Weight Loss

Are you familiar with apple diet? The best thing about apple diet is that it has many benefits, including cleansing liver and kidneys, reducing cholesterol, and boosting general health. Since apple diet is not always good for every people, it is better that you consult your doctor before starting the diet. Here are the apple diet weight loss guidelines for 5 days.

Apple Diet: Day One

You must have only apples and apples for breakfast, lunch, and dinner. In a day, you must consume apples up to 1.5 kilograms. It is actually tough, but it will get easier on day two.

Apple Diet: Day Two

After finishing day one with the only-apple scheme, it’s time for a bit of reliefs.

On breakfast, the day-one rule still applies. You need to eat only apples in moderate quantities.

At lunch, you can be happy because you can have some variety. The ideal combination is an apple, two carrots, 1/4 of an onion, and a green salad. The onion might actually cause bad breath. If you have a date (a non-eating date, of course) and you are worried about the smell, chewing some mint leaves are okay.

At night, the only-apple rule comes again. But, it is a perfect meal to end the day.

Apple Diet: Day Three

On breakfast, you have some good food to eat: an apple (of course), a slice of lean turkey or chicken bacon, and one slice of wholegrain bread.

This relief continues to lunch where you can eat not only an apple, but also what you eat on lunch in day two: two carrots, 1/4 of an onion, and a green salad. Again, if you want to have to meet your friends, chewing some mint leaves is fine to get rid of the bad onion breath.

Apples in moderate quantities come again in dinner.

Apple Diet: Day Four

On breakfast, your apple will be accompanied with a slice of low fat bacon plus a slice of wholegrain bread.

While at lunch, the apple will come with 200 grams of skinned chicken or lean roast beef and delish raw vegetables. Yummy!

Again, before going to bed, have some meals of apples in moderate quantities.

Apple Diet: Day Five

Finally this day comes. And you can have an apple plus a slice of wholegrain bread and a boiled egg on breakfast.

And at lunch, still like the one you got on day four. Still yummy, isn’t it?

And at dinner, you have to finish your last only-apple meal (in moderate quantities, of course). And voila! Your apple diet is done. Congrats! Now check how much weight you have lost.

Not only apple, apple cider vinegar can also be used for your weight loss program.

Source: www.stylecraze.com

Apple cider vinegar can be found in everyone’s pantry. It is a versatile addition for some of your cuisine, start from homemade pickles, salad dressing, and marinades. In other cases, apple cider vinegar can be used to cure some ailments such as flu and warts. Some experts say that there are also some other health benefits you can get by adding this liquid to your everyday food. However, this is not fully proyen yet.

Can We Use Apple Cider Vinegar for Weight Loss?

A study was done in Japan to answer this question. In that study, there were 175 obese but healthy people who took either water or vinegar for 12 weeks. And all have similar diets and track their progress on journal. At the end of the study, it was reported that those taking vinegar had lost a little more weight, with the average of 1 to 2 pounds within 3 months. After the study is over, they gained the weight back. The study suggested that certain genes which involve in breaking down fats are turned on with the use of vinegar.

Vinegar can be used for weight loss management but the result will not be quick. Exercise and practice portion control are still needed if you want to lose your weight.

Does Apple Cider Vinegar Affect Blood Sugar?

Apple cider vinegar diet has been explained to benefit in weight loss program. But what else it gives toward your health? Another study shows that apple cider vinegar has positive effects on blood sugar. Though not 100%, it can block some of the starch digestion. However, it is still good to prevent the digestion of starch so that the blood sugar will not rise.

Source: www.webmd.com

Many people are finally aware of the dangerous side of long-term consumption of supplements to help them lose weight. In fact, there are natural supplements that can be used to replace the weight loss supplement. Here are 5 natural weight loss supplements.

