How To Lose Weight Without The Hunger Pangs

Losing weight is a long old process. Crash diets and fad eating plans might help you to shed the pounds in a matter of weeks but before long, you’re likely to have piled all of the weight back on. In order to give your body the best chance of getting rid of the pound and keeping them off, you need to go about the dieting process slowly, committing to a long term, healthy eating plan. It’s all about the types of foods that you choose. A fast metabolism diet can help to give your metabolic system a boost into action, helping you to burn off the food that you eat at a much faster rate.

The rate that your body converts food into energy, your metabolism controls how quickly the calories you take in are burned off and how much gets stored for later as fat. The faster your metabolism is, the more rapidly that you will use up the energy from food. As well as exercising, you can control your metabolic rate through the foods you eat, kicking things into gear that but faster. This fast metabolism diet will give your body the right kind of fuel, making it easier for your body to get the essential nutrients from what you’re eating.

To get going on your fast metabolism diet, you’re going to need to get a few basics into place. The entire process takes part in three main phases, focusing on a number of different food groups. The first phase will take a focus on carbohydrates and fruits, helping to keep you fuller and keep you going for longer. While you will want to focus on foods like quinoa, brown rice, watermelon and cantaloupe, don’t forget to keep eating healthy proteins like chicken, fish and eggs along the way.

During this phase, try mixing up your recipes to get the most out of each meal. Grilled chicken salads, rice bowls, mixed fruit and crudites can work well throughout the day, helping to keep you full and focused.

After four days on phase one, it’s time to move on to the second phase of the fast metabolism diet. In this part of the process, lean proteins and vegetables are the focus, helping your body to begin to cut down any residual fats. Foods during this part of the process should consist of ingredients like egg whites, lean white meats, fatless beef and a variety of vegetables. The more colors that you can get on your plate in one sitting, the better, so don’t be afraid to pile those veggies up high!

When it comes to recipes during this phase, try getting a good mix of protein and vegetable content in each sitting. Egg white omelets, steamed white fish, mixed vegetables and fresh salads will become your best friends, so ensure that your fridge is well stocked with ingredients.

Moving on to the final phase, it’s time to incorporate a larger mix of balanced food groups into your meal plan. While this might be the most inclusive phase of them all, don’t forget to consider your recipes with a healthy slant; it should be about weight loss, after all. Phase three is all about healthy fats, sustainable carbohydrates and fresh fruit and veg, so try your hand at the types of recipes on offer. Fruits high in sugar should generally be avoided and any fats you eat should be high in monounsaturates. Snacking on fruits and nuts is a great way to keep yourself ticking over during the day, keeping going while staying healthy.

Recipes including ingredients like avocados, oily fish, nuts and fresh vegetables will serve you well in this final phase. In general, making sure you get a balanced mix of ingredients is the best way to go and will help to keep you feeling fuller for longer.

While this kind of a diet can be effective in the short term, it should not be carried on for longer periods of time. High metabolism phases are a great way of kicking your body into action, making it easier for it to begin the energy burning process. Returning to healthy eating habits can help to continue the weight loss trend, keeping your body in better shape for even longer!

Eat These Foods After You Workout To Lose More Weight

When it comes to losing weight, there are a whole load of ways that you can maximize the process. While workouts might be high on your agenda, it is the types of foods that you eat before and after you exercise that can make all the difference. Making these products a part of your regular diet can make all the difference to your performance, wellbeing and recovery time.

Sufficient nourishment before a workout can help your body manage its energy production, preventing it from drawing stores from essential organs to help you keep going. During your fitness regime, your body’s glycogen production will become depleted and in order to keep going, it is important that you give them a boost as quickly as possible. Eating while your metabolism is still active can help to burn off excess fat while giving you a quick burst of energy. The sooner you eat, the better you will feel for the rest of the day.

