Healthy Eating and Diet

To eat healthily does not necessarily mean to starve oneself or to deprive ourselves of the food we love but it is about feeling good and having enough energy in order to be as happy and healthy as possible. This entails learning some basic things about nutrition and using it in the best possible way. Thus, here are some guidelines for planning in advance and not only creating but also maintaining an appetizing and healthy food regime.

1. Planning. Plan a healthy diet as a gradual process, a series of small, convenient steps and not as a drastic change.

  • Start slowly, as changes to eating habits need time. Try making small steps, as for instance using olive oil instead of butter while cooking.
  • Every change is relevant. Don’t forget that the long-term goal is to feel good, and ultimately, to lessen the danger of disease and cancer.
  • Drink a lot of water. Water flushes out our body of toxins and a lack of it can cause low energy, fatigue and even headaches.
  • It is relevant to exercise. Think of this like an additional factor to your diet regimen, as the benefits are huge.

2. Moderation. It seems the essential base of any wholesome nutrition plan is moderation. The body requires a balancing of proteins, carbohydrates, vitamins, fat, fiber, as well as minerals to sustain health.

  • Don’t deprive yourself of any food. If you have a craving for sweet, overly salty, or other unhealthy foodstuffs, begin by cutting the sizes of the portions.
  • Reduce your portions. It seems serving sizes are getting increasingly bigger, so when eating out, opt for a starter instead of an entrée.

3. What is relevant is the way you eat, not just what you eat. Healthy eating habits can be learned. Food is nourishment and not just something to be gulped down for energy.

  • Chew food slowly. It is wonderful to discover the joy of eating.
  • Listen to the body. Stop eating before you feel completely full.
  • Never omit to eat breakfast. A good breakfast can get the metabolism going, as can eating small meals during the day.
  • Don’t eat at night. Eat dinner earlier during the day, as eating when you are the most active can help regulate weight.

4. Consume lots of fruits as well as vegetables. Fruits and vegetables are the basis of a healthy diet, as they have very little calories and are full of vitamins, fiber, antioxidants, and minerals. Eat greens, sweet vegetables and fruits such as berries.

5. Ingest healthy carbs as well as whole grains. Healthy carbs are beans, whole grains, etc. and keep blood sugar stable. Whole grains are barley, whole wheat pasta, millet and brown rice.

6. Benefit from healthy fats but avoid those which are unhealthy. Consume monounsaturated fats from canola, olive and peanut oil, and nuts and seeds. Also add polyunsaturated oils, including omega-3 as well as omega-6 fatty acids, which can be found in all kinds of fish, corn, soybean and walnuts. Avoid saturated fats from animal sources and trans fats which are contained in processed foods.

7. Protein. It is protein which gives our bodies the needed energy to keep going. The protein in food is broken up into twenty amino acids, which are really the building blocks of the body for energy and growth, as well as being key for sustaining tissues, cells, and organs.

8. Calcium is necessary for healthy bones. Calcium is a key building block for enduring bone health. The sources are cheese, yoghurt, vegetables, and milk.

9. Limit your sugar and salt intake. Sugar can enhance health and weight problems. It is best to avoid all sugary drinks and to consume naturally sweet food such as fruit or peppers. Also, most of us take in an excess amount of salt, which can cause high blood pressure. It is best to avoid processed foods and snacks.

Fish Oil for Weight Loss

Fish oil dietary supplements are by nature fat-burning and have very low quantities of calories and thus they are essential for those who wish to reduce their weight. Of course, these dietary supplements need to be boosted by a healthy style of living and consistent and planned exercise.

What Are Omega-3 Fatty Acids?    

These fatty acids are very important for human health but the body is not capable of making Omega-3 acids and they must be found in natural food and supplements. Thus, there are two sorts of these essential fatty acids which are contained in certain foodstuffs – EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid.

What Is The Use Of These Sorts Of Essential Fatty Acids?

The fatty acids obtained from fish can be, without doubt, very useful for reducing blood pressure, as they hold back artery hardening, reduce the quantity of triglycerides that exist in the body, as well as helping to lower the danger of strokes and heart attacks. They also help with digestion, boost healthy skin, aid in keeping the joints functioning well and help in losing weight.

What Is The Link Between Supplements Of Fish Oil And Weight Reduction?

