Aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental well-being. These exercises are particularly effective for losing unhealthy fat that tends to build up around your organs and cause metabolic diseases.
Dieting rarely works in the long-term. So, instead of depriving your body of essential nutrients, feed it with healthy and nourishing foods that can help in weight-loss.
A study has found that sugar-sweetened beverages, including fruit juices and soda, are linked to a 60% increased risk of obesity in children for each daily serving. Hence, it’s often recommended to eat whole fruits, rather than drinking fruit juice.
Though fruits contain some sugar, they can be an effective addition to a weight loss diet. Fruits are high in fiber, antioxidants and various nutrients that slow down the rise of blood sugar levels after meals.
Eating whole, single-ingredient foods is one of the best things you can do to stay healthy. Foods such as whole eggs, leafy greens, nuts, salmon, beans and legumes, are naturally filling, which reduces your overall calorie intake.
The benefits of eating whole eggs are immense, including weight loss. A study has shown that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, thereby helping you lose more weight.
Drinking coffee (preferably black) is good for your weight loss goals, if taken in moderation. Studies have shown that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
According to some studies, fiber, especially the water-soluble fiber that is found in beans and legumes, can increase satiety and help you control your weight over the long term.
A study has shown that eating 25% of your daily calories as protein can reduce your obsessive thoughts about food by 60% while cutting cravings for late-night snacking in half.
Apple cider vinegar can be effectively used for weight loss. One 12-week study in obese individuals showed that one-half to one ounce of vinegar per day resulted in a weight loss of 2.6–3.7 pounds.
Always keep healthy snacks with you, such as mixed nuts, kale chips and fruit slices. This will prevent you from eating something unhealthy if you become very hungry.
Studies have shown that grapefruit may help you feel more satiated and reduce your overall calorie intake when eaten before meals. It’s worth a try if you want to lose weight.
Some studies have shown that chewing your food more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss. Also, chewing your food more thoroughly may reduce calorie intake at a meal.
Some studies have shown that keeping a food journal or taking pictures of your meals can help you lose weight. In fact, anything that increases your awareness of what you are eating can help with your weight loss goals.
What is intermittent fasting? It is an eating pattern in which people cycle between periods of fasting and eating. Studies have shown that intermittent fasting is as effective for weight loss as continuous calorie restriction.
Many studies have shown that green tea can help you lose weight. Although green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are known to work with caffeine to boost fat burning.
Protein is the most important nutrient for weight loss. Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while cutting 441 calories per day off your diet.
The average calories consumed at a buffet is 2,500 and this figure goes up to 3,000 calories at a Chinese buffet. So, it’s best to avoid buffets altogether if you are on a weight loss plan.
Dieting is known to cause muscle loss and metabolic slowdown, often referred to as starvation mode. To prevent this, do some sort of resistance exercise, such as weightlifting. While losing fat is one thing, you shouldn’t lose your muscle mass.
Do you know that committing to a low-carb diet can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health?
Smaller plates have been shown to help some people automatically eat fewer calories, thus helping them lose weight. This trick is especially helpful for those who are already overweight.
Lemons are one of the healthiest foods on Earth. Lemon water is known to promote fullness, support hydration, boost metabolism, boost immunity, cleanse your liver, and increase weight loss.
Eating lean dairy products, such as cottage cheese, is one of the best ways to increase your protein intake. It is also very satiating, meaning you will end up consuming fewer calories.
You may find it interesting to know that your room temperature can also aid in weight loss. According to a study, people who slept in a 66°F room burned 7% more calories than those who slept in a warmer room.
Eating refined carbs, such as pasta and white bread, is strongly linked to obesity. They can increase blood sugar, which leads to hunger cravings, which increases food or calorie intake.
Nuts make an excellent snack for weight loss when consumed in moderation. They contain balanced amounts of fiber, protein, and healthy fats. Studies have shown that people who eat nuts tend to be leaner and healthier than those who don't.
Planning a weekly balanced menu based on calorie content is a good way to maintain or lose weight. It lets you adjust the number of calories your consuming both daily and weekly to help stimulate weight loss.
The most important thing to remember about weight loss is that you must burn more calories than you consume. Reducing calorie intake by a mere 500 per day will result in the loss of one pound per week.
