Game World!: can oranges help me lose weight?

Start Eating 1 Orange a Day, See What Happens to Your Body

The golden-age movie star WC Fields used to fantasise about watering the orange trees in his garden with gin. “Then,” he said, “all I’d have to do is squeeze the juice into a glass.” The Citrus sinensis, or the humble orange, is so closely linked to everyday health and well-being – think of all those vitamin tablets given its flavour – that it’d take the kind of sabotage Fields dreamed up to ever give it a bad name.

Somehow, though, we take it for granted. From maca root to rambutan, we all too easily assume that the more exotic a food is, the more potent its health benefits will be. But don’t dismiss the ubiquitous sweet orange as a mere vitamin-C fix, or a retro mid-match refreshment: scientists have discovered that a chemical compound it contains can put the squeeze on body fat and juice up your mood.

In a recent study, researchers at the University of Western Ontario introduced nobiletin –

extracted from oranges – to the diet of morbidly overweight mice. Not only did the flavonoid reverse symptoms of obesity in test mice, but it also reduced the harmful build-up of plaque in their arteries, known as atherosclerosis.

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2. Red Meat

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Red meat, like steak or ground beef, is high in protein and has a similar effect on the body as the cruciferous vegetables mentioned above.

3. Tomato Sauce

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Tomato sauce is another veggie-based favorite to avoid. Because of its high acidity, it's often the cause of morning-after heartburn and indigestion. You can still eat a bowl of spaghetti for dinner, but dietitian Alissa Rumsey says it's best to eat it at least 3 hours before going to bed. Spicy foods, which are also notorious for causing heartburn, make for an extra restless night of sleep because they raise your core body temperature. So if you're wondering why you had a nightmare after munching on some spicy penne arrabiata, now you have an answer.

4. Cured Meats And Cheeses

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Cured meats and cheeses are great for a daytime picnic, but not for dinner. If you planned on ending your day with a fabulous charcuterie platter, reconsider moving it to brunch: Cured meats and cheeses contains tyramine, an amino acid that makes you more alert.

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5. Dark Chocolate

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The sneaky devil—which can carry up to a quarter of the caffeine you'd find in an average cup of joe—also contains amino acid that makes you alert, similar to the one found in cured meats and cheeses. Basically, dark chocolate is double the energy, making it a much better snack for the afternoon than the middle of the night.

6. Coffee

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This one should come as no surprise, but it's actually your afternoon coffee drinking that can have more of an effect on your sleep than you would expect. Caffeine can remain in your system for hours, so it's best to avoid it for several hours before going to bed.

7. Alcohol

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Even though a glass of red wine can leave you feeling v. sleepy, alcohol is actually very disruptive to your sleep cycle and has negative effects on your later REM stages.

8. Soda

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We've all heard it before: soda is really just not good for you. Despite it's scary side effects, it's also awful for falling asleep. It's full on sugar, which leaves you wide awake, and has even been connected to restless sleep.

9. Orange Juice

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Orange juice is not a good pre-bedtime drink for all the reasons you'd think—it's extremely acidic, which is never a good idea before bed, regardless of if you suffer from reflux or not. It's also very sugary, which, as you know, isn't helpful for those trying to fall asleep more easily.

10. Water

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It seems counterintuitive, but drinking too much water before bed is likely to interrupt your sleeping pattern for bed. That's because water=urination, and you're most likely going to want to get up and out of bed in order to do that. Eat This, Not That recommends hydrating more during the day and waning your H2O intake a few hours before you normally go to sleep.

Can I eat orange everyday?

Sweet and juicy to taste, oranges are popular all over the world. Belonging to a group of citrus fruits called hesperedium, oranges have more health benefits than one. Here are the top 10 health benefits of the fruit.

1. Boosts your immunity

Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Because of their high vitamin C content (over twice the daily need) oranges are associated with boosting the immune system.

2. Good for your skin

As we grow older, our skin along with other body parts suffers from free radical damage. This process is similar to how metals rust after exposure to air. Even though it is inevitable, oranges are packed with antioxidants and Vitamin C which slows down the process and makes you look younger than your age! Besides oranges, you can eat these fruits and vegetables for glowing skin!

3. Great for your eyes

Along with our skin, our eyes too suffers from damage as we grow older. Oranges are rich in nutrients like Vitamin A, Vitamin C and potassium which are great for your eyes. So, if you want your vision to be just as good as it is now, eat an orange every day!

4. Prevents heart disease

One of the reasons why people get heart disease is because their arteries are blocked due to unhealthy lifestyles and consumption of junk food. Oranges have flavonoids like hesperidin which reduces cholesterol and prevents your arteries from getting blocked. This, in turn protects you from heart attack and various other cardiovascular diseases. Alternatively, you could try these 8 natural cholesterol busters.

5. Helps in brain development

Folate and folic acid present in oranges promote brain development and keep the vital organ in mint condition. In fact, these nutrients also make orange a healthy fruit for pregnant woman as it prevents the baby from having neurological disorders later.

6. May support cancer prevention

Having cancer can be a tough and harrowing experience for both the patient and the caregiver. Research has shown that a compound called D – limonene present in oranges can prevent various types of cancer like lung cancer, breast cancer, skin cancer, etc. Additionally, the antioxidants and Vitamin C help promote the body’s immunity which helps in fighting cancer cells. Here are some food habits to keep cancer at bay.

7. Keeps you free from stomach ulcers

Oranges are a very good source of fiber which helps keep your stomach and intestines healthy. A diet rich in fiber will ensure that you are not affected with ailments like stomach ulcers and constipation.

8. Protects your vision

Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural fruits rich in flavonoids helps the body to protect from lung and oral cavity cancers.

9. Weight loss

One cup of oranges contains only 85 calories, making this a nutrient-dense, low-calorie food. The same serving also contains 4.3 grams of dietary fiber. This compound aids in weight loss by promoting regular bowel movements and helping you feel full for longer periods of time.

10. Prevents hair loss

Orange has high Vitamin C content which is required for producing collagen which, in turn, is responsible for keeping the tissues in your hair together. Nobody likes bald patches on their head, and eating oranges can ensure that you do not have to part with your lovely hair as you grow older.

Source: TheHealthSite.com, SF Gate

How do you pick up weight?

Although being lean can often be healthy, being underweight can be a concern if it's the result of poor nutrition or if you are pregnant or have other health concerns. So, if you're underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to meet your goal weight.

Here are some healthy ways to gain weight when you're underweight:

Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.

Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.

Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.

Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.

Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.

Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.

Have an occasional treat. Even when you're underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.

Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.

What food makes you gain weight the fastest?

Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.

If You Eat 1 Orange Every Day This Is What Happens To Your Body

According to the Centers for Disease Control and Prevention (CDC)Trusted Source in the United States, the number of underweight adults aged 20 to 39 years in the country decreased from 3 percent to 1.9 percent between 1988 and 2008.

A person who is underweight is likely to experience health issues, including:

infertility

developmental delays

a weakened immune system

osteoporosis

an increased risk of complication during surgery

malnutrition

While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health.

Foods to gain weight quickly

The following nutrient-rich foods can help a person to gain weight safely and effectively.

1. Milk

Protein shakes can help people gain weight easily and are most effective if drunk shortly after a workout.

Milk offers a mix of fat, carbohydrates, and proteins.

It is also an excellent source of vitamins and minerals, including calcium.

The protein content of milk makes it a good choice for people trying to build muscle.

One studyTrusted Source found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.

A similar study involving women in resistance training showed improved results in those who drank milk following a workout.

For anyone looking to gain weight, milk can be added to the diet throughout the day.

2. Protein shakes

Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.

However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.

3. Rice

A cup of rice contains about 200 caloriesTrusted Source, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.

4. Red meat

Consuming red meat has been shown to help with building muscle and gaining weight.

Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.

While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.

One studyTrusted Source found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.

5. Nuts and nut butter

Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.

Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.

Wholegrain breads contain complex carbohydrates and seeds, which can promote weight gain.

6. Whole-grain breads

These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.

For more science-backed resources on nutrition, visit our dedicated hub.

7. Other starches

Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed.

Other foods rich in starches include:

potatoes

corn

quinoa

buckwheat

beans

squash

oats

legumes

winter root vegetables

sweet potatoes

pasta

whole-grain cereals

whole-grain breads

cereal bars

Beyond adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen. ResearchTrusted Source indicates that glycogen can improve performance and energy during exercise.

8. Protein supplements

Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training.

Protein supplements are available for purchase online. They may be an inexpensive way to consume more calories and gain weight.

Salmon is rich in healthy fats, omega-3, and protein.

9. Salmon

Six ounces of salmon will contain about 240 caloriesTrusted Source, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.

It also contains many nutrients, including omega-3 and protein.

10. Dried fruits

Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 caloriesTrusted Source.

Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.

11. Avocados

Avocados are rich in calories and fat, as well as some vitamins and minerals.

12. Dark chocolate

Dark chocolate is a high fat, high-calorie food. It also contains antioxidants.

A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.

13. Cereal bars

Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.

A person should look for bars that contain whole grains, nuts, and fruits.

Avoid those that contain excessive amounts of sugar.

14. Whole-grain cereals

Many cereals are fortified with vitamins and minerals.

However, some contain a lot of sugar and few complex carbohydrates. These should be avoided.

Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.

15. Eggs

Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.

16. Fats and oils

Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 caloriesTrusted Source.

17. Cheese

Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.

18. Yogurt

Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.

A person may wish to flavor their yogurt with fruit or nuts.

19. Pasta

Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.

Avoid bleached pastas, and opt for those made with whole grains.

Takeaway

The foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently.

How can I lose my recent weight fast?

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.

These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.

In this article, we consider nine effective methods of weight loss.

Science-backed ways to lose weight

Victoria Gardner/EyeEm

Methods of weight loss that scientific research supports include the following:

1. Trying intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Several studiesTrusted Source have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

Alternate day fastingTrusted Source (ADF): Fast every other day and eat normally on non-fasting days. The modified versionTrusted Source involves eating just 25–30 percent of the body’s energy needs on fasting days.

The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.

The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

It is best to adopt a healthy eating patternTrusted Source on non-fasting days and to avoid over-eating.

2. Tracking your diet and exercise

If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.

Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weightTrusted Source.

One studyTrusted Source found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review studyTrusted Source found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.

3. Eating mindfully

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weightTrusted Source.

Are Oranges Good for Weight Loss? Can Oranges Help You Lose Weight? Benefits of Eating Oranges

As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.

Techniques for mindful eating include:

Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.

Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.

Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.

Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.

4. Eating protein for breakfast

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.

ResearchTrusted Source on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

5. Cutting back on sugar and refined carbohydrates

The Western diet is increasingly high in added sugars, and this has definite links to obesityTrusted Source, even when the sugar occurs in beveragesTrusted Source rather than food.

Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

These foods are quick to digest, and they convert to glucose rapidly.

Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

whole-grain rice, bread, and pasta instead of the white versions

fruit, nuts, and seeds instead of high-sugar snacks

herb teas and fruit-infused water instead of high-sugar sodas

smoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye

fruit and vegetables

peas, beans, and pulses

nuts and seeds

7. Balancing gut bacteria

One emerging area of research is focusing on the role of bacteria in the gut on weight management.

The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteriaTrusted Source.

Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.

Some foods can increase the number of good bacteria in the gut, including:

A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.

Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.

Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.

8. Getting a good night’s sleep

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesityTrusted Source. There are several reasons behind this.

Research suggestsTrusted Source that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisolTrusted Source, which also prompt fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.

9. Managing your stress levels

Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.

However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetiteTrusted Source and potentially lead to them eating more.

Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.

Researchers foundTrusted Source that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of children and adolescents who are overweight or have obesity.

Some methods of managing stress include:

yoga, meditation, or tai chi

breathing and relaxation techniques

spending some time outdoors, for example walking or gardening

Takeaway

It is important to remember that there are no quick fixes when it comes to weight loss.

The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.

This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.

What should I eat on an empty stomach to lose weight?

Weight loss: 5 simple morning drinks to melt belly fat

Do you not fit in your favourite pair of jeans anymore? The work-from-home culture has made most of us gain some extra kilos. Because we all are guilty of delaying our weight loss goals, now is the time to get started and get rid of the extra weight, especially the bulging belly.

Here is a list of five metabolism-boosting drinks that you can have on an empty stomach every morning. These drinks aid weight loss and help you lose overall body weight. It is best to have these drinks in the morning because that is the time when your metabolism is at its peak.

02/6Jeera water

Jeera water

Jeera is a must -use spice in all Indian curries. And jeera water is an excellent low-calorie drink that boosts digestion and helps melt belly fat. It works wonder in suppressing hunger and speeding up the weight loss process. To make the drink, add a teaspoon of jeera in a glass of water and leave it overnight. Strain the drink and have it empty stomach the next morning.READMORE

03/6Saunf water

Saunf water

Saunt called fennel in English is a traditional remedy to combat bloating and indigestion. Fennel seeds have diuretic properties that help detox the body. Detoxifying is closely interlinked with weight loss. Fennel seed helps by boosting the metabolism. To make fennel seed water, mix a teaspoon of fennel seed in water and leave it overnight. Strain and drink the water the next morning.READMORE

04/6Ajwain water

Ajwain water

Also called carom seeds, ajwain seeds help in boosting the metabolism. Ajwain boosts digestion and helps in better absorption of nutrients. To make the drink soak two teaspoons of roasted ajwain seeds in a glass of water overnight. Strain the mixture or just mix it well and have it the next morning.READMORE

05/6Lemon water

Lemon water

Lemon water makes for a refreshing drink after a long tiring day. If you also like having lemon water, here is some good news. Starting your day with a glass of lukewarm lemon water can do wonders for your body. The drink is packed with antioxidants and pectin fibre, which helps in melting the belly fat. To make the drink take a glass of water, squeeze some lemon juice and add a teaspoon of honey to it. Drink on an empty stomach in the morning to boost your metabolism and lose extra kilos.READMORE

06/6Green tea

Green tea

Green tea has become widely popular over the last few decades. The drink is full of antioxidants (catechins) known to boost metabolism. Do not add sugar to the drink to reap the maximum benefits. Though you can add some lemon juice to enhance the taste.

Is 4 oranges a day too much?

Can eating too many oranges lead to side effects?

The season of oranges is here. Orange, also called narangi is everyone's favourite. Its tangy and sweet taste makes it a great snack. Plus, the various health benefits it offers is like cherry on the cake. Orange helps keep us stay hydrated and provides us with vitamin C in abundance to keep our immune system strong. But can having too many oranges lead to any side effects? Certainly, it can.

100 grams of oranges contains 47 grams of calories, 87 grams of water, 0.9 grams of protein, 11.8 grams of carbohydrate, 9.4 grams of sugar, 2.4 grams of fibre and 76 per cent of the DV (daily value) of vitamin C. It's densely rich in nutrients but should be consumed in moderate amounts.

02/3The side effect of eating too many oranges?

The side effect of eating too many oranges?

If one starts to eat 4-5 oranges every day, it can lead to overconsumption of fibre. This can cause an upset stomach, cramping, diarrhoea, bloating and nausea. Excessive intake of vitamin C can lead to heartburn, vomiting, insomnia and heart attack, as per reports.READMORE

03/3How many oranges you can have in a day?

How many oranges you can have in a day?

Oranges are acidic in nature, which can lead to irritation in the stomach in people suffering from gastroesophageal reflux disease (GERD). People suffering from GERD should consult their doctor before consuming oranges.

In some severe cases, it can lead to vomiting and heartburn. People with high potassium levels must also consult their doctor before consuming oranges.