1. Guggul

Guggul is a part of Ayuverdic remedy, to help relieve joint pain, lower cholesterol, and of course help you lose weight. Based on a newest study in University of Nebraska and Beth Israel Medical Centre in NYC, people who took 750mg guggul each day and had some combination of aerobic and strength training 3 times a week for 6 weeks, lose an average 6 pounds, 6 until 12 more than those who didn’t consume guggul. The explanation is that guggul helps the fat metabolism process.

2. Gynemma sylvestre

High blood sugar will result to the release of insulin which makes the body to store fat. You can consume 300mg of Gynemma sylvestre to bind the taste receptor and reduce the sweetness of sugar, which is good for restraining your craving of sugar.

3. Reishi mushrooms

Mostly, they are found in wild fallen logs. Because these mushrooms are good to build strength and fight fatigue like what is used in traditional Chinese medicine, they can make you feel more energetic and strong while exercising. Thus, this can be used as natural weight loss supplement.

4. Fish oil

The omega-3 fatty acid in fish oil will change how the fat is used by the body. The body will no store it, but burn it as energy. If you consume 1.9 grams of fish oil and combine it with exercise (45 minutes a week), you will effectively reduce your body fat.

5. Green tea

Green tea is a great anti-oxidant. However, it also has thermogenic boosters that raise metabolism and help burn your body fat more quickly. For weight loss, you are recommended to drink 2 250grams capsule of green tea 3 times daily with meal.

Source: www.naturalhealthmag.com

Many diet pills are marketed everywhere and women are easily deceived by the ads that say they can lose weight in relatively short periods of time. While in fact, using any diet pills to lose weight is not safe because there might be some chemicals and unnatural materials in the products. To lose weight healthily, you can choose the natural way. Here are the tips on how to lose weight naturally.

1. Write down your weekly intake

By writing what you eat in a week, you will be able to eat 15% less food than those who don’t write. You have to be careful especially on weekends where people tend to consume more calorie and unhealthy foods. Isn’t this natural weight loss so easy to do?

2. Drink water and water after breakfast.

You can drink orange juice on the breakfast time. But, if you want to lose weight naturally, you just have to eat water and water after breakfast until the day ends. Remember, no soda or juice because they will just give you additional calories.

3. Have one less hour of TV watching.

Watching TV is one of the worst sedentary lifestyle. Not only that you will seat and not move, when watching TV you will tend to eat and eat more calories. By sacrificing one hour, you can use that for a walk around the room or the house.

4. Do not eat until your stomach rumbles

Many people who get overweight often eat when they don’t feel hungry. They eat when they feel bored, nervous, or frustrated. Many people eat because it is habit and “I just can’t if I don’t eat”. If you crave for a certain kind of food, it’s most likely that you don’t feel hungry. So, it’s better that you ask yourself “am I really hungry?” If no, then don’t eat!

5. Sniff an apple, a banana, and peppermint when you feel hungry

This silly activity has been proven to be a wonderful way to make you less hungry and thus it can help you lose weight. The explanation is that when you sniff food, the brain is tricked into thinking that you are eating.

6. Stare at blue color

In many restaurants, you will find colors like yellow, red, and orange because they encourage your appetite. Thus, avoid these colors when you in the process of losing weight. The color for suppressing your appetite is blue. So staring at blue color will be good to help you lose weight.

7. Eat home

When you eat home, you will tend to eat less than when you eat out. It is because many restaurants serve you with large portions, which are usually more than your home eating portion. Besides, not only losing weight naturally, you’ll also be able save money when eating at home.

Source: www.rd.com

Protein is good for body building. Therefore, high-protein diet can be found in many body-building programs. The fact is, protein is not as portable as other convenient foods like carbs, vegetables, and fruits. Protein in meats and fish must be processed and is not just easily there for us to grab and consume. Most of the time, protein foods are fried which means that they are unhealthy.

It is quite explainable why 1/3 of women at the age of 20 until 40 do not get the needed amount of protein. In fact, many studies prove that high-protein diet is good for health. A study by Johns Hopkins University showed that protein diet can reduce blood pressure, cholesterol levels, and triglycerides better than what traditional higher-carb diet promises.

