Hello Healthy/

Trying to lose weight and going on a diet can become a nightmare for some people. And for others, it might be a normal healthy routine for them. But if you're the first type where dieting is not your cup of tea and love eating too much, then read on.

With so much information out there about how to lose weight fast or how to develop healthy eating habits, it's probably also a challenge to decide on what works best for you since you're bombarded with hundreds and thousands of information from a single search on google.

As a society we all grew up thinking that the way to lose weight fast and most efficiently is to drastically reduce our daily calorie intake, which most of the time just meant eating less food.

But we now realize that we can actually lose weight by eating more, if done in a well manner. Here are the 3 principles to eating more and still losing weight:

EAT FATS

Beginners often feel a bit anxious when they hear that fats should be consumed to stay healthy and lose weight. The fact is there are healthy fats and bad fats. The macronutrients in good (healthy) fats will help kick away your hunger signals, making you feel full quicker. Regularly eating healthy fats can also impact blood insulin levels positively as well as reduce the risk of type 2 diabetes. And that should not be ignored, because type 2 diabetes affects nearly 300 million people worldwide and accounts for 90-95% of all adults who had diagnosed cases of diabetes, says a study from the Harvard School of Public Health.

Besides the fats found in processed fats however, all other fats should be just fine for a healthy lifestyle.

Some examples of healthy fats include:

Avocado
Coconut oil
Sunflower seeds
Cheese
Dark chocolate
Nuts
Fatty fish
Whole eggs
Extra virgin olive oil

EAT PROTEIN AND FIBER IN EVERY MEAL

Metabolism gets boosted by consumption of protein, helping you to feel full longer and avoid from bingeing. Fiber is a crucial nutrient that aids in losing weight as it reduces the absorption of sugar in the blood, helping you utilize the carbohydrates (glucose) for energy rather than storing it all as fat.

Berries, chia pudding, cheddar cheese, spinach, and eggs are some of the commonly known sources of protein and fibre. You can also eat salad, chicken, and zucchini noodles.

SET MEAL TIMINGS

Stable blood sugar level is the key to lose weight. To maintain this, do not keep a long gap between two meals. Doing so will end up resulting in a spike in your blood sugar levels, making you overeat. A commonly recommended approach is to eat every 4 hours (because your body transitions into starvation mode around that time) in order to keep your blood sugar levels in check. In addition, it helps to avoid hunger and a bad mood. Also, a study suggested that a schedule for eating helps in reducing body fat accumulation.

Losing weight can be a very difficult task to overcome especially for those who are highly motivated. In addition, as a person ages the more difficult it gets to maintain an appropriate weight.

One thing many people wonder is if there are any ways to "reverse engineer" life moments (just my fancy way of saying tricks) to help with weight loss.

Here are 9 weight loss tricks you can start using today:

PAY ATTENTION TO PORTION SIZES

Studies have shown that eating food off smaller sized plates lead to eating less.

For example, studies were conducted in a controlled laboratory setting where they focused on food and eating habits of participants. They found that many participants had no clue of the changes in the portions offered and how it affected the amount they had eaten (1).

This leads to overeating! Don't overeat!

Unfortunately overeating happens more often than we think. So to solve that problem, pay real close attention to your bowls and dishes. Or better yet, ask for a smaller portions if you're trying to to lose weight. Save leftovers in a to-go box. If you've been constantly on the lookout for weight loss tricks, mark that down!

DON'T GET DISTRACTED

The study also explains that the more people get distracted (eating out for example), the more they become unaware of the portion sizes handed to them. People who were served 50% more pasta ended up eating 43% more than those with normal portions. Yikes!

RESTRICT YOUR ELECTRONICS

An average American adult spends approximately 5 hours a day watching television. Now, it's safe to assume that the time could be spent planning meals for the rest of the week or getting more exercise throughout their day!

If you're one of them (Don't worry, I won't tell anyone) here are a couple of ways to make use of those extra hours:

Yoga: Doing yoga regularly offers many benefits, including making you feel better about your body as you become stronger and more flexible, toning your muscles, reducing stress, and improving your mental and physical well-being. It also helps with weight loss and you can do it practically anywhere inside your home.
Dancing
Collect bugs
Wash or walk the dog
Wash the car
Water your garden
Write an autobiography or a short story
Meditation
Read a newspaper
Browse the internet
Make a weight loss smoothie

EAT MORE FRUIT

Many people often associate fruit with sugar--specifically the health conscious eaters. While it is a source of natural sugar, some fruits are rich in fiber and will work wonders for kickstarting your metabolism.