Oranges have low levels of potassium, but if the body has too much potassium already, it can cause a potentially serious condition called hyperkalemia.

At max, one should not consume 1-2 oranges in one day.

Are oranges high in sugar?

Watching your sugar intake is a good idea, but taming your sweet tooth can be an incredibly difficult feat.

Perhaps you’ve already cut out processed sugars, but didn’t realize how much sugar is contained in fruit. Or maybe you live with diabetes and want to know which fruits will have the least impact on your blood sugar.

While fruit also contains lots of other healthy nutrients, some varieties are higher in sugar than others. Learn which fruits are lowest in sugar content so you can satisfy your sweet tooth without breaking the sugar bank.

1. Lemons (and limes)

High in vitamin C, lemons and their lime green counterparts are fairly sour fruits. They don’t contain much sugar (only a gram or two per lemonTrusted Source or limeTrusted Source) and are the perfect addition to a glass of water to help curb your appetite.

2. Raspberries

With only five gramsTrusted Source — a bit more than a teaspoon — of sugar per cup, and lots of fiber to help fill you up, raspberries are one of several amazing berries to make the list.

3. Strawberries

Strawberries are surprisingly low in sugar considering they taste so sweet and delicious. One cup of raw strawberries has about seven gramsTrusted Source of sugar, along with over 100 percent of the recommended daily intake of vitamin C.

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4. Blackberries

Blackberries also only have seven gramsTrusted Source of sugar per cup. You don’t have to feel guilty snacking on these dark colored berries. As a bonus, they’re also high in antioxidants as well as fiber.

5. Kiwis

These odd fuzzy green-fleshed fruits are technically considered a berry too. Kiwis (or kiwifruits) are rich in vitamin C and low in sugar — with just six gramsTrusted Source per kiwi. You can find kiwis all year-round at the grocery store.

6. Grapefruit

Another citrus fruit to make the list is grapefruit. While grapefruits certainly don’t taste as sweet as a grape, they make for a great breakfast with only nine gramsTrusted Source of sugar in half of a medium-sized grapefruit.

How to Lose Weight With Oranges

7. Avocado

While not exactly the first thing that comes to mind when you think of fruit, avocados are indeed fruits, and naturally low in sugar. An entire raw avocado only has about one gramTrusted Source of sugar. What avocados do have a lot of are healthy fats, which will help keep you satiated.

8. Watermelon

Watermelons are the iconic summer fruit. They may seem like a treat, but they’re low in sugar. A whole cup of diced up watermelon has under 10 gramsTrusted Source of sugar. A bonus of eating watermelon is it’s also a great source of iron.

How to Cut: Watermelon

9. Cantaloupe

Cantaloupes owe their orange color to a high vitamin A content. A cup of this delicious melon contains less than 13 gramsTrusted Source of sugar. This may be a bit higher than other fruits, but keep in mind that a 12 ounce can of soda has nearly 40 grams of sugar, and very little nutritional value.

10. Oranges

Oranges are another great way to enjoy a sweet snack without all the calories and sugar, while also boosting your Vitamin C intake. A typical naval orange has about 12 gramsTrusted Source of sugar per fruit and less than 70 calories.

11. Peaches

Peaches can be incredibly sweet, but at less than 13Trusted Source grams of sugar in a medium-sized fruit, they can still be considered low in sugar for a fruit.

Takeaway

These 11 low-sugar fruits contain between one and 13 grams of sugar, but remember that serving size makes all the difference.

A serving of watermelon is just one cup, so indulging in three or four cups of watermelon can easily put you somewhere near a can of sugary soda in terms of sugar.

Of course, all fruit contains a lot more vitamins, minerals, and fiber compared to sugary processed snacks. High fiber foods slow down digestion, which means your blood sugar won’t spike as quickly after eating fruit. As with most things in life, moderation is key.

Can you exercise after eating orange?

Skipping food before you hit that bootcamp class can lead to injuries, dizziness, or, dreaded nausea. But before you grab a sugar-filled pastry on-the-go or eat a calorie-dense meal of bacon and eggs, you should know that all proteins and nutrients aren't created equal. We sought out a few dietitians and nutritionists to determine the best pre-workout foods for energy, weight loss, and muscle growth. Here are some of the healthiest, satisfying options to fuel your body. And nope, they're not all smoothies.

Homemade Trail Mix

"My favorite pre-workout combo includes a DIY trail mix of dried fruit and mixed nuts," says Rachel Fine, registered dietitian and founder of To The Pointe Nutrition. "Nuts provide the whole package: carbs and fiber for sustainable energy, protein for muscle recovery, and healthy fats to reduce inflammation that naturally occurs with exercise."

Whole Grain Rice

"Complex carbohydrates—like those found in whole grain rice— will help to keep your blood sugar level," suggests Holly Grainger, MS, RD. "Since whole grains are low on the glycemic index, they are absorbed slowly and may help you feel full longer."

She recommends serving steamed veggies on a bed of brown rice or eating a turkey sandwich on whole grain bread with lettuce and tomato.

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Mixed Fruit

"Fruit is arguably the best option for pre-workout food," suggests nutrition and fitness expert Mike Clancy, C.S.C.S. "A small piece of fruit satisfies many prerequisites of proper workout nutrition: carbohydrates, sugar, vitamins, minerals, and water. Fruit is also lower in calories, so there’s less risk of feeling lethargic or sluggish during your workouts."

Bananas With Peanut Butter

"Bananas will help supply energy," suggests Fine. "Peanut butter provides healthy fats and protein, and pairs well with the carbohydrates from a banana to support muscle recovery."

Crunchy Chickpeas

"Texture is really important in terms of feeling satiated," says Rania Batayneh, MPH, and author of The One One One Diet. "Chickpeas are high in B vitamins, which can help fuel your workout. You need a combination of protein, carbs, and fat in each meal and snack, so crunchy chickpeas fit the bill. My go-to option is Saffron Road Crunchy Chickpeas. I keep them in my gym bag and in the car for a healthy and quick snack.

Oranges

"The best time to have a pre-workout snack is 30 minutes before when carbohydrates are most readily available," recommends weight loss doctor and bariatric surgeon Dr. Michael Nusbaum. "Eating an orange won’t upset your stomach, and it will provide carbs and vitamin C to help repair the muscle broken down during exercise."

Baked Sweet Potato

Not just for fries and pies, Danielle Keith, a holistic health coach and founder of Code Green Wellness, cites an excerpt from Journal of Medicinal Food to explain why she enjoys munching on a baked sweet potato pre-workout—sans the loaded fixings, of course.

"Per the 2014 journal, sweet potatoes are high in fiber and complex carbohydrates," she says. "They're packed with vitamins and minerals that provide long-lasting energy."

Ezekiel Bread Topped With Avocado Slices

HIIT pilates instructor and wellness coach Melanie Kotcher points to a peer-reviewed journal by the International Journal of Food Sciences and Nutrition to explain the nutrients found in Ezekiel bread.

"The carbs from the Ezekiel bread are enough to provide your muscles with the glucose needed to fuel shorter workouts," says Kotcher. "The higher fat (good fat!) in avocados provides additional nutrients and consistent energy for a longer workout. Ezekiel bread also contains higher levels of nutrients when compared to breads that are made from grains that have not sprouted."

Eggs With Toast

"Eggs are high in high biological value (HBV) proteins, which are proteins that include all the essential amino acids," adds Fine. "The amino acids benefit muscle recovery."

Cottage Cheese

"Cottage cheese contains nine essential amino acids, which makes it a great restorative protein to build new muscle tissue, especially before or after the gym," explains registered dietitian Melissa Rifkin, who recommends Muuna cottage cheese. "It also provides the calcium needed for bone health and aids in muscle contractions. Eating cottage cheese will make you feel satiated longer."

Protein-Packed Smoothie With Mixed Berries

"In my daily research, I came across an article in the Journal of Food Science and Technology about whey protein," says Kotcher. "It describes how this mixture is quickly absorbed into the body and contains bioactive proteins that offer additional health benefits."

She continues: "I recommend mixing the whey protein in a pre-workout berry smoothie, because the mixed berries provide the antioxidants and fiber needed for a healthy digestive system."

Beets

Okay, we know the idea of eating a root vegetable before sweating it out doesn't sound appealing, but perhaps you'll change your mind once you read its juicing benefits.

Natalie Sexton, holistic health practitioner and vice president of Natalie's Juice Company, cites the benefits of beets based on a study conducted The Journal of Applied Physiology. The study concluded that people who regularly drink beet juice before exercising were able to maximize their cardio output and improve endurance, due to the nitrate-rich compounds the veggie contains.

Rolled Oats or Oatmeal

"When it comes to fueling up before a workout, it’s always best to supply your body with the right foods to optimize energy levels," adds Fine. "During exercise, the body’s most efficient energy source is glucose. Complex carbs, such as those found in oats and minimally processed whole grain carbs, are a great source of glucose and fiber. This allows for long-term energy that won’t cause blood sugar levels to spike."

Nonfat Greek Yogurt With Berries

"According to an entry in Advances in Nutrition, the nonfat Greek yogurt provides protein—almost double the protein compared to regular yogurt with less carbs and sodium— while the fruit has the carbs needed to quickly break down for fuel," adds Kotcher. "The protein in the nonfat Greek yogurt also helps you stay full for a longer period of time."

Are oranges good for abs?

There's more to having a six pack stomach than doing crunches all afternoon long; today I want to share with you a few foods to eat for defined abs. Although you might have heard it before, abs really are made in the kitchen. No matter how many hours you spend in the gym, without a clean diet, those abs will never show through. Along with your fitness regimen, add some of these foods to eat for defined abs to your diet today!

Table of contents:

Oats

Salmon

Unsalted Mixed Nuts

Kale

Lentils

Oranges

Green Tea

OATS

Oats

ShareWhole grains, like oats, are one of the first foods to eat for defined abs! Whole grains are high in fiber which helps remove bulk and waste from your body. Not only that, but since whole grains are digested much slower than processed grains, whole grains help regulate your appetite, preventing you from overeating throughout the day. Try starting your day with a cup of oats and slowly start to see those abs come through!

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SALMON

Salmon

ShareSalmon is a great fit body food because of its high protein content. Since protein is stored in our muscles, adequate protein consumption will help you repair and build those strong abs in the gym. Protein is much harder to digest than both carbohydrates and fat, therefore, our body uses more energy to breakdown foods like salmon. Salmon is also very high in omega-3s which help fight inflammation which is often associated with high intensity exercise. Try a salmon salad with a side of whole grains for defined abs soon!

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UNSALTED MIXED NUTS

Unsalted Mixed Nuts

ShareUnsalted mixed nuts are a great ab friendly food to snack on since only a little bit go a long way! Nuts are very high in fiber, healthy fats and protein and digest very slowly in your body, keeping you full for hours on end. They are great to help keep your blood sugar stable, preventing you from overeating throughout the day! Reach for only about a fourth of a cup because even though they are great for you, they still are high in calories!

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KALE

Kale

ShareOne of my favorite six pack foods is kale! While you might not think of kale as a food to help those defined abs show through, kale is high in vitamins and minerals and very low in calories and carbohydrates. Put it this way, it packs a mean nutritional punch! Kale, and all other leafy greens, are what I like to consider free foods since they are such a nutrient powerhouse and very low in calories!

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LENTILS

Lentils

ShareLentils are another food that are great for a lean body! Lentils are very high in protein, fiber and complex carbohydrates which will help fuel your active lifestyle. The protein will help repair your muscles while the carbohydrates will help them grow, which after all, in order for abs to show through they have to be there in the first place!

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ORANGES

Oranges

ShareOranges do more for your body than help fight off a cold; they are great for a tight bod too! Oranges are high in fiber which helps trap and remove anything that might be sitting in your digestive system, really helping those abs show through! Oranges are also a great snack to reach for because they have a high water content which will help you feel full and hydrated all day long.

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GREEN TEA

Green Tea

ShareGreen tea is the perfect beverage to sip on if you are looking for a well toned stomach. Green tea will not only help keep you hydrated, but it also contains a small dose of metabolism-boosting caffeine, helping you burn slightly more calories throughout the day. The catechins in green tea can also help your body use its fat stores for energy to increase your body's core temperature. More fat burned = more abs showing through!

As you see, you can crunch all day long and still not have a six pack. Abs certainly are made in the kitchen and not in the gym. While the gym will help build the abdominal muscles, it's the foods that you choose to eat each day that will help trim the fat and let those muscular abs show through! Have you ever tried to crunch your way to a six pack without cleaning up your diet?

What time is best to eat orange?

We all know what we eat has a huge impact on our mental and physical wellbeing.

But studies have shown eating foods at certain times of the day can also have a positive or negative effect.

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Some foods will give us that much-needed energy boost in the morning while others will prove most useful in helping us fall asleep.

Here nutritionist Dr Emma Derbyshire outlines when are the best and worst times to indulge in our favourite foodstuffs.

Bananas

Best time of the day: Supper

She said: “Bananas provide B vitamins which can help to support serotonin production which may help to regulate sleep.

“Serotonin is one of the main neurotransmitter (brain chemicals) involved in the regulation of sleep/wake cycles.

“So a banana and glass of hot milk before bed may help in getting that good night’s sleep.”

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Meat

Best time of the day: Breakfast or lunch

She said: “Interestingly some evidence has found that eating lean red meat or protein such as eggs can help to regulate appetite.

“So eating these earlier in the day – with breakfast or lunch – may help us to feel fuller for longer.”

Rice

Best time of the day: Lunch

She said: “Whole grain brown rice contains the hulls and brans of the grain so provides extra fibre, calcium, magnesium and potassium than white rice.

“It also has a low glycaenic index which means its energy content will be released slower.

“So this would be best eaten at lunch to help keep hunger at bay.”

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Oranges and apples

Best time of the day: Breakfast or lunch

Worst time of the day: Supper

She said: “These are rather acidic and you wouldn’t want to go to bed on a heavy stomach so these are best eaten in the morning or as a snack during the day.”

Yoghurt

Best time of the day: Anytime

She said: “Yoghurt is a greater provider of protein and calcium.

“While late-night snacking is not the best idea yoghurt is a healthier alternative than biscuits if you feel you’re still hungry in the evening.”

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Milk

Best time of the day: Supper (if hot)

She said: “Drink in between meals or as a hot drink before bed.

Does orange juice make you fat?

Orange juice is enjoyed around the world.

It’s made by squeezing oranges to extract the juice, either by hand or using commercial methods.

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It’s naturally high in vital nutrients, such as vitamin C and potassium. Plus, commercial varieties are often enriched with calcium and vitamin D.

Nonetheless, there’s controversy regarding whether or not it contributes to a healthy diet.

Here are 5 health benefits of orange juice.

1. Rich in Several Important Nutrients

Orange juice is high in many nutrients, including vitamin C, folate, and potassium.

An 8-ounce (240-ml) serving of orange juice provides approximately (1Trusted Source):

Calories: 110

Protein: 2 grams

Carbs: 26 grams

Vitamin C: 67% of the Reference Daily Intake (RDI)

Folate: 15% of the RDI

Potassium: 10% of the RDI

Magnesium: 6% of the RDI

Orange juice is a concentrated source of vitamin C, a water-soluble vitamin that doubles as a powerful antioxidant and plays a central role in immune function (2).

Additionally, vitamin C helps promote bone formation, wound healing, and gum health (3Trusted Source).

Orange juice is also rich in folate, which is needed for DNA synthesis and supports fetal growth and development (4Trusted Source).

