Fat Burning Foods that Speed Up Metabolism

Metabolism involves chemical reactions that continuously take place in your body. Metabolism promotes growth, reproduction, etc. and helps maintain the overall health. Through metabolism, life is maintained in the body. Higher metabolism rate means your body can burn calories fast. To speed up metabolism naturally and effectively, you need to exercise properly and you need to consume natural metabolism boosters. Body metabolism results in the production of energy. A low rate of metabolism is one of the common causes of weight gain.

Natural Metabolism Boosters

These days, you get metabolism boosters in the form of supplements; but they often contain caffeine and other stimulants, which boost the rate of metabolism only for a short period. Moreover, they put a lot of stress on the central nervous system. If you use these metabolism booster supplements over a longer period, losing weight becomes still more difficult, as after some time the body becomes tolerant of the stimulants in the supplements. To avoid the harmful side effects of these supplements, you should follow a regime of fat burning exercises and you should incorporate natural metabolism boosters in your diet. Remember, just sticking to a diet that includes fat burning foods is not sufficient to achieve the desired weight loss. For that, you need to exercise regularly and you need to lead a healthy lifestyle too.

The fat burning foods that accelerate metabolism offer several health benefits. For instance, tea leaves, fruits and vegetables, and wine which contain EGCG (Epigallocatechin gallate) are not only beneficial for fat burning, but also for prevention of various diseases because of the antioxidant properties that they carry. They help prevent heart diseases, cancers and they uplift your mood too. Digestion of proteins stimulates the cellular activity and thus boosts body metabolism. Foods with complex high fiber carbs are not only considered as highly thermogenic foods, but also satiating foods which can fill you up and sustain you longer. They steadily release insulin into the bloodstream and minimize insulin swings. Calcium accelerates weight loss by breaking down the fat from fat cells. Fruits and vegetables acting as metabolism boosters have thermogenic properties. They also have minimal impact on your insulin levels. They offer a lot of fiber, water, vitamins and minerals which ensure efficient metabolism. The nutrients prevent fat absorption into the cells. Regular intake of some spices like garlic boosts the immune system and prevents diseases. Omega 3 fatty acids control the levels of the fat hormone ‘leptin’, which influences the number of calories burnt and stored as fat.

Foods that burn fat and boost metabolism are also known as negative calorie foods. By eating these foods every two or three hours, you can trigger body metabolism, and can enhance the process of burning of stubborn body fat. As the calories offered by these foods are less than the calories required to digest these foods, they are known as negative calorie foods or fat burning foods. Here is a list of foods that accelerate the process of metabolism and promote fat loss.

Foods that Help Burn Fat and Speed up Metabolism

• Almonds

• Green Tea

• Salmons

• Brown Rice

• Apples

• Red potatoes

• Beans

• Berries

• Broccoli

• Spinach

• Cabbage

• Cantaloupe

• Cinnamon

• Coffee

• Cucumbers

• Eggs

• Vinegar

• Steak

• Lemons

• Lettuce

• Sardines

• Oatmeal

• Pear

• Pepper

• Soy Products

• Natural Yogurt

• Brussels sprouts

• Green Beans

• Chicken Breast

• Grape Fruit

• Drinking Water

• Whey Protein

• Whole Grains

• Kiwi

• Mangoes

• Pineapple

• Skinless chicken breast

• Celery

• Endives

• Tomatoes

• Lean beef

• Jalapeno

• Tea

• Low-fat dairy products

• Sesame seeds

• Leafy green vegetables

• Brown rice

• Non starchy vegetables

• Fish• Flax seeds

• Pistachio

• Primrose

• Sunflower

• Avocados

• Chilies

• Cayenne pepper

• Horseradish

• Garlic

• Ginger

Capsaicin rich spices, lean protein, good fat and caffeine and EGCG (Epigallocatechin gallate) rich beverages like tea can be included in regular diet (in correct proportions) as they help increase the rate of metabolism. The aforementioned foods help burn calories and enhance the process of fat burning. But, if you start eating only negative calorie foods, you may eventually have to face health complications. So, you should opt for a balanced diet which includes these foods in right proportions.

