Monday, January 01, 2018

Best Foods To Eat To Lose Weight Quickly
Any expert will tell you that you must eat healthy foods to lose weight. Proper eating habits are upwards of 80% of your weight loss battle. For many of you going to the gym or working out simply sucks or is too time consuming. And for many of those same people after a workout you feel like you need to be rewarded, therefore, you eat empty and high fat calories. By partaking in a bad post workout meal you've not only prolonged your muscle recovery time (you'll be sorer longer), but you've basically cancelled out your workout efforts. Think about eating healthy foods to lose weight just as you think about working out to lose weight.

Best Foods To Eat To Lose Weight Quickly

Study shows that these 12 best weight loss foods are some of the best you can consume to allow you to lose weight.

Best Foods To Eat To Lose Weight Quickly


Any time people consumed mushroom-based entrees, they felt just as comfortable as any time they'd consumed those same dishes made with beef—though they'd taken in part of the calories and fat, study reports. Switch mushrooms for meat in sandwich and wonderful mushroom recipes.


Study shows that dieters who ate eggs for morning meal felt full for for a longer time and lost more than twice as much weight as people who received the same amount of calories from a bagel for morning meal. Think beyond breakfast, as well: eggs increase a salad's remaining power and make for a satisfying snack.


For only 95 calories, a medium apple has 4 grams of fiber. And latest study, posted in the Journal of Nutrition, signifies that improving your fiber intake can assist you to avoid weight gain—or even motivate weight loss.


The deep blue color that comes from blueberries lets you know that they are rich in antioxidants that ward off free radicals. And they’re also great for weight loss.

Thanks to the combination of fiber and water found in blueberries, they’re an excellent choice to help slim down by reducing appetite.

I like to add blueberries to my smoothies, salads, or on top of my oatmeal.


Instead of severely limiting your food intake, you can add more nutrients and cut calories simultaneously by eating broccoli.

With broccoli I keep it simple and steam it as a side dish or use it in a stir fry. I also like to cut it up raw for salads or hummus.


One cup of kale is only about 33 calories, yet it’s packed with nutrients to keep you feeling full and satisfied. This helps you whittle down the amount of calories you consume each day without sacrificing essential vitamins and minerals, making it a perfect weight loss superfood.

I like to add kale to my smoothies or substitute it for watered down lettuces like iceberg. I even like to pair it with my next favorite superfood, spinach.


Having a morning meal made from "slow-release" carbohydrate food , like oatmeal or bran cereal , three hours before you decide to exercise can assist you burn more fat, indicates a recent study in the Journal of Nutrition. Here's why: in the study, consuming "slow-release" carbohydrates didn't increase blood sugar as high as consuming refined carbohydrates, for example white toast. Consequently, insulin levels didn't increase as high and because insulin plays a role in alerting the body to store fat, having lower levels can assist you burn fat.

Goji Berries

Goji berries may not be as easy to find as the other items on my list, but they have similar benefits.

These tiny, bright berries help control appetite and blood sugar levels. They also contain a good chunk of fiber.

Goji berries are generally sold as a dried fruit, so I’ll sprinkle them on my salads or oatmeal for a little added sweetness.

Be careful not to go overboard, as all dried fruits are easier to overeat than their fresh counterparts.

Hot Chile Peppers

In one study, eating a little hot pepper (in tomato juice or in capsules) half an hour before a meal assisted study individuals feel less hungry and consume about 10 percent less.


Chew more to curb hunger. That is what research workers worked out in a recent study in the American Journal of Clinical Nutrition wherein they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants became maximum satisfaction—they felt fuller longer—from the nuts once they chewed 40 times. Chewing more could potentially cause a greater release of fat from the almonds, which in turn causes bodily hormones that control hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University.


If you can get past the super tartness of grapefruit, you’ll be well on your way to quick weight loss.

One study examined 91 obese patients and split them into four groups. One group was given a placebo, one received grapefruit capsules, one had to drink grapefruit juice, and the last group ate fresh grapefruits. The participants had to consume their allocated supplements three times a day before each meal over 12 weeks.

The results? The fresh grapefruit group lost the most weight, the grapefruit juice drinkers came in second place, and the capsule consumers fared better than the placebo takers.

