Weight Loss Tip – Get sufficient sleep to lose weight

If you want to lose weight, get enough sleep. Sleep is crucial for weight loss as it allows you to perform physical activities properly and improves metabolism. Sleep also significantly affects the hormones of your body that influence your appetite. When you do not get enough sleep, the
hormone, ghrehlin, can enhance your appetite leading to weight gain. It has also been observed that sleep-deprived people crave for sugary and junk foods and even experience tiredness, dizziness and lack of concentration.

Further, people who work for late night shifts or have irregular sleep patterns have been found more prone to obesity and diabetes. You can follow this weight loss diet by expert dietician.

Sleep for at least 7-8 hours in a day is a must as a proper sleep will make you feel energetic and put a check on cravings for high-calorie food, hence preventing you from being a victim of obesity. Avoid eating anything before going to bed as it may interfere with your sleep. Also avoid watching the television before sleep as you may face difficulty in getting sleeping.  Combining sleep with thirty minutes of exercise and a balanced diet can set you on the path of better health and slimmer waistline.

Source: the health site

5 kitchen essentials for dieters

If you are hoping to shed some weight before summer these kitchen basics can help:

Non-stick pan

Cooking with a non-stick pan makes it easy to cut excess calories and fat because you don’t have to grease it with oil or butter.

Measuring tools

Measure out a one-cup serving of cereal and you may realize you’ve been filling your usual cereal bowl with about three cups! Using a measuring cup and measuring spoons makes portion control simple.

Food scale

A kitchen scale lets you gauge the proper portion of foods such as meats, poultry and fish based on their weight.

Spritzer bottle

Though olive oil is heart-healthy, the fact remains that one tablespoon contains 120 calories and 14 grams of fat. Instead of pouring oil directly on your food give it a spritz or two. You’ll still enjoy plenty of flavor while using a lot less oil at only 5 calories per spritz.

Tall glasses

Studies have shown that people tend to pour less into a tall, slender glass than they do using a short wide glass. A tall drink is apt to be more satisfying too, simply because it seems big.

Source: Pick news


Healthy Weight Loss & Dieting Tips

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.

The key to successful, healthy weight loss
Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.

Since 3,500 calories equals about one pound of fat, if you cut 500 calories from your typical diet each day, you’ll lose approximately one pound a week (500 calories x 7 days = 3,500 calories). Simple, right? Then why is weight loss so hard?

All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! You can lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—and winning the battle of the bulge.

Getting started with healthy weight loss
While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need.

Slow and steady wins the race. Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.
Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound and inch you lose. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.

Source: help guide


11 Tips Stick To Your New Year’s Fitness Resolutions

Every year, on January 1, we vow to make the year ahead our healthiest and fittest yet! But somehow that resolve disintegrates as the days, weeks and months go by, and life starts “getting in the way.”

Start fresh in 2014 and follow these simple tips to help you stay on board your very own fitness bandwagon! You can do it!

1. Get real.

Wellness doesn’t happen overnight, so be patient with yourself! Long-term results are best achieved through small, gradual changes. Want to lose 10 pounds? Aim for ½-1 pound a week. Want to run a 5K? Start by running 1-2 miles every few days. If you go all out and push yourself too hard, too fast, you may find it difficult to maintain new habits and end up giving up altogether.

2. Make a date with yourself.

You’re busy, understood. Assess your schedule and figure out where exercise can fit into it. Even when things get really hectic, there’s always a little time to spare somewhere. Then make dates with yourself and stick to them. When you’re overwhelmed by commitments, routine can help you stay on track.

3. Keep it fresh.

No matter how and when you choose to move your body, it should be enjoyable and for the purpose of celebrating it, not punishing it. Hate the treadmill? Try a Zumba or Bar Method class. If you’re already going to the gym regularly but find it hard to stay motivated, try something new to revive your resolve and boost your fitness level.

4. Pair up to pare down.

Ask a friend or your significant other to go on a hike with you or to join you for a yoga class. Having a “partner in crime” not only makes exercising more fun but it also helps keep you accountable… Even better, research shows that couples who work out together develop a stronger bond.

