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Showing posts with label lose weight. Show all posts
Showing posts with label lose weight. Show all posts
You've probably heard about the powerful effect lemon and ginger - both together and separately - would have on weight loss. And indeed this is possible, but as long as you maintain a healthy diet and strive to exercise since miracle diets do not exist. Considering the above, if you supplement your diet along with these two super foods, you can accelerate and contribute in a greater way to weight loss.

Lemon Ginger Recipes for Weight Loss - 5 Ways To Lose Weight Just With Lemon and Ginger


Benefits of Lemon

  • Diuretic (fights fluid retention)
  • Rich in vitamin C (protects our immune system)
  • Antioxidant (delays premature aging of cells)
  • Detoxifier (purifies our organism)
Lemon is an authentic natural diuretic, which makes us eliminate toxins (all those wastes that harm our body) not only through the digestive system but also through the bladder and kidneys, increasing urine. Its acids favor digestion, making the stomach believe that it is gastric juice, absorbing and decomposing food faster.

Benefits of Ginger

  • Antioxidant
  • Anti-inflammatory (fights inflammatory diseases)
  • Reduces cholesterol (prevents cardiovascular disease)
  • Facilitates digestion (improves metabolism, acts on flatulence, gastritis, gastric ulcers, diarrhea, etc.)
  • Natural analgesic
Ginger has been a medicinal root par excellence since ancient times. Thanks to its multiple benefits, it is used especially to burn abdominal fat and obtain a flat stomach. This since it is considered a thermogenic food, its consumption accelerates the functioning of metabolism and thus increases the burning of calories and the elimination of fat.

5 Ways to Lose Weight with Lemon Ginger


Lemon Ginger Drink

Lemon ginger drink for weightloss

A classic of the diets you probably already knew. It allows us to burn fat, improve digestion, avoid fluid retention and reduce inflammation. We can for example obtain the juice of two lemons, for later, to take it to slow fire in company of a few cuttings of root of ginger. Once it has reached boiling point, lower the heat and add one litre of water and two pieces of lemon peel. If you take it to a bottle it will be perfect to drink before your main meals throughout the day. It is very effective for losing weight, but remember, it is essential to have a proper diet.

Warm water with lemon


Drinking warm water with lemon in the morning can do a lot for your health. It's an ideal way to detoxify your body, get vitamin C, antioxidants and burn fat. Drinking this juice slightly warm and slowly will increase body heat, activating a very appropriate thermogenesis in our body to burn fat. This drink will also allow you to reduce inflammation, relieve possible stomach pains, reduce constipation ... It is very appropriate and healthy.


Tea with lemon, mint and grapefruit

Tea with lemon, mint and grapefruit

 


Very easy to perform and very effective as well. You can take it twice a day. To make it, you only have to obtain the juice of one lemon and half a grapefruit. Then, we mix it all and take it to a teapot with a glass of hot water. Here we will add a piece of the lemon rind and two mint leaves. When it has reached boiling point, lower the heat to allow it to rest. You can accompany it with a spoonful of honey. You'll love it.

RELATED: Lose Up To 10 Pounds In One Week With Egg Grapefruit Diet

Green tea with ginger

Green Tea with Lemon and Ginger for Weight Loss

 


This antioxidant-rich infusion is perfect for mid-afternoon drinking. You also know the virtues of green tea to lose weight. They call it the tea of the 1001 properties, and it is known that it acts very well on our fats helping them not to accumulate excessively, to reduce cholesterol and also to improve our digestions. Combined with the root of ginger, it rises as a magnificent remedy to take care of our health and improve our line. Enjoy it.

Lemon juice - red pepper and honey


Have you ever heard of this simple but effective fat-burning remedy? It is ideal. It is a cleansing diet that through this slightly spicy drink, what we get is to accelerate the metabolism and burn fat. it would be very appropriate to follow it for about ten days. It would be about drinking three glasses a day of this remedy: breakfast, before your lunch and before your dinner. The first thing would be to obtain the juice of a lemon, then take it to slow fire and put a pinch of red pepper and a teaspoon of honey. Finally, add three glasses of water and let it rest. This drink is what you will drink throughout the day. It feels good and is effective for losing weight.

And you, which will you start consuming today to lose weight?

5 Ways To Lose Weight Just With Lemon and Ginger

To lose 10 pounds in 2 weeks is necessary to increase the consumption of fiber, fruits, vegetables and whole grain foods such as rice, flour and wholemeal pasta, avoiding the consumption of industrialized foods rich in fat such as frozen food, bacon, sausage and crackers.

