My breakfast: 7 egg white omelette in 2 slices of whole wheat bread with spinach, tomatoes & mustard/100 gm Turkey breast deli style on 2 slices multigrain bread with tomatoes & mustard/2 pieces egg benedict without hollandaise sauce on wheat bread with ham & spring onions.

My lunch: 3 large bananas (180 gm each) or 3 Mangoes, 2 large pears (230 gm each), 1 large apple (200 gm each ), 1 large orange/plums (240 gm each ) or 1 California roll Sushi or Turkey breast 6 subway sandwich, all veggies, no cheese & in dressing sweet onion & mustard.

My dinner: Homemade 800 gm bone-in whole tandoori chicken/chicken tikka/500 gm fish tikka, 6 cups leaf lettuce with tomatoes, cucumber, orange, half avocado & 20 pcs oven baked lays chips.

OR

400 gm (from restaurant) boneless Butter chicken (whole breast) with 2 slices brown bread OR

400 gm Dal (any homemade)with 2 slices bread OR

400 gm white Chole curry (homestyle) with 2 slices brown bread

OR

350 gm Palak paneer with 1 slice brown bread OR

1 Masala Dosa with sambar & 1 Idli (From restaurant)

OR

Subway Turkey Breast / Roasted Chicken Footlong , All Veggies , No Cheese , Avocado & in dressing Mustard & sweet onion sauce plus 20 pcs Oven baked lays salted

Pre-workout meal: 1 large orange carrot or cucumber, 15 pcs air dry walnuts or almonds

Post- workout meal: 6 whole egg whites boiled OR 250 ml no sugar banana milk shake or strawberry milk shake

I indulge in (What you eat on your cheat days): Mostly it's a 1 cheat meal & complete rest. No workout as well. Half plate butter chicken & 1 laccha parantha & chicken tikka Or dal makhani or Chicken burger with 20 pcs french fries OR Kung Pao Chicken whole plate from restaurant.

Low-calorie recipes I swear by: Homemade tandoori chicken without yogurt but with all the spices and using 2 egg white to moisten the marination & I keep playing around with salads fusing it with indian kebabs or Tandoori items

Read more:
Weight loss story: I had 7 egg white omelette for breakfast and did Dhyana Yoga to lose 66 kilos in 8 months - Times of India

You can't go wrong with veggies. They're nutrient-dense and versatile, so you'll never run out of healthy ways to prepare them. And if you're trying to achieve a weight loss goal or lose belly fat, there are specific vegetables that can help you out!

To learn more about these specific veggies and the nutrients they contain that can help with your goal of losing abdominal fat, we spoke with Courtney D'Angelo, MS, RD, author at Go Wellness, as well as Trista Best, MPH, RD, LD from Balance One Supplements. Here are the veggies they recommend, and for more healthy eating tips, check out 3 Best Foods to Reduce Your Risk of Heart Disease.

Pass the spinach, please! This leafy green is full of nutrients and great as a salad, sauted, or thrown into your protein smoothie. According to both dietitians, adding more spinach to your diet can help you lose belly fat.

"Leafy green vegetables are not only super nutritious, but they also help you shrink belly fat," says D'Angelo. "Spinach is high in fiber, which absorbs nutrients more and helps with digestion. It's also high in vitamin K, which can sometimes support the reduction of body weight, including visceral fat."

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Red bell peppers are a versatile veggie with a natural sweetness that goes great in a stir fry or on top of your burrito bowl. They're also full of nutrients that can help you with your weight goals.

"Bell peppers are ideal vegetables to add to a weight loss diet," says Best. "They are low in calories and high in nutrients, while also helping to create a sense of fullness after meals. This combination can help to prevent overeating throughout the rest of the day. Their fiber content and capsaicin also give red bell peppers their weight loss benefits."

Broccoli is one of the most nutrient-dense vegetables you can find, which is why both of our dietitians swear by this green veggie as a food for helping to manage your weight.

"This cruciferous vegetable is rich in antioxidants that help drive down inflammation in the body," says Best. "The primary compound is sulforaphane, which works by lowering cytokines and NF-kB in the body. These substances drive the inflammatory process. By reducing inflammation, the body is better able to release weight and work efficiently in every other area as well."

"Broccoli also contains several other nutrients that may promote belly fat loss, including vitamin C, calcium, and chromium," says D'Angelo. "Vitamin C is needed by the body for metabolizing fats into energy. This veggie is also a high-carb food, which has many benefits when it comes to weight loss such as helping you feel full, providing energy, preventing weight gain, aiding in digestion, and even helping to trim your waistline."

