10 Foods That Help You Build Muscle For Athletes While You Are In HCG Diet

Nutrition is among the key aspects to observe and work on especially for athletes who are on HCG diet. Inclusion of foods rich in fiber content and with low fat contents is consequently the best of all solutions to some of the challenges that may be faced by those on HCG dietary plan. The knowledge of the particular foods to eat and to avoid will guide every athlete concerned about their health in relation to their career.

Proper diet is extremely significant in facilitating muscle-building in the body. One would want to do some Yoga workouts but with poor nutrition, they can only achieve poor results. A combination of foods rich in fiber with low fats and proper HCG protocol is helpful to all athletes.

When athletes are on HGC diet, the HCG hormone activates the body metabolic systems to burn excess fat and preserve muscle. The use of HCG drops causes the body to increase the consumption of glycogen, normally stored in the liver and lean cells that plays important role in production of energy in the body.

Glycogen is produced by the body from the carbohydrate nutrients that one consumes and requires some water of about 3 or 4 grams for it to be stored in the body reservoirs. The underlining principal which guides us through especially when selecting the foods to take while one is on HCG diet protocol is based on the body alterations towards carbohydrates intake.

When you reduce carbohydrate intake in your daily diet, the amount of glycogen will decrease (source), which will further result to reduction of the amount of water you have in your body. Another important myth bound to low carbohydrate intake is the severe loss of muscle mass.

The high levels of carbohydrate or caloric deficiency most often triggers muscle lean loss (source), which helps to accelerate metabolic rates, boost immune system and in general bone health improvement. It becomes unfortunate when individuals lose muscle mass through consumption of starvation diets because they keep exploiting some muscle and their nerve systems.

Foods To Combine With HCG To Build Muscle Mass

It is categorical that however much we want to lose weight with only HCG diet, we need to consider taking foods which will help build muscles for a healthy and stronger body. In this case, choosing high fiber content foods with high protein contents and small amounts of carbs will add value to your HCG dietary plan. Here are 10 foods that can help you build muscle especially for athletes.

Brown Rice

While we know white rice is not recommendable when making dietary plans for athletes, brown rice is important as it contains a considerable amount of fiber constituents. It is healthy and helps to build the lean muscles and should be recommended for athletes on HCG diet protocol.

Beans

For most athletes who are vegetarians, all foods from plants rich in proteins are recommended. Some of the best foods are beans including, soybeans, white, kidney beans, pinto or black beans. Beans are believed to contain fiber and have no saturated fats unlike those extracted from animal sources like meat.

Among the best cereals which contain a substantial amount of fiber are black beans. Take just one cup of black beans and get 15 grams of fiber with a good amount of proteins. For those who would prefer taking black beans, taking of large quantities of water is recommendable.

Whole Wheat Pasta

Whole wheat pasta contains significant quantities of fiber and is usually sweet and enjoyable when taking it. They have small quantities of sugar unlike the white grain varieties. Fiber normally takes time to be digested and to avoid related complications in athletes during the marathon activities, pasta may be avoided until the end of exercise.

Lentils

Lentils are believed to have high fiber content and can have up to 15.0 grams of fiber content in just one cup. It has other health benefits to athletes as it is rich in mineral iron and peptides.

Whole Wheat Bread

Whole wheat bread contains a substance known as bran. The bran is rich in fiber and is highly recommended for those athletes who are on HCG plan.

Avocado

Many dietitians have discovered that when a person takes one whole fruit of Avocado, they gain 10 grams of fiber which aids in reducing cholesterol levels in the body. It helps to curb nutritional conditions like chronic heart related diseases like heart attack and stroke.

Oatmeal

It contains a special kind of fiber that is helpful in weight loss. It is very nutritious when taken and it helps in lowering the cholesterol levels in our bodies.

Corn

Corn contains small quantities of fat but with substantial amounts of fiber of up to 3.5 grams in one cup. It is recommended to include and consume one cup of corn daily with other diets. Alternatively, well cooked popcorns can be taken on daily basis to help in cutting weight.

Pear

Nutritionists urge that just one fruit of pear contains approximately 5.5 grams of fiber. Pear fruits are tasty and will give you the best feeling before or after taking other diets.

 Cauliflower

Cauliflower is renowned to be the best source of fiber. It is usually taken with Gruyere cheese. This combination is ever yummy and just one cup of it can give you up to 5.0 grams of fiber.

