How to Lose Weight Fast Without Working Out

Working out is probably one of the best ways to lose weight. However, not everyone has the energy to work out. If you are working long, strenuous days it is hard to go to the gym when all you want to do is sit on the couch eating a pint of ice cream thinking about how much money you would win if you replaced one of the idiots on Wheel of Fortune.

If you are wondering, “How can I lose weight fast?” you may not need to work out initially. Simply cleaning up your diet can help you lose weight fast, and lose weight easy.

If you need to lose weight, the first tip I have is by far the most important: drink your water. Staying hydrated keeps you energized and healthy. One of my favorite tips when it comes to weight loss is “Don’t drink your calories”. Two big enemies of dieting are Soda, and Alcohol.

Both consist of empty calories that should be avoided. Let’s say you consume 3 bottles of cola on a certain day. That is around 550 empty calories, which could be put to better use. Try it for yourself. Pick a day where you consume food and drinks as you normally would, and at the end of the day find out and record how many calories came from liquids alone. The results may surprise you.

The next tip is to keep track of your calories and other nutritional content every day. If you are wondering “How can I lose weight fast?”, this is very important. First off, find out how many calories a day you need to meet your goals. There are different formulas to do this, but the most accurate way is to use a BMR calculator online. Typically a person puts in their age, height, weight, and estimated daily activity level.

From here, a person then knows how many calories a day to lose weight, maintain weight, and gain weight. So find your number and stick to it. Keep track of everything and make sure you don’t go over your desired caloric intake.

Well since we are drinking a lot of water and know how many calories a day we need to eat, lets decide what to eat. The most important thing here when answering how can I lose weight fast is to eat foods that give you the most bang for your buck. Let’s compare for example, chicken breast and peanut butter. Both of these foods are great options, but there is a difference here.

A chicken breast, depending on size, will normally have anywhere from 110 calories to 200 calories. Peanut butter, however, usually has 200 calories for 2 tablespoons. Both of these foods are healthy and good options, but in this situation it most likely would be better to go with the chicken breast. Why? You will be much more satisfied and stay full longer if you decide to eat the chicken because you are consuming fewer calories and yet more food as well.

This is why eating healthy is important when dieting because, among other things, you can normally reach your caloric goals and be full at the same time. Let’s say you have pizza for lunch. You dig in, loving every bite, until you realized you just ate a lot of calories. Here it is, 1 pm and you can only eat 400 more calories for the rest of the day. Your eyes fill with tears. You start to yell expletives at the pizza, wondering why it would betray you like that. So you can either starve yourself, or eat normally and eat more calories, and thus, gain weight. Sounds like a lose-lose to me.

Eat healthy, drink your water, and count your calories. Following these basic steps will transform you into a healthier person, and will help you answer the question, “How can I lose weight fast?”.

How to Lose Weight in College?

In order to lose weight and look good in college, all you have to do is burn more calories than you consume. This calls for some serious determination and making healthy choices every time you eat. Also, certain tips and tricks can help you stay on track and be focused regarding your weight loss goals.

How to lose weight in college?

  1.  Start your day by eating some healthy breakfast. Eating breakfast prevents you from gorging on unhealthy food at the end of the day. Set the alarm for five minutes early each day so that you have time to grab something to eat. Go for eggs, whole wheat bread, cereals, crackers, pasta, etc. Stay away from foods made from refined flour and rich in sugar. Switch to low fat milk and low fat versions of other dairy products. Eat a fruit that you like. You can even add some strawberries, blueberries, almonds, etc to your cereals to make it more wholesome and rich in nutrients.
  2.  If you feel hungry in between meals, go for some low fat yogurt or a fresh fruit. You can even munch on some nuts that contain healthy fats. Stay away from junk and packaged foods. Grab some sugarless granola bars to get over that mid-morning slump.
  3.  Eat more chicken, turkey, fish and other lean meats instead of steaks, beef, pork, etc. Make sure you eat the dishes that contain the least spices, condiments and oil. Go for eggs, beans, lentils, legumes, etc to fill in on protein. This will keep you feeling fuller for a longer period of time.
  4. Eat whole wheat crackers dipped in hummus or peanut butter during the afternoons. Grab a salad or a soup. You can choose some muffins made out of a mixture of whole wheat grains as well. Stay away from bagels, pretzels, cookies, doughnuts, etc.
  5.  If your mess serves unhealthy food, try and decide how much of what you can consume to stay fit. Eat small portions. Make sure you have some healthy food handy instead of mindlessly munching on potato chips or other unhealthy snacks when the cravings hit. Eat dinner early and if you are up late and feel like eating something, get some crunchy fruit and nuts to gorge on while studying. Get enough sleep and drink enough water to stay on track regarding your weight loss goals.
  6.  While ordering pizzas, go for some veg toppings instead of extra cheese and double topping ones. Eat food that is baked, steamed, roasted, boiled, etc. Stay away from deep fried items. Stay away from too much alcohol and caffeine.
  7.  Participate in some team activity and get moving. You can take a walk with a friend. Try walking faster and alternating speeds to burn more calories. Take the stairs instead of the elevators. Make sure you move around in between classes. Make the most of your free period by going for a run or hitting the gym. Go for some adventure activities and consciously make an effort to be more active.
  8.  Eat mindfully and chew and savor each bite. This will help you know when to stop eating. Do not eat and talk and get distracted. You will ultimately end up eating more. Tell your friends about your resolution to lose weight. Ask them to help you by helping you watch what you eat.

