High Fiber Foods

 

ten food

 

High fiber foods are nothing but blessing from the almighty. The benefits of high fiber foods cannot be expressed in number. When you eat plenty of high fiber foods,your food moves properly through the intestine. It is beneficial for heart disease, colon cancer, obesity etc.

 

Every woman needs 25 grams of fiber per day but men needs 35-40 grams per day. Although average consumption of high fiber foods is 15 grams per day. Therefore, it has to be increased to protect related disease.

 

Corn

Each ear of corn contains 2 grams of fiber. At the same time, it is low calorie. Therefore, if you are worried about gaining weight then you do not need to be concern any more.

 

Avocado

Fiber in avocado depends on its type. Amount of fiber differs from green to smooth skinned, smaller darker and dimpled avocado. Avocado contains healthy fats. This fat is beneficial for reducing cholesterol and heart disease.

 

Berries

Depending on types of berry, the amount of fiber vary. Blackberries increases bone density and protects skin. Blackberry contains 7.6 grams fiber and raspberry contains 8 grams fiber.

 

Coconut

Coconut is high source of fiber. We can use this in dishes. You use it in sweat as well as in spicy dishes. So you can consume it in varies way every day. Every cup of coconuts serve 7.2 grams of fiber.

 

Peas

It is not very difficult to find peas year round, as it can be store in freeze. You will never be in want of peas over the year. Peas can be add in soups and different of salads to bring variety in dishes. 8.6 grams fiber is found in every cup of peas.

 

Acorn squash

Pumpkins, acorn squash, spaghetti squash are good source of nutrients as well as fiber. Roasted squash can be substitute of potatoes.

 

Brussels sprouts

It is not only rich in fiber but also works as antioxidants. It reduces the chance of cancer. In every cup of Brussels sprout 7.6 grams of fiber is found.

 

Nuts

There are various types of nuts that are full of fiber. Although the amount of fiber comparing with other source is low. However,it contains lower calories so the chance of being fat is low.

 

Quinoa

If you are suffering from magnesium deficiency then quinoa is the best source to remove it. At the same time it is one of the. It is easily digestible. You will get 5 grams of fiber in every cup of quinoa.

 

Turnips

You can eat raw turnips or cooked. The taste varies with the cooking style. It has profuse amount of fiber. You will 9 grams of fiber in every cup of turnips.

 

Everyone should take certain amount of fiber. High fiber foods helps to increase good bacteria on the other side it helps to remove harmful bacteria.

 

 

How Does Fiber Work in The Body?

 

You may have been advised many times to eat green leafy vegetables by your elders. Parents are often seen struggling to feed their children vegetables. It is really a tough job to feed vegetables to children. As the taste of it is insipid and boring to most of the people. But the benefits of vegetables are an element that is mostly found in it. The magical element is fiber another name is roughage. It is a filled with carbohydrate which our body cannot digest even absorbs nutrition from it.

 

Types of Fiber Foods

 

Fiber foods are classified into two major classes. These are soluble fiber and insoluble fiber.

 

Soluble fiber normally melts in water. It reduces glucose and blood cholesterol level. Apples, psyllium, citrus, beans, carrots, oats, peas, and barley are very good source of soluble fiber. Insoluble fiber helps to move foods through intestine very smoothly. So bowel movement remains regular. Insoluble fiber is found in nuts, beans, potato, cauliflower, flour etc.    

 

What Fiber Does in Our Stomach?

 

There are many good bacteria in our stomach. These good bacteria keep track on bad bacteria. Fiber rich foods increases the number of good bacteria and boosts immune system. Soluble fiber slows down the rise of blood sugar level. Therefore, when you eat soluble fiber rich foods it delays rise of blood sugar level. It helps to protect type 2 diabetes. Soluble fiber also lowers cholesterol level by decreasing low-density lipoprotein. High fiber foods feels you full for longer period. High fiber foods make foods bulkier without bringing any extra calories. As a result, body reduces stored fat. At the same time decrease the chances of diverticular and hemorrhoids. It makes stool soft. Consequently, it passes very smoothly through our intestine. On the other hand, if you have liquid stool fiber also absorbs water and makes it bulkier.

