REACHING FOR HIGH-ENERGY FOODS

Your body needs fuel to exercise, and the source of that fuel is food. That's why some people report feeling hungrier when they start to work out. If you're trying to lose weight, this could be counterproductive—unless you find the right balance of healthy, filling foods. (Snack AND lose weight with this box of Prevention-approved treats from Bestowed.) The typical American diet is loaded with refined or simple carbohydrates such as white flours, rice, and pasta, and pastries, soda, and other sugary foods and drinks. These carbs, which lack the fiber found in complex carbs (whole grains, fruits, and veggies), are metabolized by your body quickly. So while you may feel raring to go after eating them, that energy boost will soon be followed by a major energy slump, making it hard to give your all during your workouts. In addition, if many of the foods you eat are metabolized quickly, you'll find yourself feeling hungry more often, which could mean more snacking and a higher calorie intake. To keep from eating back all the calories you've burned, stick to a diet based on these 6 science-backed components.

FIBER

Eat at least 20 grams of fiber per day from vegetables, whole grains, and fruits. Fiber helps you by keeping you full for a longer period of time---a huge benefit when it comes to weight loss. A study from Brigham Young University College of Health and Human Performance demonstrated that women who ate more fiber significantly lowered their risk of weight gain. Each gram of fiber eaten was linked to 1/2 pound less body weight. The researchers suspected that higher fiber intake led to a reduction in total calories over time.

CALCIUM & VITAMIN D

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy. Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy. Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body can’t use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that you’re full. And if you can’t recognize when you’re satiated, you’re more likely to overeat. You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain. Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the body’s ability to use sunlight to produce this vitamin). That’s why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin D—the kind most readily used by the body. Daily Recommended Calcium Intake Men and women ages 19-50: 1,000 milligrams Men and women age 51+: 1,200 milligrams Daily Recommended Vitamin D Intake Men and women ages 19-50: 200 IU Men and women ages 51-70: 400 IU Men and women age 71+: 600 IU

GOOD FATS

These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat 3-4 servings daily. A study published in the journal Appetite shows how these fats—besides being good for your heart—can help you feel fuller longer after meals. The study participants with a higher intake of omega-3 fatty acids (more than 1,300 milligrams a day, either from foods or from supplements) reported feeling less hungry right after their meals, as well as 2 hours later, compared with a lower omega-3 intake (less than 260 milligrams a day). Less hunger means less munching and an easier time keeping calories in check. More specific research has been done on walnuts, a good source of monounsaturated fats. An Australian study had participants follow a healthy low-fat diet, either with walnuts or without. Both groups ate the same number of calories and lost approximately the same amount of weight at 6 months. But during the next 6 months of the year long study, the walnut-eaters continued to lose weight and body fat, while the other group stopped losing—even though they were still following the same diet.  

The truth is, everyone wants to lose weight fast. But the thing is, the weight didn’t come on overnight, and it’s not going to leave that way, either. So, then, how fast is realistic? As a general guideline, most experts say weekly losses of 0.5 to 2 pounds are doable. “A pound a week is really good for most people,” says Dr. Angela Fitch, a diplomate of the American Board of Obesity Medicine and associate professor of internal medicine at the University of Cincinnati. “But many people think it should be easier than it is. They lose 5 pounds in a month and think that’s not enough. No, that’s an amazing job!” And, what’s more, it’s healthy. After all, when you lose weight too fast, you risk losing weight not just from fat, but also from lean tissue such as muscle. That’s part of the reason why, when bariatric patients undergo programs designed for faster weight loss (like, 12 to 18 pounds lost per month), they do so under the supervision of a physician and medical staff who ensure patients receive the necessary nutrients to prevent muscle-wasting and other serious health issues, says Dr. Craig Primack, a member of the national board of directors for the Obesity Medicine Association. So if you’re trying to lose weight on your own, and about a pound per week is your goal, what determines if you get there? Here, experts explain nine surprising factors that influence how fast (or slow) you lose weight:

YOUR CURRENT WEIGHT

Contrary to popular lore, your current body mass (aka weight) is the No. 1 determinant of your metabolic rate, or how many calories you burn per day; the larger you are, the higher your metabolism, Primack explains. To lose weight, you need to consume fewer calories per day than you burn. So, someone who weighs 300 pounds and burns 2,800 calories per day can cut more daily calories to lose weight faster than someone who weighs 150 pounds and burns 1,800 calories per day, he says. (Note: most experts recommend not cutting daily calories below 1,200.)

