Category Archives: Lose Weight Fast

Breakfast is one of the most crucial parts of your day. However, the quality of your breakfast is what truly matters, which is especially true if you're trying to lose weight or manage a recent weight loss.

One of the main reasons for this is that getting enough protein at every meal and throughout your day is important for healthy weight loss. According to a 2015 report published in the American Journal of Clinical Nutrition, consuming 25 to 30 grams of protein at every meal can help manage cardiometabolic risk factors, control appetite, and aid in weight loss and management.

If you want to get more protein during your morning meals, we've got you covered. Here are five of the best breakfast proteins to eat for weight loss, and for more healthy weight loss tips, check out 45 Breakfast Habits Making You Gain Weight.

An incredibly convenient way to start your day with a boost of protein is by grabbing a yummy bowl of Greek yogurt.6254a4d1642c605c54bf1cab17d50f1e

"Greek yogurt typically contains 14-18 grams of protein per serving and also provides you with calcium, gut-friendly probiotics, and other nutrients as well! It's also a great vehicle for eating other nutrient-rich foods like fruit, nuts, and whole-grain granola," says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board.

Sign up for our newsletter!

Eggs are an amazing way to start your morning off right. Not only are they versatile, but they're full of health benefits as well.

"Eggs are a stellar protein plus they contain iron, vitamin B12, and choline, which research suggests can help with brain health. Eggs also contain some fat, so the combination of protein and fat can keep you satisfied for hours in the morning, preventing you from looking for snacks," says Goodson.

Getting enough protein during breakfast can already be a bit of a challenge, especially if you're someone who is always on the go. In order to ensure that you get enough protein on your busiest days, try making a protein shake or putting a scoop of protein powder in your coffee, yogurt, or oatmeal.

A 2008 research study published in Nutrition & Metabolism found that drinking a protein shake before breakfast and dinner, while also cutting calories, helped participants lose more weight than those who only cut calories and didn't drink the shakes.

RELATED: The #1 Protein Powder for Weight Loss, Says Dietitian

Walnuts may not be enough on their own for a filling breakfast, but they can be a great addition to a bowl of Greek yogurt or oatmeal.

"Walnuts contain healthy fats, fiber, and plant-based protein -the trifecta of nutrients for weight management. A walnut-enriched, reduced-energy diet can promote weight lossthat is comparable to a standard reduced energy density diet, and starting your day with walnuts can be a simple way to support weight loss goals. Add walnuts to your oatmeal or cereal, or toss some in your blender when making a smoothie, for simple ways to add walnuts to your breakfast," says Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian on our medical expert board.

If you're craving sausage in the morning, but want to avoid red meat or too much saturated fat, chicken sausage is a great alternative. In a typical link of chicken sausage, you'll get about 11 grams of protein with 5 grams of fat (with 1.5 grams of that being saturated fat).

In a regular pork sausage link, you may be getting 15 grams of protein, but you'll also be hitting about 22 grams of fat with almost 8 of those grams being saturated. In order to keep your protein high but your saturated fat on the lower end, try chicken sausage with your next breakfast.

Read the rest here:
5 Best Breakfast Proteins for Weight Loss, Say Dietitians Eat This Not That - Eat This, Not That

TikTok is home to many different types of content, but our favorites are beauty tips and health videos. A new trend has recently emerged on the app, in which users are making Healthy Coke, an increasingly popular beverage that aims to serve as a healthier version of Coca-Cola, as some might say.

With millions of views and more and more videos related to the trend being uploaded each day, we checked in with registered nutritionists, dietitians and other health experts to see if Healthy Coke is really worth the hype, and if it has weight loss and/or health benefits that many users have been raving about.

Read on for insight from Lisa Richards, registered nutritionist and creator of The Candida Diet, Jessi Holden, MS, RDN, registered dietitian and nutritionist at The Kitchen Invitation and Trista Best, registered dietitian at Balance One Supplements.

While the phrase healthy Coke currently garners millions of views when searched on TikTok, user Amanda Jones first started using the term in her early June 2022 videos. In one viral clip, Jones can be seen creating an interesting concoction that she described as a better alternative for your body as opposed to a regular can of Coke. To make the drink, she started off with ahandful of ice in a tall glass and then added a splash of balsamic vinegar.

Next, Jones poured in asparkling beverage, specifically Guava Sao Paulo La Croix. She explained to her followers that any sparkling beverage can be used and then stirred her mix.It honestly already looks like a Coke, she said while stirring. I swear to God, it tastes like a Coke, and its healthy, and its good for you.

Regarding the plethora of health trends and recipes on the social media app, Richards tells us, TikToks wide variety of health trends give both helpful and (at times) dangerous ideas. In the case of healthy Coke, Richards dubs it as not necessarily healthy, but also not dangerous. She adds that there are no ingredients in this recipe that would make it healthy, but she does think it is an interesting alternative to traditional Coke, as its made with seltzer water and balsamic vinegar.

Holden says that the healthy Coke trend is just that, a trend. Its a way of flavoring carbonated water with vinegar and if you enjoy it as a beverage, have at it, she says. I will add if it helps you stay better hydrated because plain water can get boring, then yes it can aid in that.

Holden notes that finding a healthier relationship with food that doesnt include restriction, diets, tracking, etc is vital in order for something to be truly healthy. I believe that if people want to enjoy soda but are saying things like, I shouldnt drink this soda then they have some food or beverage guilt problems they may want to work on, she continues. You can balance anything into a healthy and well-balanced day of intake.

