Tuesday, January 14, 2020

6 Habits to Adopt in 2020 if You Want to Lose Weight Healthily
Some strategies may not work for you. See what to do

What are your goals for 2020? Many people aim to lose a few pounds. And that's okay, the fact is that sometimes the task becomes more complicated than it seems.

6 Habits to Adopt in 2020 if You Want to Lose Weight Healthily

You probably also had the problem: you start gymnastics (or increase your workouts) and you eat less. However, it looks like the account does not match. No matter how much you stick to your diet, the balance never changes. Or it even changes, but soon returns to the early stage. Do you want to lose weight this year? We consulted with an expert who gave us 6 tips on habits you can adopt in 2020 to lose weight healthily. Check it out:

1 - Understand when you really need to eat

Today we hear a lot about intermittent fasting. The habit of dining a little early and being able to postpone breakfast can help some people. And science agrees with that. A study from the University of California, for example, found that the reduction in usual calories during this period can reach on average up to 1.5 kg per month.

It turns out that each body is unique. And there is no point in following the recommendation of spending hours without eating (or eating every two to three hours) if the strategy doesn't work for you. “We need to listen more to our body and feed ourselves according to its needs. Sometimes the person does not need intermediate snacks between meals. Others are very hungry if they take long breaks and exaggerate their plates, ”says endocrinologist Renato Zilli of the Syrian-Lebanese hospital.

Studies also support this idea. It has been discovered that spending a lot of time without putting anything in your mouth can slow your metabolism, lower your concentration, put you in a bad mood and contribute to unhealthy choices with your next meal. The secret then? Trial and error. Pay attention to when you are hungrier and when you only eat out of habit or even out of greed. And adapt your snack routine!

2 - Organize life - and lunch boxes!

Taking time on weekends to prepare lunch boxes is a good thing for those who cannot keep up with restaurants by the pound. “When the brain is faced with countless options, it tends to choose the tastiest and overdo it. Therefore, preparing lunch boxes helps to avoid unnecessary calories and helps us keep our figure, ”says the doctor.

You don't like hot dishes? Use a few tips to make your breakfasts more flavorful. Choose cold dishes such as salads, pies or grilled vegetables. However, if you don't want to give up hot food, it's best to have sauce. As the microwave heats up by stirring the water particles, the soaked food heats effectively and evenly without this dryness.

When preparing your salad, opt for glass jars and always start with a wet seasoning (or leave it separate). Thus, it stays at the bottom of the container and does not come into contact with the leaves - this prevents them from wilting. Remember to add a protein source (like grated chicken or tofu) to balance the macronutrients.

3 - Don't dine so late

"Studies show that when we eat late at night, we deregulate our metabolism - this makes weight loss difficult," says Renato Zilli. And early morning snacks are the most damaging: a study from the University of Pennsylvania in the United States found that when food is eaten after dinner, the body is ready to store those calories as fat rather than fat. burn them. them as energy. This not only leads to weight gain, but also increases blood sugar and, therefore, the risk of chronic disease.

Also pay attention to the type of food you eat at each hour of the day. Meat, for example, should be reserved for lunch and avoided at dinner. It takes an average of 5 hours to digest. So eating before bed can damage your digestive system. The same goes for simple carbohydrates: they are usually very high in calories.

See Also: 14 Keys to Reducing Overweight With Diet

4 - Practice mindful eating

The endocrinologist explains that mindful eating, while not directly influencing weight gain or loss, can help reduce anxiety and eating disorders that are closely related. “One technique I use in the office is to ask patients to chew more and try the flavors. Nowadays we are very separate from what we eat. Processed and processed foods have too strong a taste (they are too salty, sugary or greasy). This inhibits the perception of taste, smell and even consistency of the food. "

And then you see: the less we recognize what we put in our mouths, the more we eat. If you go to the restaurant before you order or face the buffet, judge the size of your hunger. Do you need a light or reinforced plate? It's from PMS and you want a dessert, so go for salad as your main course? From the answers, choose the dish without errors.

5 - Count fewer calories!

It may not seem intuitive, but counting the calories of the day may not be a good strategy for you. Tracking and counting all meals and snacks is somewhat dismayed and leads to a lack of motivation in some people.

Relying on numbers alone can lead to wrong decisions. A small meal in a fast food can even contain approximately the same amount of calories as a meal at home. But the two are completely different in terms of the nutrients, vitamins and minerals they contain - the second is much better for the body.