Not to mention, it’s an excellent source of the mineral potassium, which regulates blood pressure, prevents bone loss, and protects against heart disease and stroke (5).

SUMMARY

Orange juice is high in several necessary nutrients, including vitamin C, folate, and potassium.

2. High in Antioxidants

Antioxidants in orange juice promote health by preventing oxidative damage — an imbalance between antioxidants and unstable molecules known as free radicals.

Research shows that antioxidants are crucial to maintaining overall health. They may even help protect against chronic conditions, such as heart disease, cancer, and diabetes (6Trusted Source).

Orange juice is a good source of antioxidants like flavonoids, carotenoids, and ascorbic acid (7Trusted Source).

One 8-week study found that drinking 25 ounces (750 ml) of orange juice daily increased antioxidant status significantly (8).

Another study had similar findings, reporting that drinking 20 ounces (591 ml) of orange juice daily for 90 days increased total antioxidant status in 24 adults with high cholesterol and triglycerides (9).

Plus, in a study in over 4,000 adults, orange juice was considered one of the top sources of antioxidants in the average American diet — alongside tea, berries, wine, supplements, and vegetables (10).

SUMMARY

Orange juice is high in antioxidants and can help increase antioxidant status to aid in disease prevention.

3. May Help Prevent Kidney Stones

Kidney stones are small mineral deposits that accumulate in your kidneys, often causing symptoms like severe pain, nausea, or blood in your urine (11Trusted Source).

Orange juice can increase the pH or urine, making it more alkaline. Studies show that having a higher, more alkaline urinary pH may aid in preventing kidney stones. (12, 13).

One small study observed that orange juice was more effective than lemonade at reducing several kidney stone risk factors (14).

Another study in 194,095 people found that those who consumed orange juice at least once daily had a 12% lower risk of developing kidney stones than those who drank less than one serving a week (15Trusted Source).

SUMMARY

Orange juice can increase the pH of the urine and, as a result, lower the risk of kidney stones.

4. May Improve Heart Health

Heart disease is a serious problem, accounting for over 17 million deaths worldwide each year (16Trusted Source).

Some studies show that drinking orange juice may reduce several risk factors for heart disease — such as high blood pressure and elevated cholesterol — and help keep your heart healthy and strong.

For example, one study in 129 people found that long-term orange juice consumption lowered levels of both total and “bad” LDL cholesterol (17Trusted Source).

Furthermore, a review of 19 studies noted that drinking fruit juice was effective at decreasing diastolic blood pressure (the bottom number of a reading) in adults (18Trusted Source).

Orange juice has also been shown to increase levels of “good” HDL cholesterol in people with elevated levels — which could improve heart health (19Trusted Source).

SUMMARY

Orange juice may help increase levels of “good” HDL cholesterol and decrease total and “bad” LDL cholesterol, as well as diastolic blood pressure.

5. May Decrease Inflammation

Acute inflammation is a normal part of the immune response designed to protect against disease and infection.

However, sustaining high levels of inflammation long term is thought to contribute to the development of chronic disease (20Trusted Source).

Elevated markers of inflammation like C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-α (TNF-α) have all been seen in conditions like metabolic syndrome, heart disease, and certain cancers (21, 22, 23).

Some studies suggest that orange juice could decrease inflammation and problems tied to it.

One review found that orange juice possesses anti-inflammatory properties that may reduce levels of specific inflammatory markers tied to chronic disease (24).

Moreover, an 8-week study in 22 people showed that drinking both fresh and commercial orange juice decreased markers of inflammation like CRP and IL-6 — which could potentially aid in disease prevention (25Trusted Source).

SUMMARY

Orange juice may help decrease markers of inflammation, which could help reduce your risk of chronic disease.

Potential Downsides

Though orange juice is connected to several health benefits, it’s also high in calories and sugar.

What’s more, unlike whole fruits, it lacks fiber, meaning it’s less filling and could potentially lead to weight gain (26).

In fact, multiple studies have shown that regular consumption of fruit juice can lead to increased weight gain over time (27, 28).

Many types of orange juice are also high in added sugar, which can increase blood sugar levels (29Trusted Source).

Several studies have found that regularly drinking sugar-sweetened beverages, such as fruit juice, may be linked to a higher risk of type 2 diabetes (30Trusted Source, 31Trusted Source).

Practicing portion control and opting for fresh-squeezed or 100% orange juice can help maximize health benefits while reducing your risk of adverse effects.

You can also try diluting orange juice with water to cut calories and prevent weight gain.

For children, it’s recommended to limit juice intake to no more than 4 ounces (118 ml) per day for toddlers aged 1–3, 6 ounces (177 ml) for children aged 4–6, and 8 ounces (240 ml) for those aged 7–18 (26Trusted Source).

SUMMARY

Orange juice is high in sugar and calories, which may contribute to weight gain and high blood sugar. Drink it in moderation and opt for fresh-squeezed or 100% orange juice whenever possible.

The Bottom Line

Orange juice is a favorite beverage high in antioxidants and micronutrients like vitamin C, folate, and potassium.

Regular consumption has been associated with several health benefits, including improved heart health, decreased inflammation, and a reduced risk of kidney stones.

However, it’s also high in calories and sugar, so it’s best to consume it in moderation and select fresh-squeezed or 100% orange juice whenever possible.

What should I eat late at night?

It’s well after dark and your stomach is rumbling.

The challenge is figuring out what you can eat that’s quick, tasty and won’t cause you to pack on the pounds.

After all, there’s growing scientific evidence that eating too late at night could make weight control harder (1Trusted Source, 2Trusted Source, 3Trusted Source).

Fortunately, if you’re truly hungry, a small, nutrient-rich snack under 200 calories is generally fine at night (4Trusted Source).

Some snacks even contain compounds that may help you sleep better (5Trusted Source).

Here are 15 excellent and healthy late-night snack ideas.

1. Tart Cherries

Consider adding tart cherries like Montmorency or their juice to your late-night snack options.

A few, small studies suggest that they may help you sleep better. What’s more, they have anti-inflammatory benefits and may offer protection against inflammation-related conditions like arthritis and heart disease (6Trusted Source, 7Trusted Source).

In a recent study, a small group of older women with insomnia drank 8 ounces (240 ml) of 100% tart cherry juice or a placebo drink at breakfast and 1–2 hours before bedtime.

After two weeks, an on-site sleep test showed that those drinking cherry juice slept nearly one and a half hours more at night, compared to the placebo group (8Trusted Source).

Tart cherries contain the sleep-promoting hormone melatonin, but only a relatively small amount.

However, they also contain the phytochemical procyanidin B-2, thought to protect the amino acid tryptophan in your blood, which can be used to make melatonin (9Trusted Source).

An 8-ounce (240-ml) glass of 100% tart cherry juice or one-third cup (40 grams) of dried tart cherries have around 140 calories (10Trusted Source).

SUMMARY

Tart cherries and their juice make an ideal late-night snack since studies suggest they may help you sleep better. Eight ounces (240-ml) of 100% tart cherry juice or one-third cup (40 grams) of dried tart cherries have around 140 calories.

2. Banana With Almond Butter

One small banana dipped in a tablespoon (16 grams) of unsweetened almond butter is a tasty, 165-calorie pairing that may even help you sleep (10Trusted Source, 11).

One study in healthy men found a more than 4-fold increase in melatonin blood levels within two hours of eating two bananas (12Trusted Source).

Bananas are one of the few fruits known to be relatively rich in the nerve messenger serotonin, some of which your body converts to melatonin.

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Almonds and almond butter supply some melatonin as well. Plus, they’re a good source of healthy fats, vitamin E and magnesium (13).

Magnesium has been linked to good sleep, since it may support your body’s production of melatonin (14Trusted Source, 15Trusted Source, 16Trusted Source).

SUMMARY

Snacking on a banana dipped in almond butter may help increase your body’s melatonin levels to support a good night’s sleep — all that for only about 165 calories.

3. Kiwis

This fuzzy-skinned, sweet-tart fruit is nutritious and figure-friendly.

Two peeled kiwis pack only 93 calories, 5 grams of fiber and 190% of the recommended daily intake (RDI) of vitamin C (17).

In addition, kiwis may help you sleep better.

The fruit was put to the test in a study in 24 adults with sleep difficulties. Participants ate two kiwis one hour before bed every night. Sleep diaries and a sleep wrist watch were used to track sleep.

After one month, people noticed a 35% decrease in the time it took them to fall asleep. They also slept about 13% longer and 5% better (18Trusted Source).

Kiwis are one of few fruits containing a good amount of the nerve messenger serotonin, which has a relaxing effect and can help you fall asleep faster. Serotonin also helps curb carb cravings (19Trusted Source, 20Trusted Source).

Though larger studies are needed to confirm the sleep benefits of kiwi, there are plenty of other reasons to enjoy this fruit in the meantime.

SUMMARY

Kiwis are a light, satisfying snack that’s rich in vitamin C. Two peeled kiwis pack only 93 calories. They’re also a natural source of serotonin, which promotes relaxation and helps curb appetite.

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4. Pistachios

Pistachios stand out among other nuts for their high levels of sleep-promoting melatonin.

Though all plant foods are thought to naturally contain this substance, few have as much as pistachios (9Trusted Source).

One ounce (28 grams) of shelled pistachios, which is about a handful, has 160 calories and about 6.5 mg of melatonin (9Trusted Source, 21).

For comparison, the amount of melatonin typically recommended to aid sleep is 0.5–5 mg (8Trusted Source).

SUMMARY

A handful (1 ounce or 28 grams) of shelled pistachios packs as much sleep-promoting melatonin as a dietary supplement, at only 160 calories.

5. Protein Smoothie

Eating a protein-rich snack before bed could support muscle repair and help slow down age-related muscle loss, particularly if you exercise routinely (22Trusted Source).

Smoothies are an easy and tasty way to sneak in protein-rich milk before bed.

For example, blend 8 ounces (240 ml) of low-fat milk with 2/3 cups (110 grams) of frozen pineapple for a tropical treat with only around 160 calories (23, 24).

What’s more, milk is rich in tryptophan. Your body uses this amino acid to make both serotonin and melatonin, which aid sleep (25Trusted Source).

Pineapple has been found to boost melatonin levels as well (12Trusted Source).

SUMMARY

A milk-based smoothie supplies protein for muscle repair and tryptophan, which is used to make sleep-promoting brain chemicals. An 8-ounce (240-ml) smoothie with low-fat milk and pineapple packs only about 160 calories.

6. Goji Berries

The red-orange color of these sweet-tart berries hints at their rich supply of antioxidants, including carotenoids.

Goji berries also contain a bit of melatonin, which may help you sleep (26Trusted Source).

In a preliminary, two-week study, participants drank 4 ounces (120 ml) of goji berry juice or a placebo beverage.

More than 80% of people in the goji berry group reported improved sleep quality, and about 70% found it easier to wake up, while around 50% reported feeling less tired. People in the placebo group reported no such benefits (27Trusted Source).

Larger, more rigorous studies are needed to confirm these sleep benefits, but goji berries are a simple, nutrient-rich snack, in any case.

One-fourth cup (40 grams) of dried goji berries has 150 calories. You can eat them like raisins or add them to trail mix or cereal (10Trusted Source).

SUMMARY

Goji berries are an antioxidant-rich snack, which may aid good sleep. One-fourth cup (40 grams) of these tasty, dried berries has only 150 calories.

7. Crackers and Cheese

Snacks that offer a balance of carbs and protein like whole-grain crackers and cheese support consistent blood sugar levels (28Trusted Source).

From a sleep perspective, combining a carb-rich food like crackers with a good tryptophan source like cheese helps make tryptophan more available to your brain (25Trusted Source, 29Trusted Source).

This means that the compound can be used to make serotonin and melatonin, which aid sleep.

A serving of 4 whole-wheat crackers (16 grams) and one stick of reduced-fat cheddar cheese (28 grams) is around 150 calories (30, 31).

SUMMARY

The combo of protein from cheese and carbs from crackers supports steady blood sugar levels and the production of sleep-supportive brain chemicals. What’s more, 4 crackers and 1 stick (28 grams) of reduced-fat cheese pack only 150 calories.

8. Hot Cereal

Hot cereal isn’t just for breakfast. It’s also a great way to wind down at night.

Hot, whole-grain cereals like oatmeal are good sources of fiber. Plus, they’re generally a healthier choice than cold, more refined products.

You can also think outside the box by turning cooked barley or whole-grain rice into hot cereal with the addition of milk and toppings like cinnamon, nuts or dried fruit.

Prepare whole grains that require longer cooking times in advance and store them in your fridge for a few days. Simply add a bit of water and reheat the grains when you’re ready for a late-night snack.

Besides satisfying your hunger, oats, barley and rice (especially black or red rice) are natural sources of melatonin (9Trusted Source).

One three-quarter cup (175 grams) of cooked oatmeal made with water averages 124 calories. Sprinkling it with 1 tablespoon (9 grams) of raisins adds 27 calories (32, 33).

SUMMARY

Just about any cooked whole grain can be combined with milk or other toppings for a healthy late-night snack. The melatonin in grains like oats and barley supports sleep, and a 3/4 cup (175 grams) of cooked oatmeal made with water only has 124 calories.

9. Trail Mix

You can buy trail mix pre-made or purchase your favorite ingredients individually and make your own.

Dried fruits, nuts and seeds are typical healthy choices. Mix them together and pre-portion about one-fourth cup (38 grams) into snack-sized bags or reusable tubs.

Since trail mix ingredients are generally calorie-dense, it’s important to watch your portion size. A one-fourth-cup (38-gram) serving of trail mix averages 173 calories (34).

Besides supplying healthy fats, B vitamins and minerals, certain trail mix add-ins may even support sleep.

For example, walnuts, sunflower seeds and dried cranberries have been noted for their melatonin contents (9Trusted Source).

SUMMARY

Some trail mix ingredients, such as walnuts and dried cranberries, contain sleep-promoting melatonin. A one-fourth-cup (38-gram) serving averages 173 calories, depending on the mix. Measure your trail mix portions to avoid excess calories.

10. Yogurt

Yogurt is an excellent source of calcium. Long known for keeping your bones strong, this mineral has more recently also been linked to better sleep (14Trusted Source, 35Trusted Source).

Your body needs calcium to make melatonin from the amino acid tryptophan (36Trusted Source).

Yogurt, especially Greek yogurt, is also rich in protein, particularly casein.

Preliminary studies suggest that consuming casein protein at night may help reduce hunger the next morning (4Trusted Source, 37Trusted Source).

If yogurt is your snack of choice, opt for plain and flavor it with unsweetened fruit, such as berries or peaches.

A 6-ounce (170-gram) container of plain, nonfat yogurt has 94 calories. Mixing in a half cup (74 grams) of blueberries adds 42 calories (38, 39).

SUMMARY

Yogurt is a good source of protein, which helps curb hunger. It’s also rich in calcium, which has been linked to better sleep. A 6-ounce (170-gram) container of plain, nonfat yogurt has only 94 calories.

11. Whole-Grain Wrap

Tortillas can be filled in any number of ways to satisfy late-night hunger.

For a simple snack, warm one whole-grain tortilla, top it with hummus, unsweetened nut butter or sundried tomato spread, roll it up and enjoy.

A 6-inch (30-gram) tortilla averages 94 calories. Adding 1 tablespoon (15 grams) of hummus increases the number of calories by 25 (40, 41).

If you need something a little heartier, try adding leftover chopped chicken breast, leafy greens and dried cranberries.