 

In stomach, fiber takes bulky shape and moves very fast out of the stomach but if it is accompanied with fat, protein or insoluble fiber then it may be slow. Particularly viscous fiber slows down stomach emptying process. In the small intestine, the situation remains same. In the colon, water is separated and ruminants moved through toilet. But before this there is a game played between good and bad bacteria in the colon. In this stage, more nutrients are absorbed into the blood stream. Along with this incident, good bacteria remove bad bacteria that causes salmonella. At the same time good bacteria lowers toxins.

 

The most health friendly fiber is soluble which is most found in berries, flax seeds, apples, pectin’s etc. insoluble fiber is not supplied to the stomach that is why it is not available for fermentation. But it is also necessary for healthy colon. It helps to occur fermentation process all along the colon until the end part of colon. It helps to prevent colon cancer. If body do not get insoluble fiber then the fermentation process take place in beginning part of the body.

 

Dietician suggest taking fiber along with balanced diet. It is recommended to take natural source of fiber. But don’t take processed fiber rich foods. If you have any issues, relating with bowel movement you should consult your doctor.

 

 

Importance of Fiber in Your Diet

 

We are already well known with fiber and its versatile health benefits. It is bearing a lot of health benefits comparing to other nutrients do.so it is  very crucial to have a  recommended fiber intake in your diet to give a perfect healthy balanced diet every day. It is better to shoot for 30-gram fiber every day to have a perfect fiber support. But most of them time it is observed that people having very less fiber that regular demand and almost having no fiver sometimes. Trying to stay fit without having minimum fiber in your diet is very weird thinking.

 

Sources of Fiber

 

Fiber from natural sources is better selection to get fiber intake in your diet. Though most of us wish to go for medication to get their daily fiber intake easily, it is wise choice to get it from natural sources than that of from its artificial one. Basically fiber is come from natural plants. On the other hand, such foods like-animal meats and dairies have no fiber to meet up your fiber demand.

 

Classification Fiber and Their Mechanism

 

Fiber are basically of two types, one is soluble and the other is insoluble. Soluble fiber is called digestible fiber and the insoluble   fiber is called indigestible fiber. But both fiber are equally important for your health. Because they are different on their way to benefiting you.

Soluble fiber aids to keep your blood cholesterol in a normal range and at the same time helps to create a gentle exit to pass your waste very smoothly.

On the other side, insoluble fiber has straight passages allowing other foods to pass smoothly through your digestive system

 

Health Benefits of Fiber

 

I have previously mentioned that dietary fiber has multiple health benefits on our health. Let’s have a look here some the common benefits they often do for us.

  1. The chief most benefit of fiber is keep our digestive system go well.it is very useful in normalizing the movement of bowel and reducing the probability of inflammation in bowel. That is because you need enough fiber to have a secure bowel regularity.
  2. If you want to have a healthy colon, fiber may have the ability to give that support.
  3. Fiber-enriched foods help you stay in healthy weight zone. We know that, fiber takes time to chew well and eat. Its nature to make you feel full quickly so that you are bound to eat less. It has another quality to keep you fuller, so you will not feel hungry like anything to eat longer.
  4. It has the ability to decrease the bad cholesterol levels in short (LDL) which your body absorbs. As a result, you may escape from some of the life threatening diseases like-heart attack, Stroke etc.
  5. It is also help in reducing health hazards like-diabetes, some sort of cancers etc.
  6. Soluble is very effective in keeping blood sugar in control.
  7. Highly fiber-enriched foods have the capacity of lowering nearly 40 % risk of heart attack.
  8. According to researchers, every 7 grams increase in daily fiber has the ability to decrease the risk of stroke nearly by 7 %.
  9. Psyllium husk fiber has the ability to cure different types of skin diseases like-acne, rashes so on.
  10. Insoluble fiber has a specialty in reducing the probability of diverticulitis. It is an irritation of polyps in human intestine by forty percent.
  11. Fiber may help you get rid of the irritation of irritable bowel syndrome in short (IBS).
  12. Highly fiber-enriched diets can be a good fellow in reducing the risk of hemorrhoids also.
  13. Fiber has the ability to help regulate blood sugar so that you may be escaped from some sort of Gallstones and kidney stones.