“Everyone chooses the best: it is worth taking a photo of all the dishes so that you can analyze them at the end of the day, prepare the lunch box or even make arrangements at home. I always say that the best weight loss strategy is one that you can do without major suffering, ”says the endocrinologist.

But if you still think calorie counting is the best option for you, remember how much you spend each day. This number takes two things into account: the basal metabolic rate - physiological characteristics such as age, weight, height, gender and height; and the activities we do every day (when we are standing or doing sports). Ask an expert to help you avoid creating the wrong account!

6 - Eliminate Trash Day

Throw the first stone that never made the garbage day. You don't go out of the diet for nothing during the week. Then you can hardly wait until Sunday starts with all the nonsense you want. Experts reject the strategy. "They promote unhealthy behavior. If you adopt garbage, you understand that you have suffered all week and can now eat, ”says the doctor.

Trash cans often contain little nutrients and lots of calories from sugar and fat. It is better to stick to a more flexible menu in everyday life. Do not feel guilty about eating or slipping a piece of cake until the exception becomes the rule and most of the time your diet is balanced. And come here: your body should never be compared to a trash can, right?

Eating has to be pleasant every day. “It's not that we can't eat anything that comes out of our diet. However, we forget that it is the function of food to nourish the body and not just to give pleasure, ”explains Renato.

6 Habits to Adopt in 2020 if You Want to Lose Weight Healthily

Saturday, May 25, 2019

14 Keys to Reducing Overweight With Diet
Reducing the overweight with the diet is not impossible, you just have to know what are the keys that allow you to lose weight. Believe it or not, making some changes in your eating habits may be what you need to reach your healthy weight.

In this article, we'll give you some tips to help you modify your diet to reduce empty calorie intake while maintaining good nutrition.

Keys to Reducing Overweight With Diet

Keys to reducing overweight with diet

The first thing you need to do is check that you're overweight. To do this, it is important that you perform your body mass index. It is calculated by dividing the weight in kg by the square height [(weight in kg. / (height x height)].

Let's take an example: let's suppose that Maria is 1.65 m tall (5 feet 5 inches) and weighs 60 kg (133 pounds). Her BMI would be calculated: 60 / (1.65×1.65) = 22.04. In this case, her BMI would be normal. If, on the other hand, she weighed 70 kg (155 pounds), her BMI would be 25.72, i.e. she would be overweight. Let's look at the table below for information on body index mass:
  • Under 18.4 = underweight
  • Between 18,5 and 24,9 = normal weight
  • Between 25 and 29,9 = overweight
  • More than 30 = obesity

Calculate your body mass index and if you are overweight, do not miss the keys to change your eating habits presented below so you can reduce overweight with the diet.

Tips for modifying your diet

Some slight changes in your diet may be all you need to lose those extra pounds and regain the figure you always dreamed of. Take a pen and paper to make a note.

1. Choose lean cuts of meat

By buying and consuming lean cuts, you ensure that you reduce your fat intake. This is beneficial not only in terms of weight, but also in terms of your cardiovascular health. Another piece of advice? Remove visible fat before cooking.

2. Avoid eating foods high in saturated fat

We all love sausages and bacon. They are tasty but also rich in saturated fat! We know that avoiding them indefinitely is extremely difficult. That's why we recommend consuming them sporadically and moderately.

Read also: 15 Zero Calorie Foods That Help You Burn Fat And Slim Down

3. Chicken, better without skin

Are you one of those people who enjoys eating chicken skin? Well, it's time to kick the habit. Remove the skin to avoid consuming saturated fats that only give you an excess of calories!

4. Eat fish 3 times a week

Replace some of your red meat meals with fish. In this way, you will increase your intake of Omega 3 fatty acids that are very beneficial to the body and reduce the consumption of fat and calories.

5. Choose skimmed dairy products

Nutritionists advise consuming between 2 and 3 daily servings of dairy to ensure the recommended dose of calcium. It is best to opt for yogurts and skimmed milk to reduce fat intake.

6. Low-fat cheeses!

Avoid foods with saturated fats, such as whole milk and fatty cheeses.
Avoid foods with saturated fats, such as whole milk and fatty cheeses.

Who doesn't like tasty cheeses? The problem is that they tend to have a much higher level of fat. If you're trying to lose weight, choose low-fat cheeses like ricotta, mozzarella, feta or fresh. Of course, you can eat fatty cheeses moderately and sporadically.