Supplements of fish oil which have DHA in them may stop pre-fat cells in becoming fat cells by means of destroying them and thus, they might lower the accumulating of fat within the body and aid in weight loss. They also reprogram, so to speak, the genes and give the result of carbohydrates being broken down by the body, not being deposited as fat. Thereby, the Omega-3 fatty acids which exist in these supplements raise the metabolic rate and the blood flow.

These supplements can be found in the form of capsules. Along with weight loss, they help us become more healthy and vivacious.

What Are The Other Benefits Of Fish Oil?

It is believed that fish oil, or Omega-3 oil as it is also called, may improve the flowing of the blood to the muscles for the duration of physical workouts as well as help to stimulate the enzymes which transfer fat to some place where it can be used up as energy for the body’s benefit.

Thus, this oil is generally obtainable as a supplement but also as an additive in certain foods, as well as drinks. Previous studies which lauded this supplement for such purposes as the following: an enhanced brain and memory function, as well as satisfactory eye-development and protection, adding to this the capability to lower the risks of Alzheimer’s as well as stroke, have added to its increasing popularity.

There are in the pipeline more extensive studies for additional insights of the effects of Omega-3. Even though ingesting this oil in the natural form (from fish, for instance) most probably has the biggest benefits, supplements of this fish oil are also an valuable natural supplement for losing weight, again in combination with an efficient exercise program.

This sort of Omega-3 oil is very useful for a diverse number of medical conditions, including heart disease and lowering triglyceride levels. There have been many positive findings about the effects on fish oil on weight loss as well as body composition.

Thus, a study reported found that persons who were obese or overweight and who ingested 15 grams of EPA plus DHA a day experienced a significant weight loss. Another study found that obese subjects who had consumed 6 grams of tuna fish oil supplements a day had reduced triglyceride levels, a raised HDL, or in other words, good cholesterol levels, and lowered body fat. However, there is as of yet no substantial proof that fish oil can help in helping lower body fat.

Drinking Water to Lose Weight

Water is a key nutrient which is absolutely indispensable for the body in order for it to burn body fat, and thereby, imbibing water for the purpose of losing weight can be a vital factor in a program for weight loss. In fact, it is an interesting fact that our bodies are constituted of 55 to 75 percent water, and we require absolutely all of it for the necessary chemical reactions in the physiological processes the body needs to undergo in order to burn off calories, as well as fat. Also, water facilitates the removing of waste by-products (which ensue from the breaking down of fat) from the body. It can happen, thus, that when dehydration occurs and there is insufficient water in order to dilute or water down the waste products which the body needs to excrete, kidney stones may be formed. Then the liver needs to help the kidney with its basic functions, which in turn puts a burden on it, and as a consequence, it may function inadequately for its other roles. The consequence of this is that it reflects negatively on weight loss due to the fact that one of the main functions of this important organ is to burn off fat.

Does research support the fact that imbibing water helps lose weight?

It has been proven that those who drink six and a half cups of water a day (or 52 ounces) ingest 200 less calorie per day, which, mathematically, would mean losing some 20 pounds per year. One of the reasons for this may be that a feeling of hunger may sometimes be misinterpreted as a craving for food, but it may well be an indication of dehydration, as this is the case of confusing hunger for thirst. Thus, researchers have reported that water consumption really does increase the rate at which calories are burned.

What are the signs of dehydration?

  1. A dry mouth.
  2. Dark urine or an insufficient production of it.
  3. Frequent cramps in various body parts.
  4. Dizziness during workouts.
  5. Varying energy during working out.

What does water retention imply exactly?

The retaining of water can be caused by raised levels of sodium in the diet and for women, changes in the menstrual cycles. There is a myth or falsehood about drinking a lot of water – that it may make us feel bloated and as a consequence, heavier, but this is, as we said, an untruth. Quite on the contrary, the flushing out of waste products is more effective if we imbibe lots of water. Thus, drinking loads of water with help lose weight.

How much water is enough?

Some 12 cups of water are recommended per day, although 8 cups are more realistic (or 64 ounces). We suggest a gradual increase of water, and every 3 weeks, the intake of water can be increased by one cup.

Thus, drinking water does raise the metabolic rate levels. However, studies have shown that this increase is different in men and in women. With men, burning down more fat causes an increase in the metabolic rate, while in women, the increased breaking down of carbohydrates results in an increase in the metabolic rate.

