Pears and Cocumber for Weight Loss

Healthy weight is important for preventing health problems that include cancer, heart disease and diabetes. Losing weight helps many people reduce their risk of genetic conditions and promotes good overall health. Incorporating cucumbers and pears into your meal plan is a good way to control fat and calorie intake. In addition, both contain many vitamins and minerals. Talk to your doctor before beginning a new weight loss routine.

Healthy Weight Loss

To drop 1 pound per week, you must cut 3,500 calories from your diet, or 500 calories a day. The Centers for Disease Control and Prevention recommends losing 1 to 2 pounds per week; such slow and steady change increases the chance that you'll keep the weight off. Incorporating low-calorie foods, such as cucumbers and pears, into your meal plan is a good way to keep your intake low.

Calorie Content

Fruits and vegetables are good options for weight loss because most supply fewer than 100 calories per serving and contain fiber, which digests slowly, keeping you feeling full longer. Cucumbers and pears are particularly low in calories, are easy to prepare and are economical. A half-cup of sliced cucumbers contains only 8 calories. One medium pear has only 103 calories. Both make healthy snacks and are versatile enough to use in many recipes.

Uses

Sliced cucumbers or pears stand alone but also pair well with many other foods, allowing you to use them in several ways. This prevents boredom with eating the same foods all the time, which may cause you to quit your weight loss program before you reach your goals. Try adding sliced cucumbers to sandwiches, salads and wraps or serve them with a small amount of soy sauce and sesame seeds for a side dish. Chopped cucumbers add crunch and flavor to tuna salad and chicken salad. Add sliced pears to tossed salad or chop and mix them into chicken salad or fruit salad. Bake pears with a sprinkle of cinnamon for a low-calorie dessert.

Considerations

Pears and cucumbers offer potential weight loss benefits and contain many nutrients, including fiber, vitamin C and potassium. You should include them in your diet along with foods from all the food groups, however, which ensures that your nutritional needs are met and your appetite is satisfied. Add pears and cucumbers to a meal plan that contains whole grains, low-fat dairy, fruits, vegetables and proteins. Exercise is an important part of a healthy weight loss plan. The Centers for Disease Control and Prevention recommends at least 30 minutes of exercise each day.

 

8 Ways to Burn More Fat

Be an early bird to get the workout.
Lace up first thing and you'll increase your odds of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive medicine and wellness center in Scottsdale, Arizona, found that 75 percent of those who worked out in the morning did so regularly, compared with just half the afternoon exercisers and a quarter of the post-work crowd. "At the beginning of the day, you have the fewest excuses for skipping exercise," says clinic founder Arthur Mollen, DO. Not waking up early enough, of course, is the main one. "Limit using the snooze button to only five minutes so that you don't fall into a deep sleep again," Dr. Mollen advises. Bonus! You'll go to work feeling focused: A recent study at the University of Illinois at Urbana-Champaign found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.

Hit the metal before the pedal.

Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn't tone at all.

The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries' return to normal, explains Rohit Arora, MD, chairman of cardiology at the Chicago Medical School. Plus, strength training "takes coordination and good technique, so you get more out of it if you come to it fresh," says Kent Adams, PhD, director of the Exercise Physiology Lab at California State University, Monterey Bay. "Meanwhile, cardio is a rhythmic, low-skill activity that's the easier of the two to do in a fatigued state," Adams says.

Push your pace, rev your metabolism.
Finished toning and ready to get sweaty? Gun it a bit for a bigger afterburn. "High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you're burning more fat for several hours post-workout," says Arthur Weltman, PhD, director of the Exercise Physiology Laboratory at the University of Virginia in Charlottesville. In other words, if you worked off 300 calories during your session, you'll get a bonus burn of about 45 calories even after you've toweled off.

To net the effect, stick to a speed you consider challenging: In a 16-week study that Weltman conducted with obese women, those who worked out at what they felt was high intensity (a brisk walk or jog in most cases) three days a week and at low intensity for two whittled an inch and a half more from their waists than the low-intensity-only group. Or try alternating between sprinting (racewalking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.

Give up your seat to trim your bottom line.
Even regular exercisers could benefit from extra toning of their tush, the largest muscle group in the body, which dozes all day at your desk job. "When you'rewalking or running, it's your hamstrings, hip flexors, and calf muscles that get the most work," says FITNESS advisory board member Vonda Wright, MD, an orthopedic surgeon at the University of Pittsburgh Medical Center. "Unless you're going uphill, your glutes don't play a major role." The good news? If you bailed on doing those butt-firming squats during your workout, you can easily sneak them in when your cube mate isn't looking. Stand up from your chair, feet shoulder-width apart. Lower your bottom to the seat as though you're going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or even three times throughout the day.

Take a power walk to beat a midday slump.

Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy, research at the University of Georgia in Athens finds. "It's paradoxical: Many people assume that they'll get tired from exercise. But the opposite actually happens," says study author Patrick O'Connor, PhD, a professor of kinesiology. "We're not certain what the biological mechanism is," he says, "but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy." Besides, that quick recharge just burned about 75 calories. Sure beats adding 250 spike-then-slump calories' worth of Skittles.

