Tuesday, 31 March 2015

Easy tips to eat healthy and lose weight

Eat Tons of Blueberries 

Blueberries aren't just full of antioxidants. They may play a role in reducing belly fat , too. Blueberries are loaded with anthocyanin, which alters the activity of genes found in human fat cells and makes it more difficult to put on weight. So go ahead and try one of these healthful blueberry recipes.


Get Stoned 

With your fruit, that is! Stone fruits like nectarines, plums, peaches, and cherries contain natural substances that ward off obesity. Pretty cool, right? Added bonus: They also protect against diabetes and act as an anti-inflammatory. Dietician Cynthia Sass recommends eating the fruit on its own in a raw, natural state.


Keep It Fresh 

Maybe you don't eat a ton of junk food, but there are still some seemingly healthy —but highly processed—foods out there. Get as close to nature as you can and eat a diet filled with all-natural whole foods. They'll help you maintain energy levels, promote healthy sleeping habits, and provide ample fuel for all of your workouts.


Why Chocolate Cake Won't Ruin Your Diet

Earlier this week, many of you said that you increase the intensity of your workouts after indulging in heavy foods. It seems like a logical approach: the more calories you put in, the more you need to burn off. Not so, says a new study. Findings show that having a healthy diet is enough to compensate for the occasional indulgence.

Researchers created a mathematical model of human metabolism, playing around with different formulas to see what dietary changes need to happen before weight gain occurs. What they discovered is that the body doesn't tally calories precisely as once believed. As long as an individual's long-term calorie intake remains constant, diets can vary by 600 calories (plus or minus) on a daily basis. In the study, small fluctuations of 600 calories led to "negligible weight gain" over a 10-year period.

Researchers believe that little to no weight gain occurs because healthy individuals usually "under-eat" one day and "over-eat" on another. So in the end, it all evens out. As long as you're eating healthy most of the time, having an occasional treat won't wreck your diet.

Easy Weight Loss Tips

Switch to Blue Plates  

The color blue is considered a natural appetite suppressant. You don't need to don a pair of blue-lens shades before you eat; just use blue plates.

Exercise in the Morning 

Studies have found that people who exercise in the morning work out harder  than those who exercise at other times in the day.

Always Pay for Food in Cash 

The next time you head to the grocery store, stop at the ATM first. A study showed that individuals buy fewer indulgent foods when paying in cash.

Monitor Your Progress 

If weighing yourself gives you anxiety, then monitor your progress by looking in the mirror or noting how your clothes fit.

Tune in to Your Workouts 

It seems like everyone is attached to cell phones these days. Even if you're use yours to stream your workout playlist, you shouldn't be texting or chatting while you're at the gym. Giving each workout your full attention allows you to maximize results for an even greater payoff.

Pack a Lunch 

Packing a healthful lunch  is one of the best ways to stay committed to a healthy meal plan. When you order in or take out, it's hard to assess how many calories your meal contains. Prep your own meals, and you'll know exactly which ingredients you're eating.

Live an Overall Active Life 

Physical activity, be it training for a half marathon or hitting the gym, is important for losing weight—but scheduled sweat sessions aren't enough. Take the stairs, walk your dog, vacuum vigorously, bike to dinner, and garden. All these things will help burn calories and keep you in an active frame of mind.

Eat Chickpeas and Grapefruit 

These foods might as well be a dieter's best friends. Chickpeas have been found to help dieters break bad snacking habits, and eating half a grapefruit before every meal has been shown to help dieters drop more pounds than forgoing the citrus fruit.
http://hiit-blog.dailyhiit.com/hiit-diet/protein/sneaky-meat-free-proteins-3-chickpeas/ http://www.hdwallpapers4ipad.com/photo/food_backgrounds/10


Low-Sugar Breakfast Ideas With Under 30 Grams

I don't know how people do it: munching on sugary doughnuts, chocolate-filled croissants, or slices of banana bread. Starting off the day with that much sugar is sure to make a person feel sluggish and cranky all morning. It's best to fuel yourself in the a.m. with low-sugar foods that are full of fibre and protein. Here are some delicious low-sugar breakfast ideas — all contain fewer than 30 grams of sugar. They're sure to fill you up, satisfy your taste buds, and keep you going strong until lunch.

