How Weight Loss Changes After Middle Age

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As we age, our body composition changes. You may have noticed that since turning 30, you have gained weight, particularly around your mid-section, and that weight loss techniques that have worked well for you in the past, such as calorie restriction and cardiovascular exercises, have had little to no impact on your body. This is a common experience, and it can be attributed to the natural process of sarcopenia, our shifting hormonal levels, and lifestyle habits that intensify these changes.


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What is Sarcopenia?

Sarcopenia refers to the natural muscle loss that begins in middle age and continues throughout our lives. Beginning around age 30, we naturally lose about 1 percent of our muscle mass each year, and this process accelerates once we reach age 40. This contributes to weight gain as the lean muscle mass that we lose is replaced by fat. Muscle burns more calories than fat, so our metabolism accordingly slows down as muscle mass decreases. So, if you are eating the same amount as you did your twenties, you are consuming too many calories. The excess calories will be stored as more body fat, compounding the issue.

Many of my patients turn to cardiovascular exercise and dieting to counteract middle aged weight gain. However, as diets that are deficient in protein and cardio exercises can both further decrease lean muscle mass, these strategies either cause no discernible difference, or backfire. What can be done to reverse a slowing metabolism?

Reversing Muscle Loss with Protein

There are two excellent ways to regain lost muscle mass, and to protect the muscles that you currently have. The first is to eat a diet rich in protein. Protein is comprised of amino acids. These are the chemical compounds in food that are responsible for building and repairing the muscles, as well as every other organ in your body. Eating a diet rich in protein ensures that your muscles are being fed the amino acids that they need to guard against loss and regenerate new cells. I advise my patients to concentrate on lean protein sources in their meals, including seafood, poultry, lean beef, and soy. Add to those choices a variety of fresh produce and a small amount of whole grains for healthy, balanced meals that nourish the body. When our diets are deficient in vitamins and minerals, we experience that lack as hunger pangs. Eating a variety of fresh fruits and vegetables of many different colors guards against those cravings.


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Protein smoothies are another excellent way to keep muscles nourished and accelerate weight loss, as long as the smoothies are not sweetened with added sugars. Receiving protein via smoothies, shakes, and other liquid meal replacements provides an added weight loss benefit. When we take a short break from solid foods, we encourage our bodies to tap into stored fat for energy. When we pair that technique with protein, it accelerates weight loss, while simultaneously protecting our muscles. Other proven health benefits of intermittent fasting include a decreased risk of type 2 diabetes, lower blood pressure, an improved metabolism, and decreased inflammation in the body. Try substituting protein smoothies made with unsweetened protein powder and fresh fruits and vegetables for your breakfast or lunch. If you have a significant amount of weight to lose, I recommend incorporating one full smoothie day per week.

Reversing Muscle Loss with Strength Training

The second strategy involves strength training, or working out with weights. When we are sedentary, as many in our culture are, this sends a message to our bodies that we don’t need our muscles, which contributes to more muscle loss. To reverse this trend, try strength training a couple of times per week. This will not only build up your lean muscle mass, boost your metabolism, and improve your muscle-to-fat ratio, but has also been shown to improve cardiovascular health, prevent bone loss, reduce back pain, sharpen your memory, and reduce risks of major diseases, including cancer, type 2 diabetes, and high blood pressure.


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Many middle-aged patients are intimidated by the idea of working out with weights. I like to reassure them that starting out with lighter weights and a lower number of repetitions is an excellent place to start. As you become stronger and more confident, build up in weight and intensity.

In one study published by the American College of Sports Medicine, participants aged 45-54 lost an average of four pounds of fat and gained around three pounds of muscle over a 10-week period through performing strength training exercises. In that study, weight lifting as little as twice per week was enough to bring about these changes.

Hormonal Levels

In middle age, the amount of estrogen that the ovaries produce decreases. In order to compensate for this hormonal change, our fat cells, which are also capable of producing estrogen, swell in size. These fat cells tend to gather around the waistline, as they are able to produce the most estrogen in this area. For men, something similar happens. Testosterone levels drop, usually beginning in the 40s, and continue to decline by one to two percent per year. Since testosterone works in the male body to both build muscle and burn fat, a softer, heavier body results from the lower testosterone production.

Eating for Hormonal Balance

While our hormonal levels will continue to shift throughout mid-life, the good news is that we are able to alleviate the symptoms of low estrogen and testosterone through adjusting the diet. There are certain foods that both improve and exacerbate the hormonal side effects of aging. Since the hormonal needs of men and women differ, these foods will not always be the same.

For women, I recommend eating a diet rich in soy products, such as tofu, edamame, and tempeh. Soy contains isoflavones, which are similar in structure to estrogen, and can help ease some of the side effects of menopause. Flaxseed meal is another beneficial addition to the diet, as it is both rich in the fiber that helps us to feel full longer between meals and contains compounds called lignans, which imitate estrogen in the body. For the same reasons, men should limit the amount of these foods in the diet.

For men, I recommend concentrating on foods that increase testosterone production, such as whole eggs and foods rich in zinc, including seafood, spinach, and lean meats. Both sexes should avoid added sugars, which exaggerate hormonal imbalance and interfere with weight loss.


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Sleep: The Third Pillar of Weight Loss

Many of my patients follow a healthy diet and exercise regularly, but still have difficulty losing weight. Why is this? Though there are several potential answers to this question, a common one involves a lack of sufficient sleep. Your body repairs itself during sleep. This includes the muscles, the hormones that control the metabolism, and the processes involved in rational decision-making. Without consistently receiving 7-9 hours per night, you set yourself up for muscle loss, heightened hunger and stress hormones, and a compromised ability to avoid unhealthy food choices.

It often becomes more difficult to receive a sound night’s sleep in middle age. Melatonin production declines after age 30, making it more difficult to both fall asleep and stay asleep throughout the night. For women, hot flashes often interrupt sleep as well. Men have an equally difficult time, as falling testosterone levels are associated with decreased amounts of time in deep sleep. Fortunately for both sexes, there are certain dietary adjustments that can help us to receive more deep sleep.

  • Add more protein to the diet. Not only does this assist in building up your lean muscle mass, a diet high in protein stimulates the release of hormones that assist with reaching deep sleep and inducing sleepiness at the end of the day.
  • Eat foods high in L-tryptophan. This amino acid helps our bodies to fall asleep faster, stay asleep longer, and wake less frequently due to hormonal side effects. It can be found in fish, poultry, eggs, and low-fat dairy products.
  • Tart cherry juice concentrate. This food is rich in both antioxidants and melatonin, one of the primary hormones responsible for lulling you to sleep. Try a little a few hours before bed, taking care to select an unsweetened variety.

Lifestyle habits affect our ability to sleep deeply as well. Avoid all phones, computers, and other blue light-emitting screens a couple of hours before bed. Keep a consistent sleep schedule, including on the weekends. Manage your stressors, and take time every evening to engage in a relaxing activity, such as reading, a warm bath, or gentle stretching to prepare your body for sleep.

Other Lifestyle Habits


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As you begin to eat a diet rich in protein and the foods that promote hormonal balance, practice strength training a couple of times per week, and make sleeping a priority, you will notice positive changes in your body composition. Here are some other tips to bear in mind that assist with weight loss. This is not intended to be a comprehensive list, but are other techniques to add in as you progress.

  • Drink plenty of water. Aim for 7-11 glasses per day. Every function your body performs relies on water, and drinking plenty of water, especially before meals, helps to guard us against overeating.
  • Speak with your doctor. Some medications interfere with weight loss, and certain underlying health conditions, such as hypothyroidism, make losing weight more difficult as well. Get evaluated in person if you have trouble losing weight.
  • Keep a food diary. In my experience, most people tend to underestimate the amount that they eat in a day, especially when we are balancing several responsibilities. Keep yourself accountable.
  • Eliminate unhealthy foods from your home. Even the sight of sweet and fatty foods activates the reward and pleasure centers in our brains. Most junk food items contain no nutrients or protein to assist with satiety. They add empty calories to our diet, and set us up for energy crashes and cravings for more later on. Remove them from your home.
  • Limit eating out. The only way to be certain of what you are eating is to prepare it yourself. The average restaurant meal contains far more calories, fat, and sugar than should be consumed in a single meal. Simply avoiding restaurants is often enough to cause significant weight gain for many of my patients.
  • Find ways to be more active throughout the day. Take the stairs, park at the back of the parking lot, take a 20-minute walk after lunch or dinner, and play outside with your grandchildren. All of these small changes add up to increased calorie burn, decreased pain, and higher quality of life.