Do the two-step.

When you opt for the stairs, go at them two at a time — as long as you're not wearing heels. The quick bursts of power activate your legs' fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you'll be using a part of your muscles that commonly doesn't get enough action. "Fast muscle cells are designed so you can jump far, kick hard, punch fast — moves that you call on less and less in modern society," says Scott Mazzetti, PhD, a professor of exercise science at Salisbury University in Maryland. "But unfortunately it's a use-them-or-lose-them situation, so it's good to activate them regularly."

Go like Gumby.

Consistentstretching significantly decreases muscle soreness, according to a study at the Norwegian Knowledge Centre for Health Services in Oslo. Skipped your stretches postexercise? Wind down with this 17-minute allover loosener from Jennifer Huberty, PhD, an exercise physiologist at the University of Nebraska at Omaha.

• Warm up first with 5 minutes of brisk high-knee marching.
• Toe-reach stretch (targets hamstrings, which remain shortened all day as you're seated): Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax. Do 3 stretches, then switch legs and repeat.
• Hip-flexor stretch (targets hips, which also are tight in desk jockeys): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
• Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
• Switch sides; repeat. Do 3 stretches on each side.

Set out your sneakers.

A recent FITNESS poll found that sneakers — with sports bras being a close second — are the piece of gear that is forgotten most often, foiling women's workout plans. Clear that obstacle by, well, making them an obstacle in front of the door you exit in the a.m., suggests Diane Klein, PhD, chair of exercise and sports sciences at Tennessee Wesleyan College in Athens. "Seeing them will remind you that you planned to exercise," Klein says. For motivation to move, kicks are worth a thousand words.

Burn Fat - 6 Ways to Achieve This

You've put in the brutal, twice-a-day workout sessions, eaten enough chicken breast and steak to support a small farm, and lined up the correct supplements like a chemical engineer. Now you're left with mounds of protein-infused muscle covering your body, a true physical fitness achievement. Yet like a supermodel draped in a heavy trench coat, the goods are hidden from sight by a layer of fat. How do you shed the blanket and allow onlookers to gaze in awe at your accomplishments? Here are six steps to take for your big reveal.

Start Your Engine

The best way to win a race is to start you motor early. People have told you since you were a kid that breakfast is the most important meal of the day. What they probably didn't tell you was that people eat about the same amount of food each day. By starting that process earlier, you'll find that you're not playing catch up later in the day or eating unhealthy foods in emergency hunger mode. Having breakfast will jump start your metabolism, allowing the muscles you've built to be nourished while initiating the fat burning process. Remember: the early bird gets the fat-busting worm.

Graze Phase

Besides enjoying an early, substantial breakfast, the best way to burn fat is to set up an eating schedule of 5-8 small meals spread out a few hours apart throughout the day. This style of consumption, also referred to as "grazing," provides a constant flow of nourishment to the muscles, keeping your metabolism surging throughout the day. Having "three squares a day," such is the custom in most places, means more total calories at each sitting, making it tougher for your body to digest food for fuel and harder for your metabolism to catch up. Smaller meals, more often is definitely the way to go. Eating this way also decreases the risk of overeating.

Mix it Up

To bridge the fat burning process from the kitchen to the gym, structure a workout that keeps the fire stoked. The best way to transform a normal, muscle-building routine into a super charged fat-burning workout is to mix typical resistance exercises with bodyweight movements. This added challenge brings out an increased cardiovascular experience, leading directly to fat loss and heightened endurance. After massive bench press reps throw in a set of push ups. Following a set of cable rows, add some pull-ups. Dips will follow triceps extensions, and walking lunges will insure the leg press did its duty.

5 Ways to Eliminate Back Fat

Back bulge around the bra area or a pesky muffin top aren't fun to deal with. But you can feel more confident in your own skin with just a little extra effort. Sure, targeting specific body parts to burn fat doesn't work, but these healthy tips can help you get the results you want faster!

Turn Up Your Cardio
If you're serious about getting rid of fat, you've got to start getting serious about cardio. According to the USDA, you should perform 60-minute sessions five times a week.

For even more intense cardio, opt for interval training that alternates between periods of pushing your body and recovery, since it offers an "after-burn effect." This means that after exercising, your body can burn more calories— an extra 200 calories throughout the day even at rest or sleep—than you would after completing a steady-paced workout.

Focus on Toning
Add moves that sculpt your back, shoulders, and obliques to reveal the strong muscles that lie beneath. Posture-improving exercises can also do wonders! This five-minute back work out and these boy balancing back exercises are great ones to try!

Practice Yoga
Quality strength training and cardio are key, but yoga can help you take off back fat, too. This heart pumping yoga routine is just what you need!

Eat Smarter
Choosing healthier foods and cooking up cleaner recipes are essential in your battle against back bulge. Check out the best fat burning recipe for breakfast, lunch, dinner, and even snacks that can support your goals.