Lastly, carrots are a delicious root vegetable that contains more nutrients than many people realize. Not only that, but chewing raw carrots also may surprisingly help with your goals as well!

"This vegetable is unique in its ability to help reduce belly fat in the fact that it raises the body's metabolism," says Best. "The thermogenic effect of food (TEF) is the rate of calories a food causes the body to burn while being digested. Because carrots have a hard texture, they have a high TEF and therefore cause the body to burn more calories simply by eating them."

Original post:
The 4 Best Vegetables to Shrink Belly Fat, Say Dietitians Eat This Not That - Eat This, Not That

Richa Chadha recently shared pictures from a photoshoot, in which she looked dreamy in a stunning black number from Delhi-based designer Amritraj Bora.

The actor took to Instagram to share a series of pictures, in which she was dressed in a risqu black evening gown with subtle bling, a plunging neckline, long train and a thigh-high slit.

She wrote in the accompanying caption, I love doing photo shoots where the photographer and I have a friendship, (like in this case), worldview in common, love for music, art

The 35-year-old wore her hair in a messy updo and opted for natural makeup complete with smokey eyes and highlighted features to keep with the aesthetics of the pictures.

She added that while shooting for this one particularly, I felt like I was playing a character. Distinct from the films I do but interesting still

The Fukrey actor, however, added in the postscript what healthy weight loss means, rather what it does not mean. Healthy weight loss means you dont lose muscle, like in my case the gluteus maximus is intact, she joked.

The gluteus maximus refers to the largest of the set of three muscles in the buttocks that helps with the movement of the thigh. Chadha quipped that even when one loses weight, the healthy way to do it is to have the muscle mass intact.

We love that the actor has a funny bone, or rather a muscle in her body!

For more lifestyle news, follow us on Instagram | Twitter | Facebook and dont miss out on the latest updates!

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Richa Chadha shares what healthy weight loss means: The gluteus maximus is intact - The Indian Express

We've all grown up eating soaked raisins, but have you ever questioned how healthy or harmful they are? Let's focus on the positive, because that's what eating soaked raisins or kishmish is all about!

Raisins are high in natural sugar and might help you satisfy your sweet tooth. Soaked raisins keep blood sugar levels stable and provide no extra calories. As a result, they aid in weight loss. They're a terrific sugar substitute that you may also take as a snack.

Now you see why your mother insisted on eating those soaking raisins right away. Polyphenolic phytonutrients in soaked raisins improve eyesight by triggering eye muscle degeneration.Colas and alcohol are both harmful to the liver. If you consume any of them, you should include soaked raisins in your diet on a regular basis. Because they are high in bioflavonoids, both soaked raisins and the water they are soaked in are beneficial to the liver. They cleanse your blood and detox your liver, keeping it healthy in the process.

Women's bone density is a serious concern, especially after they reach their 30s, which is why befriending soaked raisins is a good idea. Raisins are high in calcium and minerals, and when consumed regularly, soaking raisins can aid to strengthen bones and muscles.

Another concern that women face is infertility. This dry fruit contains copper, which helps the body produce more red blood cells. Soaked raisins are high in iron and vitamin B, both of which aid in the treatment of anaemia, or a lack of haemoglobin in the body.

See the original post here:
Benefits of soaked raisins including weight loss, liver health, bone density - DNA India

In a recent interview with GQ, Shaquille O'Neal said he revamped his diet and started using the elliptical after he realized his belly fat had ballooned over his pants.

"I was waking up and going to work, chilling, eating whatever. I wasn't paying attention. I looked down one day, I was like, 'Damn,' My belly was way over my belt," he toldthe outlet.

O'Neal joked that he had, "Charles Barkley Over The Belt Syndrome" referencing the physique of his former NBA rival and his current "Inside the NBA on TNT" co-host.

The 50-year-old Hall of Famer previously toldMen's Journalhelost 30 lbsat the start of 2021 afterhis doctor asked himif he wanted to dieduring a check-up.

"When they hit you with that three-letter word that starts with D and ends with E, it changes stuff up," O'Neal toldGQ.

O'Neal said he starteda strict new diet and fitness routine to help him lose weight and stay healthy after 50.He said he uses the elliptical and cutdown on fat and carbs while increasing his daily intake of fruit, vegetables, and lean protein.

O'Neal said he includes fruit in the first three meals of his day.For breakfast, he eats fruit, and then three turkey sausages and about four or five egg whites.

The retired NBA star said his second meal is just fruit, followed up bymore fruit and a shake or smoothie for his third meal. He previously told Men's Health that his smoothie recipe is made up of blueberries, bananas, and peanut butter. His recipe is similar toTom Brady's favorite smoothie recipe, but Brady uses almond butter instead of peanut butter and includes whey protein and walnuts for a total of 34 grams of protein.

