Weight Loss Tips

Determining which body type you belong to can be liberating. It can help you better understand your body composition, the efforts you need to put in to gain muscles, the sports that will suit you, the foods that will help you stay fit and achieve weight loss, and so on.

No matter how hard some people try, genetics will always be a step ahead of them. You can’t beat your body type when it comes to fitness or weight loss. Clean eating is an essential aspect of fitness, regardless of your build.

You can boost your health and weight loss and get rid of any barriers you are facing by understanding your body type and knowing how to eat to help it become optimal.

Our body type does not only define how we look but also provides information relating to how our body responds to food intake. It also determines the characteristics of your hormonal and sympathetic nervous system (SNS). It has also been identified that a person’s body type can also define their metabolic capabilities and set them apart from other individuals when it comes to processing different types of food and gaining or losing weight. Which means it is an important factor that can be used to optimize your health goals.

Body types consist of three main categories:EctomorphEndomorphMesomorph

Most people can look like they possess characteristics of more than one of these categories, but that is probably because of the years of training and physical care they put into their health and body. And they could also be a mixture of two different body types because of their parents.

Let’s now get into what these body types mean and what the ideal diet is in each case.

1. Ectomorph

People belonging to this type are lean and skinny, meaning they have skinny limbs and a slender, narrow body. These types have a high metabolic rate which makes them resilient to weight gain. But that also means that they have difficulty putting on muscles. Ectomorphs can get away with eating excessive amounts food without gaining weight and they do not have problems with weight loss as well. They naturally have low body fat. But that’s not to say that they do not need to exercise or live a healthy lifestyle, we all do.

What to Eat

If you belong to the ectomorph category, you must aim to consume higher carbohydrates and lower fats. Carbohydrates work great for this type. Proteins must also be consumed but in moderate quantity. Fats consumed should be of good quality. Examples are nuts, avocado, chia seeds, extra virgin olive oil, coconut oil.

For ectomorphs is has been suggested by some experts that distributing the nutrients in these proportions is ideal 55% carbohydrates, 25% protein and 20% fats.

2. Endomorph

Endomorphs sometimes feel they are the unlucky body type, being one myself I often seem challenging to get results and it seems that we always have to work harder than the other two body types to achieve minimal results.

Endomorphs are often fuller, rounder and have the tendency to store a lot of fat. Our body shape is round and the joints are long. We have large bone structure and some people in this category sometimes find it a bit more challenging to live an active lifestyle. This might be due to the challenges and frustrations of not getting the success they want as quickly as they want compared to the other body types.

As endomorphs, our metabolic rate is characteristically very low and that promotes storage of fat and the tendency to gain excess weight. This can be discouraging and frustrating for people with this body type and it is understandable why some people get fed-up and get lazy.

But that is not the right answer either, once they create a plan which includes understanding their body type it is easier to get results and achieve overall success in their weight loss and fitness journey.

Knowing your body type will eliminate all the confusion and misinformation that has added to the frustration that people are experiencing and it will keep things simple but successful. No diet or controlled eating patterns will give the success that learning and understanding our body types, eating for that body type and exercising for that body type can.

What to Eat

An endomorph would need to consume good quality fats and protein. As far as the intake of carbohydrates, it is tricky but very do-able for endomorphs to put more emphasis on good fats and proteins while incorporating some good low glycemic carbohydrates.

Therefore a breakdown of 25% carbohydrates, 35% protein and 40% fat. In simple words, consider eating more fats and protein and fewer carbohydrates is a great place to start and tweaking might be necessary based on results.

3. Mesomorph

This body type is considered to be genetically gifted. Mesomorphs are lean, muscular, athletic and naturally active, making them great at sports. Their bodies are proportionally built, consisting of medium sized bone structure and considerably lean mass. People belonging to this body type can gain and lose weight easily by changing their diet and activity level. Due to high testosterone, mesomorphs can build muscle easily.

What to Eat

If you are a mesomorph, you should consider consuming a balanced diet. Which means splitting eating proportions into 40% carbohydrates, 30% protein and 30% fat. The ability to gain muscle and weight easily means that you should focus on effective weight management throughout your life.

Going on a trip without a map or directions is the same thing as not knowing your body type but expecting results or success in weight loss or fitness journey. We often don’t appreciate what our body does for us without asking until it stops doing it for us. Getting fit, losing weight and achieving health is simple but not easy to do.

But we can make it simple and easier by understanding the subject which is our body. This way we will have the information, understand the needs and get the edge to get what we want.