While some users may say on TikTok that this drink can inspire one to lose weight or make healthier choices, Best explains that real healthy weight loss wont come from any of the ingredients within healthy Coke. If individuals are replacing their sugar and calorie-filled sodas with this mixture, it can result in some weight loss, she says, although this weight loss isnt due to anything that healthy coke has to offer, but what it is lacking. It is low to zero calories and no sugar, which when used in place of regular Coke can help with weight loss, she says.

Read this article:
Can TikToks Healthy Coke Actually Help With Weight Loss? We Asked Nutritionists - SheFinds

Birthday number 40 is one of those milestones that make people take a good long look in the mirror and recognize, "hmm, I've put on a few pounds, and they seem to be harder than ever to shed." That's because our body changes with age and often our lifestyle doesn't change accordingly. As we get older, we lose muscle mass and we may become less active, both of which mean we require less energy to maintain our status quo. If we keep eating roughly the same number of calories daily as we did when we were in our late 20s and 30s, we'll gain weight.

Reversing that trend would seem to require turning the tablesthat is, becoming more active or consuming fewer daily calories. But studies indicate that exercise doesn't have as great an impact on weight loss as reducing calories. If you're 40 or over and having trouble dropping pounds, maybe focusing more on your nutrition will help. (But do keep on exercising for good overall health.)

We looked at what the research had to say and then asked dietitians for the best eating habits that may speed up weight loss after age 40. Read on, and for more on how to eat healthy, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

These days processed foods are so available everywhere you turn that it's nearly impossible to eliminate eating some of them. So, the best advice for weight loss and improving health is to "eat smaller portions of ultra-processed foods which are high in sugar, fat, and calories," says registered dietitian nutritionist Lisa Young, PhD, RDN, Author of Finally Full, Finally Slim.

In research by Dr. Young, published along with Marion Nestle, PHD, MPH in the American Journal of Public Health in 2021, the nutrition experts found that portion sizes of unhealthy processed foods are five times larger than they were in the past and contribute unnecessary calories to our diets, which increase the risk for obesity and chronic diseases. Since it's so difficult to avoid all processed foods, Dr. Young says the best healthy eating habit is to include foods from all the food groups and to pay attention to portion sizes as well as hunger levels.

Sign up for our newsletter!

One way to boost your metabolism quickly is by drinking a cup of coffee or tea, studies show. "Caffeine elevates metabolism by increasing thermogenesis via its effects on brown adipose tissue," Ellie Busby, MSc, mBANT, a registered nutritionist in the United Kingdom and founder of the nutrition website Vojo Health.

If you prefer tea, make a habit of drinking matcha green tea, which has high amounts of a powerful antioxidant called catechins that Busby says may stimulate the body to burn more fat. Plus, it tastes good, which will help you in the long run.

For a great list of popular foods that will boost your metabolism click here.

This is the eating habit that combats the ill-conceived notion that eating very little food must be the best way to lose weight. The human body just doesn't work that way, explains Eatthis.com medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group. It needs calories and nutrients to function. "Threatening that basic need stresses out the body; instead of burning body fat, you can potentially hold onto fat cells and send your body into a protective, premature plateau," she says.

"In my book The Core 3 Healthy Eating Plan, I provide an evidence-based formula to help you determine exactly how much to eat for sustainable, healthy weight loss and how to handle frustrating plateaus." For now, be sure to eat whole foods, with a combo of healthy fats, proteins, and carbohydrates every three to four hours to keep your body energized.

Snacking is one way to stay out of the danger of becoming ravenous and falling into the habit of overeating. But snacking can be a minefield if you survey the landscape of packaged snack foods. They can be full of calories, unhealthy fats, including the worst, trans fats, sodium, and sugary, fast-burning carbohydrates. Choosing your snacks wisely turns this danger zone into a helpful and healthy weight-loss practice, says registered dietitian Molly Hembree, MS, RD, a recognized expert in plant-based nutrition. One of her favorite snacks is walnuts, a good source of the heart-healthy omega-3 fat alpha-linolenic (ALA), a plant-based polyunsaturated fat. "Be sure to keep walnuts to just a 1/4 cup serving at snack time to help aid weight loss efforts," Hembree notes.

RELATED: The Worst Snacking Habits for Your Waistline, Say Experts

Another sugar-filled minefield can be your breakfast table because so many breakfast foodscold cereal, flavored yogurt, pancakes, muffins, and doughnutsare loaded with sugar and devoid of fiber. For a weight-loss supporting breakfast habit to get into, registered dietitian nutritionist Bess Berger, RDN, owner of Nutrition By Bess, recommends two easy-to-fix choices:6254a4d1642c605c54bf1cab17d50f1e

Eggs. "Scrambled, hard-boiled, or as an omelet, eggs are a great way to get protein for breakfast," says Berger. For a bonus of vitamins and fiber, add vegetables to your omelet.

Smoothies. But keep out the sugary add-ins. Use Greek yogurt, berries, which are full of antioxidants, instead. "In addition, I recommend adding 1 to 3 teaspoons of seeds to smoothies for healthy fats and a handful of kale or other leafy greens for more vitamins, antioxidants, and fiber," she says.

RELATED:The Worst Breakfast Foods You Should Never Start Your Day With

What we mean by that is to plan ahead when going out for drinks or dinner with friends. Social pressure can sabotage your weight loss efforts, warns registered dietitian Toby Amidor, MS, RD, CDN, best-selling author of Diabetes Create Your Plate Meal Prep Cookbook. "Your best bet is to review the menu in advance and determine, based on your intake for the day, what you'll be eating. It is okay to leave room for dessert, if you know your friends like to order it, but recommend sharing one dessert with 1 or 2 other people."