The four-time NBA Champion told GQ hisfourth meal is just a salad, and his fifth meal is only lean chicken, fish, or steak.O'Neal previously told Men's Health that his go-to fish of choice is salmon, which is now his favorite dinner meal overall.

While O'Neal said he cut back on fats, carbs, and included more fruit in his diet to lose weight, experts say about 25-30% of a person's daily diet should be made up of fruit, according toWebMD. Carbs are alsogreat fuel for quick energy for workouts, and healthy fats, like olive oil, are a key part of a heart-healthy diet and have anti-inflammatory benefits and antioxidants.

Read the original here:
Shaq said he got rid of belly fat with cardio, cutting fat and carbs - Insider

You may not see the term unpasteurized juice too often. But actually, unpasteurized juices have been one of the most popular nutrition trends of the past couple of decades.

You might know of unpasteurized juice by terms like raw or fresh squeezed juice.

Juice bars often sell them, and various diet fads, such as fasting and juice cleanses, encourage you to make them at home. Perhaps for these reasons, many people associate unpasteurized juices with nutrition and assume theyre healthy.

However, while its true unpasteurized juices can be rich in health-promoting nutrients, they also have health risks.

In fact, the Food and Drug Administration (FDA) recommends that pregnant people and children avoid unpasteurized juices altogether (1).

Yet many people remain unaware of these risks (2).

This article squeezes out the facts about unpasteurized juice, including how its made, who its safest for, and when to use caution with it.

Heat pasteurization is a process used to treat foods and beverages. It makes them safer for human consumption and prevents products from spoiling as quickly as they would without pasteurization.

In this process, products are generally heated to a temperature around 135F (57C) for a few minutes to kill any dangerous pathogens or microorganisms that might be present in them (3).

Juice is not the only product that undergoes pasteurization. Eggs, honey, wine, beer, milk, cheese, and other dairy products are commonly pasteurized as well.

Alternatively, juice may be pasteurized using a process called high pressure processing (HPP), also called pascalization. HPP applies pressure instead of heat. It destroys dangerous organisms in juice and extends its shelf life, though not for quite as long as pasteurization (4).

Unpasteurized juice has not undergone pasteurization or HPP, so its not sterilized.

Here are some terms to be aware of when youre looking at juice labels:

You can usually determine whether juice is pasteurized based on how its packaged.

Juice has likely been pasteurized if it is:

On the other hand, unpasteurized juices are often:

Pasteurization uses heat to extend shelf life and kill dangerous organisms that may be present in fruit and vegetable juices. Unpasteurized juices have not been treated and thus must be refrigerated and consumed within a few days.

Answering this question is not as simple as yes or no.

Often the fruits and vegetables used to make unpasteurized juice have been cleaned and treated properly throughout their lifespan, and the juice is stored safely. In these cases, unpasteurized juice can be enjoyed safely with very few risks or side effects.

However, in other instances, if produce has been contaminated with a pathogen capable of causing foodborne illness, or if juice has been stored improperly or kept for more than a few days, the risks associated with drinking unpasteurized juice increase greatly.

A recent study of more than 78 unpasteurized fruit juice samples found as many as 86% of the juices were contaminated with bacteria and 33% contained concerning amounts of Escherichia coli a common type of bacteria known to cause severe illness (5, 6).

Though in this study the researchers also noted a link between juices that were contaminated and the hygiene and safety practices used by the makers of the juice (6).

Still, several other studies have confirmed samples of fruit and vegetable juices were contaminated with an array of pathogens capable of making you sick, such as the Trypanosoma cruzi and Cryptosporidium parasites and Salmonella bacteria (7, 8, 9, 10).

Another study identified more than 100 different strains of bacteria from 60 samples of fruit juice sold by street vendors. Just because juice contains bacteria does not automatically make it dangerous, but in this case many samples contained dangerous amounts (11).

Most peoples immune systems can safely process the small amount of bacteria usually present in raw juice. However, those who are sensitive to foodborne illness should use greater caution with unpasteurized products.

Juice of any type is a good source of many nutrients (12).

Many people are under the impression that fresh, unpasteurized juice is more healthy and nutritious than pasteurized juice. But actually, much of the research on the topic is conflicting.

One study on kiwi juice found that pasteurization lowered the total amount of phenols, flavonoids, ascorbic acid (vitamin C), and fiber present in the juice, but only by a little bit (13).

A study on orange juice found heat pasteurization and HPP both caused decreases in carotenoid levels and antioxidant activity (14).