Chicken is a notable source of tryptophan, which is needed for making melatonin. Dried cranberries supply melatonin as well (9Trusted Source, 25Trusted Source).

SUMMARY

A small, whole-grain tortilla is a blank slate for a healthy late-night snack, at only 94 calories. Just add nutritious toppings or fillings, such as hummus and leftover chicken breast, and enjoy.

12. Pumpkin Seeds

A 1-ounce (28-gram) serving of pumpkin seeds has 146 calories and provides 37% of the RDI for magnesium, which has been linked to better sleep (14Trusted Source, 15Trusted Source, 42).

Pumpkin seeds are also rich in tryptophan (43Trusted Source).

Eating some carbs like half an apple or some raisins together with pumpkin seeds encourages your body to route the tryptophan in the seeds to your brain to make melatonin.

In a small, preliminary, one-week study, some participants consumed 250 mg of tryptophan from pumpkin seeds daily, plus carbs in the form of a nutrition bar. These people slept 5% better and spent less time awake (44Trusted Source).

In comparison, people who received 250 mg of supplemental, drug-quality tryptophan powder and carbs in a nutrition bar slept 7% better. A control group who ate a carb-only snack did not report improved sleep quality (44Trusted Source).

Larger studies are needed to confirm these results. Still, it’s encouraging that tryptophan from a food, such as pumpkin seeds, may have a similar effect to pure, supplemental tryptophan.

SUMMARY

Pumpkin seeds are rich in magnesium and tryptophan, which may help support sleep, particularly when eaten with carbs, such as raisins or fresh fruit. A 1-ounce (28-gram) serving of pumpkin seeds has 146 calories.

13. Edamame

Edamame, which are unripe, green soybeans, can be purchased fresh or frozen.

For a simple, late-night snack, toss fresh or thawed, shelled edamame with a bit of salt and pepper. You don’t even need to cook them. A half-cup (113-gram) serving has 150 calories (10Trusted Source).

Alternatively, you can buy dry-roasted edamame, which is similar to fully mature, roasted soybeans (soy nuts). One-fourth cup (30 grams) has 130 calories (10Trusted Source).

Edamame is a good source of protein, which includes a notable amount of the amino acid tryptophan (25Trusted Source).

To help shuttle the tryptophan to your brain to make melatonin, pair the edamame with carbs.

For example, use edamame instead of garbanzo beans in your favorite hummus recipe and spread it on whole-grain toast or pair dry-roasted edamame with dried fruit.

SUMMARY

Green soybeans, known as edamame, are a good source of protein, including the amino acid tryptophan. Buy them fresh, frozen or dry-roasted. One-half cup (113 grams) of fresh edamame has 150 calories, while dry-roasted edamame are higher in calories.

14. Eggs

Eggs are incredibly versatile and can be used in a variety of snacks, depending on how much time and effort you want to put in.

For example, keep some hard-boiled eggs on hand in your refrigerator for a quick snack or to turn them into egg salad as a spread for crackers.

WEIGHTLOSS MOTIVATION/RESULTS | TIKTOKS

There are also many grain-free, scrambled-egg muffin recipes online. These tasty treats can often be frozen and reheated at a later point in a muffin pan or your microwave.

One large egg has just 72 calories and supplies 6 grams of hunger-satisfying protein, including 83 mg of tryptophan (45).

SUMMARY

You may not think of eggs as a snack, but they’re quick to cook and a good source of protein, which helps tame your hunger. One large egg has just 72 calories.

15. Strawberries and Brie

If you’re looking for a large snack serving that doesn’t pack a lot of calories, reach for fresh strawberries.

Strawberries are an excellent source of vitamin C and contain a notable amount of melatonin (9Trusted Source).

One cup (166 grams) of sliced strawberries has only 53 calories. At that rate, you could enjoy two cups and still stay well below the recommended 200-calorie limit for late-night snacks (46).

Alternatively, pair a cup (166 grams) of sliced strawberries with 1 ounce (28 grams) of brie. The cheese adds 94 calories and about 6 grams of hunger-satisfying protein (47).

Keep in mind that brie and other types of soft cheese are not recommended for pregnant women. Eating soft cheese carries a risk of listeria infections, which may cause miscarriage (48Trusted Source).

SUMMARY

Fresh strawberries are great when you want a visually-satisfying, large serving for few calories. Pairing them with brie provides protein to help satisfy hunger longer. One cup (166 grams) of strawberries with a 1-ounce (28-gram) side of brie has only 147 calories.

The Bottom Line

If you’re truly hungry late at night — rather than just bored or stressed — eating a snack under 200 calories shouldn’t tip the scales.

Whole, minimally processed foods like berries, kiwis, goji berries, edamame, pistachios, oatmeal, plain yogurt and eggs make easy, tasty and healthy late-night snacks.

Many of these foods even contain sleep-supportive compounds, including tryptophan, serotonin, melatonin, magnesium and calcium.

The most important thing is to keep healthy snacks on hand that you enjoy. You’ll be less tempted to run to the convenience store or hit the nearest fast-food drive-through for an unhealthy, high-calorie snack before bed.

What can you put in water to lose weight?

Weight Loss: Summers are an ideal time to lose weight. Make these detox waters to aide quick fat burn.

FoodNDTV Food DeskUpdated: March 30, 2021 6:16 pm IST

Weight Loss: 5 Best Summer Detox Waters To Burn Fat Quicker

A proper detoxification of body is a must for healthy living

Let's admit, we all have tried losing weight at some point in life. Weight loss is difficult to achieve, but it can be done by following a few simple rules. Summers are an ideal time to lose weight. We tend to eat less and sweat more, leading to a general tendency to shed those kilos faster. The season demands for a proper diet, which maintains a steady supply of essential nutrients to the body, so that you can lose weight in a healthy way. Moreover, keeping hydrated is extremely essential. Sipping on water, coconut water, lemon juice and other hydrating drinks is crucial to keeping healthy and hearty during the summers. This is because you need to recover the electrolytes that get lost through your sweat.

So if you're someone looking to lose weight and cut body fat this summer, detox waters may be great additions to your summer diet. You may want to prepare a stock of these refreshing fruit and vegetable infused waters in advance, to carry them with you when you step out in the heat.

Also Read: Weight Loss: 5 Healthy Diet Facts That Anyone Wanting To Lose Weight Must Know

Weight Loss- Here are 5 best detox waters to help you burn fat during the summers:

1. Lemon And Mint Detox Water

Lemon is the most used fruit during summers. It's extensively used in summer coolers and traditional health drinks in India and around the world. Lemon boosts weight loss and also helps in rejuvenating your skin. Add a few leaves of mint of pudina to the mix and you have a winner of a detox drink that cools you down naturally, aides in weight loss, maintains digestive health and keeps you hydrated.

2. Cucumber Detox Water

Cucumber is a summer gourd that is an essential diet addition during the season. Cucumber is also a rich source of vitamin B, potassium and magnesium. It has detoxifying properties and is also low in calories. Cucumber can also help in weight loss as it curbs appetite and is full of satiating fiber.

Also Read: Barley Water For Weight Loss: How Does Jau Help You Lose Weight?

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Weight Loss: Cucumber is a summer gourd that is an essential diet addition

3. Apple And Cinnamon Detox Water

Apple and cinnamon is a fat burning combination that you can use to your advantage this summer. You can even add in a few teaspoons of apple cider vinegar to the drink, to boost its fat burning power. Cinnamon is a spice which naturally boosts your metabolism, while apple keeps you full for longer.

4. Grapefruit Detox Water

Grapefruit may be one of the best fat burning fruits out there. When eaten before your meals, this citrus fruit may help you in losing weight. It's incredibly nutritious too. Add a few pieces of grapefruit to your infused waters to increase their fat burning capacity and make them naturally sweeter.

Also Read: Weight Loss: Best Healthy Detox Recipes For Breakfast, Lunch And Dinner

5. Orange Detox Water

Oranges are loaded with vitamin C, which are great for a healthy skin. The vitamin also helps convert fat into energy, instead of storing it in the body. Add a few pieces of this citrusy fruit to your detox drinks and you have a summer refresher that also helps you cut fat.

Also Read: Weight Loss: 5 Easy Tips For Beginners To Shed Belly Fat

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Orange is loaded with Vitamin C and helps with detoxification

Try these summer recipes to detoxify your system and also fasten weight loss. It is important to remember that apart from diet, exercise or physical activity is also essential for weight loss.

Should you eat breakfast to lose weight?

Does eating a healthy breakfast help control weight?

Answer From Katherine Zeratsky, R.D., L.D.

Some research suggests that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss. But other research suggests that skipping breakfast may not be bad for you and may also help with weight control.

For many people, breakfast may be beneficial in the following ways:

Reduced hunger. Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts. In addition, eating breakfast may reduce cravings, especially for sweets and fats.

Healthy choices. Eating breakfast may get you on track to make healthy choices all day. People who eat breakfast tend to be more mindful of their diets.

More energy. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Routinely skipping breakfast is associated with decreased physical activity.

More research is needed to understand the connection between breakfast eating habits and weight control. If you're trying to lose weight, it's important to find a method that works for you. Talk to your doctor or dietitian about an eating plan that will get you to your goals.

What is the last fat to lose?

Everyone has a different body shape, and there's no reason to change it. That being said, there's also no shame in wanting to tone various parts of your body. Unfortunately, fat loss is not an easy feat and there are a lot of moving parts involved. "Along with diet, exercise, and any cosmetic treatments, there are managing motivation levels, building your willpower muscles, and overcoming hormonal imbalances and genetic predispositions, to name a few," says Mitchell Chasin, MD, a cosmetic physician and the founder and medical director of Reflections Center for Skin and Body in New Jersey.

"One of the topics we don't see enough conversation about is the different types of fat, and how your strategies for fat loss need to vary based on which kind of fat you're targeting," Chasin adds. We've got you covered! Below, we delve a little deeper into each type of fat and the best ways to keep them off, according to experts—for good.

types of body fat illustration

ILLUSTRATION BY DION MILLS

Fluffy Fat

"Fluffy fat is soft and jiggles easily. Female hormones tell our bodies to accumulate this kind of subcutaneous [below the skin, above the muscle] fat much more readily than men, and it's typically found on women's stomachs, hips, thighs, and/or backs of the arms," says Chasin.

"Subcutaneous fat is responsible for insulation/warmth, cushioning/protection, and is an energy reserve," adds Brittney Parris, MS, RD, a registered dietitian at Culina Health.

What Is Subcutaneous Fat?

Subcutaneous fat is the fat just beneath your skin. Its purpose is to protect your muscles and bones, as well as insulate your body and store energy. Subcutaneous fat can be fibrous or more soft to the touch.

This fat is necessary to have, but too much of it can bring health complications.

If you're looking for a surgical option…

"The best choice for a toned look, sans fluffy fat, is laser liposuction," recommends Chasin. "During laser liposuction, a laser liquefies the fat before it's suctioned out, making it easy to remove that layer of squishy fat and reveal your hard-won muscles."

Take note: Research shows that fat can return if lifestyle changes (like diet and exercise) are not made.1 The International Society of Aesthetic Plastic Surgery says that even though fat cells aren't formed again at your lipo location, the remaining fat cells in that area could expand or excess fat will be stored elsewhere.2

If you're looking for a nonsurgical option…

"SculpSure, a noninvasive laser treatment, does an excellent job of permanently removing fluffy fat," Chasin says. "SculpSure works by heating fat cells just beyond their limit, causing them to die and be permanently removed by the body's natural metabolism."

The American Board of Cosmetic Surgery states that SculpSure is cleared by the Food and Drug Administration (FDA) to be used on the abdomen and flanks (side of your abs), but it can be used on other areas. Typically, results are noticeable after about six weeks, with end results arriving after 12 weeks.3

If you're looking for a targeted workout…

"While you can do all the sit-ups you want, the best bet to banish this fat is to do high-intensity interval training—I love The Fhitting Room!—to burn this subcutaneous fat," says Brooke Alpert, MS, RD, CDN, a nationally recognized nutrition expert and founder of B Nutritious. Alpert adds that diet is key too. "Since this fat is associated with hormones, the best way to get rid of it is to cut down on sugar consumption. Specifically, liquid sugar in the form of soda, juice, and alcohol."

"When it comes to exercise, remember that subcutaneous fat covers the muscle," adds Parris. "As an example, abs are muscle. Spot exercises like crunches/sit-ups can tone and define the abdominal muscle, but in order to see the definition of these muscles, you’ll need to reduce subcutaneous fat in the spot area first. In short, a combination of aerobic and strength training is best."

Fibrous Fat

Fibrous fat is the tougher version of subcutaneous fat and often forms set-in rolls. You can still pinch fibrous fat, but it's tougher and doesn't squish the way fluffy fat does. "Fat is an active tissue and secretes hormones and other molecules, such as proteins, fibers, and collagen," says Parris. "Fibrous fat is the result of subcutaneous fat secreting fibers, which often happens during weight gain and in the context of obesity."

Sometimes fluffy fat becomes fibrous due to the constant pressure of ill-fitting clothes, but it can be fibrous before the fat accumulated. Fibrous fat is less easily removed than fluffy fat because the fibers that form around and between those fat cells hold it in place and make it harder for your body to use that fat for energy.4 So it's typically the last fat that would get burned by your body's natural processes.

If you're looking for a surgical option…

As with fluffy fat, "laser liposuction offers the easiest and most complete removal of this type of fat," Chasin says, "and because the laser will release those fibrous bands, any fat you do accumulate in the same place afterward would likely be fluffy fat, which is easier to lose naturally."

You may wind up being more satisfied with laser liposuction than with other traditional methods. A 2018 study found that, compared with traditional liposuction, laser liposuction resulted in greater fat reduction, better skin retraction, and greater patient satisfaction.5

Remember that making healthy changes to diet and lifestyle needs to be a priority too. Otherwise, the fat may simply come back.

If you're looking for a nonsurgical option…

"CoolSculpting works best for this type of fat," says Chasin. "Because fibrous fat tends to accumulate in rolls, CoolSculpting's unique contour applicator allows us to attack the roll of fat from all angles, for an effective treatment."

This procedure is not only safe, noninvasive, and comes with minimal side effects, but it's also effective. A 2019 study found that fat thickness was reduced by 20 percent after one treatment of cryolipolysis (CoolSculpting is a version of this).6

If you're looking for a targeted workout…

"Any type of weight loss will help in this department, but this is where building muscle while losing fat is the best for a solution," suggests Alpert. "This, sadly, is also the type of fat that will often need additional help." To get the ball rolling, focus on amping up your current workout routine.

Don't give up if you aren't seeing results. "Unfortunately, research has shown that fibrous fat can be more resistant to weight reduction, especially in the context of obesity and inflammation," says Parris. "The good news is weight loss has been shown to reduce the fibers/inflammatory markers that fibrous fat cells produce."

Cellulite

Did you know that 80 to 90 percent of women have cellulite?7 Remember that the next time you feel bad about yours. According to Chasin, cellulite happens when fat gets trapped in the bottom layers of the skin, which becomes worse as we age and skin begins to thin. It's important to note that the appearance of your cellulite has more to do with hormones and genetics than age.

If you're looking for a surgical option…

"Cellulaze is a revolutionary treatment that addresses all three causes of cellulite: fat within the skin, fibrous bands that create dimples, and thinned skin," Chasin says. "Using a laser to thicken and tighten the skin, release the fibers that pull in deep dimples, and melting fat bulges trapped in the skin, this treatment creates lasting smoothness."

