Diet

It is easier to lose your weight in your kitchen than you know. Weight loss depends 80% on what you eat and 20% on exercise. That is why what you cook and eat matter a lot. Below is a list of things that can help you lose weight straight from your kitchen.

Always keep fruits and vegetables available

Make sure that you have washed and cut fruits like melon, grapes, kiwi, celery, peppers, and carrots in reusable containers. They should always be the first things you see when you open the fridge.

Have measuring cups and spoons on the counter

One thing that leads to weight gain is overestimating your portions. When you start measuring your meals, you get to eat the right portions and in return lose fats. When you keep measuring cups and spoons where you can see them, you will always be reminded of using them.

Prepare a big container of salad

What you cook and eat contributes to your weight. It is advisable to start your meal with a salad. It not only fills you up but also helps in burning fats. Since preparing a salad every night could be tiring, try preparing a big dish once a week and refrigerate it. You will only have to scoop a portion every night.

Add the heat-If possible, include peppers in your diet. The capsaicin found in peppers is great for your metabolism. Add green or red peppers to your vegetable salads for that heat and improved metabolism. Better metabolism equals less weight and less fat.

Freeze fruits and vegetables

When you have frozen fruits, you will have no excuse to prepare smoothies. You will also be able to add them to your soups, pasta, yogurt and mashed potatoes. Fruit and veggies’ smoothies are a great way to detox your system and help you get rid of undesirable body fats. Always, buy fruits in bulk to help save money.

Pre-make snack packs

Everyone has a problem with snacks; whenever you open a snacks bag, you can’t stop eating until you hit bottom. To stop you from doing this, prepare healthy snacks like nuts, cheese, popcorn and fresh fruits and pack them in small zip-top bags. Let the snacks be between 100-calorie to 150-calorie packs. Keep these in your fridge snack box or the cupboard.

Keep away from unhealthy foods-Although it is normal to crave unhealthy foods if you are trying to burn fats, keep away from them. When you have no unhealthy food in your kitchen, you will not be tempted to have any. You will get tempted to eat unhealthy food if they are within your reach. Throw them out of your kitchen and start living a healthy life with less fat.

Use smaller plates

The amount of food you eat depends on your plate size. The larger the size of your plate, the more the calories you consume. If your intention is to lose fats, start eating from a smaller plate. When you have smaller plates, you can only eat what the plate can hold. This translates to fewer calories and weight/ fat loss.

Put food away before sitting down to eat-When you finish cooking and serve yourself, make sure you put the leftovers away in the refrigerator. This will make it hard for you to go for a second or third helping. If you can’t see the food, you can eat it meaning you stick to eating fewer calories and consequently lose fat.

Double the recipe-Whatever food you are making, make sure you don’t just make enough for a single meal. Always cook extra food and wrap the leftovers in containers that can easily be accessed at a later date. This will discourage you from indulging in unhealthy foods with an excuse of not having any ready healthy food. Having ready meals at all times encourages healthy eating thus losing fat.

After all, has been said and done, there are some beneficial ingredients, herbs, and oils that you should never lack in your pantry and refrigerator. These include not limited to:

Chia seeds

Chia seeds are a super food that also gives you needed antioxidants while providing fewer calories.

White kidney beans

Kidney beans give you antioxidants, fiber and clean your digestive system leading to improved metabolism and weight loss. When you combine consuming white kidney beans and exercises, you will soon achieve your ideal weight.

Ginger

Ginger will help you get rid of harmful outside radicals, help in digestion while boosting your systems function. This is a great herb that will go a long way in helping you shed some pounds.

Flax seed oil

When taken regularly, it regulates the metabolism.

Coconut oil

It gives you antioxidants and helps in your metabolism. It also helps soothe your digestive system.

>>> Click Here For My “The Fat Burning Kitchen” Review

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The Fat Burning Kitchen Review

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Weight loss is a term that is in almost everyone’s’ mind. Whether you are looking to lose weight from your entire body or you just want to shed some extra belly fats, you need to have a meal plan to achieve your goal.

The advantage of having a plan is that it will help you keep good eating habits with the result of losing weight. However, your meal plan should include the things you like, should always go hand in hand with your schedule, and meet your psychological needs. If you like snacking, then go for a 5+ meals plan but if you don’t like having breakfast, then opt for a lower meal frequency. Given the fact that you get to come up with this meal plan, it will be easier for you to follow it to the letter. So, what constitutes a good meal plan?

Determine your total caloric intake and amount needed to lose body fat

Know how much you are currently eating, what is your current calorie intake? With this in mind, you will be able to determine how many calories you need to remove from your daily food intake.

