Weight Loss Meals

 

This article is only for those people who want to maintain a healthy meal timing to proceed their weight loss program a bit ahead. As most of the people often get highly confused in choosing their meal plan/timing, reasonably it also generates some correlated asking like- when to eat, what to eat, how much to eat and what would be the interval among the meals? Naturally, it also generates few more asking like-what to avoid in diet and what would be the sleeping time in getting targeted result in shortest possible time.

 

As it is widely known to many that healthy meal timing is one of the best things to prevent and control some health problems like- heart disease high blood pressure, type -2 diabetes and some sort of cancer. Because our eating time naturally influences body weight. As we know, there is no short-cut weight loss solution, the only you can do is to change your eating habits by healthy balanced meals and cutting down on fatty, sugary, simple curbs and junk food. In fact, it is easier to say than make it practical.

 

According to Brown Riggs (A registered dietitian and spokesman for the national academy of nutrition and dietetics)

“The most important aspect of any diet in keeping overall calorie in check, particularly for those with diabetes or who are trying to lose weight .but the schedule people follow in eating meals and snacks can help them either stay on track with their diets, of be more easily swayed off courses”

 

Here I am providing you some basic concepts regarding the meals to help you lose weight. It is my pleasure that providing you examples of three major basic meals of the day. These are likely-

  

A Perfect Breakfast

 

Breakfast is considered as most important meal of the day as we start our day with that meal. So it deserves a special concentration from you. According to The National Weight Control Registry, breakfast is one of the key factors to long-term weight control process. In fact, studies published in The American Journal of Clinical Nutrition showed that people who skipped breakfast tended to be heavier than those who ate a healthy morning meal. Eating within the first hour after you wake up helps to maintain your blood sugar and hormone levels, which keeps your energy level high throughout the morning and ensures that you don’t overeat at lunchtime? It also activates your metabolism process, which in fact, helps you to burn more calories all the daylong.

 

Be wise in choosing foods, since lots of typical breakfast foods are comprised of simple carbohydrates, such as-white bread, many breakfast cereals (specially for kids) and regular bagels. Because they are very easy to digest, simple carbs send your blood sugar shooting up. When it comes back down, you'll feel ravenous. So to help you loss more weight, bring you’re breakfast some complex carbs and protein instead. That may make your breakfast sounder.

 

You may take a trial of these breakfasts’ ideas given below-

  • Two slices of whole-wheat toast with 1 tablespoon of peanut butter or apple butter (apple puree that tastes great but does not contain any actual butter and has very little fat) and one medium apple.
  • ½ cup of granola or high-fiber cereal (which will keep you feeling full) mixed into 1-cup fat-free fruit yogurt.
  • One small whole-wheat bagel with 1 tablespoon of light cream cheese and 1 tablespoon of light strawberry jam.

 

At same time, you need to keep yourself refrain from taking these types of foods given below for better improvement like-

  • Buttered toast
  • Muffins
  • Danishes
  • Donuts
  • lunch

 

A Hand Some Lunch

 

Though breakfast is considered as royal meal of the day, yet lunch is not less important comparing to it at all. So to maintain a healthy weight loss meal routine, you need to make sure that you are not giving less importance act to your lunch. Unless it is good enough to suit your meal, plan.it will not bring any remarkable change to your weight loss program. That  is why, you must bring a handsome lunch to your daily meal routine to get optimal result in a short time.it is better bring your lunch ready from home rather buy it from outside. Because most of foods we usually buy from outside rich in harmful fats, which may sometime hider your journey to weight loss program.  

 

Your handsome lunch can be with this given items .like-

  • Turkey wrap: 1 flour tortilla, 1 teaspoon light mayonnaise, 2 to 3 thin slices of deli turkey, ½ cup of shredded lettuce, 2 slices of tomato, 1 tablespoon of shredded cheese, and salt & pepper to taste.
  • Grilled chicken salad: 2 cups of romaine lettuce, 3 ounces of grilled and seasoned chicken, 2 tablespoons of green or red peppers, 3 wedges of tomato, 6 slices of cucumber, 4 baby corns, and 2 tablespoons of low-fat dressing of your choice.
  • Maine crab rolls: 6 ounces of cooked jumbo lump crabmeat, 1 teaspoon of light mayonnaise, 1 teaspoon of sweet pickle relish, ½ scallion (thinly sliced), 1 pinch ground pepper, and 2 hot dog buns.

 

At the same time, be careful of having these types of foods, as these have always a negative impact on our body to get a good physique. These are likely-

  • Caesar salad (its dressing is packed with fat)
  • Breaded or battered chicken
  • French fries (as a side order)

 

A Light/Slim Dinner

 

As you  get very little time to burn your calorie what  you ingest  doing any exercises at night, you should give an extra-care on your dinner as it should not be too big or not like too small or even skip it sometime .Make sure, whatever you eat is satisfying you including protein, complex curbs and vegetables etc.

 

You can make your dinner like this-

  • 4 ounces of baked or grilled seasoned chicken or 4 ounces of broiled filet of fish (sole, flounder, salmon, etc.), 1 small baked potato with 1 tablespoon of low-fat sour cream, ½ cup of steamed broccoli, and 1 teaspoon margarine.
  • Fajitas: 1 flour tortilla, 3 ounces of grilled chicken or steak, ½ cup grilled onions and green peppers, ¼ cup salsa and 1 tablespoon low-fat sour cream.
  • Pasta Primavera: ½ cup of cooked bow tie pasta, 1 cup of steamed broccoli, carrots, and zucchini, ¼ cup of marinara sauce, and 1 tablespoon of parmesan cheese.
  • Feel free to end your meal with a healthy dessert, such as 1 cup of fruit salad, 1 cup of fat-free yogurt, or ½ cup of frozen yogurt or sorbet.

 

Don not show any temptation to some kinds of foods, which always help to get your body much weight. So try to avoid them as much as possible especially at your dinner or before going to bed. These are likely-

  • Creamy high-fat sauces
  • Huge portions
  • High-calorie, high-fat desserts
  • eat well, feel well

 

Keep in mind that eating different types of foods is key to losing weight and getting all your essential vitamins and nutrients. Avoid eating same foods regularly .otherwise, we will get bored and even become fail to keep it up till the last moment come.

 

You can drop those pounds if you put your mind to it; it's all about making small changes to your eating habits. If you cut out those fries at lunchtime, use hot mustard on your sandwiches instead of mayo, have fruit for dessert instead of chocolate cake, you'll be shedding your extra weight in no time.

 

But don't forget to indulge in a reasonable portion of your favorite dessert or snack food every so often. If you don't, you'll end up feeling deprived and fall back into your old habits

 

Comment:  In order to bring best control to your weight, eat three meals daily, and be prepared with three snacks. I hope that you will not be disappointed taking help from these given information. So be ready to welcome a healthy body structure and say good-bye to previous one.

  • 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

  •  

     

    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