How to lose weight in college?

Stay motivated by looking at an older picture of you when you were slimmer. Know what you are doing wrong and analyze your eating habits to eliminate ones that are sabotaging your goals.Set some limits and restrictions on your partying and find out how you can switch certain foods in your diet with healthier alternatives. Exercise and stay motivated to lose weight and keep it off.

How To Take Cinnamon To Lose Weight

Cinnamon can be an excellent ingredient for people who are struggling to keep their weight under check.Incorporation of cinnamon weight loss supplements in the regular diet can be one of the most effective ways of taking advantage of a number of health benefits.

Cinnamon is a rich source of a number of essential constituents of a balanced diet such as iron, manganese, calcium, and fiber.

Apart from being a rich supply of these essential minerals and nutrients, cinnamon also helps in fighting chronic indigestion and bloating. In the mediaeval times, many used it as a cure for diarrhea. Cinnamon can also help in the prevention in the spread of various cancer cells according to various diseases. Studies indicate that it can also prevent the formation of stomach ulcers and play a hand in curing bacterial infections.

Finally, cinnamon acts as a blood-thinning agent and helps in lowering the levels of bad cholesterol in the blood as well. Thus, it can also help in preventing heart attacks from occurring by preventing formation of clots and plaques in the blood vessels. Thus, those who were not feeling convinced about the effects of it have hopefully got the answer regarding whether is cinnamon good for you or not.

Cinnamon works as a weight loss agent by affecting the blood sugar levels and boosting the insulin secretion simultaneously. This is an important step in giving a boost to the metabolism of the body in consuming glucose. Cinnamon prevents high sugar level in the blood, which usually results in storage of the excess sugar as fat in the body. In addition to that, cinnamon affects the mode of energy storage in the body by preventing conversion of the excess sugar into fat to a certain extent.

Thus, people who take cinnamon weight loss supplements are likely to benefit from a number of ways in combating their weight problem. Several studies indicate that the abdominal fat is more sensitive to cinnamon compared to those in other parts of the body. Thus, people with excess abdominal fat can expect to benefit substantially from cinnamon usage.

People can take cinnamon by adding it to their cup of herbal tea or bowl of oatmeal at breakfast. One of the most popular recipes includes cinnamon and honey for protection against indigestion, digestive parasites, and weight gain. However, pregnant women must refrain from taking cinnamon for preventing premature labor, and those likely to undergo surgeries need to avoid it as well because of its blood thinning property.

Five Reasons Why The Raw Food Diet Is Recognized To Cure Acne

For those who suffer from acne and other embarrassing skin disorders, frustration and depression often haunt their lives. Doctors tell them one thing, naturopaths another and friends and family yet another. You have probably tried everything that people have told you to cure your acne, and yet you still have it – real bad.

What are you doing wrong?Is there anything that will work? Yes, there is – and many people are starting to venture down an alternative pathway to cure their skin problems once and for all. This alternative yet astounding pathway is the raw food diet, which has been known to cure acne and repair skin to its former glory.

What Is The Raw Food Diet?

