10 Weight Loss Foods That You Should Eat

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Losing weight means you have to watch what you eat. Watching what you eat entails will, determination, and discipline, plus the eagerness to eat foods that may be tasteless or bland, and yet nutritious. What are you going to do with that? Well, you’ll just have to start loving healthy foods and cook them in ways that will make it delicious.

 

Here are the world’s healthiest foods which must be in your eating plan, if you want to lose weight:

 

  1. Whole Eggs

 

You read that right. Whole eggs are super nutritious, low calorie and high in protein. No, it doesn’t promote bad cholesterol or induce a heart attack. Don’t believe that gossip. You can eat as much as three boiled whole eggs, including the yolk, each day. As for boiled egg whites, the sky is the limit! If you are on calorie restriction and yet need all the protein and good fats you can get, opt for whole eggs.

 

  1. Dark, Green And Leafy Vegetables

 

Have you heard the word “superfood”? Well, dark, green and leafy veggies are included in the superfood category. Kale, arugula, spinach, Swiss chard, collard greens, and Romaine lettuce are just some of the healthiest dark, green and leafy vegetables out there. It is packed with fiber, vitamins, and minerals to keep the body resilient and robust even if the calorie consumption in a day is low.

 

  1. Salmon

 

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Salmon is another “fatty food” that is on the healthiest food list. Protein, Omega-3 fatty acids, and iodine are just some of the nutrients in salmon. Overall, it reduces body inflammation which inhibits obesity progress. (You will also benefit from eating tuna, sardines, trout, herring, and mackerel.)

 

  1. Cruciferous Vegetables

 

It’s not enough that you eat green and leafy vegetables. You also have to eat cruciferous veggies like broccoli, cauliflower, and cabbage among many others. Cruciferous veggies are vegetables that contain the right amount of protein compared to other veggies. It also has cancer-fighting properties and is potent in fiber. If you are trying to lose weight, you want foods that are fiber-dense. This vegetable type is one of those foods.

 

  1. Lean Beef And Chicken

 

Lean means the meat contains at most 10% animal fat. Now, a lot of bad news is circulating destroying these real facts about these foods. Here is the truth – if you eat processed beef and chicken, it is still unhealthy and may still cause obesity in individuals. If you eat unprocessed red and lean meat (beef and chicken), this will supply you your protein need for the day. The stress is on BEEF and CHICKEN. PORK is never a healthy option, unprocessed or not.

 

  1. Boiled Potatoes

 

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It’s true that potatoes are high in calories, but if you eat one boiled potato of medium-large size, you will notice that your stomach is full. In the Satiety Index, potatoes are the highest scoring food meaning it will keep you full longer without having to crave for more. If you have the discipline, it will help you lose weight. But then again, French fries are not boiled potatoes.

 

  1. Beans And Legumes

 

Again, these foods are high in fiber and protein. You need fiber and protein if you want to lose weight because fiber will curb your appetite and protein will repair your muscles, and aid in turning fatty tissue into lean muscle tissues.

 

  1. Cottage Cheese

 

Who says you can’t eat dairy foods? Cottage cheese is your “friend” even if it is a dairy product because it is high in protein and calcium (for the bones), somewhat low in calories, and will keep you feeling full longer. Calcium is also needed to boost the fat-burning process.

 

  1. Avocado

 

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Super healthy indeed, the avocado contain MUFAs or monounsaturated fatty acids. When you eat it, you will feel that it is slimy, but in a deliciously good way. That’s due to the healthy fats, which the body needs if you want to slim down. Why? MUFAs will increase the body’s ability to absorb nutrients from other foods, specifically veggies, up to 15 times.

 

  1. Apple Cider Vinegar

 

If you want to slim down, then, consume 15-30ml of apple cider vinegar every day. A study reported that consumption of apple cider vinegar in that amount for 12 weeks would aid in losing weight up to 1.7 kilos.

 

There are many other foods out there that are beneficial for the body especially when it comes to weight loss. The ten foods mentioned here are the cream of the crop, the top of the line, or the best of the best in the “healthy foods to eat if you want to slim down” category. Now, create your meals and good luck on your road to slimming!

 

 

3 Cardinal Rules On Exercise

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For those who are clueless (or want to pretend that they are naïve and gullible), why is there a need to exercise? You need to exercise for a straightforward reason – exercise will improve your health and well-being. With that, it means your life can be prolonged, and you’ll be a much happier person.

 

Who needs to exercise and work out anyway? Well, for starters, you and I, and everyone on this planet need to be more active, even kids and the “mature” ones. But joining a gym can be expensive. Yes, that’s true. Another fact is that you don’t need a gym membership to exercise. Say what? It is your chance to get healthy, without breaking your bank account.