According to clinical research, this procedure has shown significant improvements in both skin thickness and elasticity for at least one year. It also has minimal side effects and high satisfaction rates.8

If you're looking for a nonsurgical option…

You can achieve a reduction in cellulite using a combination of noninvasive procedures as well. Chasin's favorite is SculpSure and Exilis. "SculpSure is a noninvasive fat-melting laser that reduces fat one to three centimeters below the skin's surface, [which is] perfect for fat trapped in the skin's lower layers," he says. "Exilis is a radiofrequency treatment that tightens and tones skin for a smoother appearance."

These radiofrequency options can help boost your skin's collagen content, which is known to decrease with age. Plus, it's beneficial for keeping skin firm and supple. According to a 2019 scientific review in the International Journal of Women's Dermatology, two weekly treatments of a radiofrequency device for six weeks resulted in a 25 percent improvement of cellulite in over 50 percent of the subjects.9

If you're looking for a targeted workout…

"Cellulite is a tough one," says Alpert. "Sometimes losing weight can be beneficial, but other times it can almost make it appear worse." Alpert recommends starting with some diet changes. "For my clients complaining about cellulite, I suggest they go on a low-sugar diet, as excess sugar in the body can compromise the skin's structural support system, worsening the appearance of cellulite," she states. "I also recommend a diet high in vitamin C to promote the production of collagen. (I love Reserveage Collagen Replenish, $20.) Muscle-building workouts with moderate weights are great too."

At this time, it's not known if there is a specific type of exercise, duration, intensity, or frequency that achieves the best cellulite-reduction results. Adding exercise to your routine in general, regardless of type, can show benefits, since it increases blood flow to adipose tissue, resulting in less severe cellulite.10

Firm Fat

Firm fat (also known as visceral fat) is different from the three other types, as it lives below the muscles, surrounding the internal organs in your abdomen. Since it's located behind a thick muscle wall, this type of fat feels firm, not soft or pinchable.

What Is Visceral Fat?

Visceral fat, or "deep" fat, is also referred to as intra-abdominal fat because it is located beneath the abdominal wall. It can also be found in the spaces surrounding the vital organs, such as the liver and intestines.

"Visceral fat is a problem that has to be tackled with lifestyle changes alone because there aren't currently any tools in the cosmetic surgeon's arsenal to help reduce this kind of fat," Chasin says. However, the good news is that this kind of fat responds faster than the other types to lifestyle changes. Here are few ways you can speed up your firm-fat loss.

Get more sleep

The CDC recommends that adults get seven or more hours of sleep each night.11 Surprisingly getting less than that can result in unwanted fat gain. A 2019 study linked short sleep duration and insomnia with increased visceral-fat obesity.

If you have trouble sleeping, the CDC recommends removing electronic devices from the bedroom, avoiding large meals and caffeine before bed, and staying physically active during the day to see improvements.12

Combine exercise and diet change to make a bigger impact

"Combining diet and exercise helps with your efforts exponentially when it comes to visceral body fat. Low-carb diets have been shown to be particularly effective, but you'll want to talk to your doctor before you take on a new fitness routine," Chasin recommends. Alpert agrees: "Add green tea to your diet, as the antioxidants are known to promote belly fat loss."

A 2020 study examined the effectiveness of exercise on reducing accumulated fat. The results showed that participating in moderate- to vigorous-intensity exercise four times per week, 50 minutes per session, for 22 weeks had a positive effect on the reduction of weight as well as the accumulation of subcutaneous and visceral fat.13

Stick with it

Don't give up once you start! "For every 10 percent of overall weight loss, you lose 30 percent of your visceral fat," explains Chasin. "So sticking with a program can pay off quickly."

It can be tough to start and continue a weight loss journey alone. So consider looping in a support system. Research shows that social support is beneficial to keeping up the hard work. Other factors that can help are planning ahead, staying aware and mindful of food choices, ramping up your nutrition education, and building self-motivation by celebrating each success or keeping a journal of the benefits you're noticing.14

How can I lose my arm fat?

How to lose arm fat

After bulging bellies and thick thighs, jiggly arms are the most common fat centers of the body. This problem is more common in women as compared to men. Almost all women struggle with some degree of upper body flab, which makes them really conscious of their looks, especially while wearing a sleeveless dress. But we all know that losing fat from a concentrated area is the most challenging task of all. Fortunately, some small tricks can help to expedite the process of fat loss and can help to slim down. Here are 5 things you can do if you want to tone your arms.

Weight Loss Motivation (Before & After)-TikTok Compilation

02/6Do bicep curls

Do bicep curls

If you will only focus on cutting down calories, then you will end up losing water and fat from the body. The ideal way to burn fat and increase muscle mass is by lifting more weight. To get toned arms, focus on targeting your biceps by performing exercises like bicep curls, tricep extensions, and lateral raises. These exercises can easily be performed with the help of a dumbbell or resistance band.READMORE

03/6Focus on your tricep muscles

Focus on your tricep muscles

After biceps, your focus should be on defining your tricep muscles. Your tricep muscles are used for elbow extension and to stabilize the shoulder. Your tricep and bicep usually work together to perform any movement and strengthening them will not only help to tone your arms but can also reduce the risk of injury. Triceps are one of the most important muscle groups of the upper body and its muscles can be easily targeted by performing exercises like tricep dips and push-ups.READMORE

04/6Increase your repetition

Increase your repetition

To reap maximum benefits from your strength training session, try to increase your number of repetition. Once you get familiar with the exercises, try to lift more weight and increase the number of repetitions. This is the easiest way to challenge your muscles and keep making progress.READMORE

05/6Increase your fiber and protein intake

Increase your fiber and protein intake

Sufficient intake of both fiber and protein is important to lose weight and tone muscles. Fiber can increase the amount of time it takes to empty your stomach and keeps you fuller for a longer time. This will keep your daily calorie intake in check. Protein, on the other hand, is important for muscle recovery after a workout and the growth of new muscles. It can even support weight management and help to reduce excess body fat.READMORE

06/6Try to lose overall weight

Try to lose overall weight

With the aforementioned tricks, you can easily tone your arms and burn fat, but the best thing to do is to focus on overall weight loss. Spot reduction has become famous in the fitness industry lately, but science does not consider it that effective. You can give it a try or else you can work on losing overall fat from the body. This can only be achieved by following a well-balanced diet, exercising regularly and making positive change in lifestyle habits.

How often should I eat an orange?

If you’re a fan of citrus fruits, you’ve probably enjoyed your fair share of oranges.

Citrus sinensis, or the sweet orange, is the type people typically enjoy fresh and in juice form.

Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain (1Trusted Source, 2Trusted Source).

Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Studies show that consuming oranges regularly may benefit your health in several ways.

This article explains everything you need to know about oranges, including their nutritional value, potential health benefits, and more.

Javier Pardina/Stocksy

Nutrition

Here’s the nutritional breakdown for 1 orange (140 grams) (3Trusted Source):

Calories: 66

Water: 86% by weight

Protein: 1.3 grams

Carbs: 14.8 grams

Sugar: 12 grams

Fiber: 2.8 grams

Fat: 0.2 grams

Vitamin C: 92% of the Daily Value (DV)

Folate: 9% of the DV

Calcium: 5% of the DV

Potassium: 5% of the DV

Like most fruits, oranges mainly comprise carbs and water, contain very little protein and fat, and are relatively low in calories.

Oranges are a good source of fiber. One orange (140 grams) packs around 10% of the DV (3Trusted Source).

Getting enough fiber on a daily basis is essential for overall health and helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria.

Plus, diets rich in fiber are associated with a number of benefits, including decreased risks of heart disease, colon cancer, and obesity (4Trusted Source, 5Trusted Source, 6Trusted Source).

Oranges are also high in certain nutrients, especially vitamin C and folate.

One 140-gram orange covers 92% of your daily vitamin C needs. This water-soluble nutrient is essential for your health. Your body uses it for immune function, collagen synthesis, iron absorption, and more (7Trusted Source).

Folate is a B vitamin that plays a role in metabolism, fetal and placental development, and many other important processes (8Trusted Source).

In addition to vitamin C and folate, oranges provide smaller amounts of other nutrients, including calcium, potassium, and thiamine (vitamin B1).

SUMMARY

Oranges are a good source of fiber and a rich source of vitamin C and folate, among many other beneficial nutrients.

High in beneficial plant compounds

Oranges are an excellent source of various bioactive plant compounds that have anti-inflammatory and antioxidant effects. These include flavonoids, carotenoids, and vitamin C.

Flavonoids

Oranges are packed with phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.

Hesperidin. A citrus flavonoid that’s one of the main antioxidants in oranges, hesperidin may have blood pressure-lowering, anti-inflammatory, and antioxidant effects in the body (9Trusted Source).

Naringenin. Naringenin is another citrus flavonoid that has been linked to health benefits. Drinking naringenin-rich orange juice may help improve blood vessel function and enhance antioxidant defenses in the body (10Trusted Source).

Carotenoids

All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors.

A study found that drinking fresh orange juice helped increase skin carotenoid levels, which are good indicators of total antioxidant status of the body (11Trusted Source).

Beta-cryptoxanthin. This compound acts as an antioxidant in the body, protecting cells against oxidative damage. In addition, your body can convert beta-cryptoxanthin into the active form of vitamin A (12Trusted Source).

Lycopene. Lycopene is a powerful antioxidant found in high amounts in red-fleshed navel oranges (Cara Cara oranges). It has various health benefits, and getting enough in your diet may help protect you against heart disease (13Trusted Source, 14Trusted Source, 15Trusted Source).

Vitamin C

Vitamin C is one of the most well-known and well-researched antioxidants.

It’s essential to maintain optimal intakes of vitamin-C-rich foods and beverages like oranges. Higher dietary intake and blood concentrations of vitamin C have been linked to a lower risk of heart disease, cancer, and death from all causes (16Trusted Source).

SUMMARY

Oranges are a rich source of several plant compounds that may be responsible for many of their health benefits.

Health benefits of oranges

According to research findings, regularly consuming citrus fruits, like oranges, may benefit your health in a number of ways.

Helps promote heart health

Heart disease is currently the world’s most common cause of premature death.

A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may help promote heart health and reduce the risk of heart disease if you consume them at optimal levels (16Trusted Source, 17Trusted Source, 18Trusted Source).

Plus, regularly consuming oranges and orange juice may help reduce heart disease risk factors.

One review of 10 high quality studies found that consuming orange juice reduced several heart disease risk factors, including levels of (19Trusted Source):

blood sugar

LDL (bad) cholesterol

the inflammatory marker C-reactive protein (CRP)

Diets high in citrus fruits may protect against chronic diseases

In addition to protecting heart health, regularly consuming oranges and other citrus fruits may help reduce the risk of other health conditions, including certain types of cancer and diabetes.

Studies suggest that diets high in citrus fruits may help reduce the risk of several types of cancers, including (20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source):

lung cancer

mouth cancer

stomach cancer

head and neck cancer

What’s more, diets high in fruits, including citrus fruits, may help reduce your risk of developing type 2 diabetes (24Trusted Source).

One study including over 7,000 Australian adults found that those with moderate total fruit intakes that included oranges and other citrus fruits were 36% less likely to be diagnosed with diabetes at 5 years, compared with people with the lowest fruit intakes (24Trusted Source).

Keep in mind that this study found benefits connected to eating fruits, in general, and it didn’t isolate the benefits of eating whole oranges, specifically. In addition, it didn’t find the same beneficial effects in people who drank fruit juice.

This is likely because fruit juice has much less fiber and a greater effect on blood sugar compared with whole fruits.

Although citrus fruits may help reduce the risk of some medical conditions if you consume them on a regular basis, remember that your diet and lifestyle as a whole are much more important than any one food.

Anemia prevention

Consuming vitamin-C-rich foods may help prevent anemia, a condition that occurs when your body lacks adequate amounts of the mineral iron.

Although oranges are not a good source of iron, they’re an excellent source of vitamin C, which enhances your body’s ability to absorb iron (7Trusted Source).

One study found that adding 120 grams of orange to meals composed of rice or flatbread with lentils or a greens-based dish called saag enhanced the bioavailability of iron by as much as 10.7% (25Trusted Source).

Try adding a sprinkle of orange juice to lentil and bean dishes, or adding orange segments to spinach salads to help enhance iron absorption.

May help support immune health

Regularly consuming fruits, which are high in vitamins, minerals, and antioxidant compounds, can help promote healthy immune function.

Oranges and other citrus fruits are excellent sources of vitamin C.

This nutrient is critical to the function of immune cells like natural killer cells. It’s likewise necessary for a process called apoptosis, in which old, damaged cells die, then are cleared out and replaced with new healthy cells (26Trusted Source).

Vitamin C is a powerful antioxidant and helps protect against the process of oxidative damage, which otherwise can negatively affect immune health and increase disease risk (27Trusted Source).

Many other compounds in oranges, including hesperidin and naringenin, have anti-inflammatory activities.

Chronic inflammation can negatively affect immune response, so regularly eating foods rich in anti-inflammatory substances may help support immune functioning (28Trusted Source).

Fiber is another nutrient provided by oranges that can help promote immune health. Your body needs fiber to maintain a healthy balance of gut bacteria, which influence immune system development and function (28Trusted Source).

SUMMARY

Oranges may benefit heart health, reduce the risk of some chronic diseases, enhance iron absorption, and support a healthy immune response.

Whole oranges vs. orange juice

Orange juice is one of the most frequently consumed juices in the United States (29Trusted Source).

It’s sweet, refreshing, and provides a number of important nutrients and beneficial plant compounds.

Even though both orange juice and whole oranges are nutritious, there are several differences between the two.

Fiber content

One of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber.

One cup (248 mL) of pure orange juice has nearly double the calories of a whole orange and contains almost twice as much sugar. Plus, orange juice contains much less fiber than whole oranges, so it’s much less filling (3Trusted Source, 4Trusted Source).

As a result, fruit juice is much easier to overconsume than whole oranges. Drinking too much of any fruit juice isn’t good for your overall health because it could contribute to excessive calorie consumption.

Added sugar

Plus, some orange juices contain added sugars, which you should keep to a minimum for optimal health.

Although quality orange juice can be a healthy choice when you consume it in moderation, choosing whole fruit more often is a smart choice.

SUMMARY

Fruit juices are more concentrated in sugar and contain less fiber, making them much less filling than whole fruit.

Adverse effects

Oranges don’t have many known adverse effects.

Although rare, orange allergies do exist. If you’re allergic to oranges, you should avoid eating oranges or drinking orange juice (30Trusted Source).

14 Foods to Reduce Hunger and Lose Weight Faster

For people who experience heartburn, eating oranges can make symptoms worse. This is because oranges contain organic acids, mainly citric acid and ascorbic acid (vitamin C) (31Trusted Source).

SUMMARY

Some people are allergic to oranges, and their acidity may increase the symptoms of heartburn. However, oranges pose few health risks overall.

The bottom line

Oranges are among the world’s most popular fruits — they’re as nutritious as they are tasty.

They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants.

Some studies show that consuming citrus fruits like oranges on a regular basis may help lower the risk of certain health conditions, such as heart disease.

Put simply, this bright citrus fruit is an excellent addition to a healthy diet.

Just one thing

Try this today: If you’re looking for ways to include oranges into your diet, try scattering orange slices into your favorite salad. Their sweet taste pairs well with savory salad ingredients like fish, chicken, nuts, and cheese.

How can a girl get fat in a week?

