Lets say you’ve been at your current weight for some time now, but you wish to shed a couple pounds. You don’t need to get extreme and try the latest fad diet in order to reach your goals. If you are currently maintaining your weight, chances are you don’t actually need to make too many changes to get to your target weight. The following article has a list of different ways you can lose weight without having to change too much from your everyday life. Read on and learn some simple methods of weight loss.
The first thing you can try is to go running. When it comes down to it, no exercise will burn more calories than simply running around. Strive to go out for 30 minute jogs about 3 times a week and before long you should see that number on the scale start to drop. Just make sure you are in adequate shape to run and don’t have any joint problems as running could make those problems even worse.
If running 3 times a week will take up too much time from your busy schedule, you could try performing body-weight exercises each morning when you wake up and at night before you go to bed. Exercises as simple as sit-ups, push ups and jumping jacks can be enough to help you shed those last few pounds, and it will also give you the added benefit of supplying you with more energy throughout the day.
Another tip you could try is to tweak your diet just a bit to include healthier foods. This doesn’t have to be anything drastic. For example, you may opt for low fat versions of your favorite indulgences, or perhaps substitute your pancake breakfasts with a bowl of oatmeal instead. Any positive changes you make in your diet will translate directly into fat loss over the long term.
If you live close to work or school, consider ditching the car and picking up a bike instead. Riding to work/school each day instead of driving will burn significantly more calories which will have you reaching your target weight in no time. This is also a great way for you to get in shape and just like the body-weight exercises, it will give you ample energy throughout the day.
If you want to get a little more serious about getting in better shape, consider getting a gym membership. Gyms are great because they give you access to every form of exercise you could imagine and you are immersed in pool of health minded individuals just like you. They are also a great place to meet new people and get new fitness ideas.
None of the ideas mentioned in the article above are too drastic, and given a little time, they should all help you reach your weight loss goals. Whether you try one of the tips, or try all of them, the important thing is that you remain consistent with your weight loss efforts. You are sure to meet all your weight loss and fitness goals before long.
Very few people in this world have a body they are completely happy with. While some of us want to lose the extra weight that we believe stands between us and a wonderful, toned body, there are others who are struggling to put on. Both categories of people have to walk a metabolic tightrope – for people trying to lose weight, the challenge is to lose fat instead of their muscle mass, while for those who want to gain weight, it’s the other way round. Consuming more protein-based calories along with exercising can help a person gain more muscle mass, instead of just fat.
Cardinal Rule for Weight Gain
People who wish to gain weight have to consume more calories than they burn. They have to make changes to their diet, so that after taking into consideration their daily level of activity, they take in more than they spend, which leads to weight gain.
What are Proteins?
Proteins are made up of small molecules known as amino acids. From a nutrition point of view, amino acids are grouped into two categories, essential and non-essential. The non-essential amino acids can be made by the body, but the essential amino acids cannot be, so you have to get them through your diet. Again, based on this, proteins are grouped into two categories, complete and incomplete. Complete proteins have all essential amino acids, while incomplete proteins do not. This is a very important parameter in judging a protein’s quality. Complete proteins are considered to be of a higher quality as compared to incomplete proteins.
Commercially Available Proteins
Whey protein powder
Whey protein concentrate
Whey protein isolate
Hydrolyzed whey protein
Micellar casein protein
Soy protein concentrate
Soy protein isolate
Role of Proteins in the Body
Proteins are essential building blocks of our body. These are a part of every cell, and some tissues are made up of mostly proteins, like muscle tissue. They are important because they are part of the structures in the body, and they also play different roles in its functioning.
Role of Proteins in Weight Gain
To gain weight through increased muscle mass, it needs to be accompanied with exercises. Research has proved that consuming protein after a workout leads to faster protein synthesis in skeletal muscles. Also, if you take in more proteins than what the body requires, the excess calories are stored in the body.
Protein shakes are basically a blend of a protein powder of your choice, with fruit(s), flavor, milk or water, and other added substances, depending on how many calories you want to have through the shake. Hundreds of protein shakes can be made by combining different ingredients. For the purpose of weight gain, shakes provide you with a high-quality protein along with some fat to raise your calorie consumption.