Remember playing the Telephone game as a kid? You know, where one person whispers a message in your ear and then you pass the message along to the next person in a whisper and so on around the circle? By the time the message reaches the last person, it usually doesn't resemble the original message at all. Well, that's how our brains work; we miss stuff. We forget, especially when we're not paying close attention. The same goes for remembering what and how much we ate for breakfast, lunch, and dinner. And don't forget those snacks.

If you want to reduce the number of calories you eat in a day, keep track of your food and beverages by recording them on paper or on your smartphone, as well as portion size. Studies show that the nit-picky process really does work for weight loss. In a 2019 study in Obesity, people who recorded their three meals a day over a 6-month program lost more weight than other participants who did not keep track of food intake. Some of the biggest losers dropped more than 10% of their body weight. And the tracking only took about 15 minutes of their time per day.

Read this article:
7 Eating Habits To Speed Up Weight Loss After 40, Say Dietitians Eat This Not That - Eat This, Not That

Are you struggling to reach a healthy weight? Youre not alone. According to the National Institutes of Health, more than one-third of adults in the United States are obese. And while theres no easy fix, there are plenty of small changes you can make to your lifestyle that can lead to big results.

To help you on your journey, we asked experts for their best tips on how to reach a healthy weight. From simple tweaks like eating breakfast every day to making sure youre getting enough sleep, here are their top suggestions.

You may have tried different fad diets or even some more extreme methods to lose weight, but what really works is finding the best diet pill for you. Every persons body is different, so there is no one-size-fits-all solution when it comes to diet tablets or pills. However, there are certain ingredients that have been shown to be effective in helping people lose weight. Some of these include green tea extract, hoodia gordonii, and chromium picolinate. Caffeine, L-theanine, L-carnitine, L-tyrosine, and Vitamin B complex are also effective weight loss ingredients that are included in the formulations of the top weight loss pills.

When choosing a diet pill, it is important to read the ingredients list carefully and make sure that you are not allergic to any of the ingredients. You should also consult with your doctor to make sure that the diet pill is right for you. There are some diet pills that are not suitable for people with certain medical conditions.

A healthy diet is important for many reasons. It can help you reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

There are many ways to eat a healthy diet. Here are a few tips:

The first step to losing weight is creating a calorie deficit. This means eating fewer calories than your body needs to maintain its current weight. To do this, youll need to cut back on your calorie intake. There are a number of ways to do this, such as tracking your caloric intake and cutting back on high-calorie foods.

Protein is an important nutrient for weight loss. It helps build and maintain muscle mass, which in turn helps burn more calories. Aim to include protein at every meal, and include sources such as lean meats, fish, eggs, beans, and nuts.

Fiber is a nutrient that helps you feel full and satisfied after eating. Its also important for weight loss as it helps promote regularity and prevents overeating. Good sources of fiber include fruits, vegetables, whole grains, and legumes.

These are just a few tips to help you eat a healthy diet. For more information, talk to your doctor or a registered dietitian.

If youre looking to lose weight, experts recommend boosting your diet with supplements. Adding certain nutrients and vitamins to your diet can help support your weight loss goals by increasing metabolism, suppressing appetite, and reducing cravings.

Some of the best supplements for weight loss include green tea extract, garcinia cambogia, and green coffee bean extract. When choosing a food or diet supplement, check out these fat burners and other scientifically proven weight-loss-promoting ingredients. Green tea extract is a powerful antioxidant that helps boost metabolism and promote fat burning. Garcinia cambogia is a natural fruit extract that suppresses appetite and prevents cravings. The main active ingredient in green coffee beans is chlorogenic acid, which is thought to promote weight loss by increasing metabolism and reducing the absorption of fat from the diet. A number of studies have shown that green coffee bean extract can help people lose weight, but further research is warranted.

By adding these supplements to your diet, you can give yourself the edge you need to reach a healthy weight.

We all know that exercise is important for our overall health, but did you know that it can also be key to achieving and maintaining a healthy weight? Regular physical activity helps to boost metabolism, build muscle mass, and burn calories all of which can help you reach your weight loss goals. And even if youre not trying to lose weight, getting enough exercise is still important for preventing weight gain and promoting overall health.

So how much exercise do you need to reach a healthy weight? The experts say that adults should get at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity aerobic activity (like jogging or running) every week. You can also break up your exercise into shorter sessions throughout the day if thats more convenient for you. And dont forget to add strength training to your routine two or three times per week is ideal.

So get moving and start seeing results! Regular exercise is one of the best things you can do for your health, and its also a great way to reach a healthy weight.

What could be more refreshing than a cold, delicious beverage on a hot summer day? But before you reach for that sugary drink, consider this: just one can of soda has about 40 grams of sugar thats 10 teaspoons! And we all know that too much sugar can lead to weight gain.

If youre trying to slim down, experts recommend avoiding sugary drinks and choosing water or unsweetened iced tea instead. This simple change can help you cut back on empty calories and reach your healthy weight goals. So next time youre feeling thirsty, reach for a glass of water instead of a sugary drink your waistline will thank you.

A lot of the time, processed foods are high in unhealthy ingredients like added sugars, sodium, and unhealthy fats. They can also be low in important nutrients like fiber and protein. All of these factors can contribute to weight gain. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, and lean proteins.

If youre trying to lose weight, you might be looking for any and all advice on how to make it happen. And while there are a lot of different opinions out there on the best way to do it, there is one piece of advice that experts agree on getting enough sleep. Thats right, getting enough shut-eye is crucial when it comes to weight loss. Heres why:

So if youre looking to lose weight, make sure youre getting enough rest. Youll be glad you did!

