20 Examples Of Diets For Healthy And Effective Weight Loss

It is not all calories are created equal. Different foods go through different metabolic pathways in the body. They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 20 most weight loss friendly diets on earth, that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don't adversely affect blood cholesterol and don't cause heart attacks.

What's more... they are among the best foods you can eat if you need to lose weight.

They're high in protein, healthy fats, and can make you feel full with a very low amount of calories.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours.

Another 8-week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels.

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet.

They are low in both calories and carbohydrates but loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall

Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals, and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.


3. Salmon

Oily fish like salmon is incredibly healthy.

It is also very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and also contains all sorts of important nutrients.

Fish, and seafood in general supplies a significant amount of iodine.

This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.

Studies show that a huge number of people in the world aren't getting all the iodine they need.

Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

Mackerel, trout, sardines, herring and other types of oily fish are also excellent.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.

Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

What's more... these types of veggies also tend to contain decent amounts of protein.

They're not as high in protein as animal foods or legumes, but they're high compared to most vegetables.

A combination of protein, fiber, and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They are also highly nutritious and contain cancer-fighting substances.

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for all sorts of health problems, despite no good evidence to back it up.

Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes.

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women.

The truth is... meat is a weight loss friendly food because it's high in protein.

Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day.

Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce the desire for late-night snacking by half, and cause weight loss of almost a pound per week... just by adding protein to the diet.

If you're on a low-carb diet, then feel free to eat fatty meats. But if you're on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate

6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason.

However... they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high in potassium, a nutrient that most people don't get enough of and plays an important role in blood pressure control.

On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.

If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits... including weight loss.

Sweet potatoes, turnips, and other root vegetables are also excellent.

7. Tuna

Tuna is another low-calorie, high protein food.

It is lean fish... so there isn't much fat in it.

Tuna is popular among bodybuilders and fitness models who are on a cut, because it's a great way to keep protein high, with total calories and fat low.

If you're trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

8. Beans and Legumes

Some beans and legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have a problem tolerating legumes. For this reason, it is important to prepare them properly.


9. Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food... by making a soup.

Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.

10. Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese... calorie for calorie, it is mostly just protein with very little carbohydrate and fat.

Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.

Dairy products are also high in calcium, which has been shown to aid in the fat burning process.

11. Avocados

Avocados are a unique type of fruit.

Whereas most fruit is high in carbs, avocados are loaded with healthy fats.

They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, they also contain a lot of water, so they aren't as energy dense as you may think.

Avocados are perfect as additions to the salad because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold.

They also contain many important nutrients, including fiber and potassium.


12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it with water and drink it.

Several studies in humans suggest that vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.

One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds or 1.2-1.7 kilograms.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term.

13. Nuts

Despite being high in fat, nuts are not inherently fattening.

They're an excellent snack, containing balanced amounts of protein, fiber, and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even cause weight loss.

Population studies have also shown that people who eat nuts tend to be healthier, and leaner than the people who don't.

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

14. Some Whole Grains

Despite grains have gotten a bad rap in recent years, there are some types that are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.

Notable examples include oats, brown rice, and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.

Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterward.

Keep in mind that refined grains are a disaster, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.

If you're on a very low-carb diet then you'll want to avoid grains, because they are high in carbohydrates. But there's nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

16. Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don't.

Of course... correlation does not equal causation, so those studies don't prove anything, but fruit does have properties that make them weight loss friendly.

Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet or have some sort of intolerance to fructose.

For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit because its effects on weight control have been studied directly.

In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks.

The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So... eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.

This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world.

Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach.

Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss.

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.

19. Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).

These fatty acids have been shown to boost satiety compared to other fats, as well as increase the number of calories burned.

There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat.

Of course... coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.

So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is also worth mentioning here because it is probably the healthiest fat on the planet.

20. Full-fat Yoghurt

Another excellent dairy food is yogurt. It contains probiotic bacteria that can improve the function of your gut.

Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

Just make sure to choose full-fat yogurt... studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time.

Low-fat yogurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.

11 Creative Ways You Can Improve Your Fitness Tips For Weight Loss

Fitness is something which we all wish to have. But nowadays, life is moving at a jet speed and this has given rise to a number of factors that are taking a toll on our health and adversely affecting our fitness. Diseases like diabetes, high blood pressure, high cholesterol, arthritis, thyroid glands malfunctioning etc. are stealthily creeping into our lives, deteriorating life quality and also shortening lifespan.