Are you interested in more helpful articles about weight loss after middle age? Check out my website, DrApovian.com, where you’ll find free recipes, advice, and articles written just for you.

About the Author

For over twenty-five years, Dr. Apovian has held a position at the forefront of the weight-management and nutrition field. One of the world’s premier weight-loss experts, she has distinguished herself as a leading researcher, treatment provider, teacher, and New York Times bestselling author. She is currently the Director of the Nutrition and Weight Management Center at the Boston Medical Center, a Professor of Medicine at the Boston University School of Medicine, and the Vice President of the Obesity Society.

5 Weight Loss Zuchini Recipes You Have To Try

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Zucchini is one of the varieties of summer squash. It has a light green to dark green molded skin and a delicate flavor, creamy white flesh and soft shell, which is a perfect addition to any summer meal.

The summer squash has its ancestry in the Americas, but this particular variety which is called zucchini was developed in Northern Italy in the second half of the 19th century.

In the culinary world, zucchini is treated as a vegetable. Botanically speaking, they are fruits, a type of botanical berry called a “pepo.” They are the swollen ovaries of the zucchini flowers.

One and a half cup of raw zucchini contains

Summer squash is a rich source of alpha carotene and beta carotene and other health-promoting carotenoids such as the lutein, zeaxanthin, and beta-cryptoxanthin.

Zucchini is low in calories, but it increases your satiety value. It has a high water content and is rich in fiber. So zucchini recipes are perfect when you’re on a diet.

High source of antioxidants and vitamin C

Seeds of squash vegetables hold many types of phytonutrients that may help fight inflammation and oxidative stress. One zucchini has over 50 percent of your daily vitamin C needs. Vitamin C helps lower blood pressure, maintains the lining of your blood cells and protects against inflammation and clogged arteries.

High source of potassium

Zucchini is high in heart-healthy mineral potassium. You can get 15 percent more of your RDA from one cup of cooked zucchini. Research studies point out that low potassium levels is tied with other mineral imbalances and may increase the risk of heart disease. Potassium naturally lowers your blood pressure. Increased potassium intake also reduces your stroke risk.

Provides overall cardiovascular protection

Zucchini has abundant manganese and vitamin C which keeps your heart healthy. Research studies show us that these nutrients are useful in preventing diabetic heart disease and atherosclerosis. The vitamin C and beta-carotene present in zucchini prevent the oxidation of cholesterol. Oxidized cholesterol can lead to heart disease.

Improves Digestion

Research studies say that zucchini offers anti-inflammatory protection within the GI tract that can reduce ulcer-related symptoms, IBS, and leaky gut syndrome.

If you eat lots of anti-inflammatory foods such as the non-starchy fresh vegetables, it is the first step towards reducing the body-wide inflammation and gut related issues.

To obtain the biggest digestive boost eat zucchini along with seeds and skin. You may even add it to green smoothies.

Enhances eye health

Zucchini has a healthy dose of phytonutrients such as the vitamin C, beta-carotene, manganese, zeaxanthin and lutein that protects your eye health.

Lutein and zeaxanthin are two carotenoid antioxidants that protect your eyes against macular degeneration, glaucoma, and cataracts. These vitamins protect the macula, retina, and cornea from UV light damage and oxidative stress that can lead to loss of vision.


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Great source of B vitamins

Zucchini is an excellent source of B vitamins including folate, vitamin B6, and riboflavin. Adequate B vitamins enhance your cognitive health, prevents fatigue and maintains an upbeat mood.

Zucchini is beneficial for women planning for a baby because folate allows your body to synthesize new DNA and conceive properly.

Anti-cancer benefits

Research studies say that fiber-rich foods help to alleviate cancer by washing away cancer-causing toxins from the cells in the colon. The vitamin C, folate, and beta-carotene contribute to protecting the colon cells from harmful chemicals that lead to colon cancer.

Anti-inflammatory Benefits

B-carotene and vitamin C have anti-inflammatory properties and naturally reduce the risk of osteoarthritis, rheumatoid arthritis and asthma. The copper present in zucchini helps to reduce the aching symptoms of rheumatoid arthritis.

Helps control diabetes

Zucchini can play a role in diabetes prevention because it is low in carbs and sugar. The polysaccharide fibers pectin found in zucchini have unique benefits for blood sugar regulation. They contain chains of D-galacturonic acid called homogalacturonan. These nutrients keep insulin metabolism and blood sugar levels in the balance and protect against the onset of type 2 diabetes.

An essential step in food support for all diabetes problems is the optimal intake of fiber. Zucchini has 2.5 grams of fiber per cup. Research studies show that a high dietary fiber intake of more than 30 grams per day can be a straightforward and efficient preventive approach.

The body needs B complex vitamins for the metabolism of sugar. Zucchini contains folate, B6, B1, B2, B3, and choline. Zinc, magnesium, and omega 3 fatty acids are necessary for blood sugar metabolism. All of these nutrients are present in summer squash.

Other zucchini benefits include

Garlic and Chili Zucchini Pasta



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Ingredients

  • 2 Medium zucchinis
  • Two garlic cloves finely chopped
  • ½ cup fresh basil leaves coarsely chopped
  • Two tsp olive oilJuice from ½ a lemon
  • Salt and pepper to taste
  • One pinch red chili flakes optional.
  • 10 shrimps
  • Four pieces of ham/chicken rolls finely sliced
  • A handful of cherry tomatoes halved
  • 1 tbsp of parmesan cheese

Method

  • To make zucchini noodles use a vegetable spiral slicer.
  • Gently press and twist the zucchini like a pencil sharpener.
  • Heat one tsp of olive oil in a pan. Add garlic and cook for one minute until slightly brown and fragrant.
  • Add in the shrimps and red chili flakes.
  • Allow the prawns to cook for 2 minutes.
  • Flip the prawns and add juice from half a lemon. Season with salt and pepper and cook for another 2 minutes.
  • Once the shrimps are cooked, mix the basil leaves and set it aside.
  • In the same pan add the remaining one tsp of olive oil and zucchini noodles.
  • Cook for 3-4 minutes until the zucchini noodles are soft but do not overcook.
  • Remove from heat and add the shrimps and chicken rolls.
  • Top your pasta with parmesan cheese and cherry tomatoes and serve.

Tip: For vegans, you can serve without shrimps, chicken rolls, and cheese. It still tastes good.

Grilled Chicken and Zucchini Yakitori


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Source: Skinnytaste

Method

Mirin sake, low sodium soy sauce, honey, garlic, boneless chicken, green onions, and zucchini are all the ingredients you need for this recipe.

In a medium sized sauce pan add mirin, soy sauce, crushed garlic and honey and to a boil. Set aside to cool.

Cut the chicken into 1-inch pieces place it into Ziploc cover and pour half of the marinade over the chicken.

Place the zucchini in another Ziploc cover and pour the remaining marinade over the zucchini. Keep in the refrigerator for 30 minutes.

You can prepare the skewers by soaking them in water for 30 minutes. Thread the chicken pieces onto the skewers alternating with slices of green onion. Repeat the same process for zucchinis as well.

Prepare the grill over medium high heat. When hot, spray the oil and reduce the heat to medium. Grill the zucchinis and chicken for 5-6 minutes on each side.

Brush the zucchini and the chicken with yakitori sauce during the last few minutes of the cooking time.

Tip: You can even add mushrooms, cherry tomatoes, green beans and bell peppers to enhance the flavor. If you don’t have a grill, you can use a grill pan or broil it.

Asparagus and Zucchini Pizza



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Ingredients

  • Asparagus spears -8 nos
  • Thinly sliced zucchini 1 cup
  • Prebaked pizza crust
  • Two tablespoons fresh lemon juice
  • One tablespoon olive oil
  • Two tablespoons fresh thyme leaves.
  • Two tablespoons shaved fresh Parmesan cheese

Method

  • Cut the ends of asparagus spears. Slice the spears diagonally and crosswise into ½ inch pieces.Place a prebaked pizza on a shallow baking pan.
  • Top it with thinly sliced zucchini.Sprinkle with asparagus pieces. Drizzle some olive oil over it.
  • Bake it for 10-12 minutes. Top it with fresh lemon juice, thyme leaves, and shaved parmesan cheese. Neatly cut into eight slices and serve.

Tip: The parmesan shavings add just enough salt without adding the fat. You can use Fabulous Flats for the crust and bake it in a 500-degree oven on the bottom rack to make it crispy.

Healthy Sautee is the best way of cooking summer squash. The three guidelines in food science research associated with healthy cooking are

Healthy sauté of zucchini


Ingredients for Mediterranean dressing

  • 2 chopped garlic cloves
  • Two tsp fresh lemon juice
  • Three tbs extra virgin olive oil
  • Sunflower seeds and parmesan cheese optional.