Following these expert-approved tips on how to reach a healthy weight is the best way to ensure that you lose weight safely and effectively. If you are struggling to lose weight, consider talking to your doctor about prescription diet pills or other weight loss options.

Read the original here:
Reach a Healthy Weight With These Expert-Approved Tips - Intelligent Living

Mightier than ever. Natalie Portmans Marvel character Jane Foster returns as a superhero in Thor: Love and Thunder, so she hit the gym harder than ever to make sure she looked the part.

We trained for 10 months, starting around four months prior to filming, Portmans trainer Naomi Pendergast exclusively told Us Weekly. Natalie did five sessions a week and did not miss one session for the whole time period we trained.

The actress, 41, returned to the Marvel Cinematic Universe for the fourth Thor film after learning that her scientist character (who broke up with Chris Hemsworths titular hero offscreen before Thor: Ragnarok) had an impressive story that includes her turn as superhero after she gets ahold of Mjlnir, Thors magic hammer. When Jane transforms into The Mighty Thor, she gets long blonde hair and buff arms along with some superpowers. While the CGI team could handle the flying and super strength, Portman was responsible for Janes buff body.

I was asked to get as big as possible. Thats an amazing challenge and also state of mind as a woman, the Academy Award winner told Variety last month.

The initial goal was to build arm and abdominal definition, Pendergast explained to Us. We also worked on stability and agility for injury prevention as Natalie had some dynamic stunt scenes that required her to move, twist and land in various positions. I was also really pleased she got through the challenging stunt process without any injuries.

Portman who shares son Aleph, 11, and daughter Amailia, 5, with husband Benjamin Millepied never tried to lose weight during the process, but she still had to pay attention to calorie intake. The Angel City Football Club cofounder is vegan, so she had to find ways to get extra protein to build and maintain her muscle as well as sustain her through 90 minutes to 2 hours of working out every day.

Natalies typical diet during filming would be a vegan-based breakfast of oats and berries plus a protein shake. Her snacks throughout the day would consist of fruit, nuts and salads, Pendergast recalled. For lunch she would have a vegan falafel dish again with a protein shake, and for dinner, a vegan curry and protein shake. This amount of food was obviously way more than Natalie normally eats, but it was essential for her to maintain this throughout filming to keep the muscle she had developed.

The Australian trainer told Us shes thrilled that the Black Swan star who Pendergast described as having a a lovely, calm and down-to earth-persona managed to achieve her fitness goals.

The RPX Fitness director added that Portmans determination was essential to her training results. I provided the exercises and guidance, but she did the rest, Pendergast emphasized. She is focused, determined, and humble. Natalie turned up every session that was scheduled for the 10 months and gave 100 percent, even on the days she was tired.

She hopes to bring the same results to people working out on her app. Check out RPX Fitness website for a special offer for one month free to my gym and fitness app, the exercise expert said. It is aimed at teaching people how to train safely and effectively in the gym, so they get the most out of their fitness training and reach their goals safely.

Scroll down for an example of Portmans workout routine with Pendergast:

Read more here:
How Natalie Portman Trained for Her Thor: Love and Thunder Transformation: Workout Secrets From Her Trainer - Us Weekly

Are you wondering how to lose weight fast? Following some general guidelines can help you shed pounds and create a healthy weight loss plan that fits your lifestyle.

First, focus on making healthy food choices by choosing nutritious foods and fewer calories. Also, make sure you are getting enough exercise to help burn calories and boost your metabolism. Finally, focus on making overall lifestyle changes such as getting enough sleep, managing stress levels and staying hydrated.

That is, of course, the long-short of it and an incredibly simplified way to put a very complex and individualised process. Theres no one size fits all solution to losing weight as fast as possible, nor can it be particularly healthy to do so.

Those looking to lose weight quickly do have some valuable tools to use. Most guides to losing weight fast paint an overwhelming picture of slow and steady wins the race, but we understand impatience, frustration and an Ive left it too late mentality can often get in the way of a starting in the first place.

So while its not necessarily healthy to think of losing weight as a quick solution, were going to run you through some fundamentals to keep in mind so you can at least get to the finish line relatively faster while still maintaining a healthy pace.

The goal is to lose weight safely and sensibly. And the pace is important, especially if youre looking at maintaining weight loss as well.

Yes, diet and exercise is the standard answer for a reason. If you want to keep it simple, losing weight fast is really hinged on those two points, both of which should be powered by some good old-fashioned discipline. Through that lens, perhaps the key to losing weight fast is not just to maintain a healthy lifestyle, but to work on your discipline as much as possible so you dont run into any bumps along the way and take a step back toward unwanted weight gain.

Fortify your mind against any temptations because there will definitely be some along the way in your weight loss journey and youll be well on how your way to cutting that body weight down to your desired goal one that should be fueled by healthy fats, monitored calorie intake, and ideally clinical nutrition so you can lose body fat without losing your mind.

If you can make positive changes in these areas, you will be well on your way to healthy weight loss with diet and lifestyle changes. Keep reading to see how to lose weight fast and keep the pounds off for good.

The numerous health benefits of trimming down body fat, especially around your stomach, are much more than just giving yourself a nice dose of confidence. And while feeling good about how you look is always going to be something worth investing in, maintaining a healthy weight (whatever that may be for you) is important because it can:

The first step to fast weight loss is a commitment to making healthy food choices. Intermittent fasting involves limiting your food intake to a specific window of time each day and then fasting (not eating) for the remainder of the day.

For example, you might eat as usual for eight hours and then fast for 16 hours. This strategy can help to boost your metabolism and promote fat burning.

There are many benefits to Intermittent fasting, including weight loss. When you fast, you force your body to burn stored fat for energy, leading to rapid weight loss.The important part then is how often your fast, and when.

