Archives For Healthy Eating

Holiday weight gain is real. It’s not just Americans who gain weight during the holiday season, but people from all over the world. In fact, the average weight gain during this four-week holiday period is two pounds. Although it is actually smaller than what most people think, you shouldn’t whip out your noisemakers just yet. Why? It’s because most people tend to have a hard time losing those pounds after the holidays. If you are one of them, you may be in need of some weight loss tips.

Losing weight is no walk in the park. According to studies, it usually takes most people about 5 months to lose what they have gained over the holidays. The weight gain may not be significant, but it doesn’t come off quickly. Two pounds may not seem like much, but since the majority of the American adult population is already overweight or obese, this increases their risk of developing cardiovascular disease and diabetes.

If you are guilty of indulging in rich, fatty foods and sugary treats during the holidays, you may be toting a few extra pounds that need shedding. By following these weight loss tips, you can welcome the year with a slimmer, healthier version of you.

Set realistic goals

Set realistic goals

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There is no magic potion that allows you to lose weight in an instant. Try to make the necessary changes in your diet and lifestyle, but don’t overhaul your diet overnight. If you do, you’ll end up going back to your old habits after a week or two.

If you are serious about losing weight, then try to make weekly resolutions. But make sure that you set realistic goals. Otherwise, you’ll just end up feeling disappointed. Losing about 1 to 2 pounds a week is doable. But in order to achieve your goal, you need to eliminate about 500 calories daily through diet and exercise. If you think you can do that, then good for you. If not, don’t push yourself too hard. Losing weight takes patience and dedication. With proper planning and discipline, you’ll definitely achieve your goals.

Eat healthy

Eat healthy

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There are lots of diet trends that claim to help you shed some pounds fast. Although some of them work, they are only suitable for short-term weight management. After that, you’ll be reverting back to your old habits, and you’ll gain those pounds you’ve worked so hard to get rid of. Instead of relying on some diet trends, try sticking to a healthy, nutritious diet. Fill your plate with fruits, vegetables, lean protein, and whole grains.

Nuts, tuna, beans, legumes, boiled potatoes, cruciferous vegetables, salmon, and eggs are just some of the foods that are weight-loss friendly. Try to incorporate these foods into your daily diet, and they’ll help you turn your weight loss dream into reality. Small changes in your diet can make a big difference.

Get moving

Get moving

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The combination of diet and exercise is the perfect recipe for weight loss. For those who are serious about burning some calories, this is one of the best weight loss tips we can give you.

Exercise provides several benefits. Not only will it help you burn fat and stay fit, it can also help prevent the development of diseases like diabetes, cardiovascular disease and certain types of cancer. In order to enjoy all these benefits, you need to commit to regular exercise.

Exercising doesn’t necessarily mean spending time in the gym. Walking, running, dancing, swimming, and cycling are great forms of exercise. Choose one that you enjoy doing the most. There is no point in getting a gym membership if you find running on a treadmill boring. In order to get the maximum benefits, you need to make sure that you enjoy what you’re doing. Otherwise, you may find yourself dragging yourself to the gym and wasting your money in the end. Having an exercise buddy is also a great idea. Not only does it make exercising more fun, you’ll also feel more motivated to stick to your routine.

Drink water

Drink water

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Most people have a hard time distinguishing thirst from hunger. More often than not, people mistake thirst for hunger. This usually happens if you don’t drink enough water.

Dehydration causes your body to receive mixed signals on hunger. It causes you to believe that you’re hungry, when in fact, you’re just thirsty. Over time, this can lead to weight gain. To prevent this from happening, make sure that you’re drinking enough fluids throughout the day.

If you think you’re hungry, resist the urge to grab some snacks. Get a glass of water instead, and then wait for about 5 minutes. If you still feel your stomach rumbling after 5 minutes, then you’re probably hungry. At this point, your body is telling you that it needs food. Try eating something healthy that will give you some sense of fullness.

Get rid of temptations

Get rid of temptations

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Most people would grab a bag of chips and a can of soda when they feel hungry. Often, this is also the snack of choice when binge-watching their favorite TV series during the weekends. This is one of the biggest reasons why most folks gain weight.

If your pantry is filled with junk foods and carbonated drinks, now would be the best time to get rid of them. So the next time you feel the urge to munch on something, you won’t be tempted to grab a bag of chips. Rather, munch on something healthier like cucumber sticks, asparagus fries or kale chips. Not only are they healthy, they won’t make you fat either.

Don’t eat after dinner

Don’t eat after dinner

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Late-night snacking can be a source of hundreds of excess calories, which can cause you to gain additional pounds. This is especially true if you are someone who eats mindlessly out of a pretzel bag or enjoys spooning ice cream from the container.

Often, people eat midnight snacks because they’re hungry, bored or because it’s been a habit. To curb your night time snacking, we recommend that you eat a satisfying dinner. This is actually one of the biggest mistakes committed by those who are trying to lose weight. Sure, you’re not supposed to eat a lot at dinner time, but make sure that it’s filling enough that it would last you until bedtime.

