- Grapes
- Pineapples
- Watermelon
- Papaya
- Mango
- Nectarines
- Bananas
in general be careful of these following
Benefits of watermelon & ways to consume it for weight loss - Ms. Sushma Jaiswal
1. Soft drinks. Loaded with sugar in the form of high fructose corn syrup which reduces your feeling of fullness. Caffeine preservatives sodium and tons of calories. If you are trying to lose weight it is one of the first things I'd recommend cutting out of your diet and you'll feel more energetic.
2. Doughnuts. These are really high in fat and calories. When you eat them you 'll get a sugar high then your sugar levels will crash and you'll feel lethargic and perhaps bloated.
3. French fries. They don't provide any nutrients for your body and are high in fat.
4. Hot dogs and lunch meat. They are made from leftovers of all different types of meat and are really high in sodium
5. Potato chips/crisps. They are high in fat, calories and sodium. Makes you crave more. Processed to the max with lots of preservatives.
6. Commercially baked goods like cakes and cookies. Really high in fats, lots of sugar and calories.
7. Fast food hamburgers. They contain too many calories, fat and sugar.
8. Bacon. It can be referred to as fried salt and fat because that is basically what you are eating when you have bacon.
9. Canned soups. They are really high in sodium and have MSGs which are preservatives. Home made soup is a much healthier option because you can control the ingredients.
10. Fried cat fish. It's a bottom feeder with lots of toxins and it doesn't have as many nutrients as other fish like salmon which contains essential fatty acids.
Melon fruit and seeds also contain compounds with strong antioxidant capacity, including beta-carotene (pro-vitamin A), phytoene, quercetin and caffeic acid.
Some of the benefits of melons include:
- Melon may help reduce blood pressure due to its high potassium and low sodium content.
- Melon contains several nutrients that are vital for repairing and maintaining strong bones, including folate, vitamin K and magnesium.
- Regularly eating melons, is associated with a lower risk of diabetes and related health complications. This is likely due to the fiber and other health-promoting nutrients found in fruit.
- Melon is made up of mostly water but also contains electrolytes that may hydrate you more effectively than just water alone.
- Melon is rich in vitamin C, a nutrient that promotes the production of collagen and may protect your skin from sun damage. Being rich in Vitamin C, it also boosts the immune system.
- Melon contains fiber, a nutrient known to support healthy digestion. Due to its moderate fiber content, it may be better tolerated than high-fiber foods by people with certain digestive disorders or those introducing fiber into their diet.
- Melon contains lutein and zeaxanthin, two antioxidants that are known to support healthy eyes and vision.
Sneakers (also known as “trainers”, etc.).
If you were looking for a food or pill or potion: Sorry, but no food or pill or potion burns fat or helps you burn fat.
If you were looking for something you can wear or watch or listen to: Sorry, but nothing that you wear or watch or listen to will burn fat or help you burn fat.
You burn fat simply by living, breathing, pumping blood and oxygen, maintaining your body temperature, keeping you organs functioning, and by moving. That last one is the key!
Movement is the one thing you can do more of in order to burn more fat. For many people, a good pair of sneakers, along with the will to use them in an activity in which you move your body more than you usually would, is one of the best products that will help you burn more fat.
Other possibilities include swimwear, dancewear, treadmills, ellipticals, bicycles and just about any accessory or apparatus that you will enjoy using to move your body more and more.
But bear in mind that movement to burn fat will only augment your progress with, not relieve you of the requirement of, following a responsible diet plan that limits your caloric intake so that your net result is a calorie deficit.
This is Christian Bale with a little weight:
He's still cute in a Joe-Bagga-donuts way.
Then:
Uhhh......
And even Robert DeNiro in Raging Bull:
And in the same movie:
Jennifer Aniston before weight loss and "work":
Now:
And the lovely Amanda Seyfried:
And after losing weight:
Maybe I'm so jaded by living in L.A. and New York for so many years, but I've seen these transformations happen. A lot of times it is extreme weight loss that helps people look better; the rest of it is a little tweaking here and there.
A lot.
Firstly , if anyone says that yoga doesn't helps in weight loss please don't listen to them. Am a living proof here. Yoga is a boon which is coming from ancient time. Even I didn't believe at first but I wanted to give it a try as I was suffering from major depression. It not only lessened my depression but also my body changes were quite surprising.
Trust me it works like a magic pill. I was fat. My body became disproportionate. In the sense , some part of me was not even with rest of my body.
I started to do yoga and within six months my body toned up . From this
Into this in six months!!!
I'm going to post top ten poses which are highly useful to reduce weight.
Here it goes,
- Plank
Holding a plank strengthens your core. It may not look like much, but it won’t take long to feel it in your abs. If you hold the plank for a long time you can feel the intensity.
2) Virabhadrasana B or Warrior pose 2
This can tone the muscles in your thighs and shoulders .To reap maximum benefits try to bend your front knee so your thigh is parallel to the floor. The longer you can hold this position, the tighter your quads will get.
3)Virabhadrasana c or warrior pose 3
Want a toned butt ? This is the best pose. To get even more out of it, contract your abs while you hold the position. By doing so it will flatten your belly.The longer you can hold the more your butt will benefit.
4)Trikonasana
The twisting motion of trikonasana helps to improve digestion and reduce fat deposits in the belly.
5)Adho Mukha Svanasana
Need to tone your total body ?Then downward dog it. It strengthens your arms, back and thighs.Hold it—and don’t forget to breathe!
6)Sarvangasana
From improving digestion to therapy for the thyroid and even increasing strength, shoulder stand does it all.
This inversion works to balance thyroid levels which boosts metabolism, improves the respiratory system, strengthens the upper body, legs and abs, and helps you sleep better. This is one of my favourite poses.
7)Setu Bandha Sarvangasana
Bridge pose is great for the thyroid, glutes, and great for weight loss. And if you need one more reason to practice Bridge, it also helps stimulate the abdominal organs to keep your digestion happy.
8) Parivrtta Utkatasana
Parivritta Utkatasana, or chair pose works the quads, the glutes, and the abs. And that’s just the muscles.The twisting also helps the digestive system and the lymph system. Combine all these into one move and you’ve got a great way to lose weight.
9.Dhanurasana
The best pose to burn your belly fat .Not only does Bow pose help massage the abdominal organs to improve digestion, but it’s also an amazing way to strengthen the thighs, chest and back.
10. Surya Namaskara
Surya namaskaras slowly stretches and warms up the muscles, gets the blood flowing . It also builds internal heat while at the same time stretching and toning most of the major muscles. They can help trim your waist, tone your arms, balance your metabolism and stimulate your digestive system.
There are 12 asanas in this Surya namaskara. You can find it online . Do it early in the morning , under the sun and you can reap most of the benefits.
Consistency and perseverance is the key
*Cheers*
Edit 1 : As few people are asking about my diet chart you can click on this link to know about it. I have also mentioned natural skin care routines.
Josyula Susmitha's answer to What is the best way to stay good-looking? It's kinda long list hehe .
Edit 2 : A lot of people are saying that depression led them to gain weight. I totally understand that , even I have gone through that phase. Firstly , before you start doing yoga you should say to yourself that “ I'm gonna come out of depression “ and then you need to start . If you don't have that mind set you are not going to be consistent. Trust me I have been through everything. When you don't have that resilient mind you will never achieve it. Losing weight is easy if you are consistent. It took me time to be consistent as I was off for few days and I couldn't concentrate for various reasons. I brushed everything from my mind and then I started again. It's easy if you control your mind. Secondly, people are saying yoga gives slower results. That's true. Yoga takes time to give you results but those results are going to be permanent and moreover you will get a lot of peace.You will start to channelize your energy in a right direction.I was messed up for a lot of days but then started to prepare for bank exams , results were so good. My concentration was on point.
Last but not the least end yoga with meditation.
Edit 3 : Few people are asking if yoga reduces belly fat.You can see in this picture clearly. The frame reduced drastically and OMG! I just observed that. Lol.
Edit 4 : Never ever starve yourself. Eat right. Never skip breakfast. Maintain good life style. Prefer Home made foods.Eat good amounts of veggies and fruits. And voilaaaaaa your fit 😍.
Edit 5 : There is no compulsion to do yoga two times a day. Once is more than enough but I was doing it two times a day because I was tackling a lot of situations which made my brain so stuffed up. So I took that initiative just to come out of the nightmares I was going through my life.
The one that becomes your sustainable eating discipline. The one that is not a diet but a sensible way of eating that can become your way of living.
Now, the very problem with any kind of diet is that once you have achieved your goals, you would want…. to….go…back…to…normal eating?
See? thats where the problem lies with any keto-atkins-paleo-carnivore diet. They all end up where the normal diet takes over.
and guess what? you are back to your normal eating style.
Why there has to be a difference between a diet and the way you eat?
This is why I hate Diet because sooner or later you need to feel normal again.
———<a diet program> ——-| goal | ——<normal eating>——-
So in essence, every diet will work till you achieve your goal and every diet will fail once you go back to……you guessed it
I, for myself, have never ever followed a single diet and It’s been more than 5 years since I started worrying about my health.
Why not try to adapt to an eating style that is flexible to our lifestyle, doesn't make us a calorie-obsessive-junkie, and is our normal-eating.
This is me
Plain-old-me..a father, 9–5 worker who has never followed a diet.
So, How do we change our lifestyle, not radically upside-down, in such a smooth manner that dieting just becomes the way we eat and live?
Now, If a father-cum-husband-cum-developer who drinks 2 indian tea and 2 white coffee a day can maintains an eating style that fits to his life, WHY CANT YOU?
So I am going to write down all my science and art of how to make a diet to be your lifestyle.
- always, ALWAYS (not including cheat meals) have a protein (poultry, meat) portion in your meal. Protein is satiating in nature and it’s thermogenic. less calories more satiation.
- "supplements are progress enhancers, NOT progress starters." If you're not making any progress with your training and diet alone, then adding one or twelve supplements that you have no idea what they're designed to do isn't going to do jack squat. Get the training and diet dialed in first, be consistent for six to eight weeks, and THEN we can start talking about incorporating supplements.
- When you are dieting for weight-loss don't drink your calories, eat them.
- Understand that different dieting styles are just a framework and not a life-mantra. They all tell you one thing, “Eat less and stop stuffing junk food in your mouth”. Follow a diet but understand how exactly it is helping you to lose weight and learn how to eat for your goals.
- Fruit juice is THE KILLER. Fructose is the no.1 reason for obesity, metabolic syndrome, liver diseases and insulin resistance and eventually Type 2 diabetes. Eat whole fruits, but..in moderation..no more than 2 servings a day. know your fruit, read about its nutritional content.
- Diet soda, Cokes…or watever soft drink you are on..Just stop..still feels craving..earn it..
- Oats, eggs, sorghum are your best bet for your breakfast. Oat has a very special compound called beta-glucon which increases your insulin sensitivity and is the best grain to consume in morning to keep you full till lunch.
- avoid carbs as much you can in your dinner/supper. this way you get the results of intermittent fasting by not causing insulin spike overnight and letting your liver to burn the fat for energy.
- Controlling your insulin/blood glucose level is the key to be metabolically active. AVOID refined carbs, processed or canned foods. Look it’s a bit hard but it’s a habit that you will eventually improve upon. Make a rule, no protein, no meal. !! I have skipped lunch or walked 3 km in scorching summer to eat exactly what I needed.
- Losing fat and getting lean is supposed to be hard. The biggest reason many people can't lose fat isn't necessarily because of their diet or training – it's because they're not comfortable being uncomfortable. we're not willing to do the hard shit. We're not willing to feel hunger, give up our precious happy hours, or say "no" to going out to dinner every weekend.
- Be Active, chose a sport..swimming..tennis..anything..be active..best? lift weights (my favourite). Clean eating/calorie restriction can take you thus far and it only works on one simple logic, eat less than you need. BUT the whole metabolic game turns upside down when you have an activity that eats through your calories that forces yours body to adapt to. It changes your body composition at cellular level which, in turn, increases your metabolic rate.
- The more your muscles are working, the more they need to adapt to the training and the more your food (carbs..glucose) will be partitioned to muscles rather than to your fat.
- If you are doing endless cardio to lose weight, your diet sucks. Period. Endurance training, HIIT, resistance training, they all help and aid in your goal of weight loss through different physiological changes in your body. Eating less is still the king when it comes to weight loss.
- Finding your basal metabolic rate (BMR) is the first thing you should do based upon your gender, age, weight, physically active level. This should serve you the benchmark as to how much calorie you approximately need per day.
- Without being calorie-obsessive-junkie, just have an approximate idea of how much carb, fat, protein is in there for a food.
- Be aware of research but see how things work for you : A few fitness bloggers have been recommending skipping breakfast and doing intermittent fasting. In theory you may be able to lose fat faster by skipping breakfast, but in practice those people are probably a lot more likely to fuck their diet up because they're hungry. What allows you to follow successful habits in the long haul?
- Barring any social or friendly gathering, question every single bite that goes inside. whats the function? you eating for pleasure? for energy? for nutrient? once you have a relationship with food you will actually trace it down into your gut and you can visualize what it’s doing in your body.
- Don't do anything else when you eat. when you read, watch TV, or look at social media while eating, your brain gets two pleasure signals. You get twice the dopamine release as you would from only the meal. Your brain doesn't dissociate the two sources of pleasure, and you start to associate food with a greater pleasure which reinforces your desire to have more of it. Plus, if you're doing something when eating you're not paying attention to satiety signals and you'll eat more.
- READ..READ..read how metabolism works..how our body metabolizes carbs/glucose/fat/fructose/protein. Do you know just two glasses of fruit juice a day for 4 weeks will torture your liver and will be the first step towards Type 2 Diabetes and liver diseases? So, Be curious to what goes inside.
- Apple cider vinegar, cinnamon, oat, coffee, coconut oil,berries, fish oil (Omega3 fat), all have been known to aid and improve your metabolism. Introduce them into your eating discipline.
Be Curious !! Know your body !! know your food !!
And, Ask yourself !!
Did you earn this bite ??
Earn it !!
This is not a diet..this is just a little shift in attitude towards your food. Everything you put in your mouth should serve a purpose !!
Edit 1 : there are few comments who asked me to cite some good literature regarding nutrition/metabolism. So I am going to explain how I improved my learning process.
- Understand macronutrient (Carb/Protein/Fats)
- Understand how our body metabolizes all three macronutrient. good starting point will be keywords like “glucose metabolism, fat metabolism, protein metabolism”
- At this level you should be able to understand the difference between sucrose/fructose/galactose and how differently our body metabolizes them.
- Once you have a good understanding of how our body processes macronutrients from food you should move on to how our body uses these macronutrient for bodily function. How glucose is used to provide energy, how fats are used to provide energy.
- This will give you encounter with a lot of process like glycolysis, glycogenesis, lipolysis, lipogenesis, ketogenesis, and a lot more,
- Want some more?? read about endocrine hormones, hormones that our body uses like testosterone insulin, epinephrine, HGH, IGF-1. what are their use in metabolism and growth.
- understand the basic functions of skeletal muscles (your muscles), adipose tissues (your body fat), liver.these are the big three organs of our body which will give you a deep insight of metabolism.
- This will give you an understanding at organ level and how organs are working together.
- beyond that will be your cellular and molecular biology. This is where you start understand how cells (skeletal muscles, adipose tissues) are working to provide energy. This is where you will start uncovering at molecular level (how a glucose molecule provides energy, how Fatty Acids provide energy, )
Few Books That I have read and would recommend to anybody who wants to understand everything about nutrition/metabolism/exercise physiology are :
Don't forget to follow me for more useful insights about health, weight loss and free workouts.
1. The use of melon in weight loss
Melon is one of the fruits that is very good for health. Melon contains a lot of water, fiber and low calories so it is suitable for those who need to diet.
With low natural sugar levels, eating melon every day will not affect the amount of sugar in the body and limit calorie absorption.
The high water content will make you feel full so eating melon will help you control your food intake and calories
In addition, melon contains a lot of essential vitamins for health such as vitamin A, C, potassium, folate, selenium, choline, ... help support the process of weight loss.
2. Method to lose weight melon
With the melon weight reduction method, you can follow these ways:
2.1. Make melon smoothie
Melon peeled, cut the seeds, grind with a little water, fresh milk, sugar and shaved ice. If you lose weight by this method every day you drink 1 glass and should maintain this work regularly can lose weight more effectively.
2.2. Marinate melon with ice
With this method, you need to prepare melon, sugar, ice, and condensed milk.
Melon peeled, seeded and cut. Then add sugar, condensed milk and ice on top. The amount of sugar is more or less depending on your preference and to add flavor to the dish you can add a little syrup.
2.3. Eat melon with sugar
This method is very simple, you just need to remove, remove the seeds, then cut the melon into chunks and take it cold. Finally, add some sugar and enjoy it.
2.4. Salt melon salt
Take young melon, wash, then put in jars with refined salt in a ratio of 1 layer of melon, 1 layer of salt. Then let the boiled water cool and cover.
After 5-7 days if the melon turns yellow and has a sour smell, it can be used.
With pickled cucumber, you can make many dishes such as sautéed or mixed with tofu and eat at every meal.
2.5. Salt pickle warehouse with barracuda
Barracudas are greyish green, slightly gray above and white below. Delicious meat fish is great for both adults and children. Barracuda with salted melon is a favorite food and has a very effective weight-loss support.
How to do: Barracudas are washed, cut, drained, marinated. With salted melon - you halve, then remove the intestines and slice thinly.
Put the pot on the stove, non-fragrant onion and add salt and melon to the island. Then add the fish, cover and cook until cooked. Should the fire is small, then the fish is evenly cooked and delicious.
Above are some ways to reduce the melon balance that you can do at home. In order to achieve the most effective weight loss process, you should combine exercise, build a scientific and complete diet. Good luck.
Many experts believe that winter melon is a very good diet food.
Winter melon is a very low-calorie vegetable, and does not contain fat. 100 grams of winter melon contains only 12 calories.
Winter melon contains a large amount of propylene glycol and fenugreek base, these two substances can inhibit the conversion of carbohydrates in the body into fat, and have a good effect on preventing and reducing the accumulation of fat in the body.
In addition, winter melon is rich in dietary fiber, which can speed up gastrointestinal motility, enhance metabolism, eliminate toxins and garbage, and eat winter melon regularly can effectively reduce belly fat.
Grilled with honey, on a shrimp kabob, blended with a smoothie or in plain slices -- it doesn't matter how you serve it, watermelon is a perfect snack. What's more, you can indulge in this delicious treat while working toward your dream body. Watermelon alone won't melt your belly fat, but it can certainly help you lose fat without hating your diet.
11 Habits That Can Help You Lose Weight Fast
Low-Calorie and Low-Fat
Flattening your stomach isn't about doing one specific exercise or eating a miracle “fat-melting” food; it's about eating fewer calories than you burn. Watermelon is one of the best foods for the job at just 86 calories per wedge. Each wedge of watermelon also contains less than a gram of fat and is cholesterol-free. You can quickly shave hundreds of calories off your daily intake by snacking on watermelon instead of junk foods like potato chips, which can have 275 calories and over 17 grams of fat in just 2 ounces. If you cut just 500 calories from your daily diet, you'll drop a pound per week, according to Harvard Health Publications,
Hydrating
When you become dehydrated, which is surprisingly easy, you might experience fluid retention. Fluid retention isn't fat gain, but it can cause bloating and make your belly look bigger. Watermelon is more than 90 percent water and can help you stay hydrated to combat fluid retention.
Filling
Eating less to lose weight isn't easy if you're always hungry -- the key is to eat foods that help you feel full for longer. Watermelon is a good candidate for prolonging fullness. Each wedge has 5 percent of the daily recommended intake for fiber, which slows digestion and promotes satiety. Foods that have a high water content, like watermelon, also prolong the feeling of fullness. Water from food leaves your stomach slower than when you drink a glass of water, extending satisfaction from a meal.
Other Health Benefits
Watermelon has many benefits in addition to aiding weight loss. The fruit contains L-citrulline/L-arginine, an amino acid that lowers blood pressure, thus reducing your risk of heart disease, according to Medical News Today. It's also rich in vitamins A, C, B-6 and thiamine, as well as lycopene, a phytochemical that's responsible for watermelon's red color and might offer protection against some types of cancer.
You know that an apple a day keeps the doctor away. But apples aren't the only fruit that holds this coveted distinction. Watermelon—a tasty, refreshing, healthy and inexpensive fruit—falls into that category, too.
The invigorating summer fruit is high in water—about 92 percent—making it a good option for people looking to lose weight. Water promotes weight loss by flushing out toxins and curbing your appetite because chewing and swallowing it helps you feel like you're eating more calories than you are. Read about the best fruits for weight loss.
Consuming watermelon will ensure you're hydrated. And when you're getting plenty of water, your body can work optimally. Also, when you're hydrated, you won't mistake thirst for hunger and overeat unhealthy fare. Plus, this low-calorie fruit contains a natural sugar that helps curb a sweet tooth. This fruit that's a carb has 1.1 grams of fiber, which will help you feel fuller longer.
Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation. Even better, a study among athletes by the Universidad Politécnica de Cartagena in Spain found that watermelon juice helped reduce muscle soreness. That's great news if you're working out hard.
Thanks to all of watermelon's health benefits, the watermelon diet is the latest wellness trend. It's not an official diet, rather almost like a cleanse, since watermelon has such a high water content. Still, the diet claims it can boost weight loss and help get rid of your body's excess water, toxins, salts and other impurities.
You follow the diet all day for five days to a week. People like that format because it's structured without requiring a lengthy time commitment. And people are willing to try a diet eating something they love all day. It's not like being forced to munch on watermelon is a tough sell!
The diet has a few versions with specifics varying. A popular one is a cleanse of sorts. Here, in the first stage you only eat watermelon for three days. After that, you resume your normal diet or gradually add back other foods to your diet. Or, you may eat two meals a day and snack on watermelon in between. You may also try reducing portion sizes at meals and adding servings of watermelon.
For beverages, you can replace sugary fruit juices, soda and foods with watermelon and water. If you're craving dessert, snack on watermelon. Since it is about 6 percent sugar, it's healthier to eat a slice or two than eating cake, pie or ice cream. Plus, you reap its vitamins and minerals like vitamins C and A, beta carotene, potassium and lycopene. All these tactics will help you lower your calorie intake without feeling deprived.
Like all fad diets, the watermelon diet isn't a good long-term weight-loss solution. The diet is restrictive and doesn't include any dietary sources of protein. And since you're consuming so much water, you may suffer from diarrhea or bloating. That's why it's not recommended that pregnant women or anyone with a compromised immune system try this diet.
However, if you're generally healthy, you likely won't harm yourself if you follow the diet for a few days. While the diet can help jumpstart your weight-loss efforts, you need to have a plan in place for how you'll continue your weight-loss efforts when the diet is done. Learn about healthy fruits you should be eating.