Side Effects of Protein Shakes
Protein shakes usually have little or no side effects. However, if consumed in large amounts or as meal replacements, they can have some of these side effects:
Increased risk of kidney stones
Lactose intolerance (only with shakes having significant lactose-containing proteins)
Protein shakes are safe for those members of the general populace who are in good health. However, they shouldn’t be taken by those who have kidney disease, or any kind of kidney impairment. Also, over-consumption of protein shakes can lead to weak bones.
How to Use Protein Shakes
Protein supplements, which are the main ingredients of protein shakes, can be bought from health-food stores, shopping centers, pharmacies, or can even be bought online. The choice depends on many factors like price, taste, whether you are lactose-intolerant, and what goals you are looking to accomplish.
Some of the popular brands are Optimum Nutrition Gold Standard 100% Whey, Syntha-6, Dymatize Elite Whey Protein Isolate, N.O. Xplode, besides others. However, it is very important that you read the label of ingredients on these supplements, because many protein supplements contain caffeine, nitric oxide or other such substances that you may not know about and do not want to consume. Protein shakes should never be used to replace meals if you want to accomplish weight gain. They should be consumed in between meals. You can also replace your snacks with these shakes. This way, you will consume more calories. Having them after exercise is especially beneficial.
What to Expect
You need to follow this regimen for at least a few months, to see some results. If no results are apparent, you can increase the number of shakes you have during the day. As has been emphasized, having the shake post-workout is beneficial for muscle mass growth.
Accompanying the Diet with Workout
To build muscle mass, it is necessary to include workouts along with the consumption of protein shakes in your regimen. Strength training is the most well-known and sure way of building muscles, so it would prove beneficial in your quest to gain weight. Other exercises too can help you gain muscle mass, because at their core, all exercises essentially strengthen and build muscles.
Necessity of Protein Shakes
Some experts say that protein supplementation is not really required, and all the proteins you need, even extra amounts, can be obtained by following a proper diet that incorporates foods rich in proteins as well as all types of other nutrients. Some of the benefits of protein supplementation, at least for athletes, is indisputable. However, experts warn that high intake of proteins is not good for health, especially the effects that they have on the bones and kidneys.
Good Sources of Proteins
Some of the best proteins come from animal sources (meat, eggs, milk). These are complete proteins, and therefore provide all the required amino acids to the body. Proteins that come from plant sources are generally not complete, so you need to combine different sources to get a complete amino acid profile. However, there is one popular exception, and that is soy. It is a complete protein and is also rich in other phytonutrients.
Protein Shake Recipes
For weight gain, protein shakes are prepared by adding protein powders (available commercially in many different flavors), to water or milk, along with an assortment of other foods like fruits, dairy products, a little quantity of some healthy oils, nuts etc. Homemade shakes with natural ingredients are the best bet. Shakes made wholly from naturally-occurring foods without the addition of processed protein powders contain whole milk with some high protein-containing food such as cottage cheese. However, for gaining weight, you would have to add some protein powder to it. There are many different kinds of shakes that can be easily made at home with a few commonly available ingredients. Some easy-to-make protein shakes are:
I. Strawberry Whey Protein Shake
Add all the ingredients to a blender and run it till you get the desired consistency.
Whey protein isolate, 1 oz.
Flaxseed oil, 1 tbsp.
Vanilla extract, ½ tsp.
Water, 10 oz.
Ice cubes, 1 – 2 (optional)
II. Banana Protein Shake
Add all the ingredients to a blender and run it till you get the desired consistency.
Protein powder (whey or soy), 2 oz.
Peanut butter, 3 tbsp.
Whole milk, according to the consistency desired
III. Chocolate Protein Shake
Add all the ingredients to a blender and run it till you get the desired consistency.
Protein powder (chocolate flavor), 2 scoops
Yogurt, 2 tbsp.
Peanut butter, 1 tbsp.
Whole milk, 12 oz.