How to Lose Weight Fast Without Pills and Exercise

How to Lose Weight Fast

If you have ruled out exercise from your weight loss plan, then you are only left with diet as the method to lose weight. At the same time, resorting to pills is not what you would want to do. So making changes to your diet and lifestyle is the only option you are left with. Remember, it has to become your lifestyle itself, else the chances of you gaining all the weight back are very high.

Breakfast
The quickest way to lose weight is to have breakfast everyday. It is not for nothing that breakfast is called the most important meal of the day. Breakfast is a meal, which one has after about 8 hours of ‘fasting’, post dinner. Having a healthy breakfast is one of the natural ways to increase metabolism. A healthy breakfast will help to kick-start metabolism in the morning. Research has established the fact that having a healthy breakfast helps to lose about 4 pounds without exercise or without dieting. Isn’t that a better way to natural weight loss?

Meals
The most effective way to lose weight is to divide your three big meals into six small meals. Having small meals is one of the best ways to lose weight. There is a 10% increase in metabolism after meals for a period of 3 hours after a meal. Therefore, eating at regular intervals will keep metabolism on the higher side and ensure you do not snack in between meals which will help to keep junk food out. The best diet plan to lose weight will vary from person to person. You will have to take your daily activity into consideration. If you have a sedentary lifestyle, then the number of calories required everyday will be lesser than someone who has an active life.

Portion Control
An important point in any kind of weight loss program is to create a calorie deficit. Only when calorie deficit is created does the body use stored fat, which, in turn, helps in achieving weight loss. It is best not to cut down on any food item but have all of them in limited quantities. With portion control, you will have to ensure your food plate has carbohydrates, proteins and fats in it. If you miss out on any one of these nutrients, you will find it very difficult to achieve the intended weight loss.

Meal Timings
Along with what you eat, when you eat also has an important role to play when one wants to lose weight. It is best to have a daily schedule of your meals in place. Stick to the timings as far as possible. An important point to remember is to avoid eating anything about 2 hours before you hit the sack. Eating just before bedtime is often the cause of weight gain which you will want to avoid at any cost.

Green Tea
Green tea is known for being rich in antioxidants. However, for people who want to lose weight, it is the fat burning ability, which will be of interest to them. Drinking two to three cups of green tea through the day will aid in the weight loss process. It is important to note that green tea should not be substituted for any meal.

Water
One of the ways to lose significant weight in a short time is by drinking sufficient quantities of water all through the day. It is said that a person should consume at least 8 to 12 glasses of water everyday but a little more than this won’t hurt. However, this count of water should not include milk, aerated drinks, tea or coffee, etc., which you consume all through the day. If possible, you may want to stick to drinking ice-cold water as drinking cold water helps to increase metabolism and burn more calories in the process.

Fiber
For losing weight fast without pills and exercise, make sure you increase your fiber intake. Make sure you have whole grain foods like whole wheat bread, brown rice, etc. At the same time, increase the quantity of fruits and vegetables in your diet. This will ensure you do not overload your body with excess empty calories. When you are hungry in between the meals, turn to carrots, cucumbers, celery, etc., to fill up your stomach. This will give you fiber and prevent empty calories from making their way to your stomach.

Fat
People often skip fat from their diet in their bid to lose weight. However, this does not help in the weight loss process. In fact, it makes the process far more difficult. Therefore, including healthy fats in your diet in right quantities is necessary. Remember, good fats and limited quantities is what I stress upon.

Carbohydrates
Complex carbohydrates have to be a part of your diet. It is the simple carbohydrates, which you will have to avoid. Include whole wheat, brown rice, bran, etc. in your diet for the same. Eating complex carbohydrates will ensure you do not feel hungry often and do not end up binging on the unhealthy, fattening junk food items.

Proteins
If you want to lose weight fast without pills or surgery then proteins have to be a part of your diet. Proteins help in increasing metabolism which, in turn, helps you to lose weight fast. Make legumes and pulses a part of your regular diet. If you like eating meat then stick to eating lean, white meat. If you are fond of chicken and turkey, then chicken or turkey breast without skin is the best bet. For fish eaters, there are a number of oily fish that you can include in your diet.