Diet to Lose 10 Pounds in 2 Weeks


Losing 10 pounds in 2 weeks is easy and can be healthy if it is done with a balanced diet and physical activity, at least 5 times a week such as walking, cycling or swimming.

What you can eat in this diet

The foods allowed in the diet to lose 10 pounds are fruits and vegetables in general, preferably raw, whole foods, seeds, milk and skimmed derivatives and low-fat meats, remembering to consume fish at least twice a week.

The foods allowed in the diet to lose 10 pounds


In addition to this, some tips are important to prepare the dish and get it right in the diet menu as:

  • Eat 3 to 4 fruits a day, not exceeding that limit;
  • Place half of the plate with vegetables at lunch and dinner or eat them before the main meal;
  • Choose between brown rice, brown pasta, sweet potato as a source of carbohydrates for the meal, not placing more than one of these on the plate;
  • Choose among beans, corn, peas, chickpeas, soy and lentils as a source of vegetable protein and place just 1 tablespoon of one of these on the plate;
  • Remove all fat from meats before eating, including fish and chicken skin.
In addition to this, it is important to eat at least 5 meals a day and should prefer the consumption of fresh fruit rather than juice, unless the juice is detox with vegetables in the recipes, as these are richer in fiber. See some recipes in: 22 Detox Juices to slim and cleanse the body.

What you can't eat in this diet

Foods that should be avoided are those rich in salt, sugar, white wheat flour and fat, with the following foods being on the prohibited list:

  • Sugar: sugar, sweets, desserts, cakes, chocolate;
  • Salt: salt, soy sauce, Worcestershire sauce, cubes of meat and vegetable broth, meat tenderizer, envelope soups;
  • White wheat flour: breads, cakes, tartlets, bechamel white sauces, breaded;
  • Fats: fried foods, red meats, bacon, sausage, salami, mortadella, ham, red meats rich in fat, whole milk and yellow cheeses such as cheddar;
  • Industrialized products: stuffed cookies, snacks, frozen ready meals, pizza, lasagna, soft drinks and pasteurized juices.

Natural herbs and condiments such as onion, garlic, rosemary, parsley, thyme, basil and oregano can be used to substitute salt in food preparation, as they add flavor to foods and do not cause fluid retention in the body.

Diuretic teas to deflate the belly

In addition to food, investment should be made in the consumption of diuretic and metabolism-increasing teas such as green tea, matcha tea, hibiscus tea (hibiscus flower) and ginger tea with pineapple. To have the desired effect you should drink 3 to 4 cups a day, without adding sugar.

It is also important to drink at least 1.5 L of liquids a day, preferably between diuretic teas and water, to combat fluid retention and improve bowel function.

Menu to lose 10 pounds in 2 weeks

The table below shows a sample menu of 3 days of diet to lose weight 5 kg in 2 weeks. After these 3 days you can make your own menu, always remembering the tips above.

Menu to lose 10 pounds in 2 weeks


In addition to a healthy diet and regular physical activity, you can also consume thermogenic foods to accelerate weight loss such as: cinnamon, ginger, red pepper, coffee, green tea, apple vinegar, cold water.

Diet to Lose 10 Pounds in 2 Weeks (includes sample menu)

So, what is the best way to lose weight?

The plan described below will guide you through 19 best ways to lose 10 pounds in a month.

Not only will it help you lose 10 pounds in a month, but it will also help you:

Reduce your appetite Eat fewer calories in a natural way to lose weight quickly (without starvation). Improve your metabolism to burn fat.

19 Ways To Lose 10 Pounds in a Month and Keep it Off

Here are 19 ways to lose 10 pounds in a month and keep it off.


1. Set your goals


You set yourself the goal of losing 10 pounds in a month, which is great.

Now you need to plan your diet and exercise routines and set a new lifestyle around this goal.

The more accurate you come with your plan, the better. It is easier to stick with it and be productive towards your weight loss goal.

That is, you would plan how often you exercise each week, what meals you prepare and pack, what snack options you have in stock, and so on.

There are a few tools you can use to keep all your plans in one place in case you need them.

A weight loss journal would be a popular choice.

It usually comes with a fitness area and nutrition section, making all your planning a breeze.

You can also download an app that supports you with pretty much everything from which you need help, from the calorie counting app to the workout plan app.

No matter the tool, it is important to have a concrete, detailed plan to lose 10 pounds in the next 30 days.

2. Start your day with a workout


Researchers at Northumbria University, University of UK, suggest that morning training on an empty stomach can help burn extra calories and 20 percent more fat than working during the day or later in the day.

