Archives for August 2014

Healthy Foods for a Healthy Weight

For many people who are struggling with their weight, it can be difficult to reach certain weight loss goals. No matter whether this is because of too little time to exercise or any variety of stress factors, some people simply are unable to lose the weight. However, what many do not realize is that effective weight loss can be easily achieved with the right changes to their diet. Certain foods are scientifically proven to help individuals lose weight because of their low calorie and high nutritional content. Incorporate some of the following foods into your diet in order to see a real difference in your weight.

Breakfast Options

breakfastStudies show that one of the best ways to lose weight and keep it off more effectively is to enjoy eggs. Studies conducted around this relatively common breakfast food show that individuals who ate eggs for their breakfast meal felt much fuller for longer, losing twice as much weight than others who ate the same amount of calories in other breakfast foods. Eggs are densely packed with nutritions and proteins and can be eaten as a snack or a meal.

Fitness gurus recommend eating breakfasts that are centered around slow releasing carbohydrates, such as bran cereal or oatmeal. Eating these foods a few hours before you exercise will not only help you burn fat more efficiently, but they can also keep your insulin levels even. Grain breakfast options feature carbohydrates that do not spike blood sugar as quickly or as strongly as other carbohydrates, such as those found in bread or bagels.

Dinner Options

Salmon are among some of the most popular dinner food choices that people can enjoy. Leaner sources of protein, such as fish, can help you feel fuller without any of the additional fat found in other meat based meals. Salmon and other fish options are leaner and healthier protein choices that can help you feel fuller for longer, while providing your body with all of the necessary nutrients that it needs to encourage healthy weight loss.

Brown rice can be another excellent addition to dinner meals, as it is densely packed with fiber and healthy calories. Half a cup of brown rice can contain as much as two grams of resistant starch, which boosts the body’s metabolism and helps expel fat from the body. It is very heavy and filling, making any meal hearty, without being too densely packed with calories.

Healthy Snacks

Healthy snacks are an important part of fighting cravings and maintaining your metabolism. Apples are among some of the healthiest food choices available, and it comes as no surprise that so many nutritionists recommended them for a snack. They are rich in fiber and low in calories, and enjoying a fiber rich diet will ensure that you lose weight quickly and effectively, with fewer risks for putting it back on in the future.

Mushrooms can be another excellent snack option. Research has shown that people who had eaten mushrooms felt as full as people who had eaten beef based dishes. They were able to enjoy similar nutritional benefits for a mere fraction of the other meal’s fat and calories. They can be easily incorporated into just about any meal, or eaten lightly as a snack. A few mushrooms can help fill you up and fight cravings in a healthy way.

healthy mushrooms1

Studies show that almonds can be an extremely healthy snack option as well. Individuals who regularly enjoy almonds felt less hungry and more satisfied, especially after eating larger meals, or incorporating the nuts into their cooking. They can be an extremely healthy alternative to other snacks that contain unhealthy nutrients and are saturated with unhealthy fats.

The Most Effective Exercises For Weight Loss

Engaging in effective weight loss is more than changing your dieting habits. In order to burn fat quicker and keep it off, it is important to establish an exercising regimen that you can adhere to, one that can help you see results and encourage you to keep moving forward with your goals.

There is no right or wrong exercise routine to select, so long as you work hard and continue to work with it. Consider some of the following exercises that you can incorporate into your lifestyle in order to see some real weight loss results.


walkingOne of the best ways to get started with an effective exercise regimen is to engage in a good walk frequently. While many people may seem skeptical that walking can be seen as an effective workout, its results are undeniable.

Walking is ideal because it does not need any equipment and it is extremely low impact. When combined with a healthy diet, you can effectively burn a lot of calories, just by walking.

Walking at a brisk pace can help you burn between five and eight calories a minute, which means that an hour long walk can burn between three hundred and five hundred calories. It is simple and extremely effective, especially for those who suffer from obesity or any cardiovascular diseases. All that you have to do is put on your favorite shoes and begin walking, and you will be able to see the results in as little as a few weeks.


An active swim can help your body burn between five hundred and seven hundred calories an hour. Your technique does not limit your potential for weight loss either. Anything from a breast stroke to a dog paddle can help you burn calories so long as you keep moving in the water.

It is one of the best exercises to consider as well, as it is very effective for weight loss and toning your body. It is especially ideal for those who suffer from some form of asthma, as the air surrounding the body of water will be moist and warm, helping reduce exercise induced asthma attacks.

Women who are pregnant or any individuals who are suffering from arthritis, obesity, or any other disease that prevents them from high impact exercises will immediately benefit from a good swim. Simply find a pool or beach near you and get started.


tennisFor those who would rather enjoy a more interactive sport, or who enjoy exercising with a partner, tennis can be another excellent way to lose weight. Because of how active the sport is, an hour of playing tennis can help you lose upwards of six hundred calories.

It does not matter how familiar or good you are at the sport, because as long as you are prepared to move after the ball and keep up with your opponent, you will still be burning a large amount of calories. It is a great full body workout that can help improve your flexibility and posture, and it can even be a great way to relieve stress after a hard day at work.

It exercises a variety of different muscles in your body, and helps keep your brain active as well, as you will need to plan ahead and think about every strike that you perform.

How To Stay Motivated To Lose Weight

Staying motivated to lose weight is a key element of the overall weight loss process. Without the drive, you can easily drift off and abandon your weight loss goals all together. A few tips on how to keep the fire burning can be quite helpful. Most people see a drop in motivation as a sign of failure but the trick is to learn how to stay motivated.

Practice Integrity

If your motivation starts waning off, maybe it is part of a natural process. Everyone deserves a break and you should consider taking a break from your exercise plan or diet for one or two days. If you are feeling overwhelmed and your body needs a short break, it could be just what you need to stay on track.

Another useful technique is to practice integrity in other areas of your life. Before you can uphold the promise of losing weight that you have made to yourself, start by sticking with commitments you have made in other areas of your life. Keep promises you make to your friends and family, clean out your closet and you will be surprised at how doing so can strengthen your own belief to stick to your weight loss goals.

Set Goals And Standards

Any venture, including weight loss needs a plan so as to be successful. This means that you should describe your mission and come up with specifics on how you intend to achieve it. Treat your goals as business objectives. Once you have determined exactly what you want to achieve and given it a time frame, you can come up with specific goals.

Set realistic self-standards. Setting goals that you are not able to achieve may kill your morale and make you to stop trying. Instead of comparing yourself to other people who have lost weight, post images of yourself at your healthiest weight to stay inspired.


To prevent yourself from throwing in the towel before achieving your goals, it pays to reward yourself once you have reached major milestones. It may take you months, even years to achieve your final objective but reward yourself say when you have reached the halfway point. Doing so will keep you focused on the final goal.

Don’t Forget To Live

Do not wait until you have achieved your goal to do all the fun things you had planned to after losing weight. Go for that vacation with friends and family and join that dancing class you always wanted to. The main idea is to shift your mindset and live out your goals along the way. There is no need to punish yourself just because you have not yet achieved your goals.

A visual motivator can go a long way in keeping you motivated. Put a special piece of your wardrobe on display as a daily motivator. It is even better if you can hang something you look forward to wearing ad have it close to your dressing mirror. This can help to spike your motivation especially when the well seems to be drying up.