Shop Your Shape
Okay, this won't really get rid of fat, but it'll certainly help you feel more comfortable in your skin. If you're concerned about the bulge around your bra or a muffin top, it simply might be time to go up a size in your bra or jeans. Flattering clothes will help you feel more confident so that you feel less stressed while dressing. Instead of getting caught up in the size you're wearing, always focus on how you feel in the clothes you're in.

 

3 Effective Weight Loss Habits

When you're trying to lose weight, it can seem like there's a never-ending barrage of temptation as you go about your day. And it doesn't stop when you get home—evenings on the couch can ruin a day full of healthy choices if you're employing bad habits. So when it comes to staying on track in the evening, make sure you pay attention to these rules.

Stop after dinner. It can be easy to mindlessly snack away while you relax, so make an effort to stay aware of why you're reaching for your pantry door. If you're doing it out of habit or because you're bored, try spending more time out of the kitchen or drinking peppermint tea instead of snacking. Recognizing these food triggers can also help you learn to stop overeating.

Choose your snack wisely. Eating an early dinner can mean you're ravenous before bedtime, so if that's the case, there's nothing wrong with having a healthy snack later in the evening. Just keep things light and make sure that you don't eat something that will disrupt your sleep or undo all your work from the day. Try some of our healthy late-night snack recipe for ideas.

Get ready for (good) sleep. Not only does getting quality sleep ensure that you have enough energy the next day for your workout, but also, studies have shown that people who don't get enough sleep end up eating more than those who do. Start the next day off on the right foot, and you'll be more likely to make healthy decisions that are good for you and your waistline. A nightly bedtime routine—like reading a book or drinking a cup of herbal tea—can help you wind down, so read our tips on what to 20 minute before bed for better sleep.

 

3 Effective Weight Loss Habits

When you're trying to lose weight, it can seem like there's a never-ending barrage of temptation as you go about your day. And it doesn't stop when you get home—evenings on the couch can ruin a day full of healthy choices if you're employing bad habits. So when it comes to staying on track in the evening, make sure you pay attention to these rules.

Stop after dinner. It can be easy to mindlessly snack away while you relax, so make an effort to stay aware of why you're reaching for your pantry door. If you're doing it out of habit or because you're bored, try spending more time out of the kitchen or drinking peppermint tea instead of snacking. Recognizing these food triggers can also help you learn to stop overeating.

Choose your snack wisely. Eating an early dinner can mean you're ravenous before bedtime, so if that's the case, there's nothing wrong with having a healthy snack later in the evening. Just keep things light and make sure that you don't eat something that will disrupt your sleep or undo all your work from the day. Try some of our healthy late-night snack recipe for ideas.

Get ready for (good) sleep. Not only does getting quality sleep ensure that you have enough energy the next day for your workout, but also, studies have shown that people who don't get enough sleep end up eating more than those who do. Start the next day off on the right foot, and you'll be more likely to make healthy decisions that are good for you and your waistline. A nightly bedtime routine—like reading a book or drinking a cup of herbal tea—can help you wind down, so read our tips on what to 20 minute before bed for better sleep.

 

Lose Weight _ Launch Habits for Weight

These days, you can get pretty much anything delivered: your meals, your groceries, even your boxes of wine. But ordering stuff online isn't just convenient—it may help you slim down, too, according to new research published in the journal Appetite.

For the study, scientists split 26 overweight hospital employees, average age 45, into two groups. They asked the first group to pre-order their cafeteria lunch online for four weeks straight. They were encouraged to order their lunches any time before lunch but were required to allow at least 45 minutes before picking it up. Then, the researchers asked the second group to just get their lunch in the cafeteria. They also gave both groups mindful eating training prior to the four-week ordering intervention.

Turns out, the group that purchased their lunches in advance ordered meals that had 145 fewer calories and 8.9 fewer grams of fat, on average, than the ones that the cafeteria group ordered. They also simply didn't order as many things as the people who decided what to purchase in the moment. Researchers believe ordering online serves as a "pre-commitment device" to your health.

In other words, ordering food in advance made them more committed to stick their mindful-eating goals. Plus, since they didn't order as many things, it could also be that they didn't see the temptations by the registers and therefore weren't as tempted to make an extra last-minute purchase (though the study didn't specifically identify this as a possible explanation for the results).

 

4 Effective Ways to Burn Fat

It doesn’t have to be a struggle every time you decide boost your metabolism to lose weight. We tapped nutrition and fitness experts for their top straightforward tips to help you see real results.

Lift Weights: When trainer Tia Falcone helped Miss America 2014 Nina Davuluri shed 50 pounds, weight training was essential to her success. "All women need to gain as much muscle as humanly possible,” she says. “That's what's going to make you smaller, and it raises your base metabolism permanently." The less muscle you have, the slower your metabolism.

In addition to making you strong and toned, lifting heavy weights affects your hormone levels, offering your body the natural ability to burn fat for a full 24 hours after your workout, which is called an “after-burn effect.”

