Prepare tasty recipes but light                                     

When it comes to dieting the imagination plays an important role, because the goal is not to leave it to eat tasteless and boring preparations. To avoid this to happen you can lend a hand of certain tricks that will help you to add flavor and subtract calories to the meal. Will encourage you, prepare tasty recipes but light.

A diet is much more than a paper in which there are meals spread throughout the day. A diet is to bring to the table food tasty, tempting but light.

One of the big problems that face people with overweight is fast food or junk, because it is very tasty. The compounds responsible for flavor to foods are sugar, fat and sodium.For this reason, it is very important to find resources to add flavor and subtract calories to foods.

Tips for adding flavor and subtracting calorie meals

Use herbs and spices. These are great for adding flavor to foods, both are cooked as raw foods. Even using these condiments you can subtract sodium foods that can help you to treat high blood pressure and fluid retention. Also, keep in mind that there are spices that also have properties to lose weight, such as e.g. pepper, cinnamon, oregano, parsley, etc.

Dressings light. These dressings can be useful to provide flavor to meals. To take advantage of them, it is better than to replace traditional dressings like mayonnaise or different sauces, by others with fewer calories and fats. These dressings can prepare them yourself, as for example light yogurt dressing.

Used oil spray. Use this type of oil will allow you to cook the meal with a bit of oil without being completely fried. However, you will get a special taste, in which the taste of the oil is impregnated.

Don’t miss the opportunity to subtract calories by replacing some sauces and salad dressings with others that have fewer calories and fats. If you have your own seasonings light, share them with us.

 howcaniloseweight-fast

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By Gretchen Jack

By Gretchen Jack

Do you believe that your mind and your thoughts have a big impact on your weight and attitude?  I  am a huge believer that where your mind goes…your body follows. So to help you lose 5 pounds in 3 weeks, here are thoughts you can schedule for yourself  to think over the next 16 days.
They WILL help you get THINNER!
Thoughts:
1. I don’t have to eat it just because its on my plate.
2. BIG PORTIONS – BIG PEOPLE       Small portions – small people.
3. What have I learned about my eating style today?
4. I can DO this just ONE more day.
5. What is the best alternative I can come up with, right now?
6. I will NOT let chocolate determine my self-esteem.
7. My husband is 6’1″ and I am 5’3″ – WHY do I think I could or should eat what he eats?
8. Buffets are intended for you to have choices, not to eat the whole thing!
9. If I eat this S L O W ,  I will really T A S T E it….and enjoy it for what it is – and NOT need more.
10. You can eat whatever you want at tonight’s party – as long as you have exercised the right to do so!
11. I know I can do this – if I really WANT to.
12. What can I do today to make me feel good about myself?
13. This is just 1 day out of my 365 day year – I can cope with it. tomorrow will be easier.
14. If I don’t take care of my weight and health – there are a lot of doctor’s and others who will gladly take my money to do it for me.
15. I never tell myself I am quitting – I only say: ” I’m taking a break, or vacation day today.   It stops me from thinking it is all over.  I acknowledge it is just a temporary break. Then I do not have to feel guilty over it.
16. When I get to my goal weight – I am treating myself to a spa! and pretend I am “Oprah for a day” (:  She is only the richest woman in America ( at least as of this writing)    Won’t you feel rich when you are at your goal weight and feeling your best?
Use these 16 thoughts to propel you forward on your lose 5 pounds in 3 weeks quest. These words will help you tremendously to get there. Even if you are a “doubting thomas”  give it a try…just for the heck of it!   What have you got to lose?  Then please come back here and post a comment and let me know how you did.  I want to hear from you.
I suggest: Pick one a day, repeat to yourself over and over all day long. Best of health to you.

1 - Torso stretch

2 - Buttock stretch

3 - Adductors stretch

4 - Upper back stretch

5 - Spinal twists

6 - Hamstring stretch

7 - Seated splits

8 - Triceps stretch

9 - Chest stretch

10 - Neck stretch

11 - Feet & wrists stretch

12 - Child pose

13 - Lunges

14 - Quad stretch

15 - Calf stretch

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1. Lose It

Keep track of your daily calorie intake simply with this calorie tracker. Especially useful is the app’s ability to estimate how many calories you can burn with different exercises.

2. GAIN Fitness Cross Trainer

Get fitness tips directly from personal trainers and even create a customizable workout matched to your fitness level, goals, and time constraints.

3. Jillian Michaels Slim-Down

This app allows you to track calories, food, and fitness while also supplying step-by-step videos, fat-burning exercises, recipes, meal and fitness plans and even a bar code scanner for nutrition facts labels.

4. How to Lose Belly Fat

Get a step-by-step plan, including tips and videos, on how to banish belly fat.

5. The 7 Minute Workout

If you have seven minutes, and this app, you can fit in a great full-body workout. The app has 12 sets of seven-minute workouts with audio so you can focus on your workouts – not paying attention to your phone.

6. Nike Training Club

This app has more than 100 custom-built workouts to help you get lean, toned and strong. It’s like having your own personal trainer and even lets you choose music to go along with your workout.

7. Fitocracy

Track your workouts, get fitness tips, and reach your personal fitness achievements by joining this social fitness community.

8. GymPact

First, you set goals, such as how many times you’ll go to the gym in a week, as well as set a monetary amount you’d be willing to pay if you don’t. If you reach your goals, you earn a cash reward. If you don’t, you “donate” your money to a community pot that pays others who reach their goals.

        fitness.mercola

"I like exercise. I like a healthy body." Erin Gray

 

"Walking is the best possible exercise. Habituate yourself to walk very far." Thomas Jefferson 

 

"Take care of your body. It's the only place you have to live."  Jim Rohn

 

 

Take care of your body. It's the only place you have to live.

Jim Rohn

Read more at http://www.brainyquote.com/quotes/topics/topic_fitness.html#jbajcJoGe30yswXq.99

 

20. #1: Eating "low-fat":

It sounds crazy, but stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

19. #2: Not seeking nutrition advice: 

Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Don't lose your momentum:

18. #3: Sleeping too little or too much:

According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

17. #4: Eating free restaurant foods:

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

16. #5: Drinking soda—even diet!:

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.

15. #6: Skipping meals:

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

14. #7: Eating too quickly:

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

13. #8: Watching too much TV:

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

12. #9: Ordering the combo meal:

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

11. #10: Facing the buffet:

Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

10. #11: Eating off larger plates:

One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

9. #12: Putting serving dishes on the table:

Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

8. #13: Choosing white bread:

A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.

7. #14: Taking big bites:

The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

6. #15: Not drinking enough water:

Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

5. #16: Having overweight friends:

Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”).

4. #17: Eating too late :

Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

3. #18: Not using a scale:

Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown off by natural fluctuations in body weight by stepping onto the scale at the same time every day.

2. #19: Drinking fruity beverages:

Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.

1. #20: Eating when emotional:

A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.

eatthis.menshealth

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