NSlim:Weight Loss and Reshape your body-curve with Natural Slim!


Weight Loss Tips!

NSlim Article Icon121. Eat the right foods. Follow the diet as indicated in your weight loss plan. Also, it is important to dispel misconceptions about the right foods. For example, not all fatty foods are bad; there are fats which actually help accelerate weight loss, and there are fats which are bad. Same goes for carbohydrates.

2. Exercise adequately. Not only does it keep you in shape; it also improves many other aspects of your physiology, including endurance and stress tolerance.

3. Refrain from smoking. Smoking is a known risk factor for obesity. Preventing smoking, or quitting it, also reduces the risk for a long list of many other diseases.

4. Restrain the snack urge. While tempting, this applies especially for snacks which contain plenty of bad cholesterol and empty calories. They may ruin the tempo of your diet, and when unchecked, they may lead you back to eating unhealthy foods even at mealtimes.

All of these four natural weight loss methods, in conjunction with each other, could contribute significantly to the reduction of your weight and the betterment of your lifestyle.

Enjoying Healthy Foods

This first immediate weight loss strategy is really every diet plan’s rule of thumb. The importance of consuming a well-balanced and nutritious diet cannot be stressed enough. This doesn’t mean, however, that weight-loss friendly foods have to be devoid of taste or appeal. On the contrary, fresh produce often are packed with sumptuous flavors without deriving their taste from unhealthy (or heart-clogging) additives. Fast food items might be a convenient food choice, but they will definitely hamper (instead of help) one succeed in their weight-loss program. There are healthier alternatives—such as plenty of fresh veggies and omega-DHA rich proteins—that are perfect ingredients for quick and simple (yet tasty) meals. Other nutritious and appetizing food options in the U.S. Department of Agriculture’s Food Pyramid Guide include whole-grain breads and pastas—complex carbohydrates that generally do not contain belly-bursting refined flour or unnecessary preservatives that are bad for any weight reduction strategy.

20 High-Fiber Foods:

Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it. But few people are getting enough.

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods -- not foods that tout "added fiber" -- is the best way to increase your fiber intake, says Carolyn Brown, R.D., a nutritionist at Foodtrainers, in New York City.

Here are 20 fiber-rich foods to consider.

Corn:We're most familiar with the sunny, yellow version, but corn comes in a rainbow of colors -- from pink to blue to black -- each with its own special combination of antioxidant nutrients.

A single ear of corn, which is about a half cup of corn kernels, contains 2 grams of fiber. Popcorn is also a terrific -- and low-calorie -- fiber source, with about 3.5 grams of fiber per three-cup serving.

White Beans:In addition to being rich in fiber, protein, and iron, white beans are one of the best nutritional sources of potassium -- 1 cup will cover 25 percent of your daily requirement for this hypertension-fighting nutrient.

Beans get a bad rap when it comes to gas, but the key is to amp up your fiber intake gradually, Brown says. "If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system."

Black Beans:Black beans contain 15 grams of fiber per cup, and about 15 grams of protein. Their dark, rich color signals a high content of flavonoids, plant pigments that are powerful antioxidants. As you add beans and other high-fiber foods to your diet, be sure to drink more water, too, Brown says.

Kidney Beans:The key ingredient in red beans and rice, kidney beans are popular in northern India as well as New Orleans. Like their cousins -- pretty much all of the beans we eat share the Latin name Phaseolus vulgaris, or "common bean" -- they're rich in fiber, protein, and iron.

Garbanzo Beans:Also known as chickpeas, these versatile legumes come in two varieties: the light-colored "Kabuli" type, most common in the United States, and the darker "Desi" variety, which are richer in fiber and antioxidants. Garbanzos were first domesticated in the Middle East, where they remain an important staple ingredient in dishes such as hummus and falafel. They're also widely used in India, the world's biggest producer of chickpeas.

Avocado:The creamy flesh of the avocado is a great fiber source; a two-tablespoon serving of avocado has about 2 grams of fiber and an entire fruit contains around 10 grams. Avocados are also an excellent source of mono- and polyunsaturated fats -- the "good" kind that can help lower cholesterol and reduce heart-disease risk.

Whole-Wheat Pasta:Swapping out traditional pasta for the whole-wheat kind is a great way to introduce more fiber to your diet. "Really small changes will make a difference," Brown says.But whole-wheat pasta can be an acquired taste for those who are used to the white version. Grocery stores are likely to have whole-wheat pasta in several brands and shapes; you may want to try a few types to find the one with the taste and texture combination you like best.