A safe weight loss is one where you lose one pound per week. One pound is 3500 calories. If you divide 3500 calories by seven days, you will get 500 calories. This means that you have to subtract 500 calories from your current calorie intake. If for example, you were eating 2300 calories a day, start eating 1800 calories a day to lose one pound in one week successfully.

Choose foods with low calories if you have 5+ meals a day. Do not lower your calories less than 1500 without permission or advice from a dietitian.

Determine your optimal meal frequency

This one varies from one person to the other. Some prefer to have 5+meals a day while others have fewer meals. Once you decide your optimal meal frequency, spread your calories accordingly and ensure you don’t exceed the optimal calories.

Learn your portions

Once you have decided on your meal plan, now it is time to know your portions in each food group. Remember your food should always be a balanced diet. To keep your calories in check, remember that each item counts as a portion. Go for fresh or frozen fruits as these have fewer calories than dried fruits and fruit juices.

With vegetables, you can consume as much as you like since they have the fewest calories apart from the starchy ones.

Protein snacks have fewer calories than a full protein portion. Go for the snacks as they will keep you full all day thus help you consume fewer calories.

Substitute smaller portions of high-calorie foods and also healthier foods that you like to maintain your new lowered calorie intake.

Some foods like broth, vinegar, salsa, lemon and lime juices, extracts, spices, and onions are considered as free foods since they have very few calories. Take them as much as you like.

Choose the foods with the lowest calories from each group. For example, go for fat-free milk instead of whole milk.

Even when dining out, always remember your portions and don’t go overboard.

Plan your meals ahead

Although it might sound ridiculous, planning your meals ahead is the best decision you could make. This way, you will not be tempted to step out of line and consume more calories than required. After all, you are trying to lose weight. Make sure you create your menus to accommodate foods from all groups since you need a balanced diet. Keep a 7-day food diary and ensure you follow it throughout the week. Remember your required calories intake and also your portions. Keep track of how many calories you consume daily. Divide your plate into three parts. Half of it should consist of fruits and leafy vegetables; a quarter of proteins and the rest should have carbohydrates. Replace polyunsaturated and monounsaturated fats with trans-fats or saturated fats. Include nuts as they are healthy too.

Cultivate the discipline to make all this work

Make sure you follow your plan to the letter if you want to see positive results. What makes many people fail in losing weight is the lack of discipline. Even if you have all that is required but still don’t follow the plan, you will not shed even a single pound. You can have an accountability partner to help you follow the regimen.

If you are not an exercise kind of person, consider incorporating exercises into your regimen. If you follow everything discussed above, you will be able to reach your weight target within no time.

>>> Click Here For My “The Venus Factor” Review

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The Venus Factor Review

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Are you struggling with belly fats? Maybe you want to wear that close-fitting dress, but the pooch won’t let you or that fitting T-Shirt to go with shorts on weekends. Well, belly fat is one of the biggest weight problems facing many people today. No one wants to be walking around looking pregnant when clearly they are not! Many people have used a fortune on remedies that promise to melt their belly fats away. Did you know that you could get that flat tummy you always wanted without breaking the bank? And what is more from your kitchen? Well, various foods help reduce belly fats and below are 8 of those.

Yoghurt

It contains four bioactive compounds. These help in shedding off belly fats. Probiotics found in yogurt also aids in better digestion and leaves you feeling fuller for longer. This way you eat less and stay lean. It is also rich in magnesium and calcium both of which help in reducing cortisol, the stress hormone. This hormone sends signals to belly fats to store more fats in your body, so it is beneficial to reduce it in your body.
Green tea

Forget your regular white tea or coffee and switch to green tea. It has many health benefits one of which is burning fats in your body. If you switch to green tea, it will take you just a few months to realize a reduced waist size and a flatter belly.

Citrus fruits

Fruits like oranges, lemons, and grapefruit hinder hydroxysteroid dehydrogenase (HSD) hormone which aids in belly fat storage. HSD hormone reactivates the stress hormone sending a signal to store fats in the belly. Citrus fruits have polyphenols which slow the growth of the HSD hormone and in the process reduce belly fats.

Eggs

Eggs are healthy foods rich in protein. They are also very low in calories and fats thus very beneficial in shedding extra belly fats. A boiled egg every day will help you burn fats through leucine which is an amino acid found in an egg. It aids in burning excess fats. Eggs are also a good source of anti-oxidants and minerals useful to your body.

Grains and cereals high in fiber

Whole grains are an excellent way of getting fiber into your body. They will not only keep you feeling fuller for longer but also help in regulating bowel movements due to improved metabolism. Cereals are also full of fiber which keeps you full while burning fats. These grains and cereals keep you regular and in turn help in weight loss. Always eat them early in the day.

