Lose weight just by drinking water

Water for losing weight

Water is the single most essential component for body, just by increasing lose-weight-waterand proper use of water a person can maintain a healthy weight…also if you are on a weight loss diet then “drink water”.

Try to drink on 2 liters of water per day if you have a sedentary lifestyle…but if your lifestyle is active like sports and work then 5- 8 glasses of water per day can do no harm to you …read my article on losing weight with water here…

there you can find out why water is important and how only water diet can do lot of healthy weight loss to a body.

Can you lose weight by drinking Water ?

You’ve probably heard it more than once: drink more water to help you lose more weight. But does water really help weight loss? Can you lose weight just by drinking water? The short answer is yes. Drinking water helps boost your metabolism, cleanse your body of waste and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight. So what can you do to make sure you’re drinking the recommended eight-to-10 8-ounce glasses per day to keep yourself hydrated and encourage weight loss ?

Step 1: Drink before you eat

Because water is an appetite suppressant, drinking it before meals can make you feel fuller and therefore reduce your food intake. Health resource website WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You’d lose about eight pounds per year just from drinking water! Now imagine if you drank it before each meal.
Step 2: Hit the gym

Because drinking water helps prevent muscle cramping and keeps your joints lubricated, you can work out longer and harder. Just another way keeping hydrated with water helps you lose weight.

Step 3: Replace calorie-filled drinks with water

Ditch the sodas and juice and replace them with water to help you lose weight. If you think water tastes boring, add a slice of lemon. A glass of water with lemon is a recipe for successful weight loss because the pectin in lemons helps reduce food cravings. Think water doesn’t really help weight loss? Give up those sugary drinks for just a few weeks and see the difference.

Step 4: Drink it ice cold

According to the editorial staff at WebMD, drinking ice cold water helps boost your metabolism because your body has to work harder to warm the water up, therefore burning more calories and helping you to lose weight. Plus, ice cold water is just so much more refreshing than water that’s room temperature.

Step 5: Make sure you get enough

If you really want the water you drink to help you lose weight, you should follow the “8×8” rule recommended by most nutritionists: Drink eight 8-ounce glasses of water per day for weight loss and to maintain an ideal weight. You might need to drink more water if you exercise a lot or sweat heavily, or less water if you drink other beverages like herbal tea (make sure they are decaffeinated).

Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville, says the amount of water you need depends on your size, weight and activity level. He adds that you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.

How do you know if you’re getting enough water? A general rule is to check the toilet after you’ve gone to the bathroom. You’ll know you’re well hydrated if your urine is clear or very light yellow in color. The darker your urine, the more water you need to drink, especially if weight loss is your goal.

reference: lifegaiam

 

 

 

How many carbohydrates per day to lose weight

People often connect feelings of fatigue and brain fog with the need to eat more carbohydrates. These are not necessarily symptoms of lack of carbohydrates but more a sign of insufficient total calorie intake in general. You often will hear that your brain runs on glucose (a.k.a. sugar) and that this is why you need to eat a higher-carbohydrate diet. But I’ve discussed in a previous article how this is more metabolic fairy tale than truth, as your brain has a vested interest in functioning properly, so it can adapt to run on ketones when sugar is not available.

While the question of “How many carbohydrates should I eat?” is always at the top people’s minds, it is important to realize that everything in your diet is relative to the amount of total calories you are eating. Because of protein’s key role in enhancing feelings of fullness and in growth and maintenance of muscle, I always set aside calories to meet optimal protein needs first before setting carbohydrate needs. Let’s look at an example on how to set your starting calories, protein, carbohydrates, and fat levels if you want to lose weight.

Calories = Body weight x 12
Protein = 1 gram per pound
Carbohydrates = 0.9-1.25 grams per pound body weight
Fat = The remainder of your calories (Note: There are 9 calories per gram of fat while protein and carbohydrates both contain 4 calories per gram)

So for a woman who weighs 140 pounds:
Calories = 1,700 (1,680 rounded up for ease of calculation)
Protein = 140 grams
Carbohydrates = 140 grams (using 1g/lb)
Fat = 64 grams

The easiest way to put this plan into play is to use a food log app like MyFitnessPal; enter your calorie, protein, carbohydrate, and fat targets for each day; and do your best to hit these targets.