Here are some examples of fruits with plenty of fiber content:

Raspberries
Blackberries
Apples
Oranges
Flaxseeds
Grapefruit
Watermelons

GO TO BED EARLIER

It's commonly known that the longer your body stays up the more time your hunger signals will kick in, signaling that it's time to eat again--leading into a snacking trap. Curb your cravings by going to bed before those evil cravings get the chance to cry over more food!

You can set the alarm clock at an earlier time instead and enjoy the remaining left over time for some exercise, meditation or meal prepping.

PRACTICE THE 20-MINUTE RULE

Basically any time you eat make sure to give yourself the right portion sizes. Once you finish one portion and are craving for more, put yourself on timeout for at least 20 minutes to see if you're still feeling hungry.

Why 20 minutes?

It takes our bodies around 20 minutes to recognize that we're physically full. And if your stomach still isn't happy, feel free to help yourself to more food. This little trick actually works quite effectively.

SLEEP IN COLDER TEMPERATURE

As humans, our bodies can react in interesting ways to temperature changes. The warmer the temperature is, the less energy/calories your body needs to keep you warm.

What does this mean?

When our bodies are in the thermoneutral zone, this is where our body does not have to regulate our body temperature, so we feel less inclined to eat because we already feel relaxed and the need for satisfaction is less likely to be strongly desired.

However, when our bodies are above or below this zone, we increase the amount of energy we spend, which "decreases energy stores", such as fat (2).

When it comes to losing weight there are many factors that affect your progress. Your brain is actually one of the biggest obstacles that stop you from achieving the weight loss results you want.

And it doesn't stop there. Even household chemicals can play a major role in weight gain.

Even to diligent eaters a slice of cheesecake can be irresistible. What bugs us humans is why we sometimes give in to temptation even though we know we have our better judgments.

Researchers at the Montreal Neurological Institute and Hospital (MNIH) have found a possible explanation: The second we see delicious food, a hormone in our bodies called ghrelin starts to send irresistable signals to the brain telling us to just eat that cake, now.

This is one of many found results in research destined to find out the causes of being overweight. “We’re closer to recognizing just how complicated obesity is,” explains Arya Sharma, MD, professor of medicine at the University of Alberta.

He also added that the good news is a matter of what causes us to gain weight and hold on to it, the faster we can find a cure for obesity, or simply a solution to just dropping those extra 10 pounds.

For now, weight-loss treatments (typically calorie reduction and exercise) must be maintained forever.

Either way, here’s a good list of what should be kept in mind for weight loss:

CONSIDER RETHINKING ABOUT LOW-CALORIE FOODS

The MNIH researchers studying the gut hormone ghrelin (using magnetic resonance imaging (MRI)) found that it increases the neural response—therefore, appetite in regions of the brain appetite in regions of the brain responsible for "programming" the feeling of reward in the values of food. “In other words, when we see food we like, we are exceedingly compelled to eat it,” says Alain Dagher, a neurologist at MNIH. “Unfortunately, our brains are likely wired to value high-calorie foods, which is important if food is scarce or difficult to obtain,” he explains.

Here's a tip: Increase the appeal of low-calorie foods by thinking about them more positively. Rethinking about almonds is a sure good way to start.

TALK TO YOUR PHYSICIAN ABOUT YOUR THYROID AGAIN

According to a study in the March 2008 Archives of Internal Medicine, any decreases to the functioning of the thyroid is associated with weight gain. When this gland in the neck does not secrete enough hormones, it can result in lower metabolic rates (symptoms include fatigue and weight gain).

However, Caroline Fox, MD, an endocrinologist at the National Heart, Lung, and Blood Institute, says her research group was surprised to discover that women whose serum thyrotropin (TSH) levels were relatively high, but still within the normal range used by doctors to diagnose thyroid conditions, gained up to four pounds over three and a half years compared to women whose TSH did not increase.

“If a patient feels she has gained excess weight or has trouble losing weight despite adherence to a healthy lifestyle, she should talk to her physician,” says Fox, who adds that this research is too preliminary to consider tinkering with the current range for medical diagnosis.

AVOID BISPHENOL A AND OTHER HOUSEHOLD CHEMICALS

Research shows that exposure to endocrine-disrupting chemicals (EDCs) at an early stage in life can increase the risk of certain cancers; bisphenol A (BPA) may be one of these chemicals. Now a team at Tufts University has discovered yet another reason to avoid prenatal or perinatal exposure to BPA: It may cause weight gain later in life.

