Tuesday 29 January 2013
How To Diet - 5 Smart Diet Tips To Cut Calories And Lose Weight While You Sleep!
We all know that when it comes down to it, there are two ways to lose weight – burn more calories or eat less of them. It sounds simple, right? So why is it so difficult to lose weight? Well, with my top 5 simple smart diet tips to cut calories there are no more excuses... follow these and you'll soon be on track to diet success and your perfect weight.
1 Snack Smart
Snack smart means opting for low fat, low calorie snacks like cereal and milk, crackers and breads, popcorn, rice cakes, wholegrain cereal bars, veggie sticks, dried, tinned or fresh fruit and low fat yoghurts. Smart snacking though is really about planning what you eat between meals. Don't leave it to chance and end up having whatever is in the nearest vending machine – when you're going out for the day or when you're at work, make sure you bring your own healthy snacks with you! And make sure your fridge and larder are always well stocked with healthy snacks - it may sound obvious, but if you don't buy those crisps and sweets, you can't eat them!
2 Cook Smart
You don't have to say goodbye to all your favourite foods - just cook them in a different way! It can make a huge difference to the calories. So cut back on fried foods and use the minimum of oil when you griddle, sauté or stir-fry. (Use olive oil if you can, it's better for your heart and all oils have the same amount of calories!) Cook your food in the oven instead of in fat! Grilling is great for meat and fish, while boiling and steaming are best for vegetables, when you are looking for low fat ways to cook.
3 Smart Plates
Are you a member of the clean plate club? Well, this is one membership you definitely don't need, especially when you are having takeaways or eating out. Learn to stop eating when you are full and leave what you don't need. You don't have to waste half your meal - doggie bags are a simple way to enjoy two decent sized meals instead of one oversize portion – and takeaways can be taken home and half put in the fridge. At home, it's the same – if you need to, practice leaving a little food at every meal.
4 Smarter Starters
Starters can be your best friend! Begin each meal with a large salad or a bowl of veggie-packed soup to fill you up and prevent over-eating. And try eating one of these before you go out too, especially if you're off to one of those social events full of those tiny but calorie heavy canapés, which it's so easy to eat just one more…and another…! If you're eating out, try having 2 starters instead of a starter and a main course.
5 Be a Smartie Foodie
Learn as much as you can about foods and their calorie, sugar and salt levels. Start reading food labels – you'll be amazed what you'll discover – and quite how many calories there are in some foods. It's easy to get caught out by clever marketing. Read articles on food and nutrition in the newspapers, magazines, books – and on the net. Make sure you have the right nutritional balance in your diet for healthy weight loss - you can't lose weight successfully and safely without knowing the essential key principles of nutrition.
Summary
We all want to find easy ways to lose weight – and the best way is to find those smart tricks and diet tips which make sure you stay on track for diet success! Without trying! Include these simple diet tips and easy ways to lose weight and you'll hardly even notice you're on a diet. But your body certainly will – you'll soon be on your way to healthy weight loss and your perfect weight forever. You'll even find your friends will be asking you how you do it - you'll be able to give them these tips on how to lose weight and how to diet
About the Author
Sophie James is a leading UK expert on weight loss, fitness and healthy nutrition. If you'd like to know more about healthy weight loss and how to achieve your perfect weight forever, then please visit www.expertsecrets4weightloss.com where you can access lots of free info, follow her blog and download a free chapter of her new ebook Lose Weight While You Sleep!Sophie James is a leading UK expert on weight loss, fitness and healthy nutrition. If you'd like to know more about healthy weight loss and how to achieve your perfect weight forever, then please visit www.expertsecrets4weightloss.com where you can access lots of free info, follow her blog and download a free chapter of her new ebook Lose Weight While You Sleep!