Monday, 30 March 2015

Tips and Tricks to Weightloss

Get Up and Out—No Matter What

Even when you're swamped, stay active with a 10-minute break to rev up your body. Taking a walk at lunchtime is a proactive way to promote weight loss. Bonus: You'll also get some sunshine.


Stop With the Scale 

It may be tempting to step on a scale whenever you see one, but if it's making you feel bad, then give it a break. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but remember that your weight isn't always the most accurate measure of success. You could be building fat-burning muscle, which could push the number up.

Drink Water 

Aside from keeping you hydrated, regular water consumption may aid with weight loss, according to recent studies. Drinking water before a meal ensures you're hydrated (and being dehydrated can make you think you're hungry, causing you to eat more). What's more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. A small study found that drinking cool water might even speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that's a reason to stay hydrated!

Eat Your Veggies 

Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie and often loaded with filling fiber.

Eat Breakfast 

Eating early in the day can help your body burn more calories.


Shorten Your Workouts—But Make Them Count 

Short, intense cardio workouts can be just as effective  as longer ones, which means you reap the calorie-burning rewards.

Enjoy the Food You Eat 

One of the worst things you can do when you're trying to lose weight is eat too little. Instead of depriving yourself, enjoy small indulgences or schedule a cheat day—and don't obsess over it. After all, eating high-calorie foods every once in a while won't wreck a healthy diet. In fact, allowing yourself to indulge on occasion can help you develop a healthy relationship with food that may help you from bingeing later.


Play the Calorie Game Correctly 

Losing weight is about simple math; don't fool yourself into thinking that a workout is a free pass to splurge. This mindset could lead you to eat more calories than you burn, which will result in weight gain instead of weight loss.

Stop Eating Junk Food 

It may seem obvious, but junk food is your weight-loss enemy. Worse yet, eating foods full of sugar and fat will make you feel irritable and sluggish. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, dairy, caffeine, and alcohol.


The Importance of Physical Fitness

What is Fitness?

Fitness does not only refer to being physically fit, but also refers to a person's mental state as well. If a person is physically fit, but mentally unwell or troubled, he or she will not be able to function optimally. Mental fitness can only be achieved if your body is functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and eating right.

Why is it Important to Be Physically Fit?

People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place.




The Right Way to Eat Breakfast For Weight Loss

Breakfast is the most important meal of the day, because of so many reasons. But you need to make sure that you're doing it right. If you're trying to maintain or lose weight, here are some things to consider when enjoying your first meal of the day.

Eat it soon: 

Studies have found that eating breakfast jump-starts your metabolism, and not only that, it can help ensure that you don't feel so starved later that you make bad eating choices for lunch or dinner. To take advantage of your body's fat-burning potential, try to eat breakfast soon after waking up.


Go for filling: 

Stay away from foods that can lead to a midmorning crash. Instead, opt for meals that are full of slow-digesting nutrients to help keep you satisfied throughout the morning; high-fiber, high-protein breakfast options are a good choice for feeling full and energised. And make sure your breakfast doesn't have too much sugar in it.

Watch out for portions: 

A big breakfast can help fill you up, but you don't want to overdo it. 


Sunday, 29 March 2015

How to Lose Weight Fast Without Dieting - 3 Simple Tips

What do you guys think? are these tips helpful? let me know.

The Most Satisfying Way to Lose Weight

1. Keep track of your choices. 

Write down what you're eating and when. Being mindful is so powerful.

2. Manage emotional eating. 

Ask yourself: "Am I really hungry? Or am I eating for a reason like stress or anger?" Learn how to replace emotional eating behaviors with other activities like walking or taking a hot bath.

3. You are more than a number on the scale. 

 Don't let that number control your life! Instead, just keep doing the next healthy thing, one step at a time. Also track progress in your energy level, sleep quality, fit of your clothing, how you feel, concentration level, and mood. Scale weight is only one minor way to measure success and results.

4. Make it fun! 

Keep your journey enjoyable by getting your friends involved in trying a new workout class together, testing recipes from a healthy cookbook, or growing a garden together. Find exercises, food choices, and people that make your lifestyle so fun you can't not keep it up.

5. Spread the love. 

Be a model for others. Ultimately, you are changing your habits for you, but it can also be very motivating to serve as an inspiration for your children, your family, and friends.