If you think you need to press the snooze button an hour earlier for your exercise, think again.

Your morning workout can be as short as 6 minutes.

You can do it easily before you shower. And best of all, it's fast, easy and without any equipment.

3. Eat a high protein breakfast


If your morning routine includes a bowl of Cheerios, switching to a high-protein meal such as freshly boiled eggs and smoked salmon can help you eat 175 calories less at lunch, according to scientists from Biofortis Clinical Research and the University of Missouri Department of Exercise of Physiology and Nutrition.

In their research, the high-protein breakfast lovers reported that they felt fuller, happier and less wanted after eating.

Protein-rich foods are weight-reducing compared to carbohydrates and fats because they require more energy in the form of calories to metabolize.

One study found that increasing protein intake from 15 to 30% of their total calories resulted in them eating fewer calories a day and losing more than 10 pounds in 12 weeks.

Need ideas for a high protein breakfast?

Try eggs with spinach, tofu kale or a protein shake. Here are some other high protein foods that you can include in your diet.



4. Drink coffee or green tea


Natural chemicals contained in both coffee and green tea are known to increase fat burning and stimulate the calorie burning process that occurs in the digestion and metabolism of foods.

In other words, coffee and tea are metabolically stimulating drinks that you can enjoy whatever you want as long as you do without cream and sugar.

According to research, the caffeine in them can increase the metabolism by 3 to 11%.

5. Drink water half an hour before eating.


Dehydration can often be confused with hunger.

One way to avoid this is to hydrate simply by drinking plenty of water. This will help prevent overeating.

What is also particularly effective for weight loss is drinking 17 ounces of water half an hour before meals.

According to one study, this habit helps dieters increase weight loss by 44% over 3 months.

6. Cutting out sugary drinks and fruit juice


Soft drinks and even what is called "healthy fruit juice" are loaded with sugar. Avoiding these types of sugary drinks can help you eliminate hundreds of calories per day from your diet.

Don't be fooled by the health claims of fruit juice.

There may be some essential vitamins and even antioxidants in the juice, but they will not replace the empty calories and sugars in this drink.

If you are looking for something sweet, go for a piece of fruit like apple, pear or orange.

Fruits are naturally low in calories, but dense in nutrients, perfect for a weight loss diet plan.

Although you will find more calories in a banana than most other fruits, they are still a healthy, nutritious snack option.

Take a 12 ounce can of Coca-Cola for example. In one can it contains 140 calories and 40 grams of sugar, which is about 10 teaspoons of sugar.

Fruit juice is also no better. You can also easily find 165 calories and 39 grams of sugar (9.8 teaspoons) in apple juice.

These sugary soft drinks are nothing but empty calories.

They are worse than fattening food. Avoiding them can help you lose weight.


Lose 10 Pounds in a Month and Keep it Off
@gi_fitnyc

7. Count calories if necessary


One of the most important questions you could ask when losing weight is how many calories do I need?

This will help you determine how many calories you need to eat to lose weight.

The easiest way to find out "how many calories a day" to eat is to use a calorie counter.

Here are a few weight loss calorie counters that I often use.

Precision Nutrition Weight Loss Calculator

Calculators.org

Another easy way to calculate your daily calorie consumption is to use the following formulas:

To keep your current weight: Your weight in pounds x 10-11 calories = daily calorie content To reach your target weight: Your target weight in pounds x 10-11 calories = daily calorie supplement

For example, if you weigh 150 pounds, you should eat somewhere between 1,500 and 1,650 calories a day to maintain your current weight.

If your target weight is 135 pounds, your daily allowance should be between 1,350 and 1,485.

Please note that no matter what your target weight is, you should never go below 1,200 calories per day.

Even if you lose more than 10-15 pounds, say 30 pounds. Break your weight loss down into 2 phases and target calorie supplement for 10-15 pounds less in, 1 and once you reach it, go for an extra 10-15 pounds less to reach your final target weight.

8. Eat weight loss friendly food


In addition to cutting sugar and calories from your diet, it is also important that you choose weight loss friendly foods.

Certain foods have a very powerful effect on fat burning, metabolism, hunger and even calorie burning.

Basing your diet around weight loss friendly foods is one of the easiest ways to maximize your calorie burning and metabolic efficiency.

9. Choose a smaller plate for your food


Using a smaller plate for your food can help you eat 22% less calories, according to a study by Brian Wansink of Cornell University and Koert van Ittersum of the Georgia Institute of Technology.

They found that switching from 12-inch plates to 10-inch plates results in fewer calories.

