May 2017 - FITBODYUSA

How to lose Weight the healthy way


What is the right body weight? How should we look? These are very difficult questions to answer, but I believe it’s most importantly about feeling comfortable in your own body. We are far too easily influenced by trends and public opinion. If you feel heavy, if your clothes are too tight and if you are tired, losing weight might be a good idea. But do it slowly and by changing your habits. There is no easy fix and crazy diets do not work.

How To Lose Weight in a Healthy and steady Way


Losing weight – and keeping it off – can be hard work because it involves life-changing decisions to find another way of eating and enjoying food. The rules couldn’t be simpler, though: you need to eat less and exercise or be active. Being active improves your body’s physical and mental state, so it is a win-win situation. However, getting into a routine is one of the most challenging aspects.

I have to emphasize that this is a general guideline. The metabolism varies from individual to individual, depending on age, gender, height, weight and your everyday activity levels. Furthermore, if you exercise regularly, the proportion of heavier muscular tissue to fat changes. New studies come out all the time demonstrating just how little we understand about why some people are heavier than others. Metabolism might be connected with our genes, or the bacteria in our stomachs. There is much we don’t know.

The most crucial factor in weight loss, in my experience, is to change your lifestyle forever… and I mean forever. I can’t recommend going on a diet for two to three weeks and then going back to eating like you used to. You can’t expect to keep the pounds off; moreover such ‘yo-yo’ dieting can be very damaging to your health. Changing your lifestyle is key if you need to lose weight and maintain your new body weight. That means smaller portions and less food, more vegetables and complex carbs, less alcohol, fat and sugar – and some exercise every day.

It is really that simple and can be done without calculating anything. I don’t mean you can’t indulge ever again; I’m all for having fun, wonderful food and nice wine. I am talking about changing your habits and your palate, so you end up preferring real-tasting food that is good for you.

GROUND RULES BEFORE STARTING A DIET


Before you start your diet, take the decision to make these changes a permanent feature of your life from now on. After some months without a lot of the things you were used to, such as crisps, chips, fizzy drinks, sugar in everything, heavy sauces, etc., they will actually lose their appeal… I promise. Real flavours from real food can truly change your preferences!

Take time to plan and cook: eating on the move is not a good solution, and shopping for food when you are very hungry and your blood sugar levels are low is also a bad idea. Therefore, plan for three to four days ahead or maybe even for a whole week.

Eating together at a set table is important – don’t eat in front of the TV!

Make sure your dinner plates are not too big; using smaller plates is a good way to control portion sizes.

Eat all your meals slowly, enjoy your food and taste it. I mean really taste it and focus on what’s on your plate. Learning to eat slowly can be hard in the beginning; I know from my own experience. At the beginning I put my watch next to the plate to keep track of time, and promised myself that the eating had to take at least 30 minutes. It took me a couple of months to get into the habit. I lose the habit frequently and then I have to go back to timing my meals.

Involve other people for support. If you find it difficult to change your habits, tell them how they can help you to achieve your goals.

SLEEP

Make sure you get enough sleep. Sleep deprivation makes you eat more since it will make you suffer from tired spells during the day and then you will be inclined to turn to sugar as the solution.

PLANNING YOUR WEIGHT-LOSS DIET


Start your new diet by examining everything in your cupboards, getting rid of not-very-healthy convenience items, such as ready meals, canned soups, snack bars, milk chocolate, fizzy drinks, crisps, cereals containing sugar, etc. Then restock your cupboards with real food, spices, good oils and vinegars, whole grains, oats, nuts, flours, mustards. This replacement process can, of course, be rather expensive. If so, you can do it over time, but try to get rid of all the unhealthy choices in your cupboards as quickly as possible. That is the surest way not to be tempted to eat them.

Plan what to eat for the whole week ahead, and then only go shopping twice so that you spend time in the kitchen instead of in the shops. When on a diet, planning is the key to success. Shopping when hungry or on the spu of the moment will almost inevitably mean that the wrong things get in your basket.