Continuously correct and adjust what you are doing to lose weight. Why? Because your body is constantly adapting and adjusting to avoid burning as little calories as possible (a survival strategy) and prevent weight loss. Your goal is to not give your body sufficient time to catch on to what you are doing. That way you’ll keep calorie burn at maximum and continue to lose weight. In short, avoid your body from catching on to your weight loss efforts, otherwise weight loss will slow or stop. You must periodically change your workout plan and your calorie intake.


When you lose weight – no matter how good you are – it will never be 100% fat, some of it will be muscle. But, what you can do is minimize muscle loss. Don’t forget that when you lose muscle your metabolism slows down. Therefore, you must take steps to reduce muscle loss as much as possible. This means weight training! In fact on a good weight loss program you can increase muscle mass. So, you’ve hit two birds with one stone. You lose weight, but simultaneously increase your muscle mass, adding shape and definition to your body. This will give you the appearance of great health, rather than the ill looking appearance of those who have been severely restricting their calorie intake resulting in fatigue, irritability, insomnia, muscle weakness and vitamin deficiencies. Basically, when you come out of a good weight loss program you should be feeling the best of you life in a long time. Your stamina will improve, you’ll see an improvement in your ability to exercise,  you will feel stronger, you’ve lost weight and your breathing and quality of sleep is better, your complexion is improved, your skin glows, and the list goes on… This is the only way to achieve a healthy, permanent weight loss and to maintain a great physique. It  requires a PERMANENT change of lifestyle – not just a 2-week diet.


Dangerous Truths About Weight-Loss Supplements

Most of the women using the diet supplement, Pai You Guo have experienced side effects such as insomnia, palpitations, fainting and addiction to the product. Yet, the supplement continues to be sold.

HealthDay News recently ran an article on women who continue to use a weight-loss supplement that was recalled in 2009 due to dangerous ingredients.
According to the article, “Pai You Guo contains...sibutramine and phenolphthalein, both of which are banned in the United States because they increase the risk of heart attack, stroke and cancer.  Most of the women using the supplement have experienced side effects such as insomnia, palpitations, fainting and addiction to the product.” Still, Pai You Guo is available on store shelves and online.
“No weight-loss supplement is natural or healthy,” say boomer generation health experts Dian Griesel, Ph.D. and Tom Griesel, authors of the new book TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust (April 2011, BSH).
“Many men are also using these products in record numbers,” adds Dian. “Weight-loss pills are often dangerous, causing irregular heartbeats, heart attacks, high blood pressure and even death in some cases.  There are many powerful ingredients in over-the-counter weight loss pills that are comparable to amphetamines.  These pills are not regulated or approved by the FDA, and the number of possible deaths caused by their use is unclear.”
Tom adds, “People are frustrated with lack of results from common diet and exercise and are gullible enough to believe slick marketing campaigns.  There is no safe or effective pill or supplement for weight loss.  Their effects are dangerous and temporary at best.  The only people who benefit from them are the people who sell them.  Save your money and your health.”
Fat loss and improvement in health, says the Griesels, come rapidly from following sensible advice. Proper diet, activity and lifestyle changes have benefits that greatly exceed most people’s expectations.  Even if you have had difficulty achieving an ideal body composition and are frustrated, the Griesels urge dieters not to resort to weight-loss pills or supplements.


Saturday, 28 March 2015

5 Quick & Easy Exercises To Start Your Day | ANNEORSHINE

Here is a quick morning routine to start the day of fresh and ready to tackle the day head on. Hope you guys enjoy and try it out! let me know how you went :)



If you want to lose weight, apart from tea and coffee perhaps, cut out all other beverages. Drinks are incredibly high in sugar, full of calories but don’t fill you up. In other words, you’re loading up on calories and don’t even have anything to show for it. This includes fruit juices, which, while high in nutrients are also high in calories. You can juice your vegetables, but you must eat (not drink) your fruit. With regards to diet soda, yes they are low in calories, but can you name any of the ingredients on the can? While diet sodas might not be bad for your waist, who knows how good they are for your health?