Watermelon recipes
Check out a few of our watermelon recipes below.
Watermelon Gazpacho
Combine watermelon with some savory and spicy ingredients for a refreshing twist courtesy of this simple and quick gazpacho recipe.
Mango and Watermelon Salad
Enjoy this salad on its own. Or remove watercress and pair with grilled chicken or fish.
Watermelon, Arugula, Feta and Mint Salad
This unexpected combination dances on the palate thanks to the sweetness of watermelon, tartness of lime, saltiness of the feta and olives and semi-spicy herbaceous character of the arugula. Note: If possible, drain the watermelon cubes beforehand by placing them in a colander over a bowl in the refrigerator overnight.
Is Watermelon Fattening or Good for Weight Loss?
Is watermelon one of your favorite summer fruits, but you fear that enjoying it may be slowing your weight loss efforts? If so you’re not alone.
There are lots of misconceptions about eating watermelon, which I am going to debunk, right here in this article.
Here you’ll find out if watermelon is fattening, and is watermelon is good for your health, diet, and body or not.
Quick Navigation
Bottom Line
Is Watermelon Fattening?
The connection between watermelon, weight loss and hydration
All About Watermelon’s Nutritional Value
Fibers Without Fat and Cholesterol
Vitamins and Minerals in Watermelon
Why Watermelon Can Boost Your Overall Health
Is it Possible to Consume Too Much of a Good Thing?
How to Easily Add Watermelon Into Your Healthy Eating Plan
Pro Tip
Why You Should be Adding Watermelon to Your Smoothies
Flavors and Ingredients that Pair Well with Watermelon
Delicious & Refreshing Watermelon Smoothie Recipes
1. Watermelon Basil Refresher
2. Tropical Delight
3. Watermelon Cleanser
4. Berry Blend
Watermelon Pro Tips
Conclusion
Bottom Line
Watermelons are not fattening if eaten in moderate quantities. For example a serving of 1 cup, no more than 2-3 times a day - it may depend on your body and diet.
It is a perfect dessert, a good choice for after workout snack, and a delicious addition to smoothies - see recipes below.
It has properties which make it a good choice for your nutrition if you’re looking to lose weight or eat more healthy:
92% percent of it is water - ideal for keeping your body hydrated which helps in its effort to get rid of fat
Low in calories despite being sweet - the perfect swap to junk food desserts
Rich in fiber which aid losing weight
Zero fat and zero cholesterol
Rich in nutrients and been found to help improve arterial function.
Watermelon contains fiber, vitamins, antioxidants, potassium, citrulline, and so much nutrition that you should be consuming as a daily snack! Read below for the full story and facts.
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Is Watermelon Fattening?
To set the record straight, watermelons are not fattening.
Ready to see some proof?
Contrary to what some may think, watermelons may be one of the best fruits to consume to help if your goal is to lose weight, because it is low in calories despite being sweet.
It may even satisfy those with a serious sweet tooth, with a cost of only about 46 calories per cup. If you are eating energy bars, then you are consuming a lot more sugar than the fructose sugar that is in watermelon.
Therefore, eating watermelons are a great example of a fruit that can easily be enjoyed as a dessert. Finding healthy swaps for typically unhealthy foods is a crucial part of your weight loss efforts. Watermelon is an example of a very great swap compared to a lot of other food, like Mangoes.
The picture of sliced watermelons on the plastic plate standing on the grass. There are blueberries and strawberries on the plate alongside watermelons. In the background, there is a girl who is working out.
The connection between watermelon, weight loss and hydration
Watermelon may contain up to 92% water - almost all of it. That's a lot of water!
Staying hydrated will help with losing weight, because thirst may be confused for hunger.
Here's the deal:
If every time you felt those pesky sugar cravings kick in, and you enjoyed a glass of water you may be surprised to find it will help get rid of those cravings.
With its high water content, eating watermelon could do the trick, as well as be much more fun.
Keep in mind that when you're dehydrated the chances of you reaching for food is high. You feel sluggish, drained, and you’ll do just about anything to give yourself a boost. Eating watermelon or a glass of water would be a much better alternative than eating and will help your body.
However, it is very important to eat in a measured way, as you do not want to eat too much food. An entire watermelon is out of the question. If you’re on a quest to lose fat, 1 cup is usually the right quantity, depending on your personal situation.
If you’re interested in learning about more health benefits this fruit has to offer, you may want to check out the video below:
Next, we are going to review watermelon’s nutritional value and how eating this fruit can impact your health and help your body in more ways than one.
All About Watermelon’s Nutritional Value
If you decide to on eating watermelon or a glass of water in place of processed junk food, you will save yourself hundreds of calories all while packing in some pretty impressive health benefits. Watermelon has about 40 percent more lycopene than raw tomatoes. If you have any questions, please contact us.
Fibers Without Fat and Cholesterol
Not only is watermelon low in calories, it does not have any fat or cholesterol!
But that’s not all…
As a red fruit, watermelon is a great source of fiber at about 4 grams per 200 calories of watermelon, which is great for your body. Fiber is essential and will help with losing weight, so here’s one more reason to chow down on this fruit to help you lose weight.
Fitness Experts Debunk 17 Exercise Myths
Vitamins and Mineral Nutrition in Watermelon
It is widely accepted among nutrition experts, that to lose weight successfully it may be necessary to adopt a more holistic approach to eating. Mainly like the benefits are fueling your body right with the proper vitamins, minerals and other nutrients will help with your health.
With this in mind, eating watermelon is an excellent food source of Vitamin C, A, beta carotene, Lycopene, Magnesium and vitamin B. A serving size contains about 20 percent of daily vitamin C, depending on your body size. Skin and hair benefits Vitamin A is awesome for you too.
According to a Nutritionist, this powerful red fruit is full of antioxidants, potassium, and can help reduce water retention. As a red fruit, it is also a good source of beta carotene, and your body will thank you for it.
Watermelon has high lycopene levels — about 15 to 20 milligrams per 2-cup serving. Lycopene has been linked to health benefits ranging from heart health to protection against sunburns and certain types of cancers. As an antioxidant, lycopene may also benefit brain health. Lycopene has also been linked with heart health, bone health and prostate cancer prevention. However, you may experience problems from having too much lycopene or potassium, so you will have to watch your intake.
Watermelon contains potassium, lycopene, fiber, b vitamins, antioxidants, citrulline, vitamin C, and so much nutrition that you should be consuming as a daily snack! So eat this food up without the calories from the bad food!
The picture of star-shaped sliced watermelons.
Why Watermelon Can Boost Your Overall Health
Aside from its ability to assist in losing weight efforts, watermelon may help improve your overall health. Watermelon has numerous health and beauty benefits to offer!
Eating watermelon has actually been shown to help those who suffer from high blood pressure. The flavanols in watermelon have been shown to modestly lower blood pressure and help with blood flow.
With high blood pressure on the rise, it’s critical to choose healthy foods to prevent this from becoming an even further epidemic.
While things like exercise play a vital role in controlling hypertension, what you choose to feed your body with is just as important. And you need to know that watermelon contains a great amount of vitamin C, which is great for your health!
A study done by the American Journal of Hypertension found that watermelon extract supplementation was able to reduce ankle blood pressure as well as brachial blood pressure readings. They also found that watermelon juice helped reduce muscle soreness.
The study also found that eating watermelons were able to help improve arterial function, pretty amazing right? Choose healthy foods, like watermelon, because it's a great hydrating food. So keep it in along with other plant foods, like strawberries. If you have any questions about watermelon and your health and body, ask in the comments below or contact us.
Is it Possible to Consume Too Much of a Good Thing?
Watermelon is one of the best examples of fruits which are naturally sweet and contains naturally occurring Fructose, which is a different type of sugar than what you would find in a sweetened beverage. Additionally, too much watermelon may increase blood sugar levels, and it may be bad for your health.
The sugar content in sweetened fruit beverages is often High Fructose Corn Syrup which is strongly linked to obesity and diabetes.
You need to know, as with anything, too much of a good thing is no longer a good thing...
Here's why:
While fruits in general are a healthy food choice for your body, there’s sugar involved, even if it is of a better kind. It is important to remember to watch portion sizes as with all fruit and juices.
When you consume too much Fructose, your liver can become overloaded and may start to send out excess triglycerides which can actually increase your risk for heart disease, blood sugar levels, and diabetes.
Therefore, consuming too much fruit may not be a wise choice when you are trying to lose weight or get healthy. You should speak with a nutrition or health professional for exact amounts. If you have any questions about the benefits of watermelon to health and fat loss, feel free to leave a comment below.
The picture of two green bowls of sliced watermelons.
If you’re counting calories, you should still tally your daily fruit intake into your total calorie count, and strive for about two servings of fruit per day which is about 2-2 ½ cups.
However, that being said it’s best to always consult with a nutrition or health professional for exact amounts.
How to Easily Put Watermelon Into Your Healthy Eating Plan
Let’s face it, not everyone wants or even knows how to chop up an enormous watermelon!
You might think to yourself it’s easier to just buy pre-sliced watermelon at the store.
But here’s the thing:
To get the most nutritional value out of watermelon, it’s best to chop it up yourself and start consuming. After all, who really knows how long that chopped watermelon was sitting out at the store anyway?
The picture of sliced watermelons standing on the wooden table. Front positioned slice has a heart-shaped cut in it.
As soon as a fruit gets chopped, it may rapidly start to lose its nutrients. Temperature and light can also significantly impair the nutritional value of the fruit, so it’s best to keep fruits uncut, in a cool dry place.
So, how to solve the hassle of handling watermelon, while still keeping as much nutrients as possible?
To make your life a little easier you can use the benefits watermelon slicer like this one.
As you might imagine, this accessory makes slicing watermelon much easier. Even the largest of watermelons would be a breeze to cut. This is one tool you need!
The picture of sliced watermelon with watermelon slicer.
Pro Tip
When you’re in a rush and want to make a quick fruit shake, just take a cube or two of frozen watermelon and toss into the blender jar.
This silicone ice cube tray may make it super easy to add freshly pressed watermelon juice into the tray to freeze for later use.
The picture of two red silicon ice cube trays.
Why You Should be Adding Watermelon to Your Smoothies
The picture of a watermelon smoothie with two strawberries placed on the stick. On the left side of the picture, there is a strawberry standing on a sliced watermelon.
Smoothies are an excellent way to get watermelon into your healthy eating plan, not to mention a delicious way! This is a great way to get the vitamin nutrition from many fruits! We need to limit added sugar in our diet, natural sugar in fruit comes is the way to go!
As a red fruit, watermelons are sweet and mostly water, which means that by adding watermelon into your fruit shake you won’t have to add as much liquid in the end, while adding sweetness to the mix.
To put watermelon into your fruit shake, simply chop up the watermelon, and toss it into the base of your blender just as you would with any other recipe.
Any type of blender will be great - thanks to the watermelon's softness, even weak or hand blenders can easily turn it into a smooth beverage.
Just be sure to keep the serving size to about a cup to keep your daily fruit serving size in check for your diet to get the body you want. You may contact us if you have any special recipes without adding sugar.
Flavors and Ingredients that Pair Well with Watermelon
If you’re looking for a new way to spice up your diet and you want to know which fruits and flavors go best together, here’s a quick guide:
Fruits
Blackberries
Limes
Lemon juice
Blueberries
Peaches
Herbs
Parsley
Basil
Healthy Fats
Coconut
Almond
Avocado
Delicious & Refreshing Watermelon Smoothie Recipes
To make your life even simpler, I recommend pre-chopping your watermelon and storing the chunks either in an ice cube tray or simply storing them in a freezer safe bag.
This will make it so much easier to just add to your ingredients when you are ready to blend.
1. Watermelon Basil Refresher
The picture of the watermelon basil refresher in the glass with leaves on the top of it. There are sliced watermelon next to the glass.
A unique drink recipe combining the savory flavor of basil with the sweet taste of watermelon making this a one of a kind recipe.
Serves: 1
Ingredients
1 cup of chopped watermelon
½ cup of filtered water
½ of a frozen banana
1 handful of fresh basil
1 splash of pure vanilla extract
1 hand full of ice cubes
Instructions
Start by adding the water and banana to the base of your blender.
Next, add in the watermelon, basil, and vanilla, and ice cubes.
Blend until very smooth.
Serve with a straw and enjoy right away.
2. Tropical Delight
The picture of the tropical delight smoothie in the glass with a straw in it. Glass is placed on the beach with grey sand and blue ocean.
Ready to go for a tropical adventure? This recipe combines the perfect balance of tropical flare with the sweet flavor of watermelon for a refreshing drink.
Serves: 1
Ingredients
1 cup of chopped watermelon
½ cup of coconut milk
½ of a pitted and sliced avocado
1 Tbsp. of shredded coconut
1 splash of pure vanilla extract
1 hand full of ice cubes
Instructions
Start by adding the coconut milk and avocado to the base of your blender.
Next, add in the watermelon, coconut, and vanilla, and ice cubes.
Blend until very smooth.
Serve with a straw and enjoy right away.
3. Watermelon Cleanser
The picture of a pile of fruit. Bananas, blueberries, strawberries, raspberries, limes, grapes, sliced kiwis, sliced watermelon.
If you’re in need of a detox, this is the drink for you. Packed with alkalinizing parsley this recipe is sure to give your body a boost.
Serves: 1
Ingredients
1 cup of chopped watermelon
½ cup of filtered water
½ of a frozen banana
1 Handful of parsley
¼ cup of freshly chopped or frozen pineapple
1 hand full of ice cubes
Instructions
Start by adding the water and banana to the base of your blender.
Next, add in the watermelon, parsley, pineapple, and ice cubes.
Blend until very smooth.
Serve with a straw and enjoy right away.
4. Berry Blend
A recipe for all those berry lovers out there! This combines blackberries, watermelon, and basil - the perfect trio for a healthy treat.
Serves: 1
Ingredients
1 cup of chopped watermelon
½ cup of filtered water
½ of a blackberries (Fresh or frozen)
1 Handful of fresh basil
1 splash of pure vanilla extract
1 tsp. coconut butter or coconut oil
1 hand full of ice cubes
Instructions
Start by adding the blackberries and water to the base of your blender.
Next, add in the watermelon, basil, vanilla, coconut butter or oil, and ice cubes.
Blend until very smooth.
Serve with a straw and enjoy right away.
Now that you know that watermelon may actually benefit your weight loss efforts, I hope that you are excited to either add or keep this wonderful fruit as part of your healthy eating plan!
Guy Tries Eating 🍉 WATERMELON DIET EVERY DAY for 7 DAYS 🍉 Weight Loss Transformation Results
Watermelon Pro Tips
To get started on your health journey and to start adding this fruit to the list of foods you eat, here are a couple of action steps to follow:
Try at least one of the smoothie recipes this week.
Pre-chop watermelon and store in the freezer to make your life easy
Chop up some watermelon and pair it with some fresh feta cheese and chopped onions on a salad for a refreshing dish.
Try making your own watermelon smoothie or juice for a refreshing hydrating beverage.
Try a slice of watermelon after a workout to replenish electrolytes.
Instead of indulging on that tub of ice cream, try swapping in watermelon for an evening treat to kick sugar cravings and improve health at the same time.
Conclusion
I hope that you found the smoothie recipes a great starting point for finding even healthier ways to add this fruit into your eating plan.
Remember that keeping things simple is key:
Focus on a few ingredients in your smoothie, watermelon being one of them
Experiment with different combinations of watermelon and other ingredients in your smoothies
As a starting point use the list above of fruits, vegetables and herbs that pair well with watermelon
For quicker and easier preparation, take a look at the watermelon slicer, freezer bags, or ice cube tray.
Eating healthy doesn’t have to be difficult, it could actually be fun.
It can help you lose weight, reduce inflammation, and cleanse your body of toxins — or at least that’s what the Internet chatter would have you believe. Like other extreme diets and cleanses, the watermelon diet makes big promises. But does it deliver?
How it works
There are a few versions of the watermelon diet. The most popular is a sort of cleanse. It involves a relatively short (but strict) deprivation period, followed by a return to your regular diet.
During the first stage, dieters eat nothing but watermelon. This stage usually last for three days. You may end up consuming the equivalent of one large watermelon each day. Again, specifics of this diet vary by source.
After that, some people go back to their normal diet. Others gradually add other foods back into their diet. For instance, in one variation, you may have two light meals each day and eat watermelon as a snack.
What the expert says
According to nutrition consultant Jessica Marcus, MS, RD, CDN, these types of diets appeal to people because they have a lot of structure but only require a short commitment.
“Unlike lifestyle-change diets, the finite time period of the watermelon diet gives dieters a realistic, achievable goal,” she says. “We’re more likely to willingly punish ourselves if we know it’s only for a few days.”
Watermelon as the main selling point doesn’t hurt, Marcus says. “We’re more likely to sign up for a diet if it means we get to eat something we love all day.”
For most people, watermelon is good for you. In addition to nutritional benefits, it provides a good deal of water.
“The watermelon diet is really more of a cleanse that relies on the fact that watermelon is over 90 percent water,” explains Marcus. “So it’s low in calories and provides some vitamins and minerals. It’s hydrating, refreshing, and can help you feel full, at least temporarily.”
Health benefits of watermelon
One cup of nutrient-rich watermelon has only 46 caloriesTrusted Source, and it’s packed with the following vitamins, as well as many others:
vitamin A, which is essential to healthy vision
vitamin B-1, which helps your body convert food into energy
vitamin B-6, which your body needs to create red blood cells (RBCs)
vitamin C, which is vital to tissue growth and repair
Watermelon is a good source of lycopene, too. This antioxidant has a range of benefits and may help protect against heart disease, cancer, and other conditions.
Watermelon also contains more citrulline than any other food. The amino acid citrulline is most notable for its role in vasodilation and proper blood flow. Citrulline actually takes its name from the Latin term for watermelon, Citrullus lanatus.
Watermelon seeds are a surprisingly great snack, easy to roast, and full of iron and magnesium. Even the rind is good for you, and edible! Learn all about its benefits here.
Potential risks of the diet
Before you go stock up on watermelons, Marcus also offers some words of warning. The diet’s restrictive nature leaves people without any dietary source of protein, she explains.
Because of this, she can’t recommend the diet to children, pregnant women, or anyone with a health condition requiring a special diet (such as diabetes), or a person with compromised immune function. She adds that, like all flash diets, it’s not a long-term solution.
“Study after study shows that these fad-type diets don’t work in the long run,” she says. “Once the diet period is over, people fall into their old habits, regain the weight, and look for the next diet to test drive.”
It’s important to note that watermelon doesn’t contain any fat, which is an essential nutrient, just like protein. People with health conditions requiring a special diet, such as diabetes, should avoid the watermelon diet.”
Takeaway
For healthy dieters, some optimism: “In general, I don’t advocate for extreme, restrictive diets and cleanses like this,” Marcus says. “But if you’re generally healthy, it’s unlikely to be harmful when followed for a few days. If you have a plan for how to continue your weight loss efforts once the diet is over, and all you need is a little jumpstart, then go for it.”
Eating any kind of melon at the peak of ripeness can be akin to a religious experience. As the juice drips down your chin, you can actually hear the angels sing. Even better — eating melons on a diet is not a sin and it can even be a blessing when you're trying to give up sweets.
VIDEO OF THE DAY
Tip
Melons are the perfect low-calorie replacement for sugary sweets, and they can help you shed pounds.
When you're trying to lose weight, the main goal is to keep your calorie intake below your calorie expenditure. When you sustain this for a period of time, your body begins to burn fat for fuel, and your fat stores shrink. In reality it's a little more complex, but that's the short version.
The second most important goal is to continue to meet your nutrient needs, even though you have reduced your calorie intake. That means choosing foods that have a high nutrient-to-calorie ratio, such as most fresh fruits and vegetables, whole grains and lean meats.
You're most likely going to have to make some sacrifices. Junk foods, processed foods, fried and fatty foods, and fast foods are diet-busters, high in calories but low in nutrients. Cookies, candy and other sweets and desserts are also off the table. Just one-half cup of chocolate ice cream has 150 calories, according to the USDA; a brownie has 225 calories. That's not going to fit in to your reduced-calorie diet on a regular basis.
Read more: 19 High-Fiber Foods — Some May Surprise You!
Low-Calorie Sweet-Tooth Saver
Enter ripe, juicy melons. Low in calories and high in nutrients, you can indulge in watermelon, cantaloupe and honeydew melons whenever your sweet-tooth screams out.
Per cup, the USDA reports that a honeydew's calories are 64, cantaloupe calories come in somewhat less at 54, and watermelon calories are the least at 46 — although these differences are still quite slight.
A daily diet including 1,200 to 1,500 calories is appropriate for most women to lose weight, according to the National Institutes of Health, and one cup of cantaloupe would comprise only 3.5 to 4.5 percent of that total. You can't say that for a brownie, which would make up nearly 20 percent of a 1,200-calorie diet.
Melons are high in carbohydrates, but the carbs in melons won't hinder weight loss when consumed in moderation. Natural sugars are most of the carbohydrate content in melons, but there is also dietary fiber.
Fiber is the tough part of plant cell walls that the body can't digest. Not only does fiber help normalize bowel function, but it also helps temper the effects of natural sugars in fruit on your body's blood sugar. Per cup, honeydew melon and cantaloupe provide 1.4 grams of fiber, and watermelon has .6 grams of fiber.
Fiber is a highly satiating nutrient. It slows stomach emptying, which can help you feel full for longer. It also causes stomach distension, which can delay the release of an appetite-stimulation hormone called ghrelin, according to a review article in the Journal of Nutrition and Metabolism in January 2019.
Melons are made up of 90 percent water, reports the USDA. Like fiber, water also helps fill up your stomach and can have an appetite-suppressing effect. Filling up on melon is both hydrating and less caloric than filling up on many other foods.
Read more: Top 10 Healthiest Fruits & Vegetables
Including Melons in Your Diet
Melons are also a rich source of many vitamins and minerals, such as vitamin C, potassium, niacin and vitamin A, so you can feel good about eating them in place of less nutritious, higher calorie foods. But, as with any food, it's important to avoid overdoing it. If you eat too much melon, you risk getting too little of other nutrients, such as protein and calcium, of which melons aren't a good source.
Stick to one or two servings a day, and aim to include a wide variety of fruits in your diet. Fresh raspberries and blueberries are also low-calorie, nutrient-rich fruits that are especially high in fiber. Try mixing melons and berries in a fruit salad that you can have for breakfast or take on the go for a mid-afternoon snack.
Melons also go great in summery salads. Try chunks of watermelon with basil and a little feta cheese drizzled with balsamic vinegar, or a mix of spring greens, chopped mint, pumpkin seeds, melon chunks, chopped red onion and a light olive oil and vinegar dressing.