YOUR WEIGHT-LOSS HISTORY

Have you lost weight in the past? Unfortunately, you’re already at a disadvantage, explains Dr. Michael W. Schwartz, chair of the task force that authored the Endocrine Society’s scientific statement on obesity's causes. That’s because when you lose weight your metabolic rate drops lower than it should, based on pure body size. For example, if two women both weigh 180 pounds, but one of them used to weigh 250, all else being equal, she will burn 25 to 30 percent fewer calories per day, he says. That makes her efforts to continue losing weight far more difficult.

YOUR LIFESTYLE

“The more bandwidth people have to make those changes, the faster they lose weight,” Fitch says. “How many changes you make determines how much outcome you can get from them.” Translation: If you’re already living a pretty healthy lifestyle, the needle is likely going to move more slowly. However, if you’re starting from zero, you have a lot of room from improvement in your nutrition habits, activity levels and likely other lifestyle factors such as sleep and stress that impact your weight-loss success, she says.

HOW FAR YOU ARE INTO YOUR WEIGHT-LOSS JOURNEY.

“Most people lose weight more quickly at beginning of a diet,” explains Denver-based registered dietitian Jessica Crandall, a spokesperson for the Academy of Nutrition and Dietetics. While the degree of changes that people are able to make in the first days and weeks of a weight-loss plan certainly has something to do with it, plenty of other factors play a role. For instance, as mentioned earlier, while you lose weight your metabolism slows, making future weight loss more sluggish, Fitch says. That often leads to a drop in resolve that can water down people’s efforts – and slow weight loss even more, Crandall says. Lastly, it’s important to remember that in the early days of weight loss, most drastic drops in the scale aren’t due to fat losses, but rather drops in water weight. This is most true in people who reduce their carbohydrate intake, Crandall says. That’s because when your body stores carbs in your liver and muscles it stores water molecules along with them. So, when you reduce your carb intake and, therefore, your body’s reserves of stored carbs (called glycogen), your body’s water levels decrease, and it shows up on the scale, she says.

YOUR HORMONAL HEALTH

Hormones are chemical messengers, instructing cells within your body as to what they should and shouldn’t do – and that includes losing weight. “Some people have abnormal functions of thyroid and cortisol hormones that promote weight gain and weight retention,” Fitch says. “We usually check patients for these in the office.” In women specifically, the hormonal factors that can affect weight-loss rates are plentiful. For example, with polycystic ovary syndrome, which, according to one Clinical Epidemiology review, may impact up to 20 percent of all women of childbearing age, insulin resistance is a common result, making weight gain likely and weight loss exceedingly difficult. Hormonal changes around perimenopause and menopause are another fly in the ointment: “If a woman goes through menopause without making changes, she will gain midsection weight,” Fitch says. If you believe hormonal issues may be having any negative effect on your weight-loss efforts or overall health, talk to your doctor.

YOUR WORKOUT OF CHOICE

“Aerobic exercise burns calories and makes our heart healthier, but you also need to build some muscle, or just work to maintain the muscle you do have when you lose weight,” Fitch says. That’s because when you lose weight some of that weight naturally comes from muscle – and when muscle levels decline, so does your metabolism, slowing your future weight-loss results. To build lean, metabolically active muscle, integrate strength training at least twice weekly into your workout routine. Note: When building muscle, you may actually notice your weight loss slowing. After all, a given volume of muscle weighs more than the same volume of fat, she says.

