As opposed to the various nutritional weight loss tips out there, > is a set of 9 successful weight loss tricks that you need to be mindful about, to lose weight constructively.
1. Visualize A Final Goal In Mind
The journey may be the destination, but with weight loss, it may be essential to set some goals and have a plan to keep you encouraged and guided you along the way. These goals do not have to be set in stone, and can change as you go along, but do have a general idea in mind of what you want to reach. It could be as simple as, ‘I want to tone my flabby belly by the middle of next year’ or ‘I want to reduce my waist size by 2 inches by New Year’. Adding more details like time and measurement may seem rigid, but it makes your goal specific and detailed, turning it into something you want to manifest and not something that disappears like smoke in the air. Each little goal you mark off this way will keep you motivated to do more and keeps the final goal open to better possibilities.
2. Make A Check-list
Putting your goals, achievements, and progress in writing, helps you have something to go back to, check off, and know what your priorities are. It also helps your keep track of how you’re doing and is a great throwback to see how far you’ve come during those trying moments, how much work you have put in, and even control how your weight loss journey goes. You can make it a simple check-list, a detailed plan, or even a day-to-day calendar. Whatever personally suits you.
3. Taking Baby Steps Is Just Fine
Even if your final goal may seem like a complicated piece of work, don’t get discouraged. Start taking little steps that will be easy to achieve, as this will give you small bouts of confidence and keep you on track. First, set some achievable goals, make a realistic plan that you will stick to, and do it bit by bit.
4. BE Aware Of Your Daily Self-Defeating Habits
It could be that extra spoon of sugar in your morning coffee, that pastry after lunch, those beers with dinner, or even that candy bar before sleeping. Those all amount to over 1000 calories that you don’t know about! So, effectively lose a pound a week by dropping those calorie-heavy foods one by one.
5. A Part Diet Make-Over
No matter what exercises you do, or how much dedication you show in making those goals a reality, if your diet is filled with empty calories, then it is all pointless. Chart out how many calories you’re eating, if you’re getting all the essential nutrients, and if you’re drinking enough water. Overall, make sure diet is heaped with fresh organic, raw, fruits and vegetables, protein-rich foods, natural juices, and yogurt.
6. Nothing Beats Home-Cooked Meals
Bring out your inner chef and dietitian, by cooking your own meals at home, at least twice a week. This gives you control over what all you put in your food, such as, making sure it is all natural, the number of nutrients that go into them, and how light to make your meals so they are not too calorie-heavy. It is a nice way to also bring everyone at home together, as it makes your meal feel more wholesome.
7. A Sexy Body Is The Lovechild Of The Kitchen And The Gym
You are literally what you eat. Each and every cell, body part, fat deposit, and muscle in your body, is created using the content and energy from the food you eat. Most of those bodily changes and growth, occur at home and in your room, more than the gym. So, take a good look around you, from what is in your room to your kitchen. Be it bed-side candy bars, empty water bottles that need refilling, cabinets of processed food, and not a fresh fruit in sight in your fridge. Hence, all that fills your kitchen, is all that your body is made up of too. For some all their work-out tasks and weight loss techniques are in their kitchen duties and cook books. What’s yours?
8. Keep It Light And Fun, Not Like Some Prison Camp Exercise
In the hustle and bustle of your daily duties, it may seem hard to make time for gym-ing, especially when you see it as a chore or something forced. So find a set of work-outs that you enjoy doing and are effective. Don’t be hard on yourself but pace yourself, . some music while you work out, put motivational posters around, or whatever’s your thing. And moreover, be happy and love life! You do not have to stick to this like a military regimen either. Treat yourself for that good day’s work-out by going for a movie after, having some friends over, and so on. Even better is to buddy up with someone who is trying to lose weight too. This will help you keep each other motivated, to do one extra push-up, know when to say enough to cheat foods, keep you on your toes, especially when you need to get your lazy-butt off the couch and on the treadmill.
