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52 Fast Easy Healthy Meals Daily To Make In 12 Minutes Or Less

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52 Fast Easy Healthy Meals Daily To Make In 12 Minutes Or Less
52 Fast Easy Healthy Meals Daily To Make In 12 Minutes Or Less

Being hungry sucks (it’s a scientific fact).

So why spend hours cooking a gourmet feast when a nutritious and delicious meal could be only 12 minutes away?

Skip the grumbling tummy and cranky guests and serve up any one of these 52 52 fast easy healthy meals daily to make.

Breakfast

Um, YUM. This smoothie is full of amazing flavors from blueberry, vanilla, coconut milk, and of course, cacao powder.
You can whip this up in under five minutes, but if you’re especially lazy in the morning, just make at night to take on the go the next day.
Say goodbye to boring toast.
This version dresses up a piece of bread with ricotta, lemon, figs, honey, and pistachios for a fancy (but super fast) breakfast treat.
Pro tip: these guys work great as apps if you put them on crostinis instead.
You can have salad for breakfast, too.
Just whip up a poached egg (or any other style you love) and toss it in a bowl with some tomatoes, lettuce, cooked quinoa, avo, and pistachios for an added crunch.
Just cook the quinoa the night before if you want it truly under 12 minutes.
This healthy breakfast is a little more of a healthy dessert, but we’ll let it slide.
Made from healthier subs like sorghum flour, applesauce, almond milk, and flaxseed, this quick microwavable muffin is a guilt-free way to start your morning.
Take a trip to the tropics with this pineapple and coconut flavored breakfast.
We love pairing these sweet fruits with the bitterness of Greek yogurt to balance out the flavors.
It doesn’t get much better (or easier!) than breakfast tacos.
This version stuffs eggs, avocado, and smoked salmon inside of blue corn tortillas for a rainbow colored breakfast.
Feel free to switch up the recipe with some of your favorite fix-ins, too.
This blogger has recipes for four different flavors of awesome instant oats: blueberry vanilla, chocolate banana, walnut and date, and strawberries and cream.
You can store them in the fridge for up to five days and make them in minutes whenever you’re ready!
Peanut butter toast might be a classic, but that doesn’t mean it has to be boring!
These four variations are awesome for breakfast, or a post workout snack.
If you’re gluten-free swap out regular toast for a rice cake or a gluten-free bread.
These “wraps” are a creative and gluten-free way to hold your B.A.T. (bacon, avo, tomato) combo.
Instead of using a wrap, the blogger uses an egg “tortilla,” which is essentially an egg-only omelet that you wrap up. This one will make you feel very fancy.
This vegan scramble is perfect for rushed mornings or lazy-night dinners.
Just combine tofu with lots of yummy spices and veggies and eat it ontop of some avo-toast. If you’re vegetarian, not vegan, feel free to throw some scrambled eggs in, too.
This is one of those recipes you won’t believe you haven’t thought of before.
Literally just broil up a grapefruit and sprinkle honey and brown sugar on top. It’s an awesome and sweet way to start your day!
Whole30 may be one of the toughest diets out there, but that doesn’t mean Whole30 recipes aren’t delicious!
This quick breakfast bowl is a yummy twist on your standard bowl of oats: cook up a mashed banana with two eggs then throw it in a bowl with some apples, almond butter, coconut flakes, and cinnamon. YUM.
With all the craze surrounding juice and smoothies these days, it can seem daunting to make one in your own kitchen, but there are so many easy recipes that’ll make you realize how far that is from the truth.
This version combines bananas, blueberries, raspberry sherbet, frozen yogurt, and juice for a flavorful breakfast or pre-workout treat.
Pizza for breakfast? Yes, really. This “pizza crust” is actually a flat tortilla that you pop in the oven for 10 minutes with some mashed avo, grated cheese, and an egg on top. Best brunch ever.
Omelets are a lazy cook’s best friend. They’re easy, healthy, and seemingly fancy.
This Mediterranean-inspired version is loaded with sun-dried tomatoes, onions, feta, and red chili flakes for a spicy and super filling breakfast.
This colorful Acai bowl packs in some sneaky greens (spinach or kale) and lots of healthy staples like Goji berries, Acai powder, nuts, and berries.

17. Two-Ingredient Pancakes

Yep, you read that right. Just two ingredients: banana and egg.
These “pancakes,” are super easy to make and you can customize them with whatever add-ins your heart desires.
Mixing in some protein powder makes these guys a great post-workout snack, too.
Never heard of museli? Just think of it as a different type of oatmeal.
This version packs in yogurt, nuts, and berries in addition to the classic base so your breakfast will be far from boring.
Who doesn’t miss a packed PB & J sandwich in their lunch box every day?
These easy no-bake snack bars will allow you to indulge your nostalgia. If you make a big batch on Sunday you’ll have a week’s worth of snacks or breakfasts set.