YOUR GENETICS

“The biggest thing that makes a difference in how different people lose weight is genetics,” Primack says. “It is estimated that 20 major genes and 200 or more minor genes impact fat storage and weight maintenance.” However, knowledge is power. And while direct-to-consumer genetic testing companies allow you to test your genes (including some weight-related ones) at home, simply talking to the people on your family tree can give you a lot of insights into what you may have inherited, he says.

YOUR SLEEP HABITS

“The amount of sleep you get makes a large difference in your metabolic rate and how fast you are able to lose weight,” Primack says. “People who sleep less than seven hours per night tend to have slower metabolisms.” Meanwhile, no matter how many hours you log per night, if that sleep is poor quality, it can also affect your metabolism and increase your body’s cravings – which can slow your weight-loss progress, Crandall says. Sleep apnea, for example, is consistently linked with weight problems. And while sleep apnea and weight are a bit of a chicken-and-egg scenario, treating sleep apnea can help speed up people’s weight-loss, she says.

Someone once said that youth is wasted on the young. There’s some truth to this, of course. Our 20-something selves have a naturally higher metabolism, more muscle and are generally more active than our 40-plus versions. We lose muscle with every decade of life, starting at the end of our 20s. But instant weight loss is not a guarantee. Many people in their 20s still struggle with losing and keeping off the extra pounds. After all, your third decade of life is filled with more changes than most. Leaving home, independence, your first job and perhaps marriage and kids. Change can often lead to disruption and abandonment of healthy behaviors.

1. CUT OUT THE LIQUID CALORIES.

Your 20s are often a time of experimentation. Part of the discovery process can mean more social opportunities and extra helpings in the alcohol department. Aside from some of the obvious reasons why excessive drinking should be avoided, your weight should be a motivating rationale to take a break from alcohol as well. Alcohol provides empty calories — lots of them — and can contribute to an inability to lose weight. That Long Island iced tea, those fruity martinis and the night of consistent vodka and cranberries can amount to extra fuel your body simply can’t burn. You’ll find similar issues from cola, juices and energy drinks as the majority either have real sugar or fake alternatives. Both options can be the kiss of death for anyone serious about shedding weight.

2. DITCH THE “D” WORD FROM YOUR VOCABULARY.

Now is a good time to ditch all things diet, and when I say “diet,” I’m talking about the kind that equates to deprivation, hunger and ultimate failure. Several studies show diets don’t work; yet young adults are some of its worst victims. A 2018 study found that dieting and skipping meals actually made young adults fatter, not leaner. Further, a 2017 randomized controlled trial found taking breaks from dieting actually led to more success in weight loss. The authors of the study cited the concept of “adaptive thermogenesis” as the reason why diets ultimately fail. Calorie restriction reduces metabolic rate more dramatically than once thought, making it harder to actually achieve weight loss. The more you diet, the more your metabolism may be negatively impacted.

3. THROW OUT THE SCALE.

Many people have a love-hate relationship with their scale. I often suggest solving this by getting rid of the relationship all together and putting the scale in the trash. Here’s why: The scale provides a number, an assessment of all the “stuff” in you. Muscle, fat, water — all of it. It may not be a great assessment, however, of how you’re doing in the health department. One study found young adults were more likely to be obsessed with an “ideal weight” number than they were in achieving a healthy weight. Further, the number that young adults had in their mind was often far from what was realistic. A better option? Save money and buy a tape measure. Studies have shown waist size is a better predictor of health and risk for obesity than BMI (akin to that number on the scale).

4. FOCUS ON QUALITY, NOT QUANTITY.

Along with getting rid of that perfect number you want to see on the scale, now is the time to eliminate the daily calorie count. ed more on a whole-foods diet. All calories are not equal — learn this lesson young and your chances of managing a healthy weight throughout your life go up.