Whether your weight loss journey is a lone or social one, make sure you are not too hard on yourself. Keep loving what you’re doing and how you’re doing, without getting anxious about the finish line. Trust yourself, you’ll get there in no time!
What Foods Makes You Fat? Here’s 11 High Calorie Foods
Calories are the basic essential of every food either you are trying to gain weight or lose weight and research has shown that for some gaining weight is just as difficult as losing weight however some certain foods are packed full with the right nutrient and calories to help you gain weight with less hassle but it’s important to know which of these foods are high in calories and help you add muscle as well.
The number of calories your body needs to gain fat in a day depends on factors like gender, age, and mass lean muscles, it is vital to stick to foods that help you gain weight but still considered healthy and nutritious.
It is paramount to know your required calorie count before consuming high-calorie foods in large quantity, below are 11 high-calorie foods that help you gain healthy weight.
How Many Calories Do I Need To Gain Weight?
Calories are the basic unit found in all foods and either you are trying to gain little or excess weight then it’s necessary to be informed on how much of these calories you need 3,500 pounds equals about 1 pound of fat so you will need 3500 calories in a day gain 1 pound, but it is advised to stick to an average 2000 calories in a day to help maintain a healthy fat.
Learning the right way to gain weight is very important so as to avoid becoming obese.
High-Calorie Foods to Gain Healthy Body Fat
These are convenient foods with low carb . to help you gain weight, and also help you stimulate your muscle fat.
Rice is one of the top low carb .s for adding weight, one cup of cooked rice gives 100 gram which means 130 calories and as a cereal grain, it is a widely consumed food for mostly west Africans and eating the right amount will help gain weight (1). Rice also varies in grain size and color but all are high in calorie and the brown grain is more nutritious.
2. Red Meat
Red meat comes with a calorie count of 176 with 20 grams of animal protein and 10 grams of fat (2), lean red meats contain fewer calories but both lean and fatty types of meat come with lots of protein and fats which makes the calorie count be on the high side, it is best to go for meats like chicken, pork, beef, or lamb for more nutrients.
Potatoes are an excellent . of weight gain and also it’s proteinous which makes it healthy for gaining weight, it is a good choice when it comes to gaining weight but not excessively, it contains fat insulin which stimulates lean muscles (3), there are different recipes to making and enjoying potatoes and whichever way you tend to make it, the calorie is still high.
4. Salmon And Oily Fish
Salmon and oily fish is an excellent . of protein, a serving is 3.5 ounce when cooked and also consists of omega 3 fatty acid which is a basic unit for protein. The right calories for gaining weight can be found in fatty fishes like mackerel, herring, lake trout, sardines, and tuna (4).
5. Whole Grain Bread
Just like rice, whole grain bread contains a high amount of calories to make you fat, it provides energy too and strengthens lean muscles, whole grain bread are healthy, unlike refined grains, whole grain bread keeps you full for a very long time so gaining weight with it requires adding it to your daily diet routine (5).
Avocadoes serve lots of benefits, both in losing weight and gaining weight, it’s is high in fats but it’s monosaturated fats which are good and healthy fats for the body. avocados have lots of calories and adding them to your daily diet can help you gain healthy fats (6), (7).
7. Dark Chocolate
Dark chocolate contains saturated and monosaturated fats, which is best if consumed in moderation, to keep from adding excess fats and also dark chocolates can fuel one’s energy level as it’s high in sugar. Dark chocolates are also beneficial in proving the right mineral and antioxidant to the body (8).
Many believe low-fat cheese might help you lose weight as it contains calcium but the truth is you can actually gain lots of fat with cheese so eating low-fat cheese contributes to weight gain but it is a very healthy way to gain weight and build muscle (9).
Eggs contain protein and help build muscle with the right fat and other healthy nutrients, eating one or two eggs in a day is also recommended if you are trying to add weight to your waistline. Eggs also boost one’s metabolic activity and the most fat is derived from the yolk (10).
Drinking milk especially at a high rate can make you fat, all type of milk will lead to fats and also milk is an excellent . of protein and nutrients, and milk is also a very important type of dietary for the body (11). The whole milk contains the highest level of calorie with 8 grams of fat per serving.