 

Consideration

 

In short, the important of having fiber in your diets is a very important issue to discuss. So far you may already come to know that how important is to have enough fiber in your diet. Without bringing enough fiber in your diet, you may not be possible to escape from some sort of problems mentioned above. Finally, I would like suggest you that bring enough fiber in your diet by consulting your doctor or dietitian that how much is perfect for you.

 

 

How to Increase Fiber in Diet

 

Fiber is thought one of the most important nutrients for human body. It is very crucial to have enough fiber in your body to keep it balanced. With many health benefits, it does multiple tasks for your body. To mention some of them, lowering the risk of diverticular disease, heart disease, diabetes, constipation, bowel cancer, and colon cancer come first. It is also helpful in reducing cholesterol, keeping blood sugar in a recommended range, and losing excessive weight. The foods have more fiber in them always help to lose weight due to their slow digestion pace that help you feel full for longer time. Depending on the importance of fiber, you need to increase your fiber intake in your diet.

 

Things to Follow up to Increase Fiber Intake in Your Diet

 

Thought fiber is very important for your health, you cannot increase it all on a sudden. To increase fiber in your diet you need to go through under some procedures.

Here are some technics given below that may help you increase fiber intake in your diet gradually.

 

Looking for Different Sources

 

It is difficult to have all fiber you need from a single source. We know that fiber are mainly of two types.one is soluble and the other is insoluble. Both of them are equally important. Depending of its types, you need to figure out the sources for both of them.

You can get soluble fiber from beans, peas, oats; fruits etc. that help you feel full for long time. On the other hand, vegetables, whole grains etc. are considered as the source of insoluble fiber that help your digestive system go smoothly. There is an exception in case of some foods that have the both fiber in them too.

 

Whole Grain Give You More Fiber than a Refined-Carbs

 

Giving priority on whole grain over refined carbohydrates is a wise decision to increase the amount of fiber in your diet. As a natural source of fiber, it does the best job for increasing your fiber intake in your diet. Looking for some ingredients on foods label like-barley, hard red winter wheat, whole wheat, oats, rye, brown rice, buckwheat, millet, oatmeal, etc. help you identify whole grain.

 

Your First Meal Should be High in Fiber

 

As a first meal of the day, you need to ensure an amount of quality fiber in your breakfast.it is ideal to have minimum 3 g of fiber from each serving of whole weight toast in your breakfast cereals. You can also ensure your morning fiber from berries have much fiber in them. Thus, you can ensure your breakfast having fiber every day.

 

Have Highly Fiber-Enriched Foods During Middle of the Day

 

At the middle of the day, you can meet your hunger with the boost of a high-fiber snack. During the time, you can get it from granola bars, whole grain crackers and homemade trail like-mixed nuts, apricots or from dried figs as well.

 

Role of Fresh Fruits in Increasing Fiber Intake

 

Bringing more fresh fruits is one of the simplest way to increase fiber intake in your diet. Whatever the system it is to add more fruits rich in fiber it does not matter. The only thing is to confirm that you need to increase fiber in your diet. Foods like –berries, pears, oranges, apples are always hinge in fiber.

 

The way Legumes Works in Increasing Fiber

 

Legume is considered as one of the best source for fiber. But, not every legume has equal amount of fiber. Some of them have low and some are high in fiber.so you may give importance on eating high-fiber legume to increase fiber in your diet. Some of the high-fiber rich legumes are-peas, beans, lentils etc. You can eat legumes in different ways. You can mix them with salads, casseroles, soups or sometimes you can make some tasty recipes by pureeing them.

 

Discover the Foods Around the World

 

Going around the world can be another way to discover the high fiber foods. Because high-fiber foods are not grown equally in every region of the world. By making trips around the web, you may be able to know about the countries’ foods having more fiber easily.

For example- you may find more fiber in Mexican, Middle East, Mediterranean regional foods. Some of the appealing foods having more fiber are-hummus, bean salads, whole wheat couscous, black beans burritos etc.

 

Try to Stay Hydrate

 

Make sure, you are having enough fluids to escape from such a health problem like- nausea or constipation.as you are on a plan   to increase your fiber intake in your diet, you are to drink plenty of fluids to keep balance. You may be hear that   fiber works as same as sponge does.it usually pulls water in the intestine. So to stay hydrate you need to drink minimum 8 glasses of water every day.

