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Most slimmers know that fruits and vegetables are an important part of a healthy, balanced diet and can help to fill us up when we’re trying to lose weight.
What’s the Truth about Fruits and Vegetables ?
Eating more fruit and veg is essential both for good health and to help us lose weight. Most fruits and vegetables are low in calories and fat, and high in fiber – three essential ingredients for successful weight loss. Most also contain plenty of vitamins, minerals and antioxidants, all of which are important for helping us to look and feel our best and to protect us from disease.
Research also shows we tend to eat the same volume or weight of food every day, regardless of its calorie content. So if we want to lose weight, it’s crucial to stick to lower calorie foods to make up this volume. And that’s where fruit and vegetables play an important part in a weight loss diet.
How Much Fruit and Veg Should I Eat ?
One portion of fruit or veg is equivalent to 80g. Below are some examples of what counts as one portion:
1 apple, banana, pear, orange or other similar sized fruit
2 plums, satsumas, kiwi fruit or other similar sized fruit
1/2 a grapefruit or avocado
1 large slice of melon or fresh pineapple
3 heaped tablespoons of vegetables, beans or pulses
3 heaped tablespoons of fruit salad or stewed fruit
1 heaped tablespoon of raisins or sultanas
3 dried apricots
1 cupful of grapes, cherries or berries
1 dessert bowl of salad
1 small glass (150ml) of pure fruit juice
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> 1/2 lemon peeled
> 1 small mandarin or clementine orange
> 1 tbsp raw honey
> 1 tbsp turmeric
> 1 tsp cinnamon
> 1/4 tsp cloves
> 1 pinch cayenne
> 1 hunk of ginger
> 1 1/2 Cup boiling water
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"8 KILLER WEIGHT LOSS BOOSTING TIPS"
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> Keep a food diary:
If this is something that you don’t do already we strongly advise you to begin right away. This is an amazing yet simple weight loss tool. You have to record everything that passes your lips throughout the day, you must be honest. It can really help you evaluate your daily intake, and also help you identify areas of improvement. It can be a real eye opener when you see what you consume, and at what times throughout the day.
> Burn 100 Calories NOW:
If you have a few minutes to spare throughout your day and want to burn some calories do this workout: 40 Jumping Jacks, 30 Crunches, 20 Squats, and 10 Pushups. You will be one step closer to your goal.
> Do not skip Breakfast:
There is a reason why so many people say this is the most important meal of the day! Eating breakfast can boost your energy and rev your metabolism so you burn far more calories throughout the day. It is important what you eat, make sure you include protein rich foods like eggs or nuts, these will keep you fuller for longer (and stop you reaching for the snacks later on in the morning)
> Chew your food:
Chewing your food properly certainly helps boost your weight loss, and helps you achieve your goals quicker. Mahatma Gandhi’s mantra “chew your drink and drink your food” does indeed have its benefits if followed. Chewing your food actually allows the brain to receive signals from the stomach that it’s full. Meaning, the more thoroughly you chew your food, the lesser you eat due to the signals that your digestive system and your brain send to each other.
> Get Plenty of Sleep:
Lack of sleep increases your appetite stimulating hormone and makes you feel tired and sluggish the next day.
> Create a calorie deficit:
You don’t have to slog away at the gym every day to lose weight, you will be pleased to hear! All you have to do is ensure you are not consuming more than your basal metabolic rate, also known as BMR.
> Change Simple Things Today:
Walk to work, take the stairs and not the lift or elevator, walk on your lunch break, walk to the shops instead of driving, drink water instead of sugary drinks, only drink alcohol at the weekends, swap your sandwich for a lean meat salad, swap your sugar snacks for sweet fruit, cut out crisps and chocolate in the week. Making just one of these changes would have a significantly positive impact on your overall health. If you changed several, imagine the possibilities!
> Stay Active in our Facebook Fanpage:
Follow the principles of the Weight Loss Program and our social media pages on a daily basis to really give you direction and to keep yourself motivated. Both of these tools give you daily tips to keep you 100% focused and really maximize your weight loss results. We have a great community of people available to support your weight loss goals (and you can even help others).
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"Exercise in the Morning"
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What are the best foods for weight loss?
The handy list below will show you which foods to choose and why.
Vegetables:
Vegetables, particularly ones with high water content are a fantastic choice when trying losing weight.
Vegetables with a high percentage of water include cauliflower, aubergine, cabbage, peppers, spinach and broccoli.
Apples:
Apples are very high in pectin, a soluble fibre that helps you feel full and satisfied, making them the perfect choice for a midday snack.
Porridge:
Porridge oats are a slow release carbohydrate, meaning they keep you feeling full for a long time after eating them.
Lean meat:
Meat is an excellent source of protein, which is great for building muscle and keeping you full.
Nuts:
Nuts are packed with protein, fibre and essential fats. Nuts are high in calories so it’s important to eat them in moderation. A small handful is enough for a snack.
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"10 Weight Loss Tips To Make Things Easier and Faster"
1 - Have a high-protein breakfast.
2 - Keep away from sugary beverages and natural product juice.
3 - Drink water half hour before dinners:-
One examination demonstrated that drinking water a half hour before suppers expanded weight reduction by 44% more than 3 months.