Make sure you always have vegetables, fresh and dried fruit and nuts in the house, so when you get really hungry or fatigued you have something safe to eat.

How To Lose Weight in a Healthy and steady Way - Healthy Lunch


Lunch

In a busy working life you often have to buy lunch or go out for lunch as part of your job. When going out for lunch, do not eat bread and try to avoid alcohol. If it ends up being a big lunch, skip dinner or just eat a raw carrot. Being a little bit hungry now and then will not hurt you.

If you have to buy a takeaway lunch, always avoid sandwiches and go for salad, preferably one with whole grains or quinoa. In any case, the main rule is to stay away from factory-made bread.

High days and holidays

Holidays are always exceptions, and it is only natural to gain a little weight after a couple of weeks with good food and wine every day. That is OK and part of life, but make sure you exercise and perhaps increase your activity level while you have time on your hands.

If you go to a party or have a day when you lunch with friends, or any event where you eat more than planned, just cut down on the following days and you will still lose the amount you need for that week. Dieting is a process that cannot be evaluated day by day but only over weeks or months.

Salt

Sodium is an essential mineral, which we mostly get from salt. Unfortunately, getting too much salt is linked with risk of high blood pressure and heart disease. Your average intake should not be higher than 6g per day. Weigh 6g salt and see how much it is – that will give you a clear picture of the exact amount and help you to limit it. To avoid too much salt in your diet, do not eat processed food, takeaways, and lots of biscuits and snack bars; they contain a lot of salt because it is a natural flavour enhancer.

Sugar

Over the last few decades sugar has become the big enemy, not because there is anything wrong with it as such – it is gastronomically a fantastic ingredient and I would not live without it. However, consuming sugar in the quantities we do is a real and threatening problem, leading to all sorts of health issues.

Stop using sugar in your tea and coffee, but do not replace it with any sweetener. Instead get used to the true taste of the coffee and tea. Do this in stages if necessary. Stop drinking fizzy drinks on a daily basis, and instead buy or make some organic cordials (see Fruit cordials) and dilute them with water. Stop eating snack bars, chocolate bars, bought cakes and biscuits, and sweets.

When craving sweet things, bake yourself a cake so you control exactly what goes into it, that is, the quantity of sugar and the quality of the other ingredients. Alternatively, eat fruit instead. Even though it also contains sugar, it is still a healthy option.

WHAT SHOULD YOU AIM FOR?


If you want to lose weight in a healthy and steady way, I recommend losing 1–2 pounds (500g–1kg) per week, no more. That way you will not feel starved or exhausted. The weight loss will all be due to change. Be patient if nothing really happens in the beginning; just stick to it and the weight will start coming off.

When you have to lose weight, it is important to maintain a steady blood sugar level. You do that by eating three main meals a day and three snacks, but the rule is: do not eat if you are not hungry. The diet plan opposite will work if you do not sit still all day but move around 20% of the time, and exercise two to three times a week.

How To Lose Weight in a Healthy and steady Way - Suggested Diet Plan


SUGGESTED DIET PLAN

Breakfast

• 1 portion of raw oats with fruit and non-fat skimmed milk, or porridge, or a piece of rye bread with cottage cheese (see the recipes).
• Coffee or tea* (with no sugar).


RELATED: 4 Healthy Breakfast Recipes for Weight Loss


Morning snack

• 1 piece of rye bread with 2 tablespoons of low-fat cottage cheese, or if at a desk far away from a kitchen, have some raw vegetables and 10g nuts, like walnuts, hazelnuts or almonds.

Lunch

• A standard lunch with pieces of 1 slice of rye bread with hard-boiled eggs or potatoes, and a portion of raw vegetables like carrots, cauliflower, cucumber and celery sticks.

Afternoon snack

• 1 piece of fruit.

