breakfast

Guest Post: What is The Science Behind The Weight-Loss Process

Losing weight is an objective for a lot of people but, unfortunately, not everyone is successful in achieving the set target. While it is not impossible to lose weight, you do have to follow some steps to realize your goals. In the paragraphs below, we will present the science behind the weight loss process and the ways you can reach the desired weight. Enjoy your read and make sure that you give our suggestions a try, to convince yourself of how effective they are.

#1 Food Journal

If you want to lose weight, you need, to begin with, the daily food intake. Write down your meals and highlight the foods that are either too high in calories or wrong for you. Eliminate these foods and replace them with the best diet plan. The food journal can also be used to identify emotional triggers as well, helping you to stay on the right path and avoid eating the wrong foods.

#2 Physical Exercise

While this might sound like the obvious thing to say, you cannot hope to lose weight, without becoming physically active. You can try any form of physical exercise, just as long as you get moving. It is recommended that you perform at least half an hour of physical exercise per day, increasing this amount to ten minutes every day. You can do yoga, go out for a jog or try out swimming; what matters is that you get your heart pumping, enjoying the subsequent weight loss.

#3 Super Juices

It may be hard to believe, but super juices for weight loss are a real thing. These can be easily introduced into your diet, is often made from fresh fruits and vegetables. For example, you can prepare a delicious, super juice from the following ingredients: collard greens, apples, cucumber, celery stalks, lemon, and lime. All you need is a blender to process everything, and you are ready to go. These super juices are packed with nutrients and vitamins, sustaining the weight loss process, even when times are difficult.

#4 Calcium-Rich Foods

Even if you are on a diet, this does not mean you should exclude dairy altogether. On the contrary, studies have demonstrated that eating calcium-rich foods can speed up the weight loss process. Moreover, by eating such foods, you will keep the risk of osteoporosis and other bone diseases down to a minimum. If you are worried about the number of calories deriving from such foods, you can always choose the low-fat versions.

#5 Supplements

Professional nutritionists recommend natural supplements for weight loss, as they are conscious that the diet might deprive the body of necessary vitamins and minerals. To stick to your diet and achieve the desired weight, it is recommended that you give some supplements like Phenocal a try. They will support the weight loss process, making sure that you stay healthy at the same time. Moreover, they are made from natural ingredients, so you do not have to worry about allergic reactions or side-effects.

#6 Breakfast

If you want to lose excess weight and maintain your figure, you have to accustom yourself to eating breakfast. Studies have clearly demonstrated that skipping breakfast is not good for the body, making one eat more food with the next meals. Moreover, given the fact that you did not have breakfast, you are more likely to choose less healthy foods for lunch or dinner. Breakfast can keep your blood sugar levels in check, stimulating the activation of the metabolism and the burning of calories.

#7 Eating schedule

When we are young, we are taught that we need to eat at least three meals per day, with two snacks in-between. This is entirely accurate and maintaining an adequate eating schedule can help you lose weight. You should never go for more than four or five hours without eating. Otherwise, you will no longer be able to control your hunger, and you will no doubt make the wrong choices whereas food is concerned.

Conclusion

As you have seen, losing weight is not such a complicated matter, especially if you give our suggestions a try. Keep in mind that you need a lot of willpower, as it is not easy to lose weight and maintain the new figure. Always eat a healthy diet, with fresh fruits and vegetables. Drink plenty of water to stay hydrated and work out on a daily basis, so that you reap the benefits of physical exercise as well.

Meighan Sembrano is an enthusiast and passionate writer. She is a contributor to Consumer Health Digest. She is expertise in Beauty and skin care articles. Also, have contributed in the health and fitness field. Her work gives an enthusiast twist to the readers. She resonates the readers with her sincere and thoughtful words. You can follow Meighan on Twitter and Facebook.

Losing Weight and Feeling Full Isn’t a Myth!

When it comes to losing weight, there are lots of myths that exist, some which have been called out on this very blog. You see, the industry wants to sell as many units as possible, and they need to sell the ultimate pipe dream to do it. Don’t you know it, we then eat it up like a midnight snack after a heavy drinking session. Still, that doesn’t mean that every weight loss tactic that seems too good to be true is a lie. Yep, there are some that are truthful, like losing weight without feeling hungry.