Retha Newbold of the National Institute of Environmental Health Sciences says the findings in animals may also be true for humans. “When a fetus or baby is exposed to endocrine-disrupting chemicals, the body’s set point the balance between energy in, as calories, and energy burned is irreversibly altered,” she explains.

Of course, EDC exposure is not the only risk factor for obesity—diet and exercise are major players—nor does exposure early in life guarantee weight troubles later. “But it does help explain why some people have more difficulty losing weight and keeping it off than others,” Newbold adds. For now, she recommends avoiding EDCs where possible, including phthalates (found in some cosmetics and cleaning products) and BPA. That means opting for fresh foods over canned (many of which have a lining that contains BPA), avoiding polycarbonate water bottles and not heating foods in plastic containers.

DON'T WORRY ABOUT THE PERFECT BOTTOM. THE REAL PROBLEM IS BELLY FAT

According to research published in the journal Cell Metabolism, subcutaneous fat, which is found around the hips and bottom, may actually provide some protection against type 2 diabetes. “Subcutaneous fat appears to make a substance that is secreted into the blood and improves insulin sensitivity and metabolism,” says C. Ronald Kahn, MD, a researcher from the Joslin Diabetes Center in Boston.

When it comes to belly fat, University of Western Ontario professor Kaiping Yang reported a startling discovery. The kind of fat cells found in the abdomen produce a hormone—neuropeptide Y—that acts as an appetite stimulant. (Appetite was formerly thought to originate only in the brain). Worse, the hormone stimulates further fat cell production. This research, published in The FASEB Journal, suggests that women who tend to carry weight around their middle may find it harder to lose overall body fat.

And it’s tough to spot-reduce belly fat with exercise, say certified fitness consultant Scott Tousignant. The best approach to slim down all over is combined aerobic and resistance exercise. “When resistance exercises are done properly, they should elevate your heart rate,” he says.

Independence day is coming up, and we're all excited to celebrate the holidays. But if you've been pondering about how to lose weight fast then the holidays might just turn out to be a bad thing for you, as it becomes easy to overeat during the holidays.

If you follow these 10 simple ways to lose weight you will make it much less of a problem for you after the holidays:

DRINK WATER

Drinking water to lose weight is one of the easiest things you can do to support your weight loss efforts. Studies have shown that drinking water raises your metabolism, and improves your fat burning rate (1, 2)

People often mistake thirst for hunger, so next time you feel like snacking, strive for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal. You will receive more weight loss benefits intermittently drinking water as you eat.

SET REALISTIC GOALS

One or two pounds a week maximum is the magic number. Top weight-loss programs advocate stopping after the first 10 pounds and maintaining that loss for about six months before trying to lose any more.

Creating strong, measurable goals with aligned objectives and strategies can significantly increase your chances of success (8), so if you're on a weight loss diet and trying to watch over your calorie intake or planning to stay at a right momentum for your exercise routines after the holidays, you should set realistic goals.

EAT IN SPLURGES

If you allow yourself to eat whatever you want for 2 meals out of every 21, you won’t inflict enough damage to subvert your weight loss. And you’ll feel less deprived.

THINK POSITIVELY

Positive thoughts are empowering. A negative attitude can set processes in motion that makes losing weight difficult, if not impossible. Ever heard of thinking about the world with the glass half empty? Try the other way around, with thinking about it with the glass half full. Beating yourself up every time you eat the wrong foods, constantly focusing on what you cannot eat and approaching your exercise regimen with dread are all ways that negative thought patterns can reduce your weight loss efforts.

Experts note that low self-esteem is a major cause of overeating. Train yourself to focus on your best points rather than your weak spots. Buy clothes that fit and flatter you at your current weight. Update your hairstyle and get a makeup consultation so you feel attractive today.

GIVE YOURSELF A BREAK

No one says you have to reach your goal without making mistakes along the way. Tell yourself you can succeed in losing weight by taking things one step at a time and starting fresh whenever you slip up. If you overeat one night, just get back on track in the morning by focusing on what’s worked for you in the past.

And besides, recent findings published in the International Journal for Obesity, School of Health Sciences researchers showed in a randomised controlled trial, that taking a two-week break during dieting may improve weight loss.

RELAX

Some people binge when they’re stressed. A Yale University study found that women who secreted the most cortisol (a hormone released during stress) ate the most high-fat food after stress. The combination of cortisol and insulin prompts the body to store fat in preparation for possible starvation—just what you don’t need. If stress has a stronghold on your life, try learning yoga, meditation, or simple breathing exercises.