Swap your milk, cheese, yogurt and so on for non-fat or low fat alternatives. Fat is high in calories. Every 1 gram of fat you eat contains 9 calories, which means it adds up quickly. A couple of weeks after changing to low-fat, you wont even remember the difference in taste, but you will appreciate the difference to your waist and your weight loss efforts.


Swap your regular cheeses made from cow’s milk with goats cheese. The calories in cheese are highly variable. Goats cheese contains 40% fewer calories than regular cheese.


There is a healthier, lower-calorie alternative to you favorite dish. Yes, it will taste a little different, but it means you don’t have to give it up entirely. You’ll find you might be able to cut your calories by half if you try and help you lose weight with greater ease.


Go for natural whole foods. Start to cut down on fast-foods, ready-made foods and foods with ingredients you’d never find in nature. Basically, go back to basics. You’ll probably not only cut down on calories, but on spending. Instead of a chocolate bar, make your own trail mix – throw together a few raisins and nuts.




Protein is highly filling, but relatively low in calories. In fact, this is what the Atkins Diet is banking on. Eating plenty of lean protein means that you can cut back on calories and lose weight without feeling hungry.


Egg-whites are high in protein, but low on fat and low on calories. You’ll feel fuller for longer than a breakfast with a similar number of calories.


During meals don’t aim to feel “full”, eat until you don’t feel hungry, i.e. satiated. The two are not the same. Your stomach is relatively small – merely the size of a fist – meaning you don’t need to eat much to fill it comfortably. And your body can only deal with a limited amount of food at any one time. Furthermore, if you regularly eat until you’re full, the more you stretch your stomach, and the more food you have to eat to get that feeling of fullness. If you feel gorged, bloated or lethargic, you are in all probability either eating at the wrong time or consuming too much too much food. Aim for no more than 600 calories per meal to maximize fat-burning.


Eat only from a plate, and whilst seated at a table. Don’t eat standing or on the go.

http://www.theberkeleydiet.com/2011/12/27/no-alcoholic-beverages/10. NO TO ALCOHOL

Yes you want to have a good time, but do you need alcohol to do so? If the answer is yes, perhaps you should cut it out for a while. In any case, one Mojito equals 160 calories – and that’s a low calorie cocktail! The numbers tally up quickly and before you know it, you’ve drank a whole weeks worth of gym time in one weekend. Plus alcohol increases cortisol levels and cortisol build belly fat and may slow your metabolism by 70%. Worth it? I think not? If you’re serious about losing weight, cut out alcohol completely.


Eat a foods rich in monounsaturated fatty acids (MUFA), such as olive oil, nuts and avocados. Not only have they been shown to aid weight loss, but they also trim belly fat.


Instead of pouring oil into the pan, use spray oil. Each squirt contains 1 calorie, while one table spoon of oil contains 120 calories. That adds up over the course of a year. Making that small change for just once a day works out at a saving of 43,435 calories a year or a weight loss of 12lbs (approximately 6kg).


This awesome food supplement can help with weight loss and has a bevy other other beneficial health effects. Research suggests anti-cancer effects (esp. breast, colon and prostate cancer), a reduced risk of depression and suicide and a neuro-protective effect against Alzheimer’s and Parkinson’s. In women fish oil may promote prevent pre-term labor and delivery fetal and infant brain health, reduce the infant’s sensitization to common food allergens effects particularly for women and confer long-term benefits on specific aspects of neurodevelopment in infant. In addition, numerous studies show that fish oils can significant reduce menstrual cramps.


There is evidence that Vitamin D can help you lose weight. A 2010 study published in the American Journal of Clinical Nutrition, suggests that increase vitamin D levels (and intake of dairy-derived calcium) may increase weight loss while dieting. While a 2007 study in the Archives of Internal Medicine found that Vitamin D may prevent the weight gain that commonly occurs in middle-aged women. Indeed, supplementing with Vitamin D in winter, may help stave off the winter weight gain to which most of us fall prey


Insufficient amounts of the vitamin may hinder weight loss. A study at Arizona State University found that consuming sufficient amounts of vitamin C burn 30% more fat during moderate exercise compared to those who consume too little amounts of Vitamin C. Furthermore, insufficient vitamin C levels are associate with increased body fat and greater waist measurements.

16. TRY C.L.A

It’s the holidays? Supplement with CLA (Conjugated Linoleic Acid). Research shows that CLA can help prevent weight gain, making it ideal for periods when overindulging is inevitable.