What is the Benefit of Protein?

High-protein diet is good to boost the digestion and metabolism which means that there are more calories needed to process them. You will feel full longer and sooner because the protein also leaves your stomach longer. This is really beneficial for anyone who wants to lose weight.

Dieters who include 30% calorie more on their diet, based on Nutrition Metabolism, will eat 450 fewers calorie a day and can lose weight up to 11 pounds within 12 weeks without taking any other kinds of diet.

Protein is also beneficial to burn fat and not muscle. When you eat protein, the amino acids will be sued by the body to build lean muscle to make you more toned and stronger. Even when you’re not active, the amino acids will still burn your calories. This means that, the metabolism works all the time at high speed to burn any kind of calories you eat.

Have More High-Protein in Your Diet

You should consume protein with the amount of 0.5-1.0 gram protein per pound of your body weight. So if you’re 140 pound, you should eat 70-140 grams a day. If you are active, you can choose the high end, and the low end for losing weight.

Thirty of the total grams will be better if eaten at breakfast. Your body is empty as you are fasting while sleeping all night. And if you do not eat protein at breakfast, you body will eat on your muscle tissue. Another advantage is that you can regulate the all-day appetite by eating protein at breakfast.

However, not all proteins are the same. Protein foods like whole grains, nuts, and veggies don’t contain all nine amino acids needed for building muscle. Proteins can help you build muscle can be found in animal foods. Skinless white chicken or turkey, low-fat dairy, lean beef, seafood, and pork tenderloin are good for you flat belly. Per 50-calorie serving, these foods only contain 3 grams of fat. For vegetarians, they can pair incomplete proteins or nosh on complete proteins.

Sumber: www.womenshealthmag.com

High-fat diet mostly leads to weight gain. However, to lose weight, it’s not only about reducing fats, but also calories. It is because, even when you have consumed low-fat, trans fat-free, or fat-free foods, the extra calories will still be stored as fat. So, replacing high-fat foods with high-calorie foods like sweets can lead to weight gain rather than to weight loss.

How Much Fat We Cat Eat?

It’s recommended that about 20%-35% of adult daily calories are taken from fat. So, if you eat 2,000 calories a day, that amounts to 44-77 grams of fat a day.

Before consuming a product, you can read on the nutrition labels on food packages which state the number of fat and calories per serving. To get the nutrients you need, you can eat a variety of lower-fat foods.

To control fat along with carbs, calories and cholesterol, you can put large amount of fruits, vegetable, and other plant foods and moderate amount low-fat animal-based foods like meat and dairy products. Meat, fish, and poultry are recommended with a maximum of 5-7 ounces per day.

You can also consume low-fat protein, such as tuna, tofu, low-fat or skim milk, low-fat yogurt, low-fat cheese, and dried beans and pea. Salmon, flaxseed, and other foods rich with omega-3 fatty acid should also be included in your diet for the health of your heart. Salmon can be eaten twice a week.

How to Prepare Low-Fat Diet?

1. Remove the poultry’s skin and cut off all the visible fats

2. Soups, gravies, and stews can be refrigerated and the hardened fat can be removed before eating

3. Frying food is forbidden. Instead, you can try to bake, broil, or grill.

4. Instead of sprinkling the cooked vegetables with cream-based sauces, butter, cheese, you can try herbs, spices, on lemon juice.

5. Instead of sour cream, you can use plain low-fat or non-fat yogurt to bake potatoes. Limit the use of reduced-fat sour cream because it still contains fat.

Source: www.webmd.com

In a low-calorie diet, people usually take between 800-1500 calories a day. But when that’s not enough, as a short cut people choose a very low-calorie diet.

In the very low-calorie diet, people consume the commercially made formulas with the 800 calories or fewer to replace any food they usually eat. And very low diet is different with the substitution of one or two meals per day with over-the-counter meal replacements.

Is Very Low-Calorie Effective?

