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Brownies On A Low Carb Diet?

low carb brownies

Who would have thought that you could still enjoy brownies while on a low carb diet?

These brownies are sugar free, gluten free and contain healthy fat from avocado. It’s a bit of an unusual ingredient but don’t dismiss them until you’ve tried them. The avocado replaces butter and makes them ultra healthy.

The low carb recipe is from Carine, a French woman living in New Zealand. With a masters in science, her passion, she says, is to understand food and how it impacts body energy. All her recipes are nourishing, easy and tasty!

Don’t they look amazing?

 

Low Carb Fudgy Avocado Brownies

Ingredients ( makes 16)

3 oz unsweetened dark chocolate bites (90g)
2 teaspoons virgin coconut oil
1 cup ripe avocado flesh (230g) about 2 medium ripe avocado
2 organic eggs
1/2 cup erythritol (45g) – Swerve in US
1/2 cup almond meal
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon salt  (my advice is to use Himalayan salt and not sea salt, most of which now contains plastic fibers)
1 teaspoon vanilla extract – optional

Glazing and toppings

1/8 cup roasted and salted pecan nuts, crushed (12 g)
1/3 cup sugar free chocolate bites, melted (40 g)
1/4 teaspoon virgin coconut oil
1 teaspoon coarse sea salt – optional ( Most sea salt contains plastic fibers so Himalayan salt from an ancient sea bed is a good choice)

Instructions

1. Preheat oven to fan-forced 180 C (350F)

2. Line a square brownie pan (24 cm x 24cm) with parchment paper. Set aside.

3. In a small saucepan add the dark chocolate bites and coconut oil. Bring to medium heat until fully melted. Set aside.

4. In your food processor with the S blade attachment, add all the brownie ingredients (except the glazing one) in this order: ripe avocado flesh, eggs, erythritol, almond meal, unsweetened cocoa powder, baking soda, salt, vanilla. extract and melted chocolate.

5. Process for 30 seconds to 1 minute or until all the ingredients comes together and you obtain a thick brownie batter.

6. Transfer the batter into the prepared square pan. Spread the batter evenly in the pan using a spatula.

7. Bake for 25-30 minutes or until a skewer inserted in the middle of the brownie comes out clean.

8. Cool down 10 minutes in the pan before pulling out the brownie from the pan using the parchment paper to pull out the brownie easily.

9. Transfer the brownie on a cookie rack to cool down until room temperature.

10. Meanwhile prepare the chocolate glazing and toppings. In a small saucepan, under medium heat, melt the sugar free chocolate bites with coconut oil until fully liquid and shiny. Stir often to avoid the chocolate to burn.

11. Use a teaspoon to drizzle the melted chocolate on top of the brownie and decorate with crushed pecan nuts and sea salt – optional.

12. Cut the brownie into 16 squares and store them in the pantry in an airtight container for up to 4 days.

She makes the note that if your erythritol brand doesn’t dissolve well you can pre-dissolve the sweetener with 4 tablespoon of boiling water before adding into the food processor.

Erythritol is a sugar alcohol which if you have IBS or SIBO you may not be able to tolerate. If this is the case you could use stevia for baking instead.

Are you going to give these low carb brownies a try? If you do let me know how you like them in the comments below.

Want more low carb desserts? Dessert in Five is a month’s worth of simple, delicious, low carb (keto) dessert recipes that are each made with just 5 common ingredients and are up to 5 grams of net carbs! There’s nothing better than that!
Click here to check it out.

 

The Paleo Diet: Beyond Calorie Counting

Paleo diet

Heard about the Paelo Diet? Wondering if it’s for you? The Paleolithic era, after which the diet is named, saw man’s first creation and development of primitive stone tools. Our ancestors used wood, bone and stone to make awls, axes, choppers, scrapers, spearheads and bola balls, among other tools and weapons.

One thing not invented by cavemen was the all the fitness applications for smartphones, tablets and computers that are around today. That means Grog, your typical Paleolithic ancestor, was not worried about counting calories. The good news for you? You don’t have to be either!