There are also times when we mistake hunger for tiredness. Lack of sleep may cause you to eat more. If you find yourself craving for some snacks even after you ate a fulfilling dinner, this may be your body’s way of telling you that it needs some rest. You’re not hungry, you’re just tired.

 superfoods

Everyone wants to be healthy, maintain their perfect weight, and feel good about themselves. For many it involves having to constantly watch their weight and remain vigilant at all times as far as food is concerned. Many super foods available allow you to enjoy eating great tasting food while maintaining your perfect weight and living a healthy lifestyle. If you feel as if you are doomed to be a forever dieter and never be able to eat the foods that you enjoy without feeling guilty, you are not alone. Dieters often feel they are being tortured just trying to keep calories in check. It is extremely difficult to stick to a diet if you feel hungry and this hunger leads to giving into to cravings. These cravings just add to more hunger and a feeling of failure. It is a vicious cycle, but it is one that can be broken by choosing the right foods that fill you up and keep you full for a longer period.

The Secret of High Fiber

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High-fiber foods are touted for their ability to make you feel full while you consume fewer calories. Any foods high in fiber and water content allow you to eat as much of these super foods as you want and avoid that unpleasant feeling of being deprived. Feelings of deprivation lead to giving up on eating healthy foods and thus eating the wrong foods that make you want to eat more. You never feel full and continually reach for comfort foods to satisfy cravings. Eating more fiber-filled foods can help solve this problem.

The Power of Lean Protein

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You can lose more weight and maintain that weight by balancing out your fiber intake by eating plenty of lean protein. Many lean protein foods such as eggs, fish, poultry, lean meats, and soybeans can help curb your hunger. These appetite-suppressing foods help you stay on a healthy diet by preventing that nagging hunger that causes you to fall back into that old overeating habit. Make a delicious dinner of grilled chicken and whole-wheat pasta for a satisfying meal. Combining lean meat and high-fiber foods help you shed pounds and feel satisfied at the same time.

Keep the Doctor Away and Feel Full with Apples

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All fruits make great snacks, but some provide you with extra fiber that makes you feel full. Raspberries contain a high amount of fiber and are very low in calories. Eating raspberries, helps prevent hunger. Apples have a reputation for being one of the healthiest foods you can eat. When consumed before a meal, you will feel fuller and it will take fewer calories to fill you up. The fullness produced by an apple lasts longer than many other high-fiber fruits. Apples make a great snack that helps balance blood sugar as it suppresses your appetite for other snacks. If you prefer to pair your apple with another healthy food, try spreading it with a spoonful of almond butter or eat it will a piece of low fat cheese. These tasty additions enhance the appeal of foods that make you feel full.

Love Your Greens to Feel Full

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One of the most popular salad greens today is kale. Not only is it extremely high in fiber, but it takes longer to chew which make you eat slower. This gives your body extra time to feel full. Kale also makes a salad more appealing by adding an extra crunch not found in most salad greens. Add some slices of lean meat to give your salad that extra punch of high protein that helps fill you up even faster and keeps you satisfied longer. Foods that make you feel full are a real plus for dieters.

Fill Up with Super Soups

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You can combine plenty of different kinds of vegetables to make a very healthy and hearty meal of delicious soup. Make a vegetable-based broth, and then add white beans, chicken, quinoa, and many other kinds of veggies such as spinach, leeks, and onions. Because the soup is high in water and fibrous veggies, it helps curb your appetite and makes you feel the fullness effect longer.

Nuts about Nuts

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Nuts represent one of the healthiest and purest foods available. Almonds contain monounsaturated fat and tons of fiber. It only takes eating a few to feel satisfied. These healthy nuts are not only delicious and convenient for munching, but they have been recognized for their ability to lower cholesterol and help maintain a healthy heart. They taste great in their natural state and do not require the addition of salt to enhance their flavor. Pistachios are heart-healthy nuts that contain polyunsaturated fats that also help reduce the risk of some diseases of the heart. They are one of the lowest-calorie nuts available. Eating a handful of pistachios can make you feel full and satisfied for a long time.

Enjoy Popcorn

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Unlike some other snacks such as pretzels or chips, popcorn is a very healthy food that is high in fiber. This delicious snack is great when you crave a filling snack. Just eliminate the salt and butter to enjoy a healthy snack that is low calorie that gives you a full feeling that lasts for a long time. This guilt-free, filling snack makes it easier to feel full and avoid giving in to fattening snacks.

Be a Kid Again – Eat Cereal

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Cereal is not just for kids anymore. It can provide you with a healthy meal that is rich in fiber from whole grains. Most cereals are rich in magnesium, B vitamins, iron, zinc, and antioxidants. By adding skim milk and not adding sugar, a single one-cup serving of a fiber-enriched cereal fills you up and helps you stay full longer than many other breakfast foods such as yogurt. The addition of sliced almonds helps extend the appetite-suppression benefits of cereal without addition empty calories.