Eat More Protein: To burn more fat, it's time to put the focus on nutrients and not so much on the calories. High-protein foods take more work to "digest, metabolize, and use, which means you burn more calories processing them," says Esther Blum, R.D. Eating adequate protein also helps maintain strong muscle tissue—something that is often lost with a low-calorie or low-protein diet.

Go to Bed: Don’t underestimate the power of sleep. "If you're not sleeping enough or properly, your whole system and circadian rhythms are off," says trainer Jennifer Cohen, author of Strong Is the New Skinny. This can impact your metabolism.

Beyond your body's fat-burning power, a lack of sleep leaves you sluggish all day long and can even lead to belly fat. Be sure to get (at least) seven hours a night to give your body ample rest to function at its top potential.

Drink Water: For trainer Valerie Walters, drinking plenty of water is an absolute must for a robust metabolism—even when the weather cools off! "People start forgetting when it's cold and they are dashing around, but this is always an important fitness advice," she says.

One study shows that people who drank eight to 12 glasses of water a day burn more fat than those who only drank four, so make sure you get your fill.

 

Proven 3-Step Plan to Lose Weight Fast

Step 1 – Eliminate Sugars and Starches

One of the most important part is to remove sugars and starches (carbs) from your diet.

Sugars are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger

 Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastures eggs are best.

Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery
• Full list

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Coconut Oil
• Butter
• Olive Oil
• Lard
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCts). These fats are more fulfilling than others and can boost metabolism slightly

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.

Step 3 (Optional) – Exercise 3-4 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch. If you’re new to the gym, ask a trainer for some advice. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat. If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

 

5 Tasty Substitutes for High Fat, High Calorie Foods

 In order to lose weight, you need to create a calorie deficit. There are several ways to do this, but one quick way is to substitute healthy low calorie or low fat foods for the high calorie or high fat foods that you eat.

Here are 5 tasty substitutes for more common high calorie or high fat foods:

1) Soda pop has no redeeming qualities other than it tastes good. It’s high in sugar, containing about 3 tablespoons per 12 ounce can, and often contains sodium and caffeine. Switching to diet soda made with an artificial sweetener is better than downing all the sugar. Better yet is to drink water instead. If the flavor of water gets boring, jazz it up by adding a squeeze of lemon, lime or orange juice. Try sparkling water as a change of pace. Add a slice of fresh fruit, like peach, or watermelon and mash it against the side of the glass to release flavors. Do this with fresh mint and lime and you have yourself a nonalcoholic mojito.

2) French fries, especially piping hot from the fryer are divine, but play havoc with your waist line. If you’ve got to have that flavor, you can thinly slice fresh potatoes, spray with cooking oil, sprinkle with salt and herbs like chili flakes, basil or oregano, or freshly ground pepper and bake. Even better is to substitute baked sweet potato fries. Sweet potatoes are full of fiber and beta carotene; that’s where they get their beautiful orange color.

3) Store bought granola bars are a convenience but are high in fat and sugar. Try low fat bars (but watch for added sugar!) or try whole wheat crackers (such as Triscuit) with low fat cheese.

4) Flavored yogurts are high in sugar, and unless you buy nonfat, have a substantial amount of fat. Choose plain nonfat yogurt and add your own flavors with sliced fruit and chopped nuts, and a splash of vanilla extract. Use organic honey as a sweetener or even a bit of fruit jam. Start with just a teaspoon, you can always add more but you can’t take the sweetener out.

5) For baked potatoes or dip mix, substitute nonfat plain yogurt for half the sour cream. I bet you won’t even notice the difference! A better choice is to skip the sour cream completely. Use half nonfat yogurt and half nonfat cottage cheese whirled in the blender until smooth. Add freshly chopped parsley or dill and chopped green onions. Salt and pepper to taste. A great low fat version of spinach dip is two cups of the cottage cheese/nonfat yogurt instead of the sour cream and mayonnaise called for in most recipes.

Make these easy switches to create a calorie deficit and the weight will start melting off in no time!

 

The Top 10 Lists of Foods That Burn Fat and Build Muscle

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10″ lists of healthy foods that burn fat and build muscle.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research – in studying ALL types of diets – has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb – low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

• How can we build an eating program that we can enjoy while still getting us leaner and healthier?
• How can we build an eating program that helps us control calories?
• How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, it’s usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

 

How to Slim yourThigh

Avoid Exercise such as quat

Avoid exercises such as squats, lunges, leg curls, stiff-legged dead lifts, leg extensions and calf raises, especially with heavy weights for now. They DO NOT slim thighs. A piece of cardio machinery you would do well to avoid is the Stairmaster/ step machine. Although these exercises are often promoted to make thighs smaller, they actually target thigh muscles and can make them bigger. Weight training makes muscle fibers larger. You can do these exercises once you have striped fat from your thighs and have a clearer idea of how muscular your thighs are.

