It really is disappointing when you've hit a weight loss plateau. After months of working out and dieting and finally sporting a fit and lean body, you just hate it when the weighing scale has suddenly stopped budging. Sure you're still sticking to your low-carb diet and keep on working out at the gym, but why have you stopped losing weight? It's awful the weight loss plateau! What are you going to do about it?
You primarily have to understand what a weight loss plateau is so you'll know how to combat this weight loss glitch. In fact, it's actually a normal phenomenon. Your shedding pounds in an effort to look thinner does stop and stall at some points. What causes it?
During the first few weeks of your endeavor to lose weight, it may seem that the pounds are eager to drop. The pounds you lose here go rapidly. Cutting calories makes your body grab energy by releasing stores of glycogen found in the liver and muscles. Glycogen is a form of carbohydrates. Partly, it is also made up of water, so when your body burns glycogen (for energy), you also lose water weight. This weight loss effect is however, temporary.
When losing weight, you not only burn fat but muscles as well. This affects your metabolism, because muscles keep your metabolism up. Thus, when you're losing weight along the way, your metabolism also slows down. You'll then burn a lesser number of calories than you did during the initial stages of your weight loss.
As a consequence of your waning metabolism, you'll lose weight in a slower manner, too. You may be eating the same calories as you did before, but when it equals to the number of calories you eat, you'll come to a weight loss plateau. Now, how do you rev up your metabolism to get out of the plateau?
You'll have to go farther on your exercise plan. That is, you need to increase your physical activity or further decrease the amount of calories you take in. Otherwise, if you adhere to the same plan that you initially did to lose weight, it will no longer be effective. You'll stop losing weight. A plateau happens when you've lost all the weight that you can in accordance to your weight loss plan. At this instance, ask yourself if you're already satisfied with your weight or if you want to lose more weight. If you want to become thinner, you have to adjust your exercise and diet program. Here are some tips to get past a plateau:
Re-evaluate your eating habits and physical activity. Maybe you haven't strictly kept to your calories intake and exercise. Have you waned on your discipline to lose weight? Maybe you haven't been exercising enough or are eating more food portions.
Decrease your calorie intake. Decrease it by 200, but don't go beyond the 1,200 calorie intake limit. If you take in too little food, you're prone to overeat.
Increase your workout. Add an additional 15 to 30 minutes to your exercise program. Increase the intensity of your exercises as well. Incorporate a muscle building routine to your workout plan. Increase your muscle mass so that you'll burn more calories.
Get more physically active. Be more physically active in general. Don't limit your exercises in the gym. Try using your car less so you can walk more. Burn more calories by doing a dynamic spring cleaning or yardwork.
If these you've done these efforts yet are not losing weight still, ask your doctor or dietitian for advice. Also, consider that the weight you've lost may be efficient already and that you're striving for unrealistic measures. Maybe you should appreciate how far you've come already and think that a weight loss plateau isn't a problem anymore.
Eat healthy and lose weight. No need to go on a strict diet to achieve a sexy figure. Download Staying Healthy With Paleo for a collection of recipes for healthy eating and weight loss diet. This eBook gives clear guidelines about what foods to eat and not to eat for healthy weight reduction.
It can be hard to think of scrumptious low-carb diet recipes. When keeping an eye on carb intake, comfort foods like pasta and pizza shouldn't rank high on your weekly menu list. But that doesn't mean you have to banish yummy foods altogether! People often think a low-carb diet means waving goodbye to your favorite dishes. Instead, why not think of it as welcoming new, mouthwatering recipes into your menu?
Here at SkinnyMs., we've created a list of 13 amazing recipes for your low-carb diet. They offer a boatload of health benefits, but these satisfying dishes are yummy enough to fool your taste buds into thinking you're breaking a low-carb diet! Besides promoting weight loss, cutting carbs can seriously boost your health by curbing hunger, improving your cholesterol levels, and prompting you to make healthy choices throughout the day.