Is your lanky and skinny frame bothering you? Is your skinny body adversely affecting your personality? Do you want to know how to gain weight in a week? If you are nodding your head, you have just come to the right place. weight gain can be as difficult as weight loss, and you need to strike a good balance between exercise and diet. This combination will help you to quickly gain a healthy weight and make your overall appearance more attractive.

Can you gain weight in just 1 week? Many people think that how is it possible but it is right. Most people are talking about weight loss, but there are very few people who are interested in weight gain topic. There are a number of skinny people in the world, and they desire a healthy as well as a wonderful personality. In this modern era, a good personality is essential for every individual to getting success in each field in their life. I think if you want to gain weight in just a week, then this article helps you a lot.

How To Increase Body Weight In 7 Days

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Achieving weight is not a simple thing. It needs discipline as well as patience for not only workout but also a healthy diet. Remember that you have to do the whole thing at a great level. Both exercises, as well as a good diet, play an effective role in achieving your desired goal. If you have a fast metabolism, then it will be very difficult for you to gain weight. Be aware of the fact that, having excessively low body weight results in various health issues such as lack of menstruation in women, bone density loss and organ damage, etc. Therefore, it is essential for every individual to attain the ideal weight.

How to Gain Weight in One Week:

Obese people envy skinny people for their physique but mind you being skinny and underweight has its own side effects and is equally difficult as it is to gain weight. And when it comes to ectomorphs, it can be even more challenging. This is because such people have a very small frame of body and their rate of metabolism is very high. Some of the tips on how to gain weight fast in 1 week are as under:

Exercise regularly including weight training

Avoid packaged drinks as they are not healthy and contains a lot of sugar content

Include nutritional things in your diet which are high in calories

Have a proper dinner as you gain maximum during sleep.

There are numerous tips and ways through which one can start gaining weight in just one week, but before moving to them, one must know the root cause behind being skinny. There are numerous reasons due to which one might be so lanky and thin such as:

Depression

Enzyme deficiency

An ailment that makes you lose weight such as hyperthyroidism, TB, cancer, etc

Nutritional deficiency

Eating disorder

Here we have given a list of best ways along with a diet that is very helpful for you to achieve weight gain goal in a week They are as follows;

1. Avoid Carbohydrates After Your Exercises:

In many studies, it is found that research shows that you will reconstruct muscle quicker on your relaxing days in such a condition, you nourish your body with carbohydrates. Carbs help you to gain weight. However, it will only be fat gain and not muscle gain. Foods like pasta, wheat bread, brown rice, oatmeal, increases weight, although loads of which is nothing but fat. Post-workout foods containing carbs boost your insulin levels that consecutively slows the speed of protein collapse. Instead, you must consume a banana, a peanut butter sandwich and some sports drink for your post-workout meal.

2. Increase Intake Of Meals:

In order to be able to gain weight in 1 week, there is a requirement to consume extra. However this can be demanding in condition, you cover a small hunger otherwise are unfamiliar to overwhelming so much food. Therefore, divide your meals into 5 or 6 little ones rather than 3 all the way through your day. Consume your meal every 3 hours and drink your beverages 30 minutes before or after your meal. This will benefit you to keep room in favor of your food plus permit you to end whatever lying on your plate.

3. Perform Exercises:

Include resistance exercise in your weight gain routine to assist you in increasing lean muscle mass and bound fat gains. Working out every one major muscle set 2 to 3 days weekly, plus finishing 8 to 12 replication of every one strength training work out you carry out. Take care to effort your calves, butt, thighs, abdomen, chest, back, shoulders, triceps, biceps on a normal foundation for the greatest consequences.

See More: How to Gain Weight Naturally for Men

4. Sufficient Sleep Or Rest:

Taking 8 to 9 hours of sleep each night is extremely necessary and of utmost importance to be able to gain weight fast in 7 days and that too in a healthy way. You have to know that, while you are sleeping your muscles are rebuilt and renovate. Remember, if you do not get sufficient rest then you will not get the profit from your diet as well as exercise. So, take a rest! This is the simplest and best way to gain weight in a week.

5. Consume Protein:

Protein plays a major role in weight gain; therefore, involve protein in your diet. Your diet contains about 25 % of calories as of protein, otherwise 188 grams of protein on a daily basis at what time consumption a 3,000-calorie diet.

6. Weight Lifting:

Do you want to know how to gain weight in 1 week by weight lifting exercise? Without exercising such as weight lifting whatever weight gain you will have will be fat. Thus, it is vital to complement a proper diet with weightlifting. It is important to exercise 3 to 4 times a week. Pick up tough and after that improve for the next exercises. Perform the big movements such as deadlifts, bench press, bent-over rows, squats, military press, and chin-ups. All of these movements or exercises help to burn those additional calories into the muscle to aid you to increase weight. These are the multiple-joint lifts that will distress your structure as well as motivate your body hooked on growth. You require gaining strong force with the intention of getting better.

7. Drink Lots Of Water:

Dehydration is responsible for all kinds of fitness troubles, together with less staying power by the side of the gym. Hence, drink near about a half gallon of water every day because water is required for the energy you want to attain weight. As it is also, recommended for each individual to drink at least 8 to 10 glasses of water every day. Drinking plenty of water may help you to gain weight in 1 week.

Read: How To Get Rid Of Lower Belly Pooch Fat

8. Avoid Bad Fat:

If you want to gain weight in a week, then choose good fats in its lace of Tran’s fats similar to the tablets. Therefore, avoid chips, candy, and cakes and other sweeteners and fried foods. The foods that are high in protein as well as low in fat are chicken breast, tuna fish plus extra seafood, vegetables, fruits, turkey, and lean meats, etc.

9. Raise Calorie Consumption:

In a week you can in actual fact gain 2 pounds if you consume 1,000 calories additional than your body burns on a regular basis. This is because intake equal to 1,000 supplementary calories day by day supports you to boost muscle mass at what time join with a strength-training plan. Select nutrient-dense as well as high-calorie, foods like nut butter, avocados, seeds, hummus, and nuts. Put in compressed milk to casseroles, drinks, and soups or else mashed potatoes to added increase your calorie eating.

10. Counting Helps:

Calculate your calories resting on a usual everyday basis. Only you have to count the calories you have taken and these days keeping a track of your calories is not difficult taking into consideration the fact that a lot of free mobile applications available that do the job for you. Take some time and make certain that you have to be as accurate as probable. Also, weigh yourself every alternate day. This is a simple tip for gaining weight.

See More: How to Increase Weight in 1 Month

11. Drink Some Milk Earlier Going To Bed:

Have a mixture of protein and carbohydrates 30 minutes prior to going to bed. So, the calories are further probable to attach with you throughout sleep plus decrease protein collapse in your muscles. Before going to bed take a glass of milk is also support to gain weight in one week.

12. Choose Your Foods Wisely:

Gaining weight in a week’s time is definitely not an easy task, although it may sound so. Weight gain does not imply growing in inches on your tummy; it must be proportionate and in a healthy way. For this, you must choose your food wisely. Limit your fiber intake to the amount that it assists in bowel movements and prevents constipation. Avoid foods such as vanaspati and ghee as they may cause to increase your cholesterol levels. Add plenty of fruits and vegetables to your diet to get a good dose of vitamins and minerals.

13. It’s Time To Snack Up:

Another simple solution to how to gain weight in one week is to add high-calorie snacks to your diet. Eating ½ cup of nuts throughout the day will provide you with around 500 calories. Nuts like almonds and raisins are extremely beneficial if you desire weight gain as besides calories they also provide you with a good dose of other nutrients. Smoothies also make a healthy snack that will keep you full in between the meal times. Generously include peanut butter and banana to promote healthy weight gain.

14. Quit Smoking:

The harmful effects of smoking are known to all. Studies have revealed that smoking kills your appetite completely. So if you want to gain weight in a week, you will have to give up on your smoking habit completely. However, if you are very addicted to cigarettes, at least try not to smoke before eating.

15. Stay Away From Stress:

Stress can prove as a bigger hindrance if you desire to gain weight quickly. Being happy will not only positively impact your efforts but will also keep you motivated in the process. If your work demands you to stay outdoors for long, do not let it bother you. Simply carry high-calorie foods with you all the time and eat as much as you can. This is another simple way to gain weight.

16. Drink Smoothies to Get Fat:

Instead of taking pills for weight gain go for smoothies. Add smoothies to your diet plan will make your weight gain task a delicious journey. Smoothies could include yogurt, protein powder, almond butter, soya milk, nuts, fruits, etc. Make a combination of the various nutritious foods available and make your own smoothie that will act as a wholesome mid-meal.

See More: Weight Gain During Pregnancy

17. Add Mass Gainer Shakes to Your Daily Routine:

The mass gainer shakes are rich in proteins which is very important especially if you are weight training. They aid in building the muscles and give your body a toned look and not the flabs. Adding the mass gainer shakes t your post-workout regime will make you look and feel strong and will also take care of the daily additional calorie requirement. Consult your trainer for the best mass gainer shake that will suit you looking into your body, workout routine, and weight gain target.

Things to Avoid During Weight Gaining Process:

To have a systematic weight gain, apart from including the aforesaid tips in your routine there are certain things that you even need to avoid. They are as under:

Avoid taking stress to gain weight. Taking too much stress can slow down the process.

Smoking and drinking kill the appetite and hence it’s best to avoid during the weight gaining mission.

Follow a healthy lifestyle and don’t add junk to your diet just because you are skinny and want to gain weight fast. Though it might help you instantly, it is definitely not going to be good for the long run.

Things to Remember During Weight Gain:

Just like weight loss, gaining weight cannot happen through a miracle. It’s a long term process, and you need to stay persistent and motivated.

Gaining a healthy weight is not a process of days or weeks but in fact, takes months and sometimes even years. Follow a healthy routine, and things will change gradually.

Make your every bite count. Include some bedtime snacks such as peanuts or almonds that are high in calories and even smaller portions of the same will matter.

Weight gain should be a gradual process, and you must not expect miracles to happen. The key mantra to gain weight is to consume more calories in a day than your body is able to burn. This will help you to gain weight. These effective tips on weight gain will help you to achieve your goal in a healthy way. You can put on a few pounds and gain weight in 1 week, but considerable and lasting change can be seen only if you stay motivated and follow a strict regime. Set a goal and stay focused to achieve your goal.

Frequently Asked Questions & Answers:

Q1: How to gain weight fast in 7 days?

Ans: The following are the various tips that will aid you to gain weight fast:

Eat more calories than you burn

Eat 500 calories extra than what your body requires. Say if you need to consume 2000 calories each day to maintain weight then in the weight gaining process you should be ideally consuming 2500 calories.

Increase the portion size of your meals.

Increase the number of meals per day

Add mid-meal snacks and munching to your routine

Add full-fat milk and milk products to your diet

Track calories

Exercise regularly

Read: Exercise To Reduce Back Fat In 7 Days

8 Mistakes That Don’t Allow You to Burn Fat Faster

Q2: What can I eat to gain weight in one week?

Ans: Gaining weight in 1 week is a myth. Gaining weight can be equally difficult as losing weight and is always a time-consuming process. However, the following foods will help you gain weight fast and safe, and you will start seeing a positive result in the weight gain process:

Milk

Protein shakes

Rice

Red meat

Nuts and nut butter

Whole grain bread

Other starches

Protein supplements

Salmon

Dried fruits

Cereal bars

Fats and oil

Cheese

Yogurt

Pasta

Q3: How to gain weight fast in 1 week?

Ans: No miracle can help you gain weight overnight. Gaining weight is a long term process and needs patience and persistence. Stay motivated, eat healthily, increase calorie consumption and you will come out as a winner in the long run.

How do you get a flat stomach without losing weight?

If you want to get a flat stomach, some weight loss is necessary, as you will need to burn fat around your abdomen. However, your stomach may look larger due to factors other than fat, such as gas or water retention.

Either way, making dietary changes and shaking up your workout routine can help you tone up your midsection.

12 tips for getting a flat stomach

1. Do core exercises

Exercises that target your core and strengthen the muscles there can help you get a flat and toned stomach without losing many pounds. These include core workouts and resistance training. Some of the simplest core-strengthening exercises include:

Basic plank (simple plank):

Get on all floors in a table-top position with your face down. Make sure your hands are directly below your shoulders.

Start lifting your knees slowly until you’re supporting your weight on just your toes and hands.

Keep your body in a straight line from the top of your head to your heels.

Keep your core tight (pulled toward the spine) and back straight.

Plank-walk down (climbing plank):

Get in an elbow plank position.

Lift your right arm, followed by the left, and go into the basic plank position.

From here, go back to the starting (elbow plank) position.

Do this as fast as you can.

Make sure you keep your core tight and back straight.

Bicycle crunches:

Lie on your back with your knees bent, feet flat on the floor, and placed hip-width apart.

Put your arms behind your head and bend your elbows at your sides.

Extend your right knee, then bend and lift the left knee.

Lift your upper body and bring your right elbow and left knee toward each other.

Do the same for the other side.

Keep switching sides and perform the exercise as fast as you can.

Perform 3 sets of 15 reps each.

2. Try resistance training

Resistance exercises will help your body burn abdominal fat even at rest. You can try resistance bands, free weights, or even use your body weight. Exercises that use your body weight include push-ups, squats, and lunges.

3. Mix up your workouts

In addition to core exercises and resistance training, you may need to do cardio, although this will result in overall weight loss.

4. Avoid a sedentary lifestyle

Sitting in one place for long hours can impair the body's ability to break down fat. If you have a desk job, get up every 45-60 minutes and move around. Try to stay physically active during the day.

5. Be mindful of what you eat

Focus on eating a diet that includes more lean protein, fruits, and vegetables. Combined with exercise, these foods help minimize the accumulation of fat around your waist.

6. Limit your salt intake

To minimize water retention, lower the amount of salt in your diet. Flavor your food with other herbs and spices instead.

7. Stay away from sugar

Avoid excess sugar by limiting or avoiding drinks such as sweetened soda, juices, and sports drinks. Stay away from sugary foods like pastries and donuts.

8. Drink enough fluids

Improving your water intake by drinking at least 8-10 glasses a day can help you get a flatter stomach. Apart from water, you can opt for healthy drinks such as green tea and fresh vegetable and fruit juices.

9. Stay away from alcohol

Alcohol can make you feel bloated and add fat to your waistline.

10. Manage stress

Stress can stimulate the production of too much cortisol, which is a hormone that is known to cause weight gain in the abdominal area. Try relaxation techniques such as meditation, deep breathing, and yoga.

11. Take hot showers

Taking a warm or hot bath daily can help improve your metabolism and shed extra fat around your middle to some extent. Moreover, a hot bath an hour before your bedtime can make you feel relaxed and help you get better sleep.

12. Treat medical conditions

Health issues such as diabetes and hypothyroidism can affect your metabolism and reduce your ability to get a flat stomach. Follow your doctor’s advice and take your medications regularly to avoid gaining abdominal fat due to an impaired metabolism.

What are benefits of oranges?

What Are Oranges?

Oranges are round, orange-colored citrus fruits that grow on trees. They originally came from China, but today these nutritious powerhouses are grown in warm climates around the world.

Types of Oranges

There are many different varieties of oranges. Some are sweet, and some are sour. Common types include:

Navel

Mandarin

Cara Cara

Blood oranges

Valencia

Seville

Jaffa

Every type of orange has more than 100% of your recommended daily amount of vitamin C. That's more than any other citrus fruit. All you have to do to get this key vitamin is peel and eat.