Certain bad habits like sedentary lifestyle, junk food habit, lack of physical activity, smoking, drinking etc. have taken us miles away from fitness in the recent times. It is a good thing however that people have started to become aware of the negative impact of these habits and are trying to control them. They are trying to gather fitness tips to stay healthy and happy. This article will provide you with some important fitness tips.

To follow these tips you need not be a fitness freak. Just steer clear of the bad habits and you can automatically abide by the fitness tips.

Here follow the fitness tips:

1. They don’t diet.

Have you ever known someone in really great shape who was constantly trying out every new fad diet?

Yeah, I didn’t think so.

Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.

While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? What helps you kick ass during your workouts? What keeps you feeling and looking fit?

2. They find a way to enjoy exercise.

If you’re one of those people who absolutely dread every minute of your approaching treadmill workout, and hates it even more once you’re there, it’s time to find a different approach to exercise.

Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts.

And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch.

If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIT, I can hardly go a day without working out.

3. They prioritize their health and fitness.

While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what.

4. They don’t eat perfect 100% of the time.

Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity.

Giving yourself a cheat meal or day every once in a while ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on.

5. They get a lot of sleep.

If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based on all its sleep.

Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall.

6. They hang around other fit people.

You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well.

Think about it, if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too.

On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pickup game of soccer for fun, you’re most likely going to join in and be more active as a result.

7. They stay active outside of the gym

While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can to stay active outside of their workouts as well.

And most of all, believe in yourself. You can do it. Now go get started.

8. Fitness goals

You have to be very specific about your fitness goals. It is not just enough setting a fitness goal. For instance aim at shedding 2 inches off your waistline through your daily work-outs. If you set 2 inches as your specific target, you will know how much exactly you will have to shed and that will give an impetus to your efforts. However, make sure that you fix realistic fitness goals for yourself. Unrealistic goals will only shatter your confidence.

9. Select your role models

Select your own fitness role-models. Read about them and draw adequate inspiration from their journey. If possible put up their photos on the walls of your exercise room. That will be a constant source of mental boost up for you.

10. Go easy for yourself

Select your own fitness role-models. Read about them and draw adequate inspiration from their journey. If possible put up their photos on the walls of your exercise room. That will be a constant source of mental boost up for you.

11. Take water

A great and proven tip is to drink as much water as you can. Experts recommend that you should have at least 6 to 8 glasses of water every day. The more water you drink, the more sodium and fat you will flush out of your body. Drinking much water helps in suppressing the appetite as well. Drinking approximately 10 glasses per day really help in getting slimmer. Try to consume water before the meal in order to decrease your hunger.

7 Best Herbal Teas For Weight Loss

The weight loss industry has become a big business... even herbal tea manufacturers are jumping on the bandwagon at this epidemic phenomenon. 7 best herbal teas for weight loss explores the nature and 'actions' of popular herbal tea blends that help with weight loss and weight control.

Having to consider losing weight and hearing that four lettered word... D-I-E-T... is something that makes the majority of us cringe with despair. Whether it's starving you on the latest fad diet, or spending ridiculous amounts of money on the newest weight loss program - that make big (yet mostly false) claims to radically reduce your weight in the quickest amount of time - most of us will succumb to this false ideology that looking slim is 'in'.

Herbal teas are a cheaper and healthier alternative to helping with weight loss. But don't be fooled for one second that just solely drinking herbal teas will achieve this. The truth is, there is no magic drink, or pill, or lotion or potion for that matter that can help you lose weight without much effort on your part. The keyword is 'helping' and herbal teas are considered an excellent tonic for aiding weight control and in maintaining a healthy body.

The mantra of regular exercise and a balanced diet may be hard work to fight the bulge but at least it wouldn't compromise your health in the long run.

Dandelion

Known as the "little plant that roars", it has natural diuretic and laxative properties to remove water and food weight before digestion begins and help your body reduce the feeling of 'feeling bloated'. Many avid dieters believe that diarrhea keeps their bodies from absorbing calories or fat but this is not the case and could lead to dehydration and dependency on laxatives. Dandelion is also a beneficial aid for digestion and because of its mild laxative properties, it can help in bowel movements to become more regular.

Chai Tea

Chai tea for weight loss has been debated by many experts. Some individuals are not favored with the idea that indeed Chai tea can help you sculpt your body and remove excess weight. They would say that the concoction would rather make you gain extra calories due to the milk and sugar added in the blending.

Chai tea is basically a combination of black tea, milk, honey and other herbs that are beneficial to your body. If Chai uses sugar instead of honey as a sweetener, then perhaps you have the reason to doubt its effectiveness in aiding weight loss.

