Weight Loss 101: Back to Basic Tips That Actually Work

Everywhere you turn these days, it seems like someone is trying to sell you some newfangled weight loss “secret”. Maybe it’s some super secret diet fad based on cave drawings found in France, a futuristic pill that supposedly burns off all your unwanted flabs, or a meditational mantra that’ll finally — finally — end your battle with the bulge.

Ignore all of them.

The real secret to weight loss isn’t a secret at all. Here are some fundamental weight loss truths you need to take to heart.

Calories In, Calories Out

The most basic truth to weight loss is this: you have to burn more calories than you consume! Before you make any dietary changes or sign up for the gym, take one simple step: start tracking your calories. After all, you can’t tackle what you can’t measure.

Just track the calories you consume for a week to get a rough idea of your average consumption. Based on this information, you can then either tweak your food intake or increase your physical activity.

Not All Calories Are Created Equal

A calorie is not a calorie. The body has different ways of responding to different calorie sources, which can in turn affect your weight loss journey. To illustrate, it’s easy to see that 1000 calories of kale isn’t equal to 1000 calories of cake. This means what you eat still matters; there’s no reason to fill your body’s caloric requirement with unhealthy, processed foods.

Eat a Balanced Diet

A lot of popular diets out there recommend cutting out specific food groups. Keto recommends protein over carbohydrates, while paleo focuses on raw foods. The path to weight loss is much simpler. Eat a varied, nutrient-rich diet with an ample combination of protein, healthy fats, carbohydrates, and other vitamins and minerals.

Just make sure to minimize your consumption of processed food, though a small treat from time to time should be fine.

Don’t Starve Yourself

It can be tempting to skip meals and eat too little when you’re trying to lose weight, but that’s not really effective. The deprivation will only push you to overeat once the temptation becomes way too great for you. Eat three meals a day and add snacks as necessary to give your body the fuel it needs to perform properly.

Move It!

The American Heart Association recommends 30 minutes of activity per day to keep your heart healthy. It doesn’t have to be strenuous to be effective! Just make sure you’re moderately active for 30 minutes every day if you want to stave off the threat of cardiac diseases.

It’s important to pick an activity that you enjoy. Don’t force yourself to go to a gym or to sign up for trendy workouts. You’ll end up hating it and won’t be motivated to continue working out. Bike around your community, run in the park, or walk your dogs — just get moving. Not all workouts have to be done within the confines of a gym.

Remember, It’s a Lifestyle Change

This isn’t a one week or one month thing — you have to be in this weight loss journey for the long haul or the pounds will creep back in no time. Pace yourself, and give yourself time to adjust to the changes you’re making. It helps to enforce one small change at a time to help you and your body acclimate to your new lifestyle.

After all, losing weight isn’t just about keeping the pounds off. It’s about transforming yourself and living a healthy, happy life from here on out.

Paleo Diet is Here to Stay But Why?

Paleo Diet is Here to Stay But Why?

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What is the paleo diet?

Paleo diet… Is it just a fad or does it really works? To figure this out you must know what is the paleo diet all about and then you can better decide if it really work or not. The paleo diet has been a center of attraction since past few years. However, if you really need to go for it, check out the following content that will help you fit the paleo diet into your routine and learn more about healthy eating habits.

What is the paleo diet… something different from caveman diet?

Well! “The Caveman Diet” is simply the other name of paleo diet which is actually a simple lifestyle, and hence more than just a diet. This lifestyle suggests you eating certain things and requires you to stick on them. It is not necessarily a weight-loss plan the paleo diet but can help you  to live a healthier life. Although its not a nutrition plan that is for everyone it has certainly gained popularity over the years.

Coolness of Paleo or Caveman Diet

Generally, people on caveman diet report improved mental alertness and a feeling a healthy well-being. Weight loss is seen on the list quite often however it isn’t the main goal. In fact, main goal is to drop down the level of chemicals, artificial colors, preservatives, and junk… which are all a normal part of our everyday food items.

Paleo diet and gluten…

All those things that work best in the paleo or caveman diet are actually gluten free. And hence makes a best fit for people with celiac disease. It is by far the most easy way to keep yourself away from processed food that claim to be gluten free though but still cause irritation to bowel.

Calories are not a worry anymore…

Another great thing about the paleo diet is that it is a low carb diet and you don’t need to focus on calorie intake as well. Also, no worries of maintaining a routine that requires you eating in portions at regular intervals. In fact, you can only eat only when you need… just to fuel up yourself and get going.

Paleo diet and lifestyle

Certain lifestyle changes when combined with paleo diet can work wonders for you. For that, sun exposure or good enough vitamin D is best recommended. Stay active all the time with frequent light but natural exercises such as brisk walking. Keep yourself busy with nature, like gardening or even hiking. Take out time to relax your mind & body. Sleep early and for at least eight hours.

Still wondering why you should do the Paleo Diet?