Intermittent fasting also helps regulate insulin levels, which leads to further fat loss. Intermittent fasting is a great way of dieting for weight loss, but its not for everyone. If you have any health concerns, talk to your doctor before starting this or another weight loss plan.

If youre interested in trying intermittent fasting, there are a few things that you should keep in mind. First, start slowly and gradually increase the time you fast each day. It is also good to make sure that you eat healthy foods during your eating window and avoid overeating.

Keep in mind that none of this will be possible without discipline, so if youre really serious about intermittent fasting you might want to try keeping a food diary or at least using a smartphone app like Zero (available for both iOS and Android) to help you keep track of your goals. Whatever you do, dont be stubborn and think some good old-fashioned willpower is enough in this day and age. It helps to use technology wherever possible.

A low-carb diet is, arguably, the fastest diet to lose weight because it requires you to eat fewer carbohydrates and more protein. Numerous studies show that low-carb diets can help you shed weight quickly.

Researchers also found that eating a high-protein breakfast can set you up for a healthy day. Individuals who ate a high-protein breakfast were less likely to have cravings later in the day.

Try implementing a high-protein breakfast to keep your appetite under control. You may benefit even if you dont eat low-carb the rest of the day.

Low-carb breakfast food for losing weight includes:

If youre looking for something more indulgent for breakfast, you could try a low-carb waffle or pancake made with almond flour, coconut flour, or cheese. You can also make a frittata with vegetables and meat or a quiche with bacon and spinach.

There are a few reasons why low-carb diets are effective for weight loss. One reason is that they help to control blood sugar levels. When blood sugar levels are stable, cravings and feelings of hunger are under control. These diets also tend to be higher in fibre, too, and a high-fibre diet keeps you feeling satiated, so you are less likely to overeat.

Low-carb diets also tend to be high in protein, which can help to keep you feeling full and satisfied after meals. Additionally, low-carb diets tend to be lower in calories than other diets, making them good choices for those who wonder how to lose weight fast without exercise.

Another reason low-carb diets are effective as weight loss diets is that they help to increase metabolism. An increased metabolism turns on your bodys fat-burning process, leading to weight loss.

There are a few things to keep in mind if you are thinking about starting a low-carb diet. First, it is important to make sure that you are getting enough protein. Protein helps build muscle, and it is also necessary for many other bodily functions. If you do not get enough protein, you may lose muscle mass instead of fat.

Also, make sure you are drinking plenty of water. Water helps flush out toxins and excess calories from your body, helping you shed some pounds.

Regular exercise can help you burn calories and promote weight loss. One of the main reasons exercise is important for rapid weight loss is because it helps to burn calories. When you burn calories, you can lose weight more quickly by creating a calorie deficit.

Another reason exercise is important for rapid weight loss is that it can help to tone your body. When you have more muscle, you will burn more calories even when you are at rest. This can help you to lose more weight quickly and keep it off in the long term.

Types of exercise to try:

Exercise is important for rapid weight loss because it can help to reduce stress. Stress can lead to emotional eating, which can sabotage your weight loss efforts. Exercise can help to reduce stress by releasing natural endorphins.

Start thinking in these simple cause-and-effect terms and youll have a much easier time putting together your weight loss routine.

Managing stress is another key factor in rapid weight loss. When we are stressed, our bodies produce more of the stress hormone (known as cortisol). Cortisol leads to food cravings and feelings of hunger and, in turn, leads the body to store belly fat. So by managing stress, you can help your body stay in a healthy weight range and avoid unhealthy cravings.

There are a number of different ways to manage stress. One way is to get regular exercise. Another way is to practice relaxation techniques such as yoga or meditation, which can help to calm the mind and body.

Part of eating mindfully is being aware of what you eat each day. The best way to speed up weight loss through mindful eating includes incorporating a food journal. When you are aware of your eating habits, you can make better choices about food to lose weight.

A food journal can also help you track your progress. When you keep track of your food intake and weight, you can visualise how well you are doing and what changes you need to make. When you see progress, it can be motivating to keep going.

You may find that certain foods trigger cravings or that you are eating more than you realized. So, a food journal can help you learn about your triggers and how to avoid them.

If you are looking to lose weight fast, a fad diet may seem like a great choice. There are countless fad diets at any given time, and they all promise the fastest, quick-fix approach to rapid weight loss.

There are many reasons why fad dieting doesnt work for rapid weight loss. One reason is that when people diet, they often cut out important nutrients and foods, which can lead to health problems. Additionally, when people lose weight quickly through dieting, they are likely to gain the weight back quickly once they stop dieting.

When people diet, they often lose muscle mass, which makes it harder to keep the weight off in the long term. Finally, many rapid weight-loss diets are not sustainable in the long term, which means that people will eventually have to stop dieting and return to their old eating habits.

Instead, focus on these lifestyle changes to keep yourself healthy:

By creating healthy habits, youll lose weight easier and make sure the pounds dont creep back on with time.That then leads to all the numerous health benefits that come with maintaining a healthy weight. Plus you have the tools to stop you from being tempted by indulgence when the time inevitably comes. And it always does. Its important to expect setbacks and be prepared for them, rather than shamed by them.

Lets focus a bit more on one of the points above, shall we? Increasing water intake is perhaps one of the most important things you can do in general, and forming a healthy habit of drinking around 15.5 cups of water per day will help you in immeasurable ways.

Not only can drinking more water help you shed water weight but it can also give you some mid-afternoon energy boosts and reduce any hunger pangs that will inevitably creep up on you throughout the day. If you swap out a caloric beverage for water, this will also keep you satisfied without adding to the number of calories you put in your body each day.