Six Factors to Consider before Staring a Keto Diet

A ketogenic diet has lots of benefits to your health and overall wellbeing. However, for most people, a low-carb diet is a complete lifestyle change. It requires lots of discipline, commitment and a drastic shift in perspective to accept that food can be medicine when utilized properly. If you are planning on going the keto way, here are a few considerations that you should take into account.

Information is crucial

Research thoroughly on keto diets before you start dieting. Read through magazines, blogs, and research on the internet to learn more about this diet. You will get information on what to expect from the diet, the benefits, and demerits of low carb diet. You will also know the types of food that you should avoid and the foods that you should purchase at your local grocery store.

Get professional help

Before you start your keto diet, you should seek professional help. It will be easier if you have a professional working with you through this dieting journey. You should seek help from a seasoned healthcare practitioner who can create a meal plan for you. This will save you from any major pitfalls by ensuring that you have the right micronutrients from the beginning. A professional will help you come up with a plan to achieve your desired goals.

Blood test

You should go for some blood tests before you start your diet. This will eliminate the probability of having any underlying conditions. You should consult your primary physician in order to rule out the chances of any disease. You can undertake a full blood count, lipid panel, kidney/liver function, thyroid test and inflammatory markers. Most laboratories will be willing to do most of these tests and will advise you accordingly before starting your keto diet for beginners.

Be easy on yourself

Starting a ketogenic diet is not easy because your body is not used to this transformation. This is especially true if you are used to eating lots of processed sugar and foods. Therefore, you should take it easy in the early stages. Give your body time to get used to this radical change of utilizing ketones for energy instead of glucose.

Eating out

Sticking to a ketogenic diet is challenging when you are eating out, traveling or socializing. This is because keto foods may be easy or difficult to get depending on where you live. Therefore, you should ensure that you do not start your ketogenic lifestyle when you are soon going to a party, a big birthday bash or a vacation.

Get more recipes

After achieving ketosis and you feel good about it, you should continuously adapt your diet. Trying out new ketogenic diets will prevent you from getting bored and losing interest in the keto diet. You can get new recipes from the internet and from people who are also on this low carb diet. With a little knowledge and having the facts at your finger tips, you will not get off-track.

Ketogenic diets can be quite tricky, especially for beginners. However, you can succeed if you pay attention and do everything right. You should pay close attention to individuals who have lots of information, experience and have researched extensively on keto diets. This way, you will reap the immense health benefits associated with a ketogenic diet.

Dietary Requirements of Female Bodybuilders for Muscle Building

Because of the very different physiology of women, they can find it more difficult to build muscle than their male counterparts. Despite that, women bodybuilders have been able to achieve extremely impressive body mass with low body fat levels. If you are a woman who’s interested in bodybuilding, then you need to make sure that your diet is properly structured to help you reach your goal. Some insights:

Crack the Calorie Numbers Game

You should be on a calorie-rich diet that is capable of letting you build extra muscle; however, the excess calories should not be so much that they get converted into fat. The number crunching can be tedious and you need to find that balance that will enable you to build your mass the fastest. While some of the leading female bodybuilders are known to consume as many as 5000 calories daily to maintain the desired muscle mass, it is very unlikely that you would want to make a start like this. Start off with an incremental 500 calories, watch how your body responds and keep on increasing the calorie intake till you are getting visibly stronger and more muscular. You can also use some quality prohormones from bestprohormonesforsale.net to add bulk fast.

Drop the Calorie Intake before a Show

If you are getting ready to participate in a show, you need to change your diet. While you were building muscle by consuming more calories, you will now have to cut down so that you shed excess fat for the show. Again, this is a very delicate balance; you need to drop calories only to the extent that your fat is burnt; leaving your muscle mass unaffected. Try cutting down 500 calories first and if you are still not losing fast, you can go even lower until the time you find that not only you are losing weight but also strength and muscle. Then you should increase your calorie count a little.

Take Care of Your Figure

The only way to build body is to consume more protein and in that regard, female bodybuilding is no different from male bodybuilding. However, while male bodybuilders are evaluated on the mix of the size of the muscles and leanness, female bodybuilders need to deal with symmetry and shape with muscle mass taking a back seat though remaining important. Professional trainers advise female bodybuilders to have a diet that is similar to that followed by men; however, the protein intake should be limited to about 1g per pound of body weight, which is lower than that recommended for men. Consuming more red meat and eggs and cutting down on the carbohydrates is also advised. Most of the carbohydrates should also be reserved for post-workout nutrition.

