When it comes to weight loss, it doesn’t have to be hard. Making small changes to your diet and daily routine can help you lose those extra pounds quickly. If you make decisions like choosing water over pop or beer every day, you will see a change in your weight, and in your health. Here are a few simple ways to lose those extra pounds quickly.
Make a Goal. Before you start anything make sure that you have a goal in mind. This goal will help you when you feel like you are starting to fall behind. You want to lose 20 pounds how will you have to do it? What will you be able to stick to, to achieve this goal? These are just a few questions to answer when you create your goal.
Start Drinking Tea. Studies have shown that tea drinkers are more likely to have lower BMIs than coffee, pop, or alcohol drinkers. Tea doesn’t have calories, so it doesn’t add on any body fat when you drink it.
If You’re a Coffee Drinker… make sure that you are ordering just plain old coffee. When you add all the flavors and such, you are just adding sugar into your diet. It is not critical that you don’t use creamers, but it can be a helpful step in your weight loss journey.
Cayenne Pepper. One of the active ingredients in cayenne pepper helps to increase the burning of fat. This is just a small change in your diet that can be helpful on your weight loss journey.
Lift Weights. Weight lifting is one of the fastest ways to burn fat and calories in the gym. The more muscle that you have built up the more calories that you will burn. Weight lifting exercises are a sure way to burn the most calories in the gym.
Intervals. Studies have shown that intervals are the most effective way to work out. These keep your heart up even though they create a lower intensity workout. A lower intensity workout will also last longer than a high intensity workout, making sure that you are spending more time in the gym than before.
Do a Full Body Workout. Whether you are exercising at home or at the gym doing a full body workout is the most effective way to lose weight. When you are working out your whole body, you will be more likely to burn more calories than if you are only doing core exercises, for example.
Eat More Fruits and Veggies. Obviously, fruits and veggies are good for you. If you start to substitute your salty and sweet snacks with vegetable or fruits, you will see a large change in your physique faster. Remember that salty foods can cause bloating in your body, and just cutting out your overly salty snacks can help you look and feel better.
Eat More Protein. Every meal or snack during the day should include some type of protein. Many people eat their proteins with dinner, but this is not sufficient enough to see results. Lean proteins can help to increase your metabolism, which will help you to lose weight more effectively.
Fish Oil. Although it is not the best tasting supplement, studies have shown that it can help to cut down body fat. Fish oil will help you to not accumulate more body fat after you have started to lose it.
Watch Your Carb Intake. It is really important to match your carb intake with your activity level. If you are not doing much in a day and your carb intake is very high, you are going to gain weight. This is where the fruits and veggies idea really takes hold. You can cut down on calories with simple decisions like these if you are not having a very productive day.
Try Eating Salads. I don’t mean to substitute every meal with a salad, but you are given the choice of steak salad over steak and fries, maybe try that steak salad. Salads have practically no calories in them, so by eating a salad or even adding a salad to your meal instead, you will be eating less calories overall.
Ask for Dressing on the Side. If you are dipping your dressing instead of pouring it over your salad, you will have less calories in your meal. Dressing is what creates calories in a salad, so be aware of that every time you order.
Drink Water! Your body is made of more water than any other material, so drink your water, your body needs it! Water also helps to fill you up so that you are not just hungry all the time. If you are craving that midnight snack, try to drink two cups of water, as that will fill you up.
Keep Track of Your Portions. If you can keep some sort of food journal, great! If not, you should still make a mental note of the portions you are getting. Once you become aware of your portion sizes it will be easy to recognize when there is too much, or too little, of something on your plate. Never go for the supersized meal, I mean duh.
Keep Track of Your Weight. We will all have relapses but keeping track of your weight can help you to stay on track. By watching your weight, you will also what is helping and what isn’t in your diet plan. You don’t have to be too concerned with the numbers, just let them be a guiding force for you to stay on track.
Take the Stairs. Now I’m not telling you to take the stairs to your 40th floor office, but when the opportunity arises, take the stairs instead. When you take the stairs, you create an easy calorie burning situation. This won’t make or break your routine, but it can be an extra step to help with weight loss.
Keep Laughing. This may seem silly, especially because you will be on a diet and who enjoys those, but studies have shown that a great way to burn calories is by laughing.