Very low-calorie diet can help lose about 3 or 5 pounds per week for an obese (with BMI over 30). With this diet, you can lose up to 44 pounds in 12 weeks.

This kind of weight loss can improve your medical condition, including high cholesterol, high blood pressure, and diabetes. But in the long term, it is better to have modest diet because this one isn’t more effective. When you stop this very low-calorie diet, you have to commit regular exercise, healthy eating, and lifestyle changes.

Is Very Low-Calorie Diet Safe?

Before taking this diet, you’d better talk to your doctor because very low-calorie diet is not appropriate for everyone. Under proper medical supervision, this type of diet is safe for people with BMI over 30. If you are overweight but not obese (BMI of 27-30), you can only take this type of diet if you have medical problems related to weight and are under medical supervision.

Those who are NOT recommended to take very low-calorie diet are pregnant or breastfeeding women, children and teens who are not in specialized treatment programs, and people over 50 because this diet has possible side effects.

Side Effects of Very Low-Calorie Diet

In 4-16 weeks of very low-calorie diet, some minor side effects are reported, including nausea, fatigue, diarrhea, and constipation. In most cases, these conditions get better within a few weeks and it is very rare that people stop completing the program after experiencing the minor side effects.

However, rarely, it is also reported that very low-diet has a serious side effect, gallstone. This usually happens in rapid weight loss. However, it is not clear if the cause of gallstone is the rapid weight loss of the very low-calorie diet.

Source: www.webmd.com

Basics of Jump Rope

Many people stop doing a jump rope since 4th grade without knowing that this can actually help them burn calories and lose weight. You can even burn 135 calories in just 10 minutes by doing jump rope in a right way. Besides, you can also sculpt the legs, arms, and shoulders.

Jump Rope in A Proper Way

– You need to give the space for the rope to sleep under your feet by jumping 1 or 2 inches off floor. This means that there are only the balls of feet which touch the floor.

– While turning the rope, you should keep elbows close to sides. By doing this, you will make the movement with your forearms and wrists, instead of your shoulders.

– If before finishing the workout you feel tired, drop the rope but with arms and legs keeping going. Use the rope in a full-time.

– This is the tips to find the right rope: place your foot on the rope’s center and lift the handles. If it doesn’t go past your armpits, then the rope is for you.

How to Lose Weight and Burn Fat with Jump Rope in 10 Minutes

Figure Eight Jump for the First Minute

– Stand with your feet shoulder-width apart, while holding a jump rope with both hands in front of your body.

– Form a figure eight by moving the rope from right shoulder to left hip, then left shoulder to the right hip.

– Slide weight from right to left foot as you move your arms.

Single Jump for the Second Minute

– Jump over the rope with both feet at the same time, one jump per turn.

Step Touch Jump for the Second and A Half Minute

– Grasp the handles with both hands, swing rope to the left and turn it in circular motion when you step to the left and tap right toes by left heel. Repeat this movement for the right.

Step Touch for the Third and A Half Minute

– Jump up with both feet, about 6 inches over the rope.

– Jump back about 6 inches for the next turn.

– Keep alternating for the next turns

Figure Eight Jump for the Forth Minute

– Repeat as before

Slalom Jump for the Fifth Minute

– Jump with both feet to the right, landing on both feet.

– Jump to the right for the next turn

– Keep alternating for the next turns

Step Touch Jump for the Fifth and A Half Minute

– Repeat as before

Double Jump for the Sixth Minute

– Jump high enough in passing the rope under your feet before landing

– If it’s hard, do single jumps and work your way up to doubles.

Figure Eight Jump for the Sixth and A Half Minute

– Repeat as before

Jumping Jack for the Seventh Minute

– Jump over the rope and land with feet wider than hip-width apart. And land with both feet. Keep repeating.