Slashing carbs from your diet shouldn't be a miserable process. Invite excitement and deliciousness into your life with these delicious dishes! 1. Paleo Friendly Meaty Veggie Roll-Ups
Channel your inner caveman with paleo-friendly snacks! With just three simple ingredients, these meaty veggie roll-ups offer protein and nutrients to satisfy hunger. They weigh in at just 71 calories per serving. Delicious! 2. Grilled Shrimp Salad in an Avocado Shell
Avocado lends buttery texture to this savory salad, giving it a creamy kick you can enjoy without guilt. The nutrient-rich dish also features plump, juicy shrimp. 3. Slow Cooker Texas Chili Recipe
What better way to honor a low-carb diet than some irresistible chili con carne? The flavorful, protein-packed dish is full of smoky flavors and zesty spices. Yum-central! 4. Thai Chicken Lettuce Cups
Thai food is delicious, but can weigh heavily in the carb department. These lettuce wraps call for fresh vegetables, ground chicken, and savory garnishes, certain to satisfy your Thai cravings without breaking your carb bank! 5. Spinach and Quinoa Salad with Feta and Dill
If you love spanakopita, you'll adore this flavorful salad! Light and refreshing, this dish merges
superfood ingredients like nutrient-rich quinoa with toasted pine nuts and a bunch of savory herbs. A lovely lunch when you're watching your waistline and carb intake! 6. Chicken Noodle Soup
Ditch the canned stuff. Whip up this delicious, low-sodium version of chicken noodle soup! Wholesome ingredients like juicy veggies, egg noodles, and tender chicken pieces come together in this belly-warming soup that tastes like home. 7. Slow Cooker Spinach Artichoke Chicken
This wholesome take on classic spinach and artichoke dip merges all your favorite flavors in a nutritious, veggie-rich salad. Add chicken and you have tender, protein-packed flavor guaranteed to keep you satisfied for hours! 8. Slow Cooker Balsamic Beef
Goulash
Shoutout to all you carnivores out there! Satisfy your meat cravings with cubed chunks of hearty beef joined by juicy veggies and delicious herbs. Bursting with Italian flavors but low on carbs, this dish is one to keep on hand! 9. Slow Cooker Lower Carb Cabbage Roll Stew
Sure, cabbage rolls are uber-scrumptious, but this stew takes the beloved dish to a whole new level. Using a slow cooker to make this veggie-packed meal brings out a ton of flavor and delivers amazing taste. 10. Veggie Shepherd's Pie
When you imagine healthy dishes, shepherd's pie is probably the last meal to come to mind. This light version of the classic comfort dish is stuffed with healthy veggies and protein-packed ingredients. You'll savor each bite of this melt-in-your-mouth pie! 11. Slow Cooker Zucchini Ziti
Super simple and quick to whip up, this pasta dish is one you can always depend on! Tender ziti is dressed with melty cheese, savory zucchini slices, and topped with finely grated Parmesan. Bon appétit! 12. Zucchini Noodle Carbonara
If you've never had zucchini pasta in place of the real thing, you're missing out. Zucchini noodles are scrumptious, nutrient-rich veggie replacements for carby pasta. 13. Creamy Garlic Mashed Cauliflower
You can make a low-carb substitute for mashed potatoes with cooked cauliflower, your choice of milk, and a little seasoning. Adore the dishes? Have a clean eating idea to share with the SkinnyMs. community? We'd love to hear from you! Leave a comment about this article or anything else on the site in the comment section below.
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Who says all casseroles need rice? By swapping rice with quinoa, we've given this recipe a major nutritional boost without sacrificing the nutty rice texture your taste buds love. This Cheesy Quinoa and Black Bean Casserole dish will satisfy the whole household!
The savory dish packs a double-punch of creamy and cheesy, thanks to the cheddar and non-fat sour cream. Satisfying and healthy, the meatless casserole calls for 100% clean ingredients like black beans, cilantro, salsa, and savory spices like paprika and chili powder. Simply toss ingredients together, top with cheese, and pop in the oven for a warm, bubbly meal your family will love.
Add quinoa to 1 cup water in a saucepan and bring to a boil. Reduce heat to low and cover.
Cook for 12-15 minutes, or until most of the liquid is absorbed.
Preheat oven to 350 degrees.
Toss quinoa with beans, cumin, chili powder, salt, and pepper. Spread 1/2 across the bottom of a 9 x 13-inch casserole pan. Top with an even layer of salsa, then a layer of cheddar. Repeat layering, ending with cheese on top.
Loosely cover with foil and bake for 25-30 minutes or until heated through and cheese is melted.
Serve with cilantro and sour cream or Greek yogurt for topping.
It's just fantastic to lose weight, but sadly, there are weight loss side effects. Although dropping excess weight brings many benefits such as getting more energetic and being fashionably attractive, you have to be wary. If you've lost a large amount of weight, there are possible strange side effects. The advantages of losing weight overcome the disadvantages, but the following four detriments may stall or get in the way of your progress. Having been aggravated, they could even stop you from reaching your weight and fitness goals. What are the possible weight loss side effects?
Depression. Do you feel a sense of sadness even though you've lost a lot of pounds? According to a study at the University College London, the risk of depression may go with losing weight. The study went on for a duration of four years and involved 2,000 overweight adults. Participants who shed at least 5% of their total body weight were 78% prone to develop depression than those who didn't show any changes in the scale. Typically, people who endeavor to lose weight get too eager, but when they shed pounds and find themselves struggling with the same problems, they feel discouraged or frustrated. Your solution to this problem is to get enough sleep, and when you get hunger pangs, eat healthy foods. You can better cope with your mood challenges if you're nourished and well-rested. If you have the tendency to isolate yourself from your friends because you're overly concerned about going to the gym or counting calories at everything you munch, consult a psychologist.
Loose and flabby skin. If you haven't been doing the right exercises along with your dieting, you may end up having a lot of excess and flabby skin. According to Dr. Adonis Maiquez, when you've lost body fat, your skin may not be elastic enough to shrink back to your current figure. It normally depends on your age, how quick your weight loss was and your weight loss habits in the past. What's your solution to this problem? Plastic surgery may be your only measure to do away with extra skin, especially if your weight loss was extreme. Otherwise, if your skin sagging is minimal, you can engage in muscle building to tighten up.