The raw food diet is a healthy lifestyle based primarily on raw plant-based foods. This diet consists of raw fruits, vegetables, salads, fresh juices, berries, sprouts, avocado, nuts and seeds.

Why Does The Raw Food Diet Cure Acne?

The raw food diet has many amazing benefits that most modern medications and popular diets do not come close to. Here are five reasons why the raw food diet is recognized to get rid of severe acne:

  1. There are no fatty heavy meats, cheeses, butter, and other hard-to-digest animal products that clog up the digestive system due to their high saturated fat content.
  2. Fresh fruits and vegetables are primarily water-based foods, which are easy on your digestive system. This means that your body can focus on healing itself, rather than spending all of its energy digesting food. When your body is given the opportunity to heal itself, you will notice considerable improvements in your skin, face, hair, nails and weight!
  3.  Fats on the raw food diet are good fats: unsaturated fats (especially monounsaturated fat), which are found in avocados, nuts and seeds. These fats help to nourish and repair the skin.
  4.  The living food lifestyle allows the body to constantly detoxify and regenerate itself without any road blocks caused by heavy foods. This means that after complete detoxification has been achieved, your acne will cease to exist and should not re-appear if you keep on eating plenty of raw food in your diet.
  5. The raw food diet is nutrient-rich, which means that your body will be fed an ample supply of healthy proteins, fats, carbohydrates, vitamins, minerals and fibre. This is the opposite of many processed overcooked foods today – many which can be described as nutrient-dead.

The Evidence:

It is certainly helpful to read the many reasons why the raw food diet is recognized to cure acne and other skin disorders, but it is even more helpful to hear of success stories of it achieving this. Briefly I will relate two:

Joy Houston (adult cystic acne)

Joy Houston suffered from severe cystic adult acne for many years. Her skin became radiant and acne-free after she became a raw foodist, which is very encouraging for those who also suffer from cystic acne.

Julie (teenage acne)

Another success story is that of a young woman named Julie. During her late teenage years, Julie was plagued with severe acne which caused her much embarrassment, a low self-esteem, depression and panic attacks.

Julie tried every medication out there but she both mentally and physically worsened as a result. Julie then heard about the living food diet and readily changed her diet to mostly raw fruits, vegetables and living salads. Her skin healed very quickly as a result and her happiness levels also increased.

So if you do suffer from acne, whether you are a teenager or an adult – be assured that the raw food diet has alleviated many people from their suffering, and it could definitely be of help to you too. Because of its nutrient-rich properties and detoxification triggering process, the raw food diet has helped many people in the world cure their health problems

Effective Weight Management Goes Way Beyond Weight Loss

Fixating on losing weight alone is short lived and cannot be sustained long term. It most often results in many unsuccessful attempts, usually through fad dieting, yo yo dieting, starvation, scrupulous calorie counting and obsessing with the weighing scales.You need to focus on the bigger picture… aiming for whole, long term health instead of fixating on weight loss alone.

We are bombarded with promises and quick fixes every day for that perfect figure, when in reality, success can only be achieved when one understands the fundamentals of nutrition and why their current eating and lifestyle habits have led to their current weight problems.

Only through re learning, a balanced, fulfilling dietary plan, a feeling of satisfaction after eating, awareness of portion control, cravings being a thing of the past, and some form of physical activity that suits the individual’s fitness levels will success be attainable.

A support structure and emotional awareness are also fundamental to any long term health strategy as only when all these factors combined have been acted on can permanent change be made.

A long term strategy towards a healthier weight will control blood pressure and cholesterol levels, lessen your risk of heart disease, diabetes and certain cancers as well as depression, fatigue and infertility.

In a nutshell, losing weight goes way beyond weight loss and shedding those 2 to 3 lb’s a week. Focus on the “bigger picture,” long term health and longevity.

Benefits of exercise go way beyond weight loss

Exercising as a way of dieting or as a means to an end to shed those pounds is counter-intuitive. What should be an enjoyable and rewarding experience as well as a highly stress busting activity that is about self-care and being positive around health and fitness, instead becomes another chore. So it’s no wonder the exercise plan goes off the rails so quickly at the beginning of every new weight loss attempt.

Setting yourself an achievable, realistic goal around exercise is vital. “I have to lose four stone by summer” is not a goal. “I will arrange a free fitness consultation at my local gym one day this week”, on the other hand, IS a goal.