11. Full Fat Yogurt
Yogurt is incredibly healthy and essential for heart and body health but you can gain a considerable amount of fats if consumed regularly, and also if yogurt is stuffed with other fats gaining foods like dried fruit or grains, you tend to gain more fats (12). Full fat yogurt is also high in sugar which makes it unhealthy to anyone with signs of diabetics.
Can I Eat Healthy And Gain Weight?
Healthy eating is very important if you plan to gain weight and still stay fit and healthy, planning your meals are essential and keeping track of the calories your body needs will help prevent becoming unhealthy.
Eating too many calories can cause the healthy to suffer and other issues like overweight and obese and fewer calories consumption can also lead to being underweight and weaken immunity hence why it’s vital to plan a healthy weight gain.
Minimum calories of 2000 per day would give you strength and help you exercise properly but if you plan to exercise extensively then you should increase your calorie count but stick to the healthy carbs.
If you plan to gain weight and maintain it then it’s also vital to keep a track of your weight, inch, and eating habit, track your progress and set targets for each month pound gain. Muscle building exercise will also help you stay on track and build those fats fast.
Missing food? Thoughts? Let us know in the comments section!
Trying to not get fat? Check out some of these foods that are unhealthy for your waistline.
This is How a 78 Year Old Vegan Bodybuilder Looks And Eats Like
Jim Morris, а compеtitivе bodybuildеr for 30 yеаrs аnd a vеgаn for much of thаt timе. Аt 50 hе wаs а vеgеtаriаn аnd аt 65 hе bеcаmе vеgаn.
Our undеrstаnding of humаn hеаlth continuеs to еvolvе аnd chаngе ovеr timе, just likе аnything еlsе, аnd аs sciеncе continuеs to shеd light on thе hеаlth bеnеfits аssociаtеd with еаting lеss mеаt аnd morе “еаrthly” foods likе orgаnic fruits аnd vеgеtаblеs, morе pеoplе аround thе globе аrе mаking thе trаnsition to а vеgеtаriаn аnd/or vеgаn diеt. Thеrе is а rеаson why а plаnt bаsеd diеt cаn hеlp prеvеnt ovеr ovеr 60% of chronic disеаsе dеаths.
Jim isn’t thе only onе. Frаnk Mеdrаno, аnothеr vеgаn bodybuildеr, displаys еnormous аmounts of strеngth. I show thеsе vidеos to dispеl thе protеin myth thаt commonly plаguеs vеgаns аnd vеgеtаriаns. It’s not likе you’d аsk а gorillа whеrе it gеts its protеin from, would you?
Rеsеаrch indicаtеs thаt rаtеs of hеаrt disеаsе аnd cеrtаin cаncеrs аrе strongly аssociаtеd with аnimаl protеin bаsеd diеts. Plаnt bаsеd diеts, on thе othеr hаnd, offеr plеnty of protеin аnd cаlcium, аlong with fаr grеаtеr аmounts of othеr еssеntiаl nutriеnts (likе аntioxidаnts аnd complеx cаrbohydrаtеs) thаt you simply won’t find in mеаt or dаiry products. Hеrе is а list of 10 protеin pаckеd plаnts if you would likе to gеt stаrtеd.
“Thе protеin in аnimаl products is fillеd with fаts аnd chеmicаls аnd аll sorts of stuff thаt’s hаrmful to you. Whеn I wаs compеting аnd stuffing down аll thаt stuff, I hаd lots of digеstivе problеms, I wаs constipаtеd аnd bloаtеd, just misеrаblе аll thе timе. I don’t concеrn mysеlf with protеin аnymorе, bеcаusе thеrе is еnough in whаt I еаt. I аm not only hеаlthy, but I fееl bеttеr аbout mysеlf аnd how I rеlаtе to othеr crеаturеs in thе world.” – Jim
If you аrе curious аbout vеgеtаriаn аnd vеgаn diеts, hopеfully this аrticlе will inspirе you to look into thеm furthеr. Studiеs show thаt vеgеtаriаns аnd vеgаns livе, on аvеrаgе, 6 to 10 yеаrs longеr thаn mеаt-еаtеrs аnd thеy’rе lеss likеly to suffеr from chronic illnеssеs. Of coursе, it’s аlwаys importаnt to do your rеsеаrch if you аrе considеring а mаjor diеtаry chаngе. Don’t just tаkе my word for it, find somе of thе informаtion thаt’s out thеrе аnd you will sее for yoursеlf.