Relationship problems. Your better half being your weight loss buddy can increase your chances of success, otherwise if you're preoccupied with different deeds, your relationship may encounter glitches. A survey conducted by researchers found that one party in a relationship losing weight usually lead to hard feelings and arguments between two partners. Your losing weight may lead to your partner feeling jealous, guilty or neglected. How do you resolve this problem? Talk with your partner about the importance of losing weight to yourself. Let him or her understand your motives so that you can gain her support. Not that you actually have to ask him/her to stick to your gym plan. They might misconstrue it as nagging.
Stomach pain. Fast weight loss can cause the development of gallstones. These are the formation of hard lumps in the gallbladder. Limiting fat in your diet hampers the contraction of your gallbladder which consequently causes the concentration of bile to the organ. This leads to the production of stones in the site. How do you resolve this? Your gallbladder should be kept well and functioning properly. Add fat in your daily diet. Although fat generally has a bad reputation, it does not actually inflate your stomach. Calories do that. Fat tastes good, too, making your chows enjoyable. However, be sure not to go overboard on the portions. See your doctor if you're experiencing nausea, fever or intense stomach pain. These may be symptoms of gallbladder stones and one of the possible weight loss side effects.
Don't suffer needlessly when losing weight. Eat the right foods, feel nourished and take it easy on your workouts. Check out Weight Loss Diet Plans and read about up-to-date and scientifically-proven diet and exercise methods to be fit and healthy. Weight loss can be fun!
We've all experienced it. That uncomfortable, puffy feeling you get after indulging a little more than you wanted to. Sometimes after returning from a gathering or special occasion, you don't regret munching on everything in eyesight until later on, when gassiness and bloating creep up and get the best of you. You can't entirely blame overeating for that tremendous feeling of fullness. Anxiety, water retention, and indigestion also serve as culprits.
Luckily, you don't have to parade an inflated stomach around for the rest of the day. With the right tips and tricks under your belt, you can slim down and feel lighter within hours, and flaunt a flatter belly by the end of the day. These 7 foolproof tips and tricks will help you de-bloat fast so you don't have to punish yourself after going overboard on a cheat day or partying a little too hard. Let's get started!
1. Use the Power of Probiotics
Bursting with live and friendly bacteria your gut loves, probiotics help with digestion and reduce abdominal bloating. Your body contains hundreds of thousands of different types of bacteria, some 'good' and some 'bad.' Without a healthy balance, you can encounter a bunch of digestive health issues that trigger bloating. Probiotics help maintain this balance and restore your system to proper digestive functioning.
2. Sip on Hot Water with Lemon
Especially in the morning, one of the best ways to wake up your digestion system involves a big glass of water and a slice of lemon. Bloating has a lot to do with water retention. Although it might seem counterintuitive, one of the best ways to shed water weight involves drinking a lot of water. Additionally, the lemon's citric acid has a cleansing effect that flushes out toxins. 3. Ditch the Dairy
Food intolerance, or the inability to completely digest certain foods, can trigger bloating and discomfort. One of the most common perpetrators behind food intolerance is dairy, as dairy contains certain properties that are hard on your system. A dairy-free diet can boost your health, and it doesn't necessarily mean saying goodbye to that milk mustache for good! There are countless dairy alternatives out there that taste delicious. Check out these 13 Yummy Dairy Free Milkshakes. 4. Detox with Yoga
People don't often identify anxiety as their source of bloating. However, stress and anxiety can trigger issues like hyperventilation and poor digestion. Practicing yoga is one of the healthiest, most powerful ways to de-stress. Yoga detoxifies your mind, body, and soul, and acts as one of the best forms of exercise around. Deep breathing and fluid physical activity can powerfully relieve stress while cleansing your muscles and organs. Talk about the ultimate stress reliever!
For all you yoga newbies out there, check out our awesome Yoga Class for Beginners. It'll get you started in no time!
Some resources say that quick weight loss tips are just that. They make you lose weight fast, but then again, you'll gain the pounds back again. The key ought to be about keeping the weight off forever. But according to a Reader's Digest article, quick weight loss can lead to permanent weight loss. That is, after losing weight fast, you'll feel good about yourself that it'll give you a psychological boost. You'll so love being fit and skinny that you'll feel encouraged to stick to your new weight loss diet and habits. However, there are extreme plans that can't be sustained for long, and the moment you stop doing them, you gain weight again. To combat that tendency, here are some tips for quick and safe weight loss.
Make your kitchen inaccessible for 12 hours. Yes, close your kitchen for half a day. No raiding of the fridge after finishing your dinner at 7:30 p.m. until you prepare your breakfast at 7:30 a.m. the next day. Motivate yourself to skip midnight snacking. On that time at night when you feel your food cravings, tell yourself "I'll go to sleep now, and soon I'll feel wow"!
Drink water when you feel like going to the kitchen and eating. Instead of getting food, get a glass of water to satiate yourself when you feel "hungry". Research show that people who go on a diet confuse thirst for hunger when they feel cravings.