An effective weight management programme should include specific, measurable, attainable, realistic and time managed goals around exercise and nutrition.
Food and emotions

Many people self medicate with food to manage their emotions when feelings of stress or depression take hold.

Food definitely makes us feel better, even if we aren’t self-medicating when we eat. Food not only quells our hunger, it also makes us feel better emotionally. So what’s the test for using food to self-medicate?

One benchmark of self-medicating is overindulgence, where food becomes a substitute for a more adaptive way of feeling good. We don’t know how to cope when life takes over and things happen- all the D’s: divorce, death, deadlines, debt, demands. Eventually eating can appear to be ones only comfort.

Emotional eating creates a cycle of feel bad, eat, feel worse, and eat more. Be mindful of the food-emotion connection.


Weekend Binging:

All week you exercise and eat the right foods, but come the weekend you want to “let your hair down.” Weekends are wonderful for relaxing, but be mindful of indulging in junk food as a way to unwind. You want to be full of motivation and feeling ready for a new week come Monday, not nursing a hangover from those empty calorie beverages.

Analysis Paralysis:

With so many exercise regimes available, deciding which one will give the best results can be a bit overwhelming. There’s CrossFit, Zumba, boxercise, yoga, running, weights, circuit training, DVD’s, and many more. The best workout is the one you’ll do consistently and meets your personal goals and enjoyment. Find what works for You.

Poor Planning:

Healthy living requires some organization and planning. If you’re hoping to squeeze in a workout and have no idea where your meals will be, you’re setting yourself up for failure. Plan by scheduling workouts and food shopping in advance for the coming week. Preparation and managing time efficiently is key. Don’t give up. Practice makes perfect.

Social Pressure:

Although we can’t blame others for our own choices, we do need to recognize when they influence our choices. Be prepared for situations where you’ve caved to peer pressure in the past and don’t be afraid to say no. This can be a great time to have a friend who’s making the same strides as you to make positive change in their life. Friends can be a great source of support and encouragement.

Do you feel any of these are getting in the way of your fitness and health goals? What other obstacles might be the reason?

Mairead is a qualified Nutritional Therapist and weight management coach based in Dun Laoghaire Dublin.

Diet Tips – Five Easy Ways to Lose Weight Fast!

Many people hate the idea of rigid diets – the good news is that if follow the five proven weight loss tips below, you will lose weight easily.

The diet tips require no real willpower and can improve anyone’s diet and chances of healthy weight control.

1. Drink Water

One of the most effective diet tips is to drink plenty of water. In fact, water is possibly the single most important catalyst in losing weight and keeping it off.

Water acts as a natural appetite suppressant by keeping your stomach full and fending off dehydration that leads to hunger cravings. Water also provides the additional benefit of flushing out toxins from the body and keeping it hydrated.

Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don’t drink enough water the liver that works to provide stored fat for energy also takes on the role of helping the kidneys eliminate waste and thus becomes less effective at metabolizing fat.

2. Eat Breakfast

Many people believe one of the best diet tips is skipping breakfast, as it will help them lose weight, this is totally incorrect. Skipping breakfast can make you hungrier later in the day leading to distorted satiety signals (i.e. it’s hard to determine when you’re full). This can actually result in eating more as a result.

If you don’t have time to eat breakfast or don’t like to, at least have a liquid meal to fuel your body after sleeping and having no nutrition for several hours.

3. Increase Fibre Intake

Eating lots of foods rich in fibre helps keep food moving through your bowels. Just like water, fiber rich foods bulk you up and make you feel full. In fact, the average person could lose around 10 pounds a year just from doubling their fiber intake.

High fiber foods are generally low in calories and fill you up, so eating more of them means you’re eating fewer calories and leaving less room for calories from other foods. Fiber also cuts calories by attaching itself to some of the other proteins and fats that you eat and eliminates them as well.

The average person consumes about 8g of fiber per day, but many experts recommend 25g. Start your day with a high fiber cereal and keep eating fibre throughout the day.

4. Eat Healthy Fats

Many experts claim that fat causes obesity, raises your cholesterol and causes heart disease, but this is not strictly true. If fat is all that bad, why is it part of our natural diet chain? The reason is fat can be very good for you.

Fat provides the body with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostaglandin, a hormone like compound that regulates blood pressure, blood clotting, and inflammation.