5-days watermelon diet plan to lose weight!
Can watermelon diet help you lose weight fast? This watermelon diet plan can not only help you lose weight but also detoxify your body & decrease inflammation. Watermelon makes a perfect summer fruit with high dietary fiber and water content. The watermelon diet is a very effective way of losing weight fast. This diet is known as one of the healthiest as it helps in cleansing our bodies of toxins and assists in weight loss. This 5-days diet plan includes other foods that provide energy that the body needs for the day. Watermelon is packed with essential nutrients like vitamin C, beta-carotene, vitamins B1 and B6, lycopene, potassium and magnesium. However, you should follow this watermelon diet only after consulting with your doctor and nutritionist.
02/10Low-calorie
Watermelon is extremely low on calories. You will be surprised to know that 100 grams of watermelon contains only 30 calories with 0% saturated fat and 6 grams of sugar. It is an ideal food choice for all those who are trying to shed some pounds.
03/10Makes you feel full
Watermelon contains 92% water which will fill you up. Each slice of watermelon has 5 percent of the daily recommended intake of fiber, which promotes satiety.
04/10Watermelon soothes aching muscles
Important part of any weight-loss plan is workout. It may help in healing the soreness of muscles and wounds after a hard workout. Watermelon contains a compound called L-citrulline which is converted into another essential amino acid by the body, which helps to enhance blood circulation and relax blood vessels.
05/10How much watermelon should we consume in a day
It is one of the best weight loss foods available on the planet. An ideal quantity to consume should be of 1:10 ratio. If your body weight is 50 kgs then you should consume 5 kgs of watermelon everyday.
06/10Day 1
Breakfast
- 2 whole grain crackers
– 1 slice of watermelon
– 1 cup of green coffee or green tea
Lunch
– 100 grams of boiled lean meat
– 1 cup of watermelon
Dinner
– 60 grams of cottage cheese
– 1 cup of watermelon
07/10Day 2
Breakfast
– 1 slice of watermelon
– 1 apple/slice of whole-grain toast
– 1 cup of coffee or green tea
Lunch
– 100 grams of boiled skinless chicken
– 1 slice of watermelon
Dinner
– 100 grams of grilled fish (any fish you like)
– 1 slice of whole-meal bread
– 2 slices of watermelon
READMORE
08/10Day 3
Breakfast
– 1 slice of watermelon
– 1 slice of whole-grain toast toast
– 1 cup of skimmed milk
Lunch
– 1 bowl of white bean soup
– 3 slices of watermelon
Dinner
– Vegetable salad
– 2 slices of watermelon
09/10Day 4
Breakfast
– 2 slices of watermelon
- 1 cup of coffee or green tea
- 1 egg
Lunch
– 1 bowl of cream broccoli soup/ chicken soup
– 1 slice of whole bread
– 2 slices of watermelon
Dinner
– 3 medium boiled potatoes
– 2 slices of watermelon
READMORE
10/10Day 5
Breakfast
– 3 slices of watermelon
- 1 cup of coffee or green tea
- 1 banana
Lunch
– 150 grams of boiled lean meat
– As much watermelon as you want
Dinner
– 1 slice of whole bread
– 60 grams of cottage cheese
– 3 slices of watermelon
What is the best dinner for weight loss?
Want to make every calorie count? Then stick to these nutritious and filling weight loss foods for dinner, and take charge of your weight.
Nikita Bhardwaj 70 Likes
green saladHealthy eating translates to a healthy immunity! Image courtesy: Shutterstock
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Who said you need to skip dinner to lose weight? If you ask a nutritionist, they will actually give you an earful—because each and every meal is important. Instead, they’ll ask you to look for lighter and healthier alternatives that can be a part of your dinner plan. This will not just help you maintain your weight, but also help you shed a few kilos.
So, we’ve curated a list of seven weight-loss foods that you can eat for dinner:
1. Soup
You can never go wrong with soup. Just pick your favourite vegetable, cook it in a pressure cooker with some water, churn it in a blender, add a hint of lemon juice, salt and black pepper—and you are good to go. Soup is really good for your gut, plus it will keep you hydrated.
Watermelon Diet 3 Day Results!
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weight loss foodsSoup minus butter and cream is the best for weight loss . Image courtesy: Shutterstock
Also, soup is easy and quick to digest, so you don’t have to wait for hours for it to digest before going to sleep.
2. A bowlful of salad
When it comes to salad, you have unlimited options. You can nosh on chickpeas, black channa, sprouts, fruits, vegetables, and tofu. And all of them are loaded with fibre and everyone who wants to lose weight knows the importance of fibre in their diet plan.
3. Idli
We’re not talking about white rice idlis here. Rather, you should try ragi, oats, or brown rice idlis. You can also add some nuts like cashews and almonds to make your idlis healthier and more delicious. Sambar is the best accompaniment for idlis, but keep the spice and oil at an all-time low.
4. Grilled chicken or fish
Let’s face it, steamed chicken or fish are no good when it comes to taste. Steaming these meats just adds to the blandness. But the charred taste you get when you grill fish or chicken is just yum. Although both of them are rich in protein, both chicken and fish take time to digest so keep it as an option for the days when you have some time in hand. Sprinkle some lemon juice and relish with some salsa on the side.
5. Quinoa
From online pantries to grocery shops nearby you–you can find quinoa everywhere. You can toss the cooked quinoa in a salad, keep it as a side with a bowl of veggies, or just have it as it is. There are many ways to consume it just see what suits you better.
weight loss foodsNosh on to that fibre to the fullest. Image courtesy: Shutterstock
Again, quinoa is rich in important minerals like protein and fibre and it will give the feeling of fullness as well.
6. Cottage cheese
I’m sorry we don’t mean eating a bowl full of paneer butter masala or shahi paneer; rather, raw cottage cheese tossed with some rock salt and black pepper. This is another great source of protein and helps in keeping bloating away.
7. A bowl of lentils
Take a handful of lentils, throw them in the cooker with some water, and in just two or three whistles you will get a wholesome dinner. To add to the flavour of dal, you can add tomatoes, French beans, corn, and peas. If you are on a weight loss spree, then sprouts and moong dal are your best buds as they are low on carbs and high on fibre and proteins.
weight loss foodsPick your daal. Image courtesy: Shutterstock
Do you know that according to a study if you incorporate fruits, vegetables, and low-fat dairy in your diet then achieving weight loss is quicker? Also, timing has a lot to do with weight loss and your metabolic rate so whatever you nosh on from the list above, just ensure that you have ample time to digest it before dozing off.
How much should I lose in a month?
In our tech-savvy society we’ve become even more used to getting results quickly. Demanding instant gratification is fine when you’re talking about a smartphone, but it’s not the best policy when it comes to weight loss.
If it sounds too good to be true, it probably is. Fad diets that promise large amounts of weight loss leave you hungry at best, and at their worst they leave you with unhealthy habits and returned weight gain.
So what is the magic number to lose weight and keep it off? According to the Centers for Disease Control and Prevention (CDC)Trusted Source, it’s 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.
Just because it’s possible to lose a lot more, at least in the early months of a diet, doesn’t mean it’s healthy or that the weight will stay off in the long term.
Losing the healthy way
Losing weight can be incredibly simple and incredibly challenging at the same time.
Math tells us that if we take in fewer calories than we burn, we will end in burning stored fat for fuel. One pound equals 3,500 calories. If you want to lose 1 pound per week, you’ll need to take in about 500 to 1,000 fewer calories. But life isn’t so simple. There are social events, holidays, and celebrations that all revolve around food.
When trying to lose weight, a solid eating and exercise plan with a goal of getting healthier — not just fitting into a new outfit or looking good at an event — will help you lose the weight and keep it off. It’s important to focus on both improving your eating habits and getting more physical activity.
Strength training like lifting weights or doing bodyweight exercises along with some high-intensity interval training can give your metabolism the boost it needs to shed extra pounds. Steady-state aerobic exercise can also help burn off some calories.
“Exercise increases your metabolic rate and builds more muscle mass, which allows you to continue to burn calories after the exercise session,” says Dr. Amy Siegel of Austin Regional Clinic.
The good news is that you don’t have to lose a lot of weight before you start seeing positive changes in your health. According to the CDCTrusted Source, if you’re overweight, losing just 5 to 10 percent of your body weight can improve blood pressure, cholesterol, and reduce your risk of diabetes.
Why ‘dieting’ doesn’t do it
There’s a reason it’s called “yo-yo dieting.” Depriving yourself isn’t sustainable and will eventually lead to a return in familiar eating patterns.
There’s also some science behind why we gain weight back after quick weight loss programs, according to Dr. Peter LePort, medical director of Memorial Care Center for Obesity at Orange Coast Memorial Medical Center in Fountain Valley, California.
“The body reacts quickly when you lose weight that fast and you get hungry. If you lose 1 to 2 pounds a week, the body will adjust and begin to feel this is the weight I should be at and then you won’t become extremely hungry because of a rapid weight loss,” he says.
The exception to the 1 to 2 pound recommendation is when people have gone through weight loss surgery. Dr. LePort says many of his bariatric surgery patients are 100 pounds overweight and might lose 20 pounds per month shortly after surgery, then about 10 pounds per month, and then 5 pounds per month.
“The surgery forces them to eat slowly and take in less food.”
Choosing a plan
In order to lose weight and keep it off, you’ll need a plan that you can stick to.
If you’re just starting your weight loss journey or have had struggles in the past with finding a plan to stick to, it’s a good idea to seek help. Your doctor can recommend a dietitian who can work with you to develop a healthy eating plan that’s right for your needs and long-term goals.
A dietitian can teach you healthy habits and ways to make sure you’re managing portion sizes and avoiding too much sugar, salt, and saturated fat, all of which contribute to health issues like heart disease and diabetes.
“Frequently a patient needs help and they need to get into a program. I have a program I put together in my office for patients that includes classes and dietary instruction,” says Dr. LePort.
Both Dr. LePort and Dr. Siegel recommend programs like Weight Watchers because they’re helpful for learning portion control without having to deprive yourself of certain foods.
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Takeaway
In order to be truly successful, focus on creating a healthier lifestyle for yourself. Eating healthfully and exercising shouldn’t be a temporary means to an end — they should be regular habits.
“How long it takes for someone to get to their goal depends on how many pounds they need to lose. The weight didn’t come on overnight, and it isn’t going to come off overnight either,” says Dr. Siegel.
How fast can a 300lb person lose weight?
Whether you want to lose weight for a special occasion or simply improve your health, weight loss is a common goal.
To set realistic expectations, you may want to know what a healthy weight loss rate is.
This article explains the factors that affect how long it may take you to lose weight.
How weight loss occurs
Weight loss occurs when you consistently consume fewer calories than you burn each day.
Conversely, weight gain happens when you consistently eat more calories than you burn.
Any food or beverage you consume that has calories counts toward your overall calorie intake.
That said, the number of calories you burn each day, which is known as energy or calorie expenditure, is a bit more complicated.
Calorie expenditure is composed of the following three major components (1Trusted Source):
Resting metabolic rate (RMR). This is the number of calories your body needs to maintain normal bodily functions, such as breathing and pumping blood.
Thermic effect of food (TEF). This refers to the calories used to digest, absorb, and metabolize food.
Thermic effect of activity (TEA). These are the calories you use during exercise. TEA can also include non-exercise activity thermogenesis (NEAT), which accounts for the calories used for activities like yard work and fidgeting.
If the number of calories you consume equals the number of calories you burn, you maintain your body weight.
If you want to lose weight, you must create a negative calorie balance by consuming fewer calories than you burn or burning more calories through increased activity.
SUMMARY:
Weight loss occurs when you consistently consume fewer calories than you burn each day.
Factors affecting weight loss
Several factors affect the rate at which you lose weight. Many of them are out of your control.
Gender
Your fat-to-muscle ratio greatly affects your ability to lose weight.
Because women typically have a greater fat-to-muscle ratio than men, they have a 5–10% lower RMR than men of the same height (2Trusted Source).
This means that women generally burn 5–10% fewer calories than men at rest. Thus, men tend to lose weight quicker than women following a diet equal in calories.
For example, an 8-week study including over 2,000 participants on an 800-calorie diet found that men lost 16% more weight than women, with relative weight loss of 11.8% in men and 10.3% in women (3Trusted Source).
Yet, while men tended to lose weight quicker than women, the study didn’t analyze gender-based differences in the ability to maintain weight loss.
Age
One of the many bodily changes that occur with aging is alterations in body composition — fat mass increases and muscle mass decreases.
This change, along with other factors like the declining calorie needs of your major organs, contributes to a lower RMR (4Trusted Source, 5Trusted Source).
In fact, adults over age 70 can have RMRs that are 20–25% lower than those of younger adults (2Trusted Source, 6Trusted Source).
This decrease in RMR can make weight loss increasingly difficult with age.
Starting point
Your initial body mass and composition may also affect how quickly you can expect to lose weight.
It’s important to understand that different absolute weight losses (in pounds) can correspond to the same relative (%) weight loss in different individuals. Ultimately, weight loss is a complex process.
The National Institutes of Health (NIH) Body Weight Planner is a useful guide to how much you can lose based on your initial weight, age, sex, and how many calories you take in and expend (7Trusted Source).
Although a heavier person may lose double the amount of weight, a person with less weight may lose an equal percentage of their body weight (10/250 = 4% versus 5/125 = 4%).
For example, a person weighing 300 pounds (136 kg) may lose 10 pounds (4.5 kg) after reducing their daily intake by 1,000 calories and increasing physical activity for 2 weeks.
Calorie deficit
You must create a negative calorie balance to lose weight. The extent of this calorie deficit affects how quickly you lose weight.
For example, consuming 500 fewer calories per day for 8 weeks will likely result in greater weight loss than eating 200 fewer calories per day.
However, be sure not to make your calorie deficit too large.
Doing so would not only be unsustainable but also put you at risk for nutrient deficiencies. What’s more, it might make you more likely to lose weight in the form of muscle mass rather than fat mass.
Sleep
Sleep tends to be an overlooked yet crucial component of weight loss.
Chronic sleep loss can significantly hinder weight loss and the speed at which you shed pounds.
Just one night of sleep deprivation has been shown to increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, sugary beverages, and chips (8Trusted Source, 9Trusted Source).
One 2-week study randomized participants on a calorie-restricted diet to sleep either 5.5 or 8.5 hours each night.
Those who slept 5.5 hours lost 55% less body fat and 60% more lean body mass than those who slept 8.5 hours per night (10Trusted Source).
Consequently, chronic sleep deprivation is strongly linked to type 2 diabetes, obesity, heart disease, and certain cancers (11Trusted Source, 12Trusted Source, 13Trusted Source).
Other factors
Several other factors can affect your weight loss rate, including:
ONLY WATERMELON for 3 days | Was it worth it?
Medications. Many medications, such as antidepressants and other antipsychotics, can promote weight gain or hinder weight loss (14Trusted Source).
Medical conditions. Illnesses, including depression and hypothyroidism, a condition in which your thyroid gland produces too few metabolism-regulating hormones, can slow weight loss and encourage weight gain (7Trusted Source, 15Trusted Source).
Family history and genes. There is a well-established genetic component associated with people who have overweight or obesity, and it may affect weight loss (16Trusted Source. 17Trusted Source).
Yo-yo dieting. This pattern of losing and regaining weight can make weight loss increasingly difficult with each attempt, due to a decrease in RMR (18Trusted Source).
SUMMARY:
Age, gender, and sleep are just a few of the many factors that affect weight loss. Others include some medical conditions, your genetics, and the use of certain medications.
Best diet for weight loss
With innumerable weight loss diets available — all promising impressive and quick results — it can be confusing to know which one is best.
Yet, though creators and proponents deem their programs superior to the rest, there’s no single best weight loss diet (19Trusted Source, 20Trusted Source).
For example, low-carb diets like keto may help you lose more weight initially, but studies find no significant differences in weight loss in the long term (21Trusted Source, 22Trusted Source, 23Trusted Source).
What matters most is your ability to stick to a healthy, reduced-calorie eating pattern (24Trusted Source, 25Trusted Source).
However, following a very low calorie diet for long periods is difficult for many people and the reason why most diets fail (26Trusted Source).
To increase your chances of success, only moderately reduce your calorie intake, individualize your diet according to your preferences and health or work with a registered dietitian.
Combine diet with exercise, including both aerobic and resistance training, to maximize fat loss and prevent or minimize muscle loss (27Trusted Source).
By eliminating highly processed foods and incorporating more healthy, whole foods, such as vegetables, fruits, whole grains, healthy fats, and proteins, you can further promote weight loss and your overall health.
SUMMARY:
Adhering to a weight loss diet is difficult for most people. Regardless of your goals, choose a dietary pattern based on your individual preferences and health status.
Why am I not losing weight when I barely eat?
Tells me if this sounds familiar…
You are a female athlete.
You train hard, and do so 5-6 days a week.
You want to be in your BEST shape for the upcoming season.
But your weight and body composition just aren’t changing.
One week, between training, school and work—you just don’t have much time to eat. The scale moves down a little. It feels good to see something happen. So you start eating a little less. After all, it saves time, and it looks like you’re going in the right direction.
But then the progress stops again.
During your training, you feel fatigued. You keep pushing harder, but your body composition won’t budge. You feel defeated. With your season right around the corner, you’re already stressing out.
You think to yourself…“How could I work so hard and not get results?”
The unfortunate truth is it happens ALL THE TIME—to casual gym-goers and pro athletes alike! For athletes, whose body composition is often closely related to their performance, it can be a vicious cycle.
If an athlete doesn’t see the results she is looking for right away, she might try to “DO MORE,” which often equates to:
Training HARDER
Resting LESS
And REDUCING what she eats
Although it seems like these are the logical things to do when you hit a performance lull or a fat loss plateau, when you are in a chronic state of under-fueling, you are going to set yourself back even further from your goals.
The biggest mistake female athletes make is not eating enough.
So many females respond to a lack of progress by pushing harder instead of recognizing that their nutrition is not meeting their demands. If your body is in a caloric deficit for too long, it adapts. In this adapted state, your body decreases its metabolic rate as a survival tactic. It simply doesn’t know how long or how severe this calorie restriction will end up being, so it adapts by using limited resources.
Thus, you end up burning fewer calories. When it comes to fat loss, a caloric deficit is king. But when your metabolism is decreased in this manner, achieving a caloric deficit becomes extremely difficult.
If you feel like you’re killing yourself in the gym and barely eating a thing, yet you’re not seeing any changes in your body, you need to start eating more. The goal is to slowly introduce more food via a “maintenance diet” to allow your metabolism to recover. This recovery period allows you to increase the amount of energy your body needs to perform everyday tasks! Meaning, you will be able to eat MORE to maintain your current weight and improve your performance.
Before we dive into what a maintenance diet is and how it can improve your performance, we want to first chat about the dangerous of chronic under-eating. Here are four major problems posed by existing in a consistent caloric deficit.
1. Dangerous Levels of Stress
Putting some stress on the body is good. In fact, it’s necessary if you want to force your body to adapt.
But not eating enough food for too long SLOWS your body’s ability to recover, adapt and ultimately improve.
This is why an under-fueled athlete will see a plateau in her progress. Her body is too stressed trying to “survive” to be able to adapt and make the progress she wants!
This physical stress is bad enough. But what about the mental stress of chronic under-fueling? Not only does an athlete see slower physical recovery while being under-fueled, she also:
Has trouble concentrating during game play
Often feels defeated, irritable, or angry
Loses their mental stamina and desire to push themselves
If your sport is team-based and/or high intensity, this is a recipe for low performance!
2. Tired, Sick and Injured
Putting your body under chronic stress increases your risk of injury.
Every time you train without eating enough to recover, you are just adding to the stress pool rather than helping remove from it! This increases your chances of injury and increases the time it is going to take to recover from any injury you’re currently nursing or will sustain.
It all adds up to you spending more time off the field, court or track nursing injuries. Nothing should stand between you and your best. If you’ve been noticing more strains and pains, and they are lasting longer than they used to, this is your body warning you that you may not be getting what you need to recover.
3. Goodbye, Muscle
When your body is stressed, it releases hormones (chemical messengers) that help direct the rest of the body’s response to the situation. When stressed, the types of hormones released are typically catabolic, meaning they break down tissues like muscle.
In response to a stress like strength training, muscle breakdown is good. This breakdown paves the way for adaptation. But to actually get in an anabolic state that allows us to get faster, fitter and gain more muscle mass, we need to provide our body with the macronutrients it needs to repair the microscopic tears in our muscle fibers.
But if you don’t eat enough to allow your body to properly RESPOND to this stress, you deprive it of the building blocks and energy it needs to create improvement. Thus, your workouts are no longer building your body up. Even couch potatoes will lose weight when they eat under their energy demands. This is because eating under your energy demands forces your body to find fuel within itself to burn. When done right, this means turning mostly to fat. But when chronically under-fueled and overworked, it also means burning lots of muscle!
4. Not Losing Fat!
The science is clear. To lose mass, you need to be in a caloric deficit. This means burning more energy than you are taking in.
But when you don’t eat enough calories over an extended period of time, your body kicks into survival mode, as we discussed earlier. Your body eventually adapts to the current state of decreased energy supply and figures out how to survive on that supply without continuing to break down tissues to make up for the deficit.
This adaptation of a slower metabolism is your body’s way of surviving and protecting the tissues (including the fat stores) it already has! Your body is smart, and it knows if you are not supplying it with enough energy, it better start conserving the stored energy it already has.
Not eating enough for too long means that you could see the very opposite effect of what you want in your body. Chronic under-eating is a stressor to the body. Stress hormones, like cortisol, increase the visceral storage of fat cells around your stomach, waist and thighs.
When you are chronically stressed, eating more signals to your body that this “survival mode” is no longer necessary. This decrease in stress via increase in food allows your metabolism to recover. A recovered metabolism is a fancy way of saying you will be able to burn more energy both at rest and during any activity.
Simply put, by slowly introducing more food, your body gets out of survival mode and begins to operate in a more optimal manner—a manner where making the changes you want to see in your body again become possible.
Long story short, if you’re training hard but notice several of the following:
Not seeing the gains you want
Have plateaued or declined in your training progress
Regularly feel fatigued, irritable or defeated
Have noticed a loss in muscle definition
Have noticed a loss or dysfunction in menstruation
…it’s time to reconsider your nutrition. Now, let’s talk about how a maintenance diet can help you bounce back.
Do I Need to ‘Reset’ My Metabolism?
No, because you can’t “reset” a metabolism. However, you can help it run smoother by reducing stress.
If you’ve been under-fueled for too long, you need to alleviate some stress.
This doesn’t mean bringing home an extra large pizza and pairing it with a side of Ben & Jerry’s for a few nights in a row (though some indulgence is perfectly healthy and fine). Introducing too many calories too quickly can promote fat gain, so what we don’t want to do is suddenly add 1,700 calories to your daily intake.