Whenever you feel the urge to grab food and eat, ask yourself these 2 questions: "Am I really hungry"? and "What's the reason why I'm hungry?" You may be bored, stressed or are procrastinating whenever you feel like eating. Maybe you're just lonely or depressed and need a hug. So when that time comes when you want to eat, distract yourself for about 10 minutes and decide if you really need to bite that chow. It can have a big impact on your weight loss plan.
Munch an appetizer to start your meal. Begin your dinner by slurping a broth-based soup or by munching a plate of salad. Doing so makes you feel full already. It will prolong your meal and you aren't likely to scarf your food down. Eating slow contributes to reducing your weight. Keep your entrée and sides at the other end of the table until you're done with the appetizer to prevent you from eating too quickly.
Reduce portions of your food except veggies. On the other hand, you should supersize servings of veggies at your table. You can accelerate weight reduction if you eat only 2 food groups- meat and carbohydrates. Your serving of pasta should be as big as your fist while your meat serving should merely be 3 ounces, as big as a bar of soap.
Perk up your munchies, don't deprive yourself. It won't do your quick weight loss plan any good if you deprive yourself. If soda isn't good for you, cut back and find an alternative. Something bubbly such as flavored water or seltzer can replace it.
Reward yourself with yummy treats (sometimes). Set a time for some indulgence, such as a bar of pricey dark chocolate after eating your dinner. Granting your gastronomic desires from time to time will make it easier for you to turn down other calorific temptations, such as an office birthday cake.
Take it easy if you want to lose weight quick. These quick weight loss tips will make your weight loss journey a fun, fulfilling and healthy experience.
Get hold of up-to-date and scientifically proven tips and methods for quick weight loss. Download Xtreme Fat Loss Diet to guide you in a fast, easy and safe weight reduction program. It's a diet program that ensures that what you eat makes a difference in your health and your body.
According to Dr. Rudy Leibel, a renowned obesity researcher, over 95% of people who lose weight regain the weight back within 5 years. I have heard numbers as high as 98% and as low as 80%. Either way, the fact remains that the vast majority of people who lose weight regain the weight back. The question we need to answer is why? Why do so many people regain the weight back after they lose it? Is there something wrong with the people or is there something wrong with the way we approach weight loss?
In my 24 years in the weight loss field, what I have discovered to be the main reason why most people regain the weight back is because of the way most weight loss programs approach weight loss.
Let me explain. Most people, in order to lose weight, need to make 3 to 5 major changes in their eating and activity habits. Most weight loss programs, in their effort to deliver the fast results that people want, have people make all the necessary changes all at once. Although they realize that making so many changes at once can be very overwhelming, they believe that once people see the results they want, they will be motivated to keep going. Unfortunately that is not true. If it were, then why do the vast majority of people who lose weight regain the weight back? If seeing results was motivating enough to keep people doing whatever they did to lose weight, they should not have any problem keeping the weight off, but they do. Why? Because the fact is, the best results in the world will not keep anyone motivated to keep going if the results were achieved through a method that is overwhelming. Making all the necessary changes one needs to make in order to lose the weight they want, all at once, is daunting for people to sustain. This accounts for the high percentages of people who end up regaining the weight back.
If you want to lose weight and keep it off, whatever you do to lose the weight has to become habitual. If it does not become habitual and you constantly need to motivate yourself to keep taking the actions you took to lose weight, sooner or later you will burnout and quit your efforts. How many people do you know who followed some diet which they did not like, but they followed it anyway because they wanted to lose weight, and although they lost the weight, they end up regaining the weight back because they could not stick with the diet? Habits hold the key to sustainable weight loss!
What people need to realize is that humans are creatures of habit. According to Dr. Bruce Lipton in his book, The Biology of Belief, 95% of your daily actions and thoughts are controlled by your subconscious mind. In other words, they are habitual behaviors. Basically, your subconscious mind runs the show. The reason your subconscious mind runs the show is because your conscious mind is very limited in its processing power. Just to give you an idea, according to Dr. Bruce Lipton, your conscious mind can process around 20 million environmental stimuli per second where as your conscious mind can only process 40. So, in order to free up your conscious mind, your subconscious mind takes over any repetitive actions, so your conscious mind will be free to enjoy life. The subconscious mind is like the autopilot in a plane. Although the pilot is monitoring how the plane is flying, the autopilot is actually flying the plane.
Anytime you add a new action to your life that is not habitual, your conscious mind is in charge of that action. So you constantly have to will yourself to take that action. Eventually, if you repeat that action enough times, your subconscious mind takes over that action and that action becomes automatic. Basically it becomes habitual. Do you remember when you first learned how to drive a car? The first few times you were nervous, thinking of everything you needed to do to drive the car safely. The action of driving took all your attention. You could not even have a conversation while driving. Now after a little practice, you can do other things while driving, like have a conversation, tune the radio, and so on. The reason you can now do all those things is because many of the actions required for driving safely were taken over by your subconscious mind, so your conscious mind is free to do other things.