Cardiovascular Exercises to Slim Thighs

This is the main tool in your arsenal. Your cardio goal should be to burn fat without gaining much muscle mass in the thighs. To achieve this you need to avoid working the thigh muscles more than necessary. If you are working out on cardio equipment, you need to keep the resistance low (e.g. elliptical trainer, stationary bike) or the incline low (treadmill). However, aim for a moderately high intensity (how hard you are exercising) for maximum effectiveness.. If you are exercising outside avoid hilly terrain.

Long duration Cardio to Burn Fat without Bulking Up

This will avoid targeting the type of muscle fiber that makes muscle get big and bulky. Instead, long-duration cardio (e.g. long-distance running) will target a smaller muscle fiber that has very limited capacity for growth. The result is that you build stronger muscle without building big thigh muscle, while burning fat. On the other hand, avoid short intense bouts of cardio (e.g. sprinting, HIIT). Although this can be a great fat burner, it may also increase the size of your thigh muscles. Endurance running is one of the most effective exercises to get defined, slim thighs and legs. Endurance runners tend to have very slim legs, especially in compared with sprinters who have highly developed and very large thigh muscles.

Running to Slim Thigh and Reshape Legs

Endurance running is especially effective in those who have big thigh muscles, as it may decrease the size of the muscles and reduce fat around the muscle to make the thighs smaller. It will completely transform the size and make-up of your thighs and your calves. Therefore, to slim down thighs, do endurance running with little or no incline. If you find it too difficult to run or are unable to run, try the elliptical trainer with little or no resistance. Posture on the elliptical trainer is critical. Correct posture will target your butt, outer thigh and hamstring muscles (back of thighs) and lessen the strain on your quadriceps (front of thighs), avoiding you from inadvertently building big thighs.

Resistance Training

When you have lost some fat from your thighs you can think about resistance training. If you need to increase muscle mass in order to increase the shape and definition of your thighs you can implement resistance exercises. In order to have fantastic legs you need muscle. Therefore, if you lack shape having lost weight, a program of resistance training targeting the legs will help to shape and firm them. Be sure to keep the weights moderately light (up to 70% of your one-lift maximum), so that your thigh muscles become harder, stronger and more defined, but not significantly larger. In other words, focus on completing more repetitions, with less resistance. Those who have the type of muscle (memorphs) that responds quickly and gets big need to be particularly vigilant and may not choose not to do any such exercises, since their thigh muscles are already well toned.

Patience

You need to be patient and focused on what you want to achieve. You cannot burn body fat in specific areas, especially inner thigh fat. You cannot spot reduce. Body fat is lost from the entire body during weight loss. The inner thighs will be one of the last areas of the body in a woman to be slim and firm. Just remember to be realistic and to take your body shape, genetics and current level of body fat into consideration when setting goals. You can get slim thighs, but you need time to get there.

Targeted Workout Program

Check out Visual Impact for Women (and also for men). If you need to reduce inches – fat or muscle – or feel you are overly muscular this program is certainly is worth investigating. The author tackles the issue of wanting to get fit and lean without getting big or bulky head on. The program specifically addresses the problem of being overly muscular and takes it seriously; offering a comprehensive strategy that encompasses diet, cardiovascular exercise and resistance training aimed at reducing – not gaining – inches. In chapter 1 the author has this to say:

 

Lose Weight Naturally

Looking for ways to get slim naturally? If you want to lose weight, but don’t want to take diet pills or follow some ridiculous diet (cabbage, anyone?), you need to learn how people can get slim naturally, without much effort.

If you have to spend too much time to lose weight, you’re likely to give up and go back to your regular habits because they are easier. The key to losing weight and keeping it off is to learn the little tricks that make losing weight easy. Take a look at these seven simple ways to get slim naturally (say that 10 times fast!):

Eat five times a day, starting with breakfast.

Many people try to skip breakfast, thinking that they are saving themselves some calories. This rarely works — they end up overeating at other times of the day. In the morning, your body has gone without food for several hours while you were sleeping. It needs that energy to get started. By eating five small meals each day, starting with breakfast, you’ll stoke the fires of your metabolism, making it easier to lose weight.

Drink more water.
Surprisingly, many people reach for food when their body is actually thirsty. Water also helps your body to flush things out, helping you get slim. Drink at least 8 bottles of water per day and try to drink more if you are particularly active or it is a hot day. This will keep you hydrated.

Grab a piece of fruit.

Before you leave your house, be sure to take an apple or banana with you. When you’re out and about, you may not have access to healthy snacks when you get hungry. This could lead you straight to the drive-through. However, if you have a piece of fruit with you, you’ll have something to hold you over until you get home.

Eat slowly and stop eating before you feel full.
Your brain can take up to 20 minutes to realize that your stomach is full. Because of this, you should make sure to stop eating before you eat too much. It helps if you eat slowly instead of scarfing down a full meal in 5 minutes.

Watch your portion sizes.