Nuts

Filling your body with the right kinds of foods before you workout will make all the difference to the level of your performance. If you really want to feel good during your routine, try snacking on nuts before you get going. Foods like almonds and nuts contain a hefty serving of carbohydrates, which are essential for you to keep going throughout your workout. An hour before you’re due to start, try eating a small serving of the nuts, accompanied by a bottle of water. Your body will have enough time to digest the food and you can start to feel the effects as soon as possible!

Oatmeal and Berries

If you’re an early morning type of person, there is no better way to get into your workout than by eating oatmeal and berries. As a pre-workout food, oatmeal is one of the best choices there is. The food is packed full of slow release protein, which can keep you feeling fuller and help your muscles to recover during the aftermath. For an extra burst of energy, try topping off your oatmeal with carbohydrate-rich berries. The two foods together have everything that you need for a successful workout and will help to keep you fueled for even longer!

Whole Grain Bread

When it comes to pre-workout fueling, it’s all about filling your body with the right kinds of carbohydrates. Complex carbohydrates will do the best job, slowly releasing their energy to give you a steady stream of fuel. To add in a little protein to the mix, try topping your bread with low fat cheese. The nutrients will prepare your body for an intense workout, helping to keep things running internally even when you feel tired.

Whey Protein Drink

After you’ve finished your workout, you need to start refueling your body and building back any muscle wastage. Getting a shot of protein into your system can help to reduce any muscle loss you might have experienced while giving your energy stores a boost. Protein shakes are one of the best ways to instantly refuel and, thanks to their easy nature, they can be easily kept in your gym bag for immediate consumption. While you might want to mix your protein shake with regular milk, almond milk can go one better. Packed full of fiber, potassium and essential vitamins, it will give your body everything it needs and help you to get back on track.

Eggs

Protein packed foods are essential for refueling after a workout and in general, lean varieties are always better. If you’re feeling that post-exercise slump, snacking on a boiled egg can help to get your energy levels back to normal. Eggs are a great source of protein, helping to build back your body’s stores and kick up your energy levels. If you want a little more sustenance, try teaming yours with a glass of orange juice. The drink is loaded with healthy nutrients and carbohydrates, giving you a boost of fresh energy in the process.

5 Ways To Naturally Maintain Your Weight Loss

You’ve stuck to the diet, you’ve done the exercise and now you’ve finally lost all the weight that you set out to do. What’s next? While the process of losing weight can feel like the hardest step, actually knowing how to go on with your life afterwards can be just as big of a deal. Going forwards with no plan or outline to follow is a very scary thing indeed and before long, you might find yourself back where you started all over again. Maintaining weight loss takes a little getting used to but by adapting your routine, it can be easily done. Rather than looking to extreme fixes to show you the way, you can keep a healthy figure through a series of balanced lifestyle changes. You lost the weight in the first place, you can keep it off into the future.

Don’t Call It A Diet

Going on a crash diet and then expecting your life to go on as normal is not likely to happen. Eating routines that promise unhealthily fast results can never be maintained for a long period of time and unfortunately, they often are built up to fail. If you’re serious about leading a healthier life, then try thinking about your eating habits over the long term. Aiming for a healthy and nutritious spread of food can serve you much better, helping you to lose weight gradually over time. Calling something a diet means that it comes with an end point. Instead, think of your new eating habits as lifestyle changes. You can look into new recipes, plan out your meals and research what you’re eating. You’re in it for the long haul.

Don’t Associate Food With Emotions

We’ve all been there, face first in a tub of ice cream after a long and tiring day, but could there be another way? So many of us associate what we eat with how we’re feeling and by doing so, we fail to recognize the importance of what we’re putting into our bodies. Eating to make yourself feel better is only going to warp your relationship with food, making it harder for you to select healthier choices. Rather than cutting out your emotional attachment entirely, try instead changing it up. You should thinking about your food as a source of nourishment and energy, rather than comfort. The more nourished you want to feel, the better you will eat!