Green Tea

Despite not being classed as a herbal tea (as its leaves come from the actual tea plant 'camellia sinensis'), Green Tea has had the most extensive research carried out that has been proven to be very effective in weight loss. This is due to the 'polyphenol' component which is responsible for its slimming effects. It also contains caffeine which gives the drink its stimulant effects and can increase metabolism which helps to burn fat and calories. It is these reasons why the ingredients in Green Tea are widely used in popular diet pills.

Those suffering from anemia should take caution when drinking Green Tea, as it could lead to a reduction in iron absorption in your body which could cause iron deficiency.

Guarana

Guarana's main ingredient is 'guaranine' which is identical to caffeine. It can act as a stimulant to accelerate body functions such as increasing the heart rate, digestion, and respiration due to its caffeine content. It is also a diuretic and can stimulate the nervous system and help you fight depression and cope with stress, thus it may help you to avoid 'emotional eating' which is one of the main causes of weight gain. Due to its high caffeine content, those suffering from sleep disorders and anxiety problems should be wary when taking this in large doses.

Hoodia Gordonii

Hoodia Gordonii is known as a 'natural appetite suppressor' and has been used for centuries by South African Khoisan herders to endure long periods without food or water, whilst they were hunting and gathering. It contains the active ingredient, known as P57 which is responsible for appetite suppression that can "fool" the mind into thinking the stomach is full so you are not tempted to snack as much. Caution should be taken as long-term use could lead to addiction and malnutrition.

Siberian Ginseng

It is known as the "king of tonics", Siberian Ginseng is a popular herb to use for its ability to stabilize blood sugar levels thus reducing the desire to eat sugar and sweets. However, people who suffer from high blood pressure, narcolepsy (frequent and uncontrollable deep sleep) or taking blood-thinning drugs should avoid it.

It can stimulate the nervous system and act on the pituitary and adrenal glands to give you stamina and help combat fatigue. An increase in stamina means you can work out for longer without feeling tired! Also used to treat nervous disorders, exhaustion, strengthen organs, increases mental ability and a powerful antidote to stress and problems with aging.

Camellia Sinensis

The Camellia sinensis contains a rich dosage of antioxidants, essential nutrients like the vitamins and minerals that are crucial to maintaining a healthy body.

The antioxidants present in this tea are the polyphenols. The polyphenols particularly the catechins inhibit your body from gaining weight. As a whole, the antioxidants protect you from free radicals and from different health issues like cardiovascular disease, high blood pressure, rheumatism, cholesterol, high blood sugar level, impaired immune system, and even cancers.

13 Best Diets to Lose Belly Fat Alone

Would you believe that you could lose belly fat through diet alone? This one is actually true since what you eat is one of the major causes of gaining belly fat. Addressing the problem with the appropriate eating pattern and diet easily solves it. It's basically about modification and improvement of whatever you eat that affects your belly size. You should consider the best diets to lose belly fat below.

1. Drink Water

Practice drinking 3-4 liters of water every day. Now, I cannot stress enough how important it is to stay hydrated when you are looking to reduce your belly fat.Water flushes out toxins, improves your bowel movements and keeps your metabolism up.

The best time to drink water is early in the morning empty stomach. Make sure you make use of that time and drink 3-4 glasses of water in the morning. One thing I want to request you is that please don’t drink water along with your meals or just before or after meals. This hinders the digestion process and it is the last thing that you would need.

2. Eat Raw Vegetables

Second is eat raw vegetables. Now Carrots, beetroots, cucumbers, cabbage, capsicum, onion, tomato these are the things that you can easily eat raw. Just sprinkle lemon juice on it and they are ready to go. Make sure you eat at least one serving of raw vegetables every day. These are rich in antioxidants, fibers, vitamins, minerals which are essential to cut the lower belly fat.

3. Eat Nuts

Third is eat one handful of nuts. Now, almonds, peanuts, cashews, walnuts these are great sources of healthy fat. And always remember that good fat cuts bad fat. So, you have to eat one handful of these nuts every day. Now, it is totally up to you if you want to have these in one serving or two servings. As far as almonds are concerned, you can soak them but please do not remove the skin. It is rich in vitamin E.

4. Low Fat Dairy

Next is, switch to low-fat dairy. Dairy products are loaded with saturated fat. And saturated fat is one thing which you want to avoid if you are looking to cut fat from your body. So, make sure you buy low-fat versions of milk, curd, paneer and other dairy products.

As far as milk is concerned toned, double toned and skimmed milk is easily available in the market. Now, you can use this low-fat milk to make curd and paneer at home.