In a word, to get fiber intake increased in your daily diet, you don’t need to be crazy at all. If you can be a little innovative then you can do it easily, I think. You even don’t need to make a revolution to achieve it. Following a pre-plan, bringing some new additions to your grocery list can easily meet up your daily need for fiber. Remember “slow and steady wins the race”!

 

You definitely need to consult your doctor or health care provider before reaching at any decision.

 

 

How Much Fiber do You Need to Lose Weight?

 

When you are involved in weight loss program, you must have been advised from your friends to eat fiber rich foods. In a study it is found that people who add more fiber rich foods keeping other foods unchanged loses more weight than before. It is not only helpful for losing weight but also easy to follow in long term. Before I describe how much fiber we should eat for losing weight, it is necessary to have what foods are called fiber.

 

What is it?

 

Fiber rich foods is basically carbohydrate that is mostly found in plant based foods like fruits, vegetables, grains etc. normally our stomach cant digest it. It passes through our intestine very quickly without rising you blood sugar level. Fiber is found mainly in skin, seeds and membrane.

 

How it works?

 

Fiber does not burns fat rather it causes you feel full without extra foods. It fills your stomach and instigate your receptor to send signal to your brain it’s time to stop eating. Thus you consume less amount of calories that causes you lose weight.

 

Fiber requirement

 

Consumption of fiber depends on your calorie consumption. Doctors recommends to take 14 grams of fiber per thousand calorie. Additionally men can eat 30-38 grams of fiber and a woman can eat 21-25 grams fiber. People who consumed diet containing more than 25 grams of fiber daily for eight weeks tends to lose more weight and fat. When your calorie consumption 1500 calories then you should consume 21 grams of fiber. Make sure you are getting both type of fiber so that your body does not lack required amount of fiber.

 

As fiber intake helps to reduce calorie consumption and burns fat by making you satisfied with small amount of foods. High fiber foods reduces 500-1000 calories per day that helps to decrease 1-2 ponds.  

 

High fiber or high protein

 

Fiber and protein are both helps to shade off extra body weight. Fiber keeps you feeling full but protein does this job more efficiently. In a research, it is proved that people who eat protein rich diet loses weight more than people who follow fiber and carb rich diet. Because protein rich foods needs more calorie to digest.

 

Too much fiber?

 

Yes, there is negative effect of having too much fiber rich foods. Although there is problem either side: if you eat too much or too little both causes gas, bloating, flatulence etc. Therefore, you have to monitor whenever you bring any change in your diet. In the beginning, you need to go slowly to give your body time to adapt. Don’t increase fiber intake 2-3 grams per day. If you have digestive problem then go another 2-3 grams more fiber. Increase drinking water as you increase fiber consumption. At the same time, continue doing exercise. Exercise promotes peristaltic action in colon. You can also experience constipation with too much fiber.

 

Fiber obviously helps to lose weight but it needs little consciousness relating the usage of it. Fiber foods is sensitive to some extent. For determining the right amount of fiber intake, you need to know calorie consumption per day.

  • Ab Workout For Women

    Naturally women have wider pelvis and longer waist than men. As a result for women it’s slightly tough to achieve flat AB by losing belly fat. In order to get flat AB women need to give a little extra effort. By doing some specific AB workouts women can get their desired flat AB. Let’s have a look at these AB workouts.

     

    Plank Crawl Out

     

    plank

     

    1. Stand up and keep your feet together. Bend at your hips and try to touch the ground.

    2. After your fingertips touchingthe ground you need to walk your hands out until you arrive at a push-up position.

    3. Crawl your way back up to the starting position by inching your hands backwards.Then pick your hips up. When your feet are flat on the floor then bend at your hips one more time.After that lift your back up to the standing position.

    Side Plank

     

    side

     

    1. Start on your left side.Keep your elbow under your shoulder.At this time your forearm should be perpendicular to the body.
    2. Place your one leg in front of another leg. Then Compress your AB.
    3. Lift your hips off the ground.Do it until your body makes a diagonal line from your shoulder to your legs.Hold near about 45 seconds.
    4. At last exchange sides and repeat the whole process.