When you start the weight loss program we design for you, your family will benefit as well. They will follow your lead in eating more nutritious meals, exercising more and taking a healthier approach to everyday life.
Instead of worrying about the total weight you need to lose, set smaller, readily achievable goals. Once you reach one, refocus and set your sights on the next. Keep going until you hit your target weight.
Don't become frustrated in the early weeks of your weight loss program. Patience and dedication are key for weight loss. You didn’t gain weight in one day; that goes for losing it as well.
No need to be morose about losing weight. As you hit your weight loss targets, celebrate the moment with a small treat to encourage yourself to stick with the program.
Do not begin any diet or exercise regimen related to weight loss without first consulting your physician. This is is an important step for developing an approach that is tailored to your specific condition and needs.
A good way to count and keep track of calorie intake is to invest in a scale that indicates how many calories per ounce are in each food item. This makes portion control much easier.
Our weight loss programs are designed to help you make healthy lifestyle changes that not only shed the pounds but ensure that the weight you lose stays off without those wild weight swings.
Here's something you may not know: One of the benefits of a weight loss program is your health insurance rates may also be reduced because your health profile will improve.
Weight loss is one of the first steps to take in order to begin reversing the symptoms Type 2 diabetes. In addition, because you will be exercising more, the benefits will be even greater.
We do not offer a one-weight-loss-program-fits-all concept. Our approach to losing weight is tailored to the needs of each individual, based on his or her medical profile and personal goals.
In addition to monitoring calories, keep track of everything you eat for two weeks. Then, look at the highest-calorie items and eliminate them or replace them with something similar, but lower in calories.
Do not forsake nutrition for weight loss. Examine what you eat and identify foods and snacks that have minimal nutritional value, then reduce or eliminate them.
If you suffer from sleep apnea, losing weight is one of the best ways to relieve its symptoms. In fact, you may find that they begin to diminish almost as soon as you start reducing.
Weight loss needn't be a chore. Invest in a good cookbook or two to help with meal planning and preparation. Show respect for what you eat and how you prepare it.
Losing weight comes with countless and immeasurable benefits. One of them is that you will find that you are sleeping better and waking up more refreshed each morning.
Several studies have shown that weight loss improves memory, mental acuity, and cognitive functionality. These changes help with developing the personal discipline and stick-to-it-tiveness needed to fully incorporate your lifestyle changes.
There are no miracle cures for weight loss. It requires will power and discipline, and a willingness to be patient. Safe and successful weight loss is a gradual process.
Did you stray from your weight loss program? Don’t give up and abandon it, this happens to us all. Simply take a deep breath and start anew. Keep the big picture in focus.
Creating and maintaining a dedicated food journal, and using it to monitor what and how much you eat is a great way to track calorie intake.
When shopping, have you ever noticed that smaller sized clothes don't cost as much as larger sizes in the same style? An effective weight loss program can help you save money.
Do you understand why you're overweight? Weight gain due to a medical condition requires a different approach than weight gain due to calorie intake. We will design a program based on your situation.
If you have been diagnosed with high blood pressure, losing weight is one of the best things you can do to help control hypertension and protect your health.
Obesity and heart disease are inextricably linked, but that's not all. Carrying extra weight places a tremendous burden on all of your bodily systems. If it's time to shed pounds, call and schedule an appointment.
Keep in mind that your weight should be proportional to your height. Losing too much weight can be just as unhealthy as being overweight.
Obesity and heart disease are inextricably linked, but that's not all. Carrying extra weight places a tremendous burden on all of your bodily systems. If it's time to shed pounds, call and schedule an appointment.
Keep in mind that your weight should be proportional to your height. Losing too much weight can be just as unhealthy as being overweight.
Obesity and heart disease are inextricably linked, but that's not all. Carrying extra weight places a tremendous burden on all of your bodily systems. If it's time to shed pounds, call and schedule an appointment.
Keep in mind that your weight should be proportional to your height. Losing too much weight can be just as unhealthy as being overweight.
Obesity and heart disease are inextricably linked, but that's not all. Carrying extra weight places a tremendous burden on all of your bodily systems. If it's time to shed pounds, call and schedule an appointment.