Work Out Your Stress Elsewhere

Just as food is often used as a tool to make us feel better, so too can it be used to get through moments of stress. Eating your way through a problem might seem like a good idea but over time, it can simply have negative ramifications. There are other sources of comfort at your disposal. Working through stress via conversation, exercise or meditation is a better use of your time and will have a more effective long term effect. If stress if really getting you down, try making sure you’re getting enough rest, and are following a naturally balanced diet. Your wellbeing starts from the inside out.

Forget About Cheat Days

When you label food as either being “good but uninteresting” or “bad but tasty”, you make a very dangerous distinction. Assuming that because food is healthy, it’s boring will lead you more likely to “cheat” by eating things that simply aren’t good for your health. Allowing yourself cheat days also validates the fact the healthy food you are supposed to be eating really isn’t what you want to be eating, setting up yet another tricky relationship. If you’re struggling to find recipes you really like, try extending your search. There are a ton of simple recipe books out there that include healthier versions of your favorite meals. Just because a dish is healthy, it doesn’t mean that it can’t taste great.

Choose An Activity You Love

Feeling forced to go to the gym is a sure fire way to lose interest in fitness. Loathing working out only makes getting fit a whole lot more difficult and over time, you simply won’t be able to keep up your routine. If you’re struggling with the gym, try taking your exercise elsewhere. You can try signing up for exercise classes, taking up a new sport or even using Youtube videos to work up a sweat. The key is to find something that you really like. Once you do, it will be so much easier to keep on going.

The Wonderful Walnut

A handful of walnuts is good for your heart and your waistline.

 

Dieters who are watching their waistlines might steer clear of walnuts when they hear that a one ounce serving (a small handful) has a whopping 18 grams of fat and 185 calories. However, a recent study revealed that a walnut-rich diet can actually help you to lose weight and improve your heart health.

The research, led by Cheryl Rock, PhD, RD, of the University of California San Diego, compared the weight loss of women eating a diet with unsaturated fats (like those found in walnuts and olive oil) with those on a lower-fat, higher-carb diet.

“One of the surprising findings of this study was that even though walnuts are higher in fat and calories, the walnut-rich diet was associated with the same degree of weight loss as a lower fat diet,” said Rock in a news release.

The results of the study, published in the Journal of the American Heart Association, also showed that a diet containing walnuts led to improved cardiovascular health.

This finding may seem counterintuitive, given walnuts’ high fat content. However, 13 of the 18 grams of fat in a one ounce serving are polyunsaturated, and include a sizable amount of alpha-linolenic acid (ALA). ALA is a plant-derived form of omega-3 fatty acids. The heart healthy benefits of polyunsaturated fats have been proven before: a recent study from Harvard showed that polyunsaturated fats may lower your risk of heart disease and help you to live longer.

“Considering the results of this study, as well as previous walnut research on heart health and weight, there’s something to be said for eating a handful of walnuts a day,” said Rock.

Lauren Blake, RD, wellness dietician at the Ohio State University Wexner Medical Center, suggests a few creative ways to eat walnuts each day:

  • Puree or grind walnuts and add them to dips, chili, or smoothies.
  • Chop up a handful of walnuts and sprinkle them over a salad, vegetables, or fruit.
  • Spread walnut butter on fruit or toast or mix into oatmeal. Buy it at the store or, even better, make your own at home.
  • Top off your favorite dessert with chopped walnuts.
  • Give plain yogurt some pizzazz by mixing in crushed walnuts. Add a little sweetness by topping with honey or maple syrup.
  • Walnut oil is great for dipping chips or veggies, blending into a salad dressing, or drizzling over food. Blake cautions against heating walnut oil, which gives it a bitter taste.
  • Add crunch and flavor to fish by coating it with pureed walnuts.

 

Article sources:

California Walnut Board: “California Walnut Butter”

Lauren Blake, RD, Wellness Dietician at the Ohio State University Wexner Medical Center

News release: Edelman Seattle

News release: Harvard School of Public Health