> is аn intеrviеw with Jim аnd PЕTА, where hе tаlks аbout thе hеаlth problеms hе еndurеd whеn hе аtе mеаt аnd dаiry products. Hе еxplаins thаt if hе hаd continuеd to еаt unhеаlthy аnimаl products hе wouldn’t bе аlivе todаy.
Article and Image .: http://www.collective-evolution.com/2014/01/12/78-year-old-vegan-bodybuilder-might-make-you-reconsider-your-diet/
7 Myths About Weight Loss You Must Know
‘Weight loss this, weight loss that’, a lot is being said about weight loss everywhere.
From diet to exercise, there are a lot of misconception and myths about losing weight. Most of the time, we do not pay attention to whether your weight loss habits would cause a long term or short term weight loss effect.
Losing weight can be a rigorous process, there are myths that even make it harder to carry out. Here are 7 of them that you need to be conscious or cautious of.
1. Fat causes Fat
Sounds logical, but it really isn’t like that, there’s body fat (the one stored up in your body) and there is dietary fat (the one you consume). Consuming dietary fat doesn’t directly convert into body fat.
There are studies that have shown that high fat and low carb diets actually cause weight loss. There is really nothing fattening about dietary fat unless you’re consuming a high carb and fat diet, then, you might get fat.
So it’s a big myth that fat causes fat.
2. Thin people are healthy, obese people are not
This is so not true!
It is true that being obese predisposes one to several chronic illnesses such as Type 2 Diabetes, heart conditions, increased risk for some types of cancer, and so on, but there are several thin individuals battling with the same illnesses.
The major issue is where the fat is being stored, if it’s in the abdominal region where there are fat around the organs then there is a cause to worry.
There are a substantial amount of weighty people that are very healthy which means that being fat isn’t a factor to define unhealthy.
3. All calories are equal
A calorie is a unit of energy derived from food and all calories aren’t equal.
All calories have the same energy content, but they do have different effects on the body depending on the . (the i.e protein-calorie effect is different from carbohydrate calorie effect, etc).
Calories from whole, unprocessed food are more filling than refined, processed products. When next you’re counting calories, put in mind the calorie ..
4. There are magical foods that cause weight loss
It is not true that there are specific foods that cause weight loss rapidly.
The best bet is to consume high fiber foods as they fill you better while attaining low kilojoules, which in turn leads to low energy consumption which may help in losing weight.
Examples of such foods are vegetables, wholegrain bread, and cereals, and legumes also tend to be low in fat.
5. Healthier foods are more expensive
It is rational to think so, but this isn’t always the case.
You could start replacing certain ingredients to healthier ones while cooking your basic meals. You could also try stir-fries, they are amazing and are packed up with healthy ingredients.
6. Supplements help you to lose weight
Studies have shown that supplements have little or no effect on weight loss, only a few brands have succeeded in helping their clients lose a few kgs over months.
The other method of action while using supplements is by the Placebo effect. This works by the belief that the recipient has towards the supplement, the supplements most of the time are of no value.
7. Losing weight is about willpower and not biology
This may be true to some individuals and not all.
What happens to individuals with obesity running in their family?
If it’s in the genes, there is little the individual can do about losing weight even if the individual has willpower taller than the empire state building. It should also be noted that losing weight isn’t an easy process.
Weight loss management has been trending for more than a decade now, and it could be a rigorous process for those involved in it, adding untrue facts to the process can be daunting.
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