Drink coffee or even better – anti-oxidant rich green tea. Research shows that drinking 5 cups of green tea per day increases metabolism by 20%, helping you burn fat and lose weight, while 2 cups of coffee will also boost metabolism. Plus, there is evidence that daily coffee intake protects against Alzheimer’s disease.


Don’t bring high calorie snacks and treats into the house, you’ll always be having to fight temptation. Firstly, constantly fighting is tiring. Secondly, you will eventually give in. Thirdly, you’ll feel guilty afterwards and may or may not end up binging or giving up on your weight loss efforts all together. So make losing weight easy on yourself. Indulge in your favorite treats away from home, such as during a meal out with friends, your local coffee shop or ice cream parlor.


Scientists at Oxford Brookes University believe that by simply adding a tablespoon of mustard to your meal you can reduce belly fat by a whopping 20%.


This topping has been shown by researchers from the University of Copenhagen to help burn fat and reduce hunger pangs.


According to a study published in The Journal of Nutrition lemon zest may prevent cravings, because, once in the stomach the fibrous pectin found in the lemon peel transforms into a sticky gel that slows that absorption of sugar. Decreased cravings means easier weight loss.


The active ingredient in turmeric is curcumin, which, according to The Journal of Nutrition, increases fat burning. Researchers at Columbia University believe that consuming approximately 1 teaspoon of turmeric a day may help you achieve significant weight loss, even in the absence of dieting.


Research suggests that, consuming a small amount of hot pepper half and hour before eating decreases hunger and calorie consumption by about 10%, aiding weight loss.


One study shows that people who ate a mushroom-based starter felt just as satisfied as when eating the same dishes – but made with beef. However, the mushroom starter contained substantially fewer calories and fat.


Research shows that people who eat eggs for breakfast feel fuller for longer. A study published in the International Journal of Obesity showed that dieters who eat eggs for breakfast lose twice as much weight as those who eat a calorie equivalent breakfast consisting of bagels. What works for breakfast works for other meals too, as eggs are protein rich and incredibly satiating.


Research published in the Journal of Nutrition suggests that consuming a meal consisting of “slow-release” carbohydrates (e.g. oatmeal, muesli or bran cereal), prior to exercising may help you burn more fat. The study showed that calorie burning during exercise was nearly twice that of exercising after eating a meal made up of fast-release carbohydrates (e.g. cornflakes, white bread, jam). As the name implies, “slow-release” carbohydrates are more slowly digested, such that blood sugar levels don’t spike as high, which means that insulin levels are not as high either. Since insulin is a fat storage hormone, lower levels of insulin may help you lose weight. Read more about the type of carbohydrates here.


A study published in the American Journal of Clinical Nutrition asked participants to chew one serving of almonds 10, 25 or 40 times. Participants who felt fuller longer, were those who chewed the most.


A study in the Journal of Nutrition found that this simple switch might help reduce total body fat and help you lose belly fat. Researchers found that adults who ate about 3 servings of whole grains a day had less body fat and less belly fat fat than participants who ate less than a 1/4 of a serving. Whole grains act to aid weight loss by promoting satiety. The fiber in whole grains helps you feel fuller though eating fewer calories. Whole grains are thought to slow digestion or absorption, resulting in lower insulin and glucose levels, which favor the fat burning instead of fat storage. Whole grain fiber is particularly effective at helping you feel full and may help you feel fuller than eating fiber found in other foods stuffs such as fruit and vegetables. Aim for at least three servings of whole grains daily (one serving equals 1 cup of whole-grain cereal or a slice of whole-wheat bread)


Switch high-calorie sweet treats for more nutritious, lower-calorie versions. According to a study published in Proceedings of the National Academy of Sciences, prohibiting sugary foods entirely could lead to overeating. It is thought that banning sweet foods stimulates the release of a polypeptide hormone and neurotransmitter called corticotropin-releasing factor (CRF), which is linked with higher stress levels and may decrease your motivation to eat healthily, increasing the likelihood of binging on junk foods.


According to a study published in the journal Appetite, people who start their meal with vegetable soup consume 20% fewer calories over the course of their entire meal.


Weight Loss Supplements—Are They Worth the Cost and Potential Risks?