What people also need to realize is that every time you add a new action to your daily life and engage your conscious mind, that takes effort and energy. Depending on how you label the new action -"fun" or "chore" - it can also produce a curtain amount of discomfort. The smaller the action, the smaller the discomfort may be. Obviously, we all can tolerate small discomforts for a long period. The good news is that if you keep repeating that new action, eventually your subconscious mind takes over and it becomes habitual, thus returning you back to your comfort zone. The problem is that when you add 3, 4, or more new actions to your daily routines all at once, never mind that it may greatly increases the amount of discomfort you feel, it will also increase the amount of time it will take you to make the new actions habitual. So the combination of more discomfort for a longer period of time greatly increases your chances of burnout before the new actions become habitual.
That is why, when you try to change habitual behaviors or develop new behaviors, the best way to do it is one at a time, not all at once. By working on making a new action habitual, one at a time, you keep the discomfort level low thus greatly increasing your chance of sticking with the new action long enough to make it habitual. Once the current action you were working on becomes habitual, you move to the next action you want to make habitual and so on.
Yes, I do realize that working on changing or developing habitual behaviors one at a time will take you a little longer to lose the weight you want, but my question to those people who want fast weight loss at any cost is this. What is the point of losing weight fast if you are going to regain all the weight back again? Most of the time, slow and steady wins the race. I would even argue that losing weight by changing one habit at a time is actually much faster than any other method and here is why. I know many people who have been losing weight the fast way, for many years and yet they are still overweight because they keep regaining the weight back. On the other hand, people who lose weight by changing one habit at a time, might take few extra weeks or months to lose all the weight they want, but at the end, they get to keep it off almost effortlessly, because the new habitual behaviors they have developed are keeping them lean and healthy. And this is how sustainable weight loss is possible.
Stavros is the creator of Live Thin Stay Thin program. Is a online sustainable weight loss program on like any other weight loss program on the market today. With this weight loss program, you will not just lose the weight you want, you will keep it off too!
Nothing beats twirling your fork into luscious noodles. But what if we told you those noodles were actually vegetables? That's right! Thanks to the revolutionary spiralizer, a contraption that turns veggies into tasty ribbons, you can enjoy this scrumptious pasta dish without worrying about the carbs and calories in normal pasta.
In this recipe, uber-nutritious zucchini is spiralized into spaghetti-like strands. Juicy tomatoes and plump shrimp dress up the noodles and add colorful flair to the dish. The meal is complete with savory spices and a splash of lemon juice. For a delectable way to squeeze more vegetables into your diet, look no further than this Zucchini Pasta with Shrimp and Tomatoes recipe!
1 cup halved grape or cherry tomatoes, cut into quarters
1 pound raw shrimp (thawed if frozen), peeled and deveined
1/3 cup freshly grated parmesan cheese
Directions
To make pasta, attach zucchini, one at a time, to a vegetable spiralizer. Use the smaller holes for spaghetti.
Add 1 tablespon olive oil to a large skillet over medium heat. Add shrimp and cook until opaque and pink, 2-3 minutes. Place shrimp on a plate and cover.
Add the remaining garlic and sauté 1 minute. Add remaining olive oil, pasta, salt, black pepper, red pepper, and lemon juice, and tomatoes, toss to combine. Continue cooking until pasta is tender, about 5 - 7 minutes.
Place shrimp on top of pasta, sprinkle with parmesan. Cover skillet and remove from heat. Allow to set for 1 minute, ensuring shrimp is hot. If desired, sprinkle on some chopped Italian parsley before serving.
Just getting into zoodles? Have some recipe ideas to share? Leave a comment below about this article or anything else on the site.
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You've probably heard that fiber is good for you, and maybe you've even heard that you can consume fiber for weight loss. Fiber is an essential part of a healthy diet with many benefits, and can also greatly help you slim down.
Dietary fiber, the kind we get from plants and other foods, is a kind of carbohydrate that the human digestive system can't fully break down. This means it doesn't turn into sugar in your blood stream. Fiber passes mostly intact through your digestive tract.
Because fiber can't be broken down, it slows digestion when it reaches your stomach. This helps prevent insulin spikes linked to weight gain. Additionally, fiber keeps you feeling full for longer, warding off cravings and hunger pangs. The bulk fiber then moves on to your small intestines where it helps relieve constipation and keeps you regular.
It's important to consume the right amount of fiber for weight loss. It's recommended that adults consume 25 to 30 grams of fiber per day. Eating enough fiber will make you feel full, prevent insulin spikes, and help you expel excess waste.
To find the best sources of fiber for weight loss, we've carefully studied the nutrition data for popular high-fiber foods. A good source of fiber is one that delivers both soluble and insoluble fiber, without too many extra calories or processed ingredients. We've looked for low-sugar foods with healthy fats. Below, we've listed some of the best sources of fiber for weight loss, so you can find what fits your lifestyle best!