Breakfast is typically the meal that gets the most attention, as it is commonly referred to as the most important meal of the day. While this may be true to some extent, this doesn’t mean that you should neglect eating healthy during other meals as well.
Lunch can be a problem for many people and for many different reasons. Many of us spend our lunch hours at work in office, and at our options are limited. Others are looking to cut back on calories wherever they can in an effort to lose weight, and lunch is typically the meal that is the hardest hit.
While we all want to maintain the healthy and sexy figure, not eating enough at lunch is a good way to make ourselves feel sleepy and sluggish towards the latter half of our work day. Each meal should contain the proper balance of nutrient rich vegetables, mean proteins, and healthy facts.
Best Take Out Options
The most common misconception about healthy lunch options is that many people believe sushi and other restaurants that serve fish is a good for us. While the fish itself is a great source of being protein as well as beneficial fats, the meal itself usually consist mainly of rice or some other cheaper filler ingredient.
These filler grains such as rice in Mexican dishes, pasta in Italian dishes for example are the foods that are really going to negatively impact our diet, as they generally are high in calories and low in other nutrients.
When trying to choose the most healthy takeout option for lunch, your best bet is to opt for a salad with the least amount of additives such as dressings which are going to really racked up the calories. Avoid additional carbohydrates wherever possible for example ordering a burrito bowl instead of the burrito itself.
Chef salad is an excellent option here as well as it contains plenty of greens as well as the necessary proteins as well, both of which are going to keep youthful and help you going throughout the course of your day.
Pressed for Time
If you’re someone that is always on the go or if you’re someone who is a typical a personality never wants to sit down and eat, then you’re probably someone who just grazes for lunch and eats whatever is available.
If this sounds like you the best thing you could do is to provide yourself with healthier options such as keeping a few bags of nuts around as well as seeds, which are easily accessible snack. These foods are rich in many types of nutrients including calories, which can help keep you going without the need for an actual lunch.
If you’re someone who likes to make the best use of your time and get things done in the most efficient manner as possible, then the best piece of advice here is to double up on your meals. For example if you’re going to be cooking star Friday for dinner tonight, make a double batch of it so that you can bring the other half to work for lunch.
As long as you know how to properly eyeball portion sizes here, you’ll be able to effectively meal plan your lunches with a minimal time investment. For portions of proteins, generally speaking you want something that is about the size of your fist, and for vegetables you want to include approximately a baseball size serving in each meal.
You also want to make sure you’re getting the proper amount of calories in each meal by providing yourself with a nutrient rich starch such as a sweet potato, quinoa or other whole vegetable.
The Meal Prepper
If someone who is all about meal prepping, then chances are you aren’t too concerned about variety. You are all about getting the cooking out of the way in one shot, while still getting the most nutritious food in the process.
Their plenty of good options here however one of the best options that pretty much anyone can do on their own is to prepare a stir fry. A stir fry requires little cooking equipment, and is a meals that is well balanced and contains all the nutrients we need.
You can either use mean chicken, lean Turkey, or even lean beef as your base protein here, while incorporating plenty of bell peppers and some brown rice for additional macro nutrients and calories.
We’ve been taught to never ignore breakfast as a child, that it’s the most important meal of the day. Today, there has been varying news about its true importance. Some studies suggest that breakfasts are being overrated and that it may not be that important when it comes to shedding excess pounds or sustaining a healthy weight. Despite this, it doesn’t mean that skipping your first meal of the day is a healthy habit because it’s not whatever your excuse is.
In truth, eating breakfast remains a great morning habit to maintain, regardless of some other studies that make its significance a bit questionable. Generally, a highly nutritious breakfast can set your day right by delivering long-lasting energy that serves as fuel as you go on your way throughout the day. By eating healthily and fully in the morning, you’re also helping yourself repress your cravings and reduce your risk for certain chronic medical problems.
Here are six of the worst foods you can have for breakfast, especially in terms of weight loss:
Unless you make your own, smoothies you buy outside are usually loaded with calories higher than a combination of burger and fries. They also have high sugar content, which is also another red flag if you’re trying to lose weight. Smoothies you can purchase at grocery stores can also have a natural sugar content like that of soda. You may think it’s healthy because of the fruit flavor, but they’re typically just dressed-up fruit juices. Smoothies are healthy if you make them yourself with your chosen ingredients.