Conclusion

The female bodybuilder diet revolves around calories. Stick to the protein recommendation of one gram per pound of body weight and allocate the remaining calories to carbohydrates and fat. A protein-rich diet comprising red meat steaks, fish, chicken, egg whites, sweet potatoes, and oats is recommended. Limiting calorie intake when preparing for shows is necessary but at other times a calorie-rich bulking diet needs to be adopted.

4 Tips for Maintaining Your Weight While Getting Through Nursing School

You have to study, pay all of your bills, talk with family and keep tabs on your friends while working on your nursing degree. Your family might be proud of you and your grades may reflect all of your efforts, but your health profile might deteriorate while trying to keep a good balance. That’s because going to college for an MSN online is very challenging. You might not go out and have fun as often, or stop getting up and exercising in the morning because you have to look over your notes before leaving for your commute to work. Alternatively, your health can suffer while attending nursing school because you’re focusing on helping your friends and family to achieve their fitness goals. Here are four guaranteed methods for staying healthy while going to school that any nursing student can follow.

1. Snack More But Eat Less

People aren’t really supposed to just eat breakfast, lunch, and dinner. You’re actually supposed to be eating five to six small yet hearty portions a day to stave off hunger and keep a continuous flow of fuel going into your body. Those looking to get their online master nursing degree will have days that they never step from away the computer more than 10 minutes at a time. You still need the proper caloric intake to keep your weight from fluctuating and also to supply your brain with energy for studying.

2. Take Breaks To Get Your Blood Flowing

When you study or work hard, you push your brain to the maximum, which is actually quite good for you. What’s also good is to take breaks that will help you to give yourself time to reboot, physically and mentally. If you’ve been sitting down for a while and keeping your mind stimulated, then you should start getting your muscles moving in an effort to improve your health. Exercising during your study breaks will keep your body from feeling sore and tired and you’ll also give your mind a healthy way to feel recharged.

3. Get Yearly Physical Medical Exams

Don’t neglect to go to your doctor just because you have a busy exam schedule. You need to have your vital signs checked and get a physical examination to ensure that every part of your body is working as it should be. Talk to your doctor about the stresses of getting through nursing school so that you get information on how to meet your educational demands while still keeping your body working properly.

4. Set Healthy Goals

If you know that becoming a nurse is a major goal then you will also agree that you have to stay in excellent shape. Set goals that you know are healthy and stick to them and your dream of becoming a registered nurse will come true. Every goal that you set for yourself has to be healthy and realistic.

Whether you only have months until you get your nursing degree or you just registered in the fall, you have to stay healthy if you’re going to have the best and longest career possible. Treat yourself as you would a patient and be honest with yourself about staying healthy. If you’re doing everything right then you should be proud of yourself, but even if major changes have to be made you should still have pride in your accomplishments.

How not to fall off track this Xmas

Christmas should be a time of happiness, enjoyment, relaxation, and celebration. But, if you have just spent the last 12 months training hard, eating right, and getting into great shape, it could also be a time to dread!

Maybe dread is a bit strong, but Christmas invariably means training less and eating more – the perfect combination for unwanted weight gain.

Use these tried and tested Christmas survival strategies to make sure you come out of the festive season as fit and lean as you were at the start. After all you still want to look you best in all the cheap gym clothes you have purchased in the Christmas sales!

1) Work out at home

Just because the gym is closed for the festive season, doesn’t mean you can’t train. There are lots of other ways to exercise that don’t involve going to the gym. You could go for a run, do some bodyweight exercises like push-ups or squats, slot in a workout DVD, grab your jump rope, or just go out for a walk.

In many instances, after weeks or even months of training, your body will enjoy training differently for a few days. And remember, any training is better than no training for maintaining your fitness and keeping weight gain at bay!

2) Make sensible food choices

Christmas is the time when many people eat way more than normal. It’s like they turn into gluttons! Just because there are more opportunities for eating does not mean you have to over-indulge 24/7.

Exercise some self-control and resist the temptation to eat to excess. By all means enjoy some treats, and eat a little more than normal, but there is no reason to try and eat yourself into a diabetic coma. You don't want your favourite loose fitting vest tops from the likes of Anax Fitness, quickly becoming body hugging tank tops!

