Showing posts with label Useful Information. Show all posts
Showing posts with label Useful Information. Show all posts
You may have
heard that eating before bed is a big-time "no no" for those looking
to lose weight. In fact, you've probably even heard that eating late at night
will undoubtedly cause you to GAIN weight...even worse!
Well, there's good
news, and that good news is that not every food that you eat past 7PM will be
automatically deposited to your butt, thighs, and love handles.
In fact, there are
certain foods that you can eat as a late-night snack that can actually INCREASE
your fatloss results! The key is knowing which foods to eat, and which to avoid,
as the evening progresses.
Here's a good rule
of thumb: Avoid carbs before bed in favor of slow-digesting high-quality
protein.
Carbohydrate
consumption causes significant rise in the storage hormone insulin, which also
puts the breaks on fat-burning. That's a recipe for disaster in the late
evening hours as your metabolism is winding down, but fortunately,
slow-digesting protein isn't.
Instead, slow
digesting proteins provide your body with a steady flow of amino acids
throughout the night to help you recover from exercise and maintain your
calorie-burning lean muscle as you lose fat.
Here are some of top
pre-bedtime choices:
1. White Meat
Animal Protein (not red meat or fish) - White meat protein sources such as
chicken and turkey are great pre-bed meal choices because they digest slowly
and have a very low insulin release. These sources also promote the release of
another hormone, glucagon, that assists the body with breaking down stored
carbs and fat within your body to be burned for energy...a double win! Red meat
and fish have a significantly higher insulin response so they're best to avoid
in the evening.
2. Cottage Cheese -
Cottage cheese is very slow digesting and coats the stomach to be assimilated
by the body over many hours. As a protein, it also stimulates glucagon release;
a solid pre-bedtime choice. Just make sure you're using plain cottage cheese,
not the flavored varieties with added sugars.
3. Green Vegetables
- While these aren't considered a protein, they contain virtually no calories,
are high in fiber, and they're very filling. Often times when I get a late
night craving I eat a big bowl of green veggies and it completely kills my
craving...a diet savior!
4. A
Slow-digesting, Low-carb Protein Shake - I use a slow-digesting protein shake
before bed literally every day. It's become somewhat of a ritual and great,
tasty way to end my day. The vast majority of my clients have grown to love the
habit as well...who doesn't love dessert before bed? :) I normally blend the
shake with almond butter to get some healthy fats in there, and man, it sure
does taste good with BioTrust protein!
Some days, do you feel like the Energizer Bunny with a weak
battery? You start strong, but by midafternoon you can’t quite keep going and
going. Fatigue afflicts everyone at one time or another. Assuming your doctor
has ruled out serious medical causes, there are a few basic steps you can take
to “recharge your batteries.”
1.
Pace
yourself
Go-getters like to keep going, but don’t risk overtaxing yourself.
If you pace yourself, you can still get things done. Instead of burning through
all your battery life in two hours, spread it out between morning tasks,
afternoon tasks, and evening activities — with rest and meals between.
2.
Take a
walk or a nap
There’s
nothing more satisfying than a short power nap when you’re pooped out. However,
if you have trouble sleeping at night, napping can make the insomnia worse. If
that’s the case for you, get moving instead. Get up and walk around the block,
or just get up and move around. If you are not an insomniac, enjoy that 20- to
30-minute power nap.
3. Skip most supplements
You may have heard about energy-boosting
or “anti-aging” supplements. There is no evidence they work.
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DHEA. There is no evidence
that DHEA offers any real benefits, and the side effects remain a question
mark. You especially shouldn’t be buying it from ads in the back of a
magazine, because you don’t know what’s in it.
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Iron. Iron only improves
energy if you are clearly deficient, which a doctor can check with a blood
test. Unless you are low in iron, you don’t need to take it, and getting too
much iron can be harmful.
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B vitamins. It is true that B vitamins (B1, B2, B6,
B12) help the body convert food into the form of energy that cells
can burn, but taking more B vitamins doesn’t supercharge your cells. That’s a
myth.