Juices contain lower calories than smoothies. They can also be rich in vitamins and antioxidants, but they aren’t the greatest option when it comes to having your first meal of the day. This is because it lacks fiber that can help you feel full. They’re also frequently high in sugar, sometimes; their sugar content is higher than that of sodas. This is bad news since liquid sources of sugar lead to a faster increase in blood sugar and insulin levels as compared with solid food consumption. Some studies also showed that fruit juices were associated with a heightened risk for diabetes. Instead of juicing, eat whole foods instead.
3. Pancakes and waffles
You can also add bagels and muffins into the mix. These are popular breakfast choices and while they’re surely delectable, they have something that you don’t want to consume early on and that’s refined flour. They also don’t have adequate fiber to give you that feeling of satiation. In a study, those who had an egg for breakfast lost 65 percent more weight and shed more abdominal fat than those who had a bagel. This is because breakfast meals consisting of carbs deliver only half as much fullness as a breakfast consisting of protein-rich eggs. If you’re truly craving for carbs in the morning, at least use whole grain flour for a pancake alongside with some eggs.
4. Specialty coffee drinks
Many coffee lovers opt specialty coffee beverages as their breakfast. The bad news is that these drinks contain more than 300 calories. They typically also have lots of added sugar it’s like you’re drinking candy in a liquid form with a coffee flavor. For instance, 16-ounce frappuccinos contain 7-8 teaspoons of sugar. Even the green tea latte with soymilk, which seems like a healthy alternative, contains a whopping 14 teaspoons of sugar.
Starting your day with basically just lots of sugar can cause heightened hunger and cravings for sweets as soon as your blood sugar drops abruptly. This is definitely not good not just for your weight loss management plan, but for your general health as well. If you’re really a coffee person especially in the morning, you can have cappuccinos or lattes for a healthier substitute and stick to the smallest size. Don’t even bother with the whipped cream and syrups no matter how tempting it can be.
5. Cereals with misleading labels
A Harvard study found that whole-grain assertions of certain food brands you see at supermarkets may signify that the food is actually high in sugar and sodium with a greater amount of calories. The best options are those grains with one gram of fiber per 10 grams of carbs. For instance, a cereal containing 28 grams of carbs should have at least three grams of fiber.
6. Flavored yogurt
Greek yogurt is originally considered as one of the healthiest because its protein content is twice as much as regular yogurts. It also contains only half the natural sugars if it’s produced using the conventional straining procedure. However, a report states that due to the high quantities of sugar, artificial components, and thickeners, yogurt has since become unhealthy.
Brands that frequently utilize artificial components and flavored assortments are loaded with 5-7 teaspoons of added sugars in every cup. That’s more sugar than many baked sweets you avoid eating thinking they’re too sugary. So, stick to a plain Greek yogurt as it only has about two teaspoons of sugar per cup. You can add flavor by throwing in some fresh or dried berries.
Wanting to lose weight is something that virtually everyone is faced with at one point or another during their lives. Losing weight can be one of the more difficult things to accomplish as well due to have difficult it is to pinpoint the problem, as there are many contributing factors that lead to weight gain.
While eating properly and exercising regularly are going to greatly improve your chances in losing weight, to without getting the proper amount of sleep your chances a pretty slim of succeeding in that respect.
How Much Sleep Do You Need?
Unfortunately you may not like to hear this answer but the amount of sleep a person needs is going to vary greatly from individual to individual. This has to do with everybody having different biochemistry as well as people adhering to different schedules different levels of stress and different energy requirements, to really simplify things.
On average a person is going to need minimally 7 hours of sleep a night in order for them to perform optimally, some of us needing upwards of nine or even 10 hours of sleep a night. These numbers are going to be dependent on a few things especially the activity level of a person, as someone who is active is going to require more sleep in order for their body to adequately recover.
Why Is Sleep Essential to Losing Weight?
Sleep is so important to weight loss mainly because of how important sleep is to our health as a whole. Although it is unknown how long a person can go without adequate sleep in being able to function, what we do know is that sleep is critical to perform many different processes that occur within the body.
One of the main contributing factors here is stress, and how adequate sleep is essential in reducing the amount of stress that individual experiences.