Sugar is not your friend when it comes to losing weight. Try to stick to whole-food items wherever possible to help you reduce your sugar intake which is often associated with packaged foods that contain refined carbs. There are numerous reasons why sugar is bad for weight gain, one of which is that your body tends to digest sugary foods much quicker so you get hungry easier and eventually start to crave some more calories to keep yourself satisfied.

NEAT stands for Non-Exercise Activity Thermogenesis and it has been the subject of many studies before, often looking into the energy we expend for everything we do outside of sleeping, eating and exercise. Youre not jogging on the spot every waking hour, so its important to understand how we can burn more energy when were just doing something as simple as standing or moving around.

Think of it like passive income where a cash injection is represented by more calories being burned. For example, it has been reported that a 65 kg person would burn around 102 calories per hour while sitting down at their office job. If the same person was standing instead, they would burn around 174 calories an hour performing the same duties. And while that doesnt sound like much of a difference, that translates to around 18,000 calories burnt over a 50-week work week.

Work on perspectives like this and find different ways to burn calories. Every bit helps.

Heres one that you didnt expect, right? Losing weight fast means nothing if you havent got the right mentality to help fuel any plans and push you further towards your goal with fewer obstacles. The biggest obstacle is you. At the risk of sounding like a cliche sports film its you against you.

So think about you can better fortify your mind against any setbacks. Reading is the most useful, so start thinking of books that will help you plan better habits and motivate you to overcome anything that gets in your way. Whatever resonates with you is deeply personal, but a few recommendations we can fling your way include

Our first instinct when were told that we can lose weight fast is to call bullshit. And thats totally fair. Its much more productive to be sceptical about something than to naively throw yourself at such a tempting prospect without any thought.

For some people, its going to be much harder to lose weight fast than it is for other people. Thats just the way it goes, and there are many factors including genetics that come into play to determine that. For some, its unfair, but that just means youll need to be a bit more considered when it comes to putting together your weight loss plan.

The best advice anyone will give you comes from a professional, so your first point of call should be engaging the services of a qualified nutritionist and a personal trainer before you decide on the plan thats best for you. Individualised plans go further than generic ones, so an online service that promotes weight loss without acknowledging the need to be adaptable is never going to be as good as one that offers you a bespoke service.

A stupid headline I know, but something thats important to point out. Worryingly, this is a commonly asked question as far as Google trends go so lets just put it out there no. You cannot lose weight fast by not eating. Not only is it dangerous for both your physical and mental health, but it robs you of the nutrition necessary to live a full life each day.

That being said, there are merits to fasting, temporarily. As above, intermittent fasting is one of the smartest ways to lose weight fast while making sure your metabolism doesnt slow down from your body going into starvation mode. If you think about partial fasting for a few days then of course youll lose some weight, but thats a dangerous game to play. Make sure youve got a healthy relationship with food as opposed to something that closely resembles an eating disorder.

No more wondering how to lose weight fast in 2 weeks, 3 weeks or a month. You can choose a weight loss strategy that fits your lifestyle and goals. Again and this is important always consult with a doctor or registered dietitian before starting any new diet or exercise program.

Intermittent fasting, exercise, and stress reduction are incredibly effective at helping you lose weight quickly. Combined, they can help you burn more fat and calories in a shorter amount of time while preserving muscle mass. If youre looking to drop pounds fast, consider incorporating these methods into your routine.

While its hard to engage in healthy rapid weight loss, it is possible. Make sure youre eating a very balanced diet, exercising every day, always thinking about calorie deficit, and getting a sufficient amount of sleep each night. Then its a matter of what exercises you choose, with cycling and swimming both being very good choices for rapid weight loss. Other than that, create a meal plan and stick to it.

First, youll need to make sure youre in the right mentality to minimise any setbacks. A lot of weight loss has to do with discipline so the more you can do to prepare your mind for any stumbles, the better. Then youll need to put together a meal plan and stick to it, engage in regular and consistent exercise and eat a low-carb diet. Intermittent fasting also helps a lot so think about what times you can afford to put off eating and create a schedule.

Be organised. One of the main culprits of setbacks on a weight loss journey is a lack of structure and a lack of discipline. Use a smartphone app like Zero if you need to, or just keep a food diary that you can commit to throughout the day. Another way to lose weight fast is to start thinking about the calories you burn while you arent exercising and drinking enough water every day.

See the article here:
How To Lose Weight Fast: 10 Simple Tips To Shed Fat More Efficiently - Boss Hunting

When you're on your weight loss journey, it can sometimes be difficult to focus on eating solely healthy foods. However, just because you're watching what you eat, does not mean that you can't enjoy a small indulgence now and then. Chocolate, in particular, is a delectable sweet treat that you can enjoy in moderationeven when you're trying to lose weight.

There are various types to choose from, so when deciding on which will coincide with your weight loss efforts, how do you know which chocolate to choose from? Well, according to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, the #1 best chocolate to eat for weight loss is your favorite type!

"The best chocolate to eat for weight loss is the one you most enjoy," says Dr. Young.

This doesn't mean that all chocolates are healthy. Dr. Young believes that the dark variety is the healthiest as far as chocolates go. This is because dark chocolate contains the highest levels of antioxidants, including polyphenols, flavonols, and catechins, out of all types of chocolate. These antioxidants may help protect the cells in your body against free radicals that can lead to heart disease and cancer. They may also reduce inflammation and regulate blood pressure.

Sign up for our newsletter!

However, for sustainable weight loss, Dr. Young advises treats to her clients and recommends that they pick something they love.