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4. Fuel up wisely
A sugary bakery roll
delivers plenty of calories, but your body tends to metabolize them faster, and
then you can end up with sinking blood sugar and fatigue. You’ll maintain a
steadier energy level by eating lean protein and unrefined carbohydrates. Try
low-fat yogurt with a sprinkling of nuts, raisins, and honey. Your body will
take in the carb-fiber-protein mix more gradually. Don’t skip meals. Your body
needs a certain number of calories to get through the work of the day. It’s
better to space your meals out so your body gets the nourishment it needs all
through the day.
It's
a fun time of year. And it's great to celebrate with friends. It's the season of office
parties, family get togethers and all those other drinking parties that make up
the stretch between Thanksgiving and New Year's Eve.
Did you know that even moderate
alcohol consumption can seriously increase your fat storage and make it harder
to lose weight?
And did you know that even after just
a few drinks, your body's ability to burn fat can be totally shut down?
Did you know that one of your main fat
loss hormones can actually becompletely
suppressed by
drinking booze?
But
don't worry if you enjoy a cocktail, a beer or a glass of wine now and then.
The news isn't all bad.
In
this very short article you'll discover 3
simple strategies for enjoying Happy Hour without sacrificing
your weight loss goals.
in
an ideal world, if you want to have a magazine-cover body you'll probably have
to give up the booze.But for the rest of us, completely giving up social
drinking is just a fantasy. And as you'll soon discover, you can enjoy a few
drinks, avoid becoming a social outcast AND have a hot body by following 3
simple strategies.
These 3 strategies reveal the
things you absolutely MUST AVOID if you want to keep losing fat without giving up your social life or
your favourite drinks
Just follow these 3 simple strategies
and you'll discover which foods NEVER to eat with alcohol, what the worst drink is for weight gain, and which
mixed drinks will go straight to your belly fat.
1 # ELIMINATE fatty foods
Food and drink are a natural match.
But there's one food you must definitely avoid if your goal is to lose weight.
You see, alcohol has the unfortunate
effect of shutting down your body's ability to oxidize fatty acids. In other
words, it prevents you from using fat for fuel. So when you pound back a greasy
cheeseburger with your favorite drink, your body can't use the fat you're
eating. It gets stored in your fat cells instead!
But you can avoid piling on ugly body
fat every time you have a few drinks just by sticking to lean protein and
veggies. Order a steak and a side salad instead of a cheeseburger and you'll
wake up the next morning as lean as you are were when you took your first sip.
2# AVOID Sugary Mixed Drinks
You've probably heard of insulin. It's
your body's "storage" hormone. And with the right nutrition timing,
insulin can actually accelerate your fat loss by helping you maintain and build
metabolically active lean muscle.
But Happy Hour is NOT the right time
to spike your insulin, which is exactly what happens when you pound down a
sugary Margarita or a sweet Rum Punch. In this case, your insulin spike is
going to drive all those calories straight onto your love handles.
Don't add fat to your midsection while
enjoying yourself with friends. Skip the sugary mixed drinks and sip a glass of
red wine or a Scotch on the rocks instead.
One of the big reasons I recommend
drinks like this is that you won't be as likely to pound them back. These are
drinks that demand to be sipped. But I also like them because of some other
potential health benefits.
Research published in the European
Journal of Clinical Nutrition found that both Scotch whisky and red wine help
to protect against coronary heart disease by raising the body's level of
anti-oxidants.
3# BANISH This Popular Beverage
OK, I'm going to talk about one other
important hormone for fat loss. This one is responsible for causing excessive
lower body fat in women, and chest or belly fat in men.
You've probably already guessed that
I'm talking about estrogen. But did you know a certain alcoholic drink actually
contains something called "phytoestrogens" that mimic estrogen in
your body?
High amounts of phytoestrogens are bad
because they can lead to ugly and stubborn fat storage in some pretty
embarrassing places...
Unfortunately, the offender is a drink
that pretty near everyone loves — beer.
Now don't worry, I don't expect you to
give up beer. But I will recommend that you limit yourself to one or two beers
on each social occasion. And stick with my previous recommendations of wine or
Scotch for the rest of the time.
You might also want to try darker
beers instead. They usually take a little longer to drink, and they're full of
beneficial anti-oxidants. For the rest of the habits I use to avoid
alcohol-related weight gain
There are two simple things you can do immediately to impact weight loss right now.