The reason why I stress is so bad for health is because of how our body responds in accordance to this stress. One of the first things it does is it releases two hormones, one being cortisol and one being adrenaline.
Adreneline is the hormone which is always associated with a flight or fight response, one that the body uses as a stimulant to get us going. The body produces this hormone in response to lack of sleep to give the body than necessary tactic needs to get through the day.
On the flip side the body also produces a hormone called cortisol in response to stress, which is bad because of this hormones relationship to weight gain. Essentially the more the body produces cortisol the more weight will be accumulated in response. This can lead to a positive feedback loop, which is the furthest thing from being good.
But this means is that as the body accumulates more fat tissue, this fact issue itself releases more of the hormone cortisol, which in turn leads to more fat gain. This is easy trap the fall in and the cycle in which many people are stuck.
Other Health Implications?
While many of us first think of how sleep can impact our weight gain it is far from the only potential negative health impact that we’re faced with as far as lack of sleep is concerned.
Many people who are bodybuilders in weightlifters and don’t get enough sleep see huge problems as far as their gains are concerned, in that they are significantly reduced.
Another huge health implication here is that of cancer cell and tumor growth, which is a growing health concern among the general population. Cancer is a growing cause of death among many people hence why it should be one of the diseases you are concerned with.
Lab studies conducted with rats have shown that sleep deprivation has a huge impact on the rate of growth of tumors in cancerous tissue. Rats were not allowed continuous sleep throughout the night were much more prone to developing cancers and tumors as opposed to those who received full night’s sleep on a regular basis.
As far as the health implications of lack of sleep they stem a lot deeper than just weight gain, muscle atrophy in tumor growth. Sleep affects every area of our body including our immune health, our mental health, our skin, nails, organs and virtually everything in our bodies.
If there’s one area is far as your health is concern which you really should improve its getting more sleep as in doing so has shown to be beneficial in so many different facets.
Don’t Fall For Trendy New Diets
When it comes to getting rid of weight and keeping it off, getting your body in a good rhythm consisting of regularly scheduled, balanced meals is paramount. It seems like every day there is some new fad diet that claims it can help you drop weight fast.
Whether it be a diet that suggests that you remove all fats, or all carbs or whatever the new trend is, don’t fall for it. Chances are that it is nothing more than a gimmick anyway, and will do nothing but knock you off track.
When considering our diet, don’t take any short cuts. Diets that claim you can lose weight by cutting out calories or significantly reducing portion sizes are not going to help at all, in fact they will be detrimental.
Basing a diet on starving yourself is a recipe for disaster that will inevitably lead you going back for more food, packing on more calories and fat.
Use the 85/15 Method
Trying to eat healthy can be extremely difficult especially if it is new to you. Eliminating all of the junk food you eat by going cold turkey isn’t going to work, so don’t try that route.
Believe it or not, if you are someone who regularly eats junk, your body is somewhat addicted to it and you have to treat it as such. For example you couldn’t just take the bottle out of the hands of an alcoholic and expect them to magically become sober.
You do that and they’re going to come back for more. The trick here is to gently wean yourself off of the sweets, and to snack sparingly.
Make sure your diet consists mainly of healthy and nutritious food, with the occasional snack. Stick to the 80/20 rule or if you are really ambitious go for 90/10. This means 80 or 90% of the calories you eat are from healthy foods, the other 1-20% being junk food.
Approaching weight loss in this manner will increase the chances that you stick to this diet immensely.
Make Sure To Get Enough Sleep
Sleep is important to weight loss because of the role stress plays on our bodies and overall weight. When we don’t sleep for an adequate amount of time, or just have a bad night’s sleep in general, our bodies become more stressed.
This is because many biological processes and repairs transpire while we are asleep, and if these processes cannot be completed during sleep, they could negatively affect how we function.
In response to our body being stressed, we produce a hormone called cortisol. Cortisol is our stress hormone which also promotes the accumulation of fat.
So basically when you don’t get enough sleep, you become more stressed, produce a hormone as a result, which causes additional fat storage.
Do Different Exercises
Another big thing we can do to influence weight loss is to vary up our exercise routine. The more we do the same routine, the more our body adapts and adjusts as a result, in theory making the exercise easier as time goes on.