Lunch

Once you cook up some quinoa, it’s only 10 minutes to this easy lunch recipe.
It’s full awesome flavors and nutrients from onions, peppers, tomatoes, and artichokes. And because you can serve it cold, this is an awesome next-day leftover to bring to work!
This is about as far from packaged Ramen as you can get. Spiralize some zucchini and add it to a pot full of vegetable broth, miso packets, and asparagus.
Throw some Sriracha, sesame seeds, and green onion on top for a trendy way to warm up on a cold day.
Wraps are one of the best ways to make a quick (and healthy!) lunch.
This one is filled with tuna, homemade avocado-tahini sauce, lettuce, cucumber, and bell pepper. Crunchy and delicious!
Gluten free? You can have wraps, too!
Load up some lettuce-wraps with some avo-chicken salad (a healthier swap for mayo) and garnish with radishes, lime, sprouts, and jalapeño (if you like it spicy!).
Few things in this world are better than goat cheese. And combined with avocado, turkey, and warm bread? That’s next level.
This open-faced sandwich is a fun update on the BLT.
Tomatoes, avocado, lettuce, and bacon sit on top of creamy hummus for a great way to make a quick healthy lunch.
Grilled cheese can be healthy too, we promise!
Using whole-grain or gluten-free bread, low-fat cheeses, and adding in some veggies are all ways to enjoy a cleaner version of your favorite childhood meal.
This tasty sweet and savory lunch is as easy to make as it sounds.
Grab some white cheddar cheese, slap it onto whole grain bread, and bring in some butter and a green apple, and there you have it!
Swap out the type of cheese as your please for a perfect afternoon meal.
This ingredient list may seem hefty, not what it really does is leave you a lot of room for experimentation.
The basics are a head of lettuce, chicken breast, cheddar cheese, and tortilla  chips.
The lettuce serves as the bed for all of your tasty ingredients, and you couldn’t ask for a healthier twist on this great dish.
Rainy, cold day outside? Stay in and cook up this tasty soup (it’s so quick you won’t even have to pause your Netflix to do so).
This spicy, vegan concoction packs in tons of vegetables, too.
Have you ever met someone who doesn’t love Margherita pizza?
We haven’t, so this is basically the perfect (and healthy-ish) dish for any pizza lover (that’s everyone, right?).
The base of naan gives this pie a unique flavor that blends well with the mozzarella.
Whether it’s your side or a main dish that you add a little protein to (try an egg!), this roasted sweet potato is the perfect mid-day treat.
The blogger keeps it simple (sour cream, chives, parmesan), and if you’d rather top it with some healtheir fixings, use an avocado or some Greek yogurt dressing in place of sour cream.
Truly the simplest (and tastiest) wrap out there, this dish combines chicken and hummus to satisfy all your savory cravings.
The simplicity is great because guess what? You’re free to add anything else you want.
This meal might look fancy, but it’s prep couldn’t be easier.
These tasty pinwheels (or whole wrap, if you choose to make it that way) is filled with vegan cream cheese, sun-dried tomatoes, and spinach.
The nutrients here are off the charts, and so is the flavor.
Swapping out a higher carb wrap for lettuce is the key to lunch if you’d rather save your carbs for dessert today.
These spicy wraps have a Thai twist, and though you’ll need a few spices and some ingredients like shredded cabbage and hoisin sauce, this will not let you down (and you can make more to save for later).
Following Paleo? No problem, we’ve got your back with this spicy Asian chicken salad.
It’s super easy to prepare (use bagged salad mix, sesame seeds, carrots, and chicken) combined with a few sauces, and there you have it: a tasty lunch with a bit of a kick.
If you’re tired of salads (we don’t blame you, they can get old if you don’t switch it up), this is the one you need.
This combo bowl packs in chicken, mozzarella balls, and avocado on top of a bed of lettuce. Talk about getting all your nutrients (and flavor) in in one meal!

Dinner

A nice veggie skillet is about as simple, and healthy, as you can get.
But don’t forget your protein! Adding chicken to this meal makes it totally well-rounded, and easy to get from the fridge to the table in no time.
Ten minute lasagna?! Yep, you read that right.
The key to this dish is no-boil lasagna noodles, which you’ll combine with ricotta cheese, Mozzarella, Parmesan, and spinach.
If you’re feeling some comfort food, this one won’t let you down.
Coconut pasta? We’re hooked.
This recipe combines the basics (noodles, spinach, olive oil) with a twist of coconut milk to create a unique flavor. You won’t want to go back to regular pasta, trust us.
This soup is the perfect warm dinner for any time of year. After all, who doesn’t like pasta AND soup together? This tortellini soup is the everything we needed.
Ginger salmon? Count us in, and it only takes ten minutes.
The trick is to combine spices with your fish (arrowroot powder, fresh ginger, redd pepper flakes, and soy sauce) for the perfect flavor once it’s done.
Want to live in a real life Pinterest board? This recipe is the perfect starting place.
A halved avocado will serve as the base for this mix of cous cous, chicken broth, and tons of spices.
Spinach, artichoke, and hummus, all on pasta? It might sound like a lot, but it’s actually amazing.
Just pick up some gluten free pasta and the prep will only take you ten minutes.
You don’t often see “broccoli” and “fish tacos” in the same recipe, but this one perfectly combines healthy and tasty.
With an added kick from jalapeno and lime, this will be a party pleaser for any group.
Fried rice is a classic, and this recipe makes it healthy-ish, too. Packing in a ton of veggies and minimal oil, this is the perfect dish for a quick, tasty dinner.
Any protein and veggie combo makes for a healthy dinner, but shrimp and broccoli together is just what we need.
It’s easy, quick, and full of flavor.
We’re told that the healthiest meals are the most colorful, and this dinner is basically a rainbow on a plate.
With a 5 different veggies cooked togehter with oven-roasted chicken, this simple dinner also packs all the nutrients you need.
Want a quick homemade chili for a cold day? We’ve got it right here, and it takes almost no time.
Combine Great Northern beans, chicken (for your protein), chicken broth, and spices for this cozy dish.
If it isn’t clear, we think broccoli is a great part of a dinner dish, mostly because it’s so easy to make and still turn out great. Combined with chicekn breast and served over rice, it’s kind of the star of this recipe.
Take this classic Mexican breakfast and rework it for dinner.
You get your salty fix with the tortilla chips, a healthy dose of cheese, and plenty of veggies, too.
Instead of ordering in, make this tasty Korean beef bowl at home yourself.
It’s easy and quick but packs the same punch as the real thing.
Ahi tuna is basically a treat any time, so making it in just a few minutes only sweetens the deal.
Sear the fish for a total of about 6 minutes, throw onto some veggies, and serve.

How To Lose Weight With Yoga -Right Now With 5 Yoga Poses To Lose Weight

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How To Lose Weight With Yoga Pose
How To Lose Weight With Yoga Pose

How To Lose Weight With Yoga

How To Lose Weight With Yoga
How To Lose Weight With Yoga

Yoga may not conjure up the same images of a calorie-burning, sweat-inducing workout as boot camp workouts or cardio dance-party routines.

But don’t be fooled by yoga’s deep breathing and sometimes-slow poses:

Doctors and personal training experts say it can seriously trim and tone your body — and also work on your mind and spirit to help you get healthier overall.

So take in what experts say about how to lose weight with yoga, and get ready to pare down with some downward dogs.

The Surprising Way How To Lose Weight With Yoga

How To Lose Weight With Yoga
How To Lose Weight With Yoga
Yoga is a known stress buster.
But it’s also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40.Yes, you can use yoga for weight loss.The reason:Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity—a signal to your body to burn food as fuel rather than store it as fat.

