in it is also close to nil.
  • The fiber in this melon helps regulate digestion and may help in lowering the overall body cholesterol levels.
  • It is rich In B – complex vitamins and other minerals which are needed by the body for various functions each day. So, toss your B complex vitamin pills out of the window and look out for this fruit to fulfil your daily needs for the B vitamins.
  • Studies have shown that eating or drinking the extract of this fruit is good for those who are hypertensive. It is because its high potassium content.
  • The melon fruit family is known to contain high amount of water. That is why this fruit is popularly juiced on hot sunny days because it keeps the body hydrated and also quenches thirst at the same time.

All the melon varieties can be an important part of a healthy diet. As they are abundantly available in summer and are perfect for the season one should indulge in the natural taste of the fruit and procure the benefits too. Cafe Nutrition is a nutrition management and counselling company with their weight loss clinic in Mumbai offering various diet and nutrition solutions to children and adults likewise along with the budding and elite sportspersons. They are one of the best nutritionist in Mumbai.

Body Sculpting Through Vaser Hi Def Technique

How Is Sculpting Different From Contouring?

The surgery is typically a body sculpting technique and not a body contouring approach only. The idea in body sculpting is to promote grooves in the targeted area so as to create a masculine appearance to the seeking candidate. Even though it is not similar to a body contouring mechanism but both can be said to be quite alike as the sole purpose of undergoing a body sculpting or body contouring process is to gain aesthetic beauty.

When said in simple words, body contouring can be described as a procedure that can eliminate the underlying fat contents in order to achieve a flatter and firmer contour. On the other hand in case of a body sculpting technique the main focus is to create an undertone on the skin by creating a smooth and even skin surface. For this a surgeon only needs to culminate the subcutaneous fat deposits that undesirably bulge out.

Along with the elimination of the minute amount of unwanted bulging adipose contents, an eminent surgeon may also indulge in administering a very little volume of purified fat so as to create the appropriate body definitions. Vaser Hi-Def has gained high degrees of popularity in the recent few years because of the high levels of accuracy as well as natural appearance that it imparts. To get the most of the cost many individuals opt to undergo this surgery along with the other liposculpting options.

What Does The Surgery Entails?

It is an advanced surgical mechanism that is conducted under the application of local anesthesia with or without the administration of intravenous sedation depending upon the candidate’s health status and surgeon’s preferences. The anesthetics or sedatives work until and unless the required amount of fat is removed or repositioned. The surgery involves the usage of high defined, latest generation surgical probes which are inserted through minute incisions.

The surgeon in-charge gently oscillates the probe to deliver the ultrasound waves to the targeted areas to loosen up or break down the adipose contents. This is followed by the insertion of the cannula that functions to eliminate the emulsified fat from the specific part of the body. Removal of this localized subcutaneous fat is not a very easy task and needs high level of precision, years of experience and artistic skills.

Once the fat removal technique is successfully completed without posing any threat to the nearby elastic or connective tissues, blood supply or nerves, some bits of fat may be purified to inoculate it in specific treatable areas if required. This helps to create the desirable grooves that one tends to seek from the Vaser Hi Def surgery. As soon as the surgery is over the incisions are properly cleaned and carefully dressed or left open for a specific period of time to drain the extra body fluids out of the body.