When eating fats you should eat healthy fats. Eating “healthy” fats includes the cold-water fish, mackerel and salmon, nuts, and olive oil. By eating healthy fats over unhealthy ones you will lose weight.

5. Lean Protein

Protein is a great weight control tool because of the immediate satiety factor and because it keeps you full for longer periods. It also balances out carbs by preventing insulin spikes that can lead to a drain in energy and sugar cravings.

Protein also helps maintain muscle mass, which is very important in the fat burning process. At least 20% of calories should be in the form of protein.

Controlling Menopause With A Raw Food Diet

Menopause is a challenging phase in every aging women’s life. However, there are quite a number of solutions that can be utilized to lessen, or better still bring to an end, the fierceness associated with most of its symptoms.

At this moment in time, different solutions have been hyped as having the ultimate power to suppress menopausal symptoms.

While most of these solutions tend to work, it’s important to note that some may end up affecting your health status in ways that can out do the expected gains. It’s out of that reason that women are advised to visit their medical doctors for solutions that can work without posing adverse side effects to their bodies or health.

Understanding raw food

Before committing to any menopausal solution, take time to analyze what other people say about the approach preferred and more so read through the pro and cons as highlighted on different sources.

In order to save time when researching on worthy food diet plans, this page touches on findings generated from raw food diet review. To start with, raw food constitutes natural foods that are uncooked and unprocessed. Proponents for the food diet plan insist that cooking destroys nutritional value and kills enzymes that the body requires to function optimally.

However, if there’s need to have the food warmed; you must ensure that temperatures remain below 115 degrees Fahrenheit otherwise the primary objectives behind having the meal will not have been achieved.

Why raw food diet?

As an aging woman, it’s highly recommended that you let menopause and raw food diet go hand in hand. This diet should be adopted way before menopause starts and continued for as long as one can. In point of fact, most women dread menopause phase because of the challenges posed by resulting symptoms. Although the challenges may vary from one woman to another, some remain common and obvious.

Common Challenges women experience during peri-menopause include; Hot flashes, night sweats, mood swings, depressions, weight gain, lost libido and poor quality of sleep. Fortunately the main components of a raw foods diet among hold the power to reduce effects of many menopausal symptoms.

Although the foods that constitute raw food diet are foods like fruits and vegetables, there are several other options that can be choose for maximum benefits. You can eat foods that include raw milk and raw meat.

For a more detailed food plan, have a look at the foods listed below:

  • Raw beans, legumes, lentils, sprouts
  •  Fresh Fruits
  •  Fresh Vegetables
  •  Seeds Like Sunflower seeds
  •  Nuts. Even Cashew nuts
  •  Dried fruits
  •  Dried vegetables
  •  Herbal tea
  •  Freshly squeezed fruit and vegetable juices (Green Drinks are Very Popular)

In view of the fact that menopause is poised to happen at some point in every women’s life, you are supposed to keep vigil by eating right unless the symptoms worse. When going through menopause a healthy diet plus constant yet vigorous exercise activities is certainly the pathway to a new stage in life without experiencing physical and mental stress.

Given that raw food diet is primarily composed of foods in their true form, the expected nutritional impact on the body is exceptionally great and capable of facilitating hormonal balance.

During menopause, weight gain is caused by hormonal imbalance hence having it stabilized is essentially important for any one woman who cares about how she feels and looks; as Hippocrates has put it very nicely in words – “Let your food be your medicine, and your medicine be your food.”

Best Weight Cutting Diet Tips For Muay Thai, Boxing and MMA

Simply put, weight cutting sucks. Count on me, I have not learned these weight cutting tips by simply finding them on the net. I’ve obtained these techniques through trial and error… which were not the most fun experiences I’ve gone through.

However, if you want to succeed in Muay Thai, MMA or any type of combat sport, chances are you will need to do it at during some point in your career. Listed here are the most effective weight cutting ideas I’ve gotten via my fight career:

My Best 15 Weight Cutting Technique.

# 1 – Prepare Emotionally.

Before you go through the stress of cutting weight you should get your thoughts right. It’s not going to be easy and will to be the most fun thing in the world. Obvious right?

You need to be ready to make sacrifices in order to make weight whether it’s for Muay Thai, MMA, boxing or wrestling. Be ready to go training sessions feeling worn down and be ready to have days where you feel like your stomach is eating itself. It’s the nature of the beast. If you thinking of going after a Muay Thai lifestyle, you much better get used to it!