The measures mentioned in this article are simple and easy to follow. At the same time, remember, if you take to exercising, then you will be able to lose weight faster and have long-lasting results as well. Make healthy eating and exercise a way of life to prevent any weight accumulation in the future.

How to Lose Belly Fat for Women

Weight loss programs are not always intended to have a zero figure. Maintaining a proper body weight is essential to avoid embarrassment as well as to prevent several health conditions. Women may gain excess belly fat due to several reasons, like hormonal imbalance, post pregnancy and childbirth, etc. You need to follow a healthy and natural weight loss technique in order to avoid gaining weight rapidly after the regimen.

Best Way to Lose Belly Fat for Women

➡ Count your Calories
Firstly, you should calculate your total requirement of calories (it differs according to age, type of lifestyle, etc.) and consume only those number of calories every day. Counting calories is one of the best ways to lose weight. Women should specifically avoid emotional eating of foods like chocolates, fries and ice cream as they lead to quick weight gain.

➡ Substitute High Calorie Food
One of the best tips on weight loss is to substitute all high calorie foods like butter, cheese, fried foods, ice cream, all junk food, etc., with low-calorie versions like fat-free or low-fat dairy products, baked foods, etc. Similarly, you should completely avoid having foods high in sugar, salts, fats, all processed foods and meats; and also aerated beverages and sodas.

➡ Eat Breakfast
Having a heavy and healthy breakfast will boost metabolism and keep the stomach full for a longer time. You can have egg whites, whole grain toasts, oatmeal, sprouts, fresh fruit juices (without sugar), fruit smoothies (without sugar), etc., for breakfast. Boosting metabolism with fruits, salmon and whole grain is also one of the quickest ways to lose belly fat.

➡ Eat Smaller Meals
Gorging on food, snacking continually, and having large portions of food are the major causes of weight and fat gain. Obviously, you need to get rid of all these habits. You should rather, have smaller and frequent number of meals throughout the day. Have 4-5 small (one dish meals) and make healthy food options.

➡ Eat Healthy Food
Lean meat, chicken, fish, eggs, fruits, beans, seeds, vegetables, low-fat milk, buttermilk, yogurt, flaxseed, whole grain products, olive oil, herbal tea, green tea, etc., are some of the healthy foods that you should include in your diet every day. You should opt for healthy, natural and homemade food rather than going for processed ones.

➡ Cardiovascular Exercise
When talking of exercises for fat loss, cardiovascular exercises are simply the most effective ones. Jogging, running, cycling, brisk walking, etc., are some of the best cardiovascular exercises that help in fat burning. You can perform either of these exercises for 20-30 minutes every day to get rid of excess fat in your body.

➡ Other Exercises
Apart from cardiovascular exercises mentioned above, there are several other exercises that are equally effective. Crunches, squats, lunges, aerobics, etc., are some of the other exercises that can be performed at home. Climbing the stairs up and down for a couple of times every day also helps in fat loss.

➡ Physical Activity
As mentioned above, weight loss is possible only if the number of calories consumed are burned. In order to burn calories, you need to perform some kind of physical activity every day. If you are not inclined to go for the aforementioned exercises, you can undertake other interesting activities like outdoor sports, dancing, swimming, aerobics, etc.

➡ Drink Water
Last, but not the least, apart from the diet and exercises, you need to remain hydrated by drinking sufficient amounts of water every day. Water boosts metabolism and also helps in suppressing appetite to a great extent. On the other hand, having proper sleep for 6-7 hours will also be helpful for losing belly fat for women.

In several weight loss programs, diet is often synonymous with starvation. However, in a healthy diet, you can consume healthy foods, and not starve yourself by limiting to one certain food product, as in crash diets. Secondly, exercise is also essential to lose weight. You should note that strenuous exercise will help you in getting rid of belly fat fast.

Following these tips regularly will surely help in a natural weight loss. Once you get rid of the fat, you can definitely go for ab exercises to build six pack abs. In order to succeed in your weight loss plan, you also require motivation and determination. Lastly, note that it is wise to consult the doctor before commencing any diet or exercise plan, if you suffer from chronic illnesses. Good luck!