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Wednesday 20 June 2012
The Best Ways to Get Rid of Cellulite
You don’t have to spend outrageous amounts of money on surgery or other drastic procedures to learn how to get rid of cellulite. There are at home remedies that can help you dissolve the excess fat and restore your skins natural beauty. The following measures will give you and idea of how to get rid of cellulite with at home remedies.
Cellulite Body Wrap
You don’t have to go to a spa or salon to get a cellulite body wrap. Both professional and homemade cellulite body wraps can improve the appearance of cellulite. Cellulite body wraps use a mixture of minerals and herbs that stimulate the fat cells to release the fat; they absorb toxins from the skin and reduce swelling. You can utilize herbs such as kelp or algae, which stimulate the fat burning process in the cells.
Skin Care
Skin care is very important for learning how to get rid of cellulite. You should cleanse your skin using your wash cloth or loufah to massage the area where cellulite exists. Use a circular motion at first and then a brushing motion upwards towards the heart. This will improve circulation and help remove toxins and metabolic waste out of the tissues and spaces around the cellulite.
Exercises to get rid of Cellulite
Exercise is consequential in order for you to get rid of your cellulite. You should combine cardiovascular exercise – walking, jogging, swimming, aerobics – and strength training – weight lifting and machines. You should also customize your exercise program to target the areas that have the most cellulite. If you are having the most problems with your thighs then do exercises that are designed for the thighs. These could be leg lefts or side leg lifts. In addition, there is exercise equipment exclusively made for thighs.
If you want to focus on your backside then do cellulite exercises that target the area, such as lunges or squats. Also, to increase the efficiency of your exercises, begin adding weights to your ankles or holding weights at your side –start with light weights and then build up.
Cellulite and Coffee
Many experts have recommended using caffeinated coffee grounds as a scrub for cellulite prone areas. The grounds produce an exfoliate action, as the caffeine absorbs into the skin and stimulates the fat cells to release their contents. You can apply warm coffee grounds to the targeted area and wrap with plastic wrap for 10 minutes or mix the grounds with hand cream and apply, massaging the area for at least sixty seconds. Many cellulite creams on the market also utilize caffeine and other cellulite-fighting ingredients. After you are done rinse the grounds off in the shower.
Anti Cellulite Diet
In order to learn how to get rid of cellulite, you must reduce your body fat. An anti cellulite diet consists of more fruits, vegetables and whole grains. Stop eating processed foods high in saturated fats and trans fatty acids. Start to grill foods instead of frying them, drink plenty of fresh water every day, avoid the sweets, replace your coffee or tea with herbal teas and stop drinking soda. An anti cellulite diet will also help you feel healthier and promote weight loss.
Cellulite Body Wrap
You don’t have to go to a spa or salon to get a cellulite body wrap. Both professional and homemade cellulite body wraps can improve the appearance of cellulite. Cellulite body wraps use a mixture of minerals and herbs that stimulate the fat cells to release the fat; they absorb toxins from the skin and reduce swelling. You can utilize herbs such as kelp or algae, which stimulate the fat burning process in the cells.
Skin Care
Skin care is very important for learning how to get rid of cellulite. You should cleanse your skin using your wash cloth or loufah to massage the area where cellulite exists. Use a circular motion at first and then a brushing motion upwards towards the heart. This will improve circulation and help remove toxins and metabolic waste out of the tissues and spaces around the cellulite.
Exercises to get rid of Cellulite
Exercise is consequential in order for you to get rid of your cellulite. You should combine cardiovascular exercise – walking, jogging, swimming, aerobics – and strength training – weight lifting and machines. You should also customize your exercise program to target the areas that have the most cellulite. If you are having the most problems with your thighs then do exercises that are designed for the thighs. These could be leg lefts or side leg lifts. In addition, there is exercise equipment exclusively made for thighs.
If you want to focus on your backside then do cellulite exercises that target the area, such as lunges or squats. Also, to increase the efficiency of your exercises, begin adding weights to your ankles or holding weights at your side –start with light weights and then build up.