To combat this we can do two things to vary up our routine; one is to do completely different exercises, and the second is to increase the intensity of the exercise or work done throughout.
Doing either of these things will stress the body again to the point where it has to adapt to meet these new needs, and in the process you burn fat and lose weight.
Make Smarter Choices When Dining Out
This is one of the options where we can be pretty limited depending on where we are eating. If possible try to be familiar with the types of dishes that the establishment has beforehand so you know what dishes are healthy.
Many places have dishes that exceed even your daily recommended allowance for calories so make sure you are choosing wisely.
Bring Snacks on the Go
Another helpful tip when it comes to losing weight is to always keep snacks handy. They can curb an appetite and prevent you from grabbing a greasy meal from a food truck during lunch or a candy bar loaded with sugar from the vending machine.
Granola is always a good option as are nuts, seeds, and dried fruits. Try to always keep some type of dried snack on hand as they are really quick and convenient to eat, while being extremely healthy at the same time.
The idea of severely limiting a completely trying out carbohydrates altogether from their diet, is something that many of us can’t even begin to fathom. This is because many of us great portion of our diet revolves heavily around foods which are rich in this type of macronutrient.
The idea of doing so not only seems impossible, but also seems like it would be another form of torture as these carbohydrate rich foods are some of the most popular ones which we enjoy a regular basis.
This no carb diet is also commonly refer to as the ketosis diet, where your body uses fats as its primary source of energy. Many people choose to make the switch which requires a lot of effort on their end, so what benefits exactly do they gain from doing so?
1-Improves Fat Loss
Like virtually every other diet out there, the reason why this diet is so attractive is because it is great in helping users to lose weight. Bechtel studies have shown that in comparison to a low fat diet, a diet low in carbohydrates is much more effective in losing weight, especially in the short term.
This may seem counterintuitive as fats contain more than double the amount of calories per gram of weight than a carbohydrate does, however due to the satiating effects of these types of foods people tend to end up losing weight in the process.
2-Could Help Reduce Your Risk of Cancer
Another potential benefit of switching to this type of diet is that studies have shown that doing so can reduce the individual’s risk of developing certain types of cancer. This is mainly due to the fact that the foods we eat in the non-carb diet have little to no sugar at all, which has been shown to be the fuel cancer cells prefer.
Cancer cells in particular have shown an inability to convert the source of energy they need from sugars to fats, which in turn can help in individual to reduce the chances of developing cancers.
3-Protects Against Diabetes
In a similar vein, a diet that is completely devoid of carbohydrates can greatly help an individual reduce the chances of developing diabetes, or even potentially helping to reverse the disease itself.
This again has to do with this type of diet lacking simple sugars which can wreck havoc on our blood glucose levels. Eating these types of simple sugars in excess is bad for us because they are easily absorbed into the bloodstream, which causes a huge surge in our blood glucose levels.
All their time this causes insulin the sensitivity in the body and is a precursor to diabetes.
4-Better Heart Health
Eating a diet that revolves heavily around fats and proteins doesn’t seem like one that would be healthy for heart, due to what we learned in the past and the association of fats things like heart disease, sclerosis and other cardiovascular diseases.
While some fats definitely can cause these types of problems, other types of fats such as monounsaturated and polyunsaturated fats are not only bad for heart but are actually beneficial.
In turn the limiting many of the sugars in our diet also improves our heart health, as eating a diet high in sugar has shown to cause damage to our blood vessels. Eating too much of these simple sugars over a long period of time as an almost abrasive like effect on the interior of a blood vessels slowly grinding away at them causing them damage over time.
Are There Any Danger I Should Be Worried About?
Like with any other diet out there, the longer you are following it the higher risk you are at developing some type of health problem. This is because generally speaking people don’t tend to add enough for ID in their diets causing deficiencies in one type of new trainer and other which progressively gets worse as time goes on.
To avoid this you want to be including different types of varieties of foods in your diet to make sure that you are getting all the proper nutrients which are body needs. If your body doesn’t get these nutrients you’re first going to feel signs of lethargy which can be a warning signal.
If you really unsure about how will you are on a certain nutrient and outs of fact and you can always go to the doctor and get a blood test to definitively see if there is a problem.
