Trying to lose weight ? Here are some tips
Too much weight is a big concern and people should watch it but also avoid risky diets. Here are some weight loss advices for safe weight loss. Popsicles may be a summer staple, but they’re loaded with sugar and other ingredients that threaten to derail your diet. So, instead of those refined sugar-laden treats, enjoy some frozen red grapes instead. Not only will they help satisfy your sweet tooth, but they’re filled with resveratrol (that’s the beneficial antioxidant found in red wine), which has been shown to reduce weight gain associated with a high-fat diet.
If you’re forcing yourself to eat breakfast when you’re not hungry or you find yourself grabbing dinner when bed sounds like a more appealing option, you may be doing yourself a disservice. According to 2014 research published in the journal Cell Metabolism, time-restricted eating is associated with a reduced risk of obesity, with or without calorie restriction. Even better, it’s also associated with a reduced risk of metabolic disease, even when you take a break from it on weekends.
“It’s vital to take photos and measurements and keep a training diary that details not just moves you do and weights you lift, but also how the session felt,” says personal trainer and fitness model Olly Foster. “This will give you the insight to make smart changes to your programme to keep your body guessing so the fat keeps falling off.” “Writing down what you eat is a great way of tracking your eating habits,” says personal trainer Adam Jones. “Does your nutrition differ on weekends or under times of stress? To go one step further, you could do this with a training partner and show each other what you’re eating. No one wants to write down McDonald’s or Krispy Kremes if they’re in friendly competition.”
“Nutrient absorption through the gut is the key to successful fat loss,” says Matt Warner, head of personal training at Ultimate Performance Manchester. “Inflammation of the gut lining can prevent absorbing nutrients, which can make you more hungry and knock your hormones out of whack, encouraging fat storage. Avoid foods that you’ve found to cause gut discomfort and eat more fibre (veg) and omega 3 fatty acids and vitamin D3 (oily fish), as well as taking a high-quality probiotic to replenish your gut with good bacteria.”
Firefighter Mike DeMaria recently lost 23 pounds by sticking to a strict eating schedule through intermittent fasting. He said he ate only between the hours of noon and 8:00 p.m. and watched the weight melt off. As he began to lose weight, he also felt more energized and started to work out more frequently in the gym, switching between running, a StairMaster, weights, and other exercises. One tip from DeMaria: avoid doing the same workout every day. “Some days I run 5 to 7 miles outside, while others I may run 2 to 3 miles on the treadmill,” he told INSIDER. He also alternates between the StairMaster, quick plyometric workouts — exercises that involve quick, repetitive movements that stretch and contract muscles — with burpees and push-ups, and lifting weights.
All jokes about avocado toast and millennials aside, eating some avocado on a regular basis is actually a pretty great decision, especially in terms of your weight loss. In one study published in 2017 in the Internal Medicine Review, avocado intake was associated with better overall dietary quality, lower BMI, and lower waist circumference.
MIND is short for Mediterranean-DASH Intervention for Neurodegenerative Delay, and it’s a plan which combines the Med and DASH diets in the hope of improving brain health. While the jury is still out as to whether you can seriously eat your way out of mental decline, experts have praised the MIND diet for encouraging such healthy attitudes towards food and nutrition. Everyday people on the plan are told that they must eat at least three servings of whole grains, a salad, another vegetable and a glass of wine. Sounds easy enough! See more info at How to lose weight advices.