How The Paleo Diet Works

When you eat naturally, avoid processed foods, and eat predominantly fresh fruits, vegetables and grass fed meats, you become healthy. It is automatic. There is nothing more for you to do. If you don’t like the way you look and feel, change what you are eating and drinking. You simply have to eat more like your ancestors.

Related reading: Looking To Lose Weight And Reshape Your Body?

Unlike other diets you don’t have to restrict your food. When you are hungry, you eat. You learn to truly listen to your body, only eating when you are hungry. And guess what? When you eat the foods on the caveman diet, you feel full longer, your stomach is full more frequently, so you automatically eat less, and regulate your healthy body weight.

Related reading: How A Low Carb Diet Keeps Your Appetite Under Control

The idea, proven to work time and again for millions of individuals, is that if all you ever eat are things that are natural and good for you, you shouldn’t have to calorie count.

Vegetables, fruits, nuts, seeds and lean grass fed meat all deliver what your body needs to function properly.  Your body processes these foods easily, absorbing the wonderful nutrients, enzymes, vitamins and minerals they deliver. Everything else is eliminated from your body as waste.

This helps you regulate a naturally healthy body weight, and your cardiovascular, respiratory, digestive, reproductive, neurological systems, as well as all others, are healthy and happy. On the outside, your body loses fat and gains muscle, your hair and skin become healthy, strong and young looking, and your mobility, agility, balance, flexibility and strength are all improved.

Calorie counting sets you up to fail. This happens because of one very common human inclination. Human beings naturally want what they can’t have.

So when you are on a calorie counting diet plan, excessive calories become attractive. When you sit down for supper and you have already taken in 1,800 calories on a 2,000 calorie plan, realizing you can only eat 200 cal sends your emotional hunger signals through the roof.

This restriction inevitably causes you to overeat, and the diet plan doesn’t work. There is a reason that most people regain the weight they lose on calorie counting diet plans, and in many cases, gain even more weight after their dietary attempt is over. Metabolism slows down! Calorie counting usually doesn’t work.

The Paleo Diet, also known as the Stone Age Diet,  is about a way of life. Eating healthy things. Staying active. Simplifying your life. Living in the moment, and limiting unnecessary distractions and influences. This includes eating the right foods, eating when you’re hungry, and never having to worry about calorie counting. Ready to give it a try?

The 30 Day Guide to Paleo is a fool-proof meal plan and guidebook for anyone who would like to give the Paleo Diet an honest try for 30 days (and beyond!)
Click here to check it out.

Does Low Carb Dieting Result In Successful Weight Loss?

low carb

The interest in low carb dieting for weight loss has been very popular over the past  25 years especially since the republication of the original Atkins diet. Losing weight as quickly as possible is a goal for so many people and everybody wants an easy diet to follow.

Some people do not need to lose weight at all but still get stressed over a couple of pounds increase. Others need to lose for medical reasons and may have one hundred pounds or more that they want to shed.

There are many different diets out there including low carbohydrate diets and the truth is that most of them will achieve weight loss if they can be followed correctly. The main problem is that many people get easily sidetracked when they go out for a meal or get invited to an event.

They get tempted to overeat or eat all the wrong things and then feel guilty and cannot seem to manage to get back to the original diet. Everybody has those days but the important thing is to let them go and accept them as just another blip on the road to permanent weight loss.

It is also important to find a diet that you can easily follow. Low carb diets suit many people because the rules are quite simple. As the name suggests, the diet consists of avoiding or limiting foods that are high in carbohydrates.

People often find this quite hard to begin with as the carbs you have to limit include favorites like bread, pasta, potatoes, rice and other grains. Sugar is also a carbohydrate that can be quite hard to avoid as it seems to be in everything. Once you understand what these foods are, it is a simple matter to choose dishes that avoid them.

Is saturated fat a problem? 