Losing weight can seem like a very challenging thing to do and it is actually a challenge to lose weight than gaining it. But the truth is that with the right weight loss program or course, it is possible to get slimmer in a few weeks. The results may be gradual but you will indeed see positive results in a few weeks when you are doing things right. With so many weight loss programs out there, it can be a daunting task to find the most suitable and one that will actually yield the results that you are looking for. But when you know the features to look out for in a program, you will definitely choose a good course and enjoy good results.

1. Nutritional guidance – One of the best ways of handling weight is by starting with understanding metabolism, fats and nutrition in general. A good weight program should at least have a handbook to educate you about weight, calories and the foods in general, so you know exactly where you could be going wrong in achieving your desired body weight. This kind of guidance is helpful in that it does not only ensure that you get it right with the foods to lose weight, but that you also lose weight in a healthy way.

2. Diet planner – Now that you know about foods and how they affect weight, your weight loss program should help you with planning your meals. A program with tailored weekly meal plans for instance, will take the guesswork off your diet to lose weight. It is so much easier when you know how to pair foods and the portions to eat and at what intervals and this is what the diet planner will do for you.

4. Motivational insight – Losing weight is a journey and if the motivation is lost along the way, it is very easy to stop trying and putting in effort. Developing a positive mindset is important when trying to shed some pounds and this might mean having third party motivation. A motivational handbook included in a weight loss program will keep you in a winning mindset so you can keep going past your goals. It is helpful to find a weight loss buddy to keep the spirits up too. Weight loss is a lifestyle change and not just a diet change. Your mindset can determine just how far you go.

There are several ways to lose weight fast and melt away your fat instantly. However, most of them leave you unsatisfied as one realizes that shortcuts to lose weight are not sustainable in the long run. Weight loss is a combination of a well-formulated diet plan and a rigorous exercise regime. If you are wondering how to lose weight here are a few simple tips for weight loss and exercise plans to lose weight and reduce those inches –

1. Train your mind.

Weight loss is about a good diet, rigorous exercise regime but most importantly about mental conviction. Before starting out on a weight loss journey, mentally make a note of why you are taking this step and keep this reason to keep you going and prevent you from catering to those cravings by binge eating.

2. Avoid food with high sugar content.

Insulin is the fat storage hormone in our bodies and sugary foods like desserts release insulin. This instantly raises our blood sugar level in turn resulting in fat storage. Lowering insulin also works as a detox for the body allowing kidneys to expel any excess sodium or nitrates, which may cause bloating. It s important to completely cut out fizzy drinks which also cause gas.

3. Do not leave out a food group.

Every year the weight loss industry makes one or the other food group the worst for the body. It is best to have all fats, carbs and proteins as part of our diet. Food rich in protein has been shown to boost ones metabolism and also reduces cravings

4. Water is your savior.

Make sure to stay hydrated with water and other fluids throughout the day. One must drink at least 8 glasses of water a day to prevent all that bloating. A glass of water with lemon in it is recommended right after you wake up.

5. Fiber is key to a healthy gut.

Food like vegetables are high in fiber, which prevent constipation and also helps one get a flat belly soon. It also helps in better digestion and improving your immune system in the long run.

6. Stay away from fad diets.

The market today is flooded with diets like the GM diet, Atkins, Keto diet which all have very serious consequences to out bodies in the long run. Anything that comes fast, goes fast so remember to be patient and eat everything but in moderation.

Diet Plan for weight loss:

Here is a standard diet you can use for weight loss, before following any diet please consult a nutritionist/ dietitian. Everyone’s body is unique, a single diet cannot be utilized by everyone.

Breakfast: 3 egg whites OR Oatmeal with a fruit and cup of green tea.

Mid-morning snack: 150 gms of chicken cooked in vinegar and soy OR 1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.

Lunch: Grilled fish with vegetables OR 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar

Mid-afternoon snack: A salad of chickpeas OR a Banana and 1 Apple

Dinner: Protein shake with any protein (Tofu, chicken, fish etc) OR Salad with fresh ingredients

Exercise plan to lose weight

Need some weight loss exercise? Follow an exercise plan that allows you to try a new thing daily. Engage in high cardio like running, Zumba, skipping but also hit the gym to lose weight. It is important to maintain muscle mass and it burns fat even after the workout is over. A great way to burn a good 1000 calories is a quick HIIT (High-Intensity Interval Training Workout) workout.

If you follow the points mentioned above you are bound to lose weight in a healthy manner! A diet along with some exercise always does the trick.

Wading through weight loss information can seem to be a confusing task. There are so many ideas, plans, and programs. It can be easy to end up so overwhelmed that you lose sight of what you started out to do. In this article we will reveal some sound tips to get you going again.