Treating yourself to your favorite foods actually may help aid in weight loss. This is because you are not depriving yourself of what you love, which otherwise may lead to quitting your diet or binge-eating unhealthy foods. Instead, you are focusing more on portion control and becoming more conscious of what you're eating.

In fact, according to the Mayo Clinic, it is possible to eat your favorite foods and still lose weight. Aside from portioning out your snack, the clinic recommends savoring the flavor. Many times, especially when we're hungry, we tend to inhale our food. The food is quickly gone, and not only did you not eat it slow enough to feel satisfied, but you also didn't taste the food.

Instead, try eating your chocolate slowly. The Mayo Clinic suggests sitting down with your chocolate and taking one small bite at a time. Then, keep each bite in your mouth for a few moments before swallowing. Lastly, notice the rich flavors, creamy textures, and overall sweetness. This allows you to actually enjoy what you're eating. Being mindful is going to help you slow down and not overindulge.6254a4d1642c605c54bf1cab17d50f1e

"So, pick the chocolate that gives you the most pleasure and stick with no more than a 1-ounce portion to help keep your calories in check," advises Dr. Young.

Kayla Garritano

View post:
The #1 Best Chocolate for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

Losing extra pounds is not about perfection. Its about effort. And when you finally bring that effort into your daily routine thats where transformation happens and you get the desired result. Weight loss does not start with dieting or enrolling in a gym, it begins in your head with a decision that you make.

There are several non-health professionals out there who share bizarre weight loss advice, which is useless and risky at the same time. These unauthentic weight plans will not only harm your body but can also lead to depression. Always remember that weight loss is all about hard work, it is not some magic that will happen overnight by consuming some medicine or just from starving.

Many people try very hard to lose weight, yet they are unable to do it. Here are some weight loss suggestions that will assist you in losing weight quickly and will also guide beginners from making certain mistakes due to a lack of knowledge.

Here are crucial aspects you should keep in mind during your weight loss journey.

The first thing you should do before starting strict dieting and workout is to get a full body checkup. Sometimes weight gain is due to different health reasons which need medical care. So, you should find out the actual reason first.

The best thing for a body is drinking plenty of water. Increase your water intake so that you can get rid of the toxins present in your body. It will also make your stomach full and you will have fewer food cravings. In addition, it will maintain a glow on your face.

There are certain food products that are considered good fats like fish, nuts, olive, and coconut oil. You can have them in moderate quantity for better results.

For beginners, it is hard to start straight away from the gym. So, start your plan with walking which is the best source of keeping yourself fit and losing some extra pounds. Slowly you can begin with jogging, running, swimming or gym.

Dieting doesnt mean you are on a hunger strike. Being hungry will only make your body weak and can also have several side effects. Minerals, iron, protein, and vitamins should always be included in your diet. Consult a good nutritionist and prepare a diet chart which will help in shunning extra kilos in a healthy way.

Experts suggest that stress is the key reason for several health problems which also include obesity. So, keep yourself stress-free and take adequate rest and sleep to keep your mind healthy. As a healthy mind leads to a healthy body.

Go here to read the rest:
6 Things to keep in mind while losing weight - Web News Observer

Potato is a common ingredient in many fattening foods but surprisingly they can aid in your weight loss journey too considering the vegetable king has resistant starch and fibre that can keep you full for longer periods. Studies show that potatoes can lead to shrinking of fat cells and high potassium in them can also prevent water retention which helps maintain healthy weight. However, if you are planning to shed kilos by munching on chips and French fries, it is not going to help and you will end up expanding your waistline. Having potatoes that are baked, boiled or roasted instead of deep-fried is the key. (Also read: Work-from-home snacks: Popcorns to roasted chickpeas; 7 healthy recipes for mid-meal cravings)

"Potatoes are good source of energy and are termed as a starchy vegetable as they are rich in starch. The resistant starch found in potatoes acts as a prebiotic and improves gut health. On the other hand, the resistant starch has more insoluble and soluble fibre which helps in treating constipation, irritable bowel syndrome, etc. This also helps in burning fat to an extent," says Greata Sherene Robinson, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai.

Robinson says how healthy a potato can turn depends on what is being added to the recipe and how it is cooked. According to the nutritionist, the healthy options of cooking potatoes are baking, boiling and roasting.

What makes French fries and aloo tikki unhealthy

"Deep fried foods like French fries have more fat than the potato from which it is being made thus making it an unhealthy way of consumption as it gets deposited in our body as saturated fat and also alters lipid levels on a longer run when consumed frequently," says Robinson.

Greata Sherene Robinson suggests some healthy potato recipes that will also aid weight loss.

Baked herbed potato wedges

Ingredients

Potatoes 3

Olive oil 2 tbsp

Garlic (dry roasted and powdered) 1 tsp

Oregano tsp

Chili flakes tsp

Dried mixed herbs tsp

Ground pepper tsp

Salt to taste

Method

Slice the potatoes in shape of wedges and boil them for 10 minutes.

In a bowl add olive oil, with these add all the other ingredients (spices) as mentioned above.

Mix the above mixture with the sliced potatoes and sprinkle salt.

Place them on a baking tray with the skin side facing down.

Bake them for 45-55 minutes at 425 degree Fahrenheit.

Bake until they turn golden brown and serve them along with mustard sauce.

Sprinkle some chopped coriander leaves and finely chopped dry roasted garlic for enhanced flavour.

Makes a yummy evening snack and can be consumed by everyone.