7. Include eggs in your diet

In the past, eggs were notorious because they were thought to increase bad cholesterol. Today, it has been proven that the egg provides protein of high biological value and it is recommended to consume it several times a week, always opting for its varieties cooked or passed through water.

8. Eat cereals, pulses and tubers every day.

These foods should be included in weight loss diets as they provide mainly complex carbohydrates. This component helps to restrict appetite by providing a longer-lasting feeling of fullness. If possible, choose whole-grain varieties for a higher fiber intake that will help you avoid constipation.

9. Say goodbye to pastries and sweets

Cakes, croissants and sweets do not provide your body with nutrients. They are one of the main foods to limit to reduce overweight with the diet and, for this reason, are at the top of the food pyramid. Choose fruit bread instead.

10. Water as a favorite drink

Water as a favorite drink
Water should be your favorite drink compared to soft drinks or juices.

Did you know that soft drinks and sugary drinks only provide the body with empty calories? As you read, drinking a soda didn't whet your appetite, even if you're taking in calories!

11. Olive oil instead of butter

Olive oil is a healthy fat that should be present in most of your meals. Leave the butter in the supermarket! Its caloric intake is much higher and we are also talking about saturated fats.

Discover: Ketogenic Diet Guide For Beginners

12. Vegetables and fruits every day

The basis of your diet should be fruits and vegetables. They provide your body with all the necessary nutrients with a low calorie index. Prepare a variety of dishes to satisfy your appetite, you'll see how you lose weight!

13. Includes nuts

In a moderate way, you can include nuts in your salads, as they increase the feeling of satiety. We insist on moderation as they are very caloric and should not be abused.

14. Choose well the cooking of your food

Grilled, baked or papillote cooking methods need little fat to work and, for this reason, they should be your choice. Forget fried foods, sauces and batters, at least in the usual way!

Reducing weight with diet is possible as long as you are willing to change some bad eating habits. Of course, the ideal is to combine a healthy diet with regular physical exercise. Consult your doctor for advice appropriate to your calorie needs, age and fitness level.

Friday, May 10, 2019

Lemon and Pineapple Water To Detoxify and Burn Fat
We share our recipe for lemon and pineapple water to detoxify; it has a secret ingredient that will give you excellent results.

Lemon and Pineapple Water To Detoxify and Burn Fat

If you are looking for alternatives to help you stay healthy, we will tell you how to prepare lemon water and pineapple to detoxify, which will give you excellent results.

Spring is just around the corner and you're sure to want to wear a figure of impact on your next vacation, so it's time to apply detox. Don't waste any more time on pretexts.

This detox water will help you burn fat effectively, because it also combines the power of a secret ingredient that you will add to the preparation: ginger, here we share five ways to lose weight with lemon and this root that perhaps you did not know.

Here we share the recipe for this lemon water and pineapple to detoxify:


  • 1 liter of water 
  • Pineapple chunks
  • 1 small piece of ginger 
  • Juice of six lemons

Preparation mode 

  1. Mix water, pineapple, ginger and lemon, then bring to a boil in a saucepan for 20 minutes. 
  2. Once ready, allow the liquid to cool to room temperature and then leave in the refrigerator for two hours.

We recommend drinking this water throughout the day. Its diuretic properties will help you say goodbye to fat and fluid retention.

An additional advantage is that lemon and ginger will help strengthen your immune system.

Lemon and Pineapple Water To Detoxify and Burn Fat

These detox drinks can also be useful for you. However, you must combine all of these recipes with discipline and perseverance to give you excellent results.

Wednesday, April 24, 2019

Spirulina to Lose Weight and Avoid Fatigue
Spirulina allows you to lose weight, as it serves as a dietary supplement for other protein sources such as meat and egg.

Spirulina to Lose Weight and Avoid Fatigue

Spirulina an algae that has existed on our planet for 3.5 billion years. This organism is capable of converting carbon dioxide into organic matter while giving off oxygen to the water in which it lives.

Its bluish green color is characteristic and allows us to identify it as that cyanobacteria that serves to lose weight and avoid fatigue. In ancient times, this seaweed was initially consumed by Aztecs and Mayans.

Health and nutrition specialists around the world recognize its high content of proteins and essential fatty acids infrequent in the Mexican diet (as is the case of gamma linolenic acid or GLA), in addition to many other nutrients, which makes it a great ally of our health.

Because it contains between 55 percent and 70 percent of very high-quality proteins, which also have the advantage of being rich in essential amino acids that the body can not manufacture, and in particular leucine, an important amino acid for protein synthesis at the muscle level.