It seems that abundance is not just a matter of your stomach, but in the eyes of your brain, so to speak.

10. Eating nutritiously-balanced, healthy meals


A balanced, healthy meal should include a protein source, a fat source, and low-carbohydrate vegetables.

If you compile your meals in this format, your macros will automatically be brought into the recommended range of 20-50 grams per day.

If your goal is to lose weight and fat, always try to target 45 percent protein, 35 percent carbohydrates, 20 percent fat.

Consuming everyone in the right proportions will help you achieve a balanced diet, maintain your energy balance throughout the day and contribute to a longer lasting feeling of satiety.

Also, eat 2-3 meals a day with 1-2 healthy snacks in between.


10 Healthy Snacks for Weight Loss



11. Try intermittent fasting


One of the most popular weight loss methods for weight loss and fat burning is intermittent fasting.

Intermittent fasting is a way of eating that alternates between short periods of fasting (which usually last several hours) and non-fasting.

This eating pattern is designed to help people eat fewer calories and optimize some weight loss hormones.

It works simply because it does not prevent people from eating a certain type of food. Instead, it helps to reduce the number of calories consumed.

As long as you do not eat more calories during the non-fasting periods, intermittent fasting methods lead to reduced calorie intake and help you lose weight quickly.

12. Eat more fiber


One of the main reasons people tend to lose weight quickly when they go on a vegan diet is because of fiber.

When people eat a high fiber diet, they tend to lose weight quickly.

This is because the fiber cannot be digested by the human body, so it passes through the digestive system almost unchanged and eventually reaches the friendly bacteria in the intestines that digest the fiber and turn it into useless energy.

For this reason, the body does not retain the calories from the fiber.

In addition, fiber is also very satiating, which makes people feel full as soon as they reach the stomach.

In addition to weight loss, there is also evidence that viscous soluble fiber attacks and reduces the harmful fat in the abdominal cavity, which is strongly associated with increased health risks such as heart disease and type 2 diabetes.

13. Cook your meals at home


In weight loss and diet, small changes can have a big impact.

Research shows that those who cook meals at home 6-7 times a week eats about 600 calories less, 5 grams less fat and 16 grams less sugar than those who cook dinner less than once a week.

That's about an hour of jogging on a treadmill.

Home cooks, whether on diet or not, are shown to eat healthier.

14. Fill up with healthy snacks


Healthy snacks can be especially practical and useful when the unexpected happens.

Sometimes we are just too busy and don't have time for a healthy meal.

By always having healthy snacks available, you reduce the chances of taking something you shouldn't eat. Instead, you can get a snack that you know you can enjoy without affecting your weight loss.

There are so many healthy choices when it comes to snacks that are easy to prepare and easy to take on the go.

Here are some of my favorite weight loss snacks:

Greek yogurt Whole fruits like an apple and a banana nuts hummus and carrots dips Hard boiled eggs


Lose 10 Pounds in a Month and Keep it Off
@gi_fitnyc

15. Do cardio training


One of the most important benefits of cardio exercises is weight loss.

Cardio burns calories and helps you create the calorie deficit you need to lose weight.

In addition to general weight loss, cardio workouts appear to be particularly effective in getting rid of the dangerous abdominal fat (visceral fat) that is near your organs and can cause metabolic diseases.

Cardio, i.e. jogging, running, cycling, power walking or swimming, is also a good way to burn calories and improve your mental and physical health.

16. Add resistance exercises to your workout


Cardio is ideal for burning calories, but not so good for muscle building, which accounts for 20 percent of total metabolism.

In fact, one of the side effects of the diet is a loss of lean muscle mass.

And if you start losing a lot of your muscles, your metabolism will slow down and your body will start burning fewer calories.

By integrating resistance training and weight lifting into your routine, you can prevent muscle loss.

As an added benefit, strength training will also make your body look firmer and firmer.

Here is a list of weight training workouts that you can do with your own body weight or a pair of dumbbells.

17. Avoid processed foods


One of the easiest ways to lose weight is to cut processed foods out of your diet.

Processed foods are usually high in calories, full of preservatives, sugar and sodium.

Today, food manufacturers are smarter with their marketing strategies to buy these unhealthy foods.

In fact, many processed junk foods are marketed as healthy when they are not complete.

Always read labels and keep away from heavily processed foods.

Always go to a single ingredient as often as possible.

18. Keep a food sheet


Did you know that women who carry a food sheet lose twice as much weight as women who do not?

Use the possibilities of journaling and food recording.

19. It is about changing your lifestyle


Losing 10 pounds in 1 month is a good starting point, but don't just focus on losing weight.