Instead, practice sensible portion control, don’t binge on junk, and make sure that at least some of the food you eat is healthy and nutritious.

3) Keep track of what you eat and when

When food is so abundantly available, it’s very easy to eat much more than you realise. A few chocolates here, a couple of cookies there, and the compulsory slice of Christmas cake can soon add up to a huge number of extra calories.

Use a food tracker like My Fitness Pal, or a pen and paper, to record everything you eat. This will make you more aware of the quantity and types of food you eat, and that may be all you need to do to avoid eating more than you should. This is called eating mindfully, and is crucial for successful weight management.

4) Look for ways to be more active

The festive season doesn’t just mean time away from the gym, it often means time off work too. This means it can be all too easy to spend the entire festive season alternating between your sofa and your dining table! Needless to say, such low amounts of physical activity mean that you are much more likely to gain weight.

In addition to working out at home, look for other ways to get active, braking up long periods of sitting. Good options include:

  • Walking
  • Playing with your kids
  • Gardening or doing DIY
  • Active video games like Wii and X-Box Kinect
  • Casual games of sport e.g. football with friends

It really doesn’t matter what you do, so long as you try and inject some activity into your day. Every little counts, and it all adds up!

5) Go easy on the booze

For many people, the festive time will always be associated with drinking more alcohol. However, it’s very easy to drink too much, ingesting a whole lot of calories in the process.

Alcohol isn’t the only problem, mixers also contain a lot of calories, and alcohol itself often leads to eating more as it lowers willpower and inhibitions, stimulating your appetite along the way.

Limit alcohol consumption by only drinking with meals, and resist the temptation to drink at any other time. Also consider setting yourself a 2-3 drink limit per day, avoiding high-calorie drinks that, as well as containing alcohol, contain a lot of sugar.

There is no need to go tee-total, but limiting alcohol to just a couple of drinks per day will significantly reduce weight gain, and also ensure you are clear-headed enough to get up, get out, and stay active.

Of course, you COULD just throw up your hands and surrender to the festive season, losing fitness and gaining weight as you do. But then, you’ll just be another one of the people making New Year’s Resolutions to get fit and get back in shape. Or, you could put these tips into action, and start the New Year every bit as lean and fit as you are now.

7 Foods Good for Your Weight Loss Plan

Today, the weight management discussions have become so common be it in the media, the internet, social media platforms, learning institutions, seminars and other platforms out there. This can be attributed to the increased introduction of junk foods and unhealthy lifestyles that a majority of the people worldwide have embarked on. To curb these ever growing cases of fat related health problems, a lot of strategies and practices have been introduced most of which have proved to be very effective and reliable. One of those practices which happen to be very uncommon but has proved to be effective and highly convenient is working on your diet. To shed more light on that, this article will take you through 7 food good for your weight loss plan.

1.    Leafy greens

leafy greens good for weight loss     

Whenever we talk about the best food to include in your diet food, the greens are among of the first options that come in your mind. Most of these leafy greens are not only rich in fiber but come with a lot of nutrients that are very crucial in the normal functioning our body systems. Apart from that, leafy greens are known to boost our immune and significantly reduce cases of cardiovascular diseases which have become very common.

2.    Fish

fish good for weight loss

Not all fats have a negative bearing on our health, the fast that come from eating fish happen to be one of a kind and highly recommended by physicians when it comes to weight management. One of the factors that make this type of fats special is the fact that they are made of Omega 3 fatty acids which not only remove the hunger but also lowers the insulin resistance in the body.

3.    Olive oil

olive oil good for weight loss

If you thinking of the best diet for your weight management plan, then the virgin olive oil should be among your priorities. It contains monounsaturated fat which happens to be essential in neutralizing the effects of the bad cholesterol popularly known as the low-density lipoprotein. With such problems at bay, you know longer have to worry about heart problems which have been life threating especially to the obese.

4.    Green tea

green tea good for weight loss

Weight management is mainly about burning fat cells faster and that’s where the green tea comes in. Its significance cannot be underestimated and its contributions can be seen in a short period. Apart from that, green teas are also known to control the blood pressure and help in the management of bad cholesterol which can be dangerous especially to the overweight individuals.

