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Comprehensive Weight Loss Plan Tips

Maintaining a healthy weight can be tough, especially during this time of buffets and giant-portion-sized meals. A lot of people, who have tried and failed with their weight loss plans, don’t believe diets work for them. They are probably right in a sense. Traditional diets don’t work in the long term. There’s a need to have a weight loss plan that incorporates a diet plan as well as a good exercise routine. It is one way to avoid the common dieting drawbacks and get a more lasting weight loss success

In order to control your weight, you just need to do some balancing in your life. If you consume a lot of calories than you burn, then, you will gain weight. If you eat fewer calories than, the amount you burn then you reduce weight

Around 3,500 calories is equivalent to a pound of fat. A comprehensive weight loss plan calls for a low-calorie, low-fat diet. Decreasing the consumption of calories by 500 from the daily diet will allow a person to lose one pound per week. It looks simple on paper but hard to implement in the daily lives.

Most people make the mistake of going into extreme diets that will leave them starving and cranky. They also make unhealthy lifestyle choices that go against their dieting efforts. The good news is that there’s a better way to lose weight without having to feel miserable. A comprehensive weight loss plan will allow you to make the right choices each day and develop new eating habits. A healthy lifestyle will let you win the battle of the bulge.

There is no single solution that will work for everyone. A weight loss plan must be made specifically for the person. It involves a lifestyle change and not just a short term, crash diet. You must be committed to make permanent changes in food choices and lifestyle in order to keep the weight from coming back.

When trying to lose weight, it is best to lose a pound or two a week to maintain a healthy weight loss. When the weight loss is too fast, the mind and body will suffer. The person will be sluggish, sick and drained the whole day. Fast weight loss involves losing muscles and water instead of fat.

 

Diet Plan

For a low-calorie, low-fat diet plan, you don’t need to starve yourself. You can fill yourself up as long as you choose the right foods. The secret to a healthy weight loss program is fibre. High fibre foods take a longer time to digest that makes them more filling. Some examples of high fibre foods include fruits, vegetables, beans, and whole grains.

A comprehensive weight loss plan involves enjoying lots of vegetables and fruits. They are generally safer to eat as many as you like. There’s no need to count calories or measure the portions. They have high fibre and water content that will make it hard for you to overeat. You’ll be full before you go over your required calorie count.

Vegetables should be eaten steamed or raw. They should not be breaded or fried. You can dress them with spices and herbs for flavour. You can add cheese and nuts to salads. You should use low-fat salad dressings, such as vinaigrette made of olive oil. From breakfast, pour less cereal to make room for strawberries, sliced bananas, or blueberries.

Workout Routine

A comprehensive weight loss plan should also incorporate a simple workout routine. Exercise is one of the important elements of the diet plan. It not only burns calories but also improve the body’s resting metabolism. Studies suggested that three ten-minute exercises a day are as good as one thirty minute workout session.

You don’t need to go to the gym in order to go your workouts. Some of the best fat burning exercises that should be part of your routine include burpees, jumping lunges, jack-knife crunches, push ups, side planks with leg raises, jumping jacks and lateral jumps to name a few.

The workout routine of the weight loss plan must engage multiple muscle groups at the same time. This is vital especially if you don’t have a lot of spare time for exercise each day. High-intensity interval training workouts are seen to be effective in losing weight.

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Lose weight in time for the summer holidays

With summer just round the corner the pressure is well and truly on to look in great shape for the beach. A healthy diet doesn’t have to be starving or depriving yourself from delicious foods. It is all about making the right choices at the right times.

Below you will find a selection of fat burning super food ingredients and tips to help lose the extra pounds with minimal effort.

Calcium – Growing evidence suggests that a calcium rich diet allows us to burn more calories and help the body get rid of fat. Calcium binds with bile acids and increases the amount of fat we excrete through the bowel – so instead of storing it we lose it. Foods rich in calcium include cheese, milk, broccoli, rhubarb and salmon. Full fat milk and cheese should be avoided, low fat alternatives should be consumed instead.

Omega 3 – Found in the likes of oily fish, kidney beans, chickpeas, garden peas, avocado and walnuts, studies suggest Omega 3 fatty acids are one of the great secrets to permanent fat loss. They help maintain healthy blood sugar levels, inhibit the storage of calories as fat, encourage glucose to be stored in muscle cells instead of fat cells and increase thermogenesis – the production of heat by cells within the body causing fat to be used as fuel and calories burned.