It found pasteurization also lowered levels of the beneficial plant compounds flavonoids and anthocyanins, but interestingly, HPP actually increased flavonoids (14).

Another study on passion fruit juice also found that pasteurized samples contained greater amounts of phenolic compounds, lycopene, carotenoids, and greater antioxidant activity than unpasteurized samples (15).

Though it was lower in a few other nutrients, including beta carotene and provitamin A (15).

Whats more, it appears that pasteurization is not the only factor that influences how many nutrients juices retain. The temperature at which theyre stored, and the length of time theyre kept for also appear to have a strong influence (16, 17).

Even most of the studies that have observed differences in nutrient contents between fresh and pasteurized juices have noted that the difference is often minor. There seems to be great variability in nutrient content depending on the type of juice and other factors (18).

Overall, you shouldnt feel like opting for pasteurized juices means sacrificing nutritional value.

Any time a product like juice is treated with a process like pasteurization, this may alter the products nutritional profile. But often the difference is negligible, and in some cases pasteurization even helps retain or increase certain nutrients.

Aside from the risk of illness, there are a few other downsides of unpasteurized juice you might want to know about.

One of the main downsides of fresh juice is that it will spoil much quicker than pasteurized juice. The pasteurization process extends the shelf life of juice. This is why youll only find fresh, unpasteurized juice in the refrigerated section of grocery stores.

In general, unpasteurized juice stays fresh for only about 3 days while pasteurized juice may last for months or even years as long as its unopened.

Another downside of fresh unpasteurized juice is that its often significantly more expensive than pasteurized juice. In fact, raw fresh juice can be as much as five times more expensive than pasteurized juice.

This is not to suggest that one is necessarily better than the other both fresh and pasteurized juices have their pros and cons. These are simply factors to consider when deciding which type is best for you.

Unpasteurized raw juice tends to be notably more expensive than pasteurized products. It also has a much shorter shelf-life and must be consumed within a few days after its made.

Drinking unpasteurized juice carries a risk of foodborne illness. However, that doesnt mean that all unpasteurized juice will make you sick, or that you should avoid it completely, especially if you dont fall into an at-risk group.

Most peoples immune systems are well-equipped to manage the small amounts of bacteria typically present on fresh produce or in raw, unpasteurized juice. Still, there are a few things you can do to lower your risk when enjoying unpasteurized juice.

First things first always know what kind of juice youre drinking. Unpasteurized juice may also be in ciders, artisan ferments, and even cocktails, so if youre unsure whether or not a drink contains unpasteurized juice, its best to check with the seller (19, 20).

If juice has been pasteurized or treated with HPP processing, it should state that clearly somewhere on the label. Further, if juice is bottled or boxed and not refrigerated, you can assume its pasteurized or processed with a similar treatment to make it shelf-stable.

Most unpasteurized juices sold at grocery stores and markets are required to carry a warning label. However, raw juices sold at restaurants, juice bars, and farmers markets where the juice has been made are not required to carry such labels.

When making your own fresh juice at home, remember to thoroughly wash the produce you plan to use as well as your equipment to reduce the risk of bacterial contamination.

Also, be sure to properly refrigerate your fresh juice and consume it within a few days (21).

If you only have fresh unpasteurized juice available to you, but are worried about the risk of illness, one option is to bring the juice to a low boil and then let it cool again before you drink it (1).

Before drinking juice, be sure to find out if its pasteurized. If not and youre worried about catching a foodborne illness, bring the juice to a low boil on the stove for a few minutes and then let it cool before drinking it.

Many types of raw and fresh-squeezed juice are unpasteurized, including juice made at home or sold at juice bars and restaurants.

Unpasteurized juice is more likely to contain harmful microorganisms, such as those that can cause food poisoning, whereas pasteurized juice carries a much lower risk.

For many people, unpasteurized juice can be healthy and safe. But for those with compromised immune systems like children, older people, and pregnant people unpasteurized juice is more likely to cause severe foodborne illness.

If you fall into one of those groups, the good news is you can safely enjoy pasteurized juice products without sacrificing nutrition. And theyre often much cheaper, too.

Continue reading here:
What is Unpasteurized Juice and Is It Safe? - Healthline

New advice from the NHS urges people to keep their waist size to less than half of their height.

The guidance has been issued by the National Institute for Health and Care Excellence (NICE) and in a new NHS alert the move targets belly fat. Accumulation of fat around the abdomen is known to be linked to higher risk of Type 2 diabetes, hypertension and cardiovascular disease, reported The Mirror.