Eating too much can negatively affect your plans to lose weight. When you don’t watch how much you eat, you’ll gain weight instead of losing it. People that stay naturally slim eat smaller portions.

Don’t drink your calories.
Whether your poison is energy drinks, lattes, sugary sodas, or even juice, beverages can contain a lot of calories and they don’t make you full. Swap these out for low- or no-calorie beverages and you’ll get slim naturally.

Eat cake. Or chocolate. Or potato chips.

Whatever “bad” snack is your favorite, it’s OK to eat it sometimes, in normal sized portions. Naturally slim people allow themselves a few indulgences because they know that this tends to prevent the overindulging that occurs when you deprive yourself.

These are proven ways to get slim naturally. Following the above tips will kick start you to a healthy way of losing weight.

 

Foods to Help you Lose Weight and Make you Slimmer

There are foods that can boost your weight loss program and are super for you. Include them in your diet as often as possible — try to add at least two or three each day to your daily menu.

Here are top “super foods” to help you lose weight and feel great:

Tomatoes
Very low in calories, source of vitamin A, C and antioxidants. Use cooked and raw. Try halved tomatoes sprinkled with parmesan cheese and broiled until cheese melts.

Salmon
The super fish, heavy in omega 3 fatty acids, protein and calcium, Vitamin D and B. Grilled, baked or sautéed, serve over a bed of brown rice with a squeeze of lemon juice.

Green tea
Metabolism booster, rich in antioxidants. Try iced or hot. Green tea can be mixed with black tea if you don’t care for the taste. Add a sprig of mint or lemon for variety.

Broccoli
High in fiber, folate vitamins A and C, low in calories. Stir fry broccoli with garlic and scallions with a splash of soy sauce for an oriental treat.

Apples
An apple before each meal helps you lose weight. High in pectin and fiber so you feel full longer. Bake apples with the center filled with walnuts and a sprinkle of brown sugar.

Spinach
Popeye was right about spinach but the fresh kind not the canned kind. High in antioxidants, vitamins A, K, B and C. Dress a raw spinach salad with olive oil and vinegar dressing. Add a sliced hard boiled egg and you almost have a perfect meal.

Walnuts
Source of protein, healthy fat and fiber. Add chopped walnuts to yogurt to boost the protein and add some fiber. Or to cooked brown rice for a bit of crunch. Other nuts to try include almonds and hazelnuts.

Oats
The long cooking kind takes only 5 minutes and is a better source of fiber than quick cooking. Oats have been shown to decrease cholesterol. Oats are not just for breakfast add them to meatloaf or meat balls for extra fiber.

Blueberries
The miracle berry, full of vitamins and antioxidants. Blueberries in a salad are an extra treat. Add a handful of blueberries in the blender with a fruit smoothie.

Garlic
Great for cooking and for your health. Reduces cholesterol and blood pressure. Garlic mellows considerably when cooked. Throw several cloves into the water when you’re making pasta then smash and add to the sauce.

 

Lose Weight With Fish Oil - Flushing out the Fat With Fish Oil

Isn't it rather intuitive - getting rid of fat of fat?
Omega 3 fatty acids are nature’s miracle aid for weight loss. A study in Australia, completed in 2006, showed that taking Omega 3 fish oil every day resulted in weight loss without any changes in diet. One group of the participants were asked to exercise moderately while they took the Omega 3 oil. Another group exercised and took sunflower seed oil. A third group took the Omega 3 oil but didn’t exercise and finally a fourth group took no oil, either sunflower or Omega 3, but just did the exercises.

The group that took the Omega 3 oil and exercised had an average weight loss of 4.5 pounds in 3 months, not a huge amount but significant. This means you can lose 18 pounds in a year while still eating what you normally eat.

The exercise doesn’t have to be extreme, 30 to 45 minutes a day is sufficient, a nice walk around the park should do it.

Scientists believe that Omega 3 works by decreasing the amount of insulin required. Your body must have proper levels of insulin to function. Insulin is what turns food into fat. Insulin inhibits lipase from breaking down stored fat to use as energy. Insulin nudges the enzyme that turns carbohydrates to fat to get going. Too much insulin in your system caused as a result of high blood sugar levels is not good. There is no hard evidence as to why Omega 3 causes a weight loss but the implication is that the drop in insulin levels allowed more fat to be used for energy rather than stored as fat.

Omega 3 fatty acids are found in oily fish such as salmon, tuna, and sardines. It’s also found in nuts and flaxseed. It’s difficult to get enough Omega 3 in your diet just by eating fish. 4 ounces of salmon has one gram of Omega 3 fatty acids, the recommended dosage to lose weight is 2 grams. Many people don’t like the taste of fish. It would be a challenge to have to have fish 2 meals out of three to get to the required dosage.

If you take a supplement make sure the label lists the fatty acid Docosahexaenoic Acid, DHA, and take enough of the supplement to reach 220 mg of DHA per day, the recommended amount.