5.    Tomatoes

tomatoes good for weight loss

Tomatoes happen to be one of those food products that apart from being sweet also happen to have a lot of nutritional value to our bodies. First of all, they are rich in vitamins whose contribution in our body cannot be ignored. Apart from that, tomatoes are known to have low levels of calories, sodium, and saturated fats which make it the perfect match for the overweight person.

6.    Beans

Beans good for weight loss

Despite the fact that a good number of people do not like beans for their various reasons, they happen to be one of those products that can really do well among those with excess body mass. Apart from making you feel fuller for a longer period of time, they are also known to contain fewer calories and also controls blood cholesterol levels.

7.    Broccoli

broccoli good for weight loss

If you thinking of shedding some pounds within a short span of time through diet plan, then broccoli should be your ultimate choice. It’s a product that consists of proteins, vitamins and mineral salt which we all know how significant they are in the body. Apart from that broccoli increases the body metabolism and reduces the cravings for the snacks which are highly discouraged among the overweight persons.

Author Biography:

jade evans guest author bioHi friend, I’m Jade Evans, a person passionate about cooking and all things food-related. So I decided to create the MarvelousChef to share easy ways to cook, useful tips, healthy recipes, and to curate fantastic and hearty dishes for you.

How to Lose Weight as an Adult

As adults, we age and losing weight becomes harder with each painful year that passes by. We can look back to our youth and remember a time when losing a few pounds meant going for a run a couple times a week without changing anything else about diet or training intensity.

Now, losing those extra pounds becomes more burdensome than ever. In fact, you have sweated and run and dieted and lifted weights and the pounds STILL aren't coming off. Having a difficult time losing weight? Try these lesser known methods for weight loss to see if you get better results.

1) Lower your Cortisol and Stress

Stress is a killer for adults: literally. It can cause excess belly fat and can cause a loss of years on overall life expectancy. To lower cortisol and effectively lower stress, try this:

  • Take vitamin C
  • Take choline
  • Sleep more
  • Weight train more intensely but less frequenty
  • Drink less caffeiene
  • Breathe deeper and slower
  • Slow down in life
  • Listen to your body

Implementing these techniques should help your stress levels to stabilize and might help you shed a few pounds around the waist that you previously were unable to tackle.

2) Diet and Nutrition

Diet is usually included in a list of ways to lose weight, but as an adult, more advanced strategies have to be taken to effectively shed the pounds. Not only does proper nutrition have to be in play, but macro nutrient usage to balance hormones (once again) is also vital. Carbs are needed when leptin gets to low and can also be necessary to control cortisol. Also, healthy fats are needed for proper testosterone and estrogen balance while protein is utilized to keep you feeling full and satiated.

If you want to try an impressive weight loss diet, then you need to begin counting your calories. Count them for a few days to make sure you understand how to track everything, where your basal metabolic rate is, and how to properly handle portion control.

3) Sleep More

This one is linked to cortisol again to lower stress, but there are many more benefits to sleeping more. Of course, the main benefit is to feel refreshed and awake for the day. But others include:

  • having energy for exercise
  • re-balancing testosterone and estrogen
  • re-generating growth hormone
  • lowering cortisol
  • keeping mental focus sharp

If you implement more sleep in your life, not only will your social life and fitness life be enriched, but you will also have a better sense of well-being and a much greater chance of living longer in life.

Hopefully these tips have been beneficial for you to lose weight as an adult. Adults can no longer get by as the youth do simply by increasing their physical fitness activity: there are other factors at play such as sleep and rest, weight training, proper nutrition, supplements, and hormones.

Try out some of the techniques listed above to see if you can shed some extra pounds around the midsection and leave your comments here for us to discuss and debate. Happy weight loss!

Sure Fire Tips on How To Lose Fat Face As A Man

Fats are found in different parts of the body, including your face. Although they have distinct roles that they need to play, many people loathe them. Accumulation of fat beyond certain limits poses health risks. It causes overweight, heart-related complications among many other hazards. If fat happens to accumulate on your face, your facial appearance will definitely change, and you may not like your new look. The good news is that you can get rid of excess fat from your face. Here are the most efficient methods that men can use to lose face fat and restore your original appearance.

Burn the calories
Lose Fat apples and calories

Health research shows that calories are the primary source of overweight and obesity. When left unattended, they can accumulate to dangerous levels, and some of the fat will be deposited on the face. With each calorie that you burn, you will be cutting several pounds of fat.