If you’re looking to lose weight, you need to satiate your hunger to take on fewer calories. Here are the tips that will help you hit this goal. Just you wait: the weight will start to fall off your body!

Eat Breakfast

Is the reason you like to snack in the first place because you miss meals? For most people, breakfast isn’t a staple meal that they consume on a daily basis. Sure, you might think about it on a weekend when you have all the time in the world. But, during the week when there is no time to spare, breakfast isn’t even a consideration. The bad news is that you’re more likely to put on weight if you miss the most important meal of the day. Eating a bowl of cereal or munching on a piece of toast has advantages from starting your metabolism to filling your stomach. Breakfast might seem insignificant, but it sets you up for the rest of the day.

Replace Junk Food Snacks

Everyone loves to snack. After all, there can be a long time between feeling hungry and your next meal, so it makes sense to appease your stomach. Anything else is just masochistic! The problem with snacking, however, is the food that the average person consumes as nibbles tend to be unhealthy. You know, like chocolate and cakes instead of fruit and vegetable snacks. Although it might taste good, it won’t help you lose weight. In fact, you will probably start to put on more timber as a result. Thankfully, switching your snacking regime can make all of the difference. Eating carrot sticks and nuts between lunch and dinner is a healthy alternative that doesn’t increase fat pockets. Plus, there are nutritional foods that your body uses during exercise. See, everyone’s a winner.

Get More Fiber

Another thing that makes breakfast so important is fiber. You might not know this, but fiber is one of the best nutrients at helping tackle weight loss. Why? It’s because fiber is the nutrient that makes you feel full. It’s so bulky that the brain thinks it has consumed more food than it has, so it tells the stomach to stop whining. In simple terms, you can eat less without feeling like you’re going to starve to death. Cereals, a typical breakfast dish, are full of fibrous qualities, and that makes breakfast even more crucial. But, don’t only rely on cereals because there is fiber in all different foods. And, the more you have, the less you will want to eat throughout the day.

Mind Over Matter

What people don’t realize is that the brain controls your hunger. The stomach relays the message, and the brain picks it up and takes action. So, when the brain tells your stomach you aren’t hungry anymore, your appetite subsides. The savviest among you will understand that this is an opportunity as it’s possible to control your mind. The easiest trick is to forget about food altogether. That way, your body won’t crave it as much, and there is no need to eat anymore. Another option is to use a nootropic fat burner to supplement your diet. These burners work with the brain to increase your feeling of well-being, which in turn controls your appetite. Don’t worry: they aren’t psychedelic drugs! They are nutrients which have a successful track record regarding weight loss.

Go Fish

The word ‘fat’ might fill you with enough dread to last a lifetime. It isn’t uncommon for almost everyone to assume that all fats are bad. They aren’t. Some are, like saturated fats because they are so hard to break down. As a result, the body stores them as fat which adds to the problem. Omega-3 fatty acids, one the other hand, are like a super nutrient. Quite simply, this fat deals with everything from hunger to bad joints and aches and pains, so there is no need to cut down. Indeed, you need to increase your intake by adding more fish to your diet. Fish are super foods because they contain mines of Omega-3, not the other way around. Salmon is one of the best fishes to eat because it includes a whopping 1,210 milligrams of omega-3 per every 3 ounces.

Drink Water

One of the most common health mistakes is to mistake hunger for thirst. Yep, even after all of these years on Earth you still might not know the difference. And, it’s a pretty big deal when it comes to losing weight. For starters, you’re consuming more calories than you need to, and you’re doing it on a constant basis. If you can tell the difference, you can cut your intake by a dramatic amount. Even if you do feel hungry, have a glass of water. The fluid will block up your stomach so that the last thing you want to do is eat. If you want to cut back, water is the key.

Treat Yourself

Having a treat works in two ways. To begin with, it keeps your mind motivated. Eating healthy is a routine that gets monotonous after a while, so a treat is more than necessary. Plus, the right treat can have a welcome effect. Certain junk foods will fill you up more than any piece of fruit or vegetable. As a result, it can set you up for the rest of the day.

Sometimes, losing weight is all about being sneaky!

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Supplement Your Fitness Goals With These Diet Changes

It’s not easy sticking with fitness goals; so if you’ve managed to make it for longer than a few weeks, you should be very proud of yourself. Unfortunately, most people will stop their workout routine at this point for several reasons; they’re too busy, their enthusiasm has died down a bit, or they’re not seeing enough results to keep putting in the effort.