Lose Weight - How to Avoid Weekend Weight Gain

It's always understandable when you want to rest or relax after a long, hard work-week and enjoy the couple of days you have over the week end. This could include making a pit stop at the grocery store for stuff to cook on the grill, drinks to ice up in the cooler, and extra munchies to help pass the time since you’re not in nose-to-the-grindstone work mode.

This is like an American pastime — using our weekends to meet and eat with friends and family. It gets even more indulgent on holiday weekends when meals might include an entire smorgasbord of potluck goodies everyone brought by your house while they swim in your pool.

Even on non-holiday weekends, we tend to consumer more calories because we drink calorie-laden alcoholic beverages and we eat out in restaurants and ignore portion guidelines, ending our meals with desserts that have names like Death By Chocolate.
You don’t have to let your free time that you spend on the weekends ruin all of the hard work you do to achieve or maintain trim figure during the work week. Pick one of these tips to help you whittle down your waist if you’re prone to splurging from Friday night through Sunday:

• Exercise more to make up for the additional calories. It’s a simple equation – calories in versus calories out. Burn more than you eat and you’ll lose weight! So if you ate a loaded baked potato, then you’d better load up on some extra steps that week.

• Vow never to ignore portions again. You can eat out in restaurants on the weekends and still enjoy the food – just stick half of it away in a to-go box and have it for leftovers come Monday afternoon.

• Choose healthier fare at home or on the go during the weekends. If you have friends coming over for a pool party, you can stick a boneless, skinless chicken breast on the grill while they have their plates piled high with fat-laden burgers. If you’re going out to eat, don’t be afraid to ask the chef to prepare your fare with low calorie cooking instructions.

• Drink low calorie alcoholic drinks. If you imbibe liquor on the weekends, try to make it a low calorie option. If rum and Coke is your usual, use Diet Coke instead. Ask for diet juice (such as Cranberry) if that’s the poison you usually pick. Avoid drinks heavy on the cream or sugar.

Many men and women keep on track Monday through Friday and then pig out on the weekends. You don’t have to let it botch your entire diet plan. Just compensate for the indulgence and you’ll continue losing weight or maintaining your weight loss without any damaging side effects. Make plans for the weekends ahead and stave off these off the wagon diet failures for good!

Curb Those Cravings With These Five Little Words

That doughnut has your name written all over it and you’re having a hard time resisting. Is there anything you can do to curb your cravings? Definitely! What you need to do is practice the 5 D’s of dieting.

Distraction

Get your mind off of the doughnut and onto to other subjects. Leave the room if you have to. You can’t distract yourself if the doughnut is staring you in the face. Out of sight means you won’t be thinking about it. Take a short break. Start reading a book or working on a difficult project. The odds are you’ll completely forget about the doughnut, candy bar, or whatever food siren is calling to you, and the craving will disappear. Distraction is a great tool for your weight loss program.

Delay

Delay the gratification. Give yourself permission to have the doughnut in 20 minutes. 20 minutes is long enough that the craving for the doughnut will pass but not so long, an hour say, that waiting seems pretty much impossible. If 20 minutes passes go ahead and eat half the doughnut, then wait another 20 minutes for the other half.

Drink

Substitute a long cold glass of water for the doughnut. The water gives your mouth something to do besides eat — plus the water will fill you up. Even though it’s only temporary, the feeling of fullness is satisfying. If you’re craving sweetness, add a splash of fruit juice to the water. Vary your beverage choice if you like, just be aware of sugary drinks like sodas. Don’t add extra calories!

Disgust

Another way to curb your craving is to picture the doughnut for what it really is: fat. Ugly wobbly, slimy, disgusting fat. Fat that plans on sticking to you for awhile… a long while. Go to the grocers and ask them for a pound of fat trimmings from beef. That’s what the doughnut will turn into once you give in to the craving. A pound of fat takes up more space than you might realize. Freeze that pound of fat. Whenever a craving hits get it out of the freezer so it reminds you of what you’re really eating.

Dance

Dance instead of eating the doughnut. If you’re too embarrassed to dance that’s okay. The point is to exercise for a bit instead of eating. Take a walk, climb the stairs, or break out in a set of jumping jacks. The results are two fold, you’ve added a bit of calorie burning to your day and you’ve avoided the doughnut.

 

Quick Fixes to Quiet Hunger Pains

It has been discovered that one of the many reasons that people always cheat on their diets or just give up altogether is because, quite frankly, they’re always in a hurry. the truth about being hungry is that it is difficult to live with for a day, much less for weeks on end.

Here are some tips to make sure that hunger pains don’t derail all of your hard work.

Don’t skip breakfast
don't do this or you’ll be starving and cranky by mid-morning. A breakfast with complex carbs and low fat protein will help stave off snack attacks.

Plan ahead
Make sure that you have low calories snacks and drinks with you. Drink plenty of water and eat snacks like celery with low fat cream cheese or apple slices with a slice of low fat cheese.

Make sure that you have some fat included in your diet – you need some
Choose healthy fats, like olive oil. Mediterranean people include a lot of olive oil in their cooking and they have famously low rates of obesity and heart disease.