As experts mark a a shift away from relying on Body Mass Index (BMI) to assess health risk, adults with a BMI below 35 kg/m are being encouraged to measure their own waist-to-height ratio. It is said to be a 'simple and effective way' of measuring weight.

READ MORE:Eating one food every week could slash risk of heart disease

Dr Paul Chrisp, director at NICE, said: Our updated draft guideline offers people a simple and effective way of measuring their weight so they can understand the factors that could impact on their health and take action to address them. Our committee found that a clear benefit of using the waist-to-height ratio is that people can easily measure it themselves, interpret the results, and seek medical advice if they are at increased health risk.

The evidence shows that people from some Black, Asian and minority ethnic groups have a greater propensity to develop central adiposity and have an increased cardiometabolic health risk so we have lowered the BMI thresholds for those communities, in line with international guidance, to ensure people from those family backgrounds can get support from weight management services if required.

NHS experts are worried that particularly young people are complacent when it comes to their health because they are not technically obese. A BMI of 18.5 to 24.9 is considered a healthy weight, 25 to 29.9 is overweight, 30 to 39.9 is obese and 40 or above is severely obese.

NICE guideline committee member Dr Nivedita Aswani said: A waist measurement can be taken independently by a young person in the security of their own home, or by a carer for their child. A waist measurement of more than half of a persons height, is an indication of greater risk. Young people should be encouraged to seek advice about weight management, and sensitively supported to lower their risk of developing these conditions, and to improve overall health and wellbeing.

Anyone wishing to find out their waist to height ratio can use an online calculator or could ask a health professional to work it out for them. As an example, a 5ft 4in female with waist circumference of 29in would have a healthy ratio, but 32in would push them into the unhealthy range.

A man who is 5ft 10in would be at increased health risks with a 36in waist. The guideline says a healthy waist to height ratio is 0.4 to 0.49, indicating no increased health risks. A ratio of 0.5 to 0.59 puts people at increased risk of health issues, while 0.6 or more puts them at the highest risk of health problems.

Prof Rachel Batterham, consultant in obesity and members of the NICE guidelines committee, said: Waist-to-height ratio is a simple, easy to use measure that identifies people who are at increased health risk and would benefit from weight management support to improve their health.

What is happening where you live? Find out by adding your postcode or visit InYourArea

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NHS says keep your waist size to less than half of height to be healthy - Liverpool Echo

IF YOU'VE booked to go away for the Easter weekend and worried youve left it too late to ditch the weight then dont stress.

These six easy steps will help you shed 10lb in just a week without succumbing to a diet of smoothies and salads.

1

Obviously, a lot of that will be water weight - any diet plan that says it can help you lose 10lbs of body fat in a week is either lying or is grossly irresponsible.

But if all you're after is a quick fix for a day or two so you can feel your best in those holiday photos or you just want to kick start a healthy weight loss journey then these six easy to follow steps will come in handy.

The key to any kind of weight loss is in reducing your calorie load.

A good way of keeping track is using a calorie tracker like MyFitnessPal, which will help you to set goals (1,500-1,650kcals a day should be manageable for a short space of time).

But if calorie reduction was really that easy, we'd already be doing it.

So on top of using a tracker, you might want to try intermittent fasting.

By reducing your eating window, you're naturally going to consume fewer calories.

Dr Michael Mosley is the guy who came up with the 5:2 diet and he recommendssetting yourself a 10-hour window - which is more generous than some IF programmes.

All that means is that if you have your breakfast at 10am, you finish your last meal at 8pm.

While diet is crucial for losing body fat, you can't get away from the fact that exercise plays a huge role.

And weight training in particular is key when it comes to transforming body shape.

When you lift heavy weights, you're breaking down the muscle - causing it to repair itself and get stronger.

That process needs energy and your body turns to its own fat supply to keep those muscles fed.

PT Laura Hoggins writes in her book, Lift Yourself:"If you're wearing a calorie-tracker while you pound the treadmill, it may well tell you that you're burning more calories during that 30 minutes on the treadmill that when you do 30 minutes resistance training.

"However that's not the whole story. Strength training gives you a higher percentage of lean muscle mass.

"If you have more muscle mass, you'll also have a higher metabolism so you'll burn more calories just staying alive - not just in that half an hour when you're training, but every single hour of the day and night."

That means that if you want to keep on burning fat even after you've finished working out, lifting heavy might be the solution.

You don't need to be wearing lycra and you don't have to carve out time in the day to workout.

Non-Exercise Activity Thermogenesis, or NEAT, is where we burn calories while doing anything that's not eating, sleeping or actual exercise.