Most criticism of low carbohydrate dieting is based on the fact that the dieters will get most of their daily calories from meat, dairy and other high fat products. This can lead to concerns over high cholesterol and other problems related to a high intake of saturated fats.

However, although cholesterol figures may become higher that at the start of the diet there is usually a decrease in triglycerides, blood sugar, blood pressure,  an improvement on insulin resistance and of course there is a reduction in weight which are all good things. There is a lot of controversy about the danger of higher LDL (bad) cholesterol.

If you eat grass fed meat and free range or organic poultry is eaten then the saturated fat is not so much of a problem and intensively reared animals because the composition if the fat is healthier. Coconut oil consists of saturated fat but because it is largely medium-chain fatty acids  it has health benefits.   Medium chain fatty acids or triglycerides, as they are often called, specifically reduce stored body fat as they also raise your metabolic function

Sometimes weight loss is good in the early stages but people cannot handle the restrictions in the longer term and start to deviate from the diet.

One of the problems that many people have with low carb dieting is the elimination of bread and pasta. No more toast, spaghetti or pizza! Many of the foods that are quickest to prepare are based around carbohydrates – burgers in their buns, fries, sandwiches, pasta and sauce. Beer and other alcoholic drinks are high in carbs too. It is true that alcohol is generally restricted on any diet, because it is high in calories and very low in nutritional value, but low carb diets put particular emphasis on this.

Still there are many foods that can be enjoyed on a low carb diet. If you are fond of meat you will relish the opportunity to consume beef, chicken and other animal products. The popularity of these diets is clear from the length of time that they stay on the bestseller lists. It is just a matter of what suits you. Low carb dieting results in weight loss so works for many people.

low carbStuck for low carb meal? If you are having trouble planing low carb meals or don’t know what to eat then why not check out the new Weekly Low Carb Weight Loss Meal Plans.
Click here for you FREE 7 day trial. 

5 Top Weight Loss Lifestyle Tips

weight loss

One of the biggest problems people have when trying to shed some pounds is their lifestyle. They start off by eating all the right foods and start to exercise regularly but then life gets in the way and throws all their weight loss efforts out of the window.

The good news is that with a little planning and consideration, you can burn body fat while also dealing with the challenges that life throws at you. In this article I’m going to be helping you do exactly that by providing you with five of the best weight loss lifestyle tips.

Tip # 1 – Exercise In The Morning

Exercising in the morning isn’t the only way to lose weight. However, if your life tends to be busy like most people’s exercising first thing ensures that you get your workout done before something gets in the way of doing it later. Scheduling your workouts for later in the day when you’re already busy makes you a lot less likely to follow through with them. Therefore, if you possibly can do your weight loss workouts more or less the first thing you do when you wake up.

Tip # 2 – Prepare Healthy Food In Advance

One of the main reasons people eat unhealthy meals is because they’re running short on time. They plan to eat healthy but then something gets in the way and they don’t have time to put together a healthy meal, so they grab some fast food instead.

If you set aside some time each week to prepare a batch of healthy meals and snacks you’ll always have something healthy available for the times you’re in a rush and you’ll never have to resort to fast food as a quick fix again.

Tip # 3 – Always Carry Some Workout Clothes

Even when you lead a busy lifestyle, you’ll find that sometimes appointments are cancelled or moved and you’re left with unexpected blocks of free time. These blocks of free time are a fantastic opportunity to get a workout in and burn some extra body fat.  In order to take advantage of them, you need to have the right gear close by. So making a point of always having some workout clothes with you means that if you get some unexpected free time you’re fully prepared to make the most of it.

Tip # 4 – Walk When You Can

Most people don’t walk as much as they could. They take the elevator instead of the stairs and use their car for short journeys that could be easily completed on foot. Walking burns 240 calories per hour, so by walking whenever you can during the day, you can give your fat loss efforts a notable boost.

Just an hour of extra walking per day will burn off over 1,500 calories during the week and over 7,000 calories during the month. So next time you head for the elevator or grab the car keys, think whether that’s really the best decision for losing weight and if possible, turn it into an opportunity to add some extra walking to your day.