Potato salad

Ingredients

Boiled and cut potatoes 1 bowl

Olive oil 2 tbsp

Garlic powder tsp

Lemon juice glass

Grounded black pepper tsp

Sesame seeds 1 tsp

Spring onions (leaves) chopped

Cucumbers (chopped) bowl

Onion (chopped) 1

Raw mango (chopped) 1 tbsp

Dressing

Cream 2 tbsp

Mustard sauce 1 tbsp

Salt

Black pepper

Milk 1 tsp

Method

Peel, wash, cut and boil potatoes in lightly salted water. Strain the potatoes and put them in a bowl.

Marinate the potatoes with 2 tbsp olive oil, 2 tbsp lemon juice, tsp garlic powder, tsp salt, tsp ground pepper and sesame seeds.

Add some chopped spring onion leaves, cucumbers and some onions, raw mangoes and mix them well.

Mix them and add salt and wait until they are completely combined.

Whisk all the ingredients from the dressing list and make a paste.

When the potatoes are cool, add the above dressing and mix.

Garnish them with some coriander, dill and parsley leaves.

This can be consumed for people who wants to work on weight loss and also is an energy dense salad; it will keep you satiated.

Spiced baked potatoes

Ingredients

Potatoes 3

Butter 1 tbsp.

Salt

Chilly flakes 1 tsp

Pepper 1 tsp

Garlic (chopped) 1 tsp

Sesame seeds (grounded) -1 tsp

Oregano 1 tsp

Coriander leaves fistful

Dill leaves 1 tbsp

Method

Cut the potatoes into thin slices

After that slit them into tiny cubes.

Take some butter and add chilly flakes, oregano, sesame seeds, coriander leaves, dill leaves, garlic and mix them well.

Coat them above the cut potatoes

Bake them for 35 minutes at 180 degree Celsius.

Sprinkle some salt, pepper and coriander leaves and the yummy potato bakes are ready.

This can be had as a healthy substitute for your French fries and other fried cravings and this makes a healthy evening snack option.

Potato soup

Ingredients

Potato boiled and mashed 4

Carrot (chopped) 1 cup

Onions (chopped) 1

Corn (boiled) 2 tbsp

Peas (boiled) 2 tbsp

Minced garlic 2 tsp

Milk cup

Salt and pepper

cup yogurt

Butter 2 tbsp

Method

In a large bottom pan, add butter and when its melting add some onions, corn, peas, and carrots and mix well.

When its soft enough, add garlic, pepper and salt and continue stirring.

Then add some milk and allow it to cook well.

After the texture is thick add the boiled potatoes and keep stirring to prevent lumps.

Add some yogurt on top and mix it.

Add in more salt and pepper if required and take it off the heat.

Garnish some carrots, peas, corn and coriander leaves and serve it hot.

This makes a good appetizer and is a healthy calorie dense meal which helps in reducing your cravings and also keeps you full for a longer time.

Mashed potato pancakes

Ingredients

2 cup mashed potatoes

cup whole wheat flour

2 eggs

Garlic

Salt

Continued here:
Healthy and delicious potato recipes that will help you lose weight quickly - Hindustan Times

Following a healthy eating plan or sticking to a calorie deficit, alongside regular exercise can help you lose weight. Express.co.uk spoke to Nicholas Freer, Training Specialist at fitness and lifestyle coaching app Freeletics about the best exercises to do to see maximum results.

Nicholas explained the best forms of exercises to do to lose weight.

He said: Assuming fat loss is the desired weight to be lost, there are three things to consider.

Energy balance: You will need to be in a caloric deficit, or burn more calories than you consume.

This can be accomplished by consuming fewer calories, increasing your activity level, or a combination of both.

Include both cardio and resistance training into your exercise plan.

READ MORE:Diet: Eat well on a budget by looking after your pockets and health

As for whether any specific exercises are best to do to lose weight, the expert said: The exercises that you enjoy!

Unfortunately, there is no magic weight-loss exercise, the biggest key to losing weight is consistency. This means training regularly, even if that starts with two days a week of going for a walk.

Finding an activity that you are motivated to get into your sports clothes and perform is going to help you shed those pounds.

However, if youre pressed for time, aim for full-body exercises like pushups, jumping jacks, burpees, or squats as they can increase total energy expenditure compared to isolated exercises.

READ MORE:Michael Mosley: Eat protein every morning to 'reduce your hunger'

But remember, you wont lose weight if you arent in a caloric deficit at the end of the day/week.

Full-body exercises arent an easy solution to weight loss, however, they will help to make your workout more time-efficient and thus help you stick to a routine more easily.

In terms of how many times a week someone should workout to lose weight, Nicholas said: There is a general weekly recommendation of 150 minutes of moderate-intensity activities like walking, recreational swimming, and yard work, or 75 minutes of vigorous-intensity activities like HIIT, running, and jumping rope (all of which are found in the Freeletics app).

It is also recommended to spread your workouts across at least three days in the week to avoid injury or excessive fatigue.

Keep in mind that you will lose both fat and muscle while in a weight loss phase and one of the best ways to prevent unwanted muscle loss is to incorporate resistance training in your weekly plan consistently.

For this reason, it is recommended to incorporate some form of resistance training at least one to two times a week (these sessions count toward your 150 moderate-intensity or 75 vigorous-intensity minutes of activities).

A healthy weight loss goal is one pound per week, and you should aim for a calorie deficit of 500 calories a day to achieve this.

In terms of burning fat, one pound of fat is equivalent to 3,500 calories.

So if you want to lose one to two pounds per week, 500 or 1,000 calories need to be burnt a day.

Nicholas said: You should aim to achieve your caloric deficit from both a reduction of calories (eating/drinking fewer calories) and by increasing your physical activity per day (working out).

Read the rest here:
Key to losing weight is not diet or excessive exercise - best way to shed pounds - Express