Try balancing on one foot or squatting while you brush your teeth, walking to the shops, playing with your kids more and using a basket down the supermarket.

Even going for a 20-minute stroll at lunchtime can help.

You can still jot up around 2,000 steps - and that's before you even factor in the walking you do during the rest of the day.

So plug into your favourite playlist or podcast and get out for a break. You'll be at your 10,000 step goal before you know it.

OK so as we say, 10lbs in seven days is going to be largely water weight - but dropping that can make you look a lot leaner.

When you see bodybuilders and bikini models, one reason they look so tiny is that they're no longer holding onto any water weight (some go extreme lengths to dehydrate themselves which is really not a good idea).

Water retention happens when you get excess fluid building up inside your body.

To stop it from happening, try to eat less salt and consume more magnesium and B6.

Those are found in things like leafy greens, beans, bananas and walnuts.

You can also reduce it with regular exercise and moving around more.

Note that we don't say bin the carbs altogether.

If you're looking to dramatically reduce your weight fast then you're probably going to have to limit the number of carbs you eat.

But that doesn't mean cutting them out altogether.

Just go for whole food options (half a sweet potato, a small cup of wholegrain rice) and then load up on lean proteins.

Plenty of research has found that protein can help to reduce your appetite and boost metabolism.

Replace starchy carbs with colourful veg instead.

It's a no-brainer but if you're trying to reduce body fat, the first thing you might want to do is quit the junk.

Base your diet around whole foods, using mostly single-ingredient foods.

That means buying, say, a chicken, some peppers, tomatoes and some rice - instead of opting for a ready-made stew.

As we say, don't kid yourself that these quick fixes are sustainable or necessarily mean that you've burned any fat.

And if you have any history of disordered eating then it's really not a good idea to set yourself these sorts of goals.

But if you are getting ready for something soon and you do want to change the way you look or feel, then there are options.

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How to lose weight fast and shed 10lbs in one week in 6 steps WITHOUT ditching carbs... - The US Sun

If youre over your goal weight or your doctor wants you to lose weight due to health reasons, there are ways you can lose weight fast safely. Most experts recommend sticking with a steady weight loss rate of one to two pounds a week. This is the most effective long-term weight management strategy out there.

However, many eating and diet plans only leave you feeling more hungry or unsatisfied throughout the day, or they tell you not to eat anything from one of the major food groups. As a result, these plans are simply not sustainable. Thus, it can be difficult to find and stick with a healthy eating plan.

Each person has a unique need and eating style, so the tips that may work for you may not for another. Perhaps a low carb diet helps you lose weight, or one that focuses on whole grain foods. These may not work for another person, though.

There are some general tips that help most people lose weight and those are plans that help you:

If youre looking to lose weight quickly, just remember that this is rarely a sustainable endeavor. Its always best to focus on long-term health and habits. Nonetheless, here are some tips for losing weight fast.

You can cut out or cut back on starches and sugars (carbohydrates) by implementing a low-carb diet and eating more whole grains. You will eat fewer calories and your hunger level will reduce. Plus, youll burn stored fat for energy rather than carbs. When eating more whole foods, you will benefit from ingesting higher fiber while digesting them slowly keeping you fuller for longer.

Studies show that low carb diets reduce appetite, resulting in eating fewer calories without feeling hungry. That being said, most people find it hard to stick to a low carb diet over the long term, leading to yo-yo dieting.

Summary

Balance out your plate with:

To preserve your muscle mass and health while you lose weight, eat a recommended amount of protein. The average male needs 56-91 grams per day, while the average female needs 46-75 grams per day.

Load up on leafy green vegetables in particular, as they have lots of nutrients and are low in calories. Just be careful of high-carb (complex carb) choices such as potatoes, sweet potatoes, squash, and corn.

You need healthy fats too, such as avocado and olive oil. Try some nuts, seeds, and olives too. Use butter and coconut oil in moderation because they have a high saturated fat content.

Summary

Exercise will help you lose weight quickly, particularly by lifting weights. This will allow you to burn calories and prevent a slow-down of your metabolism. Strength training three to four times per week is a good start. If you cant or dont want to lift weights, try cardio workouts such as jogging, walking, running, swimming or cycling. Combine the two for the best results.

Summary

If you go with a low-carb eating plan, you dont have to count calories so long as you eat mostly fat, protein, and low-carb vegetables. If youre not losing weight despite this, start keeping track of calories. Just remember that eating not enough calories can be dangerous when it comes to weight loss.

You should reduce your caloric intake by implementing a sustainable, healthy amount of food.

Counting calories can be helpful for some people but not everyone. If you stress out about your caloric intake and your weight, you will end up feeling guilty about your food choices. You may also participate in restrictive diets, which could lead to an eating disorder.