At this level of calories and carbohydrates, both are restricted but not to the point where you should experience any signs of fatigue, brain fog, or any other miserable symptoms people generally complain of while dieting. Follow this plan for two to three weeks and see how your body responds. If you are not losing weight, then don’t lower your calories but first add some high-intensity exercise (like interval training) to your workout regime, aiming for four hours of total exercise per week. Do this for another two to three weeks. If you need to elicit greater weight loss, then remove about 100 calories (5 grams of fat and 15 grams of carbohydrates) from your daily diet.

Continue in this way, only making adjustments if your weight loss stalls and always opting for adding activity over restricting calories. Never go below a calorie level of 10 times your body weight.

I find most of my female  need to eat more calories and carbohydrates when starting a weight loss diet—due to the urge to restrict everything to elicit weight loss, they often start out too low. You may be looking at these numbers and thinking this is too many calories and too many carbohydrates to lose weight. It isn’t. The key is to be into your weight-loss plan for the long haul. Starting with your calories and carbohydrates a little higher than you traditionally would will give your more room for calorie restriction later in your diet when your weight loss plateaus.

 

 

 

 

 

 

 

 

 

reference:  http://www.shape.com/weight-loss/tips-plans/ask-diet-doctor-case-carbs

Best diet to lose weight for Men

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1- Mini-meal is the operative word
Ideally, anytime you eat, your plate ought to have some protein, a bit fat and a bit fibrous bulk to make sure that you just feel full and glad. This takes some coming up with. It ultimately suggests that losing the “mindlessly munching on pretzels” habit.

“Even if you eat fruit as a snack, healthy because it is, you will not feel fully glad as a result of it does not have any protein and fat,” Booth says.

An apple followed by, say, some plain yogurt, can do additional for satiety than 2 apples. A white potato, that has a hundred calories, contributes additional to satisfaction than twenty potato chips, which, at 114 calories, adds up quickly. high that spud with a quarter-cup of low-fat farm cheese (100 calories), and you’ve got a filling, healthy snack for two hundred calories.
2- do not deprive yourself
You don’t wish to feel disadvantaged or hungry; drastically cutting calories can solely impede your metabolism by driving your system into famine mode.

Don’t count calories; simply eyeball your parts. as an instance you hope to cut back your daily caloric intake from regarding a pair of,500 to 2,000. specialise in reducing your portion sizes by regarding two hundredth.

Within a matter of a handful of weeks, {you can|you’ll|you may} be adjusted to the new serving sizes and that they will appear traditional.

3- Eat delicious and well
Every diet regime ought to allow the occasional treat and nice meal out. Eat delicious food, however eat it in smaller parts.

Obviously, cream sauces and fudge brownies at each meal can thwart your weight loss goals. Learn to get pleasure from normal food still as extraordinary delicacies.
4- Eat your calories, do not drink them
A will of Dr. Pepper soda contains one hundred fifty calories. 3 of those each day is an additional 450 calories. If you add industrial beverages, juices and sweet lattes to your diet, you much would like a calculator to tally the calories that do not do a issue once it involves fulfilling your craving.

Stick to water and tea and find your calories from additional filling and satisfying foods.

5- Exercise is that the excellent partner
Your diet are all the additional roaring if you mix it with regular exercise.

Approach your exercise and diet set up with attention on however you look and feel, not how much you weigh. In different words, suppose in inches lost, not pounds. bear in mind that muscle weighs quite fat.

6- create meals last
Yes, 2 Balance protein bars have solely 360 calories and additionally contain vitamins, minerals, fiber, protein, fat, and carbohydrates. however you’ll be able to down these suckers in an exceedingly matter of seconds. Where’s the chewing satisfaction? a handful of nutrition bars don’t seem to be a meal or maybe a mini-meal for that matter.

The satiation centers of the brain might not get the message quickly that you have had enough. Eat slowly, chew carefully and do not place additional food in your mouth after you haven’t dealt fully with the last bite.

7- Discover your food triggers
What causes you to succumb to temptation? does one communicate the larder the moment you switch on the TV? for a few, if it’s within the house, that is all the temptation they have. For others, stress could be a trigger. the strain endocrine corticosteroid fuels cravings, per Pamela Peeke, M.D., author of Fight Fat once Forty.

Everyone is aware of that larger parts will not fill the empty areas of our lives or provide USA lasting relief from unpleasant moments. Discovering your triggers could be a step toward self-control, that is that the basis for intake less.