What we do want to do is bring your body out of survival mode slowly by:
Gradually increasing caloric intake
Increasing the frequency of your eating (especially if you’ve been skipping meals!)
Maintaining a balanced macro ratio matched to your activity level
When the body begins to recognize…
“Hey, I’m actually going to be fed on a regular basis!”
…it lowers production of stress hormones, increases the metabolic rate of every process your body performs, and allows you to finally recover and improve!
More calories in equals less stress, less stress equals a faster metabolism, and a faster metabolism equals more total calories burned. Science for the win!
Chronic under-fueling shortchanges your potential and your overall well-being. But once you’re back in a state where your body is healthy enough to change in meaningful ways, how do you keep it there?
The Fully Fueled Female Athlete
High performing athletes know: Meal plans aren’t a “set it and forget it” thing.
Your nutrition needs change with the seasonality of your sport, your current level of activity, and your future goals—just like your training regimen!
How do you know if you’re eating enough?
There are a few formulas that can give you an estimate of your dietary requirements.
One popular one is the Harris-Benedict Equation. The exact formula is outlined here. Although these formulas might get you in the ballpark of your daily calorie burn, the problem is this: these equations are only an estimate.
The best thing an athlete can do is get set up with a nutrition coach who takes into account all of the variables of your athletic performance.
Such variables include:
Your current activity levels, by day. This might mean having a meal plan that changes day to day, whether you are resting, training or performing.
Your body composition
A lot of female athletes sacrifice their performance in pursuit of the body aesthetics they believe society values. This narrow body type is simply unrealistic and quite honestly, at odds with being a strong, high-performing athlete.
However, with the right guidance on your macronutrient ratios that are dependent on your activity levels, not only will your performance improve, but your body composition will reflect this improved performance!
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Any dietary restrictions you have
If you’re an athlete with dietary restrictions, it’s critical for you to be working closely with a nutrition coach who understands the macronutrients and micronutrients that need to be prioritized in your diet. (PS…check out my New Food Pyramid for Female Athletes)
And, most importantly, what you want to achieve!
There are healthy ways to change your body’s composition. But there are no quick fixes: cleanses, meal replacements and detox diets are all a scam. And as we’ve explained in great detail, eating way too little isn’t going to get you where you want, either. If you truly want to reach your performance and aesthetic goals, it takes time, adherence to scientific principles and consistency!
Working with a nutrition coach ensures you are not sabotaging your goals by accidentally committing these all-too-common mistakes!
Under-fueling is a huge problem for female athletes. Society pressures lead us to believe we always need to train more yet eat less. But these ideas simply run counter to science and get you stuck in ruts where you’re exhausted, tired, frustrated and performing poorly. It’s also important to realize that female athletes should not be obsessed with a number on a scale. Focusing more on how your clothes fit and how you’re performing in training and competition is a much smarter approach than basing whether you’ve succeeded/failed entirely on a number on the scale.
If you want to improve your performance and want a body composition to match those goals, it is time to consider if you are eating enough food.
When it comes to fueling for female athletes, often MORE FOOD is going to lead you in the direction of the improved performance and aesthetics you’re striving for!
Why can't I lose my stomach weight?
You're Into the Wrong Foods
1/12
Unhealthy eating is the biggest driver of big bellies. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados.
Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.
You're Just Too Into Food
2/12
That under-skin belly fat (called subcutaneous) and the fat under your abdominal muscles and around vital organs (called visceral) need to go. Visceral fat makes cardiovascular disease and diabetes more likely. It can also lead to high blood pressure and more. Eating too much is at least partly to blame for that flab. Limiting your portions can keep visceral fat down.
You're Smoking
3/12
We all know the dangers of smoking. Add this to the list: One study showed that it leads to more abdominal and visceral fat. So if you needed one more reason to quit, you have one.
You're Stressed
4/12
When the stress hormone cortisol goes through your body, fat takes residence in your belly. Talk to your doctor about how to handle your stress. Exercise can help ease it. Meditate. Do yoga. Put together a good support system. Talk to a mental health professional if you need it.
You're Not Exercising Enough
5/12
Nobody said shedding belly fat was going to be easy. If your gut is stretching the tape measure too much -- for men, that's more than 40 inches around the waist, and women, more than 35 -- you need moderate physical activity (like walking) for at least 150 minutes a week, or vigorous (running) for 75, and strength training at least twice a week. Check with your doctor first before starting any exercise program.
You're Doing the Wrong Exercises
6/12
Those sit-ups aren’t enough. You also need weight training to build muscle. More muscle means more calorie burning.
That said, if you can only do one exercise, choose aerobic exercise (like walking or running). It works best for burning fat. Make it a habit, and slowly ratchet up the intensity to get the results you’re after.
You Like Beer
7/12
It's not just beer and the carbs in beer that make that beer belly pop. All alcohol has calories. If you take in too many calories -- especially if you're not exercising and eating well -- you're going to pack on the pounds. If you drink, remember to do it in moderation.
Sports and Energy Drinks Fill Your Fridge
8/12
Sports drinks can have a lot of sugar. That brings calories. If you drink too many of these, you're setting yourself up for weight gain that might end up around your beltline. Cut back on sugary, high-calorie drinks. That means energy drinks and non-diet sodas, too.
You're Not Drinking Enough Water
9/12
Studies show that drinking more water can help you lose weight. Choosing H2O instead of sweetened drinks means fewer calories. That can help you trim that belly fat. It’s also the only beverage that can hydrate without adding sugars or other compounds.
Genetics
10/12
Yes, your family tree affects your chances of obesity. It also has a say in where you store fat. Still, there is hope. Striking the right balance between how many calories you take in (your diet) and how many you burn (through exercise) can help keep you from gaining weight, despite your genes.
You're Not Sleeping Well
11/12
Those nighttime raids on the fridge are diet killers. Not only that, if you're not sleeping, you're jump-starting stress hormones. Those encourage your body to keep fat.
Learn good sleep-time habits, like:
Put down the phone.
Turn off the laptop.
Go to bed at the same time each night.
Avoid alcohol before bed.
Get your exercise.
You're Obsessed With the Scale
12/12
Here's some good news: You might be losing that belly fat and not even realize it. If you're eating well and exercising right, remember that how your clothes fit -- measured by your waist size -- is more important than what the scale says. If that waistband is less snug, you may have replaced some belly fat with muscle.
How can I lose weight fast?
People strive to lose weight for myriad reasons, and many fall into the fad diet trap promising real results fast. While there are certainly ways to accelerate your weight loss efforts, it’s important to understand that shedding pounds too quickly can actually backfire.
Like so many parts of life, safe, successful and sustainable weight loss is more about the journey and less about a scale-based destination and rapidly approaching deadline. Read on for expert advice on the best ways to lose weight—and keep it off.
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Why Losing Weight Fast Isn’t the Best Goal
Though the allure of the “lose 5 pounds in a week” diet myth is strong, there are many reasons why speedy shedding may actually work against your best weight loss efforts.
First, when people lose weight rapidly, especially via fad or crash diets, they are typically unable to maintain it because the weight they lose is often more muscle mass and water and less fat mass compared to people who lose weight gradually.
“Maintaining lean muscle is important in weight loss because it plays a key role in metabolism,” says certified health coach and author of Sugar Shock and Beyond Sugar Shock Connie Bennett. “Muscle helps you burn more calories. But when you lose weight too quickly, you lose muscle and your body slows down calorie burning. Fast weight loss can even cause permanent slowing of metabolism.”
Rapid weight loss often leads to the dreaded yo-yo weight cycling many chronic dieters experience. In fact, a study of former contestants on NBC’s weight loss television show “The Biggest Loser” found the more pounds dropped quickly, the more the participant’s metabolism slowed. The study also found that the contestants regained a substantial amount of their lost weight in the six years following the competition.[1]
Another Australian study of 200 participants in The Lancet found that while dieters in the study lost the same amount of weight, the group that lost weight slowly lost 10% more body fat and 50% less lean muscle than the rapid weight loss group[2].
Further compounding the issue, when people lose weight rapidly, appetite often increases as metabolism decreases, making it almost impossible to keep the pounds off. A study in Obesity reports our bodies prompt us to eat 100 calories more per day for every pound lost[3].
Popular fad diets also very often result in nutrient deficiencies. “And rapid weight loss—especially when you cut carbs—is often largely water,” says registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife. “What’s more, if daily calories are low, the body may also use muscle mass as fuel, further reducing metabolism, as muscle mass is metabolically active.”
The bottom line: Shedding weight sensibly is the way to go. Experts usually say a safe rate is losing around half a pound to 2 pounds a week. With that goal in mind, here are some tried-and-true ways to drop pounds and keep them off for good.
15 Expert-Backed Tips for Safe and Sustainable Weight Loss
1. Implement Long-Term Lifestyle and Behavior Changes
When trying to lose weight, ban the word “diet,” suggests Albertson. Dieting can be unpleasant and make you hungry, so you constantly think about food, which is exactly what you don’t want when trying to lose weight. Instead, she recommends thinking of weight loss as a part of getting healthier and concentrating on taking care of your body first.
“Weight loss is complicated and you don’t have total control over the number on the scale, but you do have control over what you eat, how much you move and other factors that impact weight, such as stress and sleep,” says Albertson. She suggests setting SMART—specific, measurable, achievable, relevant and time-sensitive—goals and rewarding yourself when you hit them.
2. Focus on the First 5% to 10%
Instead of saying, “I need to lose 25 pounds,” and overwhelming yourself with what seems like an impossible goal, look toward the health benefits that can come from even modest weight loss.
“Set smaller, achievable targets,” suggests Bennett. “Losing only 5% to 10% of your total body weight (TBW) can greatly improve your health and lower your risk for illnesses, such as type 2 diabetes, stroke, cardiovascular disease and certain types of cancer.”
3. Reduce Your Intake of Ultra-Processed Carbs and Sweets
A study in the Journal of the American Medical Association reveals what you eat is most important for weight loss[4]. The pounds will come off more quickly if you improve the quality of the foods you ingest.
“One of the healthiest ways to shed weight is to reduce your intake of sugar and rapidly metabolized carbohydrates,” says Bennett. “In particular, you want to cut out or drastically curtail your intake of high-glycemic-load foods, such as sugary snacks, processed carbs and soft drinks. When you avoid or cut back on French fries, chips, crackers and the like, you’ll speed up your weight loss.”
4. Eat More Plants
Research shows a plant-based diet not only promotes weight loss, but is also easier to stick to than a low-calorie diet[5]. Plus, it’s nutrient dense and has numerous health benefits.
“Produce supports weight loss because it’s rich in fiber and water, which are both calorie-free yet take up space in your stomach so you feel full,” says Albertson. In fact, a Brazilian study found a direct correlation between increased fruit and vegetable consumption and enhanced weight loss[6].
Albertson suggests aiming to consume five daily servings of produce to start and working up to seven to nine servings a day. “Start your day with a green smoothie, have a salad or cut up vegetables with your lunch and eat fruit for snacks and desserts,” she says. “For supper, have more stir frys, incorporate veggies into your pasta dishes and stir them into soups.”
5. Pump Up Your Protein
Increasing your protein consumption can help reduce appetite and help prevent the loss of muscle mass.
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“Eating around 25 to 30 grams of protein—two scoops of protein powder or 4 ounces of chicken breast—per meal can improve appetite control and manage your body weight,” says Dr. Albertson. “The best way to do it is to make sure you have one serving of high-quality protein per meal.”
Albertson also says women older than 50 need significantly more protein (1 to 1.5 grams per kilogram of body weight daily) than men and younger women (who require .8 grams of protein per kilogram of body weight daily). “Women need more protein after 50, especially as they approach menopause, because decreases in the hormone estrogen result in a loss of skeletal muscle mass, strength and regenerative capacity,” she explains.
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6. Drink More Water
Research shows drinking more water is associated with weight loss independent of diet and exercise[7]. Ample water intake can help increase satiety and combat sugar cravings. Water is also necessary for lipolysis, the body’s process of burning fat for energy.
“I suggest following the eight by eight rule—8 ounces of water eight times throughout the day—for a minimum water intake recommendation,” says Florida-based celebrity trainer Jordan Morello who works for the fitness platform Sweat Factor. “My clients are usually surprised once they add this [rule] into their own routine [by] how much this simple thing can curb cravings and leave you more satiated throughout the day.”
Another water trick? Try drinking two cups of water before each meal. Studies have shown this simple move can increase weight loss as well[8].
7. Eat a Well-Rounded Breakfast
Breakfast skippers, listen up. If you’re trying to lose weight, skimping on morning fuel is not the way to go. In fact, studies consistently show skipping breakfast is associated with overweight and obesity[9].
Additionally, a study in the Proceedings of the Nutrition Society found people who don’t eat breakfast tend to have poorer quality diets overall, and they skimp on nutrients, such as vitamin D, calcium and iron.
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But not just any breakfast will do. “To think more clearly, perform more efficiently and be in better moods, you want a well-rounded, blood-sugar-balanced first meal of the day with ample protein, healthy fats and what I call quality carbs like fresh berries,” says Bennett[10].
8. Stand Up and Move More
One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis (NEAT)—the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned.
Or try to stand more than you sit. Studies show that simply replacing sitting with standing leads to a greater daily energy expenditure, which directly translates into more calories burned and ultimately pounds shed[11].
For example, if you weigh 160 pounds and alternate sitting and standing, you can burn approximately 35 additional calories an hour—an extra 280 calories a day, 1,400 calories a week and about 70,000 calories a year.
“Set a timer on your phone, Fitbit or computer to remind you to get up and move around every hour,” says Albertson. “You’ll burn more calories and may lower your blood sugar and risk of heart disease.”
9. Hit the Weights
Muscle burns more calories than fat. So how do you build more muscle? Strength training.
Adding resistance training to your weight loss plan is a smart idea not only because of the calories you’ll burn while working out, but also because of the “afterburn effect.”
Known as excess post-exercise oxygen consumption, EPOC reflects how long oxygen uptake remains elevated after exercise in order to help muscles recover. This elevation boosts metabolism both during and after strength training sessions.
And the more muscle you add to your frame, the higher your resting metabolic rate (RMR). Your RMR determines how many calories your body needs to function at rest. The greater your RMR, the more you can eat and not gain weight.
“While cardiovascular exercise is often emphasized, strength training is key for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass—which burns calories—declines at a rate of 1% to 2% per year,” says Albertson. “Strength training can slow down muscle mass decline.”
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10. Don’t Go Overboard
Cutting calories too drastically or working out 24/7 may actually backfire when it comes to weight loss. Most people think shedding pounds requires draconian measures to get results, but allowing yourself adequate recovery time is more productive.
“Many people, when they get frustrated that they haven’t lost weight, will double down on the stressor (i.e. catabolic phase) that they are doing,” says certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California. “For example, they’ll run extra miles, double up on the amount of time they spend at the gym and/or eat less food. However, all of the results we desire from doing the above things actually occur during the anabolic recovery phase.”
During the anabolic phase, the body builds muscle mass and loses fat mass while recovering from the stressor, explains Darnbrough. So, instead of pushing yourself to a breaking point, which ends up leading to overtraining and diminished results, put as much energy into rest and nutrition as you do into workouts. “To create sustainable results, try to balance your ratio of stress to recovery,” says Darnbrough.
11. Check in With an Accountability Partner
Sometimes losing weight can feel lonely, but you don’t have to do it all by yourself.
Research shows being accountable works. In one study, two-thirds of participants who joined a weight loss program with friends maintained their weight loss for six months after the meetings ended, compared to just a quarter of those who attended on their own[12]. Of course, many organizations also suggest having a sponsor or champion on your path to weight loss.
“One of the best ways to consistently eat better and shed weight steadily is to check in every day with an accountability partner,” suggests Bennett. “Your accountability partner doesn’t need to be your bestie, favorite co-worker or partner. Just find someone with similar weight loss goals. You don’t need to talk every day, either. Just text each other to share that you’re eating healthy foods and staying on track. If you’re tempted by junk foods, you can lean on your partner, too. That’s when you may want to call them.”
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12. Watch Less Television
Couch surfers wanting to lose weight should turn off the TV—in fact, the more television people watch, the more weight they gain.
One study that collected data from more than 50,000 middle-aged women over six years found that for every two hours the participants spent watching television each day, they had a 23% higher risk of obesity and a 14% higher risk of developing diabetes[13].
Excess television watching is correlated with extra pounds primarily because it’s a sedentary activity that often also leads to mindless eating. So, turn it off or maybe change the channel to an exercise program instead.
13. Reconnect With Your Satiety Cues
Speaking of mindless eating, you can reprogram your brain for weight loss by tuning back into your body’s natural “I’m hungry” and “I’m full” cues.
“Dieting combined with eating on the run or while multitasking—driving, watching TV, playing with your phone—can really disconnect you from your natural signals of hunger and satiety,” says Albertson. “Plus, as children, we also learned to clean our plates rather than eat until satisfied.” Add the fact that portion sizes have grown significantly—as much as 60% for things like snack foods— and the result is consistent overeating.
“Instead, try to eat when you’re hungry and stop when you are satisfied rather than stuffed,” says Albertson. “Instead of tracking your food, try tracking how hungry you are before, during and after meals to get back in touch with these signals.”
14. Get More Sleep
Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies show that poor sleep is associated with weight gain and other health disorders. When researchers analyzed 16 years’ worth of data on 68,183 middle-aged American women, they found those who slept no more than five hours per night were 15% more likely to have obesity compared to those who slept seven hours a night[14].
Insufficient sleep may also affect the production of appetite-regulating hormones ghrelin and leptin, which can lead people to feel hungrier throughout the day. Additionally, poor sleep increases cortisol and can result in harder-to-lose body and belly fat.
“Most of us can’t control what time we have to get up, but we can control when we go to bed, so counting back seven to nine hours from the time you have to wake up is a great tip,” says Darnbrough. “I also encourage the 3-2-1 rule, which means stop working three hours before bed, stop eating two hours before bed and stop digital stimuli one hour before bed to improve your deep sleep and REM.”
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15. Find Non-Edible Substitutes for Self-Soothing
There’s a reason it’s called “comfort food.” However, emotional eating can quickly derail all weight loss efforts.
“When you feel stressed, which raises cortisol levels, rather than reaching for food to feel better—since eating triggers the release of the feel-good neurotransmitter dopamine—raise levels of oxytocin, the love hormone, either by soothing touch, playing with a pet or getting a hug,” suggests Albertson.
Animal studies have found oxytocin reduces calories consumed and has positive effects on metabolism[15]. A small human study also found that giving men oxytocin over an eight-week period promoted weight loss[16].
“While more research is needed to understand exactly how increasing oxytocin can impact weight and appetite, if you’re experiencing difficult emotions, a self-compassion break will allow you to give yourself the care you need so you will be less likely to eat,” says Albertson. “Remember the acronym ‘HALT,’ which stands for hungry, angry/anxious, lonely and tired. If you are physiologically hungry, eat. If you are experiencing difficult emotions, ask, ‘What do I need?’ and give yourself what you truly need. If you’re not hungry, it isn’t food.”
What conditions make it difficult to lose weight?
You’re following a healthy weight-loss plan and paying attention to diet, exercise, adequate sleep, and proper supplementation. Yet your weight remains the same. But there are medical conditions that make it difficult to lose weight.
Often when this happens, there’s a hidden culprit such as stress or prescription medications. Or perhaps you’re eating foods with hidden forms of sugar. Sometimes, though, stubborn weight that won’t go away is the result of underlying medical conditions that affect various systems throughout the body. If your body’s internal processes aren’t functioning correctly, that can have a widespread impact on other bodily functions — including your ability to lose weight.
If you think you may have any of these conditions, talk to your doctor about how to better manage them so you can get your weight loss on track.
1. Inflammation and cellular damage
Inflammation is an essential function of the body for fighting infections and healing injuries. Chronic inflammation, however, is a dangerous health condition that can be caused by environmental or dietary factors such as prescription medications, smoking, air pollution, and certain foods, including sugar, wheat, and dairy. Chronic inflammation can lead to cellular damage, which in turn impairs normal functioning throughout the body. Both the inflammation and cellular damage need to be addressed in order for weight loss to take place.
2. Hypothyroidism
The thyroid gland produces several hormones that regulate processes throughout the body. In many people, the thyroid is either overactive (hyperthyroidism) or underactive (hypothyroidism). If your thyroid is underactive, it may not be producing enough thyroid hormone, which is needed to keep cells functioning throughout the body. If your thyroid slows down, then everything else slows down — including your metabolism. It can be very difficult for people with hypothyroidism to lose weight. They may also experience fatigue, sluggishness, difficulty concentrating, depression, muscle pain, and severe PMS.
3. Chronic stress and depression
Stress triggers the release of a hormone known as cortisol, which influences many processes throughout the body. If you are living with chronic stress, anxiety, or grief, the result is often high, prolonged levels of cortisol, which can lead to health issues such as a depressed immune system, elevated blood pressure, and increased abdominal fat. Chronic stress and depression also often lead to emotional eating, which in turn causes weight gain.
4. Cushing’s syndrome
Elevated levels of cortisol in the body for an extended period of time can also lead to Cushing’s Syndrome, which is characterized by weight gain, especially in the face and upper body, as well as acne, lethargy, high blood pressure, sleep problems, and irregular periods. Cushing’s Syndrome occurs more often in women than in men, particularly in women between the ages of 25 and 40.
5. Syndrome X
Weight gain is often inevitable for those suffering from Syndrome X, which refers to a group of health conditions that seem to be related to insulin resistance. When your body doesn’t respond well to insulin, it affects the function of other hormones throughout the body, including those that help control your metabolism.
6. Polycystic ovary syndrome (PCOS)
PCOS is the result of a hormonal imbalance. Symptoms may include acne, excessive facial hair, irregular menstrual periods, thinning hair, difficulty getting pregnant, and unexplained weight gain. Although there is no cure for PCOS, it can often be managed through lifestyle factors such as a healthy diet, exercise, and weight management. Keeping PCOS under control helps lower the risk of infertility, heart disease, and uterine cancer.
7. Hormonal changes
The only thing constant about hormones in a woman’s life is that they change. Three of the most notorious periods of hormonal change are puberty, pregnancy, and menopause. If you’re experiencing symptoms of menopause, these natural hormonal changes may make it more difficult for you to shed excess weight.
If you are experiencing any of these issues, it’s important that your wellness and weight-management program have the proper medical oversight. At Garcia Weight Loss and Wellness Centers, our medically supervised weight-loss programs are designed to help identify and manage the underlying health issues that can make weight loss difficult. Request a free consultation to find out how the experts at Garcia Weight Loss and Wellness Centers can safely guide you on your weight-loss journey.
Will I lose weight if I stop eating?