Speak with a healthcare professional, like a registered dietitian, if you are having struggles with food.

Or, you could chat with a trained volunteer at the National Eating Disorders Association helpline at no cost.

Summary

Check out these tips to help you lose weight fast:

In addition to these weight loss tips, do all you can to reduce your stress level and implement a fitness routine.

Summary

Check out these sample meal plan ideas which are low in carbs (2050 carbs/day). Each meal includes protein, healthy fats, and vegetables.

If you still want to eat complex carbs, you should add whole grains such as:

Many people lose weight quickly in the first week of their new diet, then taper off after that and slow down to a more consistent rate. Expect to lose body fat and water weight that first week. Especially if youre on a weight loss plan for the first time, you may lose weight more quickly than others.

Just remember that most doctors recommend only losing one to two pounds per week. Any faster than that is not safe, but you should speak to your doctor about the right choice for you.

In addition to weight loss, a low-carb diet boosts your health in many ways:

Other diet plans that lower caloric intake and increase whole foods are linked with better metabolic markers and slower aging

Summary

When you reduce your intake of carbs or replace refined carbs with complex carbs, you will experience lower hunger levels. Feeling hungry is why most people cant maintain a steady weight loss plan, so finding a way of eating that keeps you fuller for longer is the best bet.

When you incorporate a sustainable low-carb or low-calorie eating plan, you can consume healthy foods until you are full and still be able to lose weight.

Quick weight loss may be your goal, but dont neglect the long term. Its quite easy to lose weight but losing fat takes longer. Thats why sustainable weight loss is more difficult to achieve.

If you have a goal of losing weight for a special occasion such as a wedding or vacation, or you just want to improve your health, weight loss is a goal many people share.

Its important to set realistic expectations, and part of that is knowing what a healthy weight loss rate is.

Weight loss happens when a person consistently consumes fewer calories than they burn each day. Weight gain, on the other hand, happens when a person consistently eats more calories than they burn.

Any food or beverage with calories in it will count toward your daily caloric intake. The number of calories you burn per day is called your energy or calorie expenditure.

Calorie expenditure involves these three components

When the number of calories you take in equals the number of calories you are burning, you can maintain body weight.

If your goal is to lose weight, you have to create a negative calorie balance by eating fewer calories than youre burning or burning more calories with more activity.

SUMMARY:

You can achieve weight loss when you consistently take in fewer calories than you burn every day.

Many factors impact how fast you lose weight. You cant control all of them.

Fat-to-muscle ratio affects the ability to lose weight.

Because women have a higher fat-to-muscle ratio than men by nature, they have a five to 10 percent lower RMR than males who are the same height.

As such, females will burn five to 10 percent fewer calories than men while at rest. This is why men usually lose weight more quickly than women when they consume the same amount of calories.

Changes in body composition happen with age. Your fat mass increases while your muscle mass decreases. This change can contribute to a lower RMR.

Older adults over 70 likely have RMRs that are 20 to 25 percent lower than RMRs of younger adults. This decrease makes it more difficult to drop pounds as we get older.

Initial body mass and composition can impact how quickly you can lose weight. You should know that the different absolute weight losses will correspond to the same relative weight loss by individual.

In order to lose weight, you have to create a negative calorie balance. Lets say you take in 500 fewer calories per day for eight weeks, you will experience faster weight loss than if you only ate 200 fewer calories per day.

Getting enough sleep is a big part of weight loss. Chronic sleep loss can prevent effective weight loss and how fast you lose pounds.

Just one night of not getting a good nights sleep can boost your craving for high-calorie, nutrient-low foods, such as cakes, cookies, sugary beverages, and chips.

Chronic sleep deprivation also contributes to type 2 diabetes, heart disease, obesity, and certain cancers.

Other factors affecting weight loss rate include:

SUMMARY:

Age, gender, and sleep all affect weight loss, as do medical conditions, genetics, and certain medications.

Its confusing to know which diet is best for quick weight loss. But there is no single weight loss diet that is the best. Everyone is different, and different diets work for different people.

Low-carb diets such as keto can help you drop pounds initially but studies do not show positive results over the long term. Instead, sticking to a healthy, low-calorie eating pattern is the best way to lose weight.

Just be careful to only moderately reduce caloric intake or work alongside a registered dietitian to come up with a diet plan that will work for you.

A combination of diet and exercise, including aerobic and resistance training, will help you maximize fat loss while minimizing muscle loss.

Dont eat a lot of processed foods and be sure to incorporate healthy, whole foods like vegetables, fruits, healthy fats, whole grains, and proteins.