So next time you see one among those annoying infomercials, follow this three-step exercise: obtain the remote, modification the channel, then place the remote go into reverse.

Reference: http://www.askmen.com/sports/foodcourt/31b_eating_well.html

How to Lose weight in a Week

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A wedding invitation or an invitation to a Class Reunion has sent many women into crash diets. Looking good is a a natural thing to want. Looking better than when you were in high school or looking even sexier than when your classmates last saw you is the best revenge to those mean girls that tormented you during your high school years. But going on a crash diet to lose wight in a week is not the answer because crash or starvation diets can downright be dangerous. How to Lose weight in a Week

If you are going this route, talk to your doctor first. There are many things that you should know before going on such a diet. Medications you are currently taking can be affected by either the foods you eat or the lack of food that is suggested by crash diets. There are healthy alternatives and you can have a diet to lose weight in a week that’s sustainable even after your self imposed deadline is up. In fact, the way to a more beautiful, sexier and healthier you can be achieved through a whole new way of eating without starving yourself.How to Lose weight in a Week

First thing that most nutritionists advice is keep a food journal. Some people are resistant to keeping a food journal because they don’t want anybody to know what they’ve been eating and how much. The guilty feelings of finishing a bag of Milano cookies while watching your favorite TV show is not a reason for not putting it down on the journal. In fact, it is better that you write it down so it can be a learning experience for you and you can only improve from here on. The time of day is important and what were you feeling when you ate it. A food journal will help you if your goal is a diet to lose weight in a week, especially if what you want is just a few pounds (2 lbs is the typical and healthy weight loss in a week).

How to Lose weight in a Week

If you want to feel good and fit nicely into your new dress, then a goal of 2 pounds per week is indeed achievable. However is you’re looking for a diet to lose weight in a week that’s more than 2 lbs, then carefully evaluate diets that are too calorie restrictive. A typical calorie allowance for the day is 2000 calories.

If you’re on a diet, a calorie intake of 1200 to 1600 is typical. But remember, not everyone can do this because daily activities can dictate how much you eat. If you work in an office and can generally pace yourself throughout the day, then 1200 to 1600 calories may be enough.How to Lose weight in a Week

However, if you work in the field and carry heavy loads or are typically working more strenuously, then adjust your calorie intake. The side effects of going on a diet to lose weight in a week, especially if it’s drastic are lightheartedness, dry mouth, nausea, headache and lack of energy. A healthy diet to lose weight in a week will be balanced and have all the energy giving foods you’ll need in the right portions and proportion.

When you’re on a diet, the typical foods to eliminate are those high in sugar, high in fat and those that give you empty calories. These are the foods that typically are high in calories but have no nutritional value. In a healthy diet to lose weight in a week, these are eliminated because you want to save your calories for foods that can satisfy you, make you feel full longer and give you the energy you need to get through your day. Instead of cookies, cakes, pies and ice cream, opt for fresh fruits.

How to Lose weight in a Week

Fruits that are naturally sweet will satisfy your sugar craving, and at less calories, are a more healthy and practical alternative. Low fat and low sugar foods can also help tremendously if fresh fruits are not an available option. But go fresh first, as additional nutrients can be had with the fresh and natural varieties.

The old food pyramid that we all were familiar with has now been replaced by a food plate. It is easier to visualize a plate than a pyramid, so this time, food choices for even a diet to lose weight in a week are easier to put together. Imagine a plate and divide it into quarters. Half of your plate is portioned for fruits and vegetables. This big amount gives you a variety of fruits and vegetables to choose from! Start with foods that are favorites like broccoli, carrots, zucchini and peas.

How to Lose weight in a Week: Now add to your choices salad greens but don’t limit your greens to the usual iceberg lettuce. Go for peppery arugula, mesclun and romaine lettuce. Add steamed leafy greens to your diet to lose weight in a week so it still is a healthy diet. Among vegetables that you can steam and that can give you a feeling of fullness longer are: bok choy, collard greens, turnip greens, spinach and mustard greens. Steam them and drizzle them with lemon to perk up their color and taste. Half a plate of these veggies every meal will not only make you feel full longer, but will also become a good habit to keep beyond a diet to lose weight in a week! Other vegetables that you can steam, bake or broil are acorn squash, butternut squash, pumpkin, peppers, sweet tomatoes and potatoes. These starchy and red vegetables will add