Dinner

• 1 piece of fish, poultry or game, about 100–150g (except for days where the meal is vegetarian).
• 1 big portion of vegetables.
• 2 potatoes or 50g boiled grains.
• 1 portion of salad, with lettuce, kale or cabbage.

Divide each week as follows:

3 days with vegetarian meals

2 days with fish

2 days with poultry, game or meat.

When having your main meal, make sure you set the table nicely, prepare your food with love, take time eating at the table with your family or friends. If eating alone, still set the table and serve yourself a wonderful tasty dinner.

Eat only one portion of food, then eat slowly and drink plenty of water while eating. That also prolongs the meal.

Always serve a fresh salad according to the season; fresh raw vegetables fill you up and they are super healthy. When on a diet, avoid dressings; instead use lemon juice or a nicely flavoured, good-quality vinegar instead.

In general, cut down on fat. Steam or bake instead of frying.

Evening snack

100ml non-fat yoghurt or skyr with berries or other seasonal fruit or, some nights, a small piece of dark chocolate.


RELATED: 10 Healthy Snacks for Weight Loss


General

Drink 2 litres of water a day, and always have raw vegetables in a plastic bag to snack on if hungry or getting sugar cravings.

*Coffee and tea are unlimited, but be careful not to have too much caffeine, which can make you giddy, especially if you do not eat a lot. Always use skimmed milk in your coffee and tea. Avoid café latte – there’s too much fat in all that milk, and that goes for soy latte as well.

How To Lose Weight in a Healthy and steady Way

Here is four healthy breakfast recipes to promote weight loss

4 Healthy Breakfast Recipes for Weight Loss


1. NO-FLOUR PANCAKES

NO-FLOUR PANCAKES RECIPE


Perfect for when you’re craving a breakfast treat!

Ingredients:
  • 1 egg
  • 1 medium banana
  • 2 tbsp. oatmeal
  • 1⁄4 tsp. cinnamon
  • 1⁄4 tsp. salt
Directions:
  1. Put all of the ingredients in a blender.
  2. Blend well.
  3. Spray nonstick skillet with cooking spray.
  4. Turn heat to medium.
  5. Pour small amounts of batter into silver-dollar-size pancakes.
  6. Cook until edges are firm and middle starts to form air bubbles.
  7. Flip.
  8. Serve with fruit and maple syrup!

2. FRUIT PROTEIN SMOOTHIE

FRUIT PROTEIN SMOOTHIE RECIPE


Great postworkout breakfast. Sneak in some spinach for extra nutrients!

Ingredients:
  • 1 cup lite vanilla soy milk
  • 1 medium banana (frozen is fine, too)
  • 1 cup frozen mixed berries
  • 1⁄4 cup loosely packed baby spinach
  • 1 scoop vanilla whey protein powder
Directions:
  1. Combine all ingredients in a blender.
  2. Blend well.

3.CHOCOLATE PEANUT BUTTER PROTEIN SMOOTHIE

CHOCOLATE PEANUT BUTTER PROTEIN SMOOTHIE RECIPE


Great fix for a sweet tooth.

Ingredients:
  • 1 cup chocolate almond milk
  • 1 scoop chocolate whey protein powder
  • 2 tbsp. dried powdered peanut butter (can be bought at health food stores) or 1 tbsp. all-natural creamy peanut butter
  • 1 cup crushed ice
Directions:
  1. Combine all ingredients in a blender.
  2. Blend well.

4. MEDITERRANEAN EGG-WHITE SCRAMBLE

MEDITERRANEAN EGG-WHITE SCRAMBLE RECIPE


Ingredients:
  • 4 egg whites
  • 1⁄4 cup chopped cherry tomatoes
  • 1⁄4 cup chopped Portobello mushroom
  • 2 basil leaves, chopped
  • 1 tbsp. olive oil, plus 1⁄2 tsp. for drizzling
  • 1⁄2 tsp. salt
  • 1⁄2 tsp. garlic powder
Directions:
  1. Heat olive oil over medium heat.
  2. Add tomatoes, mushroom, basil leaves, salt, and garlic powder.
  3. Cook until mushrooms are soft, about three minutes.
  4. Drain any liquid from the vegetables.
  5. Spray a separate pan with nonstick cooking spray.
  6. Turn heat to medium.
  7. Add egg whites.
  8. When egg whites just start to become solid, add sautéed vegetables.
  9. Stir until egg whites are solid.
  10. Remove from pan, drizzle with 1/2 tsp. olive oil.