The following yoga poses for weight loss will do just that while firming up your arms, legs, butt, and abs.

 

Start At Any Size

Yoga isn’t just for show ponies prancing around in their Lulus.

Nancy Taylor, 44, lost more than 160 pounds with a regular practice and, like every yogi, had to start somewhere.

She shares her tips for getting past the utterly distracting but mostly unavoidable self-consciousness that can come with getting started on the mat.

Don’t obsess about what others are thinking.

“I worried people would think, Here’s a big girl in yoga,” Taylor remembers. “But nobody looked twice.”

You can wear whatever you want.

No need to squeeze into leggings and a compression-bra top to do asanas: A T-shirt and any bottoms that allow you to move freely are fine.

“Of course, if you’re comfortable with how you feel in spandex, wear it,” says Taylor, who rocked bike shorts and a sports bra even at her heaviest.

Good teachers matter.

Finding a competent, versatile teacher is key, says Taylor.

You want an instructor who will make you feel welcome and will make time to show you modifications.

There’s no such thing as being bad at yoga.

You don’t have to do a yoga pose exactly like the person next to you, and it’s OK to rest in Child’s Pose at any point during a class.

Find your own flow.

“Living in Los Angeles, I tried a lot of different styles of yoga,” Taylor says.

“I ended up settling on Bikram because I felt like I needed something really invigorating.

My friends thought I was crazy. Who would go into a room heated to 105°F and 40% humidity? But I loved it.”

Show up.

Yoga teachers always say it, and they say it ’cause it’s true:

“The hardest move in yoga is getting onto your mat in the first place.Once you’re at class, the tough part is over”, Taylor says.

Right Now With 5 Yoga Poses To Lose Weight

Workout at a Glance

How to do it:

Follow this routine at least 3 times a week, holding each move 1 time for 3 to 5 deep breaths, unless otherwise noted.

Start with the Main Move for each exercise. If it’s too difficult, do the Make It Easier variation.

If it’s not challenging enough, try the Make It Harder option.

For faster results, hold each pose for 5 to 8 breaths and increase repetitions (where noted) by 2 or 3.

Pose 1: Crescent  (Firms abs, hips, and thighs)
How To Lose Weight With Yoga
How To Lose Weight With Yoga- Pose 1

Stand with feet together, toes forward, and arms at sides.

Inhale and raise arms overhead, reaching fingertips toward ceiling.

Exhale, and bend forward from hips, bringing hands to floor (it’s OK to bend knees).

Inhale, and as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended and on ball of foot).

Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back.
Make it harder:

How To Lose Weight With Yoga
How To Lose Weight With Yoga

From end position, inhale and arch torso, arms, and head backward, gazing at fingertips.
Make it easier: Lower right knee to touch the floor as you step back into a lunge, and rest hands on left thigh.

Pose 2: Willow (Firms sides of abs)
How To Lose Weight With Yoga
How To Lose Weight With Yoga -Pose Willow

Stand with feet together, arms at sides.

Place sole of left foot on inside of right thigh, knee bent to side.

Touch palms in front of chest for 2 breaths.

On third inhale, extend arms up, fingertips toward ceiling.

Exhale, and bend torso to left. Inhale and straighten.

Repeat 3 to 5 times, pressing foot into thigh; switch sides.

Make it easier: Keep left foot on calf or touch toes to floor for balance.

Make it harder: Close eyes as you balance and bend.

Pose 3: Rocking Boat  (Firms abs and back)
How To Lose Weight With Yoga -Rocking Boat
How To Lose Weight With Yoga -Rocking Boat

Sit with knees bent, feet on floor, hands on thighs.

With torso straight and head in line with body, lean back about 45 degrees, raising feet so calves are parallel to floor, toes pointed.

On an inhale, extend arms and legs, keeping legs together.

Exhale, and as you inhale, lower torso and legs 3 to 4 inches so body forms a wider V shape.

Exhale and raise torso and legs.

Repeat 3 to 5 times.

Make it easier: Hold backs of thighs with hands and keep legs bent. Lower torso only.

Make it harder: Once in the wider V position, extend arms overhead.

Pose 4: Hover (Firms shoulders, arms, abs, and back)
How To Lose Weight With Yoga - Hover
How To Lose Weight With Yoga – Hover

Begin in push-up position on toes with arms straight, hands below shoulders, and body in line from head to heels.

On an exhale, lower chest toward floor, bending elbows back, arms close to body, abs tight.

Hold a few inches above floor.
Make it easier: Begin on hands and knees and walk hands forward until body is in line from head to knees.
Make it harder: While holding the hover, lift left leg 6 to 12 inches, pause, and lower. Do 3 to 5 times, then switch legs.

Read More:5 Minutes Exercise And Easiest Diets To Loss Weight

Pose 5: Chair (Firms butt and thighs)
How To Lose Weight With Yoga - Chair
How To Lose Weight With Yoga – Chair

Stand with feet together, toes forward, arms at sides.

Inhale and raise arms overhead, palms facing each other.

Exhale and sit back about 45 degrees, keeping knees behind toes and abs tight to support your back; gaze forward.

Make it easier: Do the move with feet hip-distance apart, hands on thighs, and bend only about 30 degrees.

Make it harder: After you sit back, lift heels off floor, balancing on balls of feet (knees will be in front of toes); gaze up at fingertips.

Yoga Diet Plan For Weight Loss:

If you add the following list of foods to your diet, losing unwanted weight will be an easy task.

Go through them carefully and ensure you have added all of these foods to your weight loss chart!

Related Post: Healthy Foods List For Weight Loss | Healthy Foods That Make You Live Longer

1. Nuts:

According to a recent study conducted at Loma Linda University in California, people who added nuts to their diet were 46% less prone to obesity than those who didn’t.

Nuts are rich in protein as well as fiber that digest very slowly and ensure you are full for a very long time.

If you compare nuts to other refined carbohydrates, you will find that nuts do not lead to a hike in your blood sugar or blood pressure levels.

However, you should be careful about the calorie intake.

Stick to 20-24 almonds a day or try some peanuts and pistachios. That will help you in a great way!