For the past 12 years, Dr. Steve Mount hasn’t eaten on Tuesdays, Thursdays and Saturdays. Those days are earmarked for fasting.
In 2004, he read a study about how intermittent fasting, at least in mice, led to a longer life. The research was compelling enough to give it a try. The University of Maryland geneticist says he was slightly overweight at about 180 pounds. Within six weeks, he lost 10 pounds off of his 5’11″ frame.
“What led me to take it up was that it was doable. What kept me doing it was the response — it did improve my stability, my ability to remain focused throughout the day, my insulin response,” he told Global News.
“It’s not a crash diet. It’s something that’s sustainable.”
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Intermittent fasting, which calls for 12 to 24 hours of skipping meals, used to draw controversy because it seemed extreme. But scientists who study fasting say it’s now widely accepted as a weight loss and weight maintenance tool that works in the short-term and as a lifelong lifestyle.
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Dr. Krista Varady remembers presenting her research on fasting a decade ago. While the University of Illinois at Chicago professor’s results showed fasting was promising, they weren’t well received.
“Doctors and dietitians used to be very against this diet and I’d present and people would have a lot of problems with it. They thought about safety issues, the drop on metabolic rate, and the effect on eating disorders,” she explained.
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Fasting is undergoing a renaissance, though.
“People are gaining a lot more confidence in it because the science is behind it. It’s working and it’s not harming people in any way. Clinicians are way more positive about it,” Varady told Global News.
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Her over-decade-long tenure in academia has put alternate day fasting — she calls it Every Other Day Diet — to the test in many ways.
READ MORE: This food will make you feel fuller if you’re trying to lose weight
In short-term studies, she learned that those who fast for a day don’t binge the next day at all. At most, they’d eat about 10 to 15 per cent more calories once they broke their day-long fasts. Despite a slight increase, the calorie reduction was still enough to see weight loss.
In other trials, volunteers had lower LDL cholesterol and triglyceride levels, their blood pressure and insulin levels improved, and they gained protection against heart disease and diabetes risk.
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Journalists wondered if volunteers had energy to work out. In 12 week studies, those fasting were tasked with exercising whenever they wanted three times a week — turns out, many chose to exercise on their fast days over their feast days.
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“It didn’t matter because people felt this boost of energy. They didn’t have a problem with exercising,” Varady explained.
READ MORE: Follow this one tip if you’re trying to lose weight, study suggests
(On her fasting methodology, patients are allowed to eat one 500-calorie meal a day. If exercise is worked into the equation, Varady recommended saving the meal for a post-workout refuelling. The ideal meal is two chicken breasts — about 50 to 70 grams of protein — on a bed of salad and vegetables because it’s rich in protein, fibre and nutrients, she advised.)
Alternate day fasting was within reach for obese volunteers, too. All groups had difficulty with irritability and hunger pangs during the first few tries, but those feelings dissipated within 1.5 weeks, she said.
It didn’t matter if volunteers were on high-fat or low-fat diets, too. Another study of hers revealed that those on a high-fat diet cheated less and lost a bit more weight than their low-fat counterparts.
How much people lose on an intermittent fast depends on their height and weight. Varady says it’s about one to three pounds of weight loss, while those who weigh more lose up to five pounds.
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READ MORE: Will the Paleo diet make you fat? Why this controversial study is angering diehard supporters
Brad Pilon, the Canadian author of Eat Stop Eat, says weight loss is about 0.5 pounds of true body fat. Initial weight loss may seem steep because of water weight.
“On a day you don’t eat for 24 hours, you’re guaranteed to be losing a third or half a pound of non-water weight that’s mostly from body fat,” Pilon told Global News.
“The truth is intermittent fasting is a way to create slow, steady weight loss.”
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Varady said her findings point to people losing up to 90 per cent of fat from fasting while people who reduce calories and slowly lose weight shed about 75 per cent of body fat.
In Pilon’s fasting model, dieters don’t go cold turkey for an entire day if it doesn’t fit their schedule. Instead, they can start after any meal, and aim for anywhere between 12 to 24 hours. Pilon fasts at least once a week and it’s helped him lose 20 pounds and maintain the same weight he had in his university days — a lean 175 pounds, he said.
READ MORE: 9 diet and weight loss mistakes you’re making
Your body runs off of burning food you just ate as fuel but once that food is tapped out, it’ll turn to your fat reserves, Pilon explained.
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“The whole purpose of body fat is to be able to burn it when food supply is scarce,” he said.
Fasting has deep roots in evolution, religion and in plenty of cultures that relied on its health benefits for centuries, according to Dr. Mark Mattson, chief of the U.S. National Institute on Aging.
“The way we eat now is built around three large meals a day plus snacks…but we’re geared genetically for going extended periods of time without food and functioning well. If our brains and bodies didn’t function well we wouldn’t have survived,” Mattson said.
He’s been studying fasting since 1996. He hasn’t had breakfast in 35 years and takes up skipping a meal nearly daily in his fasting routine.
“There’s more than one physiological effect on fasting that seems to be good for health,” Mattson told Global News.
In his research on mice, he found that having them fast every other day extended their life expectancy by 30 per cent.
READ MORE: 6 misconceptions about nutrition and healthy eating
When Mattson toyed with factors, such as memory loss and heart health, the mice who were on fasting regimes were much more resilient in staving off disease.
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In preliminary findings Mattson is combing through now, he found that fasting rodents that had cancer and were on chemotherapy garnered better results in killing cancer cells compared to their peers.
Varady’s findings in mice found that fasting reduced cancer risk overall, too.
I Drank ONLY Water for 3 Days! Here's What Happened!
The good news for those trying to lose weight is fasting – if incorporated into your lifestyle regularly – doesn’t equate to yo-yo dieting, Varady says.
In a year-long study, she had dieters on alternate day fasting lose nine per cent of their body weight over six months. In the subsequent half of the trial, the group maintained their new weight.
The experts promise fasting is feasible, too. For Pilon, a 24-hour timeframe is easier to adhere to rather than a months-long attempt at logging meals in a food diary and counting calories.
“Once you’re done it, you’re done. It’s a positive reinforcement so it’s a different approach to calorie restriction,” Pilon said.
“Psychologically, it’s easier to focus on a few days a week than having to worry about counting calories at every meal,” Mattson said.
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Tips: If you’re thinking of taking up intermittent fasting, the experts have these tips:
Drink eight to 12 glasses of water: A majority of our water sources comes from food, so on fast days, load up on water, Varady says. If you’re dealing with headaches or migraines, it could be from lack of hydration. Tea and black coffee are safe bets on fast days.
Pick a busy day: If you’re sitting at home with nothing to do, you’ll have food on your mind the entire day, Pilon says. Choose a day where you’ll be social or have projects on the go so you may be too busy to clue in that you’ve missed a meal.
Your feast days shouldn’t be treat days: Pilon breaks has fasts by going back to his regular routine — he grabs Tim Hortons, he’ll have a sandwich for lunch and dinner with his family. Your non-fasting days shouldn’t be cheat days where you overindulge on junk food.
Don’t fast if you’re dealing with other health issues: Varady says fasting isn’t a good idea if you have a history of binge eating, or other eating disorders. If you’re pregnant, diabetic or have low blood pressure, you should consult with your doctor before considering a fast, too.
What meal should I skip to lose weight?
Skipping breakfast and other meals is one behavior studied as a factor influencing weight outcomes and dietary quality. Based on evidence that skipping breakfast reduces total daily caloric intake, some weight-loss recommendations include skipping breakfast (i.e., intermediate fasting) as one strategy to use. USDA's Economic Research Service (ERS) research suggests that while skipping meals can cut calories, this may also reduce diet quality.
USDA and other Federal agencies engage in nutrition education efforts to improve U.S. diets. ERS researchers investigated how skipping meals—breakfast, lunch, and dinner—affects calorie intake and diet quality among U.S. adults to see if this action conflicts with these education efforts and nutrition advice. Along with dietary effects, if the decision to skip a meal is widespread and sustained, there could be economic implications for agricultural producers, food processors, and others in the food supply chain.
The researchers used 2 days of food intake data for U.S. adults from the National Health and Nutrition Examination Survey (NHANES) for 2007-16. These data capture detailed information about the types and amounts of food consumed in 2 non-consecutive days, as well as when each food was eaten and if it was part of a meal or a snack. The researchers used the Healthy Eating Index (HEI), which is a measure of how well a person’s diet conforms with recommendations in the Dietary Guidelines for Americans, to gauge diet quality on each day. The HEI is made up of 12 dietary components encompassing food groups (fruit, dairy, whole grains, etc.) and dietary elements (fatty acids, empty calories, sodium, etc.). The HEI sums to a maximum total score of 100, with a higher score reflecting better diet quality. The score includes nine adequacy components—eight food groups and fatty acids—where higher consumption raises scores. The other three are moderation components—refined grains, sodium, and empty calories—with higher scores reflecting lower consumption and therefore, better diet quality.
Using the 2 days of intake for each survey respondent, the researchers used a statistical model that allowed them to control for individual characteristics that do not change between the 2 days (e.g., demographic variables and unobserved food and eating preferences). What remains are variables that may differ between the 2 days (e.g., the types and amounts of foods consumed and number of meals eaten), allowing the researchers to estimate how changes in day-to-day eating patterns (skipping a meal) affect the calories consumed and diet quality.
The results show that skipping a meal reduced daily caloric intake between 252 calories (breakfast) and 350 calories (dinner). However, skipping breakfast or lunch decreased diet quality by about 2.2 points (about 4.3 percent), while skipping dinner lowered diet quality by 1.4 points (2.6 percent). The dietary components affected by skipping each meal differed:
Skipping breakfast or lunch reduced the HEI component scores for fruit, whole grains, dairy, and empty calories;
Skipping lunch also lowered component scores for vegetables and seafood and plant proteins; and
Skipping dinner reduced component scores for vegetables, greens and beans, dairy, protein food, and seafood and plant proteins, and empty calories.
Out of all three meals, skipping dinner reduced daily calories the most while lowering diet quality the least.
What part of the body loses weight first?
Do you know the answer?
Do you know the answer?
Weight gain is a common area of concern for people of all age groups. Be it, men or women, everyone wants to shed unhealthy weight from the body to live a healthy life. Everyone carries fat in different parts of the body. Some have large bellies, others want to reduce their thighs fat or waistline. But we all know that target weight loss is not possible at all. You cannot do one workout with a motive to lose fat from your concerned body part. Only if you follow a healthy diet and perform intense exercises you will be able to see the difference in your overall body weight after some weeks. But have you ever wondered where does your body lose weight first?
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02/7What part of your body will lose weight first?
What part of your body will lose weight first?
Where in the body you will lose weight first depends on your genes. Your focus might be to lose your belly fat first, but this is not in your control. Human is a complicated creature, so it cannot be clearly said where you lose or gain weight. But in most of the cases, the first place you put on the fat is generally the last place it comes off from. If your arms have gained fat recently, then you lose that fat first from there once you start exercising and following a healthy diet. If you have a pear-shaped body frame than you might just get smaller in size, but will retain the same frame of the body. But remember the fat cells do not disappear, if you will increase your calorie intake you will again gain weight.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
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03/7Why women hold onto hip weight
Why women hold onto hip weight
Women have larger hips, buttocks, and thighs as compared to men, which supports pregnancy and childbirth. These particular areas contain a large number of fat cells and it is usually hardest for women to lose weight from these areas.
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04/7Why is it harder for women to lose weight
Why is it harder for women to lose weight
As compared to men losing weight for women is much harder, at least in the beginning. Even if both of them weigh the same and follow the same exercise and diet routine, women will have to put more effort to lose fat due to several biological factors.
Muscle mass: Men have more lean muscle which helps them burn calories faster than women.
Hormones: The presence of more testosterone hormones help men to lose fat faster. Women have more estrogen and less testosterone, which is a little disadvantageous when it comes to weight loss.
Body fat: Studies suggest that women have between 6 per cent to 11 per cent more body fat than men, which help them during pregnancy.
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05/7How to burn fat effectively
How to burn fat effectively
The most effective way to lose weight is by reducing your calorie intake. You have to create a calorie deficit by consuming 500 fewer calories every day. After seven days you will be able to lose 500 grams. Apart from this, you need to stay active and exercise daily for 30 to 60 minutes.
What can I drink before bed to melt body fat?
Weight Loss: Have these drinks to lose weight
Weight Loss: Have these drinks to lose weight
People often overlook their sleep pattern when trying to lose weight, but it is an integral part of the weight loss process. Poor quality of sleep can lead to acute symptoms like irritation, emotional eating, insulin issues, and even weight gain. So, it is an absolute necessity to get some good slumber at night when you are trying to get into a good shape. It is equally important to take care of what you brew before going to bed because even the smallest act counts when you are on the most daunting task of weight loss. It is not advisable to have beverages like tea and coffee as it can interfere with your sleep patterns. But there are some drinks that actually help you to build muscles, improve your blood sugar level and burn fat when had before bedtime.
It is time to include these 5 beverages in your diet to drop your weight effectively:
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02/6Milk
Milk
A glass of milk before going to bed is good for a sound sleep, all thanks to the tryptophan and calcium present in it. Good sleep at night prevents you from overeating the next day. Other than that, milk is rich in casein protein, which slows down the digestion process and helps you to build some muscle while you are in deep sleep at night.
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03/6Grape juice
Grape juice
A small glass of grape juice before hitting the bed will not only improve your sleep quality but will also help you burn fat at night. As per a research published in Cell Reports, insulin secretion at night helps to regulate the body's circadian rhythms. Grapes are also a good source of antioxidant, which changes white fat into brown fat.
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04/6Cinnamon tea
Cinnamon tea
We all know that cinnamon is loaded with numerous health benefits. Antioxidants and anti-inflammatory in nature, this common Indian spice is excellent for losing weight. Having it in the form of tea during bedtime can boost your metabolism. This drink also works as a detox agent and can accelerate your weight loss process. You can add half-a-spoon of honey in it to make it taste better.
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05/6Chamomile tea
Chamomile tea
Brewing a warm cup of chamomile tea is actually sleep-inducing. The tea increases your body's levels of glycine, which is a neurotransmitter that relaxes your nerves. Another positive thing chamomile does is it spikes your core body temperature, which in turn, cools down your system drastically and helps you to fall asleep easily. Just makes sure it is caffeine free.
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06/6Soaked fenugreek water
Soaked fenugreek water
Regular intake of fenugreek water generates heat in the body and manages your weight. It also strengthens your digestive system which is essential for weight loss. But remember to drink it at least half-an-hour before crashing on the bed. Crush some fenugreek seeds and add it to a glass of water. Leave it for 5 minutes, then strain in a cup using a regular tea strainer and consume it.
What's the best fruit to eat in the morning?
Many people believe that breakfast is the most important meal of the day, as it breaks the nighttime fast and kick-starts a person’s metabolism.
However, popular American breakfast foods, such as donuts, pastries, and pancakes, are laden with saturated fat and sugar and contain little protein or fiber.
A healthful breakfast is one that contains nutritious foods that provide energy and make a person feel full, which can help prevent overeating later in the day. In this article, learn about the best foods to eat in the morning.
1. Oatmeal
Eating a healthful breakfast can help deter overeating later in the day.
Oatmeal is a nutritional powerhouse. It contains beta glucan, which is a thick, sticky fiber that helps a person to feel full for longer and may also lower cholesterol.
One study revealed that people who ate oatmeal for breakfast felt fullerTrusted Source and ate less at lunchtime than people who ate cornflakes. This was particularly true in people who were overweight.
Oats are also rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats, which contain more protein and fiber than other types of oats, are a good option because they have a lower glycemic index (GI). A low GI means a person’s blood sugar will not increase as much.
2. Eggs
Eggs are a popular breakfast food. They are nutritious and contain high-quality protein.
Some people think that eggs are unhealthful because of the amount of cholesterol they contain. However, researchTrusted Source has shown that the dietary cholesterol from eggs has only a minor impact on bad cholesterol, or low-density lipoprotein (LDL), in the blood.
A small studyTrusted Source on people at high risk of developing type 2 diabetes or cardiovascular disease found that eating whole eggs and moderately reducing carbohydrate consumption resulted in improvements in blood cholesterol levels. It also reduced waist circumference, weight, and body fat.
3. Nuts and nut butter
If a person does not eat animal products, eating nuts is another excellent way to get enough protein. Nuts also contain antioxidants, magnesium, potassium, and heart-healthful fats.
According to a 30-year-long study in the New England Journal of Medicine, people who consumed nuts seven or more times per week had a 20 percent lower risk of death compared to people who did not eat nuts.
Nut butter is very versatile. People can spread nut butter on whole grain toast, mix it into oatmeal or yogurt, or use it as a dip for fresh fruit.
Healthful kinds of nut butter include:
peanut butter
almond butter
cashew butter
unsweetened cocoa and hazelnut butter
WERBUNG
4. Coffee
Drinking coffee with breakfast is popular due to its caffeine content. Coffee also offers other health benefits due to its antioxidants, which help fight inflammation.
One review from the American Diabetes Association suggests that drinking either regular or decaffeinated coffee could decrease the risk of developing type 2 diabetes.
The researchers also suggested that some components of coffee improve glucose metabolism.
However, adding cream or sugar will reduce the beneficial effects of coffee. It is best to reduce or avoid adding sugar to coffee and choose nonfat or plant-based milk instead of cream.
5. Berries
Frozen berries are as nutritious as fresh berries and are available out of season.
Berries of all kinds, such as blueberries, strawberries, raspberries, and blackberries, are an excellent way to start the morning. They are low in calories, high in fiber, and contain disease-fighting antioxidants.
A study from the American Heart AssociationTrusted Source showed an association between a higher intake of the antioxidants found in berries with a lower risk of heart attack in young women.
Sprinkle berries on cereal, oatmeal, or yogurt, or blend them into smoothies. If fresh berries are expensive or not in season, buy frozen berries, which are just as nutritious. However, it is best to choose frozen berries without any added sugar for optimal health benefits.
6. Flaxseed
Flaxseeds are rich in omega-3 fatty acids, protein, and fiber.
The health benefits of flaxseed include lowering blood levels of cholesterolTrusted Source, improving insulin sensitivity, lowering blood sugar, and even protecting against breast cancerTrusted Source.
People can sprinkle flaxseeds on yogurt or oatmeal, or blend them into smoothies. It is essential to purchase ground flaxseed or to grind the seeds at home, as whole flaxseeds will pass through the body without breaking down.
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7. Greek yogurt
Greek yogurt is another excellent source of protein to eat in the morning. Greek yogurt is thick and creamy and contains more protein than regular strained yogurt.
Greek yogurt is also rich in calcium and contains probiotics that help support a healthy gut and immune system.
People can pair this low-fat, high-protein food with other foods on this list, such as berries or nut butter.
8. Tea
Black, green, and white teas all contain antioxidants, but green tea is probably the most healthful. According to one studyTrusted Source, green tea may help burn fat and promote weight loss.
These teas contain some caffeine but not as much as coffee. Tea can also help a person stay hydrated.
9. Cottage cheese
Cottage cheese is another protein powerhouse. One studyTrusted Source showed that cottage cheese could curb hunger just as efficiently as eggs do.
Cottage cheese is also rich in B vitamins, vitamin A, and calcium. People can eat cottage cheese by itself, or mix it with other savory foods, such as pepper and spring onions, or fruit or nuts.
10. Bananas
Bananas are rich in potassium and make a healthful mid-morning snack.
Bananas are a quick and convenient addition to a nutritious breakfast. They also make a good mid-morning snack to keep hunger at bay.
Is Watermelon Good for Weight Loss?
Bananas contain resistant starch. The body does not digest resistant starch, so it travels through the body unchanged, which helps support digestive health. Unripe bananas contain more resistant starch than ripe bananas, which have more natural sugars.
Bananas are also a great source of potassium, which may support healthy blood pressureTrusted Source in some people. Bananas are great with nut butter or on top of oatmeal or cereal.
Summary
When eating breakfast in the morning, make sure to choose foods that are filling and contain lots of nutrients. Choosing the best foods to eat in the morning can help curb hunger and kick-start a person’s metabolism for the day.
Is melon high in sugar?
Most fruit is naturally low in fat and cholesterol. What’s more, fruit also provides you with essential nutrients such as potassium, dietary fiber and vitamin C. So if you want to live a healthy lifestyle, snacking on fruit is ideal. But some fruits can be relatively high in sugar. Find out more about low-sugar fruits below so you can maintain a balanced, low-sugar lifestyle.
Avocados
It may seem odd but avocados are actually classed as fruits. They contain just 1 gram of sugar on average, so they’re ideal if you’re cutting down on unhealthy foods. Although avocados are low in sugar, they are high in natural fats — which means that they still taste satisfying and nutritious.
Berries
If you want a sweet, healthy treat, most berries will satisfy your cravings. Raspberries, for example, often taste sweet, but they contain just 5 grams of sugar per cup. They’re also high in fibre, so they will help to fill you up too.
Strawberries are also surprisingly low in sugar — at just 7 grams per cup. In addition to this, strawberries contain over 100% of your daily recommended intake of vitamin C, so they’re the ideal healthy snack. Try our simple chocolate-dipped strawberries recipe so you can have an indulgent snack even if you’re avoiding sugar.
Blackberries are also a sound go-to healthy snack. At just 7 grams of sugar per cup, you can enjoy blackberries without worrying too much about your sugar intake. They’re also packed with antioxidants and fibre, so they’re full of goodness that will keep you feeling full and happy until your next meal.
Other enticing low-sugar berries you can try include blueberries, boysenberries, fresh currants, gooseberries, loganberries and cherries. Cranberries are another tasty low-sugar berry that you can add to healthy meals, but if you’re making cranberry sauce remember to make it with good quality, healthy sweeteners. Pre-made sauces like this often contain high amounts of sugar — so it’s best to avoid them when possible.
Melons
Most melons are low sugar, too. Cantaloupe and honeydew melons are especially sweet and delicious, even though they only contain 8g of sugar per 100 grams. Watermelon can also be a tasty and refreshing snack, but it is surprisingly high in sugar. With 18 grams of sugar in an average wedge of watermelon, it’s one of the most sugary fruits you can eat.
Rhubarb
Rhubarb is surprisingly low in sugar — with just 1 gram of sugar per 100 grams — it’s a sensible alternative to other high-sugar treats. It’s easy to prepare as part of a desert, too. All you have to do is stew or microwave the rhubarb and add some cream, greek yoghurt, or sweetener to create your delicious dessert. Most tinned rhubarb, however, is saturated in unhealthy high-sugar syrups, so stick to fresh rhubarb where you can.
How to Avoid a Sugar Spike
Eating plenty of fruit is a great way to introduce vitamin C, potassium, fibre and folic acid into your healthy lifestyle. However, consuming fruit can also lead to a sugar spike, where your body could start to crave more sugar.