RELATED: What To Eat To Lose 20 Pounds In 2 Weeks

4 Healthy Breakfast Recipes for Weight Loss

Atkins and South Beach took low-carb diets from disparaged to celebrated, but some confusion remains. We clear the air.

Low Carb Diets - Carb Concepts



Low-carb diets have had their moment in the spotlight. Is their 15 minutes of fame up? That would be a shame. After all, tons of scientific studies and real-world evidence have shown us that controlling carbs is one of the best ways to manage your weight, keep your heart healthy and increase muscle mass. Many nutritionists, though, don’t agree. In the 1970s, the American Medical Association decried low-carb diets (which actually have been popular on and off since the 19th century) as dangerous, and demonized dietary fat as the cause of soaring obesity and heart-disease rates.

In a way, we understand their reasoning. Most of the misconceptions about carbs are based on some type of fact, albeit misinterpreted, misappropriated or just plain mangled. For instance, fat is more than twice as calorie-dense as protein or carbohydrates, containing 9 calories per gram compared to 4 for carbs and protein. Nutritionists used to see it as a simple numbers game, but that was before we understood just how healthy fats can be, how desperately the body needs them, and about the potentially damaging interplay between carbs and insulin within the body. Given all the misconceptions that arise in the mainstream media and our affinity for disseminating the truth about diet and nutrition, we figured we’d do some low-carb myth-busting. Read on to iron out any remaining confusion about following a low-carb lifestyle.

1) Myth: Going low-carb means you can never eat carbs ever. This is categorically false. A low-carb diet allows plenty of room for carbs, and M&F HERS encourages you to eat them. We recommend you consume about 1 gram of carbs per pound of bodyweight per day on workout days, dropping to 0.5 gram per pound of bodyweight on rest days. This means that a 140-pound woman can eat 140 grams of carbs on workout days. (To get an idea of just how much food that translates to, see the chart at right.)

The types of carbohydrates you eat and when you eat them are equally important. The majority of the carbs you consume should be slow-digesting, a category that includes foods such as brown rice, legumes, oatmeal, vegetables, whole-wheat bread and, to a certain degree, fruits. The only time we veer from this advice is in the postworkout window. The goal then is to provoke a massive wave of the anabolic hormone insulin to fuel muscle growth and recovery, and to do that you should eat fast-digesting carbs such as jelly, sports drinks, and white bread, potatoes and rice.

Here, then, is an example of what the carb portion of a typical workout day looks like on a low-carb diet:


example of what the carb portion of a typical workout day looks like on a low-carb diet



1 Since a 140-pound woman is technically allotted 140 grams of carbs, the remaining 15 grams come from other foods such as peanut butter and cottage cheese.


2) Myth: By not eating carbs, you’ll be hungry all the time. That’s also false. It? s true that carbs are the easiest source of energy and eating them increases serotonin levels, a reward system built by evolution to encourage consumption of foods that provide fast, ample energy. But once you adapt to a low-carb diet, your body won’t miss them.

Eating carbs may make you feel good, but they won’t keep you full for long. Fast-digesting carbs exit the stomach and are absorbed by the intestines quickly; the resulting insulin spike sends glucose to muscle cells, the liver or fat stores, then your body wants more. Protein and fat take longer to process, keeping your digestive system busy and you satiated longer.