Tip # 5 – Be Flexible With Your Cheat Meals Or Days

One big mistake people make when trying to lose weight is being too rigid with their cheat meals or days. They decide that one day of the week is their cheat day or allocate certain days and times during the week as cheat meals and then if they end up eating any cheat meals outside of these allocated slots, they feel guilty and disappointed. Life is spontaneous and things will come up at short notice that may make it difficult to stick to your healthy eating plans.

So instead of beating yourself up about these spontaneous cheat meals, adapt your healthy eating schedule and give yourself a 20% cheat meal allowance during the week but don’t allocate dates and times to it. Then when you have a cheat meal at short notice, remove it from your 20% allowance. This approach is much more flexible and allows you to adapt your healthy eating plans based on what life throws at you while still sticking to your healthy eating goals.

Summary

As you can see, with the right attitude, it’s possible to stick to your fat loss goals in any situation. So take another look at these tips, start implementing them today and ensure that your lifestyle doesn’t ever hinder your weight loss goals again.

How A Low Carb Diet Keeps Your Appetite Under Control

low carb

When people want to start losing weight, they usually start by changing their eating habits. But before you even consider going on a diet, you should do your research carefully  because not every diet will guarantee significant weight loss in a short period of time. A low-carb diet however will definitely help you reach you weight loss goals more effectively.

People who crave foods that are high in carbohydrates often overeat but a low-carb diet will naturally help to suppress your appetite and make it easier for you to keep it under control. This type of diet consists of mostly healthy fat and good protein. When your body becomes depleted of glucose which normally is supplied by carbohydrates  it will start burning stored fat instead to produce energy, which will obviously result in weight loss.

Appetite Versus Hunger

Before we actually get into how a low-carb diet suppresses appetite, let’s have a look at what appetite actually is. There is a huge difference between hunger and appetite – the first term is defined as the physiological need for food, while the latter is considered to be the desire for food.

It’s actually the desire for food that makes us overeat and gain weight. For example, eating a small bowl of pasta is an easy way to relieve your hunger. Nonetheless, appetite might make you want to eat a larger bowl of pasta than would actually satisfy your hunger.

Low Carb – Low Hunger

Consuming a low amount of carbs directly affects your blood insulin levels. When you consume a lot of carbohydrates, you always experience a spike in your insulin levels, which increases your food cravings.

This makes most people get into a really bad cycle of consuming too much food and ultimately gaining weight. So, by consuming fewer carbs, you will actually lower your blood insulin levels, and naturally suppress your appetite.

If you’ve tried dieting or losing weight before you may have resorted to or considered appetite suppressants but it’s not really tackling the underlying problem and  it’s much healthier to eat real food than to take a pill.  Although there are some natural appetite suppressants on the market over the counter or prescription one usually have undesireable side effects.

Despite the fact that low-carb diets are proven to be effective when it comes to weight loss, it’s still not very popular among the general public. The main reason behind this is that people find it extremely hard to stop eating bread, pasta and other foods high in carbohydrates. It can take time to retrain your brain so you don’t crave these foods.  .

In order to lose weight in a short period of time, you will need to break that cycle and ignore those cravings. After all, you will stop craving these foods soon after you stop consuming them.

A study conducted by the Department of Experimental Medicine of University of Lund, Sweden showed that the main reason why you can achieve rapid weight loss with a low-carb diet is because of appetite suppression. The study lists three reasons behind the suppressed appetite:

·       The high-protein content of the diet

·       The ketogenic nature of the diet

·       The absence of hunger-promoting carb components like fructose and/or sucrose

Leptin And Hunger

Researches from St. Louis and Japan (Banks WA1, Coon AB, Robinson SM, Moinuddin A, Shultz JM, Nakaoke R, Morley JE, et all, Triglycerides induce leptin resistance at the blood-brain barrier) found that blood fats known as triglycerides interrupt the passage of the appetite regulating hormone leptin across the blood brain barrier stopping it from signaling the body that it has had enough food.