Instead, focus on improving your health by incorporating nutritious foods into your diet that nourish your body.

19 Ways To Lose 10 Pounds in a Month and Keep it Off

Today there are thousands of diets that promise to eliminate the extra pounds, this is because humans have an uncontrollable desire to maintain a healthy body and an enviable figure. There is one treatment that has proved quite effective for some people and has become popular for its great results, the lemon diet.

The Lemon Diet to Lose Weight Quickly and Easily


This turns out to be very strict and for many people heavy, in fact it is not recommended to be done beyond 5 consecutive days, as it can end up putting people's health at risk. Even so, it is really effective. It should be noted that the lemon in a purifying food rich in vitamin C, calcium, magnesium, potassium, phosphorus and dietary fiber, apart also contains vitamin B1, B2, B3, B6, iron and Zinc.

This diet consists mainly of diuretic foods such as lemon, which help to eliminate fluids retained in the body. When you make the lemon diet, what you will achieve is to purify the body by expelling excess fluids and avoiding retaining the ones you drink, which results in a drastic reduction in body weight.

How to make the lemon diet?


Before starting, you have to take into account that this citrus will not destroy fats on its own or prevent the body from storing them, what it will do is break the molecules that form the fat to make it easier to eliminate them.

STEP 1

You should drink a glass of warm water with lemon every day on an empty stomach, since we receive its active principles in a better way to purify the organism and alkalinize the body. Try not to use any kind of sweetener with it, the only thing you can do if you notice that lemon juice is too intense is to reduce the amount of juice.

Lemon Diet to Lose Weight Quickly and Easily


STEP 2

The alkaline organism is healthier and more effective for burning fat, which is why lemon is considered an indispensable food to balance our pH and reach the body. So try dressing your salads by substituting vinegar with a splash of lemon.

STEP 3

Most people find it hard to drink water simply because they find it tasteless or boring. Avoid going through a similar situation, with something as easy and simple as including the juice of half a lemon in a bottle of one and a half liters, even so the water you drink will be more beneficial to your health. With this you will be able to purify your organism, since it has an immediate diuretic effect, combats the retention of liquids and constipation.

STEP 4

During the afternoon, it is best to prepare a delicious lemon and cinnamon tea, which will not only improve your digestion and speed up your metabolism, but you will also get an anti-inflammatory effect when you get to feel the belly swollen or some fluid retention.

STEP 5

Remember that the diet must be complemented with a varied and balanced diet in which you can not miss the adequate supply of protein, vitamins and minerals. You must lead an active life, exercise will be a key part. You don't need to go to the gym every day, but you do need to move your body to burn fat effectively and healthily.


RELATED: Grapefruit Diet to Lose Weight


Remember that you don't need to eat a lemon diet full of restrictions that put your health at risk. Lemon should be your complement to make it easier for you to lose two pounds each day because you will have a more alkaline body and improve your digestion.

The Lemon Diet to Lose Weight Quickly and Easily

Most people, even once in their lives, have tried to lose the extra weight, even if it's only a couple of pounds. However, according to data from Pennsylvania State University researchers, losing weight seriously and keeping it slim is only one in six people. But if you follow some rules correctly, losing weight and keeping the results can be quick and simple.

fit360usa compiled a collection of scientifically proven facts about things that positively influence weight loss.

9 Tips From Scientists to Help You Lose Weight Without Annoying Diets


1. Add healthy fats to your diet


In an attempt to reduce the amount of calories, it seems reasonable to avoid high-fat products such as nuts, sunflower seeds, cheese, and oil. However, fats are digested much faster than proteins and carbohydrates; therefore, the sensation of saturation through consumption of similar products will persist.

In addition, monounsaturated fats help the body to more actively assimilate vitamins and various beneficial substances: lycopene, lutein and beta-carotene.

2. Don't overestimate your calorie intake during physical activity


The researchers found that overweight people during dieting tend to exaggerate the amount of calories burned during sports activities by 126 percent. As a result, they allow themselves to eat more, considering that they have spent a lot of energy on training.

After activities you need to eat something, but do not exceed the calculated calorie limits. Otherwise, the effect of weight loss due to sport will not work.

Tips From Scientists to Help You Lose Weight


3. Wash fruits and vegetables thoroughly


Fruits and vegetables can be a cause of overweight if....they are washed the wrong way. The point is that the pesticides in their shells slow down metabolism, and may even be a cause of weight gain. These substances are intended to protect the crop from pests, but also have a significant impact on human health.