Ice cubes, 10
Caramel ice cream topping, ⅛ cup
IV. Layered Thick Shake
Are you one of those who feel satiated only after eating something? Then here is what you can do! To your protein powder, add a fruit (strawberry, banana), yogurt, and something for flavor (vanilla, chocolate). Blend each combination separately, and pour in a tall glass to create a layered ready-to-eat shake!
It is important to remember that each of us has a different body that responds to things in a different way. Comparing your results with those of others is not a good idea. Some people need to give their body time to adapt to new regimens. Setting realistic goals is therefore the best way to ensure that they are realized.
Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice.
The concept of a weight loss shake or smoothie isn’t new. Major diet companies have popularized their versions of weight loss smoothies, but you can make your own easily enough at home and for a lot less money. Indeed, they are going to be much tastier, too, with fresh, whole ingredients and more focused recipes. Are you ready for some of those smoothie recipes?
One thing you’re going to notice right away is how you can easily mix both fruits and vegetables in a tasty way. Most people know that but don’t know what vegetables and fruits go well together and for maximum weight loss. For the first smoothie recipe, bananas and spinach are going together. Would you have ever guessed? Along with the bananas and spinach, you need avocado and peanut butter. To turn those ingredients into a healthy and delicious smoothie for weight loss, you also add milk and ice cubes to the blender. That is the spinach and avocado smoothie.
You are probably still wondering what the last smoothie recipe tastes like. It is time for a more simplistic smoothie recipe and one that is a little more obvious in regards to taste and flavor. It is all about the blueberries for this smoothie, but you also need milk and flaxseed oil. The ice can be left out for this recipe.
Some of the favorites when it comes to weight loss smoothies include anything with peanut butter. The first smoothie recipe featured peanut butter, but this next recipe is iconic, a staple. However, this peanut butter and banana smoothie recipe comes with a twist, featuring two unique additional ingredients. You use the basic ingredients first, which are bananas, milk, ice and peanut butter. That is simple enough, and while there are other variations to the traditional recipe, this version calls for a little honey and some yogurt.
A weight loss smoothie is meant to be filling. The ingredients are healthy, can be low calorie or with a focus on meal replacement and they are delicious. You can pick and choose from smoothies featuring your favorite foods and combinations, but don’t be afraid to try something new like that spinach and avocado smoothie. Who knew bananas and spinach could go well together?
Some of the smoothie recipes you try might not be a hit, but filling your days with these smoothies and staying away from bad dietary habits is going to pay off. Does a banana cream pie smoothie sound delicious to you? It is obviously going to be much healthier than eating a piece of the pie itself. This way, you can have your pie, and eat it, too.
There is surely a cake replacement recipe as well. For a banana cream pie smoothie, you need bananas, Greek yogurt, honey, vanilla extract, milk, ice and graham cracker crumbs. That one may top the peanut butter and banana smoothie for best tasting. Who thought weight loss could taste so yummy?
If there is one thing everyone can learn to do in order to increase their quality of life, it’s to listen to their bodies. This includes detoxing every now and then, because it helps the body to function at its best. At some point it becomes necessary to start paying attention to the unwanted toxins and get rid of them without causing harm. Here are some tips on how to detox your body naturally while avoiding excessive measures.
About 60% of the body is made up of water and it’s probably the central lifeline in terms of nutrition. Without it there simply is no survival. By drinking enough water a person will constantly detox, because it helps organs, vessels and cells to flush toxins out.
No. 2 – Follow A Detox Diet
Detoxification shouldn’t be compared with a diet. Instead, it should be seen as something that can be added to the diet. Certain foods have natural detoxing qualities. For instance, citrus fruits give the metabolic system a boost, which in turn creates detoxing enzymes. Even some vegetables, especially the green ones, aid the digestive tract and thus the cleaning process.
When using food as a detox method, try to add them to an existing healthy diet. But there is no use in starving yourself. Rather find a good balance by listening to your body.
No. 3 – Exercise
Somehow it seems like exercise is the answer to everything. Controlling stress, boosting the immune system, building self-confidence, these are just some of the things exercise will help with.