2. Popcorn:

Thinking of a healthy snack? Try popcorn.

It is very low in calories. But make sure it’s plain popcorn.

Some of you make a big mistake by choosing butter or cheese popcorn just because popcorn is light.

Please don’t do that. When you add butter or cheese to something, the calories get doubled.

And when you are trying to shed some kilos, it is advisable to stay miles away from high-calorie dairy products like these.

Popcorn contains only 30 calories a cup that has 4 grams of fiber in total.

3. Spicy Foods:

This should be good news for all “teekha” lovers!

If you love spicy food, do know that it can boost your weight loss.

According to Rumsey, if you add cayenne pepper while cooking, you are not only going to shed the body fat but also add great taste and flavor to your meals.

4. Water:

Water should be your best friend while you are trying to lose weight.

There are a few times during the day when you feel hungry, and it isn’t even your meal time.

What do you do then? Grab a calorie filled snack? No! Sometimes our body isn’t really all that hungry.

It just wants something to be pushed down into the stomach. And this is where you can add water.

If water bores you too much, drink flavored water.

You can add a dash of lemon to your bottle of water and shake a little.

That should be good! Even German researchers have recently declared that your metabolic rate increases by 30% when you drink 17 ounces of water daily.

5. Peaches:

Looking for something that will tickle your taste buds? Try peaches.

You can make a healthy salad using this at home, and it will not only taste good but also fill you up.

Just add some berries and yogurt to a plate full of freshly diced peaches.

Your mouth is going to be full of flavor. High fiber fruits such as apples, berries and peaches are known to fill you up.

6. Chicken:

You can also eat chicken or other kinds of protein such as eggs, beef, and fish.

Even legumes are a good option.

This will boost metabolism, help you build lean muscles and help you lose unwanted fat successfully!

7. Breakfast:

One of the biggest mistakes most women make these days is skipping breakfast.

Please understand that your body needs breakfast.

If you miss it, you will eat double throughout the day and possibly put on a little more weight.

You should eat a heavy breakfast because that will give you energy, boost metabolism and lead to weight loss.

You can also plan your meal from before.

Have two boiled eggs and some banana sandwich with brown bread. That should do.

8. Dark Chocolate:

Like the idea of eating chocolate between meals? Here is your chance.

According to Blunter, when you eat little chocolate, you save yourself from the horror of eating other foods such as pastries, cookies and ice cream.

Unlike milk chocolate, dark chocolate happens to be low in calories. So go for dark chocolate!

9. Oats

Having whole grains and cereals is a must for weight loss programs.

Oats happen to be a smart and healthy option.

If you don’t like the taste of oats, you can slice a banana and add it on top of your plate of oats.

You could also try berries or strawberries.

They are great options too.

Oats tend to be very filling and can control your appetite for a long time because of the fiber and water content.

10. Beans And Other Vegetables:

Add beans and pureed vegetables to your diet to lose weight.

When researchers at Penn State added pureed vegetables to a single bowl of macaroni and cheese,

They seemed to like the dish, and in fact ate 350 calories lesser.

Now that you know the kind of foods to eat in order to lose weight, how about trying out some super recipes? Read on!

Healthy Recipes To Try At Home:

Here is a couple of quick and healthy recipes you should try at home to lose weight!

1. Brown Bread Chicken Sandwich:

How To Lose Weight With Yoga - Healthy Diet
How To Lose Weight With Yoga – Healthy Diet

Ingredients:

  • Two slices of brown bread
  • One egg
  • 50 grams of shredded chicken
  • Half of a cheese slice

Steps:

  1. Slice one boiled egg into three to four pieces.
  2. Place the sliced cheese on one side of your bread.
  3. Keep the shredded chicken on top.
  4. Place the egg on it.
  5. Now add some pepper on top.
  6. Place the other slice of bread on top.
  7. Your sandwich is now ready.

2. Dinner Garlic Chicken:

How To Lose Weight With Yoga - Healthy Diet Food
How To Lose Weight With Yoga – Healthy Diet Food

Ingredients:

  • One large chicken breast
  • Half a cup of toned milk
  • One fourth of a garlic clove
  • Lemon juice and a tablespoon of tobacco

Steps:

  1. Combine all the ingredients in a plastic bag.
  2. Now bake it for 20 minutes at 350 degrees.
  3. You can use fresh zucchini and honey. Drizzle it on top.

Try out the above-mentioned two recipes and enjoy the benefits! And also, there are a number of yoga poses that can aid you in your weight loss process.

Track Your Exercise Plan And Lose Weight Progress

How To Lose Weight With Yoga -Tracking Process
How To Lose Weight With Yoga -Tracking Process

Step To Follow:

  1.  Write the date and your bodyweight (if you wish) at the top of the page.
  2. Write your planned workout routine for the day in the following format:
  3. Record tally marks as you complete your work sets.
  4. Vary this basic structure as needed for the training session.

As with any goal, breaking your weight loss goal into manageable steps will make it much easier for you to achieve success.

Weight loss of no more than one to two pounds a week is considered ideal by most health experts—losing weight too slowly can cause you to lose motivation.

While losing weight too quickly is stressful on the body and may leave you nutritionally deficient, setting you up for health problems

And a strong likelihood of regaining what you lost.A digital scale is helpful for accurate weigh-ins.

Weighing yourself regularly is linked with greater weight loss and also helps you gauge how tuned in you are to your body’s caloric needs.

Or perhaps instead of picking a weight-loss goal in terms of pounds.

You might choose to track your progress by the successful implementation of healthy habits.

That will lead to weight loss—such as getting into a regular exercise routine, making gradual dietary changes, learning to relax and meditate every day, and so on.

In either case, tracking your progress will help you stay motivated and keep you on track to reach your ideal weight—permanently.

 Have Fun and Celebrate Your Healthier Choices

How To Lose Weight With Yoga -Have Fun
How To Lose Weight With Yoga -Have Fun

Remember that losing weight with a yoga diet and lifestyle is all about nurturing, balancing, and rejuvenating the body

So that weight loss is invigorating and almost effortless.

The goal is actually to feel better and be healthier—not just lose weight.

Going to punishing extremes to try to lose weight has been proven over and over again to achieve just the opposite.