5. Say NO to Junk Food

Next one is, avoid junk food. Please remember that sugar and salt are your biggest enemies. And whatever you get outside is either loaded with salt or is loaded with sugar. Sugar is nothing but empty calories. Salt, on the other hand, holds water in your body and makes you gain weight. So, if you are looking for fast results you have to cut down that junk food out of your diet. Even at home minimize the use of sugar and salt.

6. Use Cooking Spray

Start using cooking sprays. Now zero calorie cooking sprays are very easily available on the market these days. Since long we have been using too much oil for cooking. When oil burns it gets converted to bad fat.

And all we are intaking is bad calories. So, using a cooking spray will reduce your daily oil intake significantly. The whole idea is to use as less oil for cooking as possible. Also instead of using refined oils start using refined oils, start using better oils like coconut oil, olive oil, flaxseed oil, mustard oil.

7. Sleep Well

Now it has been scientifically proven that sleeping well keeps your food cravings low and helps you in weight loss. So make sure you have a sound sleep of about 7-8 hours every night.

8. Cut Carbohydrates

Next is you have to cut down carbohydrates. Indian eating style is full of carbohydrates. Now we have been used to eating 4 chapatis per serving, a big bowl of rice, bread potatoes. These are very high in carbohydrates. Our body does not utilize all these carbohydrates and all the excess carbohydrates get stored as fat

Do you know that for 1 gram of carbohydrate that you eat, your body holds 3 grams of water?

So, if you are serious about fat loss you have to cut down on your daily carbohydrate intake. Now have you ever noticed that your body feels full for a longer period of time when you eat chapati than when you eat rice? Well, this is because we have been used to eating whole wheat chapati and white rice. Where whole wheat chapati is a whole grain, a complex carbohydrate. On the other hand, white rice is a simple carbohydrate which is nothing but the refined version of brown rice.

9. Complex Carbs

Make sure you switch to complex carbohydrates like whole wheat, brown rice, oats and other whole grains. Complex carbohydrates are high in nutrition and fiber. They slowly release the energy and keep you full for a longer period of time.

10. Increase Protein

Next is increase your protein intake. Now, unfortunately, in Indian lifestyle protein is missing. Protein is an essential macronutrient for the body which is responsible for the daily repair of the body, skin and hair health. Do you know that eating protein reduces your food cravings by about 60 percent? This is because protein naturally has a complex structure.

So, when we eat protein our body finds it a little difficult to break it down. As a result, our tummy feels full. Try eating egg whites in the morning and you will find that your body feels full for a longer period of time. And why just egg whites? Chicken breast, paneer, fish, lentils, soya beans, soya chunks, pulses these are all great sources of protein and should be in your diet on a daily basis.

So, next time when you have a meal, make sure it is low in carbohydrates and high in protein.

11. Workout

My last point is the workout. Now, even if you apply these first 10 tips, you are bound to lose fat from your body. But to make the process faster, it is always better to work out. To get the best possible result your workout should be a combination of cardio training and resistance training.

It is ok if you do not want to join a gym for resistance training. You can do bodyweight training like push ups, pull ups and there a whole lot of body exercises that you can do at home.

Now, even girls should do weight training as it is very effective for weight loss. Please don’t worry that you will get bulky muscles. This won’t happen because your body your body does not have that much of testosterone to make you bulky.

12. Stop Intake of Sugary Substances

Give up sugar-sweetened beverages and baked products, candy, flavored yogurt or any additional foods with added sugars. Added sugars are a major contributor of calories to the American diet. Instead, soothe your sweet tooth with sugars found naturally in fresh fruit and low-fat, no-sugar-added dairy products.

13. Go For Grains

Choose whole grains of refined grains instead. The calorie consumption is about the same, but the method your body procedures the two types of wheat is different. Refined grains have the bran and germ removed during processing, which also removes much of the fiber and other nutrients. Fiber helps foods digest slower, leading to steadier blood sugar and insulin levels. Refined grains, on the other hand, are digested quicker, leading to spikes in blood sugar and insulin. Over time, significant fluctuations in blood sugar and insulin levels can lead to weight gain. So, make your favorite veggie pizza with a whole-grain crust and ask for brown rice in your California roll the next time you grab sushi with friends.