To avoid this, it’s important to have savory foods with your fruit whenever this is possible. Adding indulgent foods such as cheese, cream, nuts, and greek yoghurt to your fruit bowl will ensure that you don’t crave sugar during the day. Prosciutto with melon is also an appetising sweet-savoury combination that works well as part of a low-sugar lifestyle.
What to Avoid
Whichever fruit you love the most, fresh fruit will always be better for you than pre-packaged food. Frozen fruit, for example, is often sweetened with extra sugar, which takes all of the goodness away from the fruit you’re eating.
If you’re sticking to a low-sugar lifestyle, there are certain high-sugar fruits you should avoid, too. Pineapple, pears, bananas, apple, prunes and raisins, for example, are all high in sugar, so they should be replaced by low-sugar fruits as much as possible.
What fruit should I eat everyday?
Fruit is packed with vitamins and minerals, making it a staple of a healthy diet. Plus, it's high in fiber, which helps support digestive health while controlling blood sugar.
While the number of servings you aim for will vary depending on your caloric needs, Lauren Harris-Pincus, MS, a registered dietitian nutritionist in private practice, advises aiming for three.
Below we compiled a list of the 20 healthiest fruits based on their fiber content and concentration of essential vitamins.
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1. Apples
apples with peanut butter
A healthy snack would be apples with peanut butter. Linh Moran Photography/Getty Images
Apples are not only high in gut-friendly fiber but are also a rich source of a flavonoid called quercetin, a plant compound that has antioxidant and anti-inflammatory properties, says Harris-Pincus.
Note: In a 2012 study, healthy middle-aged adults who added one apple a day to their normal diets for four weeks lowered their levels of LDL or "bad" cholesterol by 40%.
One medium apple contains:
94.6 calories
4.4 grams of fiber (15.7% DV)
2. Cranberries
shutterstock_675329635
Cranberries contain a compound that prevents bacteria from staying in the bladder. Mostovyi Sergii Igorevich/Shutterstock
Cranberries contain some of the highest concentrations of a flavonoid called proanthocyanidin. This flavonoid prevents E. coli from adhering to the walls of the bladder, says Harris-Pincus. E. coli is one of the most common causes of urinary tract infections (UTIs).
In fact, a 2017 review found that cranberries reduce the risk of UTIs in women with a history of UTIs. This is noteworthy, given that UTIs are the second most common infection in adults, and women, in particular, have a 50% chance of contracting a UTI over their lifetime.
One cup of fresh whole cranberries contains:
46 calories
3.6 grams of fiber (12.9% DV)
3. Cantaloupe
cantaloupe melon shutterstock_456246106
Cantaloupe makes a refreshing summer snack. Shutterstock
Cantaloupe is one of the best sources of vitamin A, which is crucial for eye health, says Antonette Hardie, a registered dietitian at The Ohio State University Wexner Medical Center.
One cup of cubed cantaloupe contains:
54.4 calories
1.44 grams of fiber (5.1% DV)
270 micrograms of vitamin A (30% DV)
4. Oranges
oranges
Oranges, along with other citrus fruits like lemon and lime, are great sources of vitamin C. Shutterstock
Citrus fruits, such as oranges, are known for their anti-inflammatory, antioxidative, and anti-cancer properties. Oranges are particularly high in vitamin C, which plays an important role in boosting your immune system and sustaining energy levels.
One medium orange contains:
61.6 calories
3.1 grams of fiber (11% DV)
69.7 milligrams of vitamin C (77.4% DV)
5. Blueberries
blueberries
Eat blueberries alone or add them to smoothies and yogurt for a healthy breakfast. EstudiosOMH/Shutterstock
Blueberries are some of the best sources of vitamin K, which supports bone health and assists with wound healing. They also contain some of the highest levels of antioxidants, with 69,708 milligrams per 471 milligrams per gram of fruit.
Medical term: Antioxidants protect cells from damaging free radicals, which Harris-Pincus says increase the risk of cancer,
heart disease
, and many other diseases.
One cup of blueberries contains:
84.4 calories
3.55 grams of fiber (12.7% DV)
28.6 micrograms of vitamin K (23.8% DV)
6. Plums
plums
Plums make a great on-the-go snack. Alexander Spatari/Getty Images
Plums contain more than twice the amount of polyphenols than many other popular fruits, like peaches and nectarines with 62,205 milligrams per 377 milligrams per gram of fruit. Polyphenols are a type of antioxidant that may improve cognitive functioning, bone health, and heart health.
One cup of sliced plums contains:
75.9 calories
2.3 grams of fiber (8.2% DV)
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7. Strawberries
Strawberries
Strawberries on yogurt make a healthy dessert alternative. Kwangmoozaa/Getty Images
Strawberries are low in calories and a good source of folate, says Grace Clark-Hibbs, MDA, a registered dietitian nutritionist and founder of her private practice Nutrition with Grace. They also have more vitamin C than oranges.
Folate is important for red blood cell production and the growth of healthy cells, making it particularly important for those in early pregnancy.
One cup of whole strawberries contains:
46 calories
2.9 grams of fiber (10.4% DV)
84.7 milligrams of vitamin C (94% DV)
34.6 micrograms of folate (8.7% DV)
8. Mango
mango
Freeze mango chunks for a creamy post-dinner snack. Aris Setya/Shutterstock
Mango is high in vitamin C, folate, and beta carotene — a substance that functions as an antioxidant and that the body converts to vitamin A.
Research has linked beta-carotene supplementation to improved cognitive function, memory, defense against UV radiation, and reduced risk of certain cancers.
One cup of mango pieces contains:
99 calories
2.6 grams of fiber (9.3% DV)
60 milligrams of vitamin C (66.6% DV)
71 micrograms of folate (17.8% DV)
89 micrograms of vitamin A (9.9% DV)
1,060 micrograms of beta carotene (33% of the recommended amount)
9. Cherries
cherries
Cherries are only in season for a few months, so make sure you take advantage. JBfotoblog/Getty Images
Cherries are known for their anti-inflammatory properties, which is important since chronic inflammation is a major risk factor for heart disease. Additionally, research has also found the polyphenols in cherries may support overall gut health.
One cup of cherries with pits contains:
86.9 calories
2.9 grams of fiber (10.4% DV)
9.7 milligrams of vitamin C (10.8% DV)
10. Kiwi
green smoothie bowl with granola blueberries kiwi banana
Make a green smoothie bowl with kale, spinach, and blueberries for a superfood-packed breakfast. wmaster890/Getty Images
Kiwi is a low-sugar, low-calorie fruit and is one of the only fruits to contain an enzyme called actinidin, which research has found helps different kinds of protein break down faster and more effectively during digestion. This can not only reduce bloating and other kinds of GI discomfort, but also improve your absorption of protein.
1 kiwi fruit contains:
42 calories
2.1 grams of fiber (7.5% DV)
64 milligrams of vitamin C (71% DV)
55.2 milligrams of actinidin (at 0.8 milligrams of actinidin per gram of fruit)
11. Banana
cereal banana healthy breakfast
Whole-grain cereal with sliced banana makes for a magnesium-rich breakfast. Westend61/Getty Images
Bananas are best known for being rich in potassium, an electrolyte that helps the muscles, nerves, heart and cells function properly. It also assists in keeping the body hydrated, says Clark-Hibbs.
Less ripe bananas in particular are also high in resistant starch, which can help manage blood sugar and improve insulin sensitivity in those with insulin resistance, says Clark-Hibbs.
One medium banana contains:
105 calories
3.1 grams of fiber (11.1% DV)
422 milligrams of potassium (9% DV)
12. Avocado
salad with chicken avocado and tomatoes
Add avocados to salads for a heart-healthy lunch. samael334/Getty Images
Unlike other fruits, avocados are high in healthy fats which are linked to lower cholesterol and promote overall heart health, says Hardie. They're also an excellent source of vitamin E, a nutrient involved in eye, blood, brain, reproductive, and skin health.
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About ⅓ of an avocado contains:
80 calories
3.4 grams of fiber (12% of your DV)
4.9 grams of monounsaturated fat
0.9 grams of polyunsaturated fat
1.1 milligrams of vitamin E (7.3% DV)
13. Pomegranates
In Turkey and Armenia, pomegranates are thrown for good luck on New Year's Eve.
A broken pomegranate. Lentilka/ Shutterstock
Pomegranates pack a hefty antioxidant punch, containing more of these cholesterol-lowering compounds than green tea or red wine. They're also an excellent source of potassium.
1 cup of pomegranate seeds contains:
120 calories
6 grams of fiber (21.4% DV)
330 milligrams of potassium (7% DV)
14. Grapefruit
grapefruit
Grapefruit is low in sugar and high in fiber. parasolia/Shutterstock
Grapefruit boasts one of the lowest calorie and sugar content of any fruit, but offers a substantial amount of fiber, making it great for satiety and
weight loss
.
In fact, a small 2011 study found that
obese
adults lost weight when they consumed half a grapefruit or about a half-cup of 100% grapefruit juice before their three main meals. After 14 weeks, participants lost an average of about 15 pounds or 7.1% of their total body weight. However, it's important to note that they were also on a calorie-restricted diet throughout the study's duration.
Half of a medium grapefruit contains:
51 calories
2 grams of fiber (7.1% DV)
8.5 grams of sugar
38.4 milligrams of vitamin C (42.7% DV)
15. Watermelon
watermelon
Watermelon is high in fiber and water which can make it a filling snack. Kevin Reid/ Getty Images
Watermelon is 92% water, making it more hydrating than other fruits.
One medium-sized wedge of watermelon contains:
84 calories
1.1 grams of fiber (3.9% DV)
17.7 grams of sugar
78.4 micrograms of vitamin A (8.7% DV)
16. Raspberries
Raspberries
Raspberries taste delicious on their own or sprinkled on oatmeal. Dionisvera/Shutterstock
Raspberries are low in sugar, high in fiber, and contain magnesium, a mineral that builds strong bones, and regulates blood sugar and blood pressure.
One cup of raspberries contains:
64 calories
8 grams of fiber (28.6% DV)
5.4 grams of sugar
27 milligrams of magnesium (6.4% DV)
17. Pineapple
pineapple
Pineapple is not only a delicious snack, but a healthy one, too. Huyen Nguyen / EyeEm/Getty Images
Pineapple is the only natural food source of bromelain, an anti-inflammatory enzyme with cancer-fighting potential. It's also rich in minerals like copper and manganese, which are necessary for normal brain and nerve function, says Clark-Hibbs.
One cup of pineapple chunks contains:
82.5 calories
2.3 grams of fiber (8.2% DV)
78.9 milligrams of vitamin C (87.7% DV)
0.2 milligrams of copper (22% DV)
1.5 milligrams of manganese (65% DV)
18. Grapes
Grapes
Purple grapes have the highest concentration of antioxidants. George Pachantouris/Getty Images
Grapes are high in certain polyphenols, like resveratrol, which can have anti-inflammatory and antioxidant effects, as well as protect the heart.
Note: Purple grapes have the highest levels of antioxidants, and contain a specific type of antioxidants called anthocyanins, which have been linked to better brain and heart health.
1 cup of red or green grapes contains:
104 calories
1.4 grams of fiber (5% DV)
22 micrograms of vitamin K (18.3% DV)
18,422 milligrams antioxidants (at 122 milligrams antioxidants per gram)
7,550 - 15,100 micrograms of resveratrol (at a concentration of 50 to 100 micrograms per gram of fruit)
19. Guava
guava
Guava is a tropical fruit you can usually by cubed at the grocery store. joanchang/Shutterstock
Guava is an excellent source of lycopene, an antioxidant known for its potential cancer-fighting properties. It also contains the highest vitamin C content of any fruit on this list.
One cup of guava contains:
112 calories
8.9 grams of fiber (31.8% DV)
376 milligrams of vitamin C (417.8% DV)
8,587 micrograms of lycopene
5.3 milligrams of beta carotene
20. Pears
pears fruit table shutterstock_482079169
Pears are low on the glycemic index making them a great choice for people with diabetes. Shutterstock
Pears are considered a low-glycemic fruit meaning they slow down the body's absorption of sugar, making them an excellent choice for those with insulin resistance, prediabetes, or diabetes. Pears have a glycemic index (GI) score of 39, which is significantly lower than watermelon's 76 or papaya's 60. Foods with a glycemic index below 50 are considered low.
One medium pear contains:
101 calories
5.5 grams of fiber (19.6% DV)
0.15 milligrams of copper (16.7% DV)
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Insider's takeaway
Since each fruit offers unique nutrients and health benefits, experts recommend including a variety of different kinds in your diet. An easy way to do this is to seek out fruits of diverse colors, says Harris-Pincus.
Which fruits are most beneficial for you will depend on your health goals, so you may want to speak with your doctor or a registered dietitian nutritionist for advice.
Keep in mind, while the American
Diabetes
Association states that any fruit is the "best choice," some fruits are better than others at managing conditions like diabetes, prediabetes, and insulin resistance.
For example, some fruits that have more sugar and a high glycemic index, such as pineapple, mango, cantaloupe, and watermelon, are not ideal for people with blood sugar issues. Better options include citrus fruits, berries, and stone fruits (like cherries, apples, and pears) because they are less likely to cause blood sugar spikes.
Are melons good for you?
Here’s the scenario: You’re planning a summer cookout and it’s going to be sweltering. Sure…water, iced-tea, cola, and an assortment of other ice-cold drinks should be on the menu. But what about a refreshing snack? Chips and pretzels might give you a case of dry mouth. So, why not try something a bit more invigorating? Like a melon!
Melons are not only low in calories and fat, but they are also high in essential vitamins and minerals, and water content. In fact, a fresh watermelon, cantaloupe, and honeydew contains up to 90 percent water, making them some of the most thirst-quenching snacks around. And serving them is simple as can be. All you need is a knife and a plate and you’ll have yourself a poolside favorite. But melons are more than just refreshing. Here are some quick facts on the additional health benefits of melons.
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Honeydew
Honeydew provides you with natural sugars that will continue to fuel your cells throughout the day. It also is low in fat and contains several key vitamins and minerals, such as:
Vitamin C: proven to boost your immune system, as well as give you healthy skin, strengthen tissues, and promote healthy brain function.
Potassium: an important mineral for healthy heart function. A potassium shortage can result in an irregular heartbeat.
Copper: aids in skin cell regeneration, which helps promote healthy skin.
Vitamin B: helps rid the body of toxins that can cause illness and disease.
Cantaloupe
Cantaloupe, not only does this treat appeal to the eyes, literally, but also to other parts of the body. Some key health benefits of this delicious melon include:
Carotenoids: a powerful antioxidant that helps maintain healthy eye function.
Folates: important for healthy growth and maintenance of cells within the body.
Vitamin C and Potassium: see honeydew information.
Vitamin A: important for healthy teeth, skin, bone, and mucous membranes.
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Watermelon
This melon can be identified by its bright color, which not only makes it look appetizing, but also adds nutritional benefits, including:
Lycopene: a powerful antioxidant that can help prevent cell damage, and may help prevent several types of cancer. The deeper the color of the watermelon, then the more lycopene it contains.
Phytonutrients: may help boost cardiovascular health.
Vitamins A and C: like the other melons, watermelon provides a rich source of these essential vitamins, as well as potassium.
Whether you’re serving these mouth-watering melons by-the-slice or as part of a delicious fruit salad, these seasonal fruits stand as a tasty alternative to salty or sugary snacks as you lounge by the pool.
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What can I eat for lunch to lose weight?
When you’re trying to shed kilos, lunchtime can be a real battle.
“Although there doesn’t seem to be anything special about lunch, consuming regular, healthy meals and reducing snacking may help you lose weight,” says registered dietician Dr Tom Hritz, clinical nutrition manager at Mercy Hospital at the University of Pittsburgh Medical Center.
Aiming for three healthy meals a day, including lunch, can help maintain appetite-regulating hormones and keep your blood sugar stable, making it even easier to resist cravings when they strike, says Dr Hritz.
Read more: The 15 minute workout you can do in your lunch break
So to keep your second meal of the day on point, we’re bringing you 14 easy lunches that you can actually get excited about. Bonus: They’ll help you lose weight.
1. Kale salad with salmon and avocado
Eating leafy greens is a great way to increase the volume of your meals without increasing the kilojoules, says New York-based registered dietitian Brooke Alpert.
Meanwhile, salmon is rich in protein and omega-3 fatty acids – the former boosts fullness while the latter revs up metabolism, she says. Avocado is also packed with protein and contains a compound called oleic acid, which can reduce your appetite and melt away belly fat.
Mix a handful of chopped kale with a palm-sized portion of salmon and half of an avocado, pitted and cut into small chunks. Add chopped tomato, cucumber, and bell peppers to taste.
Drizzle with lemon dressing (three parts extra-virgin olive oil, one part lemon juice).
2. Tuna wraps with pesto and tomato
Lean protein is crucial when it comes to appetite control.
“Studies have shown that making your protein intake 25 to 30% of kilojoules can cut cravings by 60%,” says Alpert.
That helps to curb those 3pm vending machine binges. And even though pesto is higher in kilojoules, it can improve cholesterol and decrease inflammation, which play a role in obesity and metabolic disease, she adds. Plus, it adds a ton of flavour so you’re satisfied quicker.
Mix one can or packet of tuna with your choice of pesto and chopped tomato. Spoon onto lettuce leaves, roll up, and enjoy.
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Read more: Four ways to build the ultimate protein bowl that you can throw in your bag and take wherever you go
3. Peanut butter and banana sandwich
The peanut butter, banana and whole-grain bread all provide fibre from low-kilojoule sources, which helps you stay full, says Dr Hritz.
There’s also some healthy, monounsaturated fat in the peanut butter, which helps keep your blood sugar in check and levels out your appetite.
Bonus: You can keep all of these ingredients in your desk drawer.
Spread two tablespoons of peanut butter onto one slice of sprouted whole-grain bread and add a layer of banana on top. To stomp out your hunger, add another dose of low-kilojoule fibre with a side of carrot and celery sticks, he says.
4. Brussel sprouts with grilled chicken
Like most vegetables, Brussel sprouts are high in fibre, but these petite cabbages seem to keep her clients fuller for a longer period of time, says Laura Cipullo, registered dietitian and author of The Women's Health Body Clock Diet.
Bonus: The lean protein from the chicken adds to the fullness factor, which helps curb late-afternoon cravings.
Roast 1 1/2 cups of shredded Brussel sprouts. Add a palm-sized portion of grilled chicken, one strip of cooked bacon and cherry tomatoes to taste.
Mix two parts olive oil to one part apple cider vinegar and a pinch of salt and pepper, coating the salad with the mixture.
Read more: Add this protein-packed chicken burger to your recipe book
5. Tuna salad
This combination of protein, fibre, and healthy fats is super-satiating and will help keep your appetite in check over the long haul, says registered dietitian Cara Harbstreet.
Mix one can or packet of tuna with half an avocado, plus seasonings like garlic or chilli powder to taste.
Spoon onto a whole-wheat wrap and top with salad greens.
6. Veggie burger
There’s tons of protein and fibre-rich carbs in veggie burgers (mostly from soy beans or other beans), says Dr Hritz.
The protein and fibre will keep you full, and the carbs will give you an energy boost, curbing your appetite until dinner.
Cook a veggie burger and top with one slice of low-fat cheese, mushrooms, and tomato on a whole-grain bun.
Healthy baked sweet potato burger with whole grain
Read more: Craving chips? This is how to make your own vegetable crisps and satisfy your junk food cravings
7. Fish tacos
Fish provides a good amount of protein to keep you full and metabolism-boosting omega-3 fatty acids (especially albacore tuna or salmon), says Dr Hritz.
Plus, the cabbage, avocado and whole-wheat tortillas provide low-kilojoule fibre.
Layer a whole-wheat tortilla with a palm-sized portion of fish (sautéed and shredded), half a chopped avocado, and shredded red cabbage.
8. Burrito bowl
This easy creation is full of flavour and contains more than 20g of protein, keeping you full (and satisfied) throughout the afternoon, says New York-based registered dietitian Emily Braaten.
Start with a base of 1/2 cup of brown rice, roasted sweet potatoes or lots of greens.
Top with a half can of black beans mixed with taco seasoning, salsa and an avocado slice or dollop of plain Greek yoghurt.
Read more: 6 ‘healthy’ foods you should cut back on if you want to lose weight
9. Quinoa salad
This salad is easy to take on the go, doesn’t require heating and is packed with weight-loss promoting nutrients, says registered dietitian McKenzie Flinchum. The quinoa is a great protein source and full of fibre, while the pistachios are low in kilojoules and contain heart-healthy fats.
As for the reduced fat feta cheese: It boosts the protein content of the meal without the fat and kilojoules of other cheeses, which further contributes to the feeling of satiety, says Flinchum.
To make two servings, cook 1/2 cup of quinoa and let it cool. Mix in 1/4 cup shelled pistachios, 1/4 cup reduced fat feta cheese, 1/4 cup chopped fresh basil leaves, 1/4 cup reduced-sugar dried cranberries, one or two tablespoons of balsamic vinegar, two teaspoons of olive oil, and one tablespoon of lemon zest.
10. Spicy shrimp and black bean wrap
The whole-wheat wrap provides fibre, the shrimp is a source of lean protein, and the black beans add to the fibre and protein quotas, says Flinchum.
The hummus adds flavour, but heart-healthy fats help keep your blood sugar in check, quashing cravings before they start. On top of all that, adding spring mixed greens is an easy way to add volume and fibre to a meal without adding many kilojoules, she says.
Spread one tablespoon of hummus over the bottom of a whole-wheat wrap. Add 60g of cooked shrimp (roughly five or six shrimps) and 1/3 cup black beans. Top with spring mix and one to two tablespoons of salsa.
Read more: 6 food combinations that are insanely good for you
11. Peanut butter cup smoothie
Having a smoothie – and taking a short break from solid foods – encourages your metabolism to burn off stored fat, says registered dietitian, Caroline Apovian, director of the Nutrition and Weight Management Center at the Boston Medical Center.
The high protein content feeds your muscles and prevents muscle loss, which contributes to a slower metabolism and higher body fat.
Blend one cup of unsweetened vanilla almond milk, one banana, one cup of spinach, three tablespoons of unsweetened cocoa powder, two tablespoons of peanut butter, and one serving of protein powder. Blend until smooth, adding water or ice to achieve your desired consistency.
Peanut butter banana oat smoothie with paper straw
12. Greek yoghurt salad
The chicken and yoghurt contain protein, while the almonds contain protein and healthy fats. That keeps your stomach full and your blood sugar in check, says registered dietitian, Ashvini Mashru, author of Small Steps to Slim.
The water content and fibre from the celery, apple and grapes adds to the satiety factor by filling you up with fewer kilojoules.
To make three servings, dice one poached boneless, skinless chicken breast and place in a large bowl. Mix in two tablespoons of non-fat Greek yoghurt until the chicken is evenly coated.