Pesticides violate the functioning of the thyroid gland that leads to hormonal problems. According to the researchers, they also damage mitochondria, which are elemental cells that act in the conversion of food into energy.

4. Breathe in the smell of olive oil


German scientists discovered that adding olive oil to food contributes to a fast and effective saturation. On the other hand, it turns out that even the simple smell of this oil prolongs the time of constant preservation of the blood sugar level, which saves us from the onset of hunger. The largest number of hunger blockers are found in Italian oil varieties.

5. Eat with pleasure


Our appetite is largely regulated by a hormone called ghrelin. Their level increases with stress and decreases in response to receiving pleasure from food. In short, if you eat with pleasure, then the feeling of hunger will not return soon, but if you have difficulty eating the hated cottage cheese, you will quickly go to the refrigerator again.

So, if you dislike a product, it's best to replace it with one you like better, or try to taste it and still get pleasure.

6. Choose the right pasta


The glycemic index shows how fast the body digests the products. The lower the glycemic index of the product, the slower the sugar in the product will enter the blood. Therefore, the body will generate small doses of insulin for its production.

Otherwise, if the blood gets too much sugar quickly, our body will need to quickly make a large amount of insulin. And this, in turn, will give a signal to the brain that it's time to eat something again. Therefore, products with a low glycaemic index are more 'advantageous' for those who lose weight.

As a result, different types of paste have a different glycemic index. According to the researchers' findings, the best variants are spaghetti, secondly, macaroni in the form of stars, and those with a higher glycemic index are macaroni.

7. Take calcium supplements if you do not eat dairy products


Many people do not digest dairy products, so they exclude them from their diet. But cheese, milk and cottage cheese are valuable sources of calcium, which, according to researchers, speed up fat metabolism. The weight of participants in an experiment who had a calcium supplement decreased by 26 percent to 70 percent compared to the control group.

So if you don't get along well with dairy, try taking calcium and vitamin D supplements to help absorb it better.

8. Choose solid foods for breakfast


Scientists have long known that breakfast is beneficial. Now, they have made progress and are actively investigating the influence of the components of the saucers on our organism. In particular, they showed that the saturated capacity of protein increases when consumed in solid form. The bottom line is simple: by eating the cottage cheese instead of a drink made from it, hunger will come later.

9. Eat bitter chocolate


It appears that chocolate not only has a positive effect on health, but also reinforces the results of weight loss. Scientists found that in the group of people who follow a low-carbohydrate diet and complete their diet with small portions of bitter chocolate, no return of extra weight is seen after several weeks of following the diet.

RELATED: 15 Zero Calorie Foods That Help You Burn Fat and Slim Down


And you, do you have any tricks to help you get rid of the extra weight? tell us about them in the comments!

9 Tips From Scientists to Help You Lose Weight Without Annoying Diets

Having a marked body is possible if you know how to build muscle mass correctly.
In addition to carrying out a routine that helps you, you need to lean on foods that help you gain muscle.

Nutrition is the fundamental basis that can determine the success or failure of your training routine.