While these types of efforts may result in temporary weight loss (with a lot of suffering), the weight is quickly regained and your body is more nutritionally deficient than ever.

Think of weight loss through yoga as a healthy adventure, full of fun and learning, and celebrate every little success.

Don’t worry if you don’t lose all the weight you want right away—be patient and remember that you are making positive, healthy changes that will last a lifetime.

When you realize that your real goal is to become healthier, the weight loss will happen naturally.

And you will be following a diet and lifestyle that will not only maintain your healthy weight but will also support your overall health for the rest of your life.

 

5 Minutes Exercise And Easiest Diets To Lose Weight-How To Lose 15 Pounds In 7 Days

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5 Minutes Exercise And Easiest Diets To Lose Weight-How To Lose 15 Pounds In 7 Days
5 Minutes Exercise And Easiest Diets To Lose Weight-How To Lose 15 Pounds In 7 Days

About 5 Minutes Exercise And Easiest Diets To Lose Weight Plan

5 Minutes Exercise And Easiest Diets To Lose Weight Plan
5 Minutes Exercise And Easiest Diets To Lose Weight Plan

To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day.

We talked to experienced nutritionists for real-world advice you can actually live with, day in and day out.

We’ll tell you how to focus on the delicious foods you can add to your easiest diets to lose weight, the fat loss benefits of more sleep.

And how easy to start exercise to lose weight, even taking a few deep breaths can put you on a successful path to lose weight.

Related Post: 3 Weeks Diet Program | Yoga Burn Traning Course |Healthy Food List For Weight Loss | Best Way To Lose Weight

Things to follow

1 cup = 230 ml =8 ounces =230 grams= 16 tablespoons= 48 teaspoons.

Eat dinner at least 2 hours before going to sleep.

Exercise at least 1-time (only 5 minutes)  per day. Only exercise 3 hours after eating the main meal.

Stress less, Drink more water and Sleep more than 7 hours/day (you can sleep 2,3 times per day).

7 Days Easiest Diets To Lose Weight Plan

Day 1 Diets To Lose Weight Plan
Day 1 Diets To Lose Weight Plan
Diet Recipes Day 1

Breakfast

• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk.

Lunch

• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce.

• 1 stick part-skim mozzarella string cheese.

• 2 kiwifruits.

Dinner

• 4 ounces broiled flounder or sole.

• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden.

• 1 cup cooked couscous.

• 1 cup steamed broccoli.

• 1 fat-free pudding cup.

Day 2 Diets To Lose Weight Plan
Day 2 Diets To Lose Weight Plan
Diet Recipes Day 2

Breakfast

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.

• 1/2 English muffin spread with 1 teaspoon light margarine.

Lunch

• 1 cup vegetarian vegetable soup.

• 1 veggie burger in a mini whole wheat pita with lettuce and salsa.

• 6 ounces light yogurt.

• 15 grapes

Dinner

• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.

• 1/2 cup vegetarian baked beans.

• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill.

Day 3 Diets To Lose Weight Plan.jpg
Day 3 Diets To Lose Weight Plan
Diet Recipes Day 3

Breakfast

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch

• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

• 1 banana

Dinner

• 4 ounces steamed shrimp

• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

• 3 cups spinach, steamed

• 1 low-fat frozen fudge bar

Day 4 Diets To Lose Weight Plan
Day 4 Diets To Lose Weight Plan
Diet Recipes Day 4

Breakfast

• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds.

Lunch

• 1 cup tomato soup

• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce.

• 1 cup raw veggies

• 1 pear

Dinner

• 3 ounces poached salmon.

• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons).

• 3/4 cup cooked brown rice.

• 1/2 cup pineapple chunks in juice.

Day 5 Diets To Lose Weight Plan.jpg
Day 5 Diets To Lose Weight Plan
Diet Recipes Day 5

Breakfast

• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk.

Lunch

• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections.

• Cucumber spears

Dinner

• 3 ounces roasted pork tenderloin.

• 1 cup baked acorn squash, mashed with a pinch of cinnamon.

• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing.

• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries.

Day 6 Diets To Lose Weight Plan
Day 6 Diets To Lose Weight Plan
Diet Recipes Day 6

Breakfast

• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana.

• 8 ounces fat-free milk.

Lunch

• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices.

• 10 baby carrots.

• 6 ounces light yogurt mixed with 1/2 banana.

Dinner

• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

• 3 cups spinach, steamed.

• 1 medium apple

Day 7 Diets To Lose Weight
Day 7 Diets To Lose Weight
Diet Recipes Day 7

Breakfast

• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg.

• 1 grapefruit

Lunch

• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

• 1 mini whole wheat pita.

• 1 pear

Dinner

• 3 ounces broiled or grilled flank steak.

• 1 baked sweet potato with 1 teaspoon light margarine.

• 1 cup steamed zucchini

• 1/2 cup pineapple chunks in juice

Recommend: 3 Weeks Diet Program | Yoga Burn Traning Course

5 Minute Fat Burning Exercises To Lose Weight at Home:

Isn’t it great to hear that you don’t need to throw in money for the gym?

Because you can workout at home! 5 Minutes of an intensive workout every day is good enough to maintain your body.

You do need to pay attention to what you eat and try these techniques to burn your fat in just 5 minutes.

This workout will help you to experience fat loss all over your body if practiced every day. All you need for this fat burning workout is a towel, a mat and a skipping rope (jump rope).

5 Minute Fat Burning Workout Set 1:

In this set, we have included 8 fat burning workouts that are done in the form of circuit training with 30 seconds to 1 minute allotted to each exercise.

All the exercises mentioned in this circuit can be done in our home or any open space.

Inverted V Pipe Exercise: (30 seconds)

You will be doing this particular exercise for 30 seconds. This is one of the best mat exercises for abs in which you need to lie down on the floor facing downwards.

Place your toes on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and balance your body on the toes and hands.

You need to pull your legs close to your body, making an inverted V shape with it. Push the legs away from your hands now, by stretching them backward.

Pull and push your legs in and out for about 30 seconds. This movement will work the arms, the core, and the lower back.