# 2 – Set Weight Goals.

The most obvious objective is to get to whatever weight you are fighting at. Besides that there are still particular goals you should establish on your own in order to hold on yourself liable. I personally like to specify (and jot down) daily training objectives and nutrition objectives throughout my weight cut so in this manner I hold myself responsible.

For instance, one of the most prominent goals I find myself writing regularly is:Train hard today although you are only consuming 1,500 gram calories.

# 3 – Offer Yourself Enough Time To Cut.

This is where a lot of people make a substantial mistake. If you try to cut 20lbs in a week you will certainly hurt your body, stress out your mind and not be fresh going into the ring (or cage).

I personally provide myself a minimum of 3 weeks to diet and get down to a comfortable weight prior to I do start cutting water weight. It can easily vary however. I know men who begin making bigger cuts 6 weeks out and I have actually made comfortable cuts only 2 weeks out. It’s all based on exactly how your body processes the food and reacts to the diet.

# 4 – Write Out A Grocery List.

You can’t expect to consume a healthy and clean diet without doing the correct type of meals shopping. Compose a list of the meals you need for the weight cut (poultry, green spinach, dried out fruits, nuts and many more) and ensure you have at the very least a couple days worth, maybe even a weeks worth in your kitchen and refrigerator.

# 5 – Consume REAL Foods.

Throw out those gross Frozen Dinners. Hell, they should not even be a part of your eating habits! Try to eat natural, healthy, organic foods as long as feasible since it will make a distinction in how you train and how you feel. It can be pricey though. However if you have to purchase, the one type of food you shouldn’t make sacrifices on is one the meats!

# 6 – Plan Out Weekly Meal Plans.

Preparing out your dishes is going to make a big difference to whether you will really get to your target weight. If you don’t have a strategy you will deviate from your healthy and balanced eating habits more often than not. Create a weekly meal strategy and stay with it!

# 7 – Limit Calories.

Duh. Most days I consume about 5,000 gram calories when I’m not concerned about reducing my weight. When weight cutting times comes then my calories fall anywhere from 1,200-1,800 depending on the day and the types of training I do.

# 8 – Limit Carbs, Specifically In the evening.

Limit the carbs but do not take them out totally! Carbs are the main source of energy you need to exercise and without them you will feel like shit. That being stated you can’t be consuming as many noodles, grains and breads as you usually would, specifically at night. For breakfast and lunch time of course you can have a piece of bread or an apple, but when it comes to supper time, attempt not to consume any kind of carbs.

# 9 – Stay Disciplined and Do not Cheat!

You are disciplined in your Muay Thai so you bet your ass you can be disciplined with your weight cutting diet plan too. Stay persistent, focused and keep your end objective in mind.

# 10 – I Lied, You Are Able To Cheat Occasionally

OK, I guess you can easily cheat now and again, however do not go overboard! If your around your target weight and you feel like having a bigger dish than normal, then go on and have one. Do not make it a HUGE unhealthy meal and still ensure it’s portioned. Additionally try your best to have it before an exercise so by doing this you can easily still burn it off!

# 11 – Train Hard!

One of the most important weight cutting tips. Even though you do not have as much food in your body you still should stay focused and press yourself during training. Don’t be a wimp. This is where your mental strength and durability enters play.

# 12 – Test Drive The Weight Cut Diet plan.

Just like you practice throwing head kicks you have to practice your weight cutting diet too. When you don’t have a fight prepared it doesn’t mean you should be eating like crap and completely disregard what you put into your body. You must take a week or 2 (or more) to test drive a weight cutting plan to see how you feel, how much your weight drops and what sort of meals operate best for you.

#13 – Test Drive Cutting Your Water Weight.

You need to test drive cutting water weight too. I know it’s not enjoyable, but it’s a great deal much less enjoyable putting on a sweat suit after weighing in a couple pounds over and having to run on a treadmill to sweat it off while every one else is drinking and eating… it’s not a good feeling.