     

    Reverse Crunch

     

    reverse

     

    1. Seat on a tool.Bend your knees at 90 degree angle. At this time you should keep your feet flat.
    2. Put your arms forward so that your palms can face each other.
    3. Pull your belly button toward your spine.Try to curve your spine into a C shape.
    4. At last return to the starting position and repeat the whole process about 15 times.

     

    Boat Pose

     

    boat

     

    1. At first sitstraightand bend your knees.Keep your feet flat on the ground.
    2. Sit on your hip and lift your legs off the ground.
    3. Extend your arms and keep your palms up. At this time your body will form a V shape.
    4. Hold this position for near about half minute.

     

    Alligator Drag

    It’s a special kind of AB workout. For thisAB workoutyou need enough space to move and something that will slide easily on the floor. You can do this AB workout on tiles floor.You can also do it by puttingtowel or plastic bag on the carpet.

    alligator

     

    AB workouts for women

  •  

    There is a misconception already developed among some people that they think burning calorie and burning fat is the same thing. But it is absolutely wrong. However, through burning fat, we truly can burn some calorie but with burning calorie, we hardly can burn fat proportionately.

     

    Why we cannot burn fat proportionately while burning calorie?

     

    The reasons why we cannot burn fat the same as burning calorie Stated below-

    As our calorie generally comes from three major components of foods these are likely-protein, carbohydrates and fat portion.so if you want to lose some weight through exercising then definitely your body starts burning calories, which came from carbohydrate portion in your body. Conversely, if you want to burn calories from your stored fat, your body demands oxygen available there. Except getting enough oxygen required by your body will be unable to burn stored fat rather lose water weight instead. Consequently, your body’s metabolism process start slowing down that causes even weight gain. On the other hand, if you can keep your heart rate in a target zone while doing exercises only then you can assess   the amount of oxygen your body needs to start burning stored fat. Though the target heart rate varies person to person but comes exactly the same way through aerobic exercises. Depending on what types of workouts you are taking and how intense it is, heart rate varies person to person. If your workout is more intense, the faster your heart needs to beat in order to supply your muscle with oxygen. With lower heart rate, only fat will be consumed as your main energy source. On the other hand, highly- intense exercises causes burning of higher rate of glucose.

     

    The Way We Can Burn Fat Technically

     

    Perhaps, so far we know that burning calorie is not the same thing as   burning fat .Anyways, let me discuss how we can technically burn both calorie and fat! During workouts at first your body uses huge calories that come from carbohydrates for energy. Whenever carbohydrates get depleted, instantly your body needs additional energy to fuel physical activity that comes from triglycerides which are released from fat cell.

     

    For example-

     

    If you   want to burn calories and fat at a time, you are to burn 3,500 calories more than your consumption in case of burning a pound of fat.in such way; you may burn both calories and fat   technically.

    Moreover, if you burn more calories than consumption forces your body to access energy stored as fat. Similarly, if you want to burn fat without increasing consumption of calories denotes that your body use more of the calorie you consumed and store less of them. Thus, you can lose your weight.

     

    The Truth About Losing Fat

     

    According to American council on exercise fat burning zone is considered as a myth .because, to lose weight and body fat, you definitely have to create a calorie deficit.

     

    For example-

     

    If anybody eats more calorie continuously than spends it, he will not be able to make a dent in body fat. If he starts exercising even after depletion of storage carbohydrates, as early as he provides his body more calorie than its needs, surly the excess portion will be stored as triglycerides. Here he is necessarily burning calories but storing fat. However, sometimes he may burn some fat through exercising but the outcome is not that permanent.

     

    The basic difference between burning calories and burning fat is generally up to the sort of fuel our body is using. If you are unable to work out long for long time but having too much foods and drinks instead, it will be difficult to reach yourself at fat burning zone. But you can certainly go there if you can follow few factors that involved here. Such as- through more exercising and less eating or make a combination of both in a planned way. Don not forget that  burning calorie does not mean burning fat only as discussed before.so you should start focusing on losing fat through exercising as cannot lose your stored fat just from burning calories particularly. So it is always a wrong belief among people that burning calorie and burning fat is the same thing which is absolutely wrong.