In this case, exercise is incredibly effective for detoxing the whole body naturally. As the body goes through the motions and the blood starts to circulate, it will carry nutrients to all the necessary muscles and organs. The nutrients then replace the toxins, which are pushed out through the pores of the skin via sweat.
No. 4 – Just Breathe
It might be really hard to believe that something as simple as breathing can help to naturally detox. Just like exercise, it comes with several benefits, but it’s a very underrated focus point.
When deep breaths are taken the oxygen helps the body to absorb nutrients and vitamins better than usual, along with boosting the lymphatic system. Eventually the process leads to a healthy dose of natural detoxification.
No. 5 – Cut Down On Sugar
Just as the body needs a little bit of sugar every now and then, it’s also the source of many problems. For all those people who know they have a high sugar intake, detoxing will start the moment you cut down. Eliminating sugar for a while, or at least scaling it down dramatically, will put less strain on the pancreas for insulin production.
At the moment the market is full of quick and dangerous methods, but stick to these tips on how to detox your body naturally and you won’t have to be scared of any side-effects. For individuals who want to try more excessive detoxing products, always make sure they come from a reputable and safe developer.
If you’ve done any research on healthy eating and lifestyle changes, you’ve probably heard at least one person preach about the benefits of a detox. According to Mindbodygreen, eating unhealthy food, dealing with stress and smoking can build up toxins in your body. A detox, in theory, helps your body eliminate some of these toxins and can aid in weight loss.
While Berkeley Wellness says that your body is already designed to eliminate toxins on its own, and there is no scientific evidence to support the detox concept, proponents of detoxing swear that some of these recipes can aid in the process.
If you are considering a detox — or want to jump-start your weight-loss diet
1. Cucumber lemon detox water
The antiseptic properties in the lemon combined with anti-inflammatory properties in the cucumber may help your body get rid of toxins.
Simply add sliced cucumber, a sliced lemon and mint leaves to a pitcher of water. Allow it to sit overnight. You’ll get hydrated and enjoy some detox benefits while you’re at it.
2. Detox water with apple and cinnamon
This simple recipe is tasty and has fewer than 10 calories, plus it counts toward your daily goal for water consumption. This recipe is said to help increase your energy and slim down the waist.
Simply add a large, thinly sliced apple and a stick of cinnamon to a pitcher of water, let it set for a few hours and enjoy.
3. Fat flush drink
This drink was made popular by Dr. Oz and is touted to help your body ditch extra toxins, increase energy, provide hydration and help you lose weight.
In a large pitcher of water, slice up one grapefruit, one tangerine, one cucumber and 20 peppermint leaves. Let this mixture sit overnight. Drink one glass before each meal.
4. Green tea detox
Many health experts have touted the health benefits of green tea, including antioxidant and anti-inflammatory properties.
This recipe by SkinnyMom combines green tea, lemon, honey, strawberries and cucumbers for a flavorful detox. Brew the tea per your usual routine, then chill for about five minutes. Add your fruit, cucumber and honey. Enjoy at least once per day for maximum benefits.
5. Stress-relieving detox drink
Want to take away a little stress while you hydrate and detox? This triple threat may help you do just that.
The active ingredient in this recipe, apple cider vinegar, is purported to reduce the risk of diabetes, aid in weight loss, soothe tummy troubles and aid in digestion, according to Mamavation. The fruit offers health benefits and helps disguise the vinegar’s strong flavor.
6. Raspberry lime smoothie
Try this recipe from Blender Babes. This recipe is also part of Dr Oz’s collection of detox smoothies.
You’ll need 1 cup of water, 1 cup raspberries, 1/4 cup spinach, 1 banana, 1 tablespoon of almond butter, 1 tablespoon of flax seeds, 2 teaspoons of lemon juice and ice.
Combine all of your ingredients in a blender. This smoothie has a lot of fiber and is a great option for breakfast.
Armpit hair is an annoying thins, especially for women. Thus, they all trying to get rid of them.