Cellulite and Coffee
Many experts have recommended using caffeinated coffee grounds as a scrub for cellulite prone areas. The grounds produce an exfoliate action, as the caffeine absorbs into the skin and stimulates the fat cells to release their contents. You can apply warm coffee grounds to the targeted area and wrap with plastic wrap for 10 minutes or mix the grounds with hand cream and apply, massaging the area for at least sixty seconds. Many cellulite creams on the market also utilize caffeine and other cellulite-fighting ingredients. After you are done rinse the grounds off in the shower.
Anti Cellulite Diet
In order to learn how to get rid of cellulite, you must reduce your body fat. An anti cellulite diet consists of more fruits, vegetables and whole grains. Stop eating processed foods high in saturated fats and trans fatty acids. Start to grill foods instead of frying them, drink plenty of fresh water every day, avoid the sweets, replace your coffee or tea with herbal teas and stop drinking soda. An anti cellulite diet will also help you feel healthier and promote weight loss.
10 Steps to Help you Detox
It's summer time and produce is fresh and easy! What better time to stock up on nutrients after a cold winter with the beautiful array of fruits and veggies that flourish at this time of year.
Here are 10 amazingly vitamin rich foods to include in your diet to ensure that you never run the risk of deficiencies, not to mention helping out your brain, heart, vision, joints and just about everything else by consuming them....
#1 - Dark Leafy Greens
Dark green is the key with examples of amazingly vitamin rich, leafy vegetables including spinach, mustard greens, beetroot greens, turnip greens and kale as just a few. Adding these to a salad will give you high amounts of vitamins, minerals, phytochemicals, and carotenoids. Mustard greens themselves have an incredible array with vitamin A, C, E, and B6, folate, dietary fibre, tryptophan (no this is not the radioactive rock that can kill Superman!), manganese, calcium, potassium, phosphorus, magnesium, iron and copper all being found in this green.
#2 - Asparagus
These fleshy spears are extremely high in vitamin K and folate and is also high in protein for a vegetable. It is also a superior source of vitamins C, A, B1, B2 and B6. It's high in essential minerals as well including copper, phosphorous, potassium, iron, manganese and magnesium. Plus, asparagus is also a natural diuretic that provides benefits for the heart and also prevent birth defects (thanks to folates ability to protect against spina bifida!)
#3 - Blueberries
The blueberry is one of the healthiest fruits in the world. It has incredible amounts of vitamins C and E, calcium, magnesium, potassium, manganese, dietary fibre and riboflavin. Because of its dark blue/red flesh, it contains some of the most potent antioxidants around. The phytonutrients contained in this amazing berry help to destroy free radicals that damage the body's tissues. They can help prevent heart disease, cancer, dementia, ulcers, varicose veins, cataracts and glaucoma. Blueberries also have anti-inflammatory abilities that can also protect brain cells from damage.
#4 - Other Berries
Berries are abundant in summer so consider having a berry fruit salad first thing in the morning or for a mid day snack. Cranberries are proven natural healers of the urinary tract (number one in fighting UT infections!) and as a digestive aid. They have incredible amounts of vitamin B2 alongside a few other B vitamins. They also host high levels of fibre, vitamin C, iron, manganese and copper. The raspberry is rich in tannins, elagic acid and flavonoids. With potent antioxidants and antimicrobials, research has suggested that the mighty raspberry can even help fight cancer. They are high in fibre, vitamin C, B2, B3, B5, B6, folate, manganese and impact minimally on blood sugar levels. Strawberries are well known for their phenols, which have powerful antioxidant and anti-inflammatory qualities. Jam-packed with more than 12 essential minerals and vitamins, strawberries are very high in vitamin C and K and in dietary fibre.