First, drink a lot of water. I know you have heard this before, but do you know how drinking water helps with weight loss? Most people do not drink enough water and walk around in a "dehydrated state." Mild dehydration will cause a 3% drop in your baseline metabolism resulting in the gain of 1 pound of fat every 6 months (Perricone Prescription). Staying hydrated will boost your metabolism.
Another tip on how drinking water helps with fat burning is that it minimizes bloating and water retention in women. These symptoms are often a result of lack of hydration. Those extra "water weight" pounds can fluctuate quite a bit daily but can be regulated by consistent hydration throughout the day. You should be drinking one-half of your ideal body weight in ounces of water per day. Look for your ideal body weight using one of the many ideal body weight charts found on line. Hydration is especially important if you are exercising regularly and dieting at the same time. Drinking plenty of water is how you flush the fat and toxins stored in your fat cells, and also how you can prevent muscle cramps.
There is a condition called "mouth hungry." This is when your brain signals that you are hungry when you are actually thirsty. If you drink a glass of water, you may find that you weren't hungry after all. Try this first before reaching for food. I have seen, from several sources, the recommendation to drink a full glass of water prior to eating to curb your hunger. If you are going to do this, drink your water at least 15 minutes prior to your meal. Water dilutes your stomach acid and can negatively impact digestion. If you experience digestion issues, you might want to curb your water intake during a meal or wait until 15 minutes after eating.
Remember that, downing your 8-10 glasses of water all in one sitting doesn't cut it. For effectiveness, staying hydrated throughout the day is how our bodies metabolize fat and how drinking water helps with weight loss. Also, when exercising, you should try to drink 3-5 ounces of water every 20 minutes.
Some symptoms associated with mild dehydration are weakness, muscle cramps, headaches, irritability, fatigue, trouble concentrating, heart palpitations, and anxiety.
Second, get enough sleep. I know that this seems so elementary, but many people get less than five hours of sleep per night. Did you know you cannot lose weight if you sleep less than five hours a night? Lack of sleep impacts metabolism and hormones. When you don't get enough sleep, the body produces more ghrelin, which is the hormone that signals hunger, and doesn't produce as much leptin, the hormone that signals fullness. Therefore, inadequate sleep can cause an increase in appetite and a decrease in your feeling of fullness. Studies from Colorado University and the University of Chicago have shown that sleep effects what, when and how much you eat. Sleep deprived individuals tend to eat 6% more calories than people who get enough sleep.
Hey, it’s Joel, and you've probably heard over and over again that carbohydrates are perhaps the WORST thing you could eat when trying to lose fat or transform your body, and for most people, that's 100% true.
Fact is, due to years of consuming a diet full of processed carbs and sugars, most people have grown quite insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat-loss and health-derailing nightmare.
The name of this hormone is insulin.
And insulin's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle that blood sugar to muscle tissue for energy instead of into fat cells (driving up your weight).
I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs. Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.
The result? Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.
Even worse, insulin resistance can and often does lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer’s and other cognitive disorders, premature aging, heart disease, and even stroke…and it all leads back to insulin sensitivity.
Ideally, when you consume carbohydrates, here is what you want to happen:
1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear glucose from your blood to its storage sites. This is great news because your body has an incredibly difficult time burning fat in the presence of insulin. The less insulin you have floating around, the better.
2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.
3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle tissue and the liver. When these tissues are highly sensitive to insulin, the vast majority of blood glucose will be stored within them as an energy reserve, instead of being converted to fat.
4. Minimum fat storage. When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.
Simply put, your body's ability to process the carbohydrates you eat all comes down to your insulin sensitivity and your body's ability to quickly and efficiently clear sugar from your blood.
Knowing that, and also knowing that you yourself are very likely suffering from too much blood sugar and some degree of insulin resistance due to the previously mentioned dietary and lifestyle factors, you’re probably wondering what you can do to improve your insulin sensitivity and make your body responsive once again to this critically important hormone
Fact is, due to years of consuming a diet full of processed carbs and sugars, most people have grown quite insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat-loss and health-derailing nightmare.
The name of this hormone is insulin.
And insulin's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle that blood sugar to muscle tissue for energy instead of into fat cells (driving up your weight).
I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs. Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.
The result? Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.