Method

  • Heat 3 tbs of chicken or vegetable broth in a stainless steel skillet. When it begins to boil, add sliced zucchini, and sauté for 1-1/2 minutes on each side.
  • Transfer the contents to a bowl and toss with Mediterranean dressing.

Conclusion

When you’re shopping for zucchini, choose the ones that are heavy for their size. The zucchini must have shiny and unblemished rinds. Your best choice will be zucchini that is of average size. Large ones tend to be more fibrous and smaller ones may be inferior in flavor.

If possible, you may opt for certified organic zucchini. Since zucchini is very fragile, you may store it unwashed in airtight contains in your fridge. If you have large amounts of summer squash, you can very well freeze them. Research studies point out that frozen zucchini has excellent antioxidant retention. You can steam the zucchini for 3 minutes, cool it, place it in freezer bags and then freeze it.

Please try out these zucchini recipes and let us know how they turned out in the comments section.

Why Post Workout Nutrition is Important in Weight Loss Programs

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Post Workout Nutrition Image Design 1 1024x562 - Why Post Workout Nutrition is Important in Weight Loss ProgramsSports nutritionists recommend eating within 30 minutes after a heavy workout. The body has used up significant energy and needed to refuel. However, many people skip this important meal because they want to lose weight. “I worked so hard to burn those calories, why would I want to take any in? I’m on a diet!”

This is the worst mistake you can make. Skipping your post-workout meal will sabotage your weight loss goals.  This article will explain what happens to your body after rigorous exercise, and why you need to feed it so it can build muscle, burn fat and calories better. You’ll also discover healthy snack options that won’t derail your calorie count. Read on to find out why post workout nutrition is important in weight loss programs.

You Need Good Nutrients to Repair Your Muscles

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Each time we eat, our body converts food into glucose (from carbohydrates), fatty acids (from fat), or amino acids (from protein). This is either used through daily activity or stored. See those big hips and belly rolls? They’re your body’s massive energy reserves.

If you want to burn it, you have to use it. Intense exercises push our muscle groups, so they begin using up glucose and fatty acids. The repeated contractions cause microscopic tears. That’s a good thing – your body will rebuild the damaged tissue with stronger ones that can take on your fitness challenges. This process is called “muscle remodeling.”

This repair job starts right after your workout, and since your heart and lungs are still pumping hard and taking in higher levels of oxygen, your circulation system is primed to deliver nutrients to your muscles quickly. A healthy post-workout snack will feed it with muscle-building protein and carbohydrates. That’s why post workout nutrition is so important in weight loss programs.

Starved, Weaker Muscles will Limit Your Workouts and Weight Loss

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With stronger muscles, you can handle more intense workouts that will burn more calories and fat. But if you deprive your muscles of nutrients, you risk injuring yourself because your body could repair itself properly.

You’re also more likely to under perform. Since your muscles can’t cope with the larger weights or the repetitions, you’ll make two exercise mistakes: working out too slowly (you don’t bring up your heart rate), or working out at very low intensities that don’t burn significant calories.

To hit your weight loss goals, you need to bring your fitness levels up – and that can’t happen without building your muscle through regular exercise and healthy post-workout nutrition.

You Can Experience Dangerous Drops of Sugar Levels

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If you are diabetic or are showing signs of pre-diabetes, your post-workout snack can save your life. Diabetics are more prone to having large drops in sugar levels (hypoglycemia or insulin shock). Left untreated, this can lead to seizures, loss of consciousness and even death. That’s why post workout nutrition is important in weight loss programs for anyone who has been diagnosed with high sugar levels.

Hypoglycemia is hard to spot because its early symptoms of sweating and fatigue mimic what anyone feels after a good workout. As it progresses, it shows up as dizziness, nausea, and disorientation. If you’re diabetic, talk to your doctor about how to manage your sugar levels during exercise, and always take a diabetes-friendly snack within thirty minutes of your workout.

A Post Workout Snack Restores Fluids and Electrolytes

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When you sweat, you lose both fluid and electrolytes: minerals in our blood and cells that play an important role in muscle contraction, cell function, and the regulation of energy. These minerals include sodium, chloride, potassium, phosphate, and magnesium.

Low electrolyte levels can cause muscle cramps, nausea, lightheadedness, and episodes of confusion. If you don’t bring them up with enough fluid and mineral-rich post work out snacks, you’ll feel weak for the rest of the day and even until your next workout. There have also been cases of low electrolytes throwing off the electrical impulses of the heart, causing cardiac arrhythmia or irregular heartbeats. If you have heart disease or at risk for cardiac arrest, your post workout snack is critical.

So, it’s not enough to drink water. Snacks like bananas, coconut water smoothies, avocado or yogurt help bring back your electrolyte balance.

Your Body Burns Calories Better After a Workout

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You may have heard of the “Afterburn,” where your body continues to burn calories after you exercise. The more intense your exercise, the longer this grace period lasts. This is partly caused by the higher oxygen consumption, and the body’s attempt to restore glycogen levels. Since you’ve depleted your body’s available energy stores, any carbohydrates you consume within one hour after your workout will be used for that day instead of being turned into body fat.

You Need to Replenish Your Insulin Levels

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Insulin is very important to muscle recovery after a workout. It helps carry glucose from the bloodstream into your muscle cells, where it can be converted into energy. This is called muscle glycogen synthesis, and it is very important for this two happen right after exercise when the muscle cells are particularly sensitive. A study by Dr. John Ivy of the University of Texas showed that glycogen synthesis is three times faster in the first two hours after a workout. After this window period, your muscle develops an insensitivity to insulin.

Insulin also carries amino acids (the building blocks of protein) into the cell. Your body needs this to repair muscle tissue.

In plain terms, the food you consume right after your work out heals your muscles better and is burned faster.

You’re Less Likely to Go on Binge Eating

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One reason why post workout nutrition is important in weight loss programs is craving management. When you’re ravenous, you’re more likely to eat anything you see – and eat lots of it! If you take smaller but more frequent meals throughout the day, you will have better control over your appetite and your portions.

Dietitians usually recommend 5 to 6 low-calorie meals taken every 3 hours. Diet apps can help you compute and track your food intake, so you never overeat.  Since you never starve yourself, your body also maintains a healthy metabolism.

Your post-workout snack can be part of this regimen. Bear in mind that workouts will leave you hungrier than usual. Many fitness coaches say that this causes a very common diet mistake: you negate any calories you burned from a workout by overeating on that day.  A low-calorie snack taken a right after you exercise will satisfy your body’s needs and take advantage of the “Afterburn” mentioned earlier.

How to Create the Best Post Workout Nutrition Plan

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 The best post workout snack has a good balance of proteins, carbohydrates, and minerals like calcium, potassium, phosphate and magnesium.  Carbohydrates will help your body release insulin, proteins have amino acids that your body needs to repair tissue, and minerals restore electrolyte balance. Avoid fat, which will slow down your digestion and prevent your body from absorbing the healthy nutrients. Here are some tips on creating your after-exercise menu.

Compute your total calorie count. Weight loss is a matter of math: (total calories burned) should be greater than (total calories required). Your dietitian, gym consultant or weight loss app can help compute your ideal calorie count for your weight, height, lifestyle and fitness goals. From there, allocate a “calorie budget” for each meal, including your post workout nutrition.

Make a list of healthy and convenient snacks. It’s hard enough to squeeze in a workout in the middle of your busy life – post workout snacks shouldn’t be such a hassle to prepare that you give up on it completely! Plan by researching on different meal ideas and then stocking your pantry.

Avoid temptation. Resist the urge to over-binge by preparing your own snacks and eating them right at the gym. That way, you’re full and satisfied by the time you walk past the corner bakery or office vending machine.

Quick and Easy Post-Workout Nutrition Ideas

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You’ll find lots of ideas and recipes on the internet, but these examples of healthy post-workout snacks prove how easy it is to give your body the carbohydrates and proteins it needs after exercise.

Bananas. One of the easiest snacks you could ever have, and the healthiest. Aside from being a good source of healthy carbohydrates, it has potassium to restore electrolytes and muscle function.

Egg. These are a rich source of protein and can be served in many ways, so you don’t get sick of eating the same food. Try boiled, poached, or for variety, a vegetable omelet.

Canned tuna on whole wheat crackers. This is the ideal combination of protein and carbohydrates – and you didn’t even have to cook anything! For variety and additional vitamins, you can add celery or diced apples for crunch, or make a whole-wheat sandwich with alfalfa sprouts and capers.