Inverted V Pipe Exercise To lose Weight -30 seconds
Inverted V Pipe Exercise To lose Weight -30 seconds

 

W Leg Lifts Exercise: (30 Seconds)

This exercise will work your legs and abs. You need to lie down on the mat facing upwards. Place your legs close to each other, now lift them straight up and bring them to your tummy.

Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy.

Again as you place them down, close them and pull them up. Continue this same procedure for 30 seconds.

You will feel a burn in your tummy and legs as you proceed.  This is undoubtedly the best exercise to lose fat from the lower part of the body.

W Leg Lifts Exercise To Lose Weight 30 Seconds
W Leg Lifts Exercise To Lose Weight 30 Seconds

 

Superman Exercise: (30 seconds)

This is a power-packed exercise to reduce tummy that works your thighs, abs and lower back.

After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight.

You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible.

Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.

Superman Exercise To Lose Weight 30 seconds
Superman Exercise To Lose Weight 30 seconds

 

Jump Squats Exercise: (30 seconds)

The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes.

It helps in toning the thighs and working out the whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat.

However, while coming up, you need to exit in a jump. Again go down into a squat and jump up.

This is a great intensive workout which will keep your heart beat up and make you sweat.

Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.

Jump Squats Exercise to lose weight 30 seconds
Jump Squats Exercise to lose weight 30 seconds

 

Single Leg Lift Jump Exercise: (1 minute)

This is one of the most effective workouts to lose weight and tone the body. It works the core muscles and back of the thigh at the same time.

It will also help you to gain balance. You need to start by standing straight and lifting the left leg of the ground.

Try to touch the ground with your hands and as you come up, you need to jump.

Make sure to keep your left leg up all the while. Keep it in a bent position and don’t strain it.

First, you will touch the ground and then jump on your single foot.

Do this for 30 seconds. Then shake it off and continue with the next leg. Bend your right knee and continue the same exercise.

It may be a little challenging for beginners, but with practice, you will pull it off well.

Single Leg Lift Jump Exercise to lose weight 1 minuteSingle Leg Lift Jump Exercise to lose weight 1 minute
Single Leg Lift Jump Exercise to lose weight 1 minute

 

Push up and Knee Kick Exercise: (30 seconds)

This is an innovated variation of the traditional push-up and is one of the best home exercises to lose weight that takes very less space to perform.

This exercise will work your whole body and is great to lose arm fat, especially for upper arm fat removal. Men are recommended to do a proper push-up.

Women can begin with knee push-ups. You need to lie down flat on the ground. Come up to your hands and feet. This is your starting position.

You will do just one push up and come back to your starting position.

After this, you will need to bring your right knee forward to touch your right elbow, and then you will bring your left knee to your left elbow.

This is the complete exercise; you need to do this for 30 seconds. Begin with a push-up, go for the knee kicks and then do a push up again. This will build strength in your arms and core.

 

Push up and Knee Kick Exercise To Lose Weight
Push up and Knee Kick Exercise To Lose Weight

Bent Leg Rotating Exercise: (1 minute)

This exercise will work your inner thigh and abs. You need to stand straight and place your hands on the back of your head.

This is to give you more strength and bring your concentration to the legs. You need to lift your right leg which is bent, to your waist.

Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 seconds to the front.

Now repeat the same rotation with the same leg to the back for 15 seconds.

After completing the right leg, move to the left and repeat the same. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds.

This is a challenging weight loss exercise; do try it for strengthening your thighs.

Bent-Leg-Rotating-Exercise To Lose Weight
Bent-Leg-Rotating-Exercise To Lose Weight

Skipping Exercise: (30 seconds)

This is best exercise to lose weight for both men and women. It is simple, easy to do and entertaining so that you don’t get bored.

It is the ultimate solution to the question of how to lose weight in thighs and stomach. Take your jump rope or skipping rope and jump for 30 seconds.

You can do normal jumps for the first 20 seconds and go to an intensive one. Jumping with both your legs at once will be a much better choice.

You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.

Skipping Exercise To Lose Weight
Skipping Exercise To Lose Weight

This amazing 5-minute fat burning workout at home will give you the best results. You need to try it. It is suggested to do this in the morning on an empty stomach.

However, you can drink 2 glasses of water an hour before this workout to help flush the toxins out.

You can take a very short break of 10 seconds after each exercise if you like. This is an exercise which will help you lose weight fast.

5 Minute Fat Burning Workout Set 2:

Here is another variation of the 5-minute fat burning workout where we have grouped 5 stretching exercises for fast and easy weight loss.

Glute Bridge (1 Minute)

The Glute Bridge is the most effective exercise to lose weight from the lower parts of the body because the move specifically targets the butt and core muscles.

It tones the glutes along with core, calves, hamstrings, flexors and lower back. It is a complete workout for the lower body.

In addition is also an amazing back exercise that works as good as traditional yoga exercises for back pain.

Lie flat on a yoga mat with your knees bent, and feet placed flat on the floor.

Raise your hips in a way that your body forms a straight line from the shoulder to the knees.

Now lift your right knee up towards your chest, wait a moment, lower it.

Lift your left leg towards your chest, wait for a moment and lower it. This makes one complete repetition.

Repeat the move as many times as you can for 1 minute.

 

Glute Bridge Exercise To Lose Weight
Glute Bridge Exercise To Lose Weight

Inverted Shoulder Press (1 Minute)

The inverted shoulder press is a unique exercise for the limbs that tones the deltoids, middle deltoids, and triceps.

It is an absolutely equipment free workout that effectively utilizes the body weight to tone the arm and shoulder muscles.

Begin in a push-up position with your hands placed slightly wider than shoulder-width apart on the floor. Now, move your feet towards your hands and raise your hips to form an inverted “V”.

Now bend your elbows till your head almost touches the floor. Pause for a few moments and return to the starting position. This makes one repetition.

Repeat it as many times as you can in one minute.

Inverted Shoulder Press Exercise To lose Weight
Inverted Shoulder Press Exercise To lose Weight

 

Alternating Lunge (1 Minute)

Lunges are a time-tested cardio exercise to lose weight that targets multiple muscles of the body at the same time. This exercise of often included in the best calisthenics workout routine for fast results.

This exercise not only tones and strengthens the leg, but also develops the muscles of the abdomen and lower back and enhances the stability of the core.

It also increases the flexibility of the hip flexors. Stand straight with your right leg placed forward.