Nuts

Include walnuts and almonds in your diet. They have a high content of protein and fiber which keeps you fuller for longer which results in eating fewer calories and losing weight in the process. Walnuts also help in regulating blood sugar. Just keep away from those that are coated either in salt or sugar.

Apples and pears

These fruits are rich in water content and have high soluble vitamins and fiber. They keep you feeling fuller for longer thus helping you consume fewer calories and burn fats in the process. When you consume fewer calories, your body turns the stored fats into energy. This will help you lose the extra fats in your belly.

Vegetables

Most vegetables like peas, tomatoes, spinach, broccoli, and cabbage have no fat content in them. They are however very rich in water and minerals. The low-calorie content in these vegetables makes them ideal for weight loss. Tomatoes are also a diuretic thus perfect for reducing belly fats. Their high water content keeps you fuller for longer making you consume fewer calories.

In addition to incorporating these foods into your diet, drink a lot of water to help in your metabolism and also burning fats. Also, keep away from foods that are high in sodium as these will make you bloated and looking fat. They include processed foods and table salt. Do not forget to keep away from sugar, fast foods and alcohol as they will only make matters worse by increasing your belly fats.

If you incorporate the above foods in your day to day diet and include exercises in your regimen, you will see positive results. Forget those who said you cannot shed that belly fat or even tried to sell you waist trainers that promised to give you an hour glass figure. Take charge of your life and make the right choices, this way you will live a healthier life and keep many health problems away at the same time.

>>> Click Here For My “Fat Diminisher System” Review

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Fat Diminisher System Review

This post may contain affiliate links. Please read my disclosure for more info. I do get a small referral if you buy via my links – that´s why all informations are free for you on my website. 

Paleo diet is fast gaining popularity, not only for its benefits of reversing type 2diabetes, cancer but also aiding in weight loss. It is a tried and tested method that has yielded positive results and reviews from all over the world. Below is how Paleo diet can help you shed some pounds and lead a healthy life.

Focus on what you can eat not what you can’t
You don’t expect to lose weight overnight as you didn’t gain it that way. If you want to see positive results from a Paleo diet, you have to be patient; make it your lifestyle, not just a diet. The sad thing about diets is that they tend to focus more on what is forbidden and not what is allowed. Although Paleo has a mantra of no grains, dairy, sugar, beans or industrial seed oils, you can comfortably enjoy meat, spices, and herbs in abundance as they are 100% Paleo approved. Have an optimistic approach to a Paleo plate. View it as half full rather than half empty, and eventually, you will reap the benefits of this diet in full. However, if you only dwell on the forbidden things in a Paleo diet, you will lead a very miserable life. Don’t have the notion that you cannot go to dinner with your family and friends or even have merry on holidays. Your Paleo weight loss diet will in a way open up more exciting eating experiences when you choose to focus on what you can eat rather than what you cannot.

Sleep
Many people have had great results of weight loss when following the Paleo diet; however, this weight loss journey hits a plateau stage at one point. This leads to a lot of frustrations and people tend to either double the diets or exercises that helped them shed weight or just give up altogether. This is the wrong way to deal with a plateau stage. One thing you can try is sleeping it off! With all the gadgets that we possess today, getting enough sleep could be hard, and this might be the cause of your stalled weight loss. Just ensure you get at least 8 hours of sleep. Switch off any TV in your bedroom and maybe read a book to help you relax and sleep better. If you are on a Paleo diet and your weight loss process suddenly stalls, don’t start panicking, get some sleep, and all will be fine.

Keep your food simple
A Paleo diet helps you lose weight by reducing the number of calories you consume. When you eat simple foods, you end up eating less and in turn lose weight even without you knowing it. With a Paleo diet, just stick to the basics to make it simple. Go for meat or fish, carbohydrates from root vegetables or fruits, and incorporate some healthy fat. If you are trying to lose some pounds, go for simpler dishes that don’t require extra ingredients or too much flavoring. You can save such dishes for a special day.

Ensure you eat enough
Many people trying Paleo diet tend to think that by eating less food you lost weight faster. This can cause you to deprive your body of the needed nutrients and calories required to function normally leading to stress. Consuming less than the required calories can lower your resting metabolic rate, leading to stalled weight loss or even reversing it. The aim of Paleo diet is for you to eat less and still yield the same satisfaction naturally you would expect from any other diet. A diet should never entail you starving yourself. Calories count as far as weight loss is concerned, and starving could be a serious problem just as overeating is. The beautiful thing about Paleo diet is that it is more satisfying per calorie than any other diet. This helps you eat less without depriving your body of the required calories. This makes Paleo diet the best choice for weight loss.