Half an apple with peanut butter. You get protein and vitamins and can satisfy any cravings for something sweet and gooey. (We know you really wanted a brownie, but this will tide you over until Cheat Day.)

Low-fat cottage cheese, wholewheat crackers, and fruit. This is a delicious balance of flavors and textures and will give your body carbohydrates, calcium, and minerals.

Protein shakes or snacks. These are convenient, pre-prepared snacks especially designed for people who work out. Just make sure to read the label, because some of them can have a lot of sugar or fat.

Smoothies. If you exercise at home, then whip up a refreshing shake as a reward. Try mixing bananas with low-fat milk, or fruits with electrolyte-boosting coconut water. Vegetable smoothies with carrot, cucumber, or berries will also help you meet your RDA of vitamins and minerals. You can also use a juicer, but cold-press machines will remove the vegetable and fruit fiber which can help you stay full longer.

Tested Tips on Post Workout Nutrition

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We checked out fitness forums and exercise blogs for the best advice on preparing healthy and delicious snacks.

Switch up the flavors. Nobody likes eating bananas everyday – even monkeys will try other fruits! By experimenting with different food, you also give yourself something to look forward to. Think of it as your post-work out a treat!

If you’re going to schedule a Cheat Day, do it after you exercise. Since your body burns calories more effectively after a workout, then it makes sense to turn your post workout snack into a chance to indulge. Just don’t go overboard: do it just once a week, and control your portion size.

Team up with your fitness buddies. If you exercise with a friend (and studies show you’re more likely to stick to a diet or workout if you partner up with someone who shares your fitness goals), you can take turns preparing your snacks. This is much healthier than heading out for a cappuccino after class and gives you a chance to socialize and relax after your workout.

Don’t forget to calculate the costs of snacks taken before and during the workout. You need a light snack before a rigorous workout, or you won’t have the energy to complete your routine. If you have a long workout, you may want to take a snack in the middle if you’re feeling nauseous or tired. If this happens, be sure to add all your calorie intake, so you don’t accidentally overeat.

Adjust your snack to the type of routine. A light yoga class will make fewer demands on your muscles than a cycling session. Switch up your choice of snacks depending on the calories you’ve burned and the strain it has put on your body.

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These are just some of the reasons why post workout nutrition is important in weight loss programs. Don’t be tempted to starve yourself or skip a snack so you can “save on calories.” As many diet and fitness experts will tell you, the best way to slim down and control your weight for good is to eat healthily and exercise regularly. A post work-out snack helps you manage cravings, get the right nutrients at the right time, and strengthen your body so you can give 100% to your workouts.

 

The Ultimate Oat Diet for Weight Loss Recipes for Beginners

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Oat Diet Image Design 1 1024x562 - The Ultimate Oat Diet for Weight Loss Recipes for BeginnersHave you heard about the oat diet? It is one of the most beneficial diets for weight loss and healthy living. Initially, it can seem boring and unbalanced. The truth is that it is full of selenium, fiber, and more nutrients that the body desperately needs and is often deficient in. Getting a balance of the nutrients will instantly help to improve weight loss efforts.

You’ll also follow a diet that is filling. Hunger pangs are kept to a minimum, so you’re less likely to suffer from cravings and give into them. You’ll find reducing your calorie intake is easier since you don’t feel like you’re on a diet.

But you need variety. That’s where we come in with this article. We want to give you the ultimate list of recipes for the oat diet for weight loss.

What Exactly Is the Oatmeal Diet?

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Let’s start with a look at the oatmeal diet to get a basic idea of what you will need to eat for weight loss. It is one of the most basic diets to follow and is split into three diets. On paper, it is the easiest diet to follow. The foods that you need to cut out are clear, and there is a maintenance phase to make sure you keep the weight off.

In practice, it can be difficult. The first stage is extremely restrictive, following an oatmeal only diet. This is the part that seems boring, so you need to find some powerful oat recipes to make this weight loss plan work to your best advantage.

The aim in the first stage is to cut your calorie intake to between 900 and 1200 a day. There’s nothing wrong with being on the higher side of that range if that’s what makes you feel fuller.

One of the best things you will hear is that this oat-only diet only lasts a week. It’s a restrictive phase to get you ready for the rest of the plan, where you add a few more ingredients. You want to use plain oats that you make yourself, rather than any instant oatmeal.

Phase two integrates a regular diet in with your oatmeal. The focus is on getting fruit and vegetables to keep the fiber and nutrient count. This lasts for 30 days and reduces your calories to between 1000 and 1300 a day.

After that, you can focus on cutting down on the oatmeal and eating a regular diet again. The maintenance plan is to focus on a healthier and more balanced diet to help you keep the weight off that you lose. If you want to lose more weight, you can remain in phase two for more than 30 days.

So how do you make oatmeal exciting? Here are some recipes that are worth getting out of bed for. Many of these recipes are perfect for after your first week on a diet.

Start with a Strawberry Overnight Oats

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Let’s start with some easy recipes to make. This is a recipe that you can prepare the night before and leave it in the fridge. When it comes to the morning, you just pull it out, give it all a mix, and you’re ready to eat. Overnight oats are perfect for those who have hectic mornings or need something on the go.

This strawberry overnight oat recipe can be made completely gluten and vegan free. For the gluten, free recipe, you’ll need to find the gluten-free oatmeal. While plain oats are gluten free, some companies add it in! Look out for those.

Ingredients:

  • 1/3 cup of oats
  • 2tbsp chia seeds
  • ½ a cup of strawberries, sliced
  • ½ a banana, sliced
  • 2tbsp walnuts
  • 1 cup of milk, a milk alternative can be used
  • 1tsp vanilla extract
  • Maple syrup for drizzling

Method:

  • Mix the oats, banana, strawberries and seeds in a bowl
  • Mix the milk and extract together in a separate bowl and then add to the oat mixture
  • Place in the fridge overnight
  • Top with the walnuts the next morning with a few extra strawberries
  • Drizzle with the maple syrup and serve

You can soak the nuts in the mixture overnight if you want. This is a personal choice, as it will depend on how soft you want the nuts to be. I prefer them with a crunch.

Try Some Goat’s Cheese with Your Oatmeal

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Who would have thought that goat’s cheese and oatmeal would work together? Well, this can become an exciting lunch or dinner option for the second phase of your diet. With goat’s cheese, you get some healthy fats and calcium in your day. The main benefit of the goat’s cheese addition is due to the fruit that you’ll add to your oatmeal. Cheese is an alkaline, so helps to remove some of the acids from your mouth that fruit creates. Your oral health is protected, along with your waist line.

Ingredients:

  • ½ cup of oats
  • 1 cup of milk
  • 1/4tsp of vanilla extract
  • 1tbsp honey or maple syrup
  • Handful of blueberries
  • 3tbsp of goat’s cheese
  • Pinch of salt and basil

Method:

  • Add the oats in the milk with the pinch of salt in a pot, cooking until the oats absorb the liquid
  • Once thick, add in the honey and vanilla and stir in your basil
  • Crumble in 1.5tbsp of the goat’s cheese and allow it to melt
  • Transfer into a bowl and top with the rest of the goat’s cheese and the blueberries

You can use other fruits if you’d prefer. This also works well with blackberries, strawberries, and raspberries. Also, consider adding some nut or seeds to the toppings for a little extra crunch.

Make Some Bites with Pumpkin and Oatmeal

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This isn’t just an oatmeal diet recipe for weight loss. It’s also a delicious snack for the rest of your family. Kids will love taking the bites to school with them, and they make excellent first foods for toddlers.

Ingredients:

  • 1 banana
  • ½ cup of pumpkin
  • 1 cup of oats
  • 1 egg
  • 1tsp vanilla extract
  • 1/2tsp of pumpkin pie spice
  • Pinch of salt
  • ¼ cup of raisins
  • ¾ cup of milk
  • Pinch of baking powder

Method:

  • Preheat the oven to 375F and grease a muffin tin well
  • In a bowl, beat the eggs and then add in the rest of the ingredients
  • Pour the batter into the muffin tin equally, filling to the brim
  • Bake for 15 minutes

When cooked, you’ll be able to stick a knife through, and it will come out clean. Allow the bites to cool completely before you remove from the tin to avoid them sticking. You can use some liners if you’re worried about the clean up afterward!

It will feel like you’re eating pumpkin flapjacks in a muffin shape. When you want a snack during the second or third phase of the oatmeal diet, this is something that you want to consider.