TRICK YOUR HORMONES

Studies suggest that the average craving lasts only about 10 minutes. So before giving in to your urges, set your mental timer for a 10-minute time-out. Use the time to tackle an item on your to-do list; choose one that will give you a sense of accomplishment—and get you out of the kitchen.

MAKE WEEKLY RESOLUTIONS

Don’t try to overhaul your diet overnight. If you make too many changes at once, chances are you’ll get frustrated and throw in the towel. Instead, make one change, such as eating at least one piece of fruit daily, every week.

START WITH 10% OF YOUR LONG TERM WEIGHT LOSS GOAL

People who start by focusing on achieving just 10% of their long-range weight-loss goal may have the best chance of ultimate success. Losing those first pounds yields the biggest health gains, too, since belly fat is usually the first to come off and is the most dangerous.

DON’T JUST EAT—DINE

Eating on the run or in front of the tube invites mindless munching. Instead, set the table every time you eat. Make a conscious choice to sit down and savor every bite. Placing a portion of chips on your best china helps focus your attention so you don’t eat the whole bag.

When it comes to losing weight there are many factors that affect your progress. Your brain is actually one of the biggest obstacles that stop you from achieving the weight loss results you want.

And it doesn't stop there. Even household chemicals can play a major role in weight gain.

Even to diligent eaters a slice of cheesecake can be irresistible. What bugs us humans is why we sometimes give in to temptation even though we know we have our better judgments.

For now, weight-loss treatments (typically calorie reduction and exercise) must be maintained forever.

Either way, here’s a good list of what should be kept in mind for weight loss:

CONSIDER RETHINKING ABOUT LOW-CALORIE FOODS

Here's a tip: Increase the appeal of low-calorie foods by thinking about them more positively. Rethinking about almonds is a sure good way to start.

TALK TO YOUR PHYSICIAN ABOUT YOUR THYROID AGAIN

AVOID BISPHENOL A AND OTHER HOUSEHOLD CHEMICALS

DON'T WORRY ABOUT THE PERFECT BOTTOM. THE REAL PROBLEM IS BELLY FAT

You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But thats just the general idea or the "lazy" answer. There are many factors that affect your progress to losing weight including ways that involve the mind such as mindful eating. By practicing different variations to produce rapid weight loss efforts you will yield better results in your journey.

The weight loss tips in this article are easy, sustainable ways to boost your metabolism, giving you a greater edge to getting a flatter stomach and achieving the thinner you. You'll find no incredibly insane sweaty workout routines on this list, no lemon juice-cayenne concoctions, just simple strategies that you can adopt and stick to for maximum results:

FIND A NEW FAVORITE SNACK

"Instead of ice cream or leftovers, try a whole-grain, higher-fiber cereal with low-fat milk or baked chips with super spicy salsa," says Kristin McGee, a New York City-based trainer and Pilates instructor. Be very careful not to introduce weight gain.

DRINK MORE WATER

Your body has a hard time distinguishing between hunger and thirst. Being dehydrated can fool you into reaching for a snack you don't really need. And besides, many studies and research have made this clear enough: Staying hydrated is one of the healthiest habits you can adopt.

Drinking water throughout the day, especially before a meal fills up your stomach, keeps you energized and slows down the urge to snack.

DECIDE ON MEALS WITH MINT

Reach for natural mint gum (avoid sorbitol, which makes you bloat), or even brush your teeth with mint-flavored toothpaste. The mint flavors send signals to your brain that it's time to stop eating, which is great for how to lose weight.

They also tweak your taste buds so second helpings and dessert aren't quite so tasty.

DO PUSHUPS EVERY MORNING

"It'll help you start the day with a feeling of success, and it gets in some additional upper-body training," says McGee. Another added benefit is that push ups can be done literally anywhere. If you were looking for ideas about how to lose weight at home, this is the quickest way to start.

If you aren't exercising regularly I highly recommend you to start. It provides several health benefits including preventing osteoporosis, lowering blood pressure, reducing chronic pain, battling chromic fatigue syndrome, the list goes on.

Try to increase the number you do each and every day so that you can still lose weight fast, even if you need to start with a modified push up on your knees. When you hit a plateau, switch to a harder style of pushup.

REDISCOVER HOT SAUCE

Hot sauce provides the warming benefits of eating slower and lesser than usual. Some studies say you might even speed up your metabolism thanks to the compounds in the chilies.

One common misconception is that spicer ones provide more benefits than the less spicier ones. Mild peppers (including bell peppers, pimentos and sweet banana peppers) have the same compounds as their spicier relatives.

Hot sauce also contain capsaicin, which help to introduce endorphins, which are crucial to maintaining a healthy mood (1).