Low carb diets result in a dramatic reduction in triglyceride levels, so that leptin can get to the brain to successfully reduce hunger.

The reduction in triglycerides happens pretty fast once carb intake is reduced, and is one of the main reasons that low carb eaters have a substantial reduction in hunger. As an added benefit, once leptin gets to the brain it boosts thermogenesis (fat burning) and so the metabolic rate increases.

Low carb eaters are not white knuckling it through caloric restrictions as they do on the many high carb/low fat plans.

Final Thoughts

While some people believe that low-carb diets cost more money to follow than eating processed carbs, this is just a popular misconception. Actually, processed food, convenience food and other high carb boxed foods often costs more than the types of produce, meats and fats that are eaten on a low carb plan.

Burn Some Body Fat With Bodyweight Exercises

exercise

Bodyweight exercises are an extremely versatile fitness tool that can be used to build muscle and burn fat. The best part is that unlike most forms of exercise, bodyweight moves don’t require any special equipment and you can do them at times that suit you. This means that you can perform them anytime, anywhere, regardless of whether you have five minutes or an hour to spare.

In this article I’m going to be taking a detailed look at why bodyweight exercises should be part of your fat loss routine and listing four of the best calorie burning bodyweight moves.

Why Bodyweight Exercises Should Be Part Of Your Fat Loss Routine

  1. Bodyweight Exercises Burn Significant Calories: Most bodyweight exercises burn over 500 calories per hour with some burning close to 1,000 calories per hour. This means with just a few hours of bodyweight training each week, you can directly burn a significant amount of body fat and reshape your body.
  2. Bodyweight Exercises Build Up Your Muscles: As well as directly burning calories, bodyweight exercises also bring your muscles into play and in time increase your muscle mass. Muscle cells burn three times more calories than fat cells which means the more muscle you have, the more calories you burn on a daily basis. So you can see that by performing bodyweight exercises regularly, you’ll naturally burn more body fat each day.

Top 4 Calorie Burning Bodyweight Moves

1. Step Ups = 972 Calories Per Hour

Step ups are a simple bodyweight exercise that burn close to 1,000 calories per hour and tone up all the muscles in your legs. To perform step ups, simply find a step, then step on and off rapidly, making sure you alternate the foot that steps first each time.

Here’s how to do them without damaging your knees

2.  Jump Squats = 900 Calories Per Hour

Jump squats are another effective bodyweight exercise that targets the muscles in your lower body and blasts through an impressive 900 calories per hour. To perform jump squats, stand with your feet a hip width apart, slowly bend your knees until your butt is parallel with them and then straighten your knees and jump in the air.

Here’s Video Demo Of Jump Squats

3.  Jumping Jacks = 576 Calories Per Hour

Jumping jacks work your leg muscles and burn off over 500 calories per hour. To perform jumping jacks, stand with your feet together and your hands by your side, jump in the air and extend your arms and legs, then jump in the air again and bring your arms and legs back to the starting position.

Here’s how to do Jumping Jacks

4. Burpees = 546 Calories Per Hour

Burpees are one of the most well known bodyweight exercises. Not only do they blast through a notable 546 calories per hour but they also give all the muscles in your body an intense workout.

Here’s a demo on how to do Burpees

Summary

By incorporating these four bodyweight exercises into your weight loss regime you can burn plenty of extra calories and also pack on some muscle which increases the amount of calories you burn while resting. So take note of the exercises, practice the bodyweight moves until you’ve memorized them and start making them part of your routine today.

Boost Your Weight Loss Efforts With Veggies

If you’re trying to lose weight, vegetables are a must. Not only are they extremely low in calories but they also contain a range of health boosting nutrients that support your body’s fat burning processes in numerous ways. In this article I’m going to be taking a deeper look at why vegetables are the perfect weight loss food and providing you with a number of recipes for incorporating them into your daily diet.

How Do Vegetables Help With Weight Loss?