# 14 – Know How To Rehydrate After Weigh-Ins.

The hard part is done and now you need to resupply your body along with the liquids and nutrients it requires. Do not just go shoving meals down your mouth because your body won’t have the ability to process it. First thing you should do is drink tons of fluids (coconut water, pedialyte, smart water etc.) and then start chewing on little snacks for an hour or two. After your tummy processes the snacks, you can have a nice, filling supper. My favorite is typically a sweet potato, chicken, green spinach and some brown rice.

# 15 – Award Yourself!

The most essential weight cutting tip!

Win lose or draw you experienced hell to make weight and had the balls to step into the ring and fight a tough opponent. Do yourself a favor and give yourself a reward! Eat a massive steak, munch out at an all you can eat buffet, order some buffalo chicken wings… I usually monster a box of Oreos!

Anti Inflammatory Diet Plan

Some of our bodies are already on fire on the inside, and some of our habits are the same as throwing petrol on that fire.
That’s what I will explain today – How to put that fire out, or at least get it back under control.

Just to recap, inflammation is the body’s biological response of attempting to protect itself. It aims to remove harmful stimuli, such as pathogens, damaged cells and irritants; this is the first step of the healing process.

Inflammation triggers a response from the immune system. Initially inflammation is beneficial as it is used for protection but a lot of the time inflammation can lead to further inflammation (Chronic) which leads to big health problems.The five signs to look out for inflammation are pain, redness, heat, swelling and loss of function!

What causes the inflammation in the first place?

Chronic infections Obesity Environmental toxins (food, water & air) Physiological stress Intensive /endurance training Physical trauma Age Autoimmune disease
If you notice that in the brackets for environmental toxins is food.

In this article I want to discuss the anti inflammatory diet. Every food we eat gets a response from the body.

There are certain foods contained in many people’s diet today which lead to an increase in inflammation. You can probably guess what kinds of foods these are (fake foods, fried foods, processed foods, refined carbs, coffee, alcohol).

The anti inflammatory diet contains many foods, which I have recommended for other purposes which help to stop and reduce inflammation. It is a very natural way of improving your health and recovering from illness or injury.

Without inflammation to worry about you will be a lot healthier and less at risk of picking up some very harmful illnesses in the long run.

So what makes up the anti inflammation diet?

This diet is made up of a variety of natural foods packed with nutritional value. There are no processed foods and everything is healthy and wholesome.
So here are the main foods which are contained in the anti inflammation diet:

Inflammation Fighting Fats!

Healthy fats make up a large proportion of the anti inflammation diet. Foods high in Omega-3 fatty acids have been proven to be anti inflammatory so I recommend eating as many of these foods to help fight inflammation.

Fish is a great source so stock up on sardines, salmon, herring and anchovies. Other good sources include extra virgin olive oil, coconut oil, avocado oil and walnuts.

Antioxidant Rich Fruit and Vegetables

Fruit and vegetables are packed full of antioxidants and vitamins, some of these vitamins are proven to be anti inflammatory. Some of the best sources of vegetables include onions, spinach, sweet potato, peppers, garlic, broccoli and other green leafy vegetables.
Good fruits and berries to look out for are blueberries, papaya, pineapple and strawberries. They are packed with high antioxidant content which is great on such a diet.

High Quality Protein

Which proteins you eat are very important. There is a big difference between cheap value meats and grass fed organic meats. The cheap value meats will most likely be packed with hormones and pesticides, which lead to inflammation, whereas grass fed organic meat will help to fight inflammation.

Pick your meat wisely and go for the omega-3 packed grass fed versions as often as you can. Use this rule when it comes to eggs as well. Steak, fish, eggs and poultry and beans (legumes).

These three types of foods form the cornerstone of the anti inflammation diet.
Also herbs and spices including ginger, curcumin, turmeric, oregano and rosemary contain important substances which reduce inflammation and help to limit dangerous free radical production.

Food to Avoid at All Costs on an Anti Inflammation Diet

I have just mentioned the foods that can lead to a reduction of inflammation which will keep you healthy. These foods I’m about to mention are the foods which cause inflammation and you should really avoid these. It’s a balancing act.

Pro Inflammatory foods:

Processed foods Fast food and take aways – deep fried foods especially Omega 6 fats – you can find these in many oils like sunflower and soybean oil. Bread – most wheat and gluten containing products All trans-fats Sugar and flour Bacon and sausages Margarine.

Tips to Starting Your Anti Inflammation Diet

The first steps, as with a lot of good diets are to begin to cut out the foods that are holding you back.