Add Some Kiwi to Lemon Oatmeal

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How about adding more fruit to your oatmeal? There are so many options, and they all work extremely well. Many of us forget about the likes of Kiwi and tend to stick to eating them on their own. Well, it’s time to add them to your oatmeal recipes.

Ingredients:

  • 1 cup of milk
  • ½ cup of oats
  • 1 banana, preferably ripe
  • 1tsp lemon extract or the juice of a lemon
  • 1 kiwi, peeled and chopped
  • Pinch of salt

Method:

  • Pour the milk into a pan and bring to boil, before adding the oats and reducing the heat to a medium
  • Mash the banana and add the oats, stirring to combine
  • Add the salt and lemon juice
  • Serve topped with the kiwi

You can top with some chia seeds and nuts if you would like.  Another option is to add the chia seeds into the oats when they are being cooked on the hob.

Make a Cashew Cream for Blueberry Overnight Oats

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Another overnight oat mixture involves cashew cream. If you’re allergic to nuts, you’ll need to make a sunflower seed cream instead. Like with the overnight oats with strawberries, this is something you make the night before and is perfect for those mornings when you’re in a rush.

Ingredients:

  • ½ a banana, mashed
  • ½ cup of oats
  • ¼ cup of milk
  • 1tbsp chia seeds
  • 1tbsp flaxseeds

Ingredients for the Cream:

  • ½ a banana
  • ½ cup of blueberries
  • 1 date
  • 2tbsp cashew nuts (or sunflower seeds)
  • 4tbsp water or milk

Method:

  • Mix the oat mixture in a bowl
  • Add all the cream ingredients into a blender and blend until smooth
  • Place the oats at the bottom of a jar and add the cream on top

Don’t mix the ingredients together. Overnight the cream will slowly work its way into the oats, so they’re not soggy the next morning. In the morning, you can mix together to catch any oats that haven’t been soaked in the cream. Top with some fresh blueberries and cashew nuts (or sunflower seeds)

 Make a Pudding with Oatmeal and Chocolate

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Sometimes you want something sweet for a dessert or a snack. When you’ve reached the end of the first phase of the oatmeal diet, this is likely to be the first recipe you reach for to satisfy some of your sugar or chocolate cravings. There’s nothing wrong with this being one of the first things you eat, but do keep it in moderation to put your diet first.

Ingredients:

  • 1/3 cup of oats
  • 1tsp Mexican chocolate spice
  • 1tbsp cocoa powder
  • 2tsp sweetener
  • Pinch of salt
  • ½ cup of milk
  • ½ cup of water
  • 1tsp coconut oil
  • 2 egg whites, beaten lightly

Method:

  • Combine everything but the coconut oil and egg whites in a saucepan, covering with a lid
  • Bring to the boil and then lower heat to a simmer
  • Cook for about five minutes, until the oats are cooked to your preference
  • Reduce the heat to low and then add in the coconut oil, before slowly pouring in the egg whites
  • Stir while cooking for another three minutes, until you get a thicker mixture

You’ll get a brownie taste with this recipe, making it feel like you’re having something naughty that is good for you.

Another Overnight Oats with Lemon and Honey

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Now it’s time to add something sweet and fancy to your overnight oats. Start your day in the best way possible. Lemons are excellent for the start of the day because of the antioxidants and vitamin C that you get. There’s a reason lemon water is so popular!

These oats take minutes to make and will be left overnight to set. They’re perfect for your busy school run morning.

Ingredients:

  • ½ cup of oats
  • 1tsp lemon zest and juice
  • 1/4tsp vanilla extract
  • ½ cup of Greek yogurt
  • ½ cup of milk
  • 2 springs of thyme, leaves removed from the stems
  • 1tsp honey, with some extra for serving

Method:

  • Mix the oats with everything except the thyme and honey in a bowl
  • Add the thyme and honey and combine
  • Cover your bowl with some plastic wrap and then leave in the fridge overnight
  • You can eat straight from the bowl or add into a transportable bowl if you need to eat on the go.

The first week of your oatmeal diet is going to be different to follow for some. It sounds boring just having oatmeal and some skimmed milk. The good news is that it only lasts a week. You can do that and then switch to phase two. This is the time that you’ll get to try out the delicious recipes above. They recipes above are also perfect for the maintenance part of the diet.

Who would have thought that you could have so much fun with oatmeal? Try some out for your lunch or add them to your list of breakfast ideas. There will always be a reason to get up in the morning.

7 Legumes You Cannot Ignore Because Of Their Weight Loss Aid Properties

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Legumes Image Design 1 - 7 Legumes You Cannot Ignore Because Of Their Weight Loss Aid PropertiesYou’ll hear the term “legumes” a lot when it comes to food and dieting. Legumes are often recommended to people who want to cut out carbs or meat. They’re supposed to give you a range of nutrients and benefits.

They’re excellent for weight loss. Legumes help to give your body sustained energy, keeping you feeling fuller for longer. You’ll also consume fewer calories than you would if you ate carbs or even some meats.

But you don’t just want to spend your time eating any legume. You want to eat these specific seven ones for their weight loss aid properties.

Stock Up on Chickpeas

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The first legume you want to add to your diet is the chickpea. Also known as garbanzo beans, chickpeas are full of nutritional benefits but are lower in calories than many other legumes out there. They’re also excellent for substituting grains and carbs while keeping your energy levels support throughout the day.

It’s the fiber count in chickpeas that helps the most. Fiber is a necessary food group that keeps your digestive system working. The body finds it harder to break down fiber than carbs and fats so that it will get rid of it slowly. You’ll feel fuller naturally since the body isn’t able to get rid of the food. With the slower breakdown, you’ll also find that you don’t get the sugar rush that many carbs will give you.

The fiber will also help to support the digestive system. When your digestive system is working effectively, your body absorbs all the right nutrients and will balance the hormones. The immune system works properly, meaning your mental and physical health benefit. You won’t give into the emotional food cravings as much as if you didn’t eat chickpeas, helping you keep your calorie intake down.

Hummus is made with chickpeas. It’s a popular dip for vegetables, and you can make it at home. You can also roast chickpeas with multiple flavors to get the perfect snack. Of course, you can also add whole chickpeas to casseroles, soups, and other recipes.

For those who aren’t over-keen on the texture of chickpeas, try soaking them for a while. This just helps to soften them when eating raw.

Add Lentils to Your Diet

Don’t forget about lentils. Whether you have red, green, or yellow, you want to add them to your diet. They’re perfect for those losing weight and those just wanting a healthier lifestyle. Lentils are often considered an overlooked superfood for the body, and it’s so easy to add them to your recipes.

Lentils are full of carbs, but the good kind. They won’t cause a sudden blood sugar rush or energy spike that can lead to health problems. Lentils boost the body’s natural metabolism, so you start burning more energy throughout the day. This will help you burn more fat, making it much easier to lose more weight.

They are also full of fiber and protein. Both food groups are important.

If you’re a vegetarian or vegan, make sure you’re eating more lentils. They will help to avoid a protein deficiency, which can be common in vegetarians and vegan’s due to the lack of meat and animal products.

Protein and fiber break down in the body slowly. They will leave you feeling fuller during and after a meal. You don’t eat as much as you would usually and won’t feel the need to snack later. Both benefits help you eat fewer calories throughout the day. Paired with the boosted metabolism, you will find it much easier to lose weight quickly.

There are plenty of types of lentils to try. Red and green are the most common. But you can also try black, puy, and split pea lentils. Enjoy the variety of tastes and textures in your soups, casseroles, and more.

Try Out Lupine Seeds

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You may have never heard of these legumes, but don’t worry. While they are called seeds, lupine seeds are part of the legume family. They can also be referred to as lupini beans or lupins. The are so good that you can now find them in most of grocery stores and may find that a lot of recipes call for them as substitutes for usually unhealthier foods.

One of the most common replacements is for flour. Dried lupini beans are easy to crush and turn into a floury consistency. You will barely notice the difference.

Like all other legumes on this list, lupini seeds are full of fiber and protein. We’ve already looked at how these are excellent for the diet. When you feel the need to eat less, you won’t eat as many calories. You’ll also forget that you’re on a diet, making it easier to stick to.

There are also many other nutrients that are good for the diet. Lupine seeds can help to improve the immune function, balance the hormones, and improve the mental health. When your body is working in sync with itself, you will find it much easier to stick to your weight loss diet.

The only people who should avoid lupini beans are those allergic to peanuts. They are very similar and can trigger the allergic reaction.

Don’t Overlook the Peas

Did you know peas are classed as a legume? They’re often compared to other vegetables, but they can have a few extra sugars compared to normal vegetables. They tend to be slightly higher in calories, so you will want to watch how many you have compared to the likes of carrots and cauliflower.