Even a late night snack or even a meal in some cases before bed is something that we long been told to avoid doing at all costs if we don’t want to put on weight. While this may be true to some extent things don’t always work out as you plan, and it sometime are another we’ll inevitably find ourselves digging in the fridge for late night snack at one point or another.
The thing is if you’re actually getting hungry at night it can be completely normal. Depending on your schedule all would you have eaten that they and your general activities the time which are body trees food can vary drastically.
If you’re one of those people who always finds themselves up late night searching for late night snack you can do yourself a favor by eating the right types of foods which won’t cause you to gain weight in the process.
This has a lot to do with the hormone that the body secretes as it prepares itself for sleep. This hormone is known as melatonin, and studies have shown that has this hormone in the body rises more prone we are put on fat from the food we eat. For most people there circadian rhythm means that their body is going to start winding down at about 7 to 8 p.m. or so.
You want to stop eating at least at our prior to this change occurring. Melatonin signals the body to slow down the digestion and processing of nutrients and in turn our metabolism. This is why we tend to gain so much fat later on in the evening as opposed to earlier on in the day.
What Should You Eat If You’re Starving and Hovering Over the Fridge?
Sometimes we just can’t fight that hunger craving and find ourselves at the fridge late at night when we know we shouldn’t be eating. At this point we’re going to eat something anyway so we might as well choose something that’s going to fill us up and which will cause little damage in the process.
There are two main ingredients going to look for in your foods in order to determine how well they’re going to fill you up and keep youthful throughout the remainder the night. These two ingredients are protein and fiber which luckily are found in many types of foods.
Complex carbohydrates such as whole grain bread, all grain crackers, or other carbs high in fiber are great foods to eat before bed. The fiber content of these foods is going to keep you full, and carbohydrates themselves promote the release of serotonin which is going to help you get to sleep faster.
Foods high in protein are also great foods feed at night because of the satiate in effect that protein as on us. The best foods you should eat prior to bed are going to be ones by cottage cheese, mozzarella, yogurt or other similar foods.
This is because these foods are not only high in protein, but a particular type called casein. Casein is an especially slow digesting protein that’s going to help keep you say she did longer throughout the night.
How Can I Avoid Getting Hungry Late at Night?
The best course of action here is to make sure your fall before bedtime approaches, which can be done by feeding the proper amount of calories and of course the right types of foods throughout the day.
Ideally you want to be eating vast majority of your calories at breakfast, and gradually working your way down as the day progresses. This is because they are metabolism is the highest when we first get up, and gradually declines as you progress through the day. So with that being said if your goal is weight loss, you want your breakfast to be the biggest meal today and enter the smallest.
To achieve this your best friends are going to be again complex carbohydrates and foods rich in protein. These two types of foods are not only going to provide you with the energy that you need to get through the day, but are going to provide you with a consistent supply of this energy as well.
You want your breakfast to revolve mainly around whole grains, fruits and some protein as well. Something like oatmeal, blueberries, a banana, and a slice whole wheat toast with peanut butter is a great way to start the day.
When we first think of diets, ultimately we think of the foods which we are restricted from eating. People who go paleo can’t eat cheese, vegetarians don’t eat meat, and vegans don’t eat animal products at all.
The good news here is that this type of diet is one that is all inclusive, meaning that no one type of food is restricted here. This diet has much more to do about portioning and moderation more than it does restriction. By its nature it is much more convenient than other types of diets as well, making it easier for most people to stick to.
While the flexitarian diet consists mainly of plant based foods, it does include fish and meat on occasion making it a more attractive diet for a larger audience in comparison to most other options. On top of that not only is this diet good when it comes to weight loss, it can help improve your health also.
What Exactly Is a Flexitarian?
Basically it comes down to balancing convenience of meals with your health in mind. The diet can vary to person to person as well, as some people will eat meat every day on this diet, while others may only have meat once a week.
This is a diet for those of us who want to live a healthier life, but aren’t will to give up on meat just yet. This diet offers a nice compromise between the two without sacrificing too much in either direction.
What Are the Benefits in Switching to a Flexitarian Diet?
1-You’ll Still Be Getting Enough Protein
One of the biggest problems when it comes to losing weight and trying to eat vegan is the calorie consumption. Most of the foods here are going to be really dense in nutrients, however one area where they are really lacking is protein.