Tips to Lose Weight in 10 Days

Have you received an invitation to a glamorous event? Or, are you tired of hearing catty comments about your increasing body weight? Although not the perfect size zero, but, having a proper weight surely boosts your confidence and makes you feel good about yourself. Well, you have heard this numerous times and also subscribed to weight loss plans with a lot of zeal and enthusiasm. But, it lasts for a couple of days as you can hardly manage having fixed food options and gym regime in your busy schedule. In my opinion, this is one of the most common reasons for inability to lose weight.

So, here is one of the easiest weight loss plans that has no limited food options like a fad diet, nor any tedious techniques. But, a set of simple rules and tips that will help you reduce weight in ten days. You should remember that as one does not gain weight overnight, neither can it be lost overnight. These tips will help you to reduce weight quicker than your regular weight loss regime.

How to Lose Weight Quickly

In most of the cases, obesity or excess body weight is caused due to wrong eating habits, sedentary lifestyle, and lack of exercise. So, the aim of the plan is to get rid of these unhealthy habits and opt for healthy and proper ones. Here are the 10 best tips to lose weight naturally.

1. Eat This

Making right choices of food throughout the day is the simplest way of keeping a check on your weight. Make sure that you include a lot of fresh fruits and vegetables in your daily diet. This is because fruits and vegetables provide all the essential nutrients, but do not contain any unhealthy fats and cholesterol. Make sure you eat vegetables in the right manner. Fruits should be cut or freshly juiced for consumption. Along with this, you can have other healthy foods like egg white, lean fish, lean skinless chicken, nuts, low fat milk, sprouts, cottage cheese.

Try This: Eat salads without dressing, boiled vegetables of your choice with seasoning, fresh vegetables juice, vegetable soup, fresh fruit juice, steamed/grilled fish, etc., for 10 days for a quick weight loss.

➡ Remember the words ‘Fresh, Boiled, Steamed, Grilled, and Stir-fried’, and include food dishes that are prepared according to these cooking methods.

2. And Not This

If you wish to burn off pounds quickly, you need to completely avoid junk food and stop eating out altogether. Wrong and large food servings at restaurants will do more damage to your waistline and heart than believed. Completely cut down canned fruit juices, fast food like pizzas, burgers, and all types of sweets. Cook at home with fresh ingredients, and without fattening products like cheese, butter, sugar, etc.

Try This: Avoid foods that are buttered, fried, deep-fried, cheesy, sweet, frozen, packaged, roasted, and baked (only in case of sweets).

➡ Avoid all chemicals, additives, and artificial components in your food (found usually in junk food), and go for organic and natural foods.

3. Drink This

Drinking 8 glasses of water throughout the day is a must as it helps in cleansing your body. Similarly, having a full glass of water before every meal will make you eat less, and hence, help in a quick weight loss. Skip your morning creamy coffee or smoothie with full milk, and try green tea, honey lemon tea, low-fat soy milk, fresh fruit juice (without sugar) for 10 days.

Try This: Switch to green tea as it improves metabolism, stimulates fat oxidation, and helps in weight loss.

➡ Drink water! As it will prevent dehydration, burn calories, suppress appetite, and ultimately help you cut down on soda.

4. And Not This

Did you know that the soda, and not coffee, is a staple drink of many Americans? Although today many Americans are opting for water, soda (and other sugary drinks) still rank as the number one drink and cause of obesity. A single bottle of soda contains nearly 17-20 teaspoons of sugar. When losing weight, you should concentrate on healthy drinks like those mentioned above. Avoid having artificial flavored fruit juices, packaged fruit-based drinks, full fat milk, colas, alcohol, and sodas completely.

Try This: Many of us skip counting liquid calories when on a diet. Just as your food, also keep a check on what you drink and how much you drink.

➡ Once you stop eating out, your intake of soda will come down considerably. At home, make sure you do not add sugar to any drink.

5. Let’s Actually Move

No diet can singularly help in losing weight. A daily routine of exercise is required to burn off the excess fats in your body. If possible, subscribing to a gym membership is the best option to lose weight. If not, you can work out at home. However, make sure you undertake a strenuous physical activity for 20-30 minutes every day. Exercising regularly will burn more calories and help lose weight in a week.