The reason for this is probably that the grapefruit eaters got more whole fiber, which generally helps control appetite better than plain juice.

If it’s hard for you to enjoy the tartness of fresh grapefruit slices, try blending them in your smoothies.


Pears are incredible for controlling appetite. Since pears have an average of 5.5 grams of fiber, they keep our digestive systems moving. Fiber helps our bodies absorb the nutrients and vitamins of all the other superfoods on our list.

If you’re feeling a little backed up or constipated, slice up a juicy pear and enjoy.

RELATED: 10 Low Carb High Fiber Foods

When you are trying to lose pounds, remember that food is not the enemy. There are ways you can use it to your advantage, even when dieting. You just need to get the information you need about your body and how to keep it healthy, and use that information to get the right food to lose weight, don't skip meals, and even if you decide to eat lighter, make sure your body gets the vitamins and minerals it needs! Because although many people think food is what will keep them from achieving their weight loss goals, you can use food to lose weight!

Wednesday, November 29, 2017

10 Daily Habits That Helps You Lose Weight Easily and Keep it Off
When it comes to weight loss, the first thing I always discuss is the main reason why the majority of people fail at shedding those kilos. When most people set out on their journey to lose weight, they fail at realizing that losing weight is not for the short-term, it is for life. Hence, most are not mentally prepared for that long-term commitment, and stop whatever they are doing to lose weight once they experience some weight loss. This consequently results in them gaining back those kilos (and more) when they revert back to their old habits. Losing weight healthily requires a lifestyle change, a proper plan and the ability to stay motivated.

10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

1. Eat More Proteins and Food Rich in Fiber.

Protein has a powerful effect on one’s appetite. It makes you feel full and reduce hunger, enabling you to eat fewer calories. It affects several hormones that are essential in hunger and fullness such as GLP-1 and ghrelin.

Increasing your protein to 30 percent of your caloric intake helps you eat about 440 fewer calories in a day. This translates to a weight loss of 11 pounds in just 12 weeks without restricting anything intentionally or engaging in any strenuous activity. It helps burn fat even more effectively than those who have a high carb intake.

If you usually eat grain-based breakfast, you can switch to protein-rich breakfast like eggs. According to study, obese or overweight women who took eggs for breakfast ate fewer calories the rest of the day for the next 36 hours.

Viscous fiber increases satisfaction as it makes you feel fuller for the most of the day. This reduces the need to eat more during certain times of the day like lunch. Fibers always form a gel when in contact with water. It is the gel that prolongs the time your body takes to absorb nutrients. Examples of viscous fiber include oranges, flax seeds, oat cereals, beans, asparagus and Brussels sprouts.

2. Examine Your Eating Habits.

Do you eat late at night? Do you nibble while cooking? Do you finish your kid’s meals? Take a look at some of the things you ordinarily do and identify the behaviors that account to your weight gain. Change these practices to attain significant calorie savings and have an effective eating plan.

Have you ever heard of the old saying “If you fail to plan, you plan to fail?” You need to have a strategy for your snacks and meals. Pack healthful snacks that you can eat when hungry and avoid eating too late at night. The snacks help you deviate from your regular eating plan. That way, you end up eating less during lunch hour and dinner. You lose weight when you do not consume too many calories.

3. Chew Food Slowly and Thoroughly.

Your brain needs time to process whether you have eaten enough. Chewing your food better is a good way of eating slowly while burning more calories.

This reduces the amount of food you eat and increases your satisfaction or fullness. How quickly you finish eating affects your weight.

People who eat faster always gain weight in comparison to individuals who eat slowly. Fast eaters have a higher chance of being obese. Do not eat after having dinner. This is the central area where people pack extra foods. In case you are hungry after dinner, just take a noncaloric beverage or just take a piece of hard candy. Brush your teeth after to reduce the temptation to eat more.

Sleep well and avoid stress. Poor sleeping habits can cause stress which affects your appetite and weight. Lack of sleep disrupts appetite increasing cravings and hunger for unhealthy foods. This leads to intake of more calories. Chronic sleep problems and stress increase the risk of diseases and other conditions like obesity and Type 2 diabetes.