Protein intake has been shown to reduce hunger by another method as well. A study conducted at University College London had subjects eat three meals: one high in protein, one high in carbs and one high in fat. Scientists found that subjects who consumed the high-protein meal were three times as satiated as after the high-carb meal and twice as satiated as after the high-fat meal. The cause? Peptide YY, a compound produced in the gut after protein consumption that tells the brain you’re full. Subjects eating the protein meal had significantly higher levels of peptide YY in their bloodstreams than the others. When low-carb dieters get a greater percentage of calories from protein, they actually experience less hunger than those eating a “normal” higher-carb diet.


RELATED: How to Make a High Protein Breakfast



3) Myth: You don’t have any energy on a low-carb diet.This myth persists because it contains a minuscule nugget of truth. Glucose is the easiest thing for the body to use as fuel, and all carbs are eventually broken down into glucose. So when you eat ample carbs, your body doesn’t have to work very hard to find fuel from other sources, namely fat. Remove or reduce the amount of glucose you provide your body and it’ll have to step up fat-burning, which means it must call on special enzymes that break down fat.

The problem is your body is an extremely efficient machine, and it’ll slow the production of hormones, enzymes or other compounds that it doesn’t currently require in large quantities. When you switch to a low-carb diet, your body may not have an adequate amount of fat-burning enzymes available to break down enough fat to supply all the energy it requires. The result? Sluggishness and lassitude at least until your body increases its production of fat-burning enzymes.

Ample evidence indicates that this low-energy state is temporary, however, lasting only until the body adapts. A review of research published in 2004 in the journal Nutrition & Metabolism states that not only have hunting cultures such as the Inuit survived for thousands of years on low-carb diets out of necessity but “submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet” as well. This is supported by a study conducted by researchers at California State University, Fullerton, who examined the effects of a carb-restricted diet on 15-rep strength in a variety of exercises. They found that a low-carb diet had no effect on the amount of weight subjects could lift.

4) Myth: Get ready to gorge yourself on bacon and cheese. This was Atkins’ selling point, but it’s just not going to work over the long haul. While low-carb diets do allow for an increase in the number of calories you obtain from fats, your health and physique will be better off if those fats are healthy. You can occasionally indulge in bacon or full-fat cheese, but for the most part aim to eat healthy fat from sources such as avocados, grass-fed beef, olives or olive oil, peanut butter, tuna and wild salmon.

5) Myth: All those fatty foods you’re eating now will lead to heart disease.

We’ve all had the message that fatty foods increase our risk of cardiovascular disease drubbed into us, but research shows saturated fats don’t have as much of an effect on health when eaten in place of carbs.

low carb breakfast


A review of research published in the journal Nutrition & Metabolism in 2005 revealed that limiting carbs and replacing them with any type of fat — even the so-called “bad” saturated variety — resulted in both lower triglyceride levels and an

increase in “good” HDL cholesterol. In fact, saturated fat elevated HDL cholesterol more than unsaturated fat did. The review also found that the major type of sat fat in beef, chicken and pork doesn’t raise “bad” LDL cholesterol levels.


RELATED: Tips For Making Chicken and Bacon Salad
 

In case you’re still worried about eating red meat, other data support its safety. Researchers at the University of Western Australia School of Medicine (Perth) increased subjects’ red-meat consumption for eight weeks and compared their markers of oxidative stress and inflammation, two signals of heart disease, to those who maintained their normal diets. No difference was seen in the markers but subjects who ate more red meat had lower levels of C-reactive protein, a powerful inflammatory factor that’s closely linked to heart disease. It appears, then, that replacing at least some carb calories with fat can make you healthier.


6) Myth: Following a low-carbohydrate diet will cause you to lose muscle. This myth has traceable roots as well, though they’ve been twisted by misconception. When you first begin a low-carb diet, you’ll lose a little of the water stored in muscle tissue, making your muscles look slightly less full. This is because fewer dietary carbs are circulating and the fat-burning pathway isn’t yet fully operational, so your body will use the glycogen stored in muscles as fuel. Glycogen normally pulls water into muscle cells, so with reduced glycogen levels, you also get reduced water levels. As your system adapts, however, it’ll restore glycogen levels and your muscle volume will return to its previous state. At no time will you lose actual muscle tissue; in fact, following a low-carb diet will help boost muscle growth while you get lean, primarily because


you’re taking in more protein, which spurs protein synthesis and burns more fat for fuel.