The controversy.

Some researchers have estimated that during one year, someone who raises their water consumption by 1.5 liters per day could burn off some 17,400 calories, and invoke a weight loss of around five pounds. However, others allege that up to 70% of the increase in the metabolic rate cannot be accredited to drinking water, and thus it seems that there is a need for larger studies.

How to Lose Weight Fast Without Pills or Surgery

We have to admit that being overweight is in most cases visually unacceptable, unattractive. Although you may think it is the worst that can happen to overweight people, the truth is slightly different. Those people are prone to various diseases caused by their weight problems, like heart diseases, different types of cancers diabetes, and the list goes on. Unfortunately, there is no magic button which can solve all the problems, but some people are convinced that it exists in the form of a surgery, pills, and similar. However, these weight-loss solutions have their own risks to the person’s health, and they are far from cheap.

In this article, we are going to discuss – how can you lose weight fast and naturally without a surgery or pills. All it takes are some changes in your way of life. Keep in mind that losing weight and keeping it off is a task which requires you to be and remain disciplined all the way.

First, start slowly. This applies to both food and exercises. When it comes to food, it is quite simple. Avoid sugars, greasy meals, carbonated drinks, snacks and so on, you already know the list. When it comes to having exercise, the true problem begins. Most often people will say they are too busy, or it costs too much, or make up something third. If you are too busy, you can start by having walks during your lunch break, or ride your  stationary bike 10 minutes before you go to work, or walk whenever you can. Practically – it is best to do anything than to do nothing. Everything counts. Then, you say it costs too much. Well, weight loss is not just going to a fancy gym. You can also do that at home. But the key to everything is discipline. The moment you say, I’ll do it tomorrow, everything is lost in 99% of cases.

When it comes to weigh loss, it is better to keep it slow and steady. If you rush things up, for example, cut down the number of calories drastically, and start exercising intensively, your body will block your weight-loss efforts and will activate its survival mode. This will make all your efforts worth nothing. Instead start slowly and gradually increase your activities. If, for example, you start walking 3 times a day for 20 minutes, you can either start walking 5 times a day for 20 minutes, or 3 times a day for 40 minutes. If you combine this with a healthy and balanced eating plan, you will manage to lose weight fast without pills or surgery.

How To Lose Weight Fast For Teenage Girls

Teenage girls are especially affected by the problem of losing weight. There are numerous reasons why teenage girls have these problems and in this article, we are going to share some tips on how to lose weight fast for teenage girls.

First of all, avoid fad diets. OK, you have seen evidence that Beyonce has lost 20 pounds with the lemon diet. You can easily search the internet for the instructions. However, there are no instructions on what to do after the diet. So there are two scenarios. You finish the diet, lose some pounds and feel satisfied. However, because you have returned to your old eating habits, you gain even more weight than before and feel even worse. The second scenario, you keep going with this diet for a longer period of time, lose weight, and at one point, experience severe health problems. Of course, we don’t want this to happen.

Now, our tip for teenage girls is to closely watch what they eat and start exercising.

Watch what you eat

The most important thing about fad diets you have to remember is that they don’t work on a long-term basis. We are sure that you are already familiar with the types of foods you have to avoid to lose weight. The key here is to find your favourites in the healthy foods. This will guarantee that you will change your everyday diet permanently.

Food is not your enemy. Therefore, there is no need for you to starve. Just eat enough. This means eat slowly, and you will feel when you are not hungry anymore.  If you pay attention to this, you will actually see that you have hardly touched the other half of your meal, and you are not feeling hungry anymore.

Drink more water, be more active, forget about quick snacks, have 5 meals a day, include more fresh fruits, vegetablesand whole grains, and the results will be visible very soon.

Exercise

Every single strategy to lose weight fast for teenage girls has to include exercise. Everyday activities, for half an hour are a great way to tone your muscles and lose some pounds. Make exercising your daily routine. Teenage girls can do any of these activities, and like with food, it is best to find out your favourite exercise. So, cycling, swimming, dancing, running, walking, everything is an option, just don’t sit in front of the TV.

In case you don’t feel motivated and want to give up – don’t. Instead talk to a dietitian or any other professional who will advise you what to do and what to eat to lose weight. Taking care of your health is really important, and you should always keep that in mind.