1. Artichoke Hearts
It's surprising how much fiber artichokes pack for a low amount of calories. A cup of artichoke hearts has 14 grams of fiber ( about 50% of your recommended daily intake) for only 90 calories. Additionally, a cup of artichoke hearts has 4 grams of protein and only 2 grams of sugar. It's not only high in fiber; it's also a diet-friendly food.
Recipes to try: 1. Oven Baked Cheesy Artichoke Dip 2. Creamy Spinach and Artichoke Dip 3. Slow Cooker Spinach Artichoke Chicken 2. Raspberries and Blackberries
It may be surprising, but berries pack a ton of fiber. Between the skin and the seeds, they are a fiber heaven for dieters everywhere. The best berries for fiber are raspberries and blackberries, with 12 to 13 grams of fiber in a 100-calorie serving.
Recipes to try: 1. Blackberry Banana Ice Cream 2. Blackberry Raspberry Mini Cobblers 3. Raspberry Peach Sorbet 3. Spinach With under 1 gram of fiber per cup, spinach might not seem like a great fiber source, but this is only because it's so light. A salad or smoothie made with enough spinach can pack a healthy dose of fiber. One hundred calories worth of spinach delivers 10 grams of fiber! Because spinach can be sneaked into almost every meal, it's an ideal way to add fiber to your diet.
Recipes to try: 1. Spinach Sauté with Pine Nuts and Golden Raisins 2. Skillet Spaghetti with Spinach and Tomato 3. Pumpkin Spinach Lasagna 4. Broccoli and Cauliflower These veggie florets are full of fiber. Broccoli and cauliflower mixes are often sold in microwavable bags. A bag with 4 cups contains about 8 grams of fiber! Have one as a side or use it as a base for stir fries or salads.
Recipes to try: 1. 4-Ingredient Roasted Broccoli 2. Cauliflower Stir-Fry 3. Cheesy Broccoli with Cauliflower Gratin 5. Pumpkin That's right, pumpkin is a great way to get your daily dose of fiber. One can of this bright and sweet squash has about 7 grams of fiber and only 90 calories! It's a diet-friendly fiber-full food that can be used for breakfast, dinner, or dessert!
Recipes to try: 1. Pumpkin Soup 2. Pumpkin Biscuits 3. Pumpkin and Sour Cream Pancakes
Although they didn't make it into our top five, legumes are another great way to get your recommended amount of fiber. Split peas and lentils are the best, delivering the most fiber for the least amount of calories. Seeds and grain have a good amount of fiber, especially pumpkin seeds, chia seeds, and oat bran. Other veggies such as zucchini and brussels sprouts are also loaded with fiber. If you make sure to have a serving of fresh fruit or vegetables in every meal, you'll reach your fiber goals in no time!
Need more fiber ideas? Let us know! Leave a comment in the section below about this article or anything else on the site.
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This dish is a summertime favorite because chicken salad never fails to impress. However, mayonnaise plays a significant role in conventional recipes, contributing to the dish's high calorie profile. Just one tablespoon of mayo clocks in at a frightening 100 calories—and most recipes call for a lot more than a single tablespoon! People fear ditching the caloric condiment, assuming its absence would compromise the creamy, indulgent flavor of their favorite dishes.
Luckily, our No-Mayo Chicken Salad lets you enjoy the scrumptious meal without worrying about your waistline! Olive oil combines with a splash of lemon juice, to add texture and a bunch of incredible nutrients. Chopped celery and lettuce add a delicate crunch, while cherry tomatoes offer some juicy goodness your taste buds will love. This healthy dish is a snap to make and guaranteed to satisfy!
1 tablespoon freshly chopped dill or 1 teaspoon dried
1/4 cup freshly chopped parsley
6 large lettuce leaves for serving
Directions
In a large skillet over medium heat, add 1 tablespoon olive oil, sauté chicken until golden brown.
While cooking the chicken, in a small bowl, mix remaining 3 tablespoon olive oil, lemon juice, salt and pepper. After chicken turns golden, transfer to a serving bowl and toss in tomatoes, celery, dill, and parsley. Drizzle with dressing and combine, or serve on the side.
Love the recipe? Craving more irresistible summertime treats? Let us know! Leave a comment in the section below about this article or anything else on the site.
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A new idea is that if the latest dieting craze has no effect on you, it is because of your genes, say U.S scientists. When it comes to losing weight there are no universal diet plans, and different diets suit different people depending on the DNA in their chromosomes.
This means that while the latest 'hotly talked about' diet might help some people shed weight, it may well be useless for others.
Health experts also suggest that official weight loss advice may not help as many people as hoped. There seems to be too much generalization of health benefits or risks associated with certain diets.
However, a fascinating study carried out at the Texas A&M University showed that the impact of a diet is dependent on the genetic profile of an individual. This means that different people will have their own optimal diets.
During the study, scientists at the A&M University fed mice on one of five different diets for six months. The diets included:
A typical Western diet
A Mediterranean diet
A traditional Japanese diet
A high-fat, low-carbohydrate Atkins-style diet
Normal mouse food
But importantly, four different strains of mice were used in order to mimic the genetic differences in people with different genes.