It would take two words to answer… as it is “Naturally Healthy”. Your body hasn’t been evolved to process those synthetic chemicals that make up a major portion of everyday food and beverages. Once you cut off such unnatural foods from your diet routine… you’ll find reduced allergy symptoms, normal blood pressure, zero depression, balanced cholesterol levels, and reduced risk of diabetes and even cancer as well. Beside this, being a low carb diet it can help you maintaining healthy weight.

It is just because of all these good reasons that Paleo diet has gained much fame. Your favorite celebrities and even chefs also endorse this protein diet!

Egg White Nutrition Facts

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Egg White Nutrition Facts That You Never Knew

Egg White Nutrition Facts That You Never Knew

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Egg white nutrition facts

The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for heart because eggs are high in cholesterol. While others say that egg is a rich source of protein which is essential for good health and hence one should eat egg daily.  While we keep the controversy aside, truth is that benefits of egg outweigh negative effects; provided you remove the yolk from it altogether. The most common question that arises in this case is how many calories in egg white? Is it important? Yes! But to some extent… you must focus on protein in egg white as well and a lot more that you may get. All such useful information is given below.

 

Egg white is good for heart

As per daily diet recommendations, a healthy body requires intake of around 300mg cholesterol. When a single egg contains 220mg of cholesterol, which is all in the yolk then what about everything else you might be taking rest of the day? Therefore, eating egg white alone is a good option to lower risks of getting heart disease.

Gives a protein punch

Full egg has 6g protein, of which >50 percent is in white part. Hence, eating egg white means pure protein and zero fat! Provided you haven’t used much oil or butter in frying it. If you’re a workout enthusiast, then you’ll feel good to know that protein in egg white can help you build muscles.

Can help cut-down calorie intake

Ever wonder how many calories in egg white? Well! A full egg has around 70 calories with 54 calories being concentrated in yolk. Wow! Isn’t it great to cut down 54 calories right away? Egg white has just 16 calories, so consuming it alone does make sense. Next time, in all your recipes that require more than one egg, make sure to separate yolks so that you may cut around 50% of the calories.

No worries regarding fat content

Egg white is naturally low in fat content of all types. It is for this reason that these make a good and in fact healthier choice for individuals desirous of having more of protein and low-fat food.

Rich source of minerals

Egg white is enriched with important minerals including calcium, phosphorus, and varied amino acid.

The bottom-line is that no matter if you are an egg lover or not, the above mentioned health facts; specifically about egg whites will surely grab your attention. As a matter of fact, yolk is naturally a part of egg and does contain some essential nutrients. Therefore, it is good idea if you decide not removing it completely. In fact, as a general rule, you can have it once in a week.

Whatever you choose to opt for, just stick to it and don’t make random or prolonged switches too often because such routine so can bring negative effects as a whole.

Egg White Nutrition Facts

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Range of Motion Exercises

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What to Eat After a Workout

What to Eat After a Workout

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What to eat after a workout

Eating right has created a great hype… People are quite often seen asking if they really need to eat after workouts, and if yes then what would be best to eat… Well! After workout meal is way more important than workout itself and it is said to be an ideal time when you should load up your body with nutrients to help getting quick recovery. However, what could make sure whether you are getting all you need or not?

 

A few things any after workout meal must have           

 

Although one size fits all… isn’t true in this case; however, a punch of following 5 nutrients is almost essential for everyone: protein, carbohydrates, moderate amount of fat, water and also the electrolytes. If you need to pinpoint after workout meal exactly then be advised that it would depend on a few things like… your training goals, intensity of workout, taste preferences and allergies, if any.

 

For those who want to know…How much protein after workout?        

 

All such people who have been lifting weights better know the importance of taking protein after work out. But the thing is… what is the best source to get the protein? Be advised that plant-based protein is best recommended in this context. For instance, you can opt for hemp which has some other useful nutrients as well besides having protein. Now how much protein after workout… to be exact? It would be great if you can ensure an intake of 20-40g of protein while considering the intensity of your workout and individual factors.

 

When it is best recommended to drink protein shakes… before or after workout?

 

It is ideally recommended to drink protein shakes immediately after work-out. At that time, amino acids can get into the muscles much faster because these are absorbed rapidly by your digestive system. A few other good sources of protein include; eggs and white meat that can provide adequate amount of proteins to build lean muscles. All this is because protein helps fastening recovery…

 

What else could be included in after workout meals?

 

Ever get bored of drinking shakes? You can switch over to solid meals enriched with carbohydrates because they are as good and important as proteins. Having carbs after workout is mainly because of 2 reasons… Firstly! Carbs can effectively replenish muscle glycogen that is otherwise lost during the workout and hence give you energy required for the next workout. Also, carbs potentiate insulin which is an anabolic agent (helps storing energy). For instance, you can take honey which is the source of carbs for post workout.

 

One of the least discussed nutrients that can work wonder if taken after workouts is water. It makes up a significant portion of your body mass and helps in varied metabolic reactions occurring within the body. If is not that just sweating is responsible for water loss but energy production in the body also utilizes water. So, there is not much you need to have and make it done!