Even worse, insulin resistance can and often does lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer’s and other cognitive disorders, premature aging, heart disease, and even stroke…and it all leads back to insulin sensitivity.
Ideally, when you consume carbohydrates, here is what you want to happen:
1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear glucose from your blood to its storage sites. This is great news because your body has an incredibly difficult time burning fat in the presence of insulin. The less insulin you have floating around, the better.
2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.
3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle tissue and the liver. When these tissues are highly sensitive to insulin, the vast majority of blood glucose will be stored within them as an energy reserve, instead of being converted to fat.
4. Minimum fat storage. When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.
Simply put, your body's ability to process the carbohydrates you eat all comes down to your insulin sensitivity and your body's ability to quickly and efficiently clear sugar from your blood.
Knowing that, and also knowing that you yourself are very likely suffering from too much blood sugar and some degree of insulin resistance due to the previously mentioned dietary and lifestyle factors, you’re probably wondering what you can do to improve your insulin sensitivity and make your body responsive once again to this critically important hormone
An effective fat loss training will let the mineral water pounds regarding fat to be taken out devoid of minimizing the meals consumption.The main feature to lose pounds of fat is by sweat. Body fat is comprised generally along with drinking water. People who find themselves fascinated to reduce body fat rapid in conjunction with the cheaper volume of foods eating as well as sometime without lessening getting foods, have to intend to be active and take attempts to be able to sweating more. People that should minimize body fat rapid and pounds should analyze to enjoy perspiration. The particular major compound is drinking water and it comes with a most practical way to reduce body fat rapid. It is usually most effective factor to be able to get from the physique. Strangely which in turn causes major sweating will probably decrease body fat preservation and its particular build up, while there are particular safeguard safety measures that must be looked as soon as preparing to lose your weight.
The main sweating should be to great one's body and the functionality strive to be intense sufficient to produce a rise inside the temp with the system on the scope regarding sweating to be successful. A highly effective reduce extra fat fast technique can supply an agenda to get muscles and to burn the extra fat even when you are not really training definitely. The specific fat reduction process, conducted correctly should get you a limited plan of the week. There are many kinds of dancing workout routines due to the fact there may be work out tapes time. They are beneficial when you wish specific factor clean to hold via switching bored with the most beneficial cardio plan that you've recently been carrying out for some time. Certain kinds of dancing work out might be difficult. Abdomen bouncing is actually enjoyable associated but it does not handle the colon muscle tissues inside the process which could work with you receive a flat abdomen. The item has cardiovascular exercise workout routines that have the extra fat from the course after which around the resistance training in order to cope all of the muscle tissues.
After you acknowledge, people who are describing about stomach dancing routines tend not to contain robust stomachs and specific folks tend not to contain toned types. The idea is wonderful for acquiring harmony and coordination, enhance full wellness. Training exercise tend to be outstanding regarding reducing your weight however this specific exercise routine will be highly strong that wish you as a increased level of health and fitness to execute these succesfully. Yoga exercises and Pilates routines tend to be very best regarding enjoyable and also to tone your system. Equally will help to fortify the particular muscle tissue and also to obtain harmony for great sensation.
Cereal is actually, more often than not, one of the worst type of meals for your waist, along with your wellness. You will find needless to say several unusual conditions (like a lot of the cereals inside Ezekiel several: 9 series in the beneficial individuals in Meals for Life)
although in terms of the actual "regular" boxes that will stock options the actual shelf from the cereal church aisle for your neighborhood store, it truly is generally just about all very, very negative reports.
Perhaps what's many unsettling in relation to countless makes associated with cereal is actually them to befuddle the actual daylights beyond customers by generating them "sound" and so nutritious in addition to nourishing, any time actually they may be not.
One example is, even though at the store these days I stumbled upon a new "Yogurt Super berry Crunch" cereal (with added fibers! ) from the common brand.
The idea positive appears nutritious...
In truth, the actual content label possibly makes promises including "heart nutritious! " in addition to highlights that it has "25 grams associated with complete grains". "Rich within antioxidants, nutritional H & E", also. Simply mount up dozens of health advantages!
Although here's the truth:
This specific so-called "healthy" cereal has 60 ONE PARTICULAR substances, as well as not one, not necessarily a couple, not necessarily half a dozen, not necessarily eight, although FIVE distinct options for SWEETS.