You want to stock up on them for your diet. The best thing is you will have no problem finding green peas. You can choose garden peas, frozen peas, and even tinned peas. There is something for all interests and tastes.

Peas are full of dietary fiber, helping to keep the digestive system working. You’ll get a filling ingredient without too many extra calories. There are also plenty of carbs and protein. All the nutrients working together will keep your energy levels stable and help to support your mental health. When you feel full, you don’t feel like you need to snack.

The best way to enjoy peas is by bulking out your meals. Add them to curries, stews, and even other vegetables. You’ll get something filling without feeling guilty for it.

One method of eating peas that are overlooked is drying them out. Keep a stash of dried peas in your bag or your draw at work for snacking. You don’t get as many natural sugars as you would in dried fruits. Try mixing the dried peas with chickpeas and nuts for a nutritious and exceptionally tasty snack.

Add in the Kidney Beans

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There is a common misconception that red kidney beans are bad for weight loss. This is often because of the other ingredients kidney beans are thrown in with. After all, they are popular with lots of mincemeat meals, such as chilies. The good news is that kidney beans are worth stocking up on for your weight loss efforts.

Kidney beans have various health benefits. They have been linked to reducing the risk of heart disease and cancer. The fiber count in them is also extremely good, helping to keep the digestive system in full working order.

One of the reasons for kidney beans to get a bad reputation is the bloating. If you eat too many, you can certainly feel uncomfortable and bloated afterward. This is because the fibrous food takes a long time to break down. It’s very hard for the digestive system to get rid of it. This does mean that you feel much fuller without eating as much as normal though.

There are also good levels of protein. This is far more filling than carbs or fat, and that filling feeling will last much longer. You don’t need to eat as many as you would with many other legumes to get the full-feeling benefits.

Studies do support the idea of kidney beans for weight loss. Researchers found that people who eat kidney beans (or any bean) will have smaller waists, lower body weights, and are less likely to be obese than those who don’t eat beans. People who eat beans are also more likely to have less inflammation and lower blood pressure than those who don’t eat beans. Those who have four servings a week saw the best results.

Don’t Skip on the Black Beans

Black beans are commonly overlooked. They don’t appeal to many people, despite their health benefits. However, they are something you want to include in your diet as a weight loss aid. Black beans, like kidney beans, offer the same benefits as found in the study above. They can also help you shed the pounds through their fibrous and protein benefits.

In fact, black beans are so good that they’re considered one of the world’s superfoods. This means they offer far more health benefits than many of their counterparts. This is all linked to the lack of saturated fat in them.

Black beans are excellent sources of protein. Just one cup of black beans will give you 15g of protein. Because it doesn’t have the saturated fat, the body can absorb all the protein and give it to the muscles. Your body finds it easier to repair the muscles after a workout and encourage the building of them, so you don’t lose out on the muscle calories while losing weight.

When you cut down on the calorie intake, your body will look for the easiest calories to burn. These tend to be from the muscles unless you’re building them or repairing them. If you keep topping up the protein, your body will take the calories from the fat instead.

By cutting out the saturated fat, you’re also making sure you protect the rest of your health. You’re at a lower risk of developing heart disease or high cholesterol levels. While your body wants some fat, it doesn’t want the saturated kind.

Get Your Black-Eyed Peas

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We’re not talking about the band here, although put some music on and dance around to aid your weight loss! We’re talking about the ingredient that the band gained named inspiration from. Black eyed peas are a type of legume that you don’t want to overlook.

Black eyed peas get their name from their look. They’re whitish beans with a black dot that looks like an eye. But their inside contents are far more important for your weight loss efforts. As with all other legumes, black eyed peas are full of protein and fiber. I’m sure you don’t need any more explanation of how both macronutrients help to support your weight loss efforts.

Well, the fiber in black eye peas helps to boost the levels of cholecystokinin in your body. This hormone helps with appetite suppression. Not only is your body slowly breaking down the food, but you’re getting the right hormone to tell your body you’re full. Your brain believes that the body doesn’t need any more food, so you don’t get the cravings.

Yes, this has been proven in studies. Researchers believe that black eyed peas are key in helping to lose weight, if you use them in part of a healthy and balanced diet.

It’s Not All About the Legumes

The legumes above need to be added to your diet. They will help aid your weight loss efforts, by keeping you feeling full, giving you longer bursts of energy, and improving your overall health. However, it’s important to note that the legumes won’t do it all alone.

You will still need to follow a healthy diet and an exercise plan. Make sure your diet creates a calorie deficit. While you’re eating healthily, your body will need to burn some of the stored calories. This will help you burn fat and tone up.

The Best Probiotics For Weight Loss

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Weightloss Image Design 1 - The Best Probiotics For Weight Loss

With many probiotics for weight loss supplements in the market today, it can be quite a hard task to find out which one is the best use. People have learned the benefits of these products, and this has led to an increased use as people want to lose weight healthily. The foods that come with similar benefits are not tasty and most people do not like including them in their diet.

Probiotics for weight loss are good for women, not only for weight control but also to prevent uncomfortable infections such as yeast and bacterial vaginosis infection. The L.acidophilus has been proven to provide relief when used as a treatment for vaginosis. Though it is given as suppositories that are inserted directly into the vagina, it helps to prevent these problems when swallowed by a healthy woman.

h4 1 - The Best Probiotics For Weight Loss
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  • With Cranberry Extract & 100% Naturally-Occurring D-Mannose, 15x More Effective than Capsules with Patented Delivery Technology

Probiotics for weight loss assist the digestive system and enhance the health of your gut. Though most people do not know it, probiotics are internal bacteria that improve the movement of food through the gut. Probiotics for weight loss treat conditions such as infectious diarrhea, IBD or inflammatory bowel diseases and irritable bowel movement. In your gut, there are over a hundred trillion bacteria from more than 500 types of species, and they are an important part of your immune and digestive system. You can also use it for treating eczema, vaginal yeast problems, chronic gas, and constipation. If you take probiotics for weight loss, health issues such as colds will decrease because a big percentage of the immune system is in your gut and therefore eating the right things will translate to a higher immunity.

Apart from the smooth digestion, the best probiotics for weight loss also help in weight loss, metabolism enhancement, and appetite control. You slim down because the intestinal walls are made less permeable. This means that only very little obesity related molecules will find their way into the blood. It also helps in prevention of type 2 diabetes, hypertension and much other obesity related health problems. In a study done in Japan, 200 people were given fermented milk daily and each person drunk 7 ounces for 12 weeks. Some drank milk and probiotics for weight loss while others drank plain milk. There was a huge change after 12 days in those who took fermented milk with probiotics for weight loss. They lost more than 9% of the unhealthy fat.

In 2006, researchers from the Stanford University found that various obese people had different bacteria in their gut, which was different from individuals with a healthy weight. That was an indication that the flora found in the gut plays a significant role in your overall weight. By getting rid of the bad bacteria in the gut, probiotics help you lose weight, and you will get a reduced waistline circumference.

According to researchers, probiotics lead to weight loss because they add microorganisms in the gut to consume all the excess calories that your body does not need. However, even the best probiotics for weight loss should be combined with exercises and a healthy diet for you to lose weight significantly.

The best probiotics for weight loss supplement must contain a high number of organisms in every serving. It is one of the few characteristics that you have to check in a supplement before you purchase. The capsules form of supplements is the most efficient, but you can also find excellent probiotics for weight loss supplements in the form of pills. Most of these products contain probiotics for weight loss, and when taken, they feed on the bad bacteria living in your gut. So for maximum results, make sure your supplements contain prebiotic. Also, buy products that do not need to be refrigerated. Some of the products require a cold environment to keep the organisms alive, but when you buy online, the shipping distance cannot allow proper cooling.

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  • BioGanix BIOPRO-50 Ultimate Probiotic Supplement

  • Our rating
    ★ ★ ★ ★ ★

  • With 50 Billion CFUs & 11 Strains Per Capsule

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  • Number One Nutrition Advanced Probiotic Supplement

  • Our rating
    ★ ★ ★ ★

  • Premium Dietary Supplement, 11.5 Billion CFUs, 60 Vegetable Capsules

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  • Scilliant Nutrients Probiotic 40 Billion with Maktrek 3D Technology

  • Our rating
    ★ ★ ★ ★

  • 2x Strength Reduce Gas Bloating and Aid Weight Loss

  • Price: See Pricing

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  • Hyperbiotics Pro-Women

  • Our rating
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  • With Cranberry Extract & 100% Naturally-Occurring D-Mannose, 15x More Effective than Capsules with Patented Delivery Technology

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Overview:

BIOPRO-50 contains the highest number of organisms with 50 billion per serving. It is ten times more than most brands, making it very useful for weight loss. Apart from accelerated fat burning, you also feel energized and light hearted. You do not feel hungry all the time, and therefore you do not overeat, which speeds up your weight loss. It also eliminates problems such as bloated and painful belly after eating. Your stomach becomes free of indigestion issues, and you can wake up ready to your day. No more cramps, stomach pain and gastrointestinal problems that can slow you down.