Getting the right amount of protein you need daily through vegetables is more difficult than if you were to eat lean animal meat to do so. For example a cup of quinoa is about 220 calories, and provies 8 grams of protein. A 3oz piece of chicken on the other hand provides 24 grams of protein at only a cost of 130 calories.
If you are someone looking to lose fat while still maintain your muscle mass, the flexitarian diet is a much more effective way of doing so as opposed to a vegan diet.
2-The Diet Will Improve Your Health
While this diet does allow for some consumption of meat and other animal products, it revolves mainly around whole foods. These are the more nutritionally dense foods we have available to us, which provides us with all the nutrition we need at a minimal caloric cost.
Along with the weight loss from this diet comes other health benefits. Just being obese itself puts a person at a greater risk of developing diseases, including ones such as diabetes and various forms of cancer.
Also eating mainly whole foods means that you will be eliminating a whole slew of unnecessary added sugars, salts and other food additives which can influence weight gain. Eating too much salt encourages the body to gain more water weight to compromise, and excess sugar means more calories.
3- It Is a Diet That Is Easy to Stick To
More important than anything else is whether or not you are able to stick to your diet long term. That is the worst aspect behind any type of restrictive diet, which flexitarianism eliminates. On top of that this means your family can come along for the ride, making things even easier.
Another horrible aspect behind many diets out there is that it requires you to meal plan separately. If you have a family and have to take care of their meals as well, adding a diet to the mix can make it that more difficult to do so.
Switching to this type of diet will more than likely mean more savings at the grocery store also, as you should be reducing your consumption of meats and animal products.
These types of foods are the ones that eat up most of our shopping budget, and consuming these foods regularly means you don’t have money for the good stuff. Reducing your consumption here means that you can afford to splurge on that wild caught salmon or a piece of grass fed organic beef from time to time.
Our bodies consist mainly of water, and up to 75% of our total weight comes from this water. This means that we need to be getting plenty of water from both beverages and our meals to get all that our body needs to function properly.
With that being said too much water retention is still a problem that many people face, making them gain extra weight as a result, which causes bloating and general discomfort.
You may not think it makes a huge difference, but in some cases people are carrying an extra 10lbs of water weight around with them. Just an extra 10lbs of body weight can really affect how well your body functions, and this weight will definitely slow you down.
Thankfully there is plenty we can do to lose this extra water weight, we just need to know how to go about doing so. Once you know how to do so, you can get rid of this weight and keep it off for good.
How Can I Lose Water Weight Without Impacting My Health?
1-Keep an Eye on Your Salt Intake
One of the biggest factors that impacts how much water weight we put on is our sodium intake. Sodium is one of the tools that the body uses in order to properly balance our water weight, specifically how much water we retain.
Processed foods are the largest source of these salts as far as our diets are concerned, so stay away from these foods if possible. Just bear in mind that the more salt you consume, the more water your body is going to retain in response.
Stay away from processed foods such as the frozen dinners you find in the freezer section along with many canned goods which are also loaded with sodium. Stick to whole foods instead whenever possible.
2-Eat More Protein
Another important nutrient in respect to water retention are proteins. Protein plays a large role in fluid balance, mainly in keeping these salts from leeching out of one tissue and in to the blood stream.
This keeps the salts in the muscle tissue for example, where they are needed. If you don’t eat enough protein your body will not be able to keep these salts from leeching in to the bloodstream. In response your body will retain more water to maintain equilibrium within the blood, causing more water weight gain.
Sources of protein that you want to eat to reduce your water weight are ones that are high in protein while being low in saturated fats. This doesn’t mean that you should avoid protein rich foods who are also rich in healthy fats like salmon, mackerel and other fatty fish.
3-Make Sure to Get Enough Potassium Also
Similar to sodium, potassium is another mineral which greatly influences fluid balance in the body. Potassium helps to do so by increasing the rate in which you urinate, which helps to reduce some of that weight due to extra water retention.
It also helps to reduce water weight by decreasing sodium levels in the blood, in turn causing less water retention due to the reduction of sodium within the blood.