All the mice were allowed to eat as much as they wanted, and their meals were made as realistic as possible. For instance, rice and green tea extract was part of the Japanese diet, and the Mediterranean diet included red wine extract.
Results showed that the health of the mice after six months varied widely. Some strains fared better on some foods than others. For instance, while a sugar-rich Western diet fuelled obesity, the severity of weight gain depended on the strain of the mouse. Indeed, one particular strain was practically immune to the 'bad' diet. Some mice were actually healthier on the Western diet than on the Atkins-style diet. That is welcome news.
It is highly likely that the diversity of diet response seen in this fascinating study also occurs in humans. For over a century we have assumed that there is only one optimum diet. That seems not to be the case if we can extrapolate the effects of diet on mice to humans. Both species are mammals anyway.
Perhaps one day it may be possible to identify the best diet for any individual simply by giving him or her a genetic test. For now, the results of this study should not be used as an excuse not to diet. Simply persevere, and if one diet fails, try another one.
Be open to changing one's diet if the desired results are not forthcoming, and do not listen to people telling you that 'such-and-such' a diet is good for you because it worked for them.
So yes, it looks like the real secret to successful weight loss is to find what works for you.
George Blays writes a weekly newsletter on ways to lose weight and other health issues. You can subscribe to it for free here.
George also writes a blog on health, fat loss, food, and dieting. Visit it here at George Blay's Blog
With enough weight loss motivation, you can steer clear of yo-yo dieting. How about sporting that you-look-awesome figure? But first thing, you have to stick to your weight loss diet. You know, when you've promised yourself that you'll eat nothing but salads and that you'll jog every morning before going to work. But you simply forget about it when your bessy calls and you find yourself at the couch gorging a tub of ice cream at Ben and Jerry's after 4 days. Here are some tips to get motivated to lose weight.
Start a perky, motivating diet and exercise routine. First thing to do is to aim for a realistic goal. Don't say that you want to lose 50 pounds in the next two weeks. That's basically impossible. You'll easily get discouraged if your goals are unattainable to begin with. Ask a fitness trainer or your health professional about what reasonable weight loss goals are fit for your particular condition. What's right for you might be unhealthy for another person, and vise versa. Talk with a professional about what the ideal weight loss goal is at a specified time frame based on your activity, age, starting weight, etc. Get a trainer to coach you. It'll significantly be helpful to your fitness goals if you know what you are capable of and what you're not capable of doing. With the coaching of a professional trainer, you'll know what is realistic for your individual capacity. You'll be able to devise a practical goal or plan according to your potential. Remember that slowly but surely works for weight loss. That is, the slower the pounds are shed, the more likely they'll stay off. Losing weight quickly signals a famine situation to your body in which a nasty cycle takes place. Your metabolism will drop consequently giving you physical discomforts until you eventually cannot keep up with your dieting. You'll need to burn 3,500 calories to lose 1 pound. 1 pound a week is lost if you cut back 500 calories a day.
Find a fitness partner for support. Having a weight loss partner makes you utilize the power of teamwork. With a fitness partner, you'll have someone who'll cheer you on. He/She is someone you're going to be accountable to as you work out together. As a result, you're going to likely to stay on track in your routine. Find a friend or family member who has the same fitness goals as you. Try finding an online fitness partner, too. Look up some weight loss sites that can help you find a workout partner. Keep your weight loss motivation by working with a fitness partner that you like. Otherwise your fitness motivation will wane if your weight loss efforts are unpleasant because you don't like your workout buddy. Your partner should be able to aid you in eating or exercising better (or both). He/She'll even work as a grocery shopping chum! On the whole, your fitness partner should make your weight loss routine a pleasant and positive experience.
Join an exercise class. Do so with or without an exercise buddy. You'll be having about 30 exercise buddies (and a coach) if you enroll in a workout class anyway. Joining an exercise class requires you to pay and attendance is a must. You'll have pangs of healthy guilt if you skip your classes. Other than classes at the fitness center or gym, try joining tai chi classes at the park, skiing or horseback lessons. Check out the yoga studio as well. Learn a new skill. You can explore a vast selection of choices for that such as belly dancing, rock climbing, karate or salsa. There's nothing wrong with wanting to take brisk walks, either. Find what suits you and what you find enjoyable to keep your weight loss motivation.
Optimize your performance in life. Eat healthy and be active. Download Staying Healthy With Paleo to get hold of the best recipes for a balanced diet. Understand the risks and benefits of the foods you eat so that you'll learn the healthy diet process and stick to it.
If you want to lose weight fast, you should drink fat burner drinks and eat fat burner foods. Basically, not all foods are equal in their capabilities when it comes to your weight loss agenda. There are fat burner drinks and foods that help you burn more calories, while other weight loss foods suppress your appetite. What really matters in this endeavor is that your fat burner drinks and foods should contain fiber and protein. Many substances that are naturally found in different kinds of foods can rev up your metabolism and weight loss. Here is a list of fat burner drinks and foods that you should include in your weight loss diet:
Nuts. Although these foods are high in fat, they do a good job in promoting your weight loss. It's because nuts are also high in protein, healthy fats and fiber but low in carbohydrate content. It's pretty hard for your body to absorb the calories found in nuts because of their composition. When you eat nuts, you'll easily feel full as well. Studies have shown that people who eat more nuts weight less than people who do otherwise. It reduces the size of your waistline, too. Other researches show that a diet that's low in calories becomes more effective when added with almonds. It caused loss of weight by 62% more.