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Benefits of Healthy Eating

Benefits of Healthy Eating

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Benefits of eating healthy

Typically, people believe that healthy eating requires them to be on a specific diet plan, which is not true at all. In fact, you can get healthy and maintain this well being with little effort and that is “making a right choice”. All that healthy eating requires is making changes to your lifestyle, what you eat, and then just stick to these changes for the rest of your life. A nutritious and balanced diet is the basic of this whole phenomenon that will provide all nutrients you need for a healthy well being.

Why would you prefer healthy eating?  

  • One of the basic rewards of eating healthy meals is that you will look great and feel better without following strict diet schedules. All you need is to avoid fatty foods and add fresh fruits, vegetables and everything else you love (in moderate quantity).
  • If you eat well, it will enhance your immunity and hence you will be less likely to get common illnesses, which is ultimately most important benefit.
  • Health meals are naturally enriched with essential vitamins and nutrients that will enable your body to fight off diseases.
  • When you don’t get sick too often, it’ll help you save a few bucks and prevent from side effects of taking medications.
  • Enhanced brain activity and functions! A fit physique will ensure healthy mind and then you can think better plus faster.
  • Healthy eating brings a feeling of fullness and maintains it for longer. Hence, you don’t feel hungry and can avoid snacking.
  • Healthy meals not just make you feel good but strong as well.
  • When everything (as mentioned above) goes well then you’ll notice a sense of delight within you all the time. This will show a reflection in all that you speak and do. Being happier can actually help you in a variety of ways.

 

Healthy Meal Planning


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In order to toss-up quick healthy meals anytime, you need to have a few staples and fresh groceries on hand. Examples of such items are as follows;

Fish and vegetables – Provide you with essential fatty acids and protein punch. You can compliment these two with a sauce you like most to add flavor and transform it to an exciting meal.

Whole Grains – Give a relatively quicker yet healthier and filling dinner. Just mix them up with pasta and lean meat as a source of protein.

Nuts – Contribute heart-healthy fats! Also, add texture and enhance flavor of any dish (no matter sweet or salty)

Oils & Vinegars – You can make a healthy choice from olive, canola and coconut oils. Among vinegars you can have any one at a time from apple cider, red vine and grapes vinegar. These will just add flavor to your meal and not the sodium or fat.

All good effects of healthy meals can be further enhanced by simply adding exercise to your daily routine. Remember! It doesn’t takes much to be successful in getting healthy wellbeing but just determination and consistency. There you are! Take your start with healthy eating today.


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Egg White Nutrition Facts

Share This Post:  The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for the heart because eggs are high in...

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Range of Motion Exercises

Share This Post:  Range of motion exercises Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly...

read more
Yoga Weight Loss Exercises

Yoga Weight Loss Exercises

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Yoga weight loss exercises

Generally, only few people are aware of the fact that flexibility training is basically a component of strength training and hence shouldn’t be skipped at all. This is because flexibility sessions tend to improve the overall strength of your muscles. Besides, it can also help preventing exercise related injuries and calm your mind as well. In this context, let us tell you about one most convenient type of flexibility training… and that is Yoga!

Yoga weight loss – Natural and safe!

Although several weight loss programs, regimens and supplements exist but only a few of them makes the things done naturally. On the contrary, yoga weight loss being natural is indeed quick yet safer and has no side-effects. Yoga not just helps you to lose weight and stay fit physically but mentally as well. Yoga as a form of weight loss is believed to be free of side-effects. Good news is that yoga is not specifically indicated for a certain age group or gender but can be performed well by almost every one because it doesn’t encompass any vigorous movements.

Learn about different types of yoga

Thinking to add yoga to your exercise and physical training routine? Let us tell you more about different types of yoga so that you may choose the one that can actually help you get the desired results.

Hatha Hatha type of yoga focuses on physical aspects of the body and deemed as an ideal physical training for beginners. It is sort of gentle and slow paced that provides better idea about basic poses of yoga exercises.

Restorative This type of yoga centers on relaxation of the body by restful poses. Also, it involves holding long poses and hence you may require equipment such as a ball, sort of block and/or straps.

Anusara This is light-hearted one among various other types of yoga exercises, and hence best suited for beginners and can also be performed by the people with disabilities.

Iyengar This one pays attention to body alignment. In order to best perform iyengar, make sure that you have necessary equipment such as balls and mats to assist your body alignment.

Vinyasa Vinyasa is relatively more vigorous and has flow as compared to other types of yoga. It involves stretching, some static poses and movements like Sun Salutations that synchronize with your breath.

Ashtanga It is the most intense and fastest type that requires execution of series of poses that simultaneously challenge physical and mental being. As different types of yoga exist, where a few doesn’t even require you to have a single equipment or support; hence, they are quite convenient and comfortable to perform any time & anywhere. There are a few advanced types as well which can bring some remarkable changes in your mood and attitude towards life. At last but not the least, yoga weight loss exercises can calm down food cravings as well while soothing your mental health. Together, it will make you feel energized and stress free all the time; regardless of actual situations.

Egg White Nutrition Facts

Share This Post:  The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for the heart because eggs are high in...

read more

Range of Motion Exercises

Share This Post:  Range of motion exercises Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly...

read more
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