50 Nutrition Tips For Losing Weight and Gaining Muscle


50 Nutrition tips for losing weight and gaining muscle


1. Eat whole, fresh, unprocessed foods.

2. Do not substitute fruit for fruit juices.

3. When you buy your food, read the labels of all processed foods.

4. Never eliminate food groups, carbohydrates, proteins or fats. Loading....

5. Eat slowly and only until you are satisfied.

6. Eat something every 3 to 4 hours.

7. Exercise is key to better managing the food you eat.

8. When you need vitamins, let your first recourse be the fruit bowl.

9. Record the amount of food and learn how to tell if you need to eat more or less.

10. From all that is natural, select a variety of foods. Sponsored Links

11. Remove skin from chicken or turkey before cooking or eating

RELATED: Healthy Snack: Turkey Cilantro Roll Up

12. Eat fish at least twice a week.

13. Buy reduced-fat versions of the dairy products you eat.

14. Replace tea with green tea

15. Apples will protect your health, eat them every day.

16. Do not eat before going to sleep.

17. Bananas strengthen your bones.

18. Broccoli helps against cancer.

19. Carrots are good for the eyes.

20. Breakfast is essential

RELATED: How to Make a High Protein Breakfast

21. Add the vegetable soups before your lunches and dinners.

22. Tomatoes protect the prostate.

Nutrition Tips For Losing Weight and Gaining Muscle


23. Yogurt will protect you from ulcers and help you digest food better.

24. Keep a variety of raw vegetables in your refrigerator to eat at all times.

25. Replace salt with lemon, herbs and spices to flavor.

26. Buy lean cuts of meat.

27. Garlic kills bacteria.

28. Nuts are tremendously nutritious.

29. One orange a day improves your immune system and gives you your daily dose of vitamin C

30. Eat a variety of foods that contain fiber, from the whole to vegetables and fruits.

31. Eat peas, lentils, beans for vegetable protein.

32. When going out to eat, choose the healthiest options.

33. Replace white flour with wholemeal flour.

34. Eat peanut butter, nuts, and avocados as a source of healthy fats.

35. Replace your fried foods with steamed, baked, or grilled foods.

36. Little by little he is planning more and more healthy meals for the week.

37. It eats onion, is cheap and has many health properties.

38. Incorporates oats as a great source of fiber, vitamins and minerals. Sponsored Links

39. Eggs contain a lot of protein and also assist in concentration and memory.

40. Put a pinch of chili in your meals to burn more calories.

41. Indulge yourself once in a while.

42. Buy seasonal meals. Eat less and enjoy more.

43. Eat less and enjoy more.

44. When you don't eat soup, start your meals with a salad.

45. Take care of your water consumption, water eliminates fats and toxins.

46. Serve yourself in the kitchen and do not put the bowl or food bowl on the table.

47. Incorporate mustard seeds into your diet.

48. Ginger is considered universal medicine.

49. Eat seafood.

50. Incorporate all this in little by little and your nutrition will improve.

RELATED: 16 Fat Burning Foods - Eating Your Way To Natural Fat Loss


Having the body you want is possible if you know the right way to build muscle mass.

50 Nutrition Tips For Losing Weight and Gaining Muscle

According to recent survey results, an estimated 85 percent of Americans (and those living in the United Kingdom as well) between the ages of 25 and 65 do not work hard enough each week to meet the recommended levels of daily physical activity specified by experts.

How Long Must You Walk To Lose Weight? I finally have the answer for you to cheer up


While fitness is definitely on the rise and more people are doing some form of exercise every week, most adults still find it difficult to fit in with strength and aerobic exercise. When most people decide it's time to practice some healthier habits, walking just to lose weight and improve their health may not seem like enough.

But the truth is that walking is the oldest form of human physical activity there is, and the benefits of walking are great. Long before the days of CrossFit, running marathons voluntarily or working in gyms, people walked. And they walked a lot. Walking is a good place to start if you are new to exercise or simply lack the motivation to be more active.

Even if you're an experienced athlete and really prefer to work up a sweat by doing a blast workout, HIIT workout or a demanding sport, walking can still be a great form of activity that complements these tougher workouts. So.... let's see how to do it and what the benefits are.

How Long Must You Walk To Lose Weight?

Considering that walking is very comfortable, does not wear down joints but still burns calories, activates even the metabolism, and can help prevent dozens of different diseases, there is really no downside to walking anymore.

Benefits of walking

  • It makes people feel younger.
  • Helps in the fight against weight gain
  • Walking at least 30 minutes a day leads to a smaller waist
  • Helps prevent heart disease, arthritis, hormonal imbalances, diabetes, hypertension, among others.
  • It helps the elderly to prevent the diseases of aging such as dementia, Alzheimer's and cognitive impairment.
  • It gives a lot more energy so you can say goodbye to fatigue.
  • It is an exercise that does not require additional elements and is free of charge.

Walking to lose weight

Walking at a fast and energetic pace requires a good amount of body energy and is an easy exercise to do every day. You may not burn as many calories as you would like, but if you do it properly (with your forehead up, looking straight ahead, swinging your arms, straight spine and squeezing your buttocks), you can burn up to a pound a week.

For this you must take some considerations into account:

  • Walk 1.6 kilometers = 2000 steps and you will burn 100 calories
  • If you burn 3500 calories = lose half a kilogram
  • Losing half a kilo in a week = burning 500 calories a day
  • To lose half a kilo a week = 10 thousand steps a day
You may think it's hard, but it's not really hard. You have to walk five miles a day to make it. Don't be scared! You can start doing it little by little and when you realize it, you will succeed.

How Long Must You Walk To Lose Weight


How can you do that?

I'll give you a little advice - from the experts - so that you can take a proper walk, and so that you can get your body used to increasing the steps a day.

The first things you need to do to adapt to walking

  • Download an app to your mobile phone that counts the steps you take. There are some who already have this application integrated.
  • Don't take the elevator and the escalators. It's always best to go up and down the stairs.
  • If you must wear high shoes at work, wear tennis shoes to get from work to home and from home to work and change at the office.
  • Use as little public transport as possible or your own car or motorbike, try to walk.
  • Walk to do all your errands.
  • If you have to take your own vehicle, park it as far away as possible from where you are going to walk.