4. Carve out time to prepare your lunch.

Not only will making your own lunch help you save money, it'll ensure you know exactly what you're putting into your body and that you're getting the right nutrients. "You're also less likely to skip lunch on busy days when you can just walk to the fridge instead of having to go out and buy food," says Mashru. Although it seems like skipping those calories could help boost weight loss, depriving your body of regular meals just makes you more likely to overdo it later.

5. Don't do other things while you're eating.

It can be tough to focus on eating when there's work to do and Instagram to check, but chowing down when you're distracted can lead to accidentally taking in more than you need. Distracted eating doesn't just lead to more consumption in the moment, it can even compel you to eat more than necessary later on in the day, according to a systematic review of 24 studies in the February 2013 edition of The American Journal of Clinical Nutrition.

6. Drink Water Regularly.

According to researchers, drinking a lot of water daily increases metabolism rate.

Taking water regularly makes you eat less and lose weight especially when you drink water before your meal. People who drink water after a meal weigh more while those who drink water before a meal eat fewer calories and lose weight. Replace calorie-loaded drinks like juice and soda with fruit infuser water bottle.

Rehydrating your body enables you to stay healthy. The amount of water you drink depends on your gender. Men should drink at least 13 cups in a day while women should drink at least nine cups in a day. Water flushes out toxins from the body and increases your energy.

Drinking water improves your skin complexion and tone leaving the skin glowing. Through a healthy intake of water, you will boost your immune system and enhance the functioning of your vital organs. After all, this pure drink improves digestion, absorption of nutrients and blood circulation!

7. Eat Fiber-Rich Foods.

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that a special kind of fiber, called viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.

Viscous fiber forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients and slows down the emptying of the stomach.

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

8. Sleep Well and Avoid Stress.

When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, called cortisol, becomes elevated when you're stressed.

Having these hormones disrupted can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.

What's more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

9. Eliminate Sugary Drinks.

Added sugar may very well be the single worst ingredient in the diet today.

Sugary beverages, like soda, have been associated with an increased risk of many Western diseases.

It's very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don't affect fullness like solid food does.

Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.

Healthy beverages to drink instead include water, coffee and green tea.

10. Pile your plate high with vegetables.

One of the best ways to get into the healthy-eating habit is by adding things to your diet instead of removing them. Refusing to eat any of your favorite treats can backfire in a binge, whereas slowly increasing your vegetable intake can only bring good results. "Not only are vegetables filled with important nutrients that keep your body healthy and energized, they contain fiber, which helps you feel satiated," says Mashru. To avoid vegetable burnout, she suggests starting small: add a cup of them to at least one meal a day for a week, then start incorporating them into more meals as you get used to them.

RELATED: How To Lose Weight in a Healthy and steady Way

As you diligently work towards your weight loss goals, I strongly recommend that you enjoy this life changing journey to a better and healthier looking you. Once you have turned your lifestyle around, you will be feeling and looking great and you will be able to continue living healthy and looking healthy. Be excited about the change, be excited to try new foods and be excited to discover new recipes and healthier treats. It will be a lifestyle change you will never regret.

Just remember that losing weight is the outcome of many behaviors and habits, so start by sorting through them all to find what will work best for you.

Wednesday, May 31, 2017

How To Lose Weight in a Healthy and steady Way

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.


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.


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.


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


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.


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.


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.


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



• 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.


• 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.


• 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


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 cafĂ© latte – there’s too much fat in all that milk, and that goes for soy latte as well.

Thursday, April 21, 2016

The Top 20 Best Ways to Lose Weight
This is in no way an exhaustive list of the best ways to lose weight. But it is a very concise and helpful list that can be useful in constructing your own diet or as a guide for selecting a healthy diet.

Everything contained on this list is based on sound nutrition and is completely safe.

The Top 20 Best Ways to Lose Weight

Now here are the Top 20 Best Ways to Lose Weight:

1- Start a (pre-diet) journal and begin to record everything you eat and also the amount of exercise. Do it for one week prior to starting your diet. At the conclusion of your monitoring week examine your journal to determine some obvious areas in which you can improve. Look for bad habits? Where and when are you consuming the highest calorie and fat laden foods? Consider your drinking habits? How many colas or diet drinks are you consuming? How much exercise is a part of your daily routine? You will be amazed at how much your journal will reveal about changes that need to be made if you are going to successfully lose weight.

