Essential Weight Loss Foods

The key to weight loss is healthy metabolism. If you have a slow metabolic rate, you will surely have a hard time losing weight regardless of the types of food that you eat. Fortunately, there are certain foods that can actually boost the body’s metabolism. And if you can include more of these foods in your regular diet, you can enjoy eating and drinking without having to worry about gaining several pounds. I said enjoy because we’re talking about foods that help you lose weight and make your taste buds happy at the same time!

According to studies, people who skip breakfast have a higher chance of getting obese than those who take time to eat this most important meal of the day. If you think you’re going to lose weight fast by skipping breakfast, think again. A heavy breakfast keeps you full until your next meal, which means you have no chance of snacking out on junk food before lunch time comes. What’s more, the eggs you have for breakfast are rich in amino acids that help build muscles and rev up your body’s metabolism at the same time! In a study done in the University of Alabama, volunteers who were given eggs for breakfast burned more fat than those who had a carb-rich breakfast.

When taking a break from work, why not try snacking on almonds and pine nuts instead of junk foods? These go-to snacks have fat-burning properties so it’s a good idea to always carry some with you wherever you go. They’re also good as emergency food in case you go hungry on the bus while going home from work. Almonds most especially are rich in alpha-linolenic acid, which can speed up the fat burning process of the body. If you can get at least 12 pieces of almond nuts per day, you can reduce your weight by up to 20 percent, studies say.

When dinnertime comes, what best to partner with your baked salmon than asparagus stalks? Asparagus contains asparagine, a type of amino acid that helps get rid of fat from the body. It also contains inulin, a natural fiber that will helps restrain hunger for long hours so that you would no longer have to open the fridge for a midnight snack. Sprinkle some pepper to add some flavor to your meal. This essential spice contains capsaicin, the substance that gives pepper it’s spiciness. It’s also the one that will help you lose 100 calories per day!

Right after meals, drink green tea to help cleanse your digestive tracts. But aside from helping flush out toxins from your body, drinking 3-4 cups of green tea a day can help eliminate 30 calories. Green tea contains ECGC or Epigallocatechin gallate, a catechin antioxidant that helps burn fat in a rapid rate, resulting to you losing 3 pounds in one year!

There’s no single food that can make you lose weight fast, but if you can combine a well-balanced diet with regular exercise and a healthy lifestyle, you can surely achieve the kind of body you’ve long been dreaming of.

Cross Train to Optimize Weight Loss

If you are thinking of exercising to lose weight, there are some things you need to understand. One of these is that there is a smart way to exercise, and there is also a foolish way of doing so. A foolish way is to exercise without getting results, either because you are not doing a workout properly or you are not doing it in a way that maximizes the calories you burn. The smart way is to understand, first of all, how your body responds to certain exercises, so that you know which ones to use and when, in order to maximize the weight you lose.

For weight loss, there are three types of exercise that are recommended:

1.  Cardio-vascular exercises are aerobic workouts like cycling, walking, running, or sports like ball games. These typically burn calories as you do them, and they are very good at hiking up your metabolism. Typically, cardio exercises are best when done from thirty minutes or longer, and enough to raise your heart rate by more than 10% the normal rate. Of course, you would not be able to know this unless you have a heart rate monitor in place, but one basic test that you can do is to see if you are getting out-of-breath or you feel some natural strain as you do the exercise.

2. The second type of exercise recommended for weight loss is strength training. Some people who want to lose weight shy away from dumb bells because they believe building muscle means added weight. Indeed, you might not lose as much weight, but at least the weight comes from muscle this time around, and not fat. Plus, you actually burn more calories as you build up muscle from strength-training, as muscles burn more energy than fat, even when at rest. This means that even as you just sit around, your metabolism will continue to be working. Of course, the thing to remember about strength training is that you need to give your body at least 24 hours’ rest in between training sessions, as the rest period is when your muscle cells resuscitate and become stronger.

3. Stretching exercises is where Pilates and Yoga typically fall under. Stretching basically improves flexibility, but it also burns much energy as you stretch each muscle. A common misconception about stretching is that it is only good for warm-ups, when in fact it is one whole area of exercise altogether. In fact, experts recommend doing stretching after your body is already sufficiently warmed up, as it also lessens the chance of injury.

Studies have tested these three exercises to see which one is best for weight loss, but the verdict was simple and common sense: cross-training appeared to be the best choice, as it gave the benefits of each while combating the disadvantages of each one. As such, you can perhaps do them one after another per day in the week, and reap the benefits for your overall fitness!

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