4-Exercise More Often
Being physically inactive is one of the most effective ways in which someone can gain water weight. When we work an office job, or are just generally inactive, it causes blood to pool in our lower extremities. This pooling of blood tends to leave excess water in these parts of the body, holding on to this additional weight.
Exercising more often is going to help to circulate that blood better across the entire system, allowing for that excess water to be removed from the lower extremities. Exercising also helps to burn up all of this water along with glycogen which is stored in our muscles, helping to reduce water weight further.
5-Make Sure to Stay Hydrated
Believe it or not, proper hydration is another important aspect in being able to keep your water weight down. Keeping hydrated is going to encourage your body to urinate more frequently, flushing out excess water along with other toxins from the body.
A good rule of thumb to go by here is to consume an ounce of water per 4 pounds of body weight. In some cases you may have to drink even more water to see significant results, in the range of one ounce of water per every 2 pounds of body weight.
About Lipo-6 Carnitine
Lipo-6 Carnitine claims to be a natural weight loss supplement that gets its potency from the strength of carnitine, which is an amino acid that delivers fatty acid chains to the mitochondria in order to be utilized as energy. Lipo-6 Carnitine is a fat loss solution that’s manufactured by Nutrex. Just like any weight loss products, it promises to offer real weight loss solutions among consumers who are looking to shed significant amount of pounds for a leaner physique.
About the Company
The manufacturer Nutrex Research has its main office in Florida. The company has started its operations in supplement making since 1992. The weight loss product Lipo-6 Carnitine is part of the already present Basik product series. This also consists of the original Lipo-6 formulation and Lipo-6 CLA, the latter of which is a conjugated linoleic acid product.
The company is not listed with the Better Business Bureau, but thus far there aren’t any grievances from users of the products based on the customer feedbacks we’ve come across online.
The key component in Lipo-6 Carnitine is, of course, carnitine. To be more specific, it has 1,490 mg of l-carnitine tartrate.
Basically, this amino acid helps with increasing energy, which is vital for making sure that the muscles are working properly. Given this, there are companies recommending the intake of carnitine, apart from the body’s natural generation of the amino acid, in order to increase one’s energy levels, which help the user lose weight, too.
There are clinical studies subjecting the efficacy of carnitine in boosting a person’s energy levels. Nevertheless, the results of these researches are varied. Thus, more studies have to be performed in order to obtain a more conclusive determination.
In one of the studies performed, 2 grams of L-carnitine was provided to 10 men of healthy physical state. These individuals also finished a series of workouts. All of them encountered an increase in testosterone levels, as well as lessened muscle impairment. However, L-carnitine appeared more potent after training or during one’s recuperation time.
In another research, men who participated in the study took 2 grams of L-carnitine and also encountered some outcomes. But the authors of the said study noted that the results were insignificant.
Is the Product Harmless?
This amino acid is linked to a few minor adverse reactions, including digestive problems like heartburn, abdominal discomfort and diarrhea.
Lipo-6 Carnitine doesn’t contain any stimulants, so customers can feel confident about not encountering any serious side effects while using the product. This supplement is also totally safe that you can take it alongside other dietary products since no possible interactions can be expected.
Proper Use of the Product
The supplement is in liquid gel capsules. This is made that way for quicker assimilation in the bloodstream, hence, faster visibility of effects. To use Lipo-6 Carnitine, take two capsules 30 minutes prior to starting your training. During your rest days, you can take two capsules any time, depends on when you prefer it, as long as it’s done between your meals. The recommended dosage is only two capsules per day. Exceeding this is not advised. Make sure you always drink a glass of water when taking Lipo-6 Carnitine, or any drinks of your selection.
Accessibility of Lipo-6 Carnitine
Thankfully, the supplement is accessible in several online and physical stores. Mostly, these stores offer the product at around $30. Its manufacturer also sells Lipo-6 Carnitine for $30 on their official product site. If you want to look for the greatest deal, you can find it on BodyBuilding.com where it is priced at a discounted cost of $19.95. This apparently is a great deal since you’re able to save around $10.
What’s the Bottom Line?
The researches done on the effectiveness of carnitine show that this amino acid has potential in terms of helping people who are looking to lose weight. It is also reasonably priced, which is good news for customers who are looking for a weight loss supplement that’s got promise while not being overpriced. Since its ingredient is natural, there are no major side effects you should be worried about.