Boiled potatoes. Whether potatoes help you lose or gain weight depend on the way you prepare them. For instance, plain whole potatoes can boost your weight reduction while French fries do the opposite. In a study about foods' satiety index wherein the satiating ability of foods have been measured, boiled white potatoes was on top of the list among all the foods that have been tested in the experiment. Thus, in your weight loss program, you should eat more potatoes and eat less of other foods. Potatoes contain fiber-like compounds called resistant starch, a substance that hastens weight loss. You increase the amount of this substance in potatoes if boil them and then cool them down before eating.
Coffee. Contrary to what other people think that coffee is a devil's drink, it is actually a healthy beverage for weight reduction. Other than that, it also contains a hefty amount of bioactive compounds and antioxidants. Caffeine found in coffee can step up the fat-burning process in your body and at the same time is useful in weight management. You'll increase your fat-burning capacity by 10-29% if you drink more coffee. It'll also boost your metabolism by 3-11% faster. A study that has been conducted showed that drinking 4- 6 cups of coffee everyday burns 79-150 calories more per day. It contains a total amount of 600 milligrams of caffeine.
Apple cider vinegar. There are numerous benefits of apple cider vinegar which is a popular substance in the area of natural health. Taking apple cider vinegar after eating a high-carbohydrate meal reduces your blood sugar response. Foods that you eat will have the least effects on your weight. Studies have shown that apple cider vinegar reduces the appetite. Take it with a high-carb meal and you'll feel so full that you'll eat 200- 275 lesser until the end of the day.
Make the right choices of your food for your weight loss program. These fat burner drinks and foods when complemented to your diet makes you reduce your weight faster.
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Craving something satisfying in a hurry? We've got you covered with our grab-and-go salmon & avocado salad with lemon dressing! In this recipe, clean, wholesome ingredients like wild salmon, avocado, and juicy tomatoes are thrown into a portable jar.
In addition to being a snap to make, the delectable dish spotlights one of our favorite superfoods: salmon. This nutrient-rich fish adds smooth, savory protein to the layered meal. A mouthwatering mixture of fresh lemon juice, olive oil, honey, and mustard dresses the salad wonderfully and adds serious zing to its flavor. Throw together these nutritious jars before a busy day and simply grab one as you rush out the door!
Lemon infused water seems to be one of the favorite weight loss drinks of many wannabe-thinners. But does it really work? In itself, water doesn't work like magic to help you shed pounds. None of the any known weight loss drinks do, including diet soda. But guess what? Your favorite weight loss drink can be as effective as you want it to be when coupled with a healthy lifestyle. Here's a list of 3 popular weight loss drinks.
Coffee. You wouldn't miss it for breakfast. After all, coffee is known to be the perfect energy brew. By all means, load yourself with caffeine before working out. You're likely going to be more physically active and can do your exercises longer and harder. When you do that, you're bound to burn more calories. Studies have been conducted about its effectiveness. It was found that exercisers who fueled themselves with java accomplished 20% more repetitions of their routine on a leg press machine. For the best results, make your coffee black,( not with cream) or else you will undo the benefits of coffee for weight loss. Think of a hundred reasons why your body loves coffee. You'll find that they make sense.
Green tea. Always has been a favorite weight loss drink considering that it's calorie-free. Drinking green tea burns fat in your body and as a result makes losing weight faster. A study has been conducted about participants who took 4 cups of green tea everyday for a duration of 2 months. These participants were found to have lost 6 more pounds than those who didn't drink green tea. Those who drank plain water didn't lose any pounds. In 2013, an analysis that was conducted by the European Journal of Nutrition concluded that people who drank green tea regularly weighed less and have smaller waists. It was found that the caffeine and catechin antioxidants contained in green tea caused this effect. Shop for green tea that's fresh and hot-brewed, not bottled brewed green tea. Bottled green tea tends to have smaller amounts of antioxidants and contains unhealthy amounts of sugar. Don't go for regulated green tea supplements, too. They have been found to be a probable cause of liver damage and have mixes of unhealthy compounds in them.
Plain ice water. Instead of infusing water with lemon, use ice as a substitute. Ice cold water, as a cold drink stimulates your body to burn more energy as it maintains its ideal 98.6 degrees temperature. You'll burn an extra 100 calories more if you drink 3 servings of 24 ounces of ice water in a day. Make it a habit to drink iced water everyday and you can shed 10 pounds of your weight in a period of 1 year.
There is no beverage that'll work like a silver bullet for slimming and trimming down. But these 3 weight loss beverages mentioned above are among the most popular. They're easy to brew and are always handy, but these weight loss drinks can only work as the best and the favorite weight loss boosters that they can be when complemented with a healthy diet and an exercise routine.
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