    Burning Fat vs Burning Calories

  •  

    bmi

     

    What is BMI?

     

    bmi1

     

    BMI is the short form of the term Body Mass Index. It refers to the screening tool which can help individuals to determine whether he/she is overweight, underweight or healthy according to the height and weight.

    It’s the quickest and simplest way to screen the fitness of a person. The range of healthy BMI score is among 20-25. So, if someone has a score below the 20, then it necessarily signifies that he/she is underweight. This underweight problem can pave the way to malnutrition problem after certain period of time.

    On the other hand, if someone lays in the values greater than 25, then it signifies the overweight problem. This problem can lead the way to numerous diseases likely obesity, diabetes, cardio vascular etc.

     

    How to measure BMI

    An organization named ’Belgium Statistician Adolphe Quetelet’ was responsible to develop the BMI theory/formula nearly 150 years ago. From then to now on it is one of the widely recognized formulas around the world to determine ones fitness. The calculation can be done by couple of ways, such as

    1. Metric BMI formula
    2. Imperial BMI formula

    These two ways are very simple and easy way to determine the BMI. Now, here I am going to discuss briefly about the catch of this formula. You can easily learn it, if you can spend some time to read over.

     

    1. Metric BMI formula

    In this particular formula BMI is measured dividing weight (kilograms) by height in Meters squared (Kg/m²). The formula in words-

    Weight (kg)/ Height (m²)

     

    2. Imperial BMI formula

    In this formula, first of all you have to multiply your weight in pounds by 703. Then divide the number by your height in inches squared.

    Weight (lbs) ×703/ Height (inches²)

     

    BMI categories

    I have already discussed the catch for understanding ones condition in BMI. If it was not enough to get into the point, then you can take a look at the following table given below. The standard weight status categories associated with BMI ranges for adults are shown in the table

     

    BMI

    Weight status

    Below 18.5

    Underweight

    18.5-24.9

    Healthy

    25.0-29.9

    Overweight

    30.0 and above

    Obese

     

    The World Health Organization (WHO) international classification of adult underweight, overweight and obesity according to values of BMI

     

    Classifications

    BMI (kg/m2)
    principal cut-off points

    BMI (kg/m2)
    additional cut-off points

    Underweight

    <18.50

    <18.50

    Severe thinness

    <16.00

    <16.00

    Moderate thinness

    16.00-16.99

    16.00-16.99

    Mild thinness

    17.00-18.49

    17.00-18.49

    Normal range

    18.50-24.99

    18.50-22.99
    23.00-24.99

    Overweight

    ≥25.00

    ≥25.00

    Pre-obese

    25.00-29.99

    25.00-27.49
    27.50-29.99

    Obese

    ≥30.00

    ≥30.00

    Obese class I

    30.00-34.99

    30.00-32.49
    32.50-34.99

    Obese class II

    35.00-39.99

    35.00-37.49
    37.50-39.99

    Obese class III

    ≥40.00

    ≥40.00

     

    BMI calculator and chart

    You can easily measure your BMI by fill in the gaps of this given calculator. At first enter your height, and then your weight. After filling this two fields, please Click on the button “Calculate your BMI’ to get the result. For your better understanding and to help you determine your BMI, there is a chart given below. It is termed as BMI chart. Different shaded area signifies the values whether you are healthy, overweight, obese or extremely obese.

    Body mass index chart - weight from 95-245 pounds

     

    Determine the BMI

  •  

    eat

     

    Distracted eating refers to the condition of consuming food while someone is distracted from eating by playing games on cell phone, doing work in computer, watching television and so forth. It’s more likely to the term eating amnesia, which can drive people to the irregular metabolism process.

    This disturbed metabolism can pave the way to more weight gaining ever since you realized. Multitasking tendency, hurried or distracted eating make the way smoother to the habit of overeating and obesity.

    A team of health scientist from the University of Birmingham conducted a research to figure out the differences between distracted eating and its consequences on the body weight. To conduct this study, they have made two distinguish group consisting of same number of people.