PICK UP YOGA

Yoga is the top choice to reduce your stress, but in actuality, any exercise that is able to help reduce stress will do the trick. "The lower your stress, the lower your cortisol levels," says Fred DeVito of Exhale Spa. That means your body will store fewer calories as fat.

DESIGNATE AN EATING AREA

Stop mindless munching in front of the TV. Not only do certain shows up your odds of overeating—action movies and cooking shows—but you're also less aware of internal satiety cues, which is why it's so easy to polish off the whole chip bag before realizing how much you ate.

Eat at the dining room table or in the kitchen only, says McGee, and you're much less likely to overeat or grab seconds.

Losing weight can be a very difficult task to overcome especially for those who are highly motivated. In addition, as a person ages the more difficult it gets to maintain an appropriate weight.

One thing many people wonder is if there are any ways to "reverse engineer" life moments (just my fancy way of saying tricks) to help with weight loss.

Here are 9 weight loss tricks you can start using today:

PAY ATTENTION TO PORTION SIZES

Studies have shown that eating food off smaller sized plates lead to eating less.

This leads to overeating! Don't overeat!

DON'T GET DISTRACTED

RESTRICT YOUR ELECTRONICS

If you're one of them (Don't worry, I won't tell anyone) here are a couple of ways to make use of those extra hours:

Yoga: Doing yoga regularly offers many benefits, including making you feel better about your body as you become stronger and more flexible, toning your muscles, reducing stress, and improving your mental and physical well-being. It also helps with weight loss and you can do it practically anywhere inside your home.
Dancing
Collect bugs
Wash or walk the dog
Wash the car
Water your garden
Write an autobiography or a short story
Meditation
Read a newspaper
Browse the internet
Make a weight loss smoothie

EAT MORE FRUIT

Here are some examples of fruits with plenty of fiber content:

Raspberries
Blackberries
Apples
Oranges
Flaxseeds
Grapefruit
Watermelons

GO TO BED EARLIER

You can set the alarm clock at an earlier time instead and enjoy the remaining left over time for some exercise, meditation or meal prepping.

PRACTICE THE 20-MINUTE RULE

Why 20 minutes?

SLEEP IN COLDER TEMPERATURE

As humans, our bodies can react in interesting ways to temperature changes. The warmer the temperature is, the less energy/calories your body needs to keep you warm.

What does this mean?

However, when our bodies are above or below this zone, we increase the amount of energy we spend, which "decreases energy stores", such as fat (2).

Pages

EAT FATS

EAT PROTEIN AND FIBER IN EVERY MEAL

SET MEAL TIMINGS

PAY ATTENTION TO PORTION SIZES

DON'T GET DISTRACTED

RESTRICT YOUR ELECTRONICS

EAT MORE FRUIT

GO TO BED EARLIER

PRACTICE THE 20-MINUTE RULE

SLEEP IN COLDER TEMPERATURE

CONSIDER RETHINKING ABOUT LOW-CALORIE FOODS

TALK TO YOUR PHYSICIAN ABOUT YOUR THYROID AGAIN

AVOID BISPHENOL A AND OTHER HOUSEHOLD CHEMICALS

DON'T WORRY ABOUT THE PERFECT BOTTOM. THE REAL PROBLEM IS BELLY FAT

DRINK WATER

SET REALISTIC GOALS

EAT IN SPLURGES

THINK POSITIVELY

GIVE YOURSELF A BREAK

RELAX

TRICK YOUR HORMONES

MAKE WEEKLY RESOLUTIONS

START WITH 10% OF YOUR LONG TERM WEIGHT LOSS GOAL

DON’T JUST EAT—DINE

CONSIDER RETHINKING ABOUT LOW-CALORIE FOODS

TALK TO YOUR PHYSICIAN ABOUT YOUR THYROID AGAIN

AVOID BISPHENOL A AND OTHER HOUSEHOLD CHEMICALS

DON'T WORRY ABOUT THE PERFECT BOTTOM. THE REAL PROBLEM IS BELLY FAT

FIND A NEW FAVORITE SNACK

DRINK MORE WATER

DECIDE ON MEALS WITH MINT

DO PUSHUPS EVERY MORNING

REDISCOVER HOT SAUCE

PICK UP YOGA

DESIGNATE AN EATING AREA

PAY ATTENTION TO PORTION SIZES

DON'T GET DISTRACTED

RESTRICT YOUR ELECTRONICS

EAT MORE FRUIT

GO TO BED EARLIER

PRACTICE THE 20-MINUTE RULE

SLEEP IN COLDER TEMPERATURE

Nancy Rosado

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