Why I Encourage Supplement Industry to Stop Selling Weight Loss Cures

A web search of the term “weight loss supplements” will deliver more than 57 million results. You get nearly 8 million hits if you customize your search to “magic weight loss supplements.” There are even weight loss supplements specifically aimed at children!10
Some of the promotions claim their supplements are “magic;” others have “magic” in their names. Either way, the word “magic” implies that these supplements work like magic with little or no effort on your part. You can just go on living as you have in the past—even though that’s what contributed to or caused your weight gain in the first place.
Yet other supplements are advertised as “magic” pills that can help you build a healthy body by increasing muscle mass.11, 12 Here, body builders tend to be the main audience. Despite all the intense work body builders put into building their bodies, many are still looking for that outside “magic” to give them a leg up on the competition... In reality, this approach rarely if ever works. The supplement industry is in the health business—at least theoretically, they should be.
And as proponents of health, it would behoove them to act in the best interest of not just their customers, but also of the nutraceutical industry at large. “Magic” weight loss pills are more or less a nod to the pharmaceutical band-aid mentality, and actually run counter to the idea of a healthy lifestyle. This is why I stopped selling weight loss supplements, and it’s why I encourage others to stop selling them as well, and to truly embrace proper diet and lifestyle as the answer.
Intermittent fasting, for example, is an incredibly helpful strategy that will produce far better results than any diet pill ever will. The idea that you can just pop a pill and shed excess pounds is Polyanna thinking at its best. In the long run, you can run into problems, especially if the product contains potentially hazardous ingredients—again, most of which tend to be pharmaceuticals.

Most Weight Loss Products Are Stimulants, Like 'Coffee in a Pill'

While surveys13 have determined that use of weight loss supplements is common in the US, studies repeatedly fail to support their efficacy and safety, both in children14 and adults. The most commonly used weight loss supplements15 contain caffeine, ephedra, or ephedra-like substances such as bitter orange to “rev-up” your metabolism. This means you’ll either have trouble sleeping and/or you’ll experience the inevitable crash after the rev-up—hardly the effects you’d expect from a healthy lifestyle.
These types of stimulants can be particularly dangerous for people who have heart disease, high blood pressure, or are taking blood pressure medication. As just one example, Metabosyn,16 hailed as “the most powerful diet pill reviewed,” according to Diet Pill Digest, claims to boost metabolism and reduce appetite. However, it also carries a warning: if you’re sensitive to stimulants, don’t take it.
It’s important to realize that simply loading up on stimulants like caffeine is NOT going to improve your health, even if it helps you lose a few pounds. From my perspective, the cost is just too high—especially in light of the fact that if you eat right and exercise, you will have all the energy you need, and you’ll lose weight, without any of the adverse side effects you might experience when taking a stimulant.

You’re Paying for the Dream...

Other weight loss supplements are little more than vitamins and colon cleansers in disguise. Besides the stimulants mentioned, other common “weight loss” ingredients17 include chromium, chitosan, conjugated linoleic acid (CLA), ginseng, green tea, hydroxycitric acid, L-carnitine, psyllium (fiber), and St. John’s wort. Basically, you’re just paying extra for the “magic” label. Two examples of the latest diet pill fads that are little more than rip-offs are coconut oil capsules18 and Apple Cider Vinegar Plus.19
Why take a pill when you can reap all the benefits by consuming the actual food?! Ditto for CLA, which you get from grass-fed beef, or green tea, which you can savor by the cup rather than by the pill.
Besides, eating the food will ensure optimal absorption—a critical factor that can be iffy depending on the capsule used for the supplement in question. A 2012 article in Forbes Magazine20 listed weight loss supplements with top scientific ratings, and the majority of these contain active ingredients that are ideally obtained from whole food. In essence, if you eat right, you don’t need a weight loss supplement

For Weight Loss, Focus on Your Diet First...

