4 Kind of Healthy Metabolism Fact and Myths You Should Know

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4 Kind of Healthy Metabolism Fact and Myths You Should Know

5:46 PM   Comment  

4 Kind of Healthy Metabolism Fact and Myths You Should Know - Why can one person eat like a growing teenager and not gain a pound, while another person's every indulgence shows up on the scale? Chalk it up to individual differences in metabolism, muscle mass and physical activity. Metabolism is the process by which our bodies convert what we eat into the energy we need to survive and function. It powers everything from breathing to blinking. A fast metabolism is like a hot furnace that burns through fuel (calories) quickly. A slow metabolism needs less fuel to keep a body running.

It's tempting to throw up our hands and blame weight issues on a slow metabolism, but there are ways to support metabolism and maintain a healthy weight.

1# Claim: Our metabolic rates can't change.

The truth: While it's true that genetics help determine our metabolic rates, we can boost metabolism by increasing lean muscle mass. Muscle burns more calories per hour than fat, which means that people with lean, muscular bodies need more calories to function than people with a higher percentage of body fat.

Our muscle mass decreases as we age, and this contributes to a slower metabolic rate. But you can counteract this process by picking up the weights to help lessen this decline.

2# Claim: A diet of green tea and chili peppers will boost metabolism.

The truth: No magic food will speed up metabolism. Some studies have shown that green tea and hot chilies temporarily boost metabolic rates, but the lift isn't enough to offset eating too many calories.

The path to healthy weight loss is through portion control and a balanced diet filled with nutrient-rich foods, not through a diet doused in chili peppers.

3# Claim: Eating late at night slows metabolism.

The truth: It's the extra calories — not when you eat them — that cause weight gain. There is little evidence to support the fact that eating after 8 p.m. causes weight gain. However, you may be more likely to snack mindlessly in the evenings while watching television. Calories in these snacks add up, and that can cause weight gain.

4# Claim: Very low calorie diets and skipping meals can jumpstart weight loss.

The truth: Weight loss is all about creating an energy deficit — ingesting fewer calories than your body expends each day — but creating too large of a calorie deficit can backfire. Our bodies are smart and programmed for survival. Severely limiting calories can make your body think it's entering a famine, and that it needs to do more with fewer calories. Your body adapts to the restricted caloric intake, and uses fewer calories to perform the same tasks.

5 Tips to Kick Bad Eating Habits to the Curb

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5 Tips to Kick Bad Eating Habits to the Curb

5:29 PM   Comment  

5 Tips to Kick Bad Eating Habits to the Curb - Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable diet plan? It's time to kick those habits to the curb and start eating right. Here's a guide to help you get started.

1# Eat Breakfast

There's no better way to start your morning — and the year — than with a healthy breakfast. "It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day," says Jessica Crandall, RDN, CDE, AFAA, Academy of Nutrition and Dietetics Spokesperson. Not only that, but if you are trying to lose weight, fueling your body regularly "will help you from possibly making unhealthy decisions later in the day based on hunger," adds Crandall.

The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of whole-wheat toast.

2# Cut Back on Caffeine

Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day, says Jim White, RDN, ACSM-HFS, Academy Spokesperson. Keep your caffeine intake in check by limiting regular coffee to 3 cups or less a day, and watch what you put into it. Skip unwanted calories and sugar by drinking it as plain as possible.

Need to wean off? White says to try three things: switch to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.

3# Bring Lunch to Work

How do you make bringing lunch to work easy? "Have your arsenal of food for the week. Have the right foods to put together," says White. "By stocking up the fridge, you're setting yourself up for success."

White suggests preparing the week's lunches over the weekend — bake chicken, chop veggies, steam rice. Make sure your options include a combination of lean protein and carbohydrates. For example, whole-grain bread with turkey, 1 cup of veggies and a piece of fruit. Or, try a salad with veggies and chicken, a piece of fruit and a 100-calorie cup of low-sodium soup. It doesn't have to be a full meal. "If you're crunched, get a snack," says White. Go for fat-free or low-fat yogurt and fruit, whole-wheat crackers and low-fat cheese or hummus and baby carrots.

4# Eat More Fruits and Vegetables

Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to your plate. Crandall recommends picking one fruit or veggie you've never tried each time you go to the grocery store. "It's a great way to discover new options," she says.

Don't let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.

5# Cook Dinner at Home

Making meals at home doesn't have to zap the last bit of your time and energy. The trick is to plan ahead. "If the week is cramped for you, then prepping on the weekend is a great time saver," says Crandall. Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles, suggests Crandall.

Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as low-sodium broth, herbs and lemons for flavoring. A quick and easy idea is to turn leftover beef into stew with beans, no-salt-added diced tomatoes and pre-cut veggies.

