Thursday, March 29, 2018

Walking Versus Running - What is The Difference?


Wondering what is the difference?

Walking Versus Running - What is The Difference

There is a huge difference between walking and running. Muscle function involved in walking is quite a few and is limited while in running almost every muscle is involved, that is why running helps to lose more fat and that too at a rapid rate than walking. The more you move your body, the more active you become and to can get rid of the laziness that ties you in a cobweb and do not let you work and perform more efficiently.

Walking can be good for people who hate running or cannot run due to health issues, but if you can and if you are looking to lose weight and get fit you should definitely go for running without giving it a second thought. Walking is good as you are trying to make your body active at an initial stage. When you are just getting started and do not want to put a lot of pressure on your body then you can walk for a few days, after that you can start running as if you right away step into running that you might feel exhausted and will perhaps quit even walking let alone running.

What burns more calories?

Running will for sure burn more calories because it consumes more muscle strength and energy of your body than walking. You can burn almost 300% more calories while running than while walking. More muscle power is involved in running than walking.

By walking you can burn anywhere between 70-110 calories per mile (1.6 km) depending on your weight. If you are 55 kg then you will burn almost 70 calories and if you are around 83 kg then you will burn about 110 calories. (Note one kg weight in pounds will be 2.2 times of kg, example 10 kg =22 pounds)

RELATED: How To Lose Weight Naturally With High Intensity Running 

While running, you burn 300% more calories, but I would suggest that you can twice the figure above for the calories burnt while running as there are a lot of factors that you need to consider, like the distance covered your weight and other factors.

Monday, May 01, 2017

5 Foods That Burn Fat
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

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Monday, February 29, 2016

Lose Weight and Feel Full With Fewer Calories
Lose weight and feel full with fewer calories. Does this claim sound like another quick-fix diet promise with a disappointing ending? I can understand why you might feel that way, but believe me, this is not a gimmick.

Lose Weight and Feel Full With Fewer Calories

Not only is it a legitimate claim, it's simple and easy to do. And best of all, you won't feel hungry and deprived.

Here's how it works. All you need to do is learn which foods fill you up with the fewest calories and choose them most of the time. Think of it like this. If most of your food choices pack lots of calories into each bite - by the end of the day - you will consume more than you need. And as a result, you will continually gain weight or find it hard to lose. However, by choosing foods that are less calorie-dense and yet filling, you can manage your weight without feeling hungry all the time. This will increase your chances of sticking with your plan and reaching your ultimate weight and health goals.

Starving yourself to lose weight is not only unnecessary - it's unhealthy. Follow these simple steps for a healthier more effective way to shed those extra pounds and maintain your desired weight.

1. Bulk up. Squeeze more fruits and vegetables into your diet throughout the day by topping cereal with berries, snacking on an apple or carrot sticks, tucking your favorite veggies into your sandwich, or simply increasing the proportion of veggies on your plate.

2. Eat soup. One component of food that has a big impact on how much of it you eat is water. Water adds weight and volume to foods without adding calories; in other words, it lowers the calorie density of foods. Broth-based soup such as vegetable barley is a water-rich food that will fill you up without packing on the calories. Eaten at the start of your meal, it will take the edge off your hunger. Even with this extra course you are likely to eat fewer total calories during the meal.

3. Cut the fat. Without sacrificing taste, you can cut calories by reducing the fat in foods. Use a smaller amount of highly flavorful oil such as extra-virgin olive oil, switch to lower fat dairy products, and buy the leanest cuts of meat and eat less. Fat packs more than twice as many calories into an ounce of food than both carbohydrates and protein.

4. Stock your kitchen. Fill you cabinets, pantry, and fridge with a variety of your favorite low calorie- density foods so these are what you eat when you have the munchies. For example, apple slices with a low-fat cheese wedge, tomato soup with baby carrots, a small scoop of fat-free cottage cheese with a few chunks of fresh pineapple, a multigrain cracker with a dollop of low fat ricotta cheese and a drizzle of honey; the choices are endless.

5. Eat what you like. Tweak your favorites rather than eliminating them. For example, add vegetables to your favorite mixed dishes - bulk up chili, stews, and even macaroni and cheese with water-rich veggies like broccoli, carrots or tomatoes.

6. Make it positive. Focus on what you can eat, rather than what you can't. Experiment with different low calorie-dense foods and create eating habits you enjoy so you stick with it.
Step aside McDonald's and Burger King. For a "real" extra value meal, try this delicious recipe packed with flavor and nutrition - without all the calories.


Courtesy of Supermarket Savvy
1 (16 oz.) pkg. Hodgson Mill Whole Wheat Spaghetti with Milled Flaxseed
1 cup red onion, chopped
1-2 cloves garlic, minced
1 Tbsp. olive oil
8 - 12 fresh ripe tomatoes, peeled & coarsely chopped (8 cups) or 2 (28 oz.) cans diced tomatoes
¼ cup fresh basil, chopped
2 tsp. sugar
2 tsp. dried oregano
1 (6 oz.) can tomato paste

Salt, pepper, and parmesan cheese to taste
In a large saucepan, sauté onion and garlic in olive oil until soft. Stir in fresh tomato chunks, herbs and spices.