1. Know Your Daily Caloric Requirement – When starting a weight loss plan, you need to determine how many calories you should be having a day. Online calculators abound that will let you input your height, weight, age, activity level and the amount you want to lose and will provide you the total calories you should eat each day. If you know the calories you should consume each day, it’s much easier to stay within the guidelines.

2. Cut The Sugar – If you want to lose weight, try cutting sugar from your diet. Sugar adds a lot of unneeded calories to your diet. Sugar will often give you an energy boost, but it doesn’t last nearly as long as healthy foods and can leave you feeling drained afterwards. If you cut out sugar, you’ll cut out a lot of junk food. The less junk food you eat, the less calories you’ll take in.

3. Don’t Tempt Yourself, Eat BEFORE Shopping – A tip that may help you lose weight is to eat right before you do your grocery shopping. A classic mistake people make is when they do all of their grocery shopping when they’re hungry. They get overzealous and end up getting more food than they normally would have.

4. Ramp Up Your Fiber Intake – For losing weight, nothing is better than eating high amounts of fiber. Fiber is found in whole grain foods, nuts and plenty of fruits and vegetables. Fiber takes longer for the body to break it down, so you feel full for much longer and won’t start craving snacks and unhealthy foods.

5. Eat Smaller Meals As The Day Progresses – One weight loss tip that sometimes goes unnoticed, is to eat more at the beginning of the day and less at night. Think about it, you need energy to complete your tasks for the day, so it makes sense to eat a moderately large breakfast, a regular lunch and a modest dinner. Plus, it’s a good excuse to make eggs and bacon for breakfast (turkey bacon of course!).

6. Fill Up With Water – Before sitting down to a meal, have a glass or two of water. This creates a feeling of being a little full, and you won’t eat as much. Water is a good way to make sure you don’t gorge yourself, and it’s also a good way to clean your system.

7. Slow Down When Eating And Enjoy – A great weight loss tip is to make sure you are not eating too fast. When you are eating, your brain requires some time to let you know you are full. You need to be able to have a conversation while eating. If you are eating so fast that you can not hold a conversation, then you are eating too fast. Otherwise, you are good.

8. Forget The Word “Diet” And Focus On A Sustainable Lifestyle Change – If you are trying to achieve and maintain a healthy weight for life, stop dieting. Yoyo dieting leads to an overall weight gain over time and it is detrimental to your health. Instead, opt for making slow and steady permanent lifestyle changes that you can stick to for the rest of your life.

9. Cut Out Milk Or Switch To Almond Milk- Although milk really does do a body good, the fat in whole milk will wreak havoc on your waistline. So if you’re eating those fiber cereals for breakfast or enjoying a glass of milk in place of that sweet tea or glass of wine, remember to go for low-fat or non-fat milk. The taste difference is negligible, but there’s a big difference in the bottom line. Another option is to use unsweetened almond milk, it last substantially longer than regular milk, has no saturated fats and has a creamier texture than traditional non-fat milk.

10. Don’t Go It Alone – If you’re married, a dual diet might just be your ticket to losing weight. Trying a diet together is a great way to stay motivated. The two of you may start a little competition with one another and at the very least, you will have your partner there, to always remind you that you’re supposed to be on a diet. Even if you’re not married try to get a friend or family member involved.

11. Weight Isn’t Beat With Diet Alone, Get Moving Too – A type of good workout that is good for people trying to lose weight is yoga. It can be a very relaxing workout which is great for the mind, though you will also be earning an average of 350 calories for an hours workout. They have many classes you can join, or just find a good workout video and do it alone. If you find yoga is still pushing the limits of what you can do with physical activity just try walking. Walking at a medium pace of 1.5 mph – 2 mph for 1 hour can burn about 200 calories.

12. Plan Or Prep Your Meals In Advance – Planning plays a huge role in weight loss. You should always know what you are going to eat for the day, week or month. Making last minute decisions aren’t always the best choice. Have healthy foods packaged in serving sized portions, so that you can easily follow your plan.

13. Consult With A Doctor – Before beginning any diet, weight loss or exercise plan it’s a good idea to speak with your doctor. They can provide you with additional options and can help ensure that you are losing weight without putting yourself in danger.

With these simple tips you will be able to meet your weight loss goals. Take it slow and don’t fill your head with too many ideas at once. Take one, when you get that right, go for the next one. You may not feel motivated right away, but if you keep at it, you will be healthier in no time.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, over 70% of adults are overweight in America alone. It’s no surprise that most of the U.S population is slowly shifting toward healthier lifestyles and views.