These proteins are, besides everything, very easy to digest, so they are recommended for people whose intestine has difficulty absorbing nutrients.

In this way the spirulina allows you to lose weight, as it serves as a food supplement from other protein sources such as meat and egg.

Spirulina represents an exceptional source of iron and magnesium, something rare in foods of vegetable origin, so these algae are highly recommended foods in vegetarian diets, these same properties make it an ideal food to be consumed to avoid chronic fatigue or fatigue that does not have a very clear origin.

We recommend consuming it in green juices that mix pineapple, guava and orange juice, much better if it is during breakfast.

SEE ALSO: How To Make A High Protein Breakfast

In order to increase the benefits of spirulina, we also recommend walking, an exercise that activates your metabolism and helps you lose more weight than the gym.

Thursday, April 11, 2019

Avocado and Egg for a Rich and Healthy Weight Loss
Two foods high in protein, help control hunger, a rich breakfast of egg and avocado helps a lot to lose weight.

Avocado and Egg for a Healthy Weight Loss

When we enter a healthy lifestyle trying to lose weight, within our food list we ask if we can eat avocado or egg, the truth is that if and combined help a lot in the process.

There are those who have satanized this two foods, the avocado with egg to lose weight is very rich and healthy, very practical especially for breakfasts.

The avocado does have fat but vegetable which is much more digestible for the body and this fruit helps a lot to satiety and lower the BMI (body mass index).

The eggs are high in high quality protein, contains at least 78 calories per unit and especially is the yolk that has many nutrients.

Experts have noted that eating foods rich in protein decreases appetite, we feel satiated, combined with avocado will be a very complete meal.

This will allow you not to give up so quickly other foods, are more recommended in the morning that is just the time that is given the most complete meal and that fills us with energy for the rest of the day.

Well they say that love is born out of sight and in social networks it seems a fashion to see this type of food overly appetizing, a toasted bread with avocado and boiled eggs is delicious.

toasted bread with avocado and boiled eggs

Antioxidants help slow aging, avocado is rich in vitamins A and E and it is good to eat daily for this .

If we exercise the egg helps in the acceleration of the metabolism and the avocado also does its part, a high protein diet helps convert fat into energy.

There are many studies on how to include the egg and avocado in the diet, of course both should be consumed in moderation in the end everything in excess causes the opposite effect.

Men have a very different metabolism than women, but in the end these foods will have the same effects on your body.

The way to prepare them are various, boiled eggs, starred, steamed, place the avocado as a bed on a wholemeal bread for example or handle it as an accompaniment, always try to include vegetables for greater digestion.

Fried Egg and Avocado Toast

This is an informative article, it is always good to approach to seek advice, the body is intelligent and knows how to take from each product the best nutrients, avocado and egg ideal for you who want to lose weight, talk restrictions or moderation in case of having certain diseases that the doctor will indicate.

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

One hundred grams of avocado a day that corresponds to a quarter of this is what is recommended daily.

Wednesday, March 6, 2019

Keto Almond Flour Bread Recipe
Butter it and you'll think you're eating real bread! This keto bread is crispy on the outside and soft on the inside. You already know what to do with the bread. You can taste it warm and fresh from the oven or freeze it and toast it to perfection.

Keto Bread Recipe


  • 300 ml (150 g) almonds flour
  • 5 tbsp (40 g) powdered psyllium husks
  • 2 tsp. baking powder
  • 1 tsp. sea salt
  • 2 tsp. apple vinegar
  • 225 ml boiling water
  • 3 egg whites
  • 2 tbsp (20 g) sesame seeds (optional)


Preheat oven to 350°F (175°C). Mix dry ingredients in a bowl.

Bring the water to a boil and add it, along with the vinegar and egg whites, to the bowl, mixing it all with a hand blender for about 30 seconds. Do not stir the dough too much: the consistency should resemble moulding paste.

Moisten your hands and assemble 4 or 8 pieces of bread with the dough. You can also assemble the bread for use on hot dogs or hamburgers. Place on a greased baking sheet.

Bake on a bottom rack in the oven for 50-60 minutes, depending on the size of the bread. They will be ready when you hear a hollow sound by tapping the base with your finger.

Serve with butter and ingredients of your choice. Store in the refrigerator or freezer.


Do your breads take on a medium purple color? This can happen with some psyllium peel marks. Try another brand.

Keto Almond Flour Bread Recipe