 

Rule 1 – Cardio Workout

 

First off, you need to increase your heart rate and quicken your metabolism. How are you going to do that from home? Well, there are many ways to perform cardio exercises. You can even do a short, ten-minute program in your office. It’s that convenient. Think about it.

 

All you need in a day is at least ten minutes. What kind of cardio workout can you do in ten minutes? You can do so many things – on the top of my head, and I can name at least twenty! And I’ll prove it to you – walking, jogging, dancing, aerobics, Zumba, skip rope, jumping jacks, burpees, squat jumps, kickboxing, boxing, incline treadmill, mountain climbers, biking, stationary biking, reverse lunge, bridges, planking, high knee marching, and yoga asanas! See!? There are hundreds more you can do a cardio exercise. You can even perform exercises in your living room, garden, and like I said earlier, in your office.

 

Next time, when on your break, instead of eating for thirty minutes, use ten minutes of that to move around. You’ll reap the benefits – not just a leaner body, but also a healthy emotional state of mind.

 

Rule 2 – Strength Training Exercises

 

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Cardio and strength training are like peas and carrots. They always go together. And so, if you are going to perform some cardio workout, don’t forget to add some strength training exercises in the mix. It is the second rule. How are you going to do that? It’s easy. Again, all you need is ten minutes.

 

Now, we’re not here to promote going to the gym. We’ve already established that earlier on. But to practice strength training, you’ll need dumbbells, barbells, kettlebells and workout equipment. These can be found in the gym. That’s right, and we don’t need the gym. What you need are resistance bands and a couple of dumbbells or kettlebells, in varying weights. (Actually, you can work out using your body weight, too.)

 

Again, you can do strength training exercises at home or in your office provided you research thoroughly on how it is done correctly – proper posture and execution. You can also start lifting weights in minimal heaviness, and increase as you go along. You will get stronger, eventually, and that’s a promise.

 

How to do strength training exercises, you ask? Well, you need to know that strength training means toning your arms, chest, shoulders, glutes, legs, and abs. It involves using bands or bells while performing chest press, bicep curl, tricep extension, lateral raise, leg curl, squats, and oblique swing, just to name a few.

 

Rule 3 – Flexibility, Balance and Mobility Movements

 

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Last rule, work on your flexibility, balance, and mobility, even at the comforts of your own home (or office!). Why is this important? It will keep you on your toes. Your bones and joints will be strengthened, and it will help you avoid exercise-related injuries.

 

So, what movements can you do to enhance these skills? Yoga, Tai Chi, and Pilates are some examples. Again, no need to go to a gym. There are many DVDs out there that can help you improve your flexibility, balance, and mobility.

How To Avoid Stress Eating

Attending to mental and emotional health is as important as attending to physical health. The two are intertwined; a healthy mind can contribute to a healthy body. — Deanna Richards, LMHC

Experiencing stress can be a challenging thing on your part. In some days, it can also be a struggle to get on with life because of the stressors surrounding you. Because of this, there is a high tendency or possibility that you will lose interest in continuing your day. There are moments when you will procrastinate because of low energy. At the same time, you may also find yourself stress-eating. It is a situation wherein you will always feel hunger whatever you do and wherever you go. The worst and saddest part of all is that you are still hungry even if you have recently eaten.

 

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Keep A Food Diary

 

One of the things that you have to consider at this point is to record your food intake in a given day. The more aware you are about your eating habits, the easier it would be on your part to restrain yourself from overeating. Keep in mind that stress eating can make you obese. It may offer a temporary solution to the stress or negative emotions that you are feeling, but it can have more adverse effects on your body in the long run. All you need is to get a piece of notebook and use it to record your entire food intake for the day.

While there is some truth to this, what most people don’t realize is that stress alone can cause us to put on fat by altering many metabolic functions. — Denise Cummins Ph.D.

Talk To Someone

 

As much as possible, find a way to open up to someone about what you truly feel inside. Keep in mind that you must not waste your time and effort into feeling sorry for yourself. The right thing to do is to discuss the stress and anxiety that you feel. Take note that the more you open up about your issues, the better you would feel. If this continues to take place or happen, there is a good chance that you will no longer experience any tendencies to eat too much. Be brave to discuss what you are going through because it can help you a lot.

BetterHelp is a website that contains a directory of certified and qualified talk therapy specialists. They can help you discuss your stressors and anxieties without judgement.

 

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Do Something Exciting

 

Are you aware that one of the reasons why you are overeating is because of the usual routine of your daily life? To make things a lot better or easier on your part, it is best to find a new passion. Make a promise to yourself that you will look for a new activity that will keep you interested and inspire you to keep on looking for more. Keep in mind that when you invest your time into something new, there is a high possibility that you can start to restrain yourself from stress eating.