Add two or three tablespoons each of diced celery, apple and grapes, along with two tablespoons of slivered almonds.
Read more: Eat this high-calorie food at least once a week to stay lean
13. Mason jar salad
“This lunch packs a heavy punch of fibre to help you feel full and curb cravings,” says registered dietitian Taylor D’Anna.
Layer your favourite salad components in a jar and pour in your dressing of choice.
Add firmer veggies to the bottom of the jar, like tomatoes, cucumber or peppers.
Then add your greens. Opt for a mix of kale, spinach and romaine for a flavourful and vitamin-rich mix.
14. Garbage bowl
Don’t let the name fool you. This is a delicious way to morph your leftovers into a brand new dish, says D’Anna. Just make sure to include a combination of lean protein, fibre and healthy fats for weight-loss success.
Start by adding a base, such as quinoa or brown rice (fibre). Next, add grilled chicken (lean protein), tofu, or even hummus (protein and healthy fats).
Choose a colourful addition of veggies, such as peppers, onion, carrots, cauliflower or broccoli (for more fibre).
Lastly, season to taste.
Is it easier to lose weight when overweight?
Taking water weight fluctuations out of the equation because it has nothing to do with losing body fat, one single factor determines the rate of weight loss: the average daily calorie deficit. This is the difference between how much energy is expended (calories burned) and the amount supplied (calories consumed). The goal is to proceed at sustainable pace and one that does not compromise health or performance.
That said, generally speaking, the heavier you are the easier it is to shed those first few fat pounds simply because you can eat more than a lighter person (the heavier you are the more calories you burn). Example: because there are 3,500 calories in a pound of body fat, a 250 lb person that maintains body weight by consuming ~4,000 calories per day and wants to lose 3 pounds per week, would need to consume ~2,500 calories per day. This translates to a 1,500 daily calorie deficit.
If a smaller, 150 lb person maintains their weight by eating ~2,500 calories per day and wants to lose the same 3 pounds per week, they would only be able to consume 1000 calories a day, which would be miserable for most. Eventually, as this 150 pounder loses weight, their new maintenance calories would also be lower, making it extremely difficult to create a deficit of this size. So, weight loss happens at a much slower rate.
None of the above changes the fact that the rate of weight loss is solely determined by the calorie deficit because this 150 lb person could add exercise so they too could burn 4000 calories per day. This would allow them to eat 2,500 calories a day and still lose 3 pounds per week. So keep in mind, the leaner you get the more work and diligence it takes to lose weight. It’s much more comfortable to lose weight at a slower pace.
National Academy of Sports Medicine
National Academy of Sports Medicine
Yes, heavier people lose weight faster than lighter people do. Physics dictates that a heavier object moved an equal distance, or an equal weight object moved a greater distance will require more work to be accomplished. Work is energy. Much like a larger vehicle is less fuel efficient merely due to being larger, and larger person will burn more calories due to their added size. If a 200lbs person and a 150lbs both exercise for 30 minutes at the same intensity the 200lbs person will burn more calories, and if both persons consume 500 fewer calories a day, then the heavier person will at first lose more weight. When losing weight it’s important not to focus on the success of others but only to measure your progress based solely on yourself.
How do you speed up weight loss?
Weight loss is a major goal for more than 40 percent of Americans. Is it something you’re working toward, too?
Maybe you want to shed some weight so you can feel healthier, or perhaps you’re trying to make weight for a meet or want to step on stage as lean as possible. Whatever your ultimate goal is, there are lots of ways that you can speed up your weight loss efforts.
Read on to learn about nine of the best strategies you can use to burn more fat, avoid sacrificing muscle mass, and reach your weight loss goals as soon as possible.
1. Start (Or Continue) Strength Training
If you’re trying to lose weight but aren’t lifting any weights, now is the time to start.
Some people, even seasoned gym-goers, make the mistake of assuming that when they’re trying to lose weight, their primary focus should be cardio. There’s nothing wrong with doing some cardio, but you also shouldn’t skip out on strength training.
Strength training is important for weight loss for several reasons, including the following:
Preserves muscle mass: It’s common for folks who are dieting to lose muscle mass, but strength training helps to minimize these losses and makes it easier for you to maintain the muscle you’ve worked so hard to build
Increases metabolism: The more muscle mass you have, the faster your metabolism will be; this means you can burn more calories even when you’re not exercising
Improves aesthetics: Preserving muscle mass helps you have a better-looking physique when you’re done dieting; if you don’t prioritize strength training, you could end up looking “skinny fat” rather than lean, strong, and toned
If any of these benefits appeal to you, make sure you’re strength training at least a few times per week.
2. Eat Enough Protein
You can lose weight on a variety of different diets as long as you’re eating in a calorie deficit (meaning you take in fewer calories than your body burns). Most experts agree, though, that it’s best to focus on a high-protein diet if you want to lose weight without losing muscle mass.
Eating a diet high in protein helps to prevent muscle loss. This helps you keep your metabolism up and ensure you’re burning as many calories as possible.
Protein is also a more satiating macronutrient than carbohydrates or fat. This means that, when you eat adequate amounts of protein, you will likely feel less hungry. As a result, you’ll be less likely to overeat and will have an easier time sticking to your diet.
3. Get Enough Sleep
It’s late, you just finished a double shift at work, and you’re exhausted. Should you go to the gym and squeeze in a workout or head home and get a couple of extra hours of sleep? Research suggests that skipping the gym and getting extra sleep will be more beneficial to your overall health and your fat loss efforts.
If you’re not getting enough sleep on a consistent basis, it’s going to be harder for your body to get rid of extra fat. Poor sleep can throw off your hunger hormones, which can lead to increased cravings (especially for high-sugar and high-calorie processed foods) and cause you to overeat. It can also hinder your post-workout recovery and hold your body back from building and maintaining muscle.
Of course, you still need to get to the gym (if you’re always skipping workouts to sleep more, you’re probably not going to see the results you’re after). Find a way to fit in your workouts and get at least seven hours of sleep per night, though, to look and feel your best.
4. Don’t Fear Fat
Fat gets a bad rap, especially among people who are trying to lose weight (probably because it’s called “fat”). In reality, though, our bodies need fat to survive and thrive.
Without adequate fat intake, you can experience a variety of unpleasant effects, including dry skin, dry hair, poor digestion, and hormonal imbalances (remember, the body needs fat to produce hormones). Fat can also help you to feel more satiated and make it easier for you to resist cravings and stick to your diet.
When calculating your fat loss macronutrients, make sure you’re consuming at least 20 percent of your calories from fat (if you were eating 2,000 calories per day, that would work out to about 44 grams of fat).
5. Eat More Fiber
Fiber can also be a lifesaver when you’re dieting and trying to resist cravings. Fiber is a plant-based nutrient that the body cannot digest.
We can’t digest it, but it still plays an important role in our health. It feeds the bacteria that live in our digestive tracts and aids in digestive processes. It also helps us to feel full, which reduces the likelihood that we will overeat.
It’s recommended that we consume at least 25-30 grams of fiber per day for optimal digestion and gut health.
6. Focus On Whole Foods
If you wanted to only eat Twinkies all day every day, you could, technically, lose weight. You’d probably feel terrible, though, and you’d likely find yourself feeling pretty hungry. You also wouldn’t maintain as much muscle mass as you’d probably like.
You absolutely can add in some processed food and “treats” into your diet while still making fat loss a priority. If the majority of your diet isn’t composed of whole foods, though, you’re making this weight loss phase harder than it has to be.
Whole, unprocessed foods (meat, legumes, fruit, vegetables, healthy fats, etc.) are more satiating than processed, packaged foods. They also contain more of the nutrients that your body needs to look and feel its best.
Q&A: Can l Lose Weight With Yoga?
7. Try HIIT Cardio
It’s clear that strength training should be a priority if you want to lose weight and burn fat. You don’t have to skip cardio altogether, though. Instead of slogging away on the treadmill for hours, though, why not try HIIT cardio?
HIIT is short for high-intensity interval training. It involves performing exercises at a high intensity for a short period of time, followed by a longer rest period to let the heart rate return to normal. HIIT cardio can help you burn more fat in less time, and you can maintain muscle as well. It’s efficient and good for your metabolism.
8. Fit In Some Refeed Days
Eating in a calorie deficit is the most important thing to do when you’re trying to lose weight. You don’t necessarily have to eat the same number of calories every day, though. In fact, some research (including a new study just published this year) suggests that fitting in “refeed days” (days in which you eat more calories, primarily in the form of carbohydrates) can help you avoid losing muscle mass while dieting.
This model of dieting works like this: Instead of cutting your calories by 25 percent seven days per week, what if you cut them by 35 percent for five days and then ate at maintenance for two days? You’d still have the same total calorie deficit for the week, but you’d have two days to take in additional food.
This approach can give both your body and your mind a break and make it easier for you to stick to your diet. You’ll also be less inclined to see some of the negative effects of restricting calories, including muscle loss.
9. Take The Right Supplements
There are lots of supplements that will aid in your fat loss efforts. The following are some of the most effective ones you ought to have in your arsenal:
Caffeine: Caffeine has been shown in many studies to increase calorie burning and speed up the metabolism; it also increases your energy so you can push yourself farther (and burn more calories) during your workouts
Yohimbe: Yohimbe is also known for its fat-burning effects; it helps the body burn fat in a more efficient way while also suppressing appetite and increasing energy
L-Carnitine: L-Carnitine aids in fatty acid transportation into your cells’ mitochondria; this leads to increased energy, improved performance, and better recovery
Start Burning More Fat Today
Weight loss and fat burning aren’t easy, whether you have a lot of weight to lose or are trying to get rid of those last few stubborn pounds before you step on stage. Either way, the good news is that there are still steps you can take to make the process a bit easier. Keep these tips in mind as you work toward your goals so you can stay motivated even on your toughest days.
Don’t forget to check out our weight loss supplements as well. We have lots of products that will give your fat loss efforts a much-needed boost and help you see the results you’re looking for.
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Why am I getting fat when I don't eat much?
Weight gain can be extremely frustrating, especially when you don’t know what’s causing it.
While diet typically plays the largest role in weight gain, other factors — such as stress and lack of sleep — may contribute as well.
Here are 9 causes of unintentional weight gain.
1. You eat too many highly processed foods
Many healthy foods, such as oats, frozen fruit, and yogurt, are minimally processed.
However, highly processed foods, including sugary cereals, fast food, and microwave dinners, pack a slew of harmful ingredients, as well as added sugars, preservatives, and unhealthy fats.
What’s more, numerous studies link highly processed food to weight gain, in addition to rising obesity rates in the United States and around the world (1Trusted Source).
For example, a 2019 study in 19,363 Canadian adults found that those who ate the most ultra-processed foods were 32% more likely to be obese than those who ate the least (2Trusted Source).
Highly processed foods are typically packed with calories yet devoid of essential nutrients, such as protein and fiber, which keep you feeling full.
In fact, in a 2-week study in 20 people, participants ate about 500 more calories per day on an ultra-processed diet than on an unprocessed diet (3Trusted Source).
Thus, you should consider cutting out processed meals and snacks, focusing instead on whole foods.
2. You eat too much sugar
Regularly downing sugary foods and beverages, such as candy, cakes, soda, sports drinks, ice cream, iced tea, and sweetened coffee drinks, can easily enlarge your waistline.
Many studies link sugar intake not only to weight gain but also an increased risk of chronic health conditions, including type 2 diabetes and heart disease (4Trusted Source).
In particular, sugary beverages are the largest source of added sugar in the United States and strongly associated with weight gain.
For instance, a review of 30 studies in 242,352 children and adults tied sweetened beverage intake to weight gain and obesity (5Trusted Source).
One study in 11,218 women revealed that drinking 1 sugary soda per day led to 2.2 pounds (1 kg) of weight gain over 2 years — meaning that cutting out sweets might have the opposite effect (6Trusted Source).
You can try gradually reducing your sugar intake to ease the process.
3. You have a sedentary lifestyle
Inactivity is a common contributor to weight gain and chronic diseases (7Trusted Source, 8Trusted Source, 9Trusted Source).
Working a desk job, watching TV, driving, and using a computer or phone are all sedentary activities.
A study in 464 people with obesity and excess weight found that their average daily sitting time was 6.2 hours on working days and 6 hours on non-working days. Work-related tasks were the largest contributor, followed by watching TV (10Trusted Source).
Making a few simple lifestyle changes, such as exercising and sitting less, can make a big difference.
For example, a 3-month study in 317 workers found that replacing just 1 hour of sitting with 1 hour of standing during the workday reduced total fat mass and waist circumference while increasing lean muscle mass (11Trusted Source).
Research has also shown that engaging in excessive screen time contributes significantly to unintentional weight gain (12Trusted Source, 13Trusted Source, 14Trusted Source).
Even small adjustments, such as taking a walk after dinner instead of watching TV, working out or walking during your lunch break, investing in a standing or treadmill desk, or riding your bike to work, can counter weight gain.
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4. You engage in yo-yo dieting
Yo-yo dieting refers to cycles of intentional weight loss followed by unintentional weight regain.
Notably, this pattern is linked to an increased risk of weight gain over time (15Trusted Source, 16Trusted Source).
In a study in 2,785 people, those who had dieted within the previous year had greater body weights and waist circumferences than those of non-dieters (17Trusted Source).
Other studies reveal that restrictive eating and dieting may lead to future weight gain due to your body’s physiological responses to such behaviors, such as changes in hunger and fullness hormones (18Trusted Source, 19Trusted Source, 20Trusted Source).
Plus, most people who lose weight through restrictive dieting gain back most or all of it within 5 years (15Trusted Source).
To keep weight off long term, you should focus on sustainable lifestyle changes. These include exercise, cutting out processed and sugary foods, and eating nutrient-dense, whole foods rich in fiber and protein.
5. You have an undiagnosed medical issue
Although many lifestyle factors contribute to unintentional weight gain, certain medical conditions may also play a role. These include:
Hypothyroidism. This condition affects your thyroid gland and may cause weight gain or difficulty with weight loss (21Trusted Source, 22Trusted Source).
Depression. This common mental condition is linked to weight gain and obesity (23Trusted Source, 24Trusted Source).
Polycystic ovary syndrome (PCOS). PCOS is marked by hormonal imbalances that affect women of reproductive age. It may cause weight gain and make it difficult to lose weight (25Trusted Source).
Binge eating disorder (BED). BED is categorized by recurrent episodes of uncontrollable overeating and can lead to many health complications, including weight gain (26Trusted Source).
Other conditions, such as diabetes and Cushing’s syndrome, are likewise associated with weight gain, so it’s important to get the right diagnosis from your medical practitioner.
What’s more, certain medications, including antidepressant and antipsychotic drugs, can lead to weight gain. Speak to a health professional if you believe you’re gaining weight due to your medicine.
WERBUNG
6. You don’t get enough sleep
Sleep is essential for overall health and well-being. Insufficient sleep may trigger weight gain, among other negative effects (27Trusted Source).
A study in 92 women demonstrated that those who slept fewer than 6 hours daily had the highest body mass index (BMI) and the highest levels of visfatin (a protein secreted by fat cells), compared with women who slept 6 hours or more per day (28Trusted Source).
In a 2-week study in 10 adults with excess weight following a low-calorie diet, those who slept 5.5 hours per night lost 55% less body fat and 60% more muscle mass than those who slept 8.5 hours per night (29Trusted Source).
As such, increasing your sleep time may aid weight loss.
Some evidence associates 7 or more hours of sleep per night with a 33% greater likelihood of weight loss, compared with sleeping fewer than 7 hours (30Trusted Source).
If you have poor sleep quality, you can try limiting screen time before bed, reducing your caffeine intake, and going to sleep at a consistent time.
7. You don’t eat enough whole foods
If you regularly eat processed foods, switching to a diet that’s higher in whole foods is an easy and effective way to promote weight loss and improve many other aspects of your health.
In fact, the most important factor in weight loss is choosing whole, minimally processed foods.
One study divided 609 adults with excess weight into groups that followed either a low-fat or low-carb diet for 12 months (31Trusted Source).
Both groups were instructed to maximize their vegetable intake, restrict their intake of added sugars, trans fats, and refined carbohydrates, eat mostly whole, minimally processed, nutrient-dense foods, and prepare most meals at home.
The study found that people in both diet groups lost similar amounts of weight — 12 pounds (5.4 kg) for the low-fat group and 13 pounds (5.9 kg) for the low-carb group. This demonstrated that diet quality, not macronutrient content, was the most important factor in their weight loss (31Trusted Source).
Incorporating whole foods into your diet doesn’t have to be difficult. Start by slowly adding more nutrient-dense whole foods, such as vegetables, fruits, beans, eggs, nuts, and seeds, into your meals and snacks.
8. You’re stressed out
Chronic stress is a common problem that can affect your weight (32Trusted Source).
High levels of the stress hormone cortisol have been shown to increase hunger and your desire for highly palatable, calorie-dense foods, which can cause weight gain (33Trusted Source).
What’s more, studies indicate that people with obesity have higher cortisol levels than those without this condition (34)Trusted Source.
Interestingly, stress management may promote weight loss.
In an 8-week study in 45 adults with obesity, those who engaged in relaxation techniques like deep breathing lost significantly more weight than those who only received standard dietary advice (35Trusted Source).
To reduce stress, try incorporating evidence-based relaxation practices into your routine. These include yoga, spending time in nature, and meditation (36Trusted Source, 37Trusted Source, 38Trusted Source).
9. You eat too many calories
Overeating remains a prominent cause of weight gain.
If you take in more calories than you burn per day, you’ll likely gain weight (39Trusted Source).
Mindless eating, frequent snacking, and making calorie-rich, nutrient-poor dietary choices all promote excessive calorie intake.
It can be difficult to determine your calorie needs on your own, so consult a registered dietitian if you struggle with overeating.
Some simple ways to avoid overeating include paying attention to hunger and fullness cues by eating mindfully, following a high-fiber, high-protein diet rich in plant foods, drinking water instead of calorie-rich beverages, and increasing your activity level.
The bottom line
Many factors can contribute to unintentional weight gain.
Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain.
Yet, a few simple steps — such as mindful eating, exercise, and focusing on whole foods — can help you reach your weight loss goals and improve your overall health.
What can I drink to make my tummy flat?
Effective weight loss drinks
Effective weight loss drinks
If you are checking Instagram and other social media platforms for that perfect trick to lose weight, let us tell you that your body is what you eat, so it is important to watch your diet first and then look for anything else. In the process of keeping a check on your diet, we have got a small trick that will not only detox your system, but also help in shedding those extra kilos. This piece of information features some super easy drinks, which you can make at home in less than 5 minutes and start your day on a healthy note. It is advisable to consume these drinks on an empty stomach for effective results.
READMORE
02/10Ginger and lemon drink
Ginger and lemon drink
Chop 1 inch ginger and blend it along with 1 cup cold water. Pour it in a glass, add 1 tsp lime juice and 1/2 tsp roasted cumin powder. Stir well and drink.READMORE
03/10Instant weight loss coffee
Instant weight loss coffee
Add 1 tsp coffee in a cup and add 1 cup hot water to it. Stir well and 1 tsp ground flaxseed. Again stir well and top it with grated dark chocolate.READMORE
04/10Green tea and mint
Green tea and mint
Take a saucepan, add 1 cup water and bring it to boil. Now add 5-7 mint leaves to it and boil for 5 mins. Next, add green tea leaves and let it soak for 10 mins. Strain and serve immediately.READMORE
05/10Fenugreek drink
Fenugreek drink
First of all, soak 2 tsp fenugreek seeds in 1/2 cup water overnight. Next morning, blend 1 cucumber, add 1/2 cup water along with strained fenugreek seeds. Blend it well and pour into a glass. Adjust black salt and drink.READMORE
06/10Coconut water drink
Coconut water drink
Take 1 cup fresh pineapple juice, add 1 cup coconut water to it and 1/2 tsp fennel seeds along with a pinch of black salt. Drink immediately.READMORE
07/10Celery drink
Celery drink
Blend 1/2 cup celery in a blender and add 1 cup of water to it. Blend it well, strain in a serving glass, add 1/2 tsp apple cider vinegar, 1/4 tsp black pepper and enjoy.READMORE
08/10Tomato and lime drink
Tomato and lime drink
Blend 1 cup tomato in a blender; pour 1 tsp lime juice and a pinch of black salt. Stir well in a serving glass and enjoy!READMORE
09/10Honey and lemon drink
Honey and lemon drink
Lukewarm 1 cup water in a pan, pour it in a glass, add 1 lime juice and 1 tbsp honey. Stir well and drink on an empty stomach.READMORE
10/10Wheatgrass and grapes drink
What is the healthiest melon?
Honeydew melon and cantaloupe are two popular varieties of melon.
Can Yoga Help You Lose Weight? It Helped This College Student Lose 80 Lbs!
They’re similar in many ways but also have some unique differences.
This article reviews the health benefits of honeydew melon and cantaloupe, their similarities and differences, and which type may be a better choice for you.
What are honeydew melon and cantaloupe?
Honeydew melon and cantaloupe are two members of the same species, Cucumis melo (1).
Yet, though they’re closely related, they’re two distinctive fruits.
They’re similarly sweet, but honeydew melon has a smooth, light-colored rind and green flesh, while cantaloupe has a darker, netted rind and orange flesh (1, 2Trusted Source).
Health benefits
Melons are highly nutritious and associated with many health benefits. Both honeydew and cantaloupe are rich in fiber, vitamins, minerals, and plant polyphenols (3Trusted Source, 4Trusted Source).
Plant polyphenols are unique compounds in fruits and vegetables that possess antioxidant and anti-inflammatory qualities (5Trusted Source).
Oxidation and inflammation have been linked to obesity and certain chronic conditions, such as heart disease and type 2 diabetes. Eating a diet rich in plant polyphenols may decrease both oxidative damage and inflammation in your body (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
Additionally, members of the C. melo species, such as honeydew melon and cantaloupe, may benefit your skin, as they’re rich in the powerful antioxidant superoxide dismutase, which may help alleviate the harmful effects of excessive sun exposure (9Trusted Source).
What’s more, your body may absorb certain antioxidants, including beta-carotene and lycopene in melons, better when they come from fruits as opposed to vegetables (10).
SUMMARY
Honeydew and cantaloupe are members of the C. melo species. They contain many vitamins, minerals, and antioxidants and may benefit your health by reducing inflammation and oxidative damage and by alleviating damage from sun exposure.
Similarities and differences
Because they’re the same species, cantaloupe and honeydew melon are noticeably similar. Nevertheless, they have distinct differences, too.
Here are the similarities and differences between cantaloupe and honeydew melon.