Nutrition in Oranges

One medium-sized orange has:

60 calories

No fat or sodium

3 grams of fiber

12 grams of sugar

1 gram of protein

14 micrograms of vitamin A

70 milligrams of vitamin C

6% of your daily recommended amount of calcium

237 milligrams of potassium

15.4 grams of carbohydrates

Health Benefits of Oranges

The vitamin C in oranges helps your body in lots of ways:

Protects your cells from damage

Helps your body make collagen, a protein that heals wounds and gives you smoother skin

Makes it easier to absorb iron to fight anemia

Boosts your immune system, your body's defense against germs

Slows the advance of age-related macular degeneration (AMD), a leading cause of vision loss

Helps fight cancer-causing free radicals

When you're feeling anxious, vitamin C can also lower your levels of the stress hormone cortisol and your blood pressure.

Some other benefits:

Anti-inflammatory. Some foods tell your immune system it's under attack. This causes inflammation. When inflammation turns into a long-term problem, it can trigger diabetes, heart disease, arthritis, cancer, and Alzheimer's disease. Oranges have the opposite effect.

Fiber. The 3 grams of fiber in a medium orange help keep your bowels healthy, your cholesterol and risk of heart disease low, and ulcers at bay. Fiber also slows the way your body absorbs sugar -- a big bonus if you have diabetes.

Calcium. Oranges are high in this important nutrient, which keeps your bones, organs, and muscles strong.

Folate for moms and babies. Oranges are a great way to get a big dose of folate naturally. Your body uses it to divide cells and make DNA. Because it helps prevent birth defects, it's an especially important B vitamin for pregnant women.

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Good sugar. The 12 grams of sugar in an orange are all natural. That's different from the kind of sugar you'd get in a candy bar. Plus, all the fiber, vitamins, and antioxidants that come with an orange make it a much better choice for your body. Choose raw oranges, which have less sugar than the dried kind.

Potassium. This nutrient lowers your blood pressure, and oranges have a bunch of it.

Citric acid and citrates. These compounds help prevent kidney stones from forming.

Health Risks of Oranges

Sometimes you can get too much of a good thing. Though this mainly applies to the supplement form, too much vitamin C at one time could give your body more fiber and sugar than it needs.

Watch out for nausea, vomiting, diarrhea, stomach cramps, headache, and insomnia.

Oranges are high in acid, and that can make symptoms of gastroesophageal reflux disease (GERD) worse.

If you’re taking beta-blockers, too many oranges could increase your potassium intake and lead to kidney damage.

If your body stores more iron than it needs, a condition called hemochromatosis, high doses of vitamin C can add more iron and damage your tissues.

Vitamin C may also increase absorption from medicines that contain aluminum, like phosphate binders, and increase your estrogen levels if you're on hormone replacement therapy.

As for orange juice, you might get some extra sugar and lose some fiber in the trade-off. Too much fruit juice can also lead to weight gain, which can raise your risk of heart disease, especially in middle age. But both whole oranges and their juice are good for you.

How to Prepare and Store Oranges

You can store your oranges at room temperature out of direct sunlight. But if you know you won’t eat them for a few days, put them in your refrigerator’s crisper drawer.

Is citrus good for belly fat?

There’s no way around it: Belly fat is annoying. Unfortunately, a pooch doesn’t just make your jeans tighter—it can also seriously compromise your health. Research has shown that extra belly fat is linked to everything from a higher risk for heart disease to increased odds of developing cancer. With that in mind, we reached out to nutritional biochemist Shawn M. Talbott, PhD and nutrition expert Stratten Waldt for their feedback on the foods that burn belly fat. Combine these with regular exercise and you can kiss that pooch goodbye in no time.

Yogurt

Yogurt contains four different bioactive compounds that can help shed belly fat, says Talbott. Not only that, its probiotics are good for your general digestion and help you feel full. Yogurt also contains calcium and magnesium, which reduce the stress hormone cortisol. “Cortisol is a potent and direct signal for belly fats to store more fat—so reducing it helps with belly fat loss,” says Talbott.

Apples and Pears

Water-rich fruits are high in soluble fiber and vitamins, both of which can burn belly fat. “Just make sure it’s a whole fruit and not a juice or a sauce,” says Waldt. Apples in particular are good because they help you feel fuller longer. Studies have shown that people who eat an apple before a meal eat 15-percent less calories overall, and less calories means your body will turn to your stored fat for energy, reducing your pooch.

Citrus Fruits

Grapefruit and oranges help inhibit the belly fat storage hormone hydroxysteroid dehydrogenase (HSD). This hormone is an enzyme inside of belly fat cells that “reactivates” the stress hormone cortisol to serve as a fat storage signal, says Talbott. Citrus fruits and their high content of polyphenols can slow the growth of HSD, burning belly fat in the process.

Green Tea

Green tea is one of the most effective natural fat-burners, according to Talbott, mostly due to its EGCG, a naturally-occuring flavonoid that encourages your cells to burn more calories—and specifically burn more calories from fat. Aim to drink at least one cup a day for optimal belly fat-burning benefits.

Walnuts

Yes, walnuts are high in fat, but adding a small portion to your daily diet is actually a good way to burn fat, says Waldt. Like apples and yogurt, they help fill you up and leave you feeling fuller longer. A recent study published in the European Journal of Clinical Nutrition found that people who added walnuts to a 2,000 calorie per day diet experienced weight loss and a drop in blood sugar levels. Waldt advises just eating a small amount and avoiding walnuts that are coated in salt or sugar.

Turmeric

This spice is great for burning belly fat because it reduces oxidation and inflammation inside of fat cells. “If oxidation or inflammation are too high in the body, they set the stage for additional belly fat accumulation,” explains Talbott. Once the belly fat is there, it starts to create its own compounds to set off oxidation and inflammation, he says. That creates a vicious cycle of more belly fat which is hard to get rid of until you control the oxidation. Add turmeric to your eggs in the morning, make a turmeric-heavy curry, or sprinkle it over your chicken at dinner.

High-Fiber Grains and Cereals

Cereals that are loaded with fiber are a great way to make your body feel full and burn off fat. Waldt recommends looking for ones that have whole grains or oats, which contain a quarter of your daily fiber in one serving. Eat them early in the day—they’ll help keep you regular, which is directly linked to weight loss, and help you feel more full throughout the day. Quinoa is also a great option: It contains eight grains of protein and five grams of fiber per serving, both of which are ideal for fat-burning.

Cinnamon

Consider this your wonder spice: Cinnamon improves your ability to metabolize fat and suppresses your appetite, too. Talbott recommends using it liberally to help keep your blood sugar levels from fluctuating too high, which slows fat-burning, or too low, which makes you feel hungry. Sprinkle it on your coffee or over top of steamed apples for a healthy—and delicious—dessert.

What happens if I eat orange everyday?

Orange is known to have several health benefits and is among the most popular fruits around the world.

Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day. They're mainly available in two categories — sweet and bitter, with the former being the type most commonly consumed. Generally an orange should have smoothly textured skin and be firm and heavy for its size. These will have higher juice content than those that are either spongy or lighter in weight.

Whole orange vs orange juice

A whole orange is more nutritious and healthy than orange juice. That's because of the presence of fiber in it. One cup or 240 ml of pure orange juice has the same amount of natural sugar as 2 whole oranges but is less filling due to low fiber content. Fiber helps to bulk up your stool and prevents constipation. When you are trying to lose weight eating fruit is a much better option than drinking juice as fruit juice consumption can often become excessive and may lead to excess calorie consumption.

If you still want to drink juice then be careful with the quantity and take only freshly squeezed orange juice. The packaged drink that you get from the supermarket is not that healthy and contains preservatives.

Oranges are safe for consumption and only in rare cases, people may have allergies after consuming this fruit. For people suffering from heartburn, consuming this citric fruit might make things worse due to the presence of citric acid and ascorbic acid (vitamin C).

Benefits of eating oranges

High in Vitamin C

Oranges are an excellent source of vitamin C. One orange offers 116.2 per cent of the daily value for vitamin C. Good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to get of free radicals that cause damage to our DNA.

Healthy immune system

Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and preventing recurrent ear infections.

Prevents skin damage

Anti-oxidants in oranges help protect skin from free radical damage known to cause signs of aging. An orange a day can help you look young even at 50!

Keeps blood pressure under check

Oranges, being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium.

Lowers cholesterol

According to a study by US and Canadian researchers, a class of compounds found in citrus fruit peels called Polymethoxylated Flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs without side effects.

Helps absorption of iron

Citrus fruits are very much essential for the normal functioning of our body as they help in the absorption of iron. Doctors have always recommended anemic patients to have citrus fruits. Anemia is a condition where the body lacks an adequate amount of mineral iron that is essential for it to function. Though oranges are not a good source of iron, these vitamin C loaded fruits are essential in absorption of iron.

Promotes good heart health

The nutrients present in the oranges reduce the risk of heart disease, if these fruits are consumed within the permissible limit. Heart diseases are one of the major reasons for premature death worldwide. Since oranges can regulate the blood cholesterol level, a reason behind most of the heart ailments, it is linked to good heart health.

Controls blood sugar level

Fibre in oranges help by keeping blood sugar levels under control thereby making oranges a healthy snack for people with diabetes. Moreover, oranges have simple sugars. The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high after eating. Its glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, that does not mean you go about eating too many oranges in one go. Eating too much can spike insulin and may even lead to weight gain.

Lowers the risk of cancer

Oranges contain D- limonene, a compound that is touted to prevent cancers like lung cancer, skin cancer and even breast cancer. Vitamin C and antioxidants present in oranges are both important to build body’s immunity – they help in fighting cancer. The fibrous nature of the fruit also makes it cancer protective. According to a study, up to 15 per cent of cancer cases happen because of mutations in the DNA, which can be prevented with Vitamin C.

Alkalizes the body

While the basic nature of oranges is acidic before you actually digest them, they have a lot of alkaline minerals that play a role in the process of digestion. This property of oranges is similar to that of lemons, which are without doubt among the most alkaline foods.

Good eye health

Oranges are a rich source of carotenoid. The Vitamin A present in them play an important role in keeping the mucus membranes in the eyes healthy. Vitamin A is also responsible to prevent age-related mascular degeneration, which in extreme cases can lead to blindness. It also helps eyes to absorb the light.

Safeguards against constipation

Oranges have both soluble and insoluble fibre. This helps in keeping your intestines and stomach function smooth, preventing irritable bowel syndrome. Additionally, the fibre helps treat constipation to a greater extent.

Useful tip

Oranges like most citrus fruits, produce more juice when warmer — juice them when they are at room temperature. Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice. Vitamin C gets destroyed fast when exposed to air, so eat an orange quickly once cut up.

History of oranges

Oranges have a very interesting history. The first set of oranges was grown in the north eastern part of India, southeast Asia and the south of China. They first cultivated in China in 2500 BC. It was in first century AD, that Roman took young orange trees from India to Rome.

Christopher Columbus planted orange orchards in Haiti. He had bought the seeds in 1493. By year 1518, Panama and Mexico also got their first taste of oranges and shortly thereafter Brazil started growing their own.

America plants its first orange trees in 1513. It was done by Juan Ponce de Leon, a Spanish explorer.

The sweetest variety of oranges are Valencia, bloody orange, Navel and the Persian variety.

Can I eat orange at night for weight loss?

Are These 10 Foods Keeping You Up at Night?

If you’re struggling to get to sleep at night, it might be because of your diet. While sleeplessness is sometimes caused by fatigue, shifting work schedules and jet lag, it can also be caused by certain foods and beverages that are rich in stimulants, protein or fat. Here’s a closer look at some foods and drinks that will make it harder for you to sleep and keep you up at night.

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Coffee

Because of its high caffeine content, drinking coffee will stimulate your nervous system, and drinking it near your bedtime will make it difficult for you to fall asleep. Caffeine can also remain in your system for up to 12 hours after being consumed, so it’s a good idea to limit your daily intake of coffee. Restricting your caffeine consumption to 200 to 300 mg of caffeine a day will allow you to enjoy a few cups of coffee in the morning and restful sleep at night. If you are seeking a hot beverage at night, chamomile tea will warm you up and help you fall asleep.

Ice Cream

A bowl of ice cream before bed is a bad idea because it’s so high in fat. The high fat content that makes ice cream so rich and creamy also makes it difficult for our bodies to digest. While your body is busy breaking down the frozen dessert, it won’t achieve the level of relaxation it needs for you to fall asleep. If you’re craving a sweet and creamy dessert at night, eat a cup of some non-fat yogurt.

Alcohol

While it might seem counterintuitive, having a nightcap will actually make it harder for you to sleep, not easier. All alcoholic beverages, whether they are beer, liquor or wine, has a depressive effect on our nervous system. A glass of wine may help you fall asleep, but as your body processes the alcohol and begins to crave more, you’ll find yourself waking up in the middle of the night. As it is loaded with amino acids and tryptophan, a glass of warm milk can help ensure that you sleep the whole night through.

Chicken

No matter what form it is prepared in, chicken should generally be avoided as a late-night meal. While not as high in fat as red meat, chicken is still a source of dense protein that your system will have to spend an extended period of time digesting. In addition to being relatively easy to digest, bananas can also help you sleep as they are a good source of potassium, magnesium and vitamin B6, which the body converts into tryptophan during digestion.

Cheeseburgers

Because both red meat and cheese are very high in fat, eating a cheeseburger before bed is a recipe for a sleepless night. After eating a burger, your body will increase its production of stomach acid to digest all the fat. Consequently, all that excess stomach acid can get into your esophagus, which will cause you to feel heartburn. A bowl of oatmeal would serve as a much better evening meal as it won’t aggravate your gastrointestinal system and will also raise your blood sugar level enough to make you sleepy.

Dark Chocolate

While small doses of dark chocolate have been found to promote good heart health, it does not have a positive impact on your ability to get a good night’s rest. This is due to dark chocolate’s high caffeine content. A regular size Hershey dark chocolate candy bar has about 20 mg of caffeine in it. That’s almost as much as a can of Coca-Cola Classic. A handful of almonds is a better late night snack than dark chocolate, as almonds are full of sleep inducing magnesium or tryptophan.

Soda

Depending on the brand, a 12 ounce can of soda can be packed with as much as 70 mg of caffeine. Additionally, many sodas are rich in sodium benzoate, which can aggravate the gastrointestinal tract and, over time, can lead to the development of sleeplessness-inducing acid reflux. A smoothie made with bananas, almond butter, soy and almond milk will both fill you up and allow you to drift off to sleep peacefully.

Curry

While delicious, curry is a terrible food to eat before bed. The combination of the different spices that makes curry so flavorful also makes it aggravating to our gastrointestinal systems. It’s also worth noting that certain kinds of curry are rich in hard to digest fats. Because it contains large amounts of tryptophan, hummus can ease you to sleep while also quelling your hunger.

Energy Drinks

Energy drinks have a negative impact on your sleep in the same way that sodas do, only to a much greater degree. An 8 ounce can of Red Bull has about 80 mg of caffeine in it while a bottle of Five Hour Energy drink has a full 200 mg of caffeine per 2 ounce bottle. If you had a few energy drinks earlier in the day, a glass of coconut water before bed is a good idea. Its high magnesium content will help you sleep and its rehydrating properties will keep you from waking up in the middle of the night to get a drink of water.

Citrus Fruit

Although their high content of vitamin C makes them an excellent addition to any diet, citrus fruits should be avoided near bedtime. The citrus in oranges, clementines, grapefruits, tangerines, lemons and kumquats will cause your stomach to produce excessive amounts of acid that will make it very difficult for you to sleep. On the other hand, cherries will actually help you fall asleep. The aromatic stone fruit is rich in melatonin, which can help regulate your sleep cycle over time.