#5 - Rock Melon
Although this beautiful melon peaks in summer, it is often available all year round. It offers an excellent supply of beta-carotene, potassium, and vitamin C. One cup of rock melon has under 60 calories, but is already well above the recommended daily intake of vitamin A. The orange flesh of the rock melon boasts vitamins B1, B3, B5, B6, folate and great source of dietary fibre. The B vitamins combine to make a great energy producer for the body, helping to control carbs and blood glucose levels through processing the carbohydrates and slowing digestion with its fibre content.
#6 - Spelt Grain
Just two ounces of this ancient whole grain contains more than your daily requirement of vitamin B2. Though largely unknown to many, spelt can be found in cereals, crackers, breads and baked goods. Your local health food store will have it in the form of grain, flakes or flour. It has a wide range of nutrients for a whole grain including an excellent source of niacin, thiamine, manganese and tryptophan. It also packs a decent amount of fibre, zinc, copper, protein and iron.
#7 - Broccoli
Broccoli is a nutritional wonder. The exceptional nutritional value of broccoli is most visibly seen in its vitamin K levels. It is also very high in vitamin A, folate and dietary fibre not to mention protein, thiamine, riboflavin, calcium, iron, magnesium, phosphorus and potassium. This is a vegetable not to be missed! Who said Mum was an idiot?
#8 - Lentils
Lentils can provide an upward of 80% of your daily value of iron in one cup! The same amount of this amazing food contains 230 calories and hardly any fat. Whilst its iron levels will boost the body's energy and help prevent anaemia, its fibre content will stabilize your blood glucose levels and also net you four B vitamins, seven other essential minerals and a heaping amount of protein. All of the mighty lentil's nutrients can be found in high levels. As a note of interest: the history of lentils dates back 8,000 years! Found in archaeological sights in the Middle East, it is possible that lentils could be one of the first foods ever cultivated.
#9 - Black Beans
Also known as Mexican or Spanish black beans, they have a phenomenal source of molybdenum, a trace mineral that detoxifies sulfites in your body. Black beans (like most beans) are good for your heart, and contain an excellent source of dietary fibre, folic acid, magnesium, and polyphenols that bring down cholesterol levels. They are also high in vitamin B1, tryptophan, phosphorus, iron, manganese and potassium. Each cup of black beans carries 15g of protein too!
#10 - Brussel Sprouts
Although a tough vegetable to get any child to consider (or adult often for that matter), the active constituents of Brussel sprouts are cancer fighters, great for skin, boosts the immune system and ensures the colon stays healthy. Best boiled or steamed, they contain gigantic amounts of vitamin K as well as high levels of vitamins C, A, B6 and B1, and fibre on top of a good amount of 14 other major minerals and vitamins.
Here are 10 amazingly vitamin rich foods to include in your diet to ensure that you never run the risk of deficiencies, not to mention helping out your brain, heart, vision, joints and just about everything else by consuming them....
#1 - Dark Leafy Greens
Dark green is the key with examples of amazingly vitamin rich, leafy vegetables including spinach, mustard greens, beetroot greens, turnip greens and kale as just a few. Adding these to a salad will give you high amounts of vitamins, minerals, phytochemicals, and carotenoids. Mustard greens themselves have an incredible array with vitamin A, C, E, and B6, folate, dietary fibre, tryptophan (no this is not the radioactive rock that can kill Superman!), manganese, calcium, potassium, phosphorus, magnesium, iron and copper all being found in this green.
#2 - Asparagus
These fleshy spears are extremely high in vitamin K and folate and is also high in protein for a vegetable. It is also a superior source of vitamins C, A, B1, B2 and B6. It's high in essential minerals as well including copper, phosphorous, potassium, iron, manganese and magnesium. Plus, asparagus is also a natural diuretic that provides benefits for the heart and also prevent birth defects (thanks to folates ability to protect against spina bifida!)