  • Supports the immune system
  • Increases metabolism for quick weight loss
  • Enhances absorption of minerals
  • Each serving has 50 billion organisms
  • 11 different strains
  • No refrigeration needed
  • Easy to take
  • Dairy-free
  • Extra energy formula
  • GMP and FDA certified
  • Made of natural ingredients only
  • Enhances bowel movement
  • Good for seasonal and food allergies
  • Can increase bloating in some users
  • Two capsules have to be taken twice a day
61lKIRJz8CL. SL1200  - The Best Probiotics For Weight Loss

Overview:

Number One Nutrition Supplement gives you 11.5 billion organisms in every serving. It comes with several strains that help in weight loss. In addition to increasing metabolism, this supplement provides relief for a bloated belly, discomfort caused by indigestion and fatigue.  You should take two capsules daily plus a balanced light diet.

It is one of the best probiotics for weight loss as it does not need to be refrigerated. It is a safe formula with probiotic, acidophilus, Lactobacillus and several billions of cultures combined with intestinal flora per serving. This supplement is approved by FDA and is 100% safe.

  • Provides quick relief for indigestion
  • No refrigeration
  • Excellent for a bloated belly
  • Helps to increase energy
  • Fast relief for heartburn and reflux
  • Contains seven different strains
  • FDA approved
  • Can cause bloating in some people
  • Involves taking two capsules daily
h5 1 - The Best Probiotics For Weight Loss

Overview:

The Probiotic 40 billion is unique but close to BIOPRO 15. It is one of the best probiotics for weight loss due to its ability to detox the body making it useful for weight loss. By taking this supplement, your digestive system gets good bacteria that feed on the harmful bacteria located in the gut when you eat unhealthy foods.  It is easy to use as you take two tablets in a day. It has to be combined with a healthy balanced diet for you to see quick results.

This supplement has more than 40 billion bacteria, is safe for your belly and will not die even if not stored in the fridge. However, to keep all the organisms alive, you can refrigerate them, especially if you bought several packs at the same time.

  • 40 billion organisms per serving
  • FDA approved
  • Manufacturer offers 60-day guarantee
  • Made of natural ingredients only
  • Contains prebiotics to enhance its ability to eliminate harmful bacteria in the gut
  • Detoxifies the body
  • Treats bloating
  • Reduces constipation
  • Enhances immunity
  • Improves digestive regularity
  • Comes in 4 strains only
  • Has to be taken two times in a day
h6 - The Best Probiotics For Weight Loss

Overview:

Hyperbiotics PRO-Women contains cranberry and D-mannose, a perfect combination of natural ingredients for women. It also helps in weight loss while preventing urinal tract infections. This supplement is one of a kind and made for women only. It is made with a superior delivery method that ensures the organisms are released consistently for more than 8 hours, reaching the deepest parts of the intestinal tract. They are strong and can bypass the stomach acids giving you maximum benefits of probiotics for weight loss.

About 80% of the immune system is in the gut so by taking the best probiotics for weight loss; you make it hard for bad bacteria to settle and thrive in your body. ORO-Women supplement restores beneficial bacteria which optimize the immune and digestive health as well as relieve gas and bloating. It also increases absorption of nutrients while helping you lose weight and improve your energy levels and moods.

PRO-Women promotes urinary health in women due to the cranberry and D-mannose ingredients. These 2 prevent bacteria that attaches to the lining of the urinary tract and cause health problems. By restoring the internal flora balanced state, you create a healthy environment for good bacteria to live. Mannose is simple sugar that does not contain calories as it is extracted from plants. When ingested, this natural sugar does not find its way into the blood. It is excreted through the bladder and not metabolized, making it perfect for weight loss.

  • The consistent but controlled release of organisms into the deepest parts of the intestines
  • Boosts immunity in the body
  • Reduces bloating and gas
  • Maximizes absorption of nutrients
  • Increases energy levels
  • Quickens weight loss
  • Prevents UTI
  • Contains natural D-mannose and cranberry extracts
  • 5 billion organisms in every serving
  • Perfect for vegetarians
  • Gluten-free
  • Does not need refrigeration
  • It is taken once per day
  • Some people get a headache after taking it
  • Other users experience stomach pain
h2 1 - The Best Probiotics For Weight Loss

Overview:

Hyperbiotics is a probiotics for weight loss supplement. The organisms found in this probiotics for weight loss supplement take between 8 and 10 hours to go through the intestinal tract while still alive. They reach the deepest parts of the gut system including the large intestines where most probiotics for weight loss cannot survive due to the high stomach acid.

PRO-15 is one of the best probiotics for weight loss and other general uses. It provides probiotics for weight loss in the body which increases your immunity. The beneficial bacteria are replenished and will lead to an overall improved immune and digestive health.

Apart from helping you lose weight, PRO-15 also increases energy levels in the body. You feel less exhausted, and your moods are enhanced. Most people who feel tired and irritated all the time usually have poor mineral and vitamin absorption. PRO-15 promotes the absorption of nutrients.

 This probiotics for weight loss supplement also relieves a sensitive stomach. The microorganisms remain alive and are released little by little all day reaching all parts of the GI tract.

  • Taken once in a day
  • Enhances absorption of nutrients
  • Increases energy in the body
  • Comes with more than 5 billion organisms in every serving
  • No need to refrigerate
  • Can withstand gastric acid
  • More efficient than probiotic foods
  • Causes nausea in some people
  • Bloating and pain in the stomach may also occur

Probiotics for weight loss are an essential part of a healthy immune system and better health including not only digestive issues but also neurological and mental illness. However, above all, there are no significant side effects from these organisms.

Even though you can find lots of probiotics for weight loss in the supplements above; you should avoid things that cause harmful bacteria in the digestive system. High-carb foods, dairy, and non-organic meat kill the good bacteria, and with time, your urinal tract and gut system become a ground where harmful bacteria, viruses, yeast, parasites and fungi thrive. It also causes poor digestion of foods, which leads to weight gain. Other probiotic killers are emotional stress, prescription antibiotics, grains, tap water and GMO foods.

The best way to heal is to take the best probiotics for weight loss while also avoiding things that feed the bad bacteria. Consume foods that are rich in probiotics for weight loss, and with time, you will reach your goal.

h4 1 - The Best Probiotics For Weight Loss
  • BioGanix BIOPRO-50 Ultimate Probiotic Supplement

  • Our rating
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  • With 50 Billion CFUs & 11 Strains Per Capsule

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  • Number One Nutrition Advanced Probiotic Supplement

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  • Premium Dietary Supplement, 11.5 Billion CFUs, 60 Vegetable Capsules

h5 1 - The Best Probiotics For Weight Loss
  • Scilliant Nutrients Probiotic 40 Billion with Maktrek 3D Technology

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  • 2x Strength Reduce Gas Bloating and Aid Weight Loss

  • Price: See Pricing

    https://www.amazon.com/Probiotic-Scintillant-Nutrients-Strength-Bloating/dp/B01939S8IY

h6 - The Best Probiotics For Weight Loss
  • Hyperbiotics Pro-Women

  • Our rating
    ★ ★ ★ ★

  • With Cranberry Extract & 100% Naturally-Occurring D-Mannose, 15x More Effective than Capsules with Patented Delivery Technology

When looking for the best probiotics for weight loss, BioGanix is the most effective. Nothing can beat the massive 50 billion organisms per serving in this probiotics for weight loss supplement. It enhances metabolism leading to quick weight loss. It also improves energy levels. This probiotics for weight loss supplement helps you stay healthy naturally and strengthens the immune system. It contributes to restoring flora, which improves your digestive system health while preventing yeast overgrowth as well as relieving constipation and gas issues.

h4 1 - The Best Probiotics For Weight Loss

BioGanix BIOPRO-50 is long lasting and does not need to be refrigerated. The formula remains alive for many more days compared to most brands in the market. So you are assured that you will not be swallowing dead probiotics. It is 100% natural, perfect for vegans and does not contain gluten.  The capsules are easy to take as they are swallowed once per day.

The product is safe and certified by FDA, and it is the best supplement you can use.