    One group was eating their meat while watching television and another one were not. They published the result of studies in the journal named ‘American Journal of Clinical Nutrition’. They concluded the research with major key results. These are likely-

     

    • If people are being distracted or not able to pay attention to the meal, what they are eating, then they usually tend to eat more than the typical meal. This is the outcome from first group.
    • The second group who were paying attention to their meal usually tended to eat less from the other group. They ate less at their meal and later on the following day.

     

    The result found from the studies make the good senses about consuming calories and its variation. The calorie consumption awfully differs for distracted eating. The hunger is not only the catalyst to make variation in eating habit. Rather, concentration plays the vital role in this particular fact.

     

    How to get rid of the habit of distracted eating?

    Although it’s very hard to change any habit once acquired. Distracted eating is also the same. It doesn’t make any difference. But, nothing is impossible to change if we ought to do. There are few things can be followed consistently to get rid of this habit. Such as-

     

    1.  Keep all the work away while eating the meal

    The first and most important thing is to keep away all the work while eating the meal. It’s inevitable to complete all of the work before taking your meal.

     

    2. Watch your food while eating

    There is a very common trend among the people to not watching the food while doing multitasking job at the time of eating. So, you have to be determined to watch your food to enhance the taste of eating. Your blind eating will certainly lead the way to overeating. Once you can watch your food, then you determine whether this food enough for you or not.

     

    3. Budget your time properly

    You have to budget your time and don’t get involved any kind of work while eating the meal. If you can do the budget accordingly, then no matter how tough it is, you can easily figure out ample of time to eat your meal. Be technical and tricky in budgeting your time.

     

    4. Know about the calories you are consuming

    Calorie is the most important issue for losing weight. It’s considered as the principal key to success in this particular issue. It‘s not very tough to know about the calorie. You don’t even have to be a rocket scientist to get the catch of INS and out of calorie. You can simply learn it by reading the nutrition facts tagged on the food label.

    Besides, you can also make a guess if you can figure out the food elements in your meal. Carbohydrate and protein produces 4 calories per 1 gram of serving, whereas fat produces near about 9 calories per 1 gram serving.

     

    5. Set your personal goal and feel the difference of distracted eating

    It’s very essential to set your personal goal while you are on the way to lose weight. Your goal can drive you to stay apart from all kinds of bad habits like distracted eating. Once you can realize the differences, then you could help it happen in course of time.  

     

    Distracted Eating

  •  

    Losing weight requires calories cut down and regular exercise. But there are some people who are still not losing weight following this principle. Most of the time it happens due to weak metabolism system. Although, many people have little idea regarding the term metabolism.

     

    Metabolism

    Metabolism is a sum of chemical process, which goes on frequently in our body, and it keeps our organic function like digestion, breathing, cell repairing process smooth at the same time it helps us to stay alive. To continue this system or process, it needs energy. The required amount of calorie to keep this process on is called basal metabolic rate. Around 40%-70% of your daily energy consumption is account for metabolism process. You can calculate the required energy for your metabolism process online.

    The BMR varies with people to people depending on the age, gender, weight and genes factor. As you are aged, the BMR also tend to decrease. On the other hand, men require more energy as they have fast metabolism process than that of woman.

     

    How to increase metabolism to lose weight

     

    Have protein diet

    You have already known that protein rich foods takes more time and digestion effort so it helps to burn more calories than other foods. Even it resist your appetite so that you lose weight faster.

     

    Keep dairy foods in your meal 

    Metabolism is boosted if you include dairy foods in your meal as dairy foods is loaded with calcium. When you consume more calcium, it helps to stop emitting hormones that causes fat production. You can burn some extra pounds of fat by just including some low fat dairy foods such as yoghurt, cheese, skim milk in your daily meal.

     

    Heavy workouts

    Workouts is the primary activity for losing weight but if you perform some heavy exercise you will have higher metabolism for rest of the day.

     

    Workout less but frequently

    You can raise your metabolism by doing workouts for less time but frequently. Do three smaller 5 minutes workouts with high intensity.

     

    Drink ice-cold water

    Water not only promotes better digestion but also helps to boost metabolism. When you drink ice-cold water, your body has to raise metabolism rate to make water warm.