A study published in a 2002 issue of the journalMetabolism showed the power of a low-carb diet and its effects on body composition. Scientists at the University of Connecticut (Storrs) had 12 men switch to a very low-carb diet. At the end of six weeks, subjects had experienced significant decreases in bodyfat and an increase in lean body mass, despite the fact they hadn’t trained. You read that right: Eating a low-carb diet can actually increase muscle mass even if weightlifting isn’t involved.

7) Myth: Low-carb diets are a short-term solution. Here’s the bottom line: If you follow our dietary advice, you’re most likely already on a relatively lower-carb diet. It’s very difficult to eat clean and improve your physique while still consuming massive amounts of chips and cookies. Those of you who eat clean and love to train already know this way of eating isn’t a quick fix, it’s a lifestyle. Once you commit to it, you’ll experience all the benefits we’ve discussed: healthier arteries, increased strength and muscle mass, and a leaner physique. And that’s no myth.

Low Carb Lunch



Low-Carb, Corrected Diet

 


Low Carb Diets - Carb Concepts

Try these four recipes for a refreshing twist on your protein shakes.

4 Recipes For a Refreshing Twist on Your Protein Shakes


BERRY ALERT

 

Berry Alert Protein Shake Recipe

 

WHEN: Morning
NUTRITION FACTS: 318 calories, 40 g protein, 35 g carbs, 2 g fat

BLEND
½ cup frozen mixed berries (blueberries, raspberries, strawberries)
1 packet instant regular oatmeal
1 scoop strawberry whey protein isolate
½ cup fat-free vanilla yogurt
½-1 cup water

TIP: For a change of pace, swap the oatmeal for shredded wheat bran. It’s an excellent source of
whole grain and fiber, and a great slow-burning carb.


Fat-Free Yogurt
Besides the obvious health-boosting benefits of protein and calcium, this dairy food does your body good in
other ways. It contains more calcium than milk, and has been found to help maximize fat loss — especially
around the waistline — and minimize muscle loss. Yogurt is also a good source of glutamine, an important
amino acid that helps you lose fat.


Oatmeal
The carbs in oatmeal are slow-digesting and won’t boost insulin levels, which means you’ll stay energized
lo
nger without interfering with fat-burning.


Whey Isolate
Whey protein isolate contains more protein, and less fat and lactose per serving than regular whey. It
breaks down fast and releases amino acids into the bloodstream. That’s why we always recommend it
when your muscles are most desperate for protein, like first thing in the morning. Plus, research shows
that whey reduces hunger so you eat less throughout the day, making fat loss easier.


Mixed BerriesRed berries like raspberries are extremely fibrous, low in calories and chock-full of bone-building vitamin
K. The pectin found in blackberries helps keep blood-sugar levels on an even keel. Blueberries are great
for shedding fat because they contain pterostilbene, a compound that helps the body break down fat and
cholesterol.



PIÑA COLADA PUNCH


Pina Colada Punch Protein Shake


WHEN: Preworkout
NUTRITION FACTS: 260 calories, 28 g protein, 32 g carbs, 4 g fat

BLEND
1 small banana
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice


Pineapple
Pineapple contains bromelain, a proteolytic enzyme that helps your body digest protein. This is important
because it can prevent bloating and indigestion before and during your workout, and assists in protein
utilization. Meanwhile, the potassium will help stave off muscle cramps.


Banana
Bananas are an ideal preworkout fruit because they contain fructose and glucose to give both an instant
and sustained energy boost. (Fructose is low-glycemic, which the body consumes slowly.) They’re also
easy to digest, and full of potassium and vitamin C, which are vital for proper muscle function. Plus,
potassium can boost your metabolism.