Bring to a boil, turn down heat and simmer for 30 minutes. Stir in tomato paste and simmer for 5 minutes longer or until heated through.

While the tomatoes are simmering, cook pasta according to package directions. Drain but do not rinse. Serve hot pasta topped with Fresh Tomato Sauce and a sprinkle of parmesan cheese.
Yield: 6 servings

Each serving: 276 calories; 9 g. dietary fiber; 49 g. carbohydrates; 12 g. protein; 3 g. fat; 1 g. saturated fat; 600 mg omega-3; 0 mg. cholesterol; 40 mg. sodium.

The key to permanent weight loss is having an eating style that is both nutritious and satisfying. With all the quick-fix diet gimmicks out there, this can be very challenging. I'd like to help you lose weight by creating a personalized plan that allows you to enjoy healthy satisfying food - one bite at a time.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb. - or more. Jump Start your weight loss today!
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Tuesday, February 23, 2016

5 Tips To Help You Lose Weight Without Counting Calories
If you think that calories are calories - and it doesn't matter whether they come from cookies or carrots - then it's time to rethink what you're thinking about calories. Contrary to what you may have heard, all calories are NOT created equal. Believing that you'll lose weight simply by counting them or cutting them will likely leave you hungry, irritable, malnourished and frustrated when you end up not much lighter than you were when you started - and maybe even heavier.

5 Tips To Help You Lose Weight Without Counting Calories


Rather than counting calories, eat until you are satisfied.

Check out these facts about calories for a little taste of reality:

1. All Calories Are Not Created Equal

Thinking that all calories are the same is an outdated concept. By definition calories represent units of energy provided by a particular food, however they are not all the same. It's the quality of the calories that matters most and it enhances the value of the food.

2. Junk is Junk, No Matter How You Slice It

Calories from nutrient-rich foods versus nutritionally-deficient foods such as processed or refined carbs will have different effects on the body. Healthy, nutrient-rich foods will enable your brain to signal your belly that it's full, help maintain stable blood sugar levels, and minimize cravings. Nutrient poor foods will have the opposite effect: spiking insulin, causing cravings, diminishing satiety signals and encouraging you to overeat.

Therefore, eating mostly nutrient dense foods will help to keep your weight in check naturally; no calorie counting required.

3. Nutrients Matter More

Tracking every calorie that goes in your mouth may give you a feeling of control but it doesn't mean you're getting enough of the nutrients your body needs. If your diet consists mostly of portion-controlled, "diet" microwaveable meals and other highly processed items, you're eating a poor excuse for food. This type of "food" is loaded with chemicals, GMOs, allergenic and inflammatory ingredients, and it doesn't provide enough protein, fiber, good fats or even volume to make you feel satisfied. You end up hungry, unable to focus, and malnourished, possibly setting you up for chronic illness down the line. Don't be fooled by the calorie count- think nutrition instead.

Tips To Help You Lose pounds

4. Don't Be A Big Loser 

When you see the "before and after" photos of the contestants on The Biggest Loser, you have to wonder just what they were eating before they entered the ranch. I'm guessing it was a whole lot more food. With intense caloric restriction and hours of exercise every day, they do lose weight. And yes, while it does work for a time, it's not recommended. It's hard to sustain this as a life style long-term, and will leave you feeling run-down because you're not supporting your body with enough essential nutrients. Furthermore, this type of restrictive dieting actually slows down metabolism to conserve energy and prevent starvation making weight loss harder.

5. Eat The Right Stuff

To quell your cravings and help reduce your appetite with little effort, all you need to do is feed yourself real food. First up are fats and oils. There is abundant evidence to show that lower-carb, higher fat diets are generally more satisfying. The healthiest fats include avocados, nuts, and cold-pressed olive oil. Not only do they help balance hormonal and metabolic processes, they taste great. Next in line are the non-starchy vegetables like leafy greens. They provide nutrient-dense bulk to fill you up. And last but not least are protein foods such as wild caught fish, grass fed organic meat and poultry providing nourishment while keeping you feeling full longer.

Bottom line, eat until you feel satisfied rather than until your reach some arbitrary "magic" number. Give up hunger, denial and counting calories for real, nutrient-dense foods. By eating this way, your body will tell you when you've had enough and you will lose weight and keep it off for good.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today!
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Friday, April 17, 2015

How Many Calories Should I Eat to Lose Weight? Calories Needed Each Day to Lose Weight
If you are wondering "How many calories should I eat to lose weight?", the first thing you must get clear on is how many calories your body needs to sustain your current weight. It is surprising that most people do not have a faint idea how much they can eat without putting on pounds. And secondly, you obviously need to know how many calories you are consuming in average at the moment, and here again most people do not have a clue about their calorie intake.

How Many Calories Should I Eat to Lose Weight? Calories Needed Each Day to Lose Weight

So, let us start to bring some clarity to your question "How many calories should I eat to lose weight?"!
calories needed for maintenance= your basal metabolic rate (BMR) x your activity level.