4 - Eat dissolvable fiber :-
Fiber supplements like Glucomannan can likewise encourage.
5 - Drink espresso or tea: -
Drink as much as you need as the caffeine can in them support your digestion by 3– 11%.
6 - Eat your nourishment gradually:-
Quick eaters put on more weight after some time. Eating gradually makes you feel all the more full and lifts weight-decreasing hormones.
7 - Measure yourself consistently. Studies demonstrate that individuals who gauge themselves consistently are significantly more liable to get more fit and keep it off for quite a while.
8 - Get Good Sleep: -
Poor rest is one of the most grounded hazard factors for weight gain, so dealing with your rest is essential.
9 - Engage In Physical Activities:-
Apart from a healthy and balanced diet, it is essential to engage in a lot of physical activities, in order to shed the extra kilos.
10 - Cut back on Fizzy Drinks:-
Fizzy and Carbonated Drinks are a Big NO NO !
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"Best Detox Juice Recipe for a Fast Weight Loss"
Detox juice is the nutritious juice that is extracted from fruits and vegetables using different methods, including by hand or with an electric juicer.
Ultimate Green Detox Juice Ingredients:-
> 2 green apples, cut in half
> 3 stalks celery, no leaves
> 1 cucumber
> 8 leaves kale
> 1/2 lemon, peeled
> 1 piece fresh ginger
> Sprig of mint (optional)
Blend all the ingredients in a Juicer and Drink it for a Week !
Here are the top benefits of a juice detox:-
> Helps you lose weight quickly.
> Improves nutrient absorption.
> Helps lower cholesterol.
> Helps detox your liver.
> Lowers blood sugar levels.
> Improves your skin.
> Improves athletic performance.
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"10 Powerful Benefits of Green Tea"
Green tea is the healthiest beverage on the planet. It is loaded with antioxidants and nutrients that have powerful effects on the body.
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The Benefits of Green Tea:-
1. Green Tea Can Help You Lose Weight and Lower Your Risk of Obesity
2. Compounds in Green Tea Can Improve Brain Function and Make You Smarter
3. Green Tea Increases Fat Burning and Improves Physical Performance
4. Antioxidants in Green Tea May Lower Your Risk of Some Types of Cancer
5. Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer's and Parkinson's
6. Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection
7. Green Tea May Lower Your Risk of Type 2 Diabetes
8. Green Tea May Reduce Your Risk of Cardiovascular Disease
9. Green Tea Contains Bio-active Compounds That Improve Health
10. Green Tea May Help You Live Longer
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Did You Know Them ?
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What's Your New Year Resolution ?
The 4 keys below can really help you keep and make your resolutions come to alive:-
1. Have an accountability partner.
2. Introduce a reward system to keep yourself motivated and focused.
3. Remind yourself of the things you wanted to change in your life.
Like If you really wanted to lose weight, then you may have to put a picture of the kind of person you want to become on the fridge door. Take a look at that picture and remind yourself of that important resolution before grabbing that high calories snack.
4. Finally, don’t forget to keep track of your progress, it is really effective.
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What Is The Aim Of Your Life ?
Have You Set a Goal Yet ?
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Just Believe In Yourself & Keep Going !
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A growing body of research has shown coffee has many incredible health benefits beyond the morning caffeine pick me up.
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"10 Strong Reasons To Drink More Coffee" :-
1. Coffee Raises Your Metabolism and Helps You Perform Better Physically
2. Coffee Is a Great Sources of Antioxidants and Essential Nutrients
3. Coffee Can Help Prevent Diabetes
4. Coffee Can Make You Smarter
5. May Help Prevent Liver Disease
6. Coffee May Help Protect Against Heart Disease and Stroke
7. Caffeine May Lower Skin Cancer Risk
8. Caffeine Can Help Protect You From Dementia and Alzheimer’s Disease
9. Coffee May Help Reduce Parkinson’s Disease Symptoms
10. Coffee May Lower Your Risk of Being Depressed
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Best Meals to Eat for Weight Loss During Ramadan
Follow the Meals in the Picture Accordingly !
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"4 Things To Avoid During Ramadan"
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Garlic is particularly high in certain sulfur compounds that are believed to be responsible for its scent and taste, as well as its very positive effects on human health.
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Top 7 Benefits of Raw Garlic:-
> Combats Heart Disease
> Potential Cancer Fighter
> Controls Blood Pressure
> Treats Colds & Infections
> Helps Reverse Hair Loss
> Helps Improve Dementia Symptoms
> Treats Diabetes
This Fat-Loss Pyramid Shows the 3 Simple Things You Need to Do to Get Lean
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Did You Know That Beverages Can Cause Kidney Failure ?
So Avoid Beverages This Ramadan !
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"8 Tips for Healthy Eating"
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1. Base your meals on higher fiber starchy carbohydrates.
2. Eat lots of fruit and vegetables
3. Eat more fish, including a portion of oily fish.
4. Cut down on saturated fat and sugar.
5. Eat less salt: no more than 6g a day for adults.
6. Get active and be in a healthy weight.
7. Do not get thirsty.
8. Do not skip breakfast
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