Astaxanthin – A carotenoid that gives salmon, prawns, langoustine, rainbow trout and lobster their pink colour has been shown to increase the usage of fat as an energy source and accelerate fat burning during exercise.

 

The rules:

  Eat only fruit until 11.30am – it’s easier to digest if eaten on its own. A poor digestive process will severely affect any weight loss efforts.

  Have a bowl of soup at lunchtime, and a plate of salad too.

  Avoid the starchy carbs allowed in the diet after 6pm unless you exercise in the evening (sweet potatoes, beans, lentils, couscous, brown rice, quinoa).

  Have plenty of vegetables or a big salad with every meal.

  Eat small meals often to keep fat burning going all day and avoid energy dips and cravings.

  Avoid white rice, bread and pasta as they give only short-lived energy, provide few nutrients and don’t fill you up for long.

  Get 30 minutes of physical activity every day, ideally on an empty stomach first thing in the morning when you burn fat more efficiently for as long as eight hours afterwards.

  Drink water every two to three hours – every chemical reaction in the body from extracting nutrients from food to encouraging fat burning needs water to get a result.

  Use one of our supplements to help with motivation and speed up results.

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WBP: Steps to a Healthy 2014 – Start Today!

Explore our top tips and achieve the body you’ve always wanted! Read more…

STEP  1   

Take your time and eat slowly. Check your watch. Start eating. When you’re done, check your watch again. How long did it take? Your goal is at least 15 to 20 minutes per meal. You need that long in order to let your body tell your brain that you’re full. Spend time enjoying what you’re eating. You’ll enjoy food more, and get lean too.

 

STEP  2 

Eat yourself till “80% full”. It means you eat until you’re just satisfied. Don’t get hung up on exactly what “80% full” is, shoot for the general idea and feel satisfied with your meal. Remember: eat slow and be patience. But once you get the hang of learning your physical cues, this one will be a breeze and trust us it WORKS!

 

STEP  3

Eat and Drink Healthy. Water has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves. Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. Try replacing these with vegetables. The complex carbs from vegetables are digested more slowly, so you remain full for longer. Eat salmon every other lunch. It is packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.

 

Step  4

Shrink your portions! A portion of food on a smaller plate appears relatively large so you will end up putting less of it on. Studies have shown that changing from a 10” plate to an 8” causes people to eat on average 20% less. Try switching your plate sizes and see if it works for you. Don’t pile your plate up high and remember to eat SLOWLY. Taking time to eat your food will encourage you to enjoy each meal.

 

STEP  5  

Make One Food Sacrifice. Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab.

 

STEP  6    

A small change can make a big difference! We have heard it countless times but little changes to your daily routine truly can make a huge difference to the way you look and feel. If you take the bus to work, get off one stop earlier than usual then walk the rest of the way. Or if you are presented with the option of taking the stairs or the escalator, go for the stairs. Same goes to eating healthy, try to use skimmed or semi skimmed milk rather than full fat, grilled food rather than fried, etc.

 

STEP  7    

Get some Zzzz! Sleep helps your recovery ability and how your body responds to nutrients, exercise, and stress. The more sleep you get, the leaner you are. At least 1-2 hours before bed, turn off the TV, computer, and cell phone. Prepare yourself for sleep and get into the forty-wink mindset. Try to sleep at regular times. Studies have shown that an erratic sleep routine leads to weight gain.

 

STEP  8    

You can get great results with about 3 hours of exercise per week. Make those hours count. We suggest:

1. Do cardio 30 Minutes a day for at least 5 days a week. Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, such as rowing or spinning. The best way to get maximum benefit from these 30 minute workouts is to do them on an empty stomach in the morning. By having no food in the system at this time, the body will automatically burn calories stored in fat reserves for energy.

2. Two days a week, do sprint intervals for about 15 minutes.

3. Do about 10 minutes of warmup each day. Ensure to spend time doing moderate movement such as walking, swimming, yoga etc.

 

STEP  9

Get social support! Willpower is a very limited thing so never count on it. Instead, build a support network that helps you get to your goals. Make key aspects of your healthy lifestyle convenient: Keep good foods in your house and ensure your gym location works within your lifestyle. Surround yourself with people who support your goals; take a class, join a group and build a strong social support network of fit and healthy people.