Soy Isolate
Like whey, soy is a fast-digesting protein that’s ideal around workouts because it gives you more energy to
train and enhances recovery afterward. Studies also show that soy amplifies nitric-oxide (NO) levels. NO
widens blood vessels, allowing more blood and the nutrients it carries to reach your muscles. Research
even shows that soy boosts growth-hormone levels. This anabolic hormone is critical for women around
workouts to boost size and strength gains since testosterone isn’t in abundant supply.


Whey Isolate
Intense workouts wreak havoc on your muscles, and they need protein to heal and grow. Whey isolate is
the fastest way to get a heap of protein to your muscle fibers, and drinking it preworkout ensures it’s there
when your muscles need it for energy and to prevent breakdown.


Almond Milk
Almonds usually make the list of nature’s healthiest foods, and for good reason: They’re rich in
magnesium, manganese, selenium, and vitamins D and E. Almond milk is also low in fat and lactose-free,
making it a great alternative to cow’s milk.



CHOCOLATE-APPLE CRUNCH


Chocolate Apple Crunch Protein Shake Recipe


WHEN: Morning or Preworkout
NUTRITION FACTS: 380 calories, 35 g protein, 55 g carbs, 3 g fat


BLEND
½ cup chopped frozen apple
½ cup low-fat granola
1 scoop chocolate whey protein isolate
1 cup water Ice

TIP: Preworkout, consider replacing half the whey with soy protein isolate.


Whey Isolate
Topping off your morning shake with I whey protein isolate is the quickest way I to replenish muscle
protein and fend off catabolism. Used preworkout, it provides amino acids to build muscle.


Apple
Aside from being a good slow-digesting carb, apples are full of antioxidants. They also contain
polyphenols, which have been found to increase endurance and strength and even promote fat loss,
especially around the midsection.


Granola
For all its popularity, granola may be one of the most controversial breakfast foods. The cereal is made
from rolled oats and nuts, and is coated with honey. Rolled oats provide fiber, which enhances digestion,
and honey provides carbs to restock glycogen levels. So the sugar gives you an instant lift and the complex
carbs provide sustained energy.


AVOCADO AVALANCHE


Avocado Avalanche Smoothie Recipe


WHEN: Bedtime
NUTRITION FACTS: 273 calories, 26 g protein, 9 g carbs, 16 g fat

BLEND
I½ ripe avocados
1 scoop vanilla casein protein powder
1 packet Splenda (optional) Ice


Casein Protein
Casein is an excellent source of high-quality protein. Because it digests slower than whey, studies show it
minimizes the body’s tendency to ravage your muscles for fuel while you sleep.


Avocado
The fat in avocados is primarily the healthy monounsaturated variety, which is less likely to be stored as
bodyfat. Avocados also contain mannoheptulose, a sugar that actually blunts insulin release (to keep fat
storage at bay and fat-burning turned up) and enhances calcium absorption.


RELATED: Healthy Smoothies for Weight Loss

4 Recipes For a Refreshing Twist on Your Protein Shakes

It may be true that having a big butt can cause low self-confidence, but on the other hand, having a tiny one can often have the same effect. If you're unhappy about your barely there bottom, there are bigger bum exercises you can do. And what's great about them is you can do them right in the comfort of your home! Here are 4 butt building moves that are guaranteed to work.

Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work


SQUATS
Squats are one of the best exercises to strengthen and condition your overall body. When this move is done, all major muscle groups are stimulated. And because so many large muscle groups are being worked, squats are a very effective way of burning calories and building muscle. Not only will it improve the shape and appearance of your butt, hips and thighs, it also increases strength and flexibility in your lower back while strengthening your heart and lungs.