1. Vegetables Are Low In Calories: The majority of vegetables contain well below 100 calories per serving. So by making sure all your meals contain plenty of low carb vegetables, you can significantly reduce the amount of calories you are consuming and this contributes to healthy weight loss.

Related reading: What Are the Best Low Carb Vegetables?

2. Vegetables are rich in Fiber: Most vegetables are rich in fiber. Fiber is an indigestible type of carbohydrate that feeds the good bacteria in your gut and keeps your bowels moving and more. Although your body cannot digest fiber, fiber rich foods do require more calories to digest than foods that are lacking in fiber. This means by eating plenty of vegetables, you’ll burn off more calories during digestion and put on less weight as a result.

3. Vegetables Are Packed Full Of Essential Nutrients: Vegetables are an excellent source of health boosting vitamins, minerals and phytonutrients (natural plant chemicals).  While these nutrients are not directly responsible for healthy weight loss, they do ensure that your metabolism remains optimal and prevent it from slowing down. Therefore, by eating vegetables regularly, you can ensure that your body continues to burn the maximum number of calories possible.

4. Vegetables Contain Lots Of Water: Almost every vegetable is over 50% water. Like vitamins, minerals and phytonutrients, water doesn’t directly burn body fat but it does keep you hydrated which helps maintain your metabolism and supports your body’s fat burning processes.

Three Tasty Vegetable Marinades

One of the biggest complaints people have when it comes to vegetables is that they don’t like the taste so they avoid eating them completely. However, if you’re willing to do a little preparation, you can make vegetables tasty without adding many excess calories.

Below are three of the best tasty vegetable marinades which you can use to add an extra kick to your veggies (each recipe creates enough marinade for one serving of vegetables, so if you’re eating more vegetables, simply adjust the number of ingredients):

1) Sweet Chili, Lemon & Onion Marinade: Combine 2 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 1/2 teaspoon of freshly ground black pepper, 1/2 teaspoon of coconut sugar or a few drops of liquid stevia, 1/2 teaspoon of chili powder, 1/2 teaspoon of onion powder and 1/2 teaspoon of Himalayan salt in a mixing bowl. Whisk all the ingredients well with a fork or small hand whisk until they’re fully combined and then add your vegetables to the mixing bowl and mix gently with the marinade.

2) Honey, Garlic, Ginger & Soy Sauce Marinade: Combine 1 tablespoon of extra virgin olive oil, 1 tablespoon of raw honey, 1 tablespoon of tamari ( wheat free) soy sauce, 1/2 teaspoon of freshly ground black pepper, 1/2 teaspoon of garlic powder, 1/2 teaspoon of ginger powder and 1/2 teaspoon of Himalayan salt in a mixing bowl, whisk all the ingredients well with a fork or small whisk until they’re fully combined and then add your vegetables to the mixing bowl and mix gently with the marinade.

3) Honey, Lemon & Wasabi Marinade: Combine 2 tablespoons of extra virgin olive oil, 1 tablespoon of raw honey, 1 tablespoon of lemon juice, 1 teaspoon of wasabi, 1/2 teaspoon of freshly ground black pepper and 1/2 teaspoon of Himalayan salt in a mixing bowl, whisk all the ingredients well with a fork or small hand whisk until they’re fully combined and then add your vegetables to the mixing bowl and coat them in the marinade.

Summary

Not only are low carb vegetables tasty and good for your health but they’re also essential if you want to lose weight and keep it off. The good news is that with a little planning and preparation, you can easily make them part of your daily diet without compromising on taste. So if you’re not eating vegetables on a daily basis already because you don’t find them tasty enough try giving them the marinade treatment.

Looking To Lose Weight And Reshape Your Body?

weight loss

Have you ever looked at yourself in the mirror and thought that if you could only lose weight you would physically look a little better if not a lot better than you do? If so you’re not alone in your thinking!

Our craving for fatty and sugary foods and lack of exercise is a growing concern all over the world, especially among North Americans. Statistics say our health is going down the tubes…..fast!