Your strong personal motivation might be to overcome depression or prove to yourself that you can run a marathon—or even apparently become a chess Grandmaster! — Matt James Ph.D.

Feeling stress in your life is only reasonable, especially if there are so many things going on in your life. Because of this, you have to master all the things mentioned above so that you will not end up stress eating. Remember that you have what it takes to change the course of your life. You just have to get better when it comes to choosing for yourself and the future.

 

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What If You Love Your Gym Instructor?

The journey to getting fit and achieving the weight that you have always wanted is a challenging road to take. There are several issues or concerns that you will encounter along the way. One of the possible things that can happen in your life is finding out that you have fallen in love with your gym instructor. Before you react negatively, you have to understand that what you are feeling at the moment is valid. It means that having feelings with your fitness coach is not necessarily a bad thing. Fortunately, there are many ways or strategies that you can use on how to handle your emotions.

 

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Know Your Place

 

The first step that you must do is to determine what your place or status is in his life. You must never forget that his purpose in your life is to help you accomplish your fitness goals. Just because you see each other every day does not mean that you are going to end up together. Keep in mind that going to the gym is only part of the fitness journey. However, if you think that there is a chance that he might like you too, do not have second thoughts in asking him out. Sometimes, you have to take the first move.

 

Process Your Feelings

 

Another thing that you must consider is to identify if your feelings are genuine. Be emotionally stable by knowing what you want and the direction that you want to take. Try to entertain the possibility that you may only like your instructor because you see him now and then. Are you sure that you know the details of his personal life? Do you think that he can be a good boyfriend for you? Consider all these things before you decide to pursue your interest in him. Otherwise, you will only end up regretting your choices. Be smart enough to be sure about your desires.

 

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Restrain Yourself

 

Until you are fully sure of what you feel inside, make sure that you do whatever it takes to restrain yourself from flirting with your gym instructor. Think twice before you do anything as it can affect your fitness journey. If the other person ends up not liking you in return, things can become too awkward between the two of you. As such, there is a possibility that you may need to terminate your relationship with him. If this happens, you will lose a good instructor who can motivate you to get better.

 

Conclusion

 

Falling in love with your gym instructor can be a complicated thing. Nonetheless, if you know how to manage it right, there is a chance that you can get out of the situation with a smile on your face. In case the situation gets worse, do not worry because you can still get on with your life. What is important is that you never give up on your goal of getting fit. Learn how to be a stronger and more amazing version of yourself.

 

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Tips In Going To The Gym

One of the things that you must prioritize in your life is your fitness activity. As much as possible, find time to exercise regularly because it can have several advantages on your part. While home exercises can be a good idea, we highly recommend that you go to the gym because it can be the surefire way to get the weight you need. The reason behind this is that you will already exert time and effort in preparing for the gym. As such, you will have more motivation to complete the exercises for the day since you have already put in a lot of hard work just to be at the gym.

 

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In today’s article, we are going to provide you with some basic tips to remember when it comes to exercising. Make sure that you find time to read the rest of the article so that you will have worry-free days as you achieve your fitness goals.

 

Sign Up For Months

 

Are you aware that several gym providers offer discounts and promotions to long-term clients? You can save more on your membership subscriptions if you sign up for at least three months compared to when you sign up with only one month. However, it is essential to note that the offers may vary from one gym provider to another. Because of this, you have to research more about the perfect gym for you. Look for one that can provide you with tons of benefits at the lowest rate. Take your time in searching.

 

Always Stretch Up

 

One of the things that you must never forget is to perform stretching exercises before you perform physical activities at the gym. Do not forget that your body can also experience stress if you exercise too much. For this reason, it is imperative on your part to relax your muscles first and give it a chance to prepare for any form of strenuous activity. If you are not sure how to complete this, do not fret because you can always talk to your fitness instructor. Do not hesitate to ask questions about him.

 

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Wear The Right Sports Attire

 

When you exercise, make sure that you follow the cardinal rule, which is to wear the right attire at all times. You must be fully equipped and ready when you exercise. Otherwise, you are only exposing yourself to potential harm or injury. Failure to follow this basic rule can add inconvenience at your time in the gym. As such, you must see to it that you wear the right shoes and clothes when exercising. Never go to the gym if you are not dressed properly. Think of your welfare all the time.

 

Going to the gym is truly a rewarding feeling for you. It will not only make you ready to face the different challenges of your day. At the same time, it can also help in improving your mental wellness and awareness. Make a promise to yourself that you will start to take good care of your physical and mental health while you are still young. Act now before it becomes too late for you.

 

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