As noted earlier, nutritional supplements can be an integral part of a healthy lifestyle by helping you address specific nutritional deficiencies for example. My stance is that they should not be used in lieu of a healthy diet however. As their name implies, they are supplemental to an otherwise healthy diet. That said, I no longer recommend weight loss supplements and “energy boosters,” as I do not believe they “fit” into a truly healthy lifestyle scheme. Not only are they potentially hazardous, but I believe they are ultimately unnecessary, provided you’re eating the right foods and, ideally, intermittently fasting. As described at length in other articles, to lose weight, you need to:
  1. Avoid sugar, processed fructose, and grains if you are insulin and leptin resistant. This effectively means you must avoid most processed foods
  2. Eat a healthy diet of whole foods, ideally organic, and replace the grain carbs with:
    • Large amounts of fresh organic locally grown vegetables
    • Low-to-moderate amount of high-quality protein (think organically raised, pastured animals)
    • As much high-quality healthful fat as you want (saturated and monounsaturated from animal and tropical oil sources). Most people actually need upwards of 50-85 percent fats in their diet for optimal health—a far cry from the 10 percent currently recommended.

How Do You Determine Whether a Supplement Is of High Quality?

If you want to use a vitamin or herbal supplement, you’d be well advised to make sure you’re buying a high-quality product—if not for the reason of safety, then for the reason of maximizing your health benefits. Here are some general guidelines for selecting a high-quality dietary supplement:
  • It is as close as possible to its natural (whole food) form.
  • Independent third-party labs check the raw materials for contaminants and correct dosage.
  • Follows industry standards for quality assurance including ISO 9001, ISO 17025, and Good Manufacturing Processes (GMP) certifications.
  • The utmost care has been taken in all phases of its production, from growing its ingredients, to manufacturing, testing for potency and quality control.
  • It works! I always try to select from companies that have a long track record of providing high-quality products that produce good clinical results.
Remember, if you are interested in optimizing your health and losing weight in the process, your BEST solution is to choose the highest quality foods possible, and eat a wide variety of whole organic foods. You can use my free nutrition plan and work your way up to the advanced stage. Once you have addressed your diet and are looking for further improvement, odds are you might benefit from some supplements, such as animal-based omega-3 supplement and a probiotic for example. There are many others you could then consider depending on your specific circumstances, including a high-quality multivitamin, additional antioxidant support, and others.

Sources and References 


Burn fat in four minutes

The workout

Tabata intervals involve high-intensity bursts of exercises for 20 seconds, followed by 10 seconds of rest. Continue these consecutively for four to 10 minutes.

Challenge One
Choose one of the exercises pictured and perform as many reps of it as you can in 20 seconds. The higher your intensity, the better your results will be. Rest for 10 seconds before going again. Perform eight rounds in total (four minutes). Try to keep your reps consistent each time. Perform a five-minute warm-up before this workout and a short cool-down to finish off.

Challenge two
This form of Tabata training uses more than one exercise. Perform as many reps as you can of one exercise for 20 seconds, rest for 10 seconds and then move on to the next exercise for 20 seconds. Keep going in this manner through four exercises. Try a total of five rounds of 10-minute circuits.

1. Rowing

Most rowing machines will allow you to enter intervals into the computer, so it can do all the timekeeping for you. To start, slide the seat most of the way in, lean forward slightly with your torso and reach forward fully with your arms. Drive back powerfully with your legs, before drawing back with your torso and then finally pull with your arms. Keep your stroke long and smooth.

1. Rowing

2. Sit-ups

Lie on your back with your knees bent to 90 degrees and your feet flat on the floor. Place your fingers at the sides of your temples, contract your abs and sit up with control as you exhale. Stop just short of upright and then lower. Don't rest on the ground between reps. Your lower back should touch down lightly before you commence your next up phase.

2. Sit-ups

3. Burpees

Squat down on the floor and place your hands flat on the ground just in front of your toes. Leaning on your hands, jump your feet far enough behind you so that as they land, your body is in a perfectly straight push-up-type position. Don't allow your hips to sag to the ground as you land. To finish, jump your legs back in towards your hands and stand up.

3. Burpees

4. Squats

Stand in front of a chair or bench, feet shoulder-width apart. Bend your knees and lightly touch your backside to the chair, keeping a steady rhythm, with no pause on the up or down phase. Focus your weight through your heels and keep your gaze fixed on a point directly in front of you.

4. Squats

5. Skipping

As you skip, land lightly on your feet and keep your arm movements to a minimum. You can use any skipping technique you want, as long as you can skip fast and get through as many reps as you can in each interval. About 50 reps is a good total.