8 Stunning Examples Of Beautiful Healthy Weight Management Tips For Seniors

Obesity is a major epidemic in the United States and in other countries around the world.
In fact, 1/3 of US adults and 18% of kids and adolescents are obese and at risk for serious health complications, such as, Type 2 diabetes, joint problems, heart disease and can lead to premature death.
In addition to the serious health consequences, obesity has a substantial economic impact that affects the country as a whole. The estimated annual health care costs of obesity-related conditions were $190.2 billion in 2010, this equates to almost 21% of all annual medical spending in the United States, and the numbers only continue to rise year after year.
Like anyone else, the senior and aging population needs to address healthy weight management and to be aware how weight gain can cause problems for their health. But, seniors can be even more vulnerable because as we age our metabolism slows and weight gain becomes that much more of an issue.
Loss Of Lean Muscle Mass
Have you ever watched a teenager inhale food like breaths of air and not gain an ounce? A lot of this is due to a higher metabolic rate in our younger years.
Did you know that as we age, our metabolism begins to slow down?
While genetics help determines our overall metabolic performance, having sufficient amounts of lean muscle mass greatly determines metabolism as well because muscle burns more calories per hour than fat, and this means that those who have lean and muscular bodies are able to burn more, even when they are at rest.
Our overall muscle mass decreases as we age, and this slows metabolism by about 2% to 8% per decade. This can be counteracted by performing simple strength training exercises with the use of free weights or weight machines.
Ideally, strength training should take place early in life, but especially as we head into our 40s and 50s because when you maintain lean muscle mass, metabolism is not likely to decrease as much as you age.
Seniors, especially, are more likely to gain weight as their metabolism slows down, which, can lead to obesity and the serious health concerns related to it.
Weight Gain
Lack of activity is the number one cause of weight gain even when we continue to eat as we have our whole lives because of the decrease in metabolism. As our metabolism decreases so do our bodies ability to burn calories. If we keep eating the same amount of food our bodies will start to turn the excess calories into fat. The more overweight we get the less active we become. This, in turn, leads to more weight gain.
Weight Management For Seniors
The Solution
The solution to reversing and preventing obesity is a combination of diet and exercise. A good diet will cut the number calories that you are taking in, while exercise will burn off calories that you eat. Each one will get rid of some of the excess calories. Together they will get rid of a significant amount of calories.
Finding a balance between diet and exercise is the best way to get rid of unwanted weight.
The basic formula is “calories in and calories out” or burn more than you take in.

Diet

To lose weight we also need to change how we eat. As we get older, our bodies start to secrete less digestive enzymes. This changes how our bodies break down and absorb nutrients.
•    Avoid foods that are high in sugar and fat. Fat contains more calories and can lead to high LDL (bad) cholesterol.
•    Eat small portions of food more often. The body really only needs about 300-400 calories in one sitting. Any more than that is turned into fat stores. Eating smaller portions will help with weight loss.
•    Eat more plant-based foods, like fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods.
•    Eat more fiber. Fiber is filling and low in calories. Fiber also aids in digestion. Kale is a super plant food filled with fiber and other essential nutrients. It is very filling and can be eaten raw or lightly sautéed. There are many great plant foods that are filled with fiber, including, broccoli that can be a great weapon in the weight loss arsenal.
•    Drink more water. Many times thirst feels like hunger, and instead of drinking we eat. Also, drinking icy cold water helps to burn little more calories as the body needs to warm it as it passes through.

Exercise

Exercise can help you to lose weight by increasing your muscle mass and speeding up your metabolism.
There are many other practical benefits to being active aside from weight loss and building lean muscle mass. Some of these include increased stamina, endurance, balance, vitality and agility, all of which are helpful in the senior years.
The best exercises for weight loss are aerobic workouts and resistance training.
Aerobic Exercise
An aerobic workout exercises the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up to the more calories you will burn.
An aerobic workout strengthens the heart and it increases blood flow to the entire body. This provides the body with a rush of nutrients and energy that causes the body to burn while working out and also while at rest.
It is recommended that you do 30 minutes of aerobic exercise each day, at least 3 days per week, preferably 5 times.
Aerobic activity includes Biking, jogging, walking, elliptical trainers, various fitness classes, just to name a few.

Resistance Training

Resistance training targets the muscles directly. It is used to increase muscle mass and has a longer effect on burning calories than aerobics. By increasing muscle mass we are also increasing our metabolism. This means that our bodies are burning more calories all the time, and not just during a particular workout.
It is recommended that resistance training should consist of 8 to 10 different exercises. Each exercise should consist of 8 to 12 repetitions. Work until the muscles are fatigued, but don’t strain yourself.
These are simple tips that anyone can follow for healthy weight management and an incredible overall health boost at any age, but especially in senior years when the effects of time on our bodies can cause serious health issues.