Now, bend both the knees to lower your body to a lunge pose.

Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge.

Press through the heel of your left foot and return to the standing position. This entire move makes one repetition.

Repeat this exercise as many times as you can in one minute.

Alternating Lunge Exercise To Lose Weight
Alternating Lunge Exercise To Lose Weight

 

Skater Hops (1 Minute)

This is an amazing plyometrics workout that speeds up the heart rate effectively and helps in working the quadriceps and adductors along with hamstrings, abductors, calves and glutes.

It requires absolutely no equipment and helps in toning the lower body and correcting strength imbalances in the legs.

Stand straight resting the pressure of the body on the left leg and your hips and knees slightly bent.

Now, extend our left knee and ankle and jump forwards towards the right and land on the ball of your right foot, bending your hips and knees slightly to absorb the impact of the landing and immediately jump off to your right with your right leg.

Continue to repeat this jump with alternate legs for 1 minute.

Skater Hops Exercise To Lose Weight
Skater Hops Exercise To Lose Weight

 

Rotating T Extension (1 Minute)

This power-packed exercise helps in working all the abdominal muscles – rectus abdominous, transverse abdominous and obliques along with the deltoids, rhomboids, glutes, abductors and quads.

Begin in a push-up position and straighten your arms. Shift your weight from both arms to only your left arm and rotate your torso to the right completely.

Raise your right straight up towards the ceiling and look up towards your right palm so that your body forms the shape of “T”.

Hold this posture for a few moments and return to the push-up position and repeat the same on the other side.

This entire move makes one repetition. Repeat the exercises as many times as you can within 1 minute.

 

Rotating T Extension Exercise to Lose Weight
Rotating T Extension Exercise to Lose Weight

14 Best Tips to Lose Weight

Never get too hungry- 14 Best Tips to Lose Weight
Never get too hungry- 14 Best Tips to Lose Weight
1. Never get too hungry

You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny.

When you’re famished, it’s hard to hold off until you can find healthy food.

As a result, you end up eating anything that’s not nailed down, and typically, regretting it.

Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right.

Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins.

Don’t skip meals or skimp on them, either

Eating around your workout- 14 Best Tips to Lose Weight
Eating around your workout- 14 Best Tips to Lose Weight
2. Eating around your workout

Exercise increases insulin sensitivity, enhancing your muscles’ desire and ability to take up carbohydrates.

If you want to ensure that your carbs are shuttled to your muscles to fuel recovery, try this agenda, which is one of the more biochemically sound approaches to eating:

Consume all your carbs for the day during and after your workout, whenever that is. The rest of the day focus on protein-rich foods, green vegetables, and fat.

Works best for: Anyone looking to lose weight or stay lean while still being able to eat larger amounts of healthy starchy and grain-based carbs.

Drink more water every day- 14 Best Tips to Lose Weight
Drink more water every day- 14 Best Tips to Lose Weight
3. Drink more water every day

Water is essential for keeping the body hydrated and we’re actually more likely to retain “water weight” by not drinking enough of it rather than by having too much.

The needs of each person will be different, but the general recommended daily amount is 64 ounces.

It also takes up space in your stomach so you’ll feel fuller while taking in less calories

Kick the salt habit - 14 Best Tips to Lose Weight
Kick the salt habit – 14 Best Tips to Lose Weight
4.Kick the salt habit

Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren’t going down.

The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds.

Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods.

You’ll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.

Spice up your food - 14 Best Tips to Lose Weight
Spice up your food – 14 Best Tips to Lose Weight
5.Spice up your food

Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition.

Need another reason to add some heat?

Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins.

A full belly and a good mood? Pass the hot sauce!

Plate food away from where you're eating- 14 Best Tips to Lose Weight
Plate food away from where you’re eating- 14 Best Tips to Lose Weight
6.Plate food away from where you’re eating

By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren’t hungry.

Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat.

This way, if you want additional servings, you’ll have to get up, which helps you to be more mindful of what you are eating.

Keep a food record - 14 Best Tips to Lose Weight
Keep a food record – 14 Best Tips to Lose Weight
7.Keep a food record

We know you’ve heard this time and time again. Well, that’s because keeping a food record is vital to losing weight and keeping it off long term.

A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn’t.

When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank.

Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!

Take your time - 14 Best Tips to Lose Weight
Take your time – 14 Best Tips to Lose Weight
8.Take your time

Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island.

It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied.

If you rush your meal and eat rapidly, your body’s satiety cues won’t be tuned into those feelings of fullness yet and it’s easier to overeat.

Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run.

Dine any time- 14 Best Tips to Lose Weight
Dine any time- 14 Best Tips to Lose Weight
9. Dine anytime

It’s a myth that you’ll gain weight as a direct result of eating after 7 p.m.I see many busy professionals at my private practice, and they often get home late.

I see many busy professionals at my private practice, and they often get home late.

This doesn’t mean that they should skip dinner if they’re trying to lose weight.Many times, people stop eating by 5 p.m., which results in overeating the following day.

Many times, people stop eating by 5 p.m., which results in overeating the following day.

This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be.

You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be.

Just give yourself at least 90 minutes to end your meal before you plan to go to sleep. You need at least 90 minutes to digest so you can sleep comfortably.

You need at least 90 minutes to digest so you can sleep comfortably.

.Eat before a party or event- 14 Best Tips to Lose Weight
.Eat before a party or event- 14 Best Tips to Lose Weight
10.Eat before a party or event

Don’t arrive at a big meal, event, or party starving.

One study found that you’ll be 2.5 times more likely to start off overeating starchy carbs, fried or cheesy foods than those who didn’t fast before the meal.

And, you’ll be more likely to eat 47% more calories of that first food before switching to healthier fare.

Have a light snack before you go to an event so you don’t arrive ravenously.

Be adventurous with chopsticks
Be adventurous with chopsticks
11. Be adventurous with chopsticks

Choosing chopsticks requires a bit more attention in picking up food from the plate.

The portions are smaller, and eating with them takes more time because you have to closely watch each bite so the food doesn’t fall off.

They can act as a reminder to slow down, savor and chew consciously which may help you realize you’re fuller sooner than you thought you’d be and then wind up eating less!