Another 12 Quick Tips to Kick Bad Eating Habits

For breakfast eat

• Berries with low-fat cottage cheese and high fiber cereal
• Whole-wheat English muffin with peanut butter
• Whole grain cereal with low-fat or fat-free milk
• Oatmeal with a side of hard-boiled or scrambled egg

For lunch try

• Oil-based salad dressing instead of a cream-based dressing
• Salad with as many veggies as possible
• Ordering an appetizer as a meal
• Splitting an entrée or save half for later

For dinner use

• Pre-cut veggies
• A slow cooker
• Leftovers
• Extra veggies in stir-fry, meatloaf, spaghetti sauce and soup
• Frozen fruit for desserts

7 Easy Quickest Tips Ever for Healthy Dining Out

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7 Easy Quickest Tips Ever for Healthy Dining Out

5:13 PM   Comment  

7 Easy Quickest Tips Ever for Healthy Dining Out - Eating at a restaurant doesn't have to sabotage a healthy diet. Use smart-eating strategies: Plan ahead, consider the menu and choose foods carefully to keep you on your plan.

7 Tips for Healthy Dining Out

7 Preparation for Healthy Dining Out

Have a plan. Eat a light dinner if you ate a big lunch that day. Or, if you know ahead of time that you're going to a restaurant, cut back on calories during other meals during the day. Knowing menu terms and cooking basics makes ordering easier, especially if you need to control calories. So, look for foods that are steamed, broiled, baked or grilled, and limit fried and sautéed items or foods described as "crispy," "rich" or "au gratin."

1# Choosing a Restaurant

Think ahead. Consider meal options at different restaurants and look for places with a wide range of menu items. Check online menus, if available, for nutrition information ahead of time.

2# Ordering

Be deliberate when ordering. Balance your meal by including healthier selections from all the different food groups such as lean meats, low- or non-fat dairy, fruits, vegetables and whole grains. Look for freshly made entrée salads that give you "balance in a bowl." For example, entrée salads with baked or grilled chicken, low-fat cheese or seafood provide protein along with fiber and other nutrients. If you are counting calories, use a low-fat dressing or ask for it on the side or skip some of the extras, such as croutons.

For sandwich toppings, go with low-fat options including lettuce, tomato and onion; use condiments such as ketchup, mustard or relish and low-fat dressings.

Round out your meal by ordering healthy side dishes, such as a side salad with low-fat dressing, baked potato or fruit. Boost the nutritional value of your baked potato by topping it with vegetables, salsa or chili.

3# Substitute. Ask for a side salad with low-fat dressing to replace fries in a combination meal. Many restaurants honor requests, so don't be afraid to be assertive, ask menu questions and make special requests to meet your nutritional needs.

4# Control portions. Many restaurants serve huge portions, sometimes enough for two or three people. Order menu items that contain fewer calories and eat a smaller portion. Bring leftovers home for another meal. Or, order an appetizer in place of an entrée and add a small salad.

Eating

5# Eat slowly. It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are overeaters, while slow eaters tend to eat less and are still satisfied.

6# Eating Out with Kids

7# Choose a restaurant that caters to children. This will increase the likelihood that a restaurant has a healthy children's menu that includes smaller portion sizes and meals designed to provide ample nourishment for smaller bodies.

For new foods, offer a bite or two from your order. Otherwise, let kids order their familiar favorites when they eat out. Pick two or three suitable menu items and then let your child pick one. Substitute healthier sides in place of fries, such as carrots or apple slices, and order plain foods with sauce on the side.

Calcium is important at all ages, but especially for growing bones. To get more calcium, opt for low-fat or fat-free white or chocolate milk for a beverage, or add a slice of cheese to their sandwich. Choose dairy-based desserts such as yogurt or a smoothie.

Restaurants may be intimidating to people trying to stick to a healthy diet, but with preparation and confidence, you can enjoy your restaurant meal without abandoning healthy eating.

12 Tips to Help You Lose Weight on the 12-Week Plan

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12 Tips to Help You Lose Weight on the 12-Week Plan

4:52 PM   Comment  

12 Tips to Help You Lose Weight on the 12-Week Plan - Get off to the best possible start on the NHS Choices 12-week weight loss plan with these 12 diet and exercise tips, it was so easy to lose your weight, just follow the instructions that i would like to share you about.

12 Tips to Help You Lose Weight with the 12-Week Plan

1. Don't skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry. Check outlive healthy breakfasts.

2. Eat regular meals

Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Find out more about eating healthily.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fiber – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A DAY.

4. Get more active

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 liters) of fluid, preferably water, every day – or more if it's warm or you're exercising.

6. Eat high-fibre foods

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fiber is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.

8. Use a smaller plate

Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Don't ban foods

Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Don't stock junk food

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.

12. Plan your meals

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days' worth of meals and snacks. Make a shopping list, but don't shop when you're hungry as that can lead to high-calorie impulse buys!