Eat sufficient protein.
Scientific studies show that protein leaves people feeling full longer than carbohydrates does.

Don’t cut your calories too drastically
It will make your metabolism slow down and cause you to be plagued with hunger all of the time.

Eat several servings of bulky low calorie foods a day. Broccoli, cauliflower, salads, most vegetables…these will fill you up and help stave off hunger.

Take note of what times of day you become hungry and plan your meals and snacks accordingly. If you always cave in around 4 p.m., schedule a snack for 3:30 and drink a big glass of water, too.

Stay away from sugary snacks and simple carbohydrates like sticky buns, cake and donuts. If you eat them your blood sugar will soar, and then it will crash and you’ll find yourself irritable, jittery and famished.


Eat complex carbohydrates half an hour to an hour before exercising to fuel your workout session and also so you don’t end up feeling absolutely ravenous afterwards.

The bottom line here is that, because you are dieting doesn’t mean that you should go hungry. It’s all about eating healthy and eating a bit less than you need each day, so that your body uses your excess body fat for fuel.

How to Set a Weight Loss Goal

If you want to get somewhere, you have to know where you’re going, right? It’s no different when you want to lose weight. You need to set a weight loss goal to make sure you’re heading in the right direction.

If you’ve never set a weight loss goal or if you have a lot of weight to lose, it’s easiest to set a 3 month — or 12 week — goal. That gives you 12 weeks to turn your life around, by eating better and moving more.

To keep it simple, here are 2 types of goals you can set and the easiest ways you can track them.

Weight

Setting a goal weight is the easiest of goals. You only need to step on a scale and look down to track it.

You’ll need to aim for a weight loss of 1 to 2lbs a week. You may lose more than that during the first few weeks, but expect that to taper off.

A loss of 1 to 2lbs a week is more realistic – and healthier. Anything more than 2lbs a week and you’re most likely losing muscle, too. You want to lose fat, not muscle.

So, in 12 weeks, a reasonable weight loss goal would be anywhere from 12 to 24lbs. Pick a number you feel comfortable with – and it’s okay to aim high. Sometimes that’s just the right amount of motivation you need. Can you picture yourself 12 to 24lbs lighter in 3 months? If you’re just over 200lbs that could bring you under 200lbs!

Body Fat Percentage

Setting a body fat percentage goal is a bit more time consuming because measuring it is not quite the same as stepping on a scale. But when you measure your body fat percentage you can get a better idea of how much fat you’re losing.

A reasonable body fat percentage goal is around .5 % a week. 1% is achievable but you’re going to have to be really disciplined to do it.

In 12 weeks, a drop in body fat of 6% is a doable goal.

Track Your Progress Once a Week

Once you set your weight loss goal, you need to track how well you’re doing. Weigh yourself or calculate your body fat percentage once a week.

If you see a drop in weight or body fat, then keep doing what you’re doing. If the numbers go up, then you need to make changes to either your nutrition or exercise. Be honest about how much you’re eating and how hard you’re working out, and see where you can make changes so you can reach your weight loss goal.

How to Weigh Yourself Properly

• Make sure you have a good digital scale that counts in 0.2lbs (it’ll be easier to track changes)
• Weigh yourself at the same time and on the same day
• Weigh yourself under the same circumstances (clothes/no clothes, in the same spot)
• Weigh yourself in the morning, if possible (You usually weigh less in the morning.).

Choose your start date and weigh yourself on that date. Write it down on a sheet of paper (don’t rely on your memory). Weigh yourself one week later, and write the result down again on the same sheet of paper. You can get fancy and create a table that tracks the changes for each of the 12 weeks, how much weight you’ve lost and how much until you reach your goal.

How to Measure Body Fat in the Privacy of Your Own Home

There are several ways to measure your body fat percentage outside of the home, with hydrostatic testing being the most accurate. But we don’t all have access to such tests – and sometimes we’d just rather measure ourselves without anyone else around.

The key to measuring your body fat is to stick with one method. Even if it’s less accurate, by sticking to one method you will be able to track any changes.

Body Fat Percentage Calculator

With a body fat percentage calculator, you measure certain parts of your body and plug them into the calculator. The calculator calculates the percentage for you, so you don’t need to mess around with any math!

Body Fat Calipers

By far, the easiest way I’ve found to measure your body fat with calipers is by using the AccuMeasure calipers. You only need to measure in one place. It’s reliable, fairly accurate and convenient. You can do it yourself, in the privacy of your own home.

Body Fat Scales

Scales that measure your body fat tend to be unreliable, especially if you’re retaining water. You could use one, but my vote is for either the calculator or the calipers.

So, set yourself up for success by setting a reasonable weight loss goal. Don’t aim too low, and be sure you aim high enough without being unrealistic. Motivate yourself by giving yourself a big reward if you reach your goal. Track your progress and make changes when you need to. In 3 month’s time, you’ll be that much lighter and that much more fit – and then you can set your next 3 month goal!