Brown Rice:If you've been strictly a white-rice eater, the chewier texture and nuttier taste of brown rice can take some getting used to -- but it's worth the effort. Every cup contains 3.5 grams of fiber.Harvard researchers recently found that although eating five or more servings of white rice a week increased type 2 diabetes risk by 17 percent, adding a couple servings of brown rice per week decreased risk by 11 percent.

Edamame:Long popular in East Asian cuisine, edamame are immature soybeans boiled in the pod. You can pop them out of the pod into your mouth, or mix them into a tasty dip. A half-cup serving of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand.

Whole-Wheat Bread:White bread and other refined grains are milled, meaning the outer coating of the grain (bran) has been removed, along with the germ, a tiny part of the kernel that serves as the seed's "embryo." Whole wheat retains these nutrient- and fiber-rich elements, so switching from white to whole wheat is a smart nutritional move.

Lentils:This tiny member of the legume family is super-rich in fiber, with 15.6 grams per cup. Cultivated since Neolithic times, lentils are also a great source of protein, B vitamins, iron, and other minerals.

Pear:As with most fruits with edible skins, pears are most nutritious and fiber-rich when their skins are left intact. "Keeping the skin on is really important for fiber," Brown says. A medium-size unpeeled pear contains about 5.5 grams of fiber.

Artichoke:A single boiled artichoke contains a whopping 10.3 grams of fiber, and you'll get 7.2 grams of fiber from a half cup of artichoke hearts. Artichokes also are rich in silymarin, an antioxidant that may improve liver health.

Oatmeal:Oats contain beta-glucan, a special type of fiber that has particularly powerful cholesterol-lowering effects, and may also boost immune-system function.Oats also feature a good mix of soluble fiber (the type that lowers blood cholesterol) and insoluble fiber (which helps keep your digestion running smoothly).

Raspberries:Whether they're ruby-red or blue-black, raspberries are nutrition superstars. In addition to being extra-rich in fiber, one cup will give you about a third of your daily fiber needs -- they're also chock-full of powerful antioxidants.When raspberries aren't in season, buying them frozen is easier on your wallet.

Peas:The humble pea, eaten straight out of the pod, bought frozen or cooked, or dried and made into split-pea soup, is a tasty, versatile, and inexpensive fiber source. One cup of split peas boasts 16.3 grams of fiber, and a cup of frozen peas contains a not-too-shabby 8.8 grams after cooking.

Broccoli:By now we all know that broccoli is very good for you. A member of the cruciferous vegetable family, known for its cancer-preventing properties, this veggie also contains a respectable amount of fiber: You'll get about 5.1 grams in a cup of boiled broccoli.

Apples:When you're talking about apples, the skin's the thing -- you've got to leave it on or you'll be missing out on fiber and a host of beneficial phytochemicals."Once you take the skin off, you take off a lot of the good stuff that's in there," Brown says. A single regular-size apple contains about 4.4 grams of fiber.

Almonds:Almonds -- and pretty much every other edible nut and seed you can think of -- are good sources of fiber, packed with healthy fats and protein.But all that goodness comes with a high calorie count, so keep your eye on serving size. A quarter-cup handful makes a good balance, with about 3 grams of fiber and around 170 calories.

Barley:It may be best known as a raw ingredient in beer and whisky, but barley is a whole grain, too, and a good source of heart-healthy beta glucan.A recent study found that healthy people who ate barley with their breakfast felt less hungry before lunch than study participants who ate wheat or refined rice.

Pre-Planning Meals and Snacks

NSlim Article Icon13Old habits die hard, and this can’t be further from the truth when one has been used to eating poorly (the result of which are the extra pounds on the scale and the unnecessary inches around one’s middle). The next step to losing weight is to change unhealthy eating habits. For this reason, diet and nutrition experts recommend planning meals and snacks in advance which would enable a dieter correct old and unhealthy eating habits. Three well-balanced and nutritious meals a day (with optional two light snacks in between meals) are generally recommended. Keeping a food diary—either manually taken down or digitally updated using resources available online—allows a weight watcher to control and manage their food intake. Meal and snack planning, in addition, encourages a dieter to commit to their chosen diet plan and develop a practical (yet health-giving) food list that are conducive to a genuine weight-loss agenda. These may include food choices such as fruits, vegetables, lean proteins, high-fiber carbohydrates and low-fat dairy.

Top 4 Most Vegetables Nutrition

Vegetables are important because they provide many vitamins and minerals such as fiber, vitamin A, C and E. Vegetables are excellent for a healthy diet.