Health problems associated with overweight

Being overweight can lead to a number of serious health problems, including heart disease, diabetes, stroke, and some types of cancer. According to a recent study “overweight and obese individuals have the potential to decrease life expectancy by up to eight years”.

There was a time when we could indulge more because we worked hard in our physically demanding jobs, particularly heavy labor, which meant calories would be burned throughout the course of the day as we exhausted ourselves from morning to night.

This is not the case now. With many people sitting at desks all day and watching TV all evening and with kids spending more and more time surfing endlessly on social networking groups instead of spending time outdoors, things are looking bad not only for the current generation but the generations to follow.

No such thing as instant weight loss results

Unfortunately at our expense, the weight-loss industry is booming with its mass-marketing of bogus,  ineffective, instant-results, fat-loss products. People pour tens of millions of dollars into this industry thinking they will get the results advertised. But truth be told, there is no such thing as instant results nor do these diet fads truly work to help you lose weight in the long run.

Only one thing really works and that is sticking to a healthy diet and lifestyle! But that’s not anywhere near as hard as you think. It’s a case of seeing through hype and forcing yourself to accept reality as it is and to then go forward with a positive attitude and make an effort.

Related reading: 5 Top Weight Loss Lifestyle Tips

A simple healthy, properly balanced diet and some exercise can get you unbelievable results! Most people tend to quit when they don’t see results right away but it takes time for results to happen as nothing is immediate. This is where a certain amount of willpower is required, to help you stay on track. If you can stay focused on your goal to lose weight and get in shape, you will succeed.

Related reading: How to Set an Attainable Weight Loss Goal

This blog will be devoted to helping you succeed in your shed and shape weight loss efforts. Keep your eyes peeled for many more articles to come.

How to Set an Attainable Weight Loss Goal

weight loss goal

You might want to make yourself  look a more attractive, or even sexy, depending on how you see yourself in the mirror. Every day the media is constantly reminding us about the importance of physical fitness and beauty.

Let’s face it, we are initially more attracted to people who look good with a toned body who are neither obese nor stick-thin.  You may be looking for new friends, new business associates, or a new partner. Then again, you may simply be concerned about your overall health.

The quest to be healthy inside and out is the goal that many aim for. It can be as simple as burning more calories than you consume on a daily basis, yet it seems few people ever achieve the fit and trim bodies they so badly desire.

You might think that by jumping on the latest celebrity endorsed fad diet or taking slimming pills, you would lose weight fast. That is simply not true. It takes a certain amount of consistency and discipline to effectively lose weight and keep it off. Taking shortcuts is counterproductive.

Here are 7 tips on how to set attainable weight loss goals:

1.     Learn to commit. Regardless of the stresses of the day never break your regimen. Every now and then you’ll probably end up getting tempted to eat a fatty burger or pig out at the corporate buffet, but just remember to pick yourself up and get back on track. Throwing in the towel at the first obstacle will not do.

2.     Create a SMART plan. You’ve probably heard this a lot to do with business and management , but it applies to every goal-setting aspect of your life. It stands for keeping your goals Specific, Measurable, Attainable, Reachable and Time-Bound. This keeps them tangible and makes sure you’re not literally biting off more than you can chew.

3.     Determine how much you actually want to weigh. You can work this out from your BMI or you might want to go back to the weight you were when you were at your best weight. A number helps you track how many calories you need to eat on a daily basis. For a start, try to lose one or two pounds of weight per week.

4.     Turn to a healthy food plan. Fewer carbohydrates, more fiber. Less soft drinks, more pure water. These are very simple tenets of health and weight loss, but you can easily forget them when you’re surrounded by a smorgasbord of choices at the grocery store. Structure your diet according to a healthy food plan and take care of your food intake.

5.     Create a support system. Ask your best friend, a close family member or significant other to keep you on track for those times when you’re craving French fries or getting too lazy about going jogging for the day. Your partner would be most interested in keeping you trim and fit, so keep him or her close by encouraging an active regimen for both of you.