Being overweight or suffering from obesity can lead to serious health issues. In fact, research has revealed that obesity leads to the development of diabetes, cancer, and cardiovascular issues. Moreover, according to the American Cancer Society, cancer is the second leading cause of deaths in America.

However, despite our numerous efforts, most of our diet plans fall short. Plus, with so many diet plans available, it’s hard to narrow down on which one works and is most effective. So, that said, let us take a look at how to pick a diet plan that is right and effective for you.

Consult Your Doctor

You’ve probably heard this over and over again. This should be the first step before anything else. Talk to your doctor, and let him recommend the best diet plan that suits you. This is especially important if you suffer from Diabetes, High blood pressure or any cardiovascular diseases.

Doctors ensure that they recommend a diet plant that is safe for you. Also, one that suits you and will ultimately work for you. Moreover, they should also recommend the best workout plan to complement your diet plan as well.

A Budget That Works For You

Budget plays a key role in which diet plan you eventually choose. Most diet plans can be pricey, however; some are affordable and still very effective. If you are hard pressed for money, then consider one that will suit your budget.

Do not be afraid to go on a budgeted diet plan. Opting for the otherwise expensive one, will not do any good for you financially and emotionally. Financial strain might lead to the development of stress, which will counter your overall efforts.

The Best Short Range Diet

Too often people tend to think that starving themselves will lead to weight- loss. However, it does not work that way. If you starve yourself, your body starts stocking up on fat. Additionally, your body’s metabolism slows down, increasing your chances of adding weight.

The best short range diet is the one that involves you eating a healthier diet, not starving yourself. The idea is to stock up on foods such as green vegetables, fruits, and lean meat. Such foods contain fewer calories, but still, increase your energy that is essential for everyday activities and exercise.

In conclusion, diet can only do so much. It is essential that you couple it with an effective workout regimen. Exercise and workout go hand in hand and are integral factors for a successful life. Additionally, research states that a proper diet and an effective exercise routine increase one’s mood, and lengthen a person’s lifespan.

Moreover, if you consult your doctor and stick to a budget that works for you, you are ensured of an effective weight loss program. Remember, choose what works for you.

One of the most nutritious foods you can eat are eggs. They contain large amounts of healthy fats, protein and important vitamins. They are also low in calories, each having about 78 calories. The egg is high in nutrients, especially the yolks. A three egg meal contains about 234 calories and with a generous portion of vegetables you have a nutritious meal of about 300 calories. Of course, if you fry the eggs, you must add about 50 calories for each teaspoon of fat used.

Eggs are filling mainly because of their high protein content. High protein foods are known to be more satisfying and filling than those low in protein thus reducing the appetite and contributing to a feeling of fullness. It has been shown that an egg meal even produces fullness and reduces food intake for later meals. This is compared to meals with less protein but the same number of calories.

The Satiety Index is a scale that determines how well foods help you feel full and reduce later calorie intake. Eggs rank high in this scale.

High protein diets reduce cravings and those tormenting thoughts of food and reduce the need for late night binging or snacking.

All the essential amino acids are contained in eggs and in the correct ratios for maintenance and metabolism. You can increase your metabolism by 80-100 calories per day by consuming a high protein diet. This is because of the thermic effect which is the amount of calories used in the process of digesting, absorbing and storing your food. Thus, it takes more energy just to digest proteins than it does to digest fats or carbohydrates. So, it goes without saying that eggs, because they are high in protein, help you burn more calories.

It has been shown in studies that eating eggs for breakfast adds to a feeling of fullness and causes one to eat fewer calories over the next 36 hours in women and over the next 24 hours in men. People who ate eggs for breakfast felt more full. It has been shown that men ate 270-470 fewer calories at lunch and dinner after having eggs for breakfast.

Furthermore eggs are relatively inexpensive and easy to prepare, making it easy to add them to your daily diet. They are also available almost anywhere.

Eggs contain choline which promotes normal cell activity and liver function. It aids in the transportation of nutrients throughout the body. Choline also is important in the development of baby’s memory.

You are probably wondering why I haven’t mentioned cholesterol. There are recent recommendations from the American Heart Association, the American College of Cardiology and American Diabetes Association that no longer limit the intake of eggs or cholesterol. In fact, eggs are promoted as a part of a heart healthy by such organizations as Health Canada, the Canadian Heart and Stroke Foundation the Australian Heart Foundation and the Irish Heart Foundation.

So, it seems, eggs can be the “go to” food for hungry dieters. They are not only cheap they are easy to prepare. Keep a few hardboiled eggs handy in the refrigerator for snacks.