Regular exercise is a big step in the right direction, but sometimes it’s not enough to help your body reach peak physical health. If you’re trying to break a lifetime of bad habits; it can help to supplement your fitness goals with a few diet and lifestyle changes to boost the effectiveness of your workout.

Eat Well and at The Right Time

You’ve all heard about the importance of not skipping breakfast. However, if you prefer to do your workouts in the morning, it may be better to wait and have your healthy omelet after you’re done. If you eat breakfast immediately before exercising, not only do you risk making yourself a bit sick, but your body has to burn off what you’ve just eaten before tapping into the fat reserves that you want to burn.

Add More Protein to Your Diet

If you find that you’re still snacking as much as you used to before you began working out (even if the snacks are of the healthy variety); you might want to look into adding more protein to your diet. Protein will curb your appetite so you’re no longer snacking throughout the day, and it helps you burn fat and build muscle during your workouts. You can get your protein fix from eggs, almonds, chicken breasts, broccoli, or lean beef. You don’t need to resort to whey protein shakes unless you think they could benefit your personal workout. Try increasing your protein intake before you try other hunger suppressing supplements such as the HCGDiet.com.

Get enough sleep

Regular workouts should be helping you to sleep easier anyway, but if you’re not getting your recommended hours per night; you’re actually hurting your weight loss efforts. You could be doing everything right; balancing cardio with weight training, eating the right foods, and drinking plenty of water. But if you’re sleeping less than seven hours a night, you could, in fact, be undoing all your hard work.

Sleep deprivation disrupts your body’s ability to store insulin, which is responsible for removing fatty acids and lipids from your bloodstream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually, this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. On a wider scale, lack of sleep reduces your motivation, which is a significant factor of people giving up on their fitness goals. You don’t want to go to the gym or for a quick run when you’re tired. You crave more sugar and caffeine when you’re sleep deprived.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Six Quick, Easy and Healthy Ways To Start The Day

Breakfast is one of the most important meals of the day. We hear that a lot, right? But the reason that we hear that is because it really is. After around eight hours of not consuming anything, our body is ready for something to fill it and sustain it. The right kind of breakfast can set you up for the day and give you all of the energy that you need to keep you going. If you don’t eat the right things or don’t have anything at all, how are you expecting your body to be able to do its thing and to have an awake and alert mind?

If you feel like you’re always short on time in the morning, then here are some easy and healthy ways to start the day. Would love to know what your favorite breakfast food is too.

Crustless Quiche Lorraine – Ditch the pastry, and you’ve got a much healthier option of the classic. Keep the bacon and the eggs, as well as a sprinkling of cheese, and you’re good to go. You can make a large one ahead of time, and it will keep for the rest of the week in the fridge.

Chia Pudding – So good that it can be a dessert as well as a breakfast food. Chia seeds, along with your favorite milk and yogurt makes a great combination. Even greater is that you can make a batch ahead of time and leave overnight in the fridge. Serve in small mason jars with a lid, and you could even eat it on the go, topped with some berries or seeds.

Green Eggs and Ham – Dr. Suess was onto something, right? You could use some large slices of ham as a wrap, and fill them with some scrambled eggs. You could add in some pesto for the green, or wilt some spinach. The perfect low-carb and high protein breakfast if ever I saw one.

Bacon and Egg Cups – Line a muffin tray with rashers of bacon, and then crack an egg into each muffin hole. Sprinkle with some chives, mixed herbs or pepper. Then bake in the oven until the egg is cooked. They are great to just grab and a less messy way to eat bacon and eggs. Another protein filled breakfast.

Tea and Toast – Toast some whole wheat or rye bread and then mash up some avocado onto the toast. You could add some chopped cherry tomatoes too if you’d like. Serve with a matcha or ashitaba tea, and you’ve got a breakfast that is full of good stuff. It is nice and quick to make too.

Smoothie Bowl – If you don’t fancy drinking your smoothie, then it can be made a little thicker and consumed as a smoothie bowl. The good thing about this is that you can top it with nuts and seeds, to get extra goodness for the day ahead. Be sure to include things like spinach in your smoothie too. Don’t make it only out of fruit as it will make the fructose level quite high.

What’s Your Favorite Breakfast Food?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

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