Furthermore, it has SEVERAL corn derived substances (very probably coming from genetically improved corn), as well as corn syrup in addition to corn starch.
It's also set with inflammatory rice substances in addition to gluten, in addition to a couple from the worst type of damaged, denatured natural oils you possibly can use up... canola oil in addition to soybean oil.
Nutritious? When i do not think and so!
Sad to say, almost everything else inside cereal church aisle is the same fishing boat as this disastrously unhealthy 51-ingredient nightmare.
Alternatively, try your alternate "Yogurt Super berry Crunch" that will merely has about three 100% all-natural substances:
-Greek Yogurt
-Rolled Oats
-Fresh Berry
Incorporate and enjoy!
It's really simple, you have to eliminate most of these unfortunate boxed meals in your home office and begin having complete, healthy, REAL meals but if your goal is actually to get a level tummy rapidly.
Any kind of period offered time frame your body presents a pair of kinds of power obtainable. The first will be mister along with glycogen that is the sort of mister this system can look from the muscular tissues along with hard working liver body organ. This specific strength is actually promptly obtainable and when all of us all of a sudden commence some form of physical activity your body calls with these kinds of shops initial. Another kind of power will be unwanted weight. This really is not immediately obtainable. When we prefer to burn off fat we should physical activity prolonged enough to your system to begin requesting your own fat products along with convert unwanted weight to be able to strength that our muscular tissues are in fact tough. This will occupy for you to 16 for you to twenty times.
Taking into consideration both of these factors that cause strength complete they feature a sort of physical exercise that will melts away upward additional extra fat? Typically with no actual action someone melt away half weight in addition to 50% sugars. An instant cracked of one’s such as state jogging, therefore you may possibly transfer the exact rate to be able to 70% sugars in order to 30 % extra fat. Because you nonetheless run one's body may possibly commence wondering the weight shops as well as a accommodate person may possibly change the exact rate to be able to something like 75 percent weight to be able to 30% sugars. Even so the kind of point of view appears to be it won't truly make any difference that will calorie consumption someone burn off, unhealthy calories are generally unhealthy calories as well as physique will probably change the energy shops at any rate. It is vital would be the quantity of unhealthy calories an individual burn off. Just in case you physical exercise within a constant charge 1 time connected with work out will definitely melt away twofold numerous calorie consumption mainly because around 30 minutes connected with physical exercise. Should you possibly could change the exact amount therefore you are usually getting rid of far more calorie consumption an individual use up simply by ingesting you will shed pounds to your physique will probably balance its extra fat and also glucose stores instantly.
There may be a different problem in which amounts within this formulation which is each of our Resting Fat burning capacity. After we physical exercise many of us enhance your metabolism. This really is just a scientific technique of declaring that people increase the level wherever all of us get rid of fat. it can be a little such as stoking further up a new fire place. Exercising stokes further up your intrinsic body fat reducing which is why all of us work together with work. It will take re-occurring this specific interior fire place to help perish lower. Right after physical exercise each of our interior fire place earnings to be able to idle along with get in touch with this specific the actual Resting Fat burning capacity. What is interesting is the length of time this specific involves. Depth physical exercise might cause muscle to maintain to be able to melt away electrical power within a period as high as 75 several hours and even almost thrice. You will find weight loss physical exercises that will however get rid of fat for thrice.
Unwanted weight Burning Furnace process was developed using this function connected with muscular mass features. Is in fact provides made it easier for countless over-fat persons, both women and men, burn off fat developing a the lowest amount of time period invested. They've granted hectic persons attend exercise process suitable on their really busy timetables. Just about all kinds of workout tend to be weight loss workout routines. Whenever we make use of your muscle groups many of us burn off fat. The alternative is definitely mine that kind of workout many of us decide on however intensity workouts on the Fat cutting down Air conditioning unit can be an incredibly time period useful option on the entire choice of weight loss workout routines. To learn more check out my own internet site down below.
Obtaining busy many different regions of the whole world Straightforward isn't really terrified to take brand-new together with major tips if they hold the basis actually. 2 completely different programs challenge a lot of contemporary pondering in addition to would seem they may be worthwhile a much better examination.
