I found this nifty little chart the other day (click to enlarge). It shows how many pounds you can lose by just changing one small habit. For instance, drinking a glass of water versus a can of soda can lead to a 15 pound weight loss in a year. Pretty amazing! So put that soda down, stop super sizing, and get off your booty! Small changes lead to big results.
“Vinegar is a traditional folk remedy long valued for its many health benefits. Recent research shows at least three ways in which the traditional healers were on the right track at least when it comes to weight loss. A 2006 review article in the “Medscape Journal of Medicine” concludes vinegar may have a role in blood sugar control and appetite suppression. Other studies show vinegar may also promote weight loss by preventing fat accumulation through its impact on insulin secretion”.
By adding organic vinegar into your daily routine it can aid in your weight loss and health goals. Just make sure it is organic and has the ‘mother’ abundantly floating in it.
“Avoid white foods. There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. But you shouldn’t toss out the baby with the bathwater. While avoiding sugar, white rice, and white flour, you should eat plenty of whole grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff”.
Keep track of what you consume, even liquids. Yes, even that little square of chocolate counts too. You would be amazed at how quickly calories, fat, sodium, and carbohydrates can add up for your daily allotment. There are apps that can do it for you, like My Fitness Pal and MyPlate. Once you start logging in your food choices (all of them), the app will tell you how much fat, calories, carbs, cholesterol, protein you have consumed. It will gauge if you have stayed within your limits or if you have exceeded them. After a week of tracking you will be more comfortable with making healthy choices quickly. Think of it as a teaching tool. Once you learn how to eat healthy you will never have to go on a diet again.
(Please note: When calculating how many calories a day you need, make sure you are realistic with your exercise level so the app calculates correctly. 1100 calories a day is not a healthy amount for a person who works out).
Eat more fiber: It helps keep you full longer. Foods that are high in fiber include fruits, vegetables, nuts, cereals, legumes, and whole-grain breads and pastas.
Coconut fats have special fats called medium chain triglycerides (MCTs). It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. One 2009 study found that women who consumed 30 milliliters (about 2 tablespoons) of coconut oil daily for 12 weeks not only did not gain more weight, but actually had lowered amounts of abdominal fat, a type of fat that is difficult to lose, and contributes to more heart problems.
(Source: www.doctoroz.com)
The CDC estimates that by the year 2030 42% of Americans will be obese. By eating healthy and sharing fit knowledge , this number does not need to be fulfilled. Look for a blog post regarding this topic in the near future.
Fat has more than twice the calories of carbs or protein, but, “your body needs
fat to function,” says Kleiner. “When you don’t get enough in your diet, your
brain sends a signal to your cells to hold onto body fat”. This means you might
need to actually increase your fat intake in order to slim down.
So consider foods with good for you fat sources in each meal, like avocado, olive oil and salmon.
(source: Shape.com)