You get few calories and a lot of nutrients. Having at least one vegetable at every meal will help you get the amount of vegetables you need each day. You can eat them raw, cooked, fresh, frozen . Use your imagination to make them taste really good.

Vegetables are low in calories and packed with vitamins, minerals, antioxidants and phytochemicals. Are you looking for nutritional information for the best vegetables?. Here is the vegetables nutrition l information you need.

According to the experts, consuming vegetables will give you more energy and feel less stressed out. Among the top five vegetables are:

Broccoli . Is high in vitamins C, K, and A, as well as dietary fiber. It also contains anti-cancer properties. According to experts a high intake of broccoli has been found to reduce the risk of aggressive prostate cancer and prevention of heart disease. Need ideas? check The Dreaded Broccoli Cookbook : A Good Natured Guide to Healthful Eating with 100 Recipes

Carrots. Are the richest sources of vitamin A that is essential for healthy eyes. They also contain vitamins C, E, B, K and Beta Carotine. Find recepies and inspiration with The Big Carrot Vegetarian Cookbook: From The Kitchen Of The Big Carrot .

Tomatoes. Are high in vitamin C and A. Studies have proven benefits in preventing cancer, heart disease as well as cholesterol . Find more than 175 variations on tomato dishes check The Tomato Cookbook .

Lettuce . Rich in vitamin C, Iron, vitamin E and other nutrients. Also rich in mineral salts with the alkaline elements greatly predominating. So it helps to keep the blood clean and body in good health. Lettuce in Your Kitchen: Flavorful And Unexpected Main-Dish Salads And Dressings Find new ideas on how to prepare lettuce.

Counting Calories and Controlling Servings

Fast weight loss diets only become effective if dieters develop self-discipline and self-awareness. The vigilant and most seasoned among all dieters will find accounting for calorie intake and measuring meals sizes almost second nature or even effortless. But for amateur dieters as well as beginners, diet and nutrition resources available on the worldwide web (many of which offer free tools to monitor their progress) can be their ally. These platforms generally work by providing caloric value for food options that fit into a chosen diet program as well as giving suggestions on appropriate meal sizes. Programs of this nature make it convenient for dieters to keep track of their development.

How Much to Eat to Lose Weight: Foods to Include in your Diet

How much to eat to lose weight is a question that may bug you if you are currently in search of the perfect diet plan for you. Losing weight is not that difficult if you know exactly the right foods to include in your diet. Because of this, you have to make a research about the healthiest foods that are safe to incorporate in your diet and are proven to be effective when it comes to losing weight. This way, you can expect to receive excellent results from your intention to shed off some pounds.

When attempting to find the best foods to include in your diet, you have to know that low fat dairy products are among your greatest options. This includes milk which is proven to be an excellent source of complex carbohydrates and calcium. Through the regular intake of these dairy products, you can start to achieve your most desired figure. A weight loss study also proves that obese people who take high levels of calcium shed off more pounds than those who have low calcium intake.

Citrus fruits are also considered to be part of those foods that are safe for you to include in your weight loss plan. These fruits are known to be effective in fat burning because of their high Vitamin C content. Since Vitamin C contains acidic properties, eating citrus foods each day can help you increase your metabolism and break down your accumulated fats. Grapefruit, which is known to be one of the many citrus foods, is also proven to be effective in lowering the level of insulin within your body and this promotes effective fat burning.

When trying to learn how much to eat to lose weight, you have to bear in mind that steak is also another healthy inclusion to your diet. Steak which is made out of red meat is proven to contain a high level of protein and this is capable of allowing your body to hold on to the mass of your muscles once you start to lose weight even in small amounts. Studies have also shown that a person can lose more weight if he starts to consume red meat on a frequent basis.

Fish is also proven to be a perfect addition to your weight loss diet. Fish is proven to be an excellent source of protein and Omega 3 and both of these are helpful when it comes to burning body fats. Omega 3 is also known to be helpful in lowering leptin within your body. This is considered to be a hormone which controls your energy intake and expenditure. If the level of leptin within your body is low, then you can expect to reduce your risk of suffering from insulin resistance, cardiovascular diseases and obesity. If you want to start including fish in your diet, then you should consider taking sardines, tuna and salmon.

How much to eat to lose weight can be accurately answered if you know exactly the right foods to include in your diet. By including the foods mentioned above in your diet, then you can expect to lose weight in the safest manner possible.


  • 1.NSlim:Weight Loss and Reshape your body-curve with Natural Slim!

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