According to the U.S Department of Agriculture, a man needs between 2000 and 3000 calories in a day to maintain a healthy body weight. For you to lose the weight, you may have to lower the intake of calories or burn the existing ones. Being active throughout the day is another easy method of burning the calories.

Physical fitness

Lose Fat woman with six pack abs

A weight loss program will be considered incomplete if it does not include physical exercises. The fat that has accumulated on your face can disappear if you decide to be active in physical activities. Some fitness programs are designed to make the whole body lose fat while others are particular to the facial fat.
The face-specific exercises are simple to perform, and you can do them anywhere, even at your workplace. Some of the fitness exercises that you can do include:

-Chewing gum: Set a schedule to chew some gum after every meal. Try to do so till your jaw starts aching. With time, you will notice changes on your face.

-Performing cheek lift; Most of the fat on the face are deposited around the cheeks. Cheek lift exercise is meant to activate the cheeks and make them burn these fats. Using the corners of your mouth, raise the cheeks towards your eyes and make it appear like an awkward smile. Hold the cheek in this position for at least ten seconds and repeat the procedure.

Watch what you eat

Lose Fat with vegetables

What you eat will have a direct impact on your weight loss program and the subsequent reduction of fat on your face. First off, focus on eating a balanced diet on a daily basis. This diet contains all the major nutrients that can leave a significant impact on your body and face. It should include proteins, fruits, vegetables and healthy carbohydrates. Regulate the amount of salt and sugar in the food.

When it comes to drinks, studies have revealed that water plays a major role in the weight loss process. Drink more water a day. You don't have to feel thirsty for you to take water. it is also advisable to ditch calorie-rich drinks as well as the sugary ones.

Using cream of wheat and oatmeal

Lose Fat eat healthy foods

The weight loss program starts in the morning with a healthy breakfast. Most of the people prefer to have either oatmeal or cream of wheat during breakfast. Currently, there is a fierce debate on the cream of wheat vs oatmeal for weight loss. Both of them are a warm and healthy breakfast meal. Choosing one meal over the other can be a daunting task, especially when we consider that they are low in calories. To come to a conclusive decision, you need to analyze detailed features of the meal and compare them with your goals and preferences.

-The filling capability: Oatmeal has more filling abilities, and you would feel satisfied after eating low quantities. By doing so, you will not feel hungry throughout the day, and this will help you to achieve your weight loss goal.

Protein content; The quantity of protein can also determine the filling capacity of the food. Food that is rich in protein content are harder to digest so it takes the body several hours to absorb it fully, thus, making you crave less. A cup of oatmeal contains 5.9g of protein, making it better than cream of wheat which has 3.9g.

Fiber content: Foods rich in fiber are more efficient in promoting weight loss. A serving of oatmeal contains 4 grams of fiber while that of cream of cheat contains 1.3 grams.

By looking at these factors, oatmeal seems to be more effective especially when it comes to losing weight and helping guys lose face fat.

Lose Fat Hector Gordon guest author bioHector is the founder of NightmareWorkout, where he and his associates blog with so many years of professional experience in the fitness world. He’s glad to share all his knowledge to help you if you just don't know what to do and when or where to start your road to fitness to being physically healthy. He'll even do some research to your questions if required. Problems – Solved!

12 easy Weight loss hacks for extremely busy people

Diet plans and hours at gym may not sound tempting to people with extremely busy routine.  It can be tough for people to manage between work hours and time spent on exercise or at gym. But of course health is important and one must not neglect himself in busy schedule.

There are hacks that can manage between your weight loss goal and your tough routine effectively.

Follow these easy things in your life and get your journey started towards fitness and weight loss.

  1. Love yourself first

For healthy and fit life first you need a motivation to start and there is no great motivation than loving yourself. Loving yourself does not cost you any energy or time or money. You can start it now without worrying for anything. All you need for this is you and a lot of love ☺

  1. Find yourself a support

After you are motivated enough now it is time for some real entry. Involve someone else in your plan. Tell your spouse, friends or colleagues that you are going to work on your health and fitness. This will not only keep your motivation level on track but they will provide you moral and physical support for this. For example they will not offer you anything to eat in between schedules as they will know that you are on diet. And they will encourage you by telling you that you are doing really well.

  1. Don’t label your food

Don’t label your food as bad, junk or good food. Just try a mix of it every day with different combinations. Staying only on veggies or boiled food is not encouraged. Eat everything but eat it in limit. You can eat chocolate or your favorite fries sometimes. Just be normal about your food.