#3 - Blueberries
The blueberry is one of the healthiest fruits in the world. It has incredible amounts of vitamins C and E, calcium, magnesium, potassium, manganese, dietary fibre and riboflavin. Because of its dark blue/red flesh, it contains some of the most potent antioxidants around. The phytonutrients contained in this amazing berry help to destroy free radicals that damage the body's tissues. They can help prevent heart disease, cancer, dementia, ulcers, varicose veins, cataracts and glaucoma. Blueberries also have anti-inflammatory abilities that can also protect brain cells from damage.
#4 - Other Berries
Berries are abundant in summer so consider having a berry fruit salad first thing in the morning or for a mid day snack. Cranberries are proven natural healers of the urinary tract (number one in fighting UT infections!) and as a digestive aid. They have incredible amounts of vitamin B2 alongside a few other B vitamins. They also host high levels of fibre, vitamin C, iron, manganese and copper. The raspberry is rich in tannins, elagic acid and flavonoids. With potent antioxidants and antimicrobials, research has suggested that the mighty raspberry can even help fight cancer. They are high in fibre, vitamin C, B2, B3, B5, B6, folate, manganese and impact minimally on blood sugar levels. Strawberries are well known for their phenols, which have powerful antioxidant and anti-inflammatory qualities. Jam-packed with more than 12 essential minerals and vitamins, strawberries are very high in vitamin C and K and in dietary fibre.
#5 - Rock Melon
Although this beautiful melon peaks in summer, it is often available all year round. It offers an excellent supply of beta-carotene, potassium, and vitamin C. One cup of rock melon has under 60 calories, but is already well above the recommended daily intake of vitamin A. The orange flesh of the rock melon boasts vitamins B1, B3, B5, B6, folate and great source of dietary fibre. The B vitamins combine to make a great energy producer for the body, helping to control carbs and blood glucose levels through processing the carbohydrates and slowing digestion with its fibre content.
#6 - Spelt Grain
Just two ounces of this ancient whole grain contains more than your daily requirement of vitamin B2. Though largely unknown to many, spelt can be found in cereals, crackers, breads and baked goods. Your local health food store will have it in the form of grain, flakes or flour. It has a wide range of nutrients for a whole grain including an excellent source of niacin, thiamine, manganese and tryptophan. It also packs a decent amount of fibre, zinc, copper, protein and iron.
#7 - Broccoli
Broccoli is a nutritional wonder. The exceptional nutritional value of broccoli is most visibly seen in its vitamin K levels. It is also very high in vitamin A, folate and dietary fibre not to mention protein, thiamine, riboflavin, calcium, iron, magnesium, phosphorus and potassium. This is a vegetable not to be missed! Who said Mum was an idiot?
#8 - Lentils
Lentils can provide an upward of 80% of your daily value of iron in one cup! The same amount of this amazing food contains 230 calories and hardly any fat. Whilst its iron levels will boost the body's energy and help prevent anaemia, its fibre content will stabilize your blood glucose levels and also net you four B vitamins, seven other essential minerals and a heaping amount of protein. All of the mighty lentil's nutrients can be found in high levels. As a note of interest: the history of lentils dates back 8,000 years! Found in archaeological sights in the Middle East, it is possible that lentils could be one of the first foods ever cultivated.
#9 - Black Beans
Also known as Mexican or Spanish black beans, they have a phenomenal source of molybdenum, a trace mineral that detoxifies sulfites in your body. Black beans (like most beans) are good for your heart, and contain an excellent source of dietary fibre, folic acid, magnesium, and polyphenols that bring down cholesterol levels. They are also high in vitamin B1, tryptophan, phosphorus, iron, manganese and potassium. Each cup of black beans carries 15g of protein too!
#10 - Brussel Sprouts
Although a tough vegetable to get any child to consider (or adult often for that matter), the active constituents of Brussel sprouts are cancer fighters, great for skin, boosts the immune system and ensures the colon stays healthy. Best boiled or steamed, they contain gigantic amounts of vitamin K as well as high levels of vitamins C, A, B6 and B1, and fibre on top of a good amount of 14 other major minerals and vitamins.
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