There is a natural method composed of 2 ingredients that can help in removing armpit hairs in just 2 minutes. These two ingredients are sugar and lemon. Women in Asia have been using this amazing method for centuries.
Mix 1 tsp of sugar and 2 tsp of lemon juice, and make a paste. Apply it on the armpits, and let it act for couple of minutes. Finally, clean it with a towel. Repeat the procedure 2 times a week. With each treatment the hairs will become less visible.
This diet is based on the lemons and in determined mode it makes detoxification of the body, and what’s the best thing about it, is that in 14 days you can lose 20 pounds.
This diet is very simple.
Every morning before breakfast drink lemon juice and water as it is described bellow:
Day # 1– take one lemon, squeeze the juice out of it and add it to one cup of distilled water. Drink this solution. Day # 2– combine two cups of pure water with lemon juice made from two lemons, and add one 4th teaspoon of raw and organic honey to the solution and drink it.
Day # 3– take three lemons, squeeze the juice from them and combine it with three cups of pure water. Add one fourth teaspoon of honey to it and drink.
Day # 4– take the juice out of four lemons and mix it with 4 cups of distilled water. Add ¼ teaspoon of honey to it and drink.
Day # 5– combine five cups of distilled water with lemon juice obtained from 5 lemons, including ¼ teaspoon of honey.
Day # 6– take 6 lemons, squeeze the juice from them, and add it into 6 cups of plain water. Add ¼ teaspoon of honey to the mix and drink it.
Day # 7– on the seventh day, this drink should be consumed during the whole day, not just in the early morning on an empty stomach. Squeeze the juice out of 3 lemons then add it to 10 cups of distilled water, adding a tablespoon of honey
Day # 8– combine the juice from 6 lemons with 6 cups of distilled water, including half a teaspoon of honey, and drink this mix in the morning on an empty stomach.
Day # 9– take 5 cups of distilled water, and add the juice of 5 lemons into it. In the end, add half a teaspoon of honey.
Day # 10– combine four cups of plain water with the juice of 4 lemons, including half a teaspoon of honey to the solution.
Day # 11– take 3 lemons, squeeze the juice from them, and mix it with 3 cups of distilled water, adding half a teaspoon of honey.
Day # 12– take the juice from 2 lemons and mix it with 2 cups of distilled water. In the end, add half a teaspoon of honey to the mix.
Day # 13– combine a cup of distilled water with the juice of 1 lemon, adding half a teaspoon of honey to it.
Day # 14– on the last day, you should consume this mix during the whole day. Combine 3 cups of distilled water with lemon juice gotten by squeezing 3 lemons, mixed with 1 tablespoon of honey, and consume this mix.
It is recommended that you consume this mix all at once, but if you are not able to do so, drink as much as you can in the morning, leaving the rest for later. One hour prior to having your next meal, finish your mix.
As we already discussed, this homemade remedy is not just fantastic for losing the additional pounds, however it is also extremely effective when it comes to cleansing the body. Nonetheless, if you experience some gastrointestinal issue, we advise you to not consume this treatment.
Cancer, the deadliest disease nowadays, is a constant threat to all of us. Yet, you probably have already heard about the fact that cancer cells cannot thrive in the alkaline environment. Therefore, the alkaline water we are recommending today is a real natural miracle!
The scale of pH (potential hydrogen) values starts with zero and ends with 14, so 7 is the neutral middle. Substances with values lower than 7 are acidic, while anything above 7 is alkaline.
The tap water we drink contains hormones, chlorine, antibiotics, and various metals, which end up in the system soon after you consume it. This water weakens the immune system and leads to various illnesses.
When the body is acidic, the individual often experiences digestion issues, weight gain, fatigue, low energy levels, and other side- effects.
Yet, if you consume pure water, and consume fresh, organic vegetables, you will maintain a healthy alkaline- acidic balance in the system, and thus all these symptoms will be avoided.
It has been known for centuries that our pH levels in the body are determined by the foods we consume.