What to do while walking for exercise

  • Program your phone or music device to your liking and comfortable headphones
  • Look for different walking scenarios. Through the park, the streets of your neighborhood.... the place you like the most
  • Try to find someone to keep you from going out alone.
  • You can buy a treadmill for rainy days and do it at home in front of the TV.
  • Buy the right tennis shoes, as well as the right clothes. Ask the sporting goods store what's appropriate.
  • You must hydrate yourself with water.
We hope you will dare to start with this simple but effective exercise. After a week you'll see the results and then you'll never want to quit.


RELATED: Great Running Workout

How Long Must You Walk To Lose Weight? I finally have the answer for you to cheer up

To the question of how to lose 10 pounds in a week, there is no easy answer. The objective is achievable but it all depends on the approach you take and especially your commitment to lose weight fast. There are many solutions, some as effective as others. We propose to you some of that will help you lose weight without depriving yourself of your daily pleasures.

How to Lose 10 Pounds in a Week - The 8 Steps That Allowed Me To Lose 10 LBS In a Week


Many wonder how to lose weight in record time. Once you've made the decision, you have already taken the first step.

Below are the 8 steps from start to finish that allowed me to lose 10 pounds in just a week:

1. Day 1 was detox. You have to get the body ready for losing weight


The term detox has become a common term nowadays from the word detoxification. It is our body's process of eliminating accumulated toxins we got from unhealthy diet and lifestyle. Detox Programs As Weight Loss Solution.

My cleanse drink was a mixture of lemon juice, ginger, honey and water. I drank this through the entire day whenever I felt myself getting hungry. This is a pretty easy one to follow, especially since it's only for a day. When you get hungry, drink. Hungry again? Drink some more. Sometimes I do a 10 day detox called the lemonazing cleanse, but that was not this week.

RELATED: 5 Ways To Lose Weight Just With Lemon and Ginger


2. You have to limit your portions in order to lose weight fast


I ate plenty of vegetables, lean meats, lean fish, eggs and a few fruits like apples and oranges. The simple rule I followed was this: my plate should be half veggies, (no potatoes), a quarter 1/4 of your plate is white meat or fish and then the rest is fruit (no bananas). Eating less is not the best option for long-term weight loss but it worked well for my initial goal, rapid weight loss. Eating less can be a real pain in the you know what, even for me, but I obtained my goal and am happy with the results.


3. The next step was I added 2 apples and one can of black beans to my diet


The beans were my main meal or I split them into a few smaller meals and ate veggies on the side. This is one of those tricks that no other diet talks about that produces amazing results. Beans are known to be a complete nutrition source. As a matter of fact, very few foods provide anywhere near the protein, magnesium, iron, zinc soluble fiber and potassium in such high amounts.

4. I began to eat breakfast and stopped eating in the night


No food after 7pm or 3 hours before sleeping was a good rule to follow. By adding breakfast I started burning calories earlier in the day, although I must admit, I previously did not think this was that important for weight loss. Eating breakfast also helped keep my energy level through the day. In addition I drank at least 10 glasses of water each day, and still drink 10 glasses every day. Water cleanses your system, increases metabolism and helps curb hunger. Did you know that 80% of the time when we feel hunger it's actually our body screaming out for hydration (water)?

How to Lose 10 Pounds in a Week - The 8 Steps That Allowed Me To Lose 10 LBS In a Week5. In addition to limiting portion size, I increased the amount of times I ate during the day


I went from 2 big meals to 5 smaller meals. You want to balance your body between full and hungry throughout the day.

6. Put the brakes on the fats, sweets and not so healthy food


Whenever I felt like I wanted to eat something unhealthy, I would move that food to the first part of the day. Your metabolism is higher in the morning and this gives your body the entire day to process the food. I was able to kill the sweet monster with a doughnut in the early morning once or twice per week.

7. Let go of the fruit juices and head for the fresh fruit section of your grocery store


If you have to have juice, get yourself a juicer and make it yourself. When you're thirsty, water or unsweetened green tea are also a solid solution.

8. Try your best to keep yourself motivated and busy at all times


When you are busy with work, family, friends, etc. you forget about the kitchen and next thing you know half the day has passed. This is a bigger tip than you think.

You might be thinking this plan is too simple to lose 10 pounds in a week, but follow it exactly and I promise you will see results.

How to Lose 10 Pounds in a Week - The 8 Steps That Allowed Me To Lose 10 LBS In a Week