Weight Loss Tips for Seniors

5be18aca2dfbfbec702ff3f08b4e19c6 - Weight Loss Tips for Seniors

bigstock Portrait of happy senior coupl 127272989 300x200 - Weight Loss Tips for SeniorsMaintaining a healthy weight is important at any age. Those who pack on extra pounds may find themselves more at risk for a variety of health problems, like type 2 diabetes, high blood pressure, heart disease, and even some cancers. For seniors, changes in the metabolism, decreases in strength, muscle mass and flexibility, lower energy levels, plus chronic aches and pains can make it easy to gain weight over time.

However, while it may be a little bit tougher and take slightly more time to see results, seniors can lose weight as effectively as their younger counterparts.

Senior Weight Loss Secrets

The same weight loss rules everyone should follow also apply to seniors: eating a healthy diet that consists of fruits, veggies, whole grains, lean protein, and low-fat dairy while limiting empty calories from sugars, plus burning more calories daily than you consume. However, if you’re over the age of 60, there are a few additional senior weight loss tips to keep in mind:

Adjust your attitude. Gaining weight does not have to be just another downside of aging. While adding daily physical activity may present some challenges at first, it’s still important for seniors to get at least 30 minutes of exercise every day. Try joining a senior fitness program so you can work out with your peers. Or, talk some friends into forming a walking group or taking some classes together like yoga or water aerobics. Making it a group affair also provides the added benefit of social interaction that helps seniors avoid loneliness and depression.

Change your eating habits. If your eating habits haven’t changed since you were in your 20s or 30s, you definitely can expect your weight to increase. This is because seniors need less calories overall; for example, a woman in her 50s only needs around 1,600 to 2,000 calories per day, depending on her level of activity. Instead, if you’re looking to lose weight, make sure you’re bumping up the amount of protein you eat. Protein not only helps support muscle growth and repair, but also keeps you feeling fuller longer than carbs and fats would.

Improve your strength and flexibility. Muscle mass decreases as you age; by age 50, you have 20 percent less muscle than you did in your 20s. By adding strength training exercises, you can get some of that muscle mass back. But don’t forget to add in stretching exercises to your routine, too! Stretching keeps you flexible and limber, and reduces your risk of injury in any workout.

Stay hydrated. Studies show that seniors are less likely to recognize when they are thirsty. Or, you may drink less than you need to avoid running to the bathroom all the time. However, your body can easily mistake thirst for hunger, which means you may turn to snacking on foods with little nutritional value. Try to drink at least 64 ounces of water every day; you can also get more water from foods like cucumbers or tomatoes that are naturally rich in water.

Patience is a virtue. Don’t get discouraged if you aren’t losing weight right off the bat. Remember, you may not be able to work out for as long and as hard as you used to, and it may take time to increase the weights in your strength training exercises. However, seniors are just as able to reach a healthy weight as someone 40 years younger. Plus, try to focus more on losing fat, not necessarily weight, as muscle weighs more than fat! Invest in a body fat measurement tool, or take manual measurements of your waist, arms and hips as your progress to your goal.

 

3 Drinks That Are More Effective Than Lemon Water for Weight Loss

c5b56100397ec4ac9e251c7d8e84c231 - 3 Drinks That Are More Effective Than Lemon Water for Weight Loss

All those who are gearing up to lose weight and start an effective fat burning regime are always instructed to begin their day with a piping hot cup of lemon-rich water. If you’re one of those people who have religiously adopted this ritual, we have some serious news for you!

Nutritionists and medical experts have validated the fact that lemon water alone isn’t enough to work wonders at burning calories. Truth be told, no beverage, be it diet soda or honey water, cannot help you shed away all your fats and slim up all by itself. However, there are several brews that, if accompanied with a healthy and wholesome lifestyle, can really help bring about a magical reduction in your weight.

Lemon Water For Weight Loss - 3 Drinks That Are More Effective Than Lemon Water for Weight Loss

Here, take a look at these brews:

1. Water

Instead of devouring a hot cup of lemon water, treat yourself to some ice cubes. Why? You see, research reveals that cold beverages cause the body to spend greater levels of energy to maintain its preferable temperature, which happens to be 98.6 degrees.

Hence, if you consume three 24-ounce glasses of ice cold water every day, they aid your body in burning 100 calories. If you maintain this regime every single day of the year, you can easily shed off more than 10 pounds in one real.

Squeeze of Lemon For Weight Loss - 3 Drinks That Are More Effective Than Lemon Water for Weight Loss

10 Slimming Weight Loss Smoothies

a6c4ea9275f221e40686efe888f4c33a - 10 Slimming Weight Loss Smoothies

We all believe that in order to lose weight we must give up all our guilty pleasures, those decadent sugary treats and sugar-rich beverages that we always desire. And to make matters worse, we have to sweat out all our fats in extensive work out sessions and exercise more than we eat. Well, not really.

There are several methods of easing your way into an amazing weight loss journey by creating a wholesome diet with fresh organic fruits, monounsaturated fatty acids, and flaxseed oil. These succulently sweet shakes will not only energize your body, but they will also take care of all your sugar cravings. They will brim you up with essential fibers and protein, which will help eliminate all those unnecessary pangs of hunger by keeping you satiated for hours.

Weight Loss Smoothies For Weight Loss - 10 Slimming Weight Loss Smoothies

We’ve picked out 10 amazingly delicious recipes of slimming weight loss smoothies that are ideal for all your meals, be it breakfast, lunch or dinner.

Here, take a look:

1. Apple Smoothie

SERVINGS: 1

  • ½ c skim or soy milk
  • 6 oz (80-calorie) vanilla yogurt
  • 1 tsp apple pie spice
  • 1 med apple peeled and chopped
  • 2 Tbsp cashew butter (MUFA)
  • Handful of ice

Apple Smoothie For Weight Loss - 10 Slimming Weight Loss Smoothies

A deliciously fulfilling treat that will require vanilla yogurt, chopped and peeled apples, apple pie spice, cashew butter, ice and skim milk, but you also use soy milk. Blend in all the ingredients, and pour out the ice-cream-like smoothie into a large cup, and devour it with a biscuit and spoon. It will brim you up with hunger satiating fibers and heaps of protein.

The Best Diet Plan for Weight Loss: Your 7-Day Guide

28170c91c33261499c41c2ea81785682 - The Best Diet Plan for Weight Loss: Your 7-Day Guide

Diet plans that deprive your body, eliminate all the culinary delights you adore, and trigger midnight cravings are extremely unhealthy and disadvantageous. An effective diet plan that truly promotes weight loss doesn’t deprive the body, in fact, it fuels the body with the energy and nutrients of whole foods, such as healthy fats, whole carbohydrates, green vegetables and lean protein. A good diet packs up nutrients, energy, taste and variety to make sure you stay energetic and do not feel deprived or bored.

Nutrients largely recommend their female clients to embark on a nutritious weight loss diet plan that provides them at least 1500 calories, of which 30% should come from protein, 40% from whole fiber-filled carbs, and 30% from healthy fats. This is a harmonious balance of nutrients that will keep you energized, along with aiding in the development of lean muscles, and eliminating all untimely pangs of hungers.

There are superfoods that you can eat as much as you want, and they are none other than fruits and veggies. Nutritionists believe that all individuals must eat at least one serving of veggies twice a day. They fill up your body with essential fiber and antioxidants, which tone down the symptoms of inflammation, and promote healthy fat loss.

help losing weight fast - The Best Diet Plan for Weight Loss: Your 7-Day Guide

We’ve create an amazingly simple and easy to prepare seven-day meal plan that will eliminate all signs of bloating, raise your energy levels, and trigger healthy fat loss to help achieve your weight loss goals. And the best part is, you can always change the plan a little bit to meet your needs and still experience the same weight loss benefits.

If you’re not a big fan of fish, you can obtain your lean proteins from other sources, like turkey and chicken. If you hate working out, just increase your intake of vegetables so your body is energized, along with eating heaps of protein as a energizing snack that you can eat either before or after your workout.

All you have to do is try this plan for one week, and the results will be so amazing, you just won’t be able to stop!

DAY 1

Day 1 Diet Plan for Weight Loss - The Best Diet Plan for Weight Loss: Your 7-Day Guide

Breakfast
7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds
1/2 grapefruit

Snack
5 celery sticks
 with 2 tsps almond butter

Lunch
Chicken spinach salad: 2 cups raw spinach, 1/4 sliced avocado, 4 oz grilled chicken, 1 tsp olive oil

Snack
1 six-oz almond milk latte
10 cashews

Dinner
Green tea-marinated cod over lentil-currant salad