5. Have a plan B.

Last minute obligations are bound to pop up on occasion, making it difficult for you to stick to your gym routine and other healthy practices. Be prepared for those moments by keeping your running shoes under your desk or in your car, and stash some nutritious bites in your purse.

6. Give yourself a break.

Everyone gets sick once in a while or has a totally crazy-busy day. When going to the gym is the last thing you feel like doing or you couldn’t resist that mid-afternoon brownie, don’t beat yourself up! Tomorrow is another day. And remember: moderation is the key to healthy and long-lasting results.

7. Ditch fad diets.

Fat-free snacks, 100-calorie packs, energy bars… These so called “health foods” are not real foods. They’re addictive, chemical and preservative-laden products that con our brains into thinking we’re full, yet leave us feeling ravenous again in no time.

8. Instead of fake, overly processed “diet” foods, eat real foods.

Make sure they’re made from fresh, whole, minimally processed ingredients. And lastly, never starve yourself. Restrictive eating slows down your metabolism and deprivation only leads to cravings and future binges.

9. Pay tribute to H2O!

For peak performance and energy, and to reduce cravings, drink plenty of water, or other unsweetened beverages like green tea throughout the day. Aim for two big bottles a day.

10. Dream on.

It’s called beauty sleep for a reason. Skimping on sleep can work against you and cause weight gain by raising appetite-stimulating hormones, such as cortisol. Besides, the better rested you are, the more likely you are to get up and hit the gym! Aim for a minimum of 6-8 hours of precious slumber a night.

11. Spoil yourself.

Whether it’s dropping a dress size, running an extra mile or trying a new exercise class, celebrate each milestone you reach. Regular post-workout treats, like a latte or a mani can motivate you to exercise longer and more frequently. The key is to remember to keep these small and healthy so you don’t cancel out all your efforts!


Burning Fats In The Winter With Chili Peppers

When you wake up in the dark at 7:00 am in the morning, you know that winter is here. For me, this is the time of the year when I crave for hot spicy stews every meal. But like most girls, I am afraid of gaining weight from eating so much and constantly find myself on the dilemma of whether to dig in or not. If you find yourself in the same situation as me, here is the good news! Research has found that low temperatures and chili peppers could help burn our body fat!

Researchers from the Hokkaido University of Japan recently found that spending time in cold weather and consuming chili peppers allow a person to burn more energy because low temperature and the chemicals in chili peppers seem to stimulate and increase the activity of brown fat cells.

There are two types of fat in our body, namely the brown adipose tissue and thewhite adipose tissue. While brown fat cells burn off energy, white fat cells store energy and are responsible for making some people fat. Brown fat cells appear red-brown because they contain many mitochondria, which produce a large amount of energy in the form of ATP. And white fat cells appear white, or pale, under the microscope. Below is a clip which I found very clear on explaining the differences between the two different fats.

In the Japanese study, eight subjects with little brown fat tissue were recruited and exposed to a low temperature of 17 °C for two hours daily for six weeks. Comparing with the control participants who went about their normal lives during the experiment, the study found that the eight subjects who were exposed to low temperature had an average of 5% less body fat and less white fat cells. They also burned on average more energy than those in the control group.

In addition, the researchers studied people who ate chili peppers, which contain capsinoids, or substances that give chili peppers the hot taste. It was also found the participants burned more energy than the control group when exposed to cold. This result was consistent with a previous study which found that Ingesting capsinoids increased the levels of fat breakdown in our body, showing that capsinoid plays a pivotal role in fat reduction in mildly obese individuals.

Even though the reduction of white adipose tissue from cold exposure was somewhat expected, it was not expected that capsinoid in chili pepper would have an impact on energy and fat metabolism. The researchers concluded the study by stating that “capsinoids appear to [simulate] brown fat in the same way as cold, by ‘capturing’ the same cellular system that the body’s nervous system uses to increase heat production.”

While chemicals like capsinoids, which stimulate brown fat cells, demonstrate potential application in obesity treatments in the future, it is comforting to know that eating a bit more hot spicy stew than normal will not have a significant impact weight for now!

Source: Communicating science