So if you regularly eat any of the above foods just mentioned then you need to start to cut them out. Eating these types of foods on an anti inflammation diet completely defeats the purpose of what you are trying to do and will ruin your results.

Even if you don’t suffer from inflammation but want to change your eating habits then following this type of diet will still be good for you. It will increase your health greatly and will help with fat loss.
The next steps would be to begin to introduce anti inflammation foods into your diet. Begin with adding the healthy omega 3 fats. Start to use extra virgin olive oil with your vegetables, coconut oil with your cooking, start snacking with nuts instead of chocolate bars and crisps and start to eat more fresh fish.

Supplementing with a high quality fish oil supplement is also very important. Hopefully you already eat a lot of fruit and vegetables in your diet, if not then you should start to add them now.

One of the great things about fruit and veg is variety

There are literally hundreds of different varieties of fruit and vegetables available to us, all packed with goodness and FLAVOUR.

Drink green tea – Drinking green tea is proven to have anti inflammatory benefits. Flavonoids in the tea have anti inflammatory compounds which have been shown to reduce the risk of certain illnesses and diseases. Beware that green tea contains caffeine.

Experiment with herbs and spices – Bring some life to your cooking and start to mix things up. Many people when cooking will add salt, sugar, mayonnaise and other easy options. Start to add garlic, ginger, turmeric, cayenne and other herbs and spices to give your meal some real flavour without sacrificing the healthiness of the meal.

Cut out foods that cause problems – If you find that you are intolerant to certain foods or you suffer from problems after eating certain foods then cut them out completely. Many people get bad reactions from wheat and gluten containing foods so try cutting out these foods and see if you notice a difference. Eliminate the foods that you suspect cause problems one by one and you will soon uncover the culprit!


31 Day Fat Loss Cure – A Weight Loss Program

If you were to follow the 31 Day Fat Loss Cure, weight loss and a toned physique is possible within a four weeks. This program was created by Vic Magary, a martial art specialist, a personal trainer, and a former US Army soldier. With such a background in physical fitness, Magary is well qualified to write about weight loss and bodybuilding.

The program comes to you in a comprehensive e-book with guidelines to fat loss within 31 days. Magary has divided the e-book into three distinct sections that includes FAQ, the diet plan and the workout routine. Let’s take a look at each element of the 31 Day Fat Loss Cure.

First, the FAQ section includes almost all questions that have been asked about weight loss. You can read this section to enlighten yourself on the factors that bring about weight loss success or failure. Based on this information you can apply it to your own weight loss efforts. The information in this section will also shed light on how your current and future lifestyle habits, mental makeup and even genetics will affect your weight loss efforts.

Second, the diet plan emphasizes foods that can be eaten to burn fat. You will be guided through a process for selecting foods and preparing meals in a comprehensive manner. Don’t worry about a starvation diet, going army rations, and being put on martial arts meals because these ways to lose weight is not recommended by Magary. He stresses in his book that these types of diets are counterproductive to the goals of the 31 Day Fat Loss Cure plan.

Third, the workouts are reasonable with an emphasis on losing weight, burning fat, and building muscle while reducing the risk for injuries and illnesses. Readers are taught how to listen to their bodies instead pushing the body just to achieve muscles. Magary ensured that his e-book can answer questions that are on the minds of his readers that are preventing them from achieving their weight loss goals.

The benefits of the 31 Day Fat Loss Cure program are many including the following:

-There are two levels of fitness workouts provided. A workout program for beginners and an advance program for the advanced bodyweight exercise. You can select which of these two programs best fits your physical condition and fitness goals instead of suffering through a workout plan that is designed for everybody. The bodyweight exercises provided are great all-around workouts that can be done anytime and anywhere with no cost whatsoever.

-The diet plan is an easy weight loss plan that is based on a caveman style diet, which states if a caveman would not have eaten the food, then the food should not be part of your diet. Basically, you should avoid processed, canned and preserved foods, all of which are the main causes of obesity in the world today. The diet plan is very similar to the low glycemic index diet that nutritionist recommend.

-The e-book also contains links to useful resources for excellent exercises and workouts routines. Seeing the movements being done on video is much better than just reading about them in an ebook.

You should consider pouring your best efforts into following the diet and exercises recommended in the ebook. Magary expects no less and you should expect no less of yourself as well.

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