Eat enough carbohydrates
Restricting your body from carbohydrates will lead to exhaustion since we use carbohydrates to give us energy for physical activities. Paleo diet allows you to consume carbohydrates from starchy vegetables and fruits, so go forth and eat enough of those especially if you plan on exercising.

Exercise
As much as we would like the Paleo diet to take all the credit, you need to incorporate an exercise regimen into your routine if you want to lose weight and remain fit and healthy at the same time. No matter how strictly you follow the Paleo diet, if you live a sedentary lifestyle, your efforts of losing weight will be futile. The solution lies in sticking to a diet and keeping active by moving all day. Start exercising and soon your efforts will pay off.

>>> Click Here For My “PaleoHacks CookBook” Review

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PaleoHacks Cookbook Review

This review may contain affiliate links. Please read my disclosure for more info. I do get a small referral if you buy via my links – that´s why all informations are free for you on my website. 

Maybe you have heard this question, or you have at one time asked yourself the same. Well, the answer is simple, yes! However, you should know that there are two things involved in weight loss; exercise and your food intake. To lose this much weight, it will require a lot of hard work and determination. After all, nothing comes easy. Let’s learn how you can successfully lose 10 pounds in two weeks without compromising your health.

Get the number Basics
One pound is approximately 3,500 calories, so, if you want to lose 10 pounds that means 10*3,500 calories which translate to 35,000 calories lost in 14 days. This will mean that you need to be in a calorie deficit of 35,000/14=2,500 calories per day. To have a deficit of 2,500 calories per day would mean you starve yourself which is not healthy. So, what you need to consider is increasing your calorie expenditure. This, however, could still be unreasonable and so you could opt to balance your calorie intake with your calorie expenditure to achieve this target.

Know what to eat to lose 10 pounds in two weeks
Replace your diet with a lot of vegetables, lean proteins, and whole grains. These foods have high dietary fiber, and the protein will keep you fuller for longer thus limiting hunger pangs and lowering your overall calorie intake.

Ditch processed foods and supplements which are full of calories. Your body will get the required antioxidants and minerals from the real food rather than going for supplements. Also if you are trying to lose weight, eliminate sugary drinks from your diet.

Remember to keep hydrated all the time by drinking plenty of water. Make sure you don’t starve yourself as this will lower your metabolism and rate of weight loss.

Exercise
Apart from food intake, if you want to lose 10 pounds in 2 weeks, you need to incorporate exercises into your plan. You have to increase your calorie burn drastically to lower fat mass. The best way to achieve this is by combining cardio and interval training. Incorporate exercises like swimming, running and biking. Also some resistance training two times a week is ideal. Just go for some moderate intensity cardio exercises that don’t leave you overly exhausted. If you can handle it, add a high-intensity exercise each week.

With resistance training, you will be able to retain your muscle mass up while eating less and also burn more calories. Keep in mind that you need to be in a 2,500 calorie deficit daily. The ideal exercise length is 1-2 hours each day.

Be active outside of gym
For you to burn more calories, you need to increase your day to day activities. This doesn’t mean you will be exercising, no. You can remain active by doing manual jobs like fixing things, lifting heavy boxes or even gardening. These chores can account for at most 1000 calories each day. You will be surprised to know that these activities are equal to 90-120 of high- intensity exercises. They will help you reach your target of a deficit of 2,500 calories per day.

Intermittent fasting is another great way of reducing weight drastically
Intermittent fasting is a situation where instead of having regular meals, you choose to forgo eating for a certain period of several hours then eat after that for a short period. It is a proven effective way of losing body fat. It will force you to reduce your calorie intake due to the limited eating. There are different ways you can efficiently carry out an intermittent fasting like fasting for 16 hours then have an 8-hour feeding time or fasting for 20 hours and eat for 4 hours after that. One thing to note is that if you plan to incorporate exercises while carrying out an intermittent fast, you should not exercise during your fasting window. However, you can exercise during your feeding window.

An intermittent fast is an excellent way to reduce your calorie intake and help in weight loss.

Reduce water retention
Usually, water retention adds to your overall weight. You can reduce water retention and consequently appear to be lean through the following ways:

Drinking coffee- the caffeine in coffee can help you lose excess water and burn fats.

Mind your intolerances- eating things you are intolerant to like gluten and lactose lead to bloating and water retention. Avoid them to reduce water retention.

Take a supplement- dandelion extract is an excellent supplement that helps in reducing water retention.

If you follow the above advice, it will not be impossible to lose 10 pounds in 2 weeks. Just don’t go on fad diets that promise to get you there quickly as the weight will likely come back.

>>> Click Herer For My “The 2 Week Diet” Review

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The 2 Week Diet Review

This review may contain affiliate links. Please read my disclosure for more info. I do get a small referral if you buy via my links – that´s why all informations are free for you on my website.