STEP UPS
Another great exercise to build up your glutes is step ups. This is done by placing one foot on a step or platform and pushing through your heel to lift your body up. Keep in mind, you'll have to use a step that's high enough. If you're a beginner, you may need to work up to a higher step, but in order for this move to be effective, you want a height where your knee is at approximately a 90 degree angle.

LUNGES
Lunges are a challenging exercise because they simultaneously work various muscles. Bigger bum exercises such as the lunge will activate the glutes, hamstrings, quads and calves. This move is one of the best moves for targeting the butt muscles. It's simple to master and has minimal risks. It should however, be avoided if it aggravates any knee problems.



RELATED: Lunge Squat Combo



BUTT BRIDGES
Bridges are a simple but very effective exercise for toning the buttocks. Do it right and it won't be long till you start to feel it. Simply begin by lying on the floor with your feet flat and your knees bent. Tighten your stomach and while keeping your back neutral, push through your heels and raise your butt off the floor. Squeeze and hold for a couple seconds and return to your starting position.

Bridges are a simple but very effective exercise for toning the buttocks


If you weren't born with one to begin with, a larger butt can be gained through exercise. With these bigger bum exercises, you can get your confidence up and soaring in no time!

RELATED: Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout


Article Source: http://EzineArticles.com/expert/Suzanna_Du/398961

Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work

To talk of foods that burn fat is actually not strictly accurate. No food can "burn" fat, as such, but what many healthy foods do is to create conditions in your stomach whereby fat is broken up ready for removal or prevented from being absorbed in the first place.

5 Foods That Burn Fat


Other foods, such as oats, require more proteins to be burned to provide the energy needed to digest them, than they cause to be added to your daily total. So let's take a quick look at just five of these foods.


Cinnamon as a fat loss food


The first one is cinnamon. Cinnamon is beneficial in other ways than as a fat loss food. It actually helps prevent colds and flu. During the 1918 flu epidemic in Europe the workers at a certain warehouse were conspicuous in that not one single one caught the disease. On investigation it was found that they were all working as packers of cinnamon powder, and thereby subjected to all the beneficial properties of it on a daily basis.

But it's also important as a fat loss food. Try drinking a mixture of honey and cinnamon powder boiled in a cup of water first thing in the morning and last thing at night. If you do this regularly then even if you are obese you will lose weight after a short time. It seems the cinnamon reduces the accumulation of fat in the body, even if you have a high calorie intake.

Or you can add a ¼ teaspoon of cinnamon to your main meal or to a hot drink to help your body metabolise sugar 20 times faster and lower your blood-sugar level.

RELATED: Best Cinnamon And Honey Recipe For Fat Loss
 


Ginger as fat burning food


Another food that increases body heat and metabolism (by about 20 per cent) is ginger. You can buy this in various forms - fresh, pickled or candied - and they all work for you as a food that burns fat. It acts to dilate your blood vessels, stimulating circulation and helping detoxify your body.


Citrus fruits are vital for burning fat


Citrus fruits are another food vital for burning away the fat. The key component here is vitamin C, which helps to dilute fatty substances so your body can get rid of them more easily. Oranges and orange juice is the most popular citrus fruit, but you could also add a drop or two of lemon juice to water, or eat a grapefruit each morning to start seeing some beneficial results quickly.


Apples burn fat


Don't forget apples, as well. Apart from vitamin C, these also contain something called pectin, which has water-binding properties and works to limit the amount of fat your body cells can absorb.


Eggs helps your body break down and dispose of fat


Finally, I want to mention eggs. You may be surprised to see eggs mentioned as a food that fights fat, but they do. They contain the very important vitamin B12, which helps your body break down and dispose of fat. Although eggs are high in cholesterol, they have little effect on your blood cholesterol and will help you by making you feel less hungry for all those fatty foods that you have to phase out.

RELATED: Egg Grapefruit Diet - Lose Up To 10 Pounds In One Week


Article Source: http://EzineArticles.com/expert/Philip_Gegan/169482

5 Foods That Burn Fat