     

    Drink green tea

    Your metabolism will be boosted by 4% with a simple green tea. Green tea breaks down fat elements of the body. In an experiment, it is seen that some people decreased their weight by two times by taking green tea supplements.

     

    Spicy foods

    Do you like spicy foods? If you don’t, then start loving spicy foods. From a recent study paper, it is known that you can boost your metabolism 8%-20% within half an hour of eating spicy foods. You just add some cayenne pepper or mustard in your daily recipes.

     

    Besides, your thyroid function also regulates your metabolism process. If you improve your thyroid function including more seafood, nuts, seeds, your metabolism rate must be increased. Develop drinking habit of caffeine as it improves fat burning metabolism.

     

    How to Speed up Metabolism to Lose Weight

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    People with excess obesity lives in danger of various health complexities, sometimes these complexities become life threatening for them. In this terrible situation only dieting or exercise does not work properly. Excessive obesity hinders the normal lifestyle. Obese People are sometimes being proved as unfit to work at home and outside. So it becomes a huge problem for earning livelihood as well.

     

    That awfully unfavorable situation sometimes necessitates taking big decision. No matter how complex or difficult the process is, people will try hard to get rid of this curse.

     

    Bariatric surgery is one of the complex ways to get rid of the obesity problem. After failing on various approaches, bariatric surgery is the one last solution of this problem. Weight loss surgery or bariatric surgery is considered as a sort of magic solution, which can make your life comfortable and enjoyable. Bariatric surgery helps to reduce 30%-50% of body weight within a very short span of time.  

     

    But taking this decision is not that easy. It needs a commitment and determination to change the lifestyle for the rest of the time you live after this surgery. You can’t eat as much as you eat before the surgery. You have to follow a proper diet and exercise schedule alongside. Otherwise all the effort to lose weight will go in vain.

     

    Bariatric surgery refers a complex surgery that is done on the stomach or intestine by squeezing the stomach with an adjustable band. This band makes the stomach narrower; as a result the patient will feel fuller at stomach after eating a small amount of food. For instance, if a normal stomach holds 6 cups of foods as a standard amount, after bariatric surgery stomach will hold only one cup of food. This restrictive amount of food forces to lose weight. Depending on the patient’s age, sex, health condition etc usually three types of bariatric surgery are conducted. These are likely-

    • Adjustable gastric band
    • Sleeve gastrectomy
    • Gastric bypass

    As I have already mentioned that it is a complex surgery so you must follow a certain procedure before and after the surgery.  Here I am suggesting some dos’ and don’ts before and after the surgery.

     

    Before the surgery

    • Stop taking Aspirin, herbal products and heart medication before a week ago of the surgery.
    • Patients with diabetes must stop oral medication before 24 hours of the surgery. Ask your doctor about other medication that should be stopped.
    • You have to start taking liquid diet before 48 hours of surgery. As a liquid diet, you can take apple juice, white grape juice, coffee or tea with no sugar.
    • On the day to surgery you can take prescribed medication with small amount of water.

    After the surgery

    • When your surgery is done, you must keep moving your body. Sitting idly will not improve your situation. Don’t sit for an hour at a time. Walk 5-10 minutes in each and every hour.
    • Try to perform aerobic activities 3-5 times every week for 30 minutes.
    • Many patient faces dehydration after surgery for not taking enough water. You must drink a cup of water in every an hour. But don’t drink caffeine and carbonated drink.
    • It will not be right to swim till two weeks after the surgery. But you can take regular shower on daily basis.

    People having bariatric surgery may have some other health related problems. Some alleges that they feel depress after the surgery. After losing weight excess skin is another problem that needs another corrective surgery.

    Yes, there are some side effects of bariatric surgery. But the chances of side effects are not much serious. People may face bleeding, infection on the sewn parts of the intestine, diarrhea etc. It happens only then if you do not follow the prescription of the doctor. It may happen over the lifetime as I have already said that this surgery needs a lifetime commitment. Any negligence can aggravate the problem. You have to follow proper diet and perform physical activities. Stay in touch of doctor if any complications are appeared.

    It is said the risk of surgery are far less than the risk of having obesity. It removes the other health related problems. It can make your life longer and enjoyable.

     

    Facts to know about the bariatric surgery