6.     Pat yourself on the back for small victories. Mustering the will to not go to your weekend barbecue shindigs takes a sheer amount of willpower. So does getting out of bed and onto the treadmill. Even if you can’t always measure you success in pounds lost or laps completed, you still need to congratulate yourself for keeping your discipline in check. It helps to strengthen your confidence as you go through withdrawal pangs and cravings. Small victories also build towards the overall goal and complete victory of seeing your desired weight on the scale. Imagine how good you’ll feel about yourself across the mirror.

7.     Take out a gym membership. If you want to take the next step and boost your weight loss efforts, go to the gym regularly and find a routine in line with your goals that works for your body. Find a trainer who can advise you about correct exercises and nutrition and who you can consult with so you waste no time in reaching your goal.

The maxim holds true: no pain, no gain. The same is true with any goal. Pay the price day in and day out, there are no shortcuts. Just hold on to how good you’ll feel inside and out a few months from now when you’ve achieved that weight loss goal!

 

Boost Your Fat Loss Efforts By Drinking Water

fat loss

When people try to lose weight, the usual focus tends to be on the sort of foods they choose to eat and the calories they contain. But, when it comes to fat loss, making sure that you drink enough water is just as important as the food you are consuming.

In this article I’m going to be discussing how drinking water can help boost your fat loss efforts and providing you with a number of effective tips for filling up on water every single day.

How Does Drinking Water Help Your Fat Loss?

1. Water Contains Zero Calories: This means you can drink as much as you like (within reason) without worrying about the effect it will have on your waistline. By drinking lots of water you’ll feel fuller and also avoid the calorie laden drinks like soda so giving your weight loss efforts a boost.

2. Water Keeps You Hydrated: Dehydration slows down your body’s fat burning processes and also has a negative effect on your metabolism which reduces the total amount of calories you burn each day. Therefore, by drinking lots of water and staying properly hydrated you can optimize the amount of calories your body burns in a day and ensure that dehydration doesn’t compromise your fat loss efforts.

4 Top Tips For Filling Up On Water Every Day

Filling up on water during the day is not really a difficult task yet many people neglect to do it. Here are four top tips for making sure that you get enough water on a daily basis to stay well hydrated:

1. Keep A Water Bottle Handy: One of the easiest ways to make sure you’re getting enough water is to keep a bottle of water with you at all times but of course you have to remember to drink it. By using a non-toxic refillable bottle you’ll have no excuse for not drinking enough as you can easily refill it. It’s best to use filtered water if you can. If you don’t like drinking plain water you can use a bottle infuser and fill it up with low carb fruit for a refreshing low calorie drink.

Related reading: 5 Healthy Fruits You Can Eat On A Low Carb Diet

2. Hot Drinks Count Too: Although it used to be said that tea and coffee acted as diuretics and could not be counted as your fluid intake that is not now thought to be so. Coffee, black tea, green tea and other hot drinks that are not loaded with sugar are good sources of water and a great way to ring the changes if you get bored with plain water. They also contain a range of health boosting nutrients.

3. Set Reminders: If you tend to forget to drink regularly another excellent way to ensure that you’re getting enough water is to set reminders on your phone at various intervals during the day. If you set eight reminders to go off during the day and then drink a glass of water, keto coffee, black tea or green tea every time the reminder goes off, you’ll easily stay hydrated.

Related reading: What Is Keto Coffee and Should You Drink It?

4. Snack On Fruit: One final way to ensure you’re getting enough water is to snack on low carb fruit. Most fruit contains over 50% water so by eating it, you’ll get a low calorie snack which satisfies your appetite, provides you with plenty of health boosting nutrients and helps to keep you hydrated.

Conclusion

Neglecting to stay well hydrated you’re not only sabotaging your weight loss efforts but you’re also putting your overall health at risk. So if you’re not currently consuming adequate amounts of water each day, take another look at the tips above, start implementing them and give your fat loss efforts a boost.

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