— and there are multiple studies to prove it. Instead of focusing on quantity, now is the time to focus on quality.

A 2018 study in JAMA showed individuals were most successful at weight loss when they stopped counting calories and instead focused more on a whole-foods diet. All calories are not equal — learn this lesson young and your chances of managing a healthy weight throughout your life go up.

5. SET A PHYSICAL ACTIVITY INTENTION.

While exercise alone won’t seal the deal for weight loss, adding it into your weight-loss plan alongside a healthy, balanced diet can go a long way. Plus, making regular physical activity a part of your routine when you’re young can help form the habit into a lifetime intention. Your 20s also are a time when your body is most forgiving, giving you the opportunity to push yourself without worrying as much about the aches and pains that may come later (and often derail our exercise routines).

There are a lot of weight loss articles out there that delve into complex issues like calorie counting and complex carbs versus simple carbs and after a while all the detailed, and often conflicting, information can leave your head spinning round and around. These articles can make the whole weight loss process seem so overwhelming that many people just give up and don’t even try to lose weight. But having excess weight is bad for your health. It can lead to an increase in blood pressure, which in turn increases your chances of suffering a stroke. It can also lead to high blood sugar (diabetes), high cholesterol and heart disease. Here are seven simple things you can do to start losing weight. They are easy to do. They take no complex thought, no massive amounts of willpower. Anybody can do them. Then once the weight starts coming off, maybe you will have the motivation to make even bigger changes that can lead to even more weight loss.

1. EAT AT THE TABLE

Most people these days eat their meals from in front of the TV or computer. This is bad because you can go into a trance of sorts while watching the TV or computer and end up eating way more than you would have at the table.

2. EAT SLOWLY

It actually takes a while for the stomach to signal your brain that it is full. By eating slower you will consume less “unnecessary” food. Eat slowly, chew thoroughly and really taste your food. Eat too fast and you will strain your stomach and intestines and possibly create uncomfortable indigestion, bloating and cramps.

3. DRINK LESS WHILE YOU EAT

Drinking more than 4 ounces of liquid with a meal dilutes stomach acid and digestive enzymes causing you not to digest your food well. Instead drink water 30 minutes before a meal – this will also help you feel fuller so you will eat less.

4. EAT WHILE RELAXED

If you eat while you are tired, upset or stressed can lead to improper digestion of food which can lead to more fat being stored on your body.

5. EAT YOUR HEAVIEST MEAL EARLIER

That’s right, don’t save your heaviest meal for dinner, instead eat a heavier lunch and a light meal at dinner time. This will allow you to more easily digest your food in the evening – having digestion finished before going to bed allows for optimum cellular cleansing and rebuilding during sleep.

Juicing for weight loss is not a new concept. It’s been doing the rounds since a few years. But, what we’re telling you here is not to go on a liquid diet but to add certain fresh juices to your daily meals that can help speed up weight loss. Drinking fresh juices is also a great way to load up on a variety of minerals, vitamins, fibre and antioxidants – all of which aid in revving up your metabolism and thus, you are able to burn more calories. These juices not only help you lose weight but they also offer a host of other health benefits. Have a look.

1. CARROT JUICE

Carrots juice is great for weight loss as carrots are low in calories and full of fibre. A tall glass of carrot juice will keep you full until lunch, so you don’t have to worry about unwanted snack attacks. It had also been recommended that the best way to have carrots is in its raw form. Therefore, juicing it up could be a great idea. Carrot juice is also known increase bile secretion which helps in burning fat thus aiding weight loss. Add an apple, half an orange and some ginger to make a wonderful detox drink that will flush out all the toxins.

2. KARELA JUICE

Drinking karela juice regularly stimulates the liver. It may not sound palatable to juice but the bitter gourd, but the truth is that it really helps in losing weight. Drinking karela juice regularly stimulates the liver to secrete bile acids which are required for metabolising the fat. Moreover, karela is very low in calories. A 100 gram serving of bitter gourds contains just 17 calories!