Running Jump for the Ninth Minute

– Run in place while turning the rope

Step Touch Jump for the Tenth Minute

– Repeat as before

Source: www.fitnessmagazine.com

Many studies prove that Mediterranean Diet is good for our health. It emphasizes on produce, whole grains, fish, and healthy fats. Not only good to help you lose weight, this diet can help decrease the risk of heart disease, dementia, and depression. Here are foods and drinks you have to consume in Mediterranean Diet.

Mediterranean Diet: Fruits and Vegetables

The key of this diet is fresh non-starchy produce. You are required to eat 1 cup of raw or ½ cup of half-cooked produce per servings. In a day, you need to consume 5-10 servings.

Mediterranean Diet: Healthy Fats

Healthy fats are contained in olives or olive oil and avocado. With 5 olives or 1 tsp of olive oil or 1/8 of avocado per serving, you must go for 4-6 servings per day.

Mediterranean Diet: Seeks, Nuts, and Legumes

The fiber and protein are sourced from nuts and seeds which will also provide antioxidants and healthy fats. Per serving, you can eat ½ cup of cooked legumes at least twice a week and 1 tbsp or 10-12 almonds or walnut halves.

Mediterranean Diet: Fish and Eggs

You need to eat fish 2 or 3 times a week (4-oz per serving). On the menu, there is also eggs whipped in vegetables frittata.

Mediterranean Diet: Some Dairy

To help the digestion process, get some dairy from cultured milk (yogurt, kefir, ricotta). With 1 cup of yogurt, milk, or 1-oz of cheese per serving, you must go for 1-3 servings per day.

Mediterranean Diet: Whole Grain

Avoid refined carbs and choose whole grain instead. Eat small portions of whole-wheat bread or quinoa pasta 4 times a day.

Mediterranean Diet: Herbs and Spices

Herbs and spices are rich of anti-inflammation and antioxidant agents.

Mediterranean Diet: Water

Water is still the best option. To help digestion, North-African people drink green tea with mint and Mediterranean people drink espresso.

Source: www.health.com

Are you familiar with this term yet? Many people are (through browsing in the Internet) but they don’t exactly know what it is. Here is the explanation of hormone diet.

Natasha Turner as the author of the book of hormone diet believes that hormonal imbalances can lead to overweight. The fluctuation of certain hormone levels can cause weight gain, stubborn belly fat, sluggishness, sugar craving, stress, lagging libido, and health problems.

Consisting of two weeks of detox, hormone diet adopt Mediterranean style plus some uses of supplement.

What We Can Eat in Hormone Diet

Turner creates “Glyci-Med” food plan which mixes foods which can raise sugar slowly (GI—glycemic index) with a traditional Mediterranean diet. The foods we can consume include lean protein (such as wild-caught fish, eggs, and chicken breasts); flaxseeds, chia seeds, and most nuts; vegetables and most fruits; whole grains (such as quinoa, brown rice, and buckwheat); and olive oil and some other unsaturated oils and fats, (such as canola oil).

Some of the foods we should minimize or avoid are alcohol, caffeine, processed meat, fried foods, saturated fats, artificial sweeteners, peanuts, simple high-GI carbs like white bread, and full-fat dairy.

You can eat 3-4 times a day, 80% of which must be healthy foods. The good news is you can have two “cheat meals” within a weak.

What Other Efforts We Should Do in Hormone Diet

First of all, for two weeks, you will quit sugar, alcohol, most oils, gluten, and caffeine. Testing body’s pH balance using pH strips is recommended, as well as checking hormone through blood, urine, or saliva tests. You will also be required to consume supplements, such as calcium-magnesium-vitamin D3, omega-3 fatty acids, and multivitamins.

You need to prepare yourself to cook the whole food by yourself. Prepared meals and snacks are big no! Turner also recommends green tea to replace your love for soda and coffee.

It is good if you consume as much organic food as possible. There are fairly basic recipes and 1-week sample. If you don’t feel comfortable following the diet plan, your options may be limited.

You are also recommended to have 30 minutes of exercise in 6 days within a week by combining cardio, strength training interval training, and yoga.
Source: www.webmd.com