Try This: You can go for pure fat burning exercises like Hindu squats, or aerobic exercises, strength training, weight training, and/or jogging, swimming, fast walking.

➡ If not exercise, consider going for water aerobics, or basketball, or running, or swimming, or volleyball, or football, etc., for 45-60 minutes every day to lose equal amount of calories.

6. Let the Countdown Begin

Keeping a food diary is a clichéd technique advised to those watching their weight. But, it is also one of the most effective ones. Keeping a track of all the calories you consume during the day will help you know and plan what to eat and how much to eat. Cut down or change the type of food that provides excess calories and switch to a healthier version.

Try This: Count the total number of calories you consumed throughout the day. When exercising, make sure that you burn more calories than you consumed.

➡ You can use online websites or apps to count calories. Make sure you also count the liquid calories you consumed throughout the day.

7. Two is Company

Many people blame their overeating to emotional eating. Emotional or mindless eating is another major reason for weight gain. Eating at the desk, or during a drive, or even in front of the television can pack more calories than you realize. An easiest way out of this is to eat with company or your family. That way, you know what you are eating, and how much you are eating. Plan specific meal times every day and avoid snacking in between your meals.

Try This: Plan a mealtime with your partner or friend every day, cook healthy food together, and enjoy the meal. This will increase your motivation and decrease your chances of cheating.

➡ Even if having a small meal, try to include variety (with some vegetables, a small piece of fish, some fresh fruit) so that your meals appear interesting and tempting.

8. Relax

Stress and mindless eating are related to each other. Firstly, try to reduce stress and relax. We all have our comfort foods that we do not mind indulging in at any given moment. But, the frequency and amount of consuming your comfort food may be the cause for your excess weight gain. For that, follow the aforementioned tip of having company when eating, avoid late night snacking or emotional eating. Take smaller portions of food and eat them slowly. This will make you feel fuller. Try to relax and enjoy your food.

Try This: You can try relaxation techniques like pursuing your hobby, meditation, yoga, etc., every day to reduce stress. It will indirectly help you in achieving your goal.

➡ Concentrate on what you eat, de-stress, eat slowly, and enjoy what you eat. This way, you can clearly notice the signs of fullness your body sends you and stop mindless eating.

9. Tiny Tasty Treats

Now, although we may be very much motivated to reach that dream number of pounds or kilograms, but, an occasional indulgence is something very few of us can resist. You can still have bites (note bites and not plates full of) of your favorite food once a while. This will surely, positively motivate you to lose weight. Secondly, you can have healthy snacks like cut fruits, carrots, nuts, popcorn, broth (with lean meat and vegetables), etc., to control hunger pangs.

Try This: When craving for restricted foods, have a comparatively healthy option among the rest. For e.g., when craving for sweets, have dark chocolate, fresh fruits, or something less unhealthy than cakes and muffins.

➡ Make your own sweets (with healthy ingredients, less sugar and no preservatives) or you own version of pasta at home to overcome your craving.

10. Let’s Do It

Lastly, you will need a daily healthy dose of motivation to get through the entire weight loss plan. But, do not consider it a burden or a tiresome chore. Try to enjoy your new diet. Ask your partner or friend to join in, bring variety in your food and exercise pattern, and I am sure you will enjoy the program. Self motivation is very important, and hence, try rewarding yourself when you lose even the slightest amount of weight.

Try This: Motivate yourself with quotes, stories, and accounts of people who have successfully lost weight. Concentrate on the benefits of weight loss and on your regained confidence.

➡ Remember, this tenth point is essential to motivate you back to the first point again every day.

Note: It is recommended to consult the doctor to know the exact cause of your weight gain before subscribing to a diet plan. If the weight gain is due to improper food and lifestyle habits, you can reduce weight by following a diet and exercise plan. On the other hand, if it is due to any disorder, or as a side effect of some medication, please do consult the doctor. Secondly, make sure you consult the doctor before making drastic changes in your diet.

Using these guidelines, you can have your weekly diet chart made according to your age, gender, calorie requirement. As this diet involves many food options and variety, it is easy to follow. You can share your input or experience in the comments section below. Good luck!