  1. Chew well

What you eat, chew it well. Chewing for long give signals to your brain about fullness. Don’t talk or divert your attention towards other things. Staying focused on eating will make your brain realize that you have eaten quiet well. Distractions don’t let your brain calculate about how much you have eaten and you end up eating more than usual.

  1. Hunger check is must

Before eating anything ask yourself a question “are you really hungry”?

Eat only when you feel appetite. This will not only help you in maintaining your fitness and weight but it will also improve your stomach functions and overall health.

  1. Don’t go for temptations

Eat only on time. Even if you are too busy don’t eat irregularly. This can boost your weight gain a lot. Try to eat on regular intervals. Say no to temptations or irregular cravings.

  1. Switch your normal water to detox water

We all know the famous detox water recipe. You can keep a bottle of detox water with you and instead of drinking normal water you can switch to detox water.

  1. Don’t pick leftovers

Never ever pick leftover food even if it is only one bite. It will engage your stomach in digestion process again and your body and metabolism will not get enough rest.

  1. Set realistic goals

Always set realistic goals especially when you are not involving yourself in gym or other time consuming exercises. Obviously you can’t lose 50kgs just by not doing exercise or following diet plans. Try to be realistic as this will keep you motivation level up. Unrealistic goals can break your motivation and you may get dishearten after not achieving your set goal.

  1. Eat healthy versions of your favorite food

You want to eat something but also want an effective weight loss, than transform your food in healthy version. Instead of eating fries you can eat baked potato or no oil fried chips. This will satisfy your appetite without creating burden on your calorie burnout routine.

  1. Keep your lunch box with you

Rather than buying food from outside keep your lunch box with you. This will stop you from buying food that can be real threat to calories control routine. In your lunch box you will pack healthy food and obviously this will encourage healthy eating during tough routines.

  1. Make a cheat sheet

Staying loyal with yourself is important. Make a cheat sheet for you so that you can know how and why you cheated your appetite routine. You can work on points to increase your motivation once again and you can drag out temptations and reasons that may boost your cheating intentions.

AUTHOR BIO

ABOUT Andrew Patrick

andrew patrick guest author biographyAndrew Patrick is a freelance writer and editor.  He loves to read and write articles related to health and lifestyle, and has a passion for technology as well.  He holds a Masters degree in Computer Science from the University of Karachi. You can connect him on LinkedIn

A Happy Brain is a Focused Brain

It’s summer again, the season we all suddenly remember the fitness goals we made back in January that, based on the state of our beach-bodies, we may not have stuck to like we meant to. Getting in shape and staying that way can be difficult for a lot of reasons. One of the big reasons resolutions don’t stick, is that it takes mental focus and commitment over the short and long-term to develop and keep the habit of fitness.

Sleep

This may seem like an obvious one, but it bears repeating. Getting enough sleep in one of the foundational elements of health. If you don’t get enough sleep you will suffer from a host negative physical side effects from increased risk of cardiovascular disease to slower healing of injuries. Not getting enough rest also results in impaired ability to make good decisions. There are numerous studies on this consequence of undersleeping, but the practical reality is that not sleeping enough severely damages the ability to think in terms of the big picture, which makes it even more likely that you’ll go for that nap, or plate of bacon instead of engaging in your fitness routine.

You Are What you Eat

Nutrition is another basic pillar of your body and brain’s overall wellbeing and ability to focus. What you eat off course affects your waistline, a fact most of us are all too aware of. But did you know it affects your brain as well? When you eat junk foods, particularly those that are high in refined sugar, it can limit your brain’s ability to function and even change how it works. Aside from avoiding certain foods, to optimize your brain’s focus, it is also important to make sure that it is getting what it does need, foods rich in antioxidants and vitamins. Luckily this aspect of health can be helped along with supplements if you have trouble integrating all the nutrients you need into your diet. Although that doesn't change the fact that watching what you eat is a crucial component in achieving your fitness goals.

In It to Win it

No matter what your fitness goals are, in order to attain them, you’re going to need the help of your brain. It takes more than wanting to do it and saying you’ll do it and meaning it. You have to make sure you’re able to focus on your goal and make consistent decisions that will lead to the accomplishment of your fitness goals. So take that first step focused on your goals, go to bed early and remember to take your vitamins!