SUMMARY:

Sticking to an effective weight loss diet is tough for most people. Always select a diet based on your preferences and health status.

While you may want to experience rapid weight loss, you shouldnt lose weight too quickly.

Rapid weight loss boosts the risk of gallstones, malnutrition and dehydration.

It can also lead to:

Though you may lose weight fast when beginning a new diet, you should aim to only lose between one and three pounds a week, or one percent of your body weight.

Weight loss is never a linear process. You may lose more one week and not as much the next. Thats why its easy to get discouraged if you dont lose weight in one week or it plateaus. Its a good idea to keep a food diary to help you maintain focus.

Research shows that those that use self-monitoring techniques, such as writing in their diary, have more success with losing weight and keeping the pounds off

SUMMARY:

Losing weight too fast can result in gallstones, fatigue and muscle loss. A healthy weight loss goal is one to three pounds per week.

You will lose weight when you consume fewer calories than you are burning.

Many things affect weight loss rate, including age, gender, starting weight, sleep quality, and calorie deficit.

Diet and exercise are essential for weight loss but many other factors are at play here. Sleep quality and stress levels impact hunger, metabolism, body weight, and belly fat. All you have to do is make small changes to your diet and daily routine and you will lose weight.

Here are some of the top weight loss tips for females.

Refined carbs are highly processed, meaning they reduce the amount of micronutrients and fiber found in the final product.

These foods can boost your blood sugar levels, increase your hunger levels and increase your belly fat and body weight.

Limit the use of white bread, prepackaged foods and pasta. Instead, go for whole-grain products such as brown rice, oats, quinoa, buckwheat, or barley.

Resistance training will help you build up muscle while increasing endurance. This is especially good for females over 50 because it boosts the number of calories your body will burn while at rest. Plus, it ensures bone mineral density which protects you against osteoporosis.

You can lift weights or do some body-weight exercises to start out.

Drink lots of water to easily achieve weight loss. When you drink water before a meal, you can boost weight loss while reducing the number of calories you take in by 13 percent.

Protein such as meat, seafood, poultry, eggs, legumes and dairy should be part of your healthy diet if you want to lose weight.

Getting good sleep quality is essential when you want to lose weight. Its just as important as diet and exercise. In fact, sleep deprivation has been linked with increased body weight and higher ghrelin levels, which is the hormone that stimulates hunger.

Cardio, or aerobic exercise, boosts your heart rate so you can burn extra calories. Go for between 20 and 40 minutes of cardio per day.

Use a food journal to keep track of what you eat. This will hold you accountable while making healthier choices. You can also count calories this way while helping you stick to your weight loss goals.

Add more fiber to slow down how fast your stomach empties so you stay fuller for longer. Increase your intake of fiber to 14 grams per day, adding fruits, vegetables, nuts, legumes, seeds, and whole grains.

This will minimize external distractions while you eat. Eat slowly and focus on how your food looks, tastes and smells. Eating slowly will make you feel full, resulting in reductions in daily caloric intake.

Choose healthy, low-calorie snacks to minimize hunger levels between meals. They should be high in protein and fiber so as to curb your cravings. Try whole fruit with nut butter, Greek yogurt with nuts, and veggies with hummus.

Fad diets promise quick weight loss, but they can actually be harmful for you. Studies show that women who cut out certain foods from their diets increased overeating and cravings.

Fad diets promote unhealthy eating habits that can prevent long-term weight loss.

If you dont have the time for a full workout, squeeze more steps into your day to burn extra calories and boost weight loss. Take the stairs rather than the elevator, park far from the door, or take a walk at lunch.

Set smart goals so you can more easily reach your weight loss goals. These goals must be specific, achievable, measurable, relevant, and timely, holding you accountable over the long term.

Dont just vow to lose 10 pounds. Vow to lose 10 pounds in three months by writing in a food journal, hitting the gym a few times per week, and including one serving of vegetables in every meal.

High stress levels can lead to higher risk of weight gain.

It can also alter eating patterns and result in binging and overeating.

Instead, wind down by exercising, listening to some tunes, doing yoga, writing in your journal, and talking to friends.

Switch to a smaller plate size to help you maintain portion control. People who use smaller plates for their meals tend to eat less and feel more satisfied than people who use a large plate

Probiotics are beneficial forms of bacteria that have been known to promote weight loss. They do this by increasing the fat excretion and altering hormone levels so your appetite is reduced.

This can help prevent weight gain while you increase fat burning.

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How to Lose Weight Fast: The Fastest Ways for Real Weight Loss Results - Mercer Island Reporter