Your basal metabolic rate (BMR) is the amount of calories that your body needs to survive without any activity. Say, if you are lying in hospital with a coma, your daily calorie consumption would very much equal your basal metabolic rate.

Your BMR depends on several factors like
  • your current weight - the good news is that for every pound that you are currently weighting, you also need to eat calories just to keep that weight
  • your height -  it obviously makes a difference if your weight is spread over 1,60 m or 2 m, meaning even if Tom Cruise and Michael Jordan had the same weight, their BMR would be different
  • your gender - men have a higher percentage of muscles, which means that they burn more calories per pound of body weight. Unfair, I know, but nothing we can do about it.
  • your age - your metabolism slows down the older you get! Take advantage of that and start your life changing diet now, because next year it is getting even harder!
Your activity level is rated raging between 1.2 (sedentary) and 1.9 (highly active, excessive exercise or hard manual labor) and factored into the equation.

Example: Let's say you are a 25 years old female with a height of 165 cm/ 5'5'' and a current weight of 65 kilos/ 130 pounds. Your activity level is lightly active (1-3x sports per week) and now you start asking "How many calories should I eat to lose weight?"

Your BMR is then about 1,400 calories x 1.375 for your activity level = 1,925 calories
Now, that you know how many calories you can eat per day for maintenance, it is getting easy. For every pound of weight that you want to lose, you theoretically have to cut 3,500 calories. That means for a weight loss of one pound per week, you need to eat 500 calories less then your maintenance per day. In the above case your daily calorie consumption will be limited to 1,425 calories.

How many calories should I eat to lose weight?

You see, with the proper calculations, there is no need to starve yourself on a 1,000 calorie diet. Now you only need to keep track on your calorie intake to ensure that you will stick to your limit!
Your action plan:
  • start to evaluate how many calories you personally need for maintenance using this "How many calories to lose weight calculator"
  • get an idea how many calories you are currently consuming in average (at least roughly)
  • adjust your calorie intake accordingly!

Learn more about healthy eating habits and techniques to achieve automated weight loss by visiting my blog at Receive the report "3 Shockingly Successful Methods to Stop Cravings" when subscribing to the newsletter.
Author: Claudia Ohst, Article:How many calories should I eat to lose weight? Calories needed each day to lose weight

Monday, February 02, 2015

8 Ways To Cut 500 Calories Each Day
8 Ways To Cut 500 Calories Each Day
You can lose a pound each week without dieting simply by cutting 500 calories from your diet each day which turns into a 3500 calorie deficit at the end of the week. Since a pound of fat equals 3500 calories, cutting 500 calories daily is all it takes. It's easy to reduce 500 calories on a daily basis by making simple changes to your eating habits. Here are eight ways to cut hundreds of calories each day.

1. Trim excess visible fat from your meats - This can save hundreds of calories simply by trimming excess visible fat from your meats before cooking. This works especially well with red meats which contain a higher amount of fat.

2. Substitute poultry and fish for red meats - Red meats have twice the amount of calories than poultry or fish. Poultry contains 30 calories per ounce while red meat contains about 62 calories per ounce. If you eat a pound of meat per day, you save 500 calories per day by eating poultry or fish.

3. Drink more water or low calorie beverage instead of regular soda - A regular can of soda contains more sugar than most candy. You cut lots of calories by simply drinking more water, low calorie beverages like crystal light or diet soda. If you average three cans of soda per day, you just cut 500 calories from your diet.

4. Cut out bread and bread products - A piece of bread averages 120 calories per slice. If you typically eat 2 sandwiches per day, that's 4 slices of bread or close to 500 calories of bread. Instead, substitute lettuce wrap for bread or low calorie pita.

5. Eliminate white cream sauce and especially Alfredo sauce - These sauces are extremely high in fat and calories and several tablespoons can easily equate to more than 500 extra calories with loads of fat. Instead use tomato sauce, other low calorie sauces or vinaigrette.

6. Substitute low calorie Splenda, NutraSweet or Stevia for regular sugar - You can typically save hundreds of calorie each day by using artificial sweetener. If you dislike artificial sweetener, try Stevia which is a natural plant base sweetener with zero calories.

7. Try light pudding with a shot of light whip cream - One serving of light pudding with a shot of light whip cream is just over 100 calories and the taste is really good compared to other high calorie desserts.

8. Lean meat with one or two vegetables for dinner - You can make any dinner that comes in under 400 calories simply by using 4 to 6 ounces of poultry along with your favorite two vegetables. However the vegetables should not be white potatoes because of the high starch content. If you don't like poultry or fish you can eat red meat and still come in under 600 calories for dinner. A typical dinner contains more than 1500 calories. That's a savings of 900 to 1100 calories.

Dan Burley is editor and author of and has written hundreds of weight loss and nutritional articles on the Internet. Dan is a fitness guru and nutritionist who has spent a lifetime staying in shape and fighting overweight issues. When I discuss overweight and overeating issues it comes from the heart because I am prone to overeating and obesity. See Dan's sample 1200 Calorie Diet Plan