Nutrition
Honeydew melon and cantaloupe have comparable nutrient profiles, with 3.5 ounces (100 grams) providing (11Trusted Source, 12Trusted Source):
Honeydew melon Cantaloupe
Water content 90% 90%
Calories 36 34
Fat 0 grams 0 grams
Carbs 9 grams 8 grams
Protein 1 gram 1 gram
Fiber 1 gram 1 gram
Vitamin A 1% of the DV 68% of the DV
Vitamin C 30% of the DV 61% of the DV
They’re almost identical in their calorie, macronutrient, and water contents, but cantaloupe has more than twice the vitamin C of honeydew and over 60% more vitamin A in the form of provitamin A carotenoids, which are precursors for vitamin A found in plant foods (11Trusted Source, 12Trusted Source).
Vitamin A is essential to prevent vision problems, and vitamin C has a number of immune-boosting functions. Both have antioxidant properties as well (13Trusted Source, 14Trusted Source, 15Trusted Source).
Culinary differences
Honeydew melons and cantaloupes are loved for their sweetness and juiciness (16).
Their color and firm texture make them a good addition to fruit platter and salads.
Due to their similar taste and texture, they can be used interchangeably in most recipes.
However, honeydew is slightly sweeter with a firm, green flesh, while cantaloupe has softer, orange flesh.
Cantaloupe is more prone to being contaminated with disease-causing bacteria due to its netted rind, which provides more recesses in which bacteria can grow. It’s also harder to clean (17Trusted Source).
That said, this problem has been solved by crossbreeding cantaloupe and honeydew melon, resulting in a type of melon with the smooth rind of honeydew but the orange flesh of cantaloupe (18Trusted Source).
SUMMARY
Honeydew melon and cantaloupe have similar nutrition profiles, but cantaloupe contains more vitamin C and vitamin A. Additionally, cantaloupe is more likely to be contaminated with harmful bacteria due to its netted rind.
Which should you choose?
Cantaloupe and honeydew melon are similar, so which one you choose primarily depends on your personal preference.
Cantaloupe contains more provitamin A and vitamin C, making it slightly more nutritious — though both make healthy choices.
Because cantaloupe carries a higher risk of being contaminated with harmful bacteria, you may want to avoid this type if your immune system is compromised or you are pregnant.
Still, a type of melon with the taste and color of cantaloupe and the smooth rind of honeydew melon is now available. This crossbred version is less likely to cause illness.
Either melon is a great choice, as both are low in calories and full of vitamins, minerals, and antioxidants.
SUMMARY
Both cantaloupe and honeydew melon are good choices, though cantaloupe contains more antioxidants. A good choice to reduce your risk of foodborne illness is the variety of melon with the honeydew melon rind and cantaloupe flesh.
The bottom line
Honeydew melon and cantaloupe are two popular varieties of melon.
Honeydew melon has a smooth, light-colored rind and green flesh, while cantaloupe has a darker, netted rind and orange flesh.
Both are sweet and nutritious, but cantaloupe contains more vitamin C and provitamin A. It also carries a greater risk of being contaminated with harmful bacteria.
Regardless of whether you choose cantaloupe or honeydew melon, including a wide variety of fruits — including melon — in your diet is a great way to promote overall health, increase antioxidant activity, and decrease inflammation in your body.
What drink burns fat?
3 fat burning drink recipe | fat burning tea | homemade drinks to lose belly fat with detailed photo and video recipe. an easy and simple hot beverage drink for a healthy and effective way to reduce body fat and eventually to reduce body weight. these homemade beverages are not only easy and quick to prepare but also a refreshing drink for day to day use. apart from reducing the tummy fat, it is also rich in antioxidants and hence these can also be served as detox drinks and also to improve the health of the liver.
fat burning tea
Table Of Contents Hide
1 Watch Video
2 Recipe Card
3 Ingredients
4 Step By Step Photos
5 Lemon Ginger Fat-Burning Drink
6 Cumin Cinnamon Fat-Burning Drink
7 Chia Lemon Fat-Burning Drink
8 Chia Lemon Fat-Burning Drink
9 Notes
3 fat burning drink recipe | fat burning tea | homemade drinks to lose belly fat with step by step photo and video recipe. indian recipes are loaded with myriad types of snacks, desserts and curries which make them appealing. yet they do come with the problems of extra calories and bad fat which would gradually accumulate in our body and thus increasing our weight. but these can also be tackled with some simple and easy homemade remedies and this post includes 3 basic homemade drinks to lose belly fat in quick time.
well, to begin with, let me establish a point, i am not a trained nutritionist or certified dietitian. the recipes posted in this is a tried and tested homemade recipe followed in my family and i inherited it from them. generally, these are very effective to most of us, but may not be effective for some. it may not reduce the tummy fat or the body weight. but it does not mean it is unhealthy. firstly, the ingredients used are basic and healthy and when combined together it should benefit in one or another way. as i mentioned earlier, it should definitely help in detoxification and removing all the impurities from your liver and body. in other words, it should not harm you in any way if you consume it daily even if you do see any physical benefits. you may simply make it a part of your daily routine and use it as an alternative to your tea, coffee or even green tea variants. i trust that you would certainly like one of these and make it part of your daily routine.
3 fat burning drink
furthermore, i would also like to add some additional tips, suggestions and variants to the 3 fat burning drink recipes. firstly, the main tip for this recipe is to consume this at right time. basically, you need to have it with an empty stomach or preferably early in the morning. in addition, it is highly recommended to drink it while it is warm. secondly, in all 3 variants, i have added natural sugar honey to get the extra sweetness. but it has to be added when the beverage is warm. lastly, if you start following one of the recipes from this post, give it some time for a couple of weeks. also do not try to mix match and follow just one recipe for better results.
finally, i request you to check my other related beverage recipes collection with this post of 3 fat burning drink recipes. it mainly includes my other related recipes like lassi, custard sarbath, ice tea, thandai, 6 summer drinks s, chocolate cake shake, karela, protein powder, custard milkshake, chai masala powder. further to these i would also like to mention my other related recipe categories like,
How can I lose weight in 15 days diet?
Do you dream of losing weight quickly? Do you want to get back in perfect shape before a family function or a vacation that you have been dreaming about for long? Then this lose weight in 15 days guide is certainly going to be of great help for you.
Do you dream of losing weight quickly? Do you want to get back in perfect shape before a family function or a vacation that you have been dreaming about for long? Then you must have thought of the superfoods & routine that could help you achieve your goal?
What if I told you that aloe vera has also become a popular ingredient in weight-loss beverages, herbal supplements, and diet drinks in recent years. You’d be shocked. So, do you want to know some benefits of aloe vera in hindi? Then this lose weight in 15 days guide is certainly going to be of great help for you!
A lot has been said about weight loss diets which claim to help you lose weight quickly, but their effectiveness has always remained under scrutiny. When you consider their side effects and the nutritional deficiency which they cause to your body, you realise that you have been cheated again with nothing but fake promises.
However, many dietitians and nutritionists have explained that a person can easily lose around 2-3 kgs of weight in a healthy way in 15 days. Some even say that if you follow a healthy diet and exercise routine only for a stipulated frame of time without being too strenuous on your body or fasting unto death, you can easily lose weight in 15 days.
Related Article: Omega 3 Capsule for Healthy Life
Lose Weight In 15 Days – Is That Possible
Yes, it is if you continue to take a high protein, moderate carbohydrate, and low-fat diet for 15 days you can lose weight effectively. While protein is the prime ingredient for weight loss, carbohydrates are essential for fueling the brain and low-fat diet fulfills fatty acids requirement of the body, which are necessary for performing various metabolic processes.
For losing weight effectively in 15 days diet plan, you must start with a detox day followed by a high protein diet. This will go on for 15 days wherein one day will be detox diet and second will be your high protein diet day.
Below a sample 1 day detox diet and a 1-day high protein diet chart is provided for your reference.
Detox Diet Plan
Meal Time What To Eat Benefit
Early Morning 1 glass fresh vegetable juice Flushes out toxins from the body
Breakfast 1 seasonal fruit, 3-4 soaked almonds Provides necessary carbohydrates and proteins required to start your day
Mid Morning 1 glass coconut water Keeps your metabolic rate high and prevents fall in blood sugar levels
Lunch 1 bowl salad with 1 bowl vegetable soup A healthy meal for 15 day weight loss diet plan
Mid Afternoon A plate of papaya Provides necessary amount of carbohydrates that aid in weight loss
Evening A glass of coconut water To satiate hunger pangs
Dinner 1 bowl salad with 1 bowl vegetable soup A healthy meal for 15 day weight loss
High Protein Diet Plan
Should I exercise more or eat less to lose weight?
Meal Time What To Eat Benefit
Early MorningBreakfast 1 glass milk, 1 bowl sprouts, 1 egg white omelette Provides enough amount of protein for weight loss
Mid Morning 1 yellow-orange fruit Provides your dose of carbohydrates
Lunch A bowl of salad, 2 chappatis, 1 bowl dal/chicken curry and i bowl vegetable curry Healthy and nutritious lunch to keep you motivated
Mid Afternoon A glass of butter milk To satiate your cravings
Evening A bowl of chicken or egg soup, a bowl of fresh fruits To calm your hunger pangs
Dinner A plate of roasted chicken/grilled fish. for vegetarians roasted paneer or sprouts A healthy dinner for effective weight loss
How To Deal With Food Cravings
It is common and obvious for people to crave for sweet, starchy and salty foods when following a strict diet for weight loss. In such cases, one can rely on fresh fruits and handful of dry fruits to control their untimely cravings. Gorging on your favorite ice cream or a pack of chips that you have been eyeing for long, is only going to spoil your weight loss regimen.
Another helpful way to avoid untimely binge is to divert your mind. Read a book, doodle something, listen to music, do whatever you like to keep your mind off from the thoughts of food.
Exercise For 15 Days Weight Loss Plan
No weight plan is considered complete without the inclusion of some sort of physical activity. A successful weight loss diet plan consists 80% diet and 20% exercise. As you are aiming for weight loss in 15 days you need to focus on full body exercises rather than focusing on any single body part. 45 to 60 minutes cardio session daily is enough to facilitate your 15 days weight loss diet plan. Some cardio exercises that you can consider including in your plan are:
Walking
Running
Swimming
Cycling
For faster results, you can combine your cardio with weight training. This will help in burning calories at a higher rate and will also improve your metabolism.
15 Days Weight Loss Diet Plan – Things To Consider
Apart from your diet and exercise, there are a few aspects you need to consider while taking up a plan to lose weight in 15 days:
Monitor Your Water Intake: Water and weight loss is a magical concoction. It also works amazingly for maintaining an overall good health. You must aim to drink at least 8 to 10 glasses of water every day in addition to your diet and exercise regimen.
Keep Stress At Bay: Most people gain weight when they are stressed out. Stress releases various hormones in the body that can hinder your weight loss goals. Indulge yourself in meditation and yoga for at least 15 to 20 minutes every day. This will keep your mind and body relaxed.
Don’t Compromise On Sleep: A successful and healthy weight loss plan remains incomplete without essential 6 to 8 hours of sleep every day. A sound sleep keeps your mind refreshed and body energetic throughout the day.
Be Medically Fit: Your blood chemistry with hormones that control thyroid, Vitamin D, and Vitamin B12 should be completely insync before you get on the 15-day weight loss diet plan. If these blood levels are not in the normal range, the diet will affect your health and body adversely.
If you keep these simple tips and tricks in mind while following the shared sample diet plan you can easily lose weight in 15 days. Do not forget to track down your progress after 15 days and ensure that you are yielding effective outcomes in quick time.
Can you gain weight from eating melon?
A slice of sweet and juicy watermelon brings to mind childhood summer memories, but many people wonder if they are sabotaging their diet by indulging in this tasty treat. For watermelon-lovers, this delicious indulgence is a low-calorie way to satisfy your sweet tooth without running the risk of getting fat.
Calories
Watermelon is a low-calorie food, containing only 46 calories per cup. According to the Mayo Clinic, it takes 3,500 calories to make a pound of body fat, so watermelon is not likely to contribute to weight gain. Because a cup of watermelon contains less than a gram of fat, it is also appropriate for a low-fat diet. Watermelon also contains 139 grams of water per cup along with a small amount of fiber, so it can help fill you up and make you less likely to eat other, higher-calorie foods included in the same meal.
Glycemic Load
Some popular diets focus on the glycemic index, a measure of how quickly the carbohydrates in a given food raise blood sugar levels. Watermelon has a high glycemic index, a measurement of 76 on the 100-point scale, so people sometimes think that this means watermelon will ruin their diet and make them gain weight. However, a 1-cup serving of watermelon contains only 11 grams of carbohydrates, so it would take 10 cups of watermelon to reach the 100-gram threshold used to measure the glycemic index of a food. Measuring the impact of watermelon on blood sugar using the glycemic load -- a measurement that takes into account the amount of carbohydrates present in a serving -- is a better indicator. Watermelon has a very low glycemic load, only 4 on a scale of 20, which indicates that it does not raise blood sugar or affect weight gain.
Benefits from Arginine
One component in watermelon may actually help you lose weight. Watermelon contains high levels of a compound called citrulline, which metabolizes into the essential amino acid arginine. A 2015 animal study published in the journal Amino Acids found that boosting arginine levels reduced fat deposits and improved muscle gains in rats. While studies in humans are still ongoing, the rise in arginine concentrations in the blood after consuming watermelon may one day be linked conclusively to improved weight loss.
Considerations
The addition of watermelon to a diet introduces extra nutrients that help you function at your best. Watermelon is high in potassium, a mineral that helps maintain blood-calcium levels, modulates blood pressure and keeps your organs working properly. Watermelon also contains vision-boosting vitamin A and magnesium, which aids in muscle and bone function. Try to limit your total fruit intake to about 2 cups per day, the recommended daily amount for adults, and vary your fruit intake to include a wide range of fruits, not just watermelon. While consuming more watermelon in a single day won't make you fat, eating higher amounts of fruit every day or limiting your fruit intake to only watermelon could cause you to miss out on the nutrients found in other fruits and vegetables.
What melon helps you lose weight?
Weighing your options: Are you making the best selections in the produce section?
According to the World Health Organization, eating at least five 80-gram serving portions of a variety of fruits and vegetables every day lowers the risk of serious health problems. Recent studies have also proven that eating certain fruits can help with weight management.
These six amazing fruits may help:
1. Watermelon
Because 90% of a watermelon’s weight is water, it’s one of the best fruits to eat if you’re trying to lose weight. A 100-gram serving contains only 30 calories. It’s also a great source of an amino acid called arginine, which helps burn fat quickly. In addition to helping the body stay hydrated, snacking on watermelon will help you feel full so you won’t have cravings between meals.
2. Guava
Guavas are a nutrient-packed, delicious, fiber-filled tropical fruit that help satisfy the appetite. They contain 0 cholesterol and have much less sugar compared to other fruits like apples, oranges and grapes. Packed with vitamins, reach for this low-calorie snack next time you are hungry.
3. Apple
An apple a day may keep the doctor away, but it can also help you lose weight more quickly. The good news is that eating just one apple a day — with the skin on — gives the body and average of 4.4 grams of fiber, which is about one-fifth of our daily need. Apples are a rich source of a powerful fiber called pectin. Eating apples or pears before meals resulted in significant weight loss according to a study published in Nutrition Journal.
4. Grapefruit
This delicious fruit, which was first created by crossing a pomelo with an orange in the 18th century, is also a fantastic source of pectin. It contains a great amount of vitamin C, folic acid and potassium. Pink and red grapefruits are packed with vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. Eating half a grapefruit about a 30 minutes before daily meals will help you feel more satiated, which will result in less consumption of food and calories.
5. Banana
Considered the perfect pre- or post-workout snack, bananas are healthier than most energy bars, which often contain lots of sugar and chemicals. Although the average banana contains 27 grams of carbs, the fruit can help stop weight gain because it has only 105 calories and three grams of filling fiber. Bananas are also known to fight muscle cramps, keep blood pressure low and prevent acidity. Just try and stick to one banana a day.
6. Tomato
Let’s not forget that the tomato is a fruit and not a vegetable. This powerful red ally is full of antioxidants and can help reduce water retention. It also fights leptin resistance. (Leptin is a type of protein that prevents our body from losing weight.) Plus, tomatoes are very low in calories; an average-sized tomato is just 22 calories and a large one is 33 calories. Tomatoes are also considered an appetite-suppressant “high-volume” food, which means they have high amounts of water, air and fiber.
It should be evident, but you can’t just burn fat and shed weight by simply eating these six fruits alone. You will lose weight when you burn more calories than you consume. By exercising and substituting high-calorie food like cheese, meat or rice with low-calorie fruits like tomatoes, you will be able to achieve your ideal weight.
Topics
fruits and vegetables nutrition weight management
Fruit is nature’s ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet.
Fruit is also generally low in calories and high in fiber, which may help you lose weight.
In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.
Here are 11 of the best fruits to eat for weight loss.
1. Grapefruit
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.
Half a grapefruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for of vitamin C. Red varieties also provide 28% of the RDI for vitamin A (1Trusted Source).
What’s more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low-GI diet may aid weight loss and weight maintenance, though evidence is limited (2, 3Trusted Source, 4Trusted Source, 5Trusted Source).
In a study in 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels (6Trusted Source).
Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups (7Trusted Source).
While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.
Summary Grapefruit is very low
in calories and high in vitamins A and C. It may be a healthy snack before main
meals to help reduce your overall food intake.
2. Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams) (1Trusted Source).
They have also been found to support weight loss.
In one study, women were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change (8Trusted Source).
Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period (9Trusted Source).
Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar (10Trusted Source).
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite (11Trusted Source).
Watermelon Diet Can Help You Lose Weight Quickly - Watermelon for Weight Loss
That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels (12Trusted Source, 13Trusted Source, 14Trusted Source).
Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
Summary Apples are low in
calories, high in fiber, and very filling. Studies indicate that they may
support weight loss.
How to Peel an Apple
3. Berries
Berries are low-calorie nutrient powerhouses.
For example, a 1/2 cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K (1Trusted Source).
One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese (1Trusted Source).
Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories (15Trusted Source).
Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight (16Trusted Source, 17Trusted Source).
Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
Summary Berries are low in
calories and contain many important vitamins. They also may have positive
effects on cholesterol levels, blood pressure, and inflammation.
4. Stone Fruits
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.
Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight (2).
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories (1Trusted Source).
Compared to unhealthy snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option.
Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
Summary Stone fruits like
peaches, nectarines, and plums make for a low-calorie, seasonal snack. They are
a good alternative to chips, cookies, or other junk foods.
5. Passion Fruit
Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium (1Trusted Source).
For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories (1Trusted Source).
Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite (18Trusted Source).
Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. However, more research is needed (19Trusted Source).
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
Summary Passion fruit is a
low-calorie, high-fiber fruit that may benefit blood pressure and insulin
sensitivity, potentially making it ideal for weight loss.
6. Rhubarb
Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared like a fruit (1Trusted Source).
While it has only 11 calories per stalk, it still packs almost 1 gram of fiber and almost 20% of the RDI for vitamin K (1Trusted Source).
Additionally, rhubarb fiber may help reduce high cholesterol, which is a common problem for people who struggle with their weight.
In a study in 83 people with atherosclerosis — a disease of the arteries — those given 23 mg of dried rhubarb extract per pound of body weight (50 mg per kg) for six months experienced a significant decrease in cholesterol and improved blood vessel function (20Trusted Source).
Rhubarb stalks can be stewed and served with porridge or your favorite cereal. Although it can be used in many ways, including in desserts, it’s best to stick to low-sugar rhubarb dishes when trying to lose weight.
Summary Rhubarb, which is low
in calories and high in fiber, may aid weight loss and help lower cholesterol.
7. Kiwifruit
Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds.
Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits (1Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).
In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch (3.1-cm) reduction in waist circumference (24Trusted Source).
Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).
Kiwis have a low GI, so while they do contain sugar, it is released more slowly — resulting in smaller blood sugar spikes (29Trusted Source, 30Trusted Source).
Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 grams) has over 2 grams of fiber, while the skin alone provides 1 extra gram of fiber (1Trusted Source, 31Trusted Source, 32Trusted Source).
Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health (33Trusted Source).
Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.
Summary Kiwifruits are highly
nutritious and provide a range of health benefits. Their high fiber and low
calorie content make them ideal for weight loss.
8. Melons
Melons are low in calories and have a high water content, which makes them very weight loss friendly.
Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, provides a modest 46—61 calories (1Trusted Source).
Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene (1Trusted Source, 34Trusted Source).
Moreover, consuming fruits with high water content may help you shed extra weight (35Trusted Source).
However, watermelon does have a high GI, so portion control is important (2).
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.
Summary Melons are very low in
calories and have a high water content, which may help you lose weight and keep
you hydrated.
9. Oranges
Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling.
In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar (10Trusted Source).
While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and calorie intake but also increased feelings of fullness (36Trusted Source, 37Trusted Source, 38Trusted Source).
Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.
Summary Oranges are high in
vitamin C and fiber. What’s more, they can help keep you feeling full.
10. Bananas
When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.
While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C (1Trusted Source, 39Trusted Source, 40Trusted Source).
Their low to medium GI may help control insulin levels and regulate weight — particularly for people who have diabetes (2, 3Trusted Source, 4Trusted Source, 41Trusted Source).
Additionally, one study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol (42Trusted Source).
High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.
Bananas can be enjoyed on their own as a convenient on-the-go snack or added either raw or cooked to a wide variety of dishes.
Summary Bananas’ ample
nutrients and fiber make them an ideal part of a healthy weight loss plan.
11. Avocados
Avocados are a fatty, calorie-dense fruit grown in warm climates.
Half an avocado (100 grams) contains 160 calories, making it one of the most calorie-dense fruits. The same amount provides 25% of the RDI for vitamin K and 20% for folate (1Trusted Source).
Despite their high calorie and fat content, avocados may promote weight loss (43Trusted Source).
In one study, 61 overweight people ate a diet containing either 200 grams of avocado or 30 grams of other fats (margarine and oils). Both groups experienced significant weight loss, indicating that avocados are a smart choice for those looking to lose weight (43Trusted Source).
Other studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels (44Trusted Source, 45Trusted Source).
Additionally, a large study of American eating patterns revealed that people who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome, and lower body weights than people who didn’t eat them (46Trusted Source).
Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.
The BEST Foods that Make You Lose the Most Weight - Dr. Berg
Summary People who eat
avocados tend to weigh less than people who do not. Despite their high fat
content, avocados may help promote weight loss and weight maintenance.
The Bottom Line
Fruit is an essential part of a healthy diet — and may aid weight loss.
Most fruits are low in calories while high in nutrients and fiber, which can boost your fullness.
Keep in mind that it’s best to eat fruits whole rather than juiced.
What’s more, simply eating fruit is not the key to weight loss. You should also strive for a healthy, whole-foods-based diet alongside physical activity.
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