Do oranges make you poop?

No one likes getting backed up, especially right before—or worse, during—a run. You’re distracted; you feel heavier; and everything from mood to energy levels can suffer. Molly Morgan, R.D., a registered dietitian and nutritionist and author of Drink Your Way to Gut Health recommends holding off on that “quick fix” fiber supplement that promises to make you poop instantly, and focusing on food instead. Here are ten foods that help make you poop.

Raspberries

raspberries

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Raspberries are fiber rock stars with 8 grams per cup—that’s double the fiber of strawberries. “Fiber increases the bulk of your stool to help food move smoothly through the digestive system; plus, it feeds good bacteria in the gut for optimal digestion,” says Erica Sonnenburg, Ph.D., a senior research scientist in the department of microbiology and immunology at Stanford University School of Medicine and coauthor of The Good Gut. Top your morning oatmeal or yogurt with raspberries or pop ‘em plain as a snack. Add raspberries to a smoothie or try this delicious berry blast recipe.

Oranges

oranges

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This citrus powerhouse is a triple threat: Oranges have lots of stool-softening vitamin C, fiber to keep things moving, and naringenin, a flavonoid that researchers found can work like a laxative. Pack an orange as a portable snack or top your salad with orange segments.

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Water

water

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“Staying hydrated is essential to helping things move,” Morgan says. Without ample H2O, stool can’t soften and move smoothly through the digestive tract. No wonder dehydration is a common cause of constipation. Drink up: Sip straight water, and add lemon or cucumber slices for extra flavor.

Kefir

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The fermented dairy drink is packed with probiotics, “good” bacteria vital to gut health. And kefir has 10 times more strains of bacteria than yogurt does, says Sonnenburg: “The greater diversity improves the chance that some of these microbes will be beneficial to your particular gut microbiota,” she adds. What’s more, British researchers found that probiotics can ease constipation, soften stool, and even increase “number two” frequency. Drink kefir on its own or add it to smoothies.

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Almonds

Full Frame Shot Of Raw Almonds

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Almonds are loaded with heart-healthy fats, protein, and fiber, but it’s the high magnesium content that has our intestines excited. “Magnesium neutralizes stomach acid and moves stools through the intestines,” Morgan says. And just a small handful (1 ounce) contains 25 percent of your daily dose. Almonds make the perfect portable snack, or you can add almond flour to baked goods and smoothies.

RELATED: Why You Need Protein to Power Your Runs

Black Beans

black beans

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Just 1 cup of black beans has a whopping 15 grams of fiber (women need 25 grams a day), as well as magnesium and potassium for a smoother-running digestive system. Add to salads, salsas, and soups or sauté with greens.

[Build a killer midsection in the kitchen for effortless miles on the road with Eat for Abs.]

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Prunes

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The age-old constipation cure is not only high in fiber (6 grams per half cup), but prunes also contain dihydroxyphenyl isatin, a natural compound that stimulates the bowel, as well as sorbitol, a sugar that has a laxative effect. Plus, prunes have double the potassium of bananas. Not consuming enough potassium can cause constipation and fatigue. Chop ‘em up and add to salads, oatmeal, and yogurt parfaits.

Leafy Greens

kale

MITCH MANDEL

Spinach, Swiss chard, and kale are packed with nutrients that have poop powers including fiber (1 cup of Swiss chard has 4 grams of fiber), magnesium to help the colon contract, and potassium, which helps regulate fluid balance and muscle contractions. Add any of these 10 leafy greens to salads, layer into sandwiches, or sauté in olive oil with garlic.

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Wheat Bran

Bran Muffins

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It should be no surprise that studies show wheat bran can relieve constipation and improve digestion. The outer layer of the wheat kernel is a fiber force with a whopping 25 grams per cup. Sprinkle it over your oatmeal, eat a bowl of bran cereal, or whip up a batch of bran muffins.

Coffee

Cup coffee with coffee beans

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And if all these don’t do it for you, there’s always the reliable morning cup of joe. But not to worry if you're not a fan of the buzz—it’s not just the caffeinated stuff that works. One study found that coffee—including decaf—means a bathroom visit for about 30 percent of people. Experts believe coffee’s acidity is key, notably its chlorogenic acid, a compound that gives java the bitter flavor. Warm liquids can give your colon a jump-start, too, so tea or even warm water with lemon can work as well.

Which is better for weight loss apple or orange?

OK, all fruit is great--and certainly better than, say, a candy bar. But did you know that one of these fruits has the power to help you shed pounds faster? Think you can guess which one?

By Sarah Jio

April 7, 2009

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Digital Products Klaudia Steiner Mailandweg 12 D-41844 Wegberg Germany info-dp@web.de

OK, all fruit is great--and certainly better than, say, a candy bar. But did you know that one of these fruits has the power to help you shed pounds faster? Think you can guess which one?

An apple!

Yes, apples pack more fiber than bananas or oranges, so you'll get a better bang for your weight loss buck--meaning they'll keep you feeling full longer. For fun, dip them in this.

(FYI: Bananas have some fabulous health payoffs too, here's why.)

Have you had your apple today?

Photo: iStock

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Does citrus burn fat?

These fat burning foods can help you lose weight and shed excess body fat. So plan your next meals using some of these foods for weight loss that help rev up your fat burning furnace.

6 NATURAL WEIGHT LOSS TIPS | healthy + sustainable

Foods that aid in burning fat are those foods that require considerable energy to digest while providing the least amount of energy.

Basically, you are looking for foods that are low in calories but require energy to process.

These types of foods will help burn more fat and calories as your body digests them.

Foods that are high in protein are the best for burning fat.

This is because protein requires more energy to digest than fat, therefore, the more protein you eat the more calories your body burns.

But the list of foods to burn fat doesn't stop with the proteins.

Keep reading to see the entire fat burning foods list.

Proteins to Burn Fat

Eggs

broken eggEggs are high in protein and contain vitamin B12 which helps your body break down and burn fat. Eggs have received a bad rap in the past due to the high cholesterol content.

However recent studies show that dietary cholesterol has little effect on blood cholesterol.

If you are concerned about the cholesterol level try eating just the egg whites or an egg substitute.

Beans

Navy, kidney and white beans are high in protein, fiber and iron. Make sure to cook these before eating as some fibers can cause gastrointestinal disturbances (if you get my meaning). Minimize beans that are refried or baked as these are high in fat and/or sugars.

Lean Cuts of Meat

We all know that meat is high in protein but you want to make sure the cuts you use are lean.

This way you get the benefit of the protein and not the added fat. Look for the leanest cuts of meats like loins.

Don’t just eat beef but mix it up with turkey and pork as well. But be careful as basted turkeys are usually injected with fat and would not qualify as a fat burning food.

ToFu

Although not a favorite of many people, this food is a very good source of protein, specifically soy protein.

This high protein vegetable makes the list of fat burning foods not only for it’s protein but the health benefits as well.

This is a great addition to any meal plan but is especially great for vegetarians.

fish dinnerFish

Fishes like salmon and tuna are not only a great source of protein but offer the benefits of omega-3 fatty acids.

These fatty acids are essential and are the good fats.

Salmon and tuna also help boost your immune system so trying eating these foods three times a week.

Check out all the benefits of fish by reading this article.

Dairy, Fruits, Veggies and Fiber

Dairy Products

The calcium and protein in low fat or fat free dairy products promotes weight loss and helps to maintain muscle mass. By maintaining muscle mass you are burning more fat and calories because muscles are more metabolically demanding.

Low fat or skim milk, yogurts and cheeses are great sources of calcium. Not only are these foods that burn fat but help strengthen bones as well.

Fruits & Veggies

foods that burn fat citrus fruitsVitamin C is the secret to burning fat in citrus fruits. This is because the vitamin C reduces fat’s effectiveness and can dilute the fat so that it exits the body.

Good sources of vitamin C citrus fruits include grapefruits, oranges, limes and lemons just to name a few.

Try to get three servings of fruits a day and make some of these citrus fruits.

There are many veggies high in vitamin C that will also give you the same fat burning benefits. These vegetables include broccoli, cabbage and celery. Veggies also offer high fiber content which is also beneficial in weight loss.

High Fiber Foods

Foods high in fiber aids to eliminate waste from your body which helps minimize food as being stored as fat. When selecting your high fiber foods choose foods with whole grains. Whole grain breads and cereals are a great source of fiber.

Try having a bowl of whole grain cereal with skim milk to combine two fat burning foods into one meal.

Other Fat Burning Foods

Foods like olive oil, cayenne pepper, cinnamon and garlic have been touted as foods that burn fat. Garlic is a natural blood sugar regulator to help keep insulin levels low. This allows foods to be used for energy instead of being stored as fat.

cinnamon sticks16Just ¼ teaspoon of cinnamon can help metabolize sugars 20 times faster and lower your body’s blood sugar level.

Cayenne peppers and other spicy peppers triggers a thermodynamic burn that lasts for hours after eating, helping you to burn more calories.

Extra virgin olive oil provides approximately 85% of the daily value for monounsaturated fats. These are the good fats that you need. Olive oil can help keep cholesterol levels low as well as aid in burning fat.

So create your new recipes using these fat burning foods and these metabolism booster foods. You will see some commonality between the two food lists as many foods not only help burn fat but boosts your metabolism.

Don’t forget to add your fat burning exercises as well to get the most out of your fat burn.

Check out these fat burning foods that will help speed up your metabolism.

Search for recipes using these foods to burn fat.

Additional Articles

Eating Healthy

In addition to adding fat burning foods to your meals, check out this article to find out other ways to eat healthy and lose weight.

Healthy Fish & Seafood Recipes

Try some of these high protein recipes to boost your fat burning process.

Feel Good Super Foods

Help your body, mind and soul with some of these feel good super foods.

Is 2 oranges a day too much?

In addition to being a delicious snack, sweet, juicy oranges contain a multitude of nutrients.

Orange grove

Oranges — the juicy citrus fruits that are in season during wintertime — are vitamin gold mines. (Image credit: Shutterstock)

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Orange peel

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Sweet, juicy oranges make a delicious and healthy snack or addition to a meal. A whole, medium-sized orange contains only about 60 calories and has no fat, cholesterol or sodium, according to WebMD. Oranges provide “more than 100% of the daily vitamin C requirement," said Clare Thornton-Wood, a registered dietician and British Dietetic Association (BDA) spokesperson. This can help your body to protect cells, produce collagen and absorb iron.

Indeed, oranges offer many health benefits: They may boost your immune system, give you better skin, and even help improve your heart health and cholesterol levels, according to the American Chemical Society. In addition, a 2015 review published in the journal BMC Chemistry suggests that eating citrus fruit, such as oranges, may help reduce the risk of inflammatory diseases, certain cancers and rheumatoid arthritis.

Orange juice is also packed with nutrients. However, the juice doesn't contain the fiber found in the orange pith, the white substance between the peel and the flesh. It's also easier to consume too many calories when drinking orange juice than when eating an orange, according to the U.S. Centers for Disease Control and Prevention.

How many oranges does it take to lose weight?

Fruit juices are the best thing to have in the morning for a great start to the day, and the citrus orange fruit is the most popular pick for it. Orange not just offers a fresh tangy and tarty flavour, it also readies the body to face the agonies of the whole day, be it physical exhaustion or mental stress. Orange is full of antioxidant and anti-inflammatory properties. Another reason why you should wallow in this tasty fruit is to lose weight! Yes, consuming orange in ample quantity every day may help bring down excessive weight and may also help curb associated health issues.

The researchers at Robarts Research Institute in Western University found out that having around two and a half glasses of orange juice a day could reverse obesity and reduce the risk of heart disease and diabetes.The team discovered a molecule called 'nobiletin' in sweet oranges and tangerines that could significantly prevent and manage obesity. The findings were published in the Journal of Lipid Research.

(Also Read: 4 Drinks With Orange Juice That May Work Wonders For Your Diet)

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Having around two and a half glasses of orange juice a day may help with weight loss.

How I Lost 8 Pounds in Two Weeks | Clean & Delicious

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Researcher Murray Huff said, "Obesity and its resulting metabolic syndromes are a huge burden to our health care system, and we have very few interventions that have been shown to work effectively. We need to continue this emphasis on the discovery of new therapeutics."

The team studied the effects of nobiletin on mice by feeding them a high-fat, high-cholesterol diet along with nobiletin. It was discovered that these mice were noticeably leaner and had reduced levels of insulin resistance and blood fats as compared to those mice that were fed a high-fat, high-cholesterol diet alone without nobiletin.

"We went on to show that we can also intervene with nobiletin. We've shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis," added Murray Huff.

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Weight Loss

Orange For Weight Loss

Heart Diease

Will an orange make you gain weight?

Consuming citrus fruits, like oranges, may help lower your risk for cancer, heart disease, anemia, cataracts and neural tube birth defects, according to the Food and Agriculture Organization. They also provide essential nutrients including fiber, vitamin C and folate. As with any food, oranges do contain calories and could cause weight gain if you consume them in large amounts; but this isn't very likely due to the high amount of fiber they contain and their low energy density.

Calories

If you're craving the taste of oranges, oranges are a more diet friendly choice than orange juice. Each medium orange contains 62 calories, and a cup of orange slices provides only 85 calories, but a cup of orange juice contains 122 calories. However, you could consume even more grapefruit or tangerine for the same amount of calories in an orange, since these fruits each provide fewer calories per gram than oranges.

Fiber

Foods that contain a lot of fiber may help you maintain a healthy weight. A study published in "The Journal of Nutrition" in January 2009 found that women who ate more fiber were less likely to gain weight or body fat than women who ate less fiber, most likely because the fiber made the food more filling so they ate less throughout the day. A medium orange provides 3.1 grams of fiber, or 12 percent of the daily value for fiber.

Energy Density

Foods that contain high amounts of water and fiber, like oranges, which are about 87 percent water, tend to be low in energy density, or calories per gram, while those that contain high amounts of added sugars and fat tend to be high in energy density. When trying to maintain a healthy weight or lose weight, eating low energy-density foods can help, since you can consume a larger volume of these foods without going over your daily calorie budget.

Use

Think outside the box to add more oranges to your diet. Make a salad with mixed greens, orange slices, blue cheese and walnuts with a citrus vinaigrette, or make smoothies with orange slices, bananas, strawberries and low-fat yogurt. Serve chicken or fish with an orange salsa made with jalapeno peppers, tomatoes, cilantro and red onions, or bake salmon with orange slices, garlic, onion and orange and lemon juices.

Are oranges good for losing weight?

If you're trying to lose weight, you might be wondering whether healthy eating really needs to be so expensive. With packaged "health foods", vitamins, supplements and other products, it's easy to get lost in the haze of marketing. And while there are some worthwhile supplements out there, such as the best protein powders for weight loss, it's worth noting some of the healthiest options are old-fashioned fruit and vegetables.

For example, oranges, clementines and tangerines are fantastic for you. High in vitamin C, which boosts your immune system, lowers blood pressure and even helps you lose weight, oranges are also naturally low in calories. It's also full of antioxidants like carotenoids and flavonoids, which are beneficial in keeping the body healthy.

However, a study conducted by the University of Western Ontario last year found even more weight-loss benefits to the fruit, thanks to citrus' flavonoid content. The study found the molecule found in sweet oranges and tangerines reversed existing obesity and the size of fat cells in mice, and increased the energy they expended.