Wear fitted clothing - 14 Best Tips to Lose Weight
Wear fitted clothing – 14 Best Tips to Lose Weight
12.Wear fitted clothing

The elastic waistband is the dieter’s fashion enemy number one.

When you wear clothes that fit well and make you feel good, you have awareness gauges that give you clear signals to help you put on the brakes as you fill up.

Use this as a way of staying mindful of your goals and to help keep you from overeating.

Eat breakfast without fail - 14 Best Tips to Lose Weight
Eat breakfast without fail – 14 Best Tips to Lose Weight
13.Eat breakfast without fail

A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning.

They stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on.

Unfortunately, many Americans start off on an empty stomach. In one survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time.

If you’re feeling full-blown hunger before noon, there’s a chance you’re not eating enough in the morning.

Shoot for a minimum of 250 calories and aim to get a serving of protein in so you’ll feel fuller longer.

Sleep more to lose weight - 14 Best Tips to Lose Weight
Sleep more to lose weight – 14 Best Tips to Lose Weight
14.Sleep more to lose weight

Make a point of turning in earlier and you’ll see weight loss within a week.

Recent research from the University of Pennsylvania found even just a few nights of sleep deprivation can lead to almost immediate weight gain.

Scientists asked participants to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery.

After the 11 days, the sleep-deprived group gained almost 3 pounds, compared with a well-rested control group.

Keyword: Easiest Diets To Lose Weight Plan | Exercise To Lose Weight

Related Post: 3 Weeks Diet Program | Yoga Burn Traning Course |Healthy Food List For Weight Loss | Best Way To Lose Weight

Healthy Foods That Make You Live Longer | Step To Living a Healthy Life

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Healthy Foods That Make You Live Longer

Healthy Foods That Make You Live Longer

While none of us will forever, you can add some extra years on to your life by paying attention to what you eat. To increase your lifespan as well as improving the quality of your life, check out these five foods that help you live longer.

List Healthy Foods That Make You Live Longer

1.Nuts

What Are Nuts?

Nuts are technically considered a fruit. However, unlike most types of fruit, they aren’t sweet and are high in fat.

They contain a hard, inedible outer shell that usually needs to be cracked open to release the fruit inside.

Fortunately, you can buy most nuts from the store “pre-shelled” so that you don’t have to crack them open yourself.

Here is a list of some of the most commonly consumed nuts:

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts

Although peanuts are technically legumes like peas and beans, they are often referred to as nuts because they have similar nutrition profiles and characteristics.

Now let’s look at the top 8 health benefits of eating nuts.

  1.  Nuts Are a Great Source of Many Nutrients
  2. Nuts Are Loaded With Antioxidants
  3. Nuts Can Help You Lose Weight
  4. Nuts Can Lower Cholesterol and Triglycerides
  5. Nuts Are Beneficial for Type 2 Diabetes and Metabolic Syndrome
  6. Nuts Can Help Reduce Inflammation
  7. Nuts Are High in Fiber

Nuts Are Delicious, Versatile and Widely Available

 

Nuts are undeniably tasty and satisfying.

They can be enjoyed whole, as nut butters or chopped up and sprinkled on food.

It’s actually quite easy to make your own homemade nut butter using whichever combination of nuts you like.

Nuts can be purchased in grocery stores or online. They are available in a wide variety of options, including salted or unsalted, seasoned or plain, raw or roasted.

In general, it’s healthiest to eat nuts raw or toast them in the oven at a temperature below 350°F (175°C). Dry-roasted nuts are the next-best option, but try to avoid nuts roasted in vegetable and seed oils.

Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. However, if you’re going to be storing them for long then a refrigerator or freezer will keep them fresher.

At the end of the day, nuts are a highly nutritious and super tasty food that can fit into almost everyone’s diet.

Eating nuts on a regular basis is a very enjoyable way to improve your health.

2.Olive Oil

Extra virgin olive oil is fairly nutritious.

It contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids.

This is the nutrient content of 100 grams of olive oil .

  • Saturated Fat: 13.8%.
  • Monounsaturated Fat: 73% (most of it the 18 carbon long oleic acid).
  • Omega-6: 9.7%.
  • Omega-3: 0.76%.
  • Vitamin E: 72% of the RDA.
  • Vitamin K: 75% of the RDA.

But where extra virgin olive oil really shines is in its content of antioxidants.

These substances are biologically active and some of them can help fight serious diseases .

Some of the main antioxidants are the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL cholesterol from oxidation .

Some people have criticized olive oil for having a high Omega-6 to Omega-3 ratio (over 10:1), but keep in mind that the total amount of polyunsaturated fats is still relatively low, so this shouldn’t be a cause for concern.

Bottom Line: Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.

3.Green Soybean

Soybeans or soya beans (Glycine max) are a type of legume, native to eastern Asia.

They are an important component of Asian diets and have been consumed for thousands of years. Today, they are mainly grown in Asia, and South and North America.

In Asia, soybeans are often eaten whole, but in Western countries heavily processed soy products are much more common.

Various soy products are available, including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil.

Soybeans contain antioxidants and phytonutrients that have been linked with various health benefits, while concerns have also been raised about adverse effects.

Learn More :What is the best way to weight loss    3 weeks diet program

What Is The Best Way To Lose Weight | Weight Reduction Programs That Work

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What Is The Best Way To Lose Weight | Weight Reduction Programs That Work
What Is The Best Way To Lose Weight | Weight Reduction Programs That Work

What Is The Best Way To Lose Weight 

  1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
  2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
  3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
  4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 25 most weight loss-friendly foods on earth.
  5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help .
  6. Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11%.
  7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
  8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
  9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.
  10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
What Is The Best Way To Lose Weight | Weight Reduction Programs That Work
What Is The Best Way To Lose Weight | Weight Reduction Programs That Work

What’s The Best Diet Plan

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

  • Reduce your appetite significantly.
  • Make you lose weight quickly, without hunger.
  • Improve your metabolic health at the same time.

Simple 3-step plan to lose weight fast

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight .

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women

The bottom line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:
  • Meat – Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
  • Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day .

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:
  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:
  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter
  • Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly .

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all .

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight .

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

You Don’t Need to Starve Yourself to Lose Weight

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet .

Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

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