Here is how to prepare this alkaline water which is highly recommended by a famous retired pharmacy chief: Ingredients:
• 1/4 of a ginger root
• 1/2 a cup of mint leaves
• 1 lemon
• 1/2 a cucumber
Peel the ginger, and then slice it up. Cut all the ingredients in slices and mix them. Pour some water. You can keep adding water to the same ingredients up to 3 days.
You should drink this water every morning on a daily basis. All the ingredients in the water offer numerous health benefits and have potent antibacterial and disinfectant qualities.
Lemon, being the most potent cancer-fighter among them all, contains even 22 anti-cancer properties, and alkalizes the body!
In this article, we are going to present you this simple but very effective face mask which is a masterpiece of nature, each of the elements that compose it are loaded with benefits for your body, especially for the face.
With this mask you can eliminate everything that makes your face look ugly and sloppy, it will allow you to clean, rejuvenate and refresh your face without the need to spend large sums of money.
This mixture is completely safe for use and for its preparation you will need cheap ingredients. This is definitely the best homemade face mask I have used and made.
The main base of this mask is apple cider vinegar and baking soda, both elements you surely have at home because its use is very common in the kitchen. But surely you did not know that they are magnificent to treat the skin.
Sodium bicarbonate (baking soda)
1 teaspoon apple cider vinegar
½ glass water
In half a glass of water you must dilute 1 teaspoon of apple cider vinegar. In a separate container place a little baking soda and then slowly add the vinegar and water mixture. Squeeze half a lemon over the preparation and finally add the honey. Stir for a few minutes, until a consistent and homogeneous mixture is obtained.
How to use:
Before applying this mask you must wash the face very well, this will openyour pores and remove all the remnants of makeup you can have, then dry very well with a clean and soft cloth.
Once you have done this, you can apply the maskcarefully, you should let it act for about 5 to 10 minutes. Finally, remove the mask with plenty of warm water, and you can finish with a little cold water so you will close your pores.
By doing this you will see that your skin will glow and look much healthier than before.
There are many people that are struggling with the problem of yellowish teeth, and feel uncomfortable every time they smile. Are you one of them? Regular cleaning and brushing is not enough to avoid the problem of stains on the teeth, and even though the whitening strips can be effective, they also cause painful sensitivity of the gums and teeth.
Therefore here we are going to recommend you a simple and natural way to whiten your teeth in several shades, without damaging them with harsh chemicals such as those usually found in products for teeth whitening.
There are Four Steps To Do This Procedure at Home
1. In a cup mix half teaspoon of salt and one tablespoon of baking soda. Use warm water to wet the toothbrush and dip the toothbrush into the mixture. After that scrub your teeth for around five minutes and just spit.
2. In a bowl mix one full cup of hydrogen peroxide with half a cup of warm water. Wash off your mouth using this mixture. Do it for one minute and then spit. After that, wash off with cold water you shall only need a half cup.
3. Use a dental pick to rub the yellow tartar. However, bear in mind not to scrape the gums because it might lead to irritation and damage.
4. Use antiseptic mouthwash to rinse your mouth. You can do this every second day.
Additional Advice for Better Smile
Floss your teeth on a regular basis.
Before going to bed, use orange peel to rub your teeth and do not wash it off. The orange peel acts as a bacteria fighter.
The consumption of spicy food stimulates the salivary glands. This is a natural way of how your mouth gets cleaned by saliva.
Use a soft brush to brush your teeth. Do it with vertical movements, thus being careful with the space between your gums and teeth.
Foods for Better and Improved Smile
The Swiss cheese and cheddar can actually help to neutralize the acids that create the plaque. That happens if you eat the cheese before meals.
In aged cheese, there is an ingredient that actually works as a barrier agent.
Strawberries and Tomatoes
The ingredients mentioned above are rich in vitamin C, and that is why they are great for your oral health. Use these fruits and put them on your teeth and let it stay for around 5 minutes.
This will make the build up tartar to soften.
After that, wash off your mouth with baking soda and warm water. Also, you can use other foods that have a high amount of vitamin C such as bell peppers, papaya, berries, orange, lemons and also lime.