3. CUCUMBER JUICE

Foods that have high water content are low in calories. It is easy to understand that in order to lose weight you need to either eat less calories or burn more calories. Therefore, it’s a good idea to reserve a part of your meals for foods that not only low in calories but also keep you full for longer. Due to its high water and fibre content, cucumber juice fills you up easily and so, it can be a great meal filler. You can also squeeze some lime juice and add a few mint leaves to make a refreshing summer drink.

4. AMLA JUICE

It’s great to start off your day with a glass of amla juice. It’s great to start off your day with a glass of amla juice. It helps in keeping your digestive system on track throughout the day and accelerates your metabolism. A faster metabolism helps in burning fat quickly. For better weight management, it is often suggested to drink amla juice on an empty stomach. Add a drop of honey as a form of natural sugar that will keep you active and energetic through the day.

5. POMEGRANATE JUICE

Pomegranate juice helps in suppressing your appetite. Pomegranate juice is great for your skin and to get back your natural glow, but it may also help in weight loss. According to Delhi-based Weight Management Expert, Dr. Gargi Sharma, “Pomegranates are rich in antioxidants, polyphenols and conjugated linolenic acid - all of which help you burn fat and boost your metabolism. Pomegranate juice also helps in suppressing your appetite.”

6. CABBAGE JUICE

Cabbage juice helps in relieving a lot of stomach problems. Cabbage juice helps in relieving a lot of stomach problems like bloating and indigestion, clears up your digestive tract and helps in quicker elimination of wastes. This aids your weight loss process. A lot of studies have shown that an increased intake of fiber can help in fighting fat. “High-fiber vegetables absorb the water in our body and form a gel like mass during digestion. This slows down the process and helps you to feel full for longer and prevents binging on other foods," explains Weight Management Expert, Gargi Sharma. You can blend cabbage with an apple and lime or with sweet veggies like carrot and beetroot.

7. WATERMELON JUICE

This juicy fruit provides only 30 calories per 100 gram​s. This juicy fruit provides only 30 calories per 100 grams and keeps you hydrated. “It is rich in amino acid arginine which helps in burning fat,” says Dr. Gargi Sharma.

Many people see yoga as a way for hippies to become one with the Earth. While I’m certainly not arguing that case there is so much more to yoga. Not many people associate yoga with weight loss because on the surface it appears you are just standing still in a lot of different poses. The thing about standing still in certain poses is that it puts a strain on muscles. This causes muscles to start to rip, in a good way. When the muscles rip they need to rebuild and that requires energy. Some of this energy is taken from the fat your body has stored. This is why some people believe that fat turns into muscle and vice versa. The first time people do yoga they assume it would be a breeze. Turns out some almost pass out in the first 10 minutes. This article includes a compilation of the 21 best yoga asanas (poses) for losing weight quickly and easily. A word of warning, some of these are difficult to do so don’t strain yourself the first time around. Yoga is something that needs to be practiced for many years before it can be mastered. You’ll find yourself feeling muscles that you didn’t even know existed because yoga provides you with a full body workout. Before you attempt these poses watch the videos for each. Some are meant for everyone and others are meant only for advanced yoga practitioners. That doesn’t mean that there aren’t other yoga asanas that you can perform that will help. There are hundreds of yoga asanas to perform that will benefit you. We just like the ones below because they can help push you to the limit and back again.