2- Maintain a lifestyle journal. Once you have begun your diet you will want to continue to record everything you eat and drink as well as recording your exercise regimen. Your goal is to break bad habits and replace them with good habits.

3- Become a grazer. The idea here is to eat smaller quantities more often. Obviously you want these more frequent meals to be high in nutrients and low in fat and calories. Instead of 3 meals a day and a couple of snacks switch to 6 small meals per day.

4- Reduce caloric and fat intake while increasing aerobic exercise. What I have found that works best is a diet that stays in the range of 1200 to 1400 calories and 15 grams of fat per day.

5- Be purposeful with your exercise. Try to work 3 to 4 thirty minute aerobic routines into your regimen. Light weight training can also be very productive. Just be sure that you have a plan. Also build some variety into it. The best exercise is fun exercise. Play on a softball or basketball team. Play tennis or swim. Find something you enjoy and build that into your routine.

6- Drink at least 8 glasses of water each day. The water flushes your system and rids your body of toxins. It also helps to maintain a full feeling that naturally curbs hunger.

7- Eat at home as much as possible. It's not impossible to eat out and maintain your diet but is very difficult. At home you can better control the food requirements of your diet while avoiding temptations that are so readily available in a restaurant environment.

8- Read healthy information. Invest in magazines and books that teach the principles of a healthy lifestyle.

9- Set realistic goals and write them down. Place those goals where you will easily see them like your refrigerator or work station. When setting goals remember that weight loss comes more rapidly in the first few weeks. Your previous experience with dieting will also give you and idea of what can realistically be expected. For example, I know that it is realistic for me to lose 20 pounds in the first month of a diet. The next month will be more in the neighborhood of 10 to 15 pounds. After than I can reasonably expect to lose 1 pound per week. Generally, the heavier you are the faster the weight will come off. The point is to set goals that you can achieve. Failure leads to disappointment which in turn leads to giving up.

10- Get plenty of sleep. When you get adequate rest you body will produce lower amounts of cortisol which contributes to weight gain when you get too little sleep.

11- Avoid stressful situations. When the body is stressed it produces insulin which fuels the body with more sugar resulting in slower weight loss.

12- Eat more and more fresh fruits and vegetables while cutting back on processed and packaged foods. Additionally increase the percentage of raw foods in your diet.

13- Eliminate sugar, white rice, and anything made from white flour. This change will do wonders in insuring your success. The best bread choice is whole grain bread.

14- Eliminate all soft drinks. Diet drinks are just as troublesome as drinks sweetened with sugar. Your primary drinks should be fresh water and an occasion cup of green tea. As far as a safe sweetener I recommend stevia. Don't by the stuff that's being sold now in the grocery store because it is mixed with additives. Instead, get pure stevia, either in a powder or in liquid form.

15- Eliminate meat from your diet. If you can't do without meat try to get buy with just white meat and fish. And if you just have to have red meat then consume no more than 5 ounces per day.

16- Do not fry in oil or cook with butter. Steaming, roasting, broiling, and boiling are your healthiest options. Raw is the absolute best option.

17- Cut back on the salt. There are some wonderful herb seasonings that add tons of flavor to your food.

18- On special occasions go ahead and enjoy yourself by eating what you love. Just do so in moderation.

19- Remove the fat clothes from your closet. Your mindset should be that you will never ever have to wear those clothes again. Treat yourself to a new wardrobe. The thing that I have found is that when you slim down clothes cost less. You can also wear jeans, shorts, and tops that you are less likely to wear when you are overweight.

20- Stay positive. It is so easy to become negative, irritable, and disagreeable on a diet. Refuse to allow it to happen. Avoid negative and critical people who distract you from becoming the slim and healthy person that you want to become.

RELATED: How To Lose 20 Lbs Fast - The Best Way to Burn Fat and Lose Pounds Quickly

Richard Weirich co-hosts the internationally popular Health at Last Radio and has written numerous publications on weight loss, health, and wellness. To find out more about the best ways to lose weight [] you can visit the author's website [] here.

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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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