PASCHIMOTTANASANA (SEATED FORWARD BEND)

Benefits:

• Improves digestion
• Soothes anxiety and reduces fatigue
• Relieves stress
• According to traditional texts, this pose can increase appetite and reduce obesity

SARVANGASANA (SHOULDER STAND)

Benefits:

• Stimulates the thyroid glands and abdominal organs
• Improves digestion
• Reduces fatigue
• Tones the legs and butt

VIRABHADRASANA I (WARRIOR POSE)

Benefits:

• Stretches your belly, lungs, and chest
• Strengthens the muscles at the back
• Strengthens the thighs, calves, and ankels

GARUDASANA

Benefits:

• Improves concentration and sense of balance
• Strengthens the ankles and calves
• Stretches the thighs, shoulders, and upper back

ARDHA CHANDRASANA (HALF MOON POSE)

Benefits:

• Strengthens the abdomen, thigh, buttocks, and spine
• Improves digestion and balance
• Relives stress

BHEKASANA (FROG POSE)

Benefits:

• Stretches the abdomen and the chest
• Improves posture
• Stimulates the abdominal organs

SHALABHASANA (LOCUST POSE)

Benefits:

• Stretches and strengthens the shoulders, chest, and belly
• Stimulates the abdominal organs
• Relieves stress and improves posture

NAUKA CHALAN (BOAT POSE)

Benefits:

• Strengthens the abdomen and hip flexors
• Stimulates the kidneys and intestines
• Relives stress and improves digestion

PAVANMUKTASANA (WIND-RELEASING POSE)

Benefits:

• Stimulates the abdominal organs, thereby increasing their efficiency and improving digestion
• Relieves constipation
• Helps reduce fat in the abdominal area

VAKRASANA (HALF SPINAL TWIST POSE)

Benefits:

• Helps reduce fat in the abdominal region
• Strengthens the spine

PADAHASTASANA

Benefits:

• The abdominal organs are stimulated, thereby improving the digestive health of your body
• Lowers heart beat rate and relieves physical and mental exhaustion

SHIRSHASANA (HEADSTAND)

Benefits:

• Tones the abdominal organs and improves digestion
• Strengthens the arms, legs and spine
• Calms the brain and relieves stress

HALASANA (PLOW POSE)

Benefits:

• Reduces stress and fatigue
• Stimulates abdominal organs
• Calms the brain

UTTHITA HASTA PADANGUSTASANA (EXTENDED HAND-TO-BIG-TOE POSE)

Benefits:

• Improves balance
• Strengthens legs, ankles, and the backs of the legs

VASISTHASANA (SIDE PLANK POSE)

Benefits:

• Stretches the belly, arms, and legs
• Improves your balance

Do you want to get rid of a few pounds of the excess stomach that make you look big and fat? Start to drink this delicious banana shake!
Below is a miracle banana drink for a rapid fat burn to help you shed all fat if combined with some low-calorie diet. This natural detox drink can help you lose up to ten pounds in just one week. Just stay on board of this journey.
This drink is widely known as the belly fat killer. Hence this miracle weight loss drink will help you burn the excess fat from around the belly area faster than ever. Miracle Banana Drink For Quick Weight Loss This banana drink includes only 5 ingredients. All the ingredients are found in our kitchens, and it takes only 5 minutes to make. Bananas are full of fiber, magnesium, and potassium, all necessary factors for weight loss.
Ingredients

• One Apple cubed
• One Banana
• One Orange
• 1/2 Cup of water
• One tbsp of fresh lemon juice

How To Prepare:

1. Blend all above-listed ingredients all together and add a few ice cubes (optional) and take it in the morning. It recommended skipping breakfast. Because this drink contains all the required nutrients your body needs in the morning or throughout the day.

 

• Phase 1: include oatmeal three times a day in your diet for two days.
• Phase 2: include oatmeal 2 times a day for the next 2 to lose a significant amount of weight.
• Phase 3: have oatmeal at least once a day for the remaining three days to maintain your new body weight.

Follow this diet which you can lose up to 40 pounds over a period of six weeks.

• Phase 1: include oatmeal three times a day in your diet for two days.
• Phase 2: include oatmeal 2 times a day for the next 2 to lose a significant amount of weight.
• Phase 3: have oatmeal at least once a day for the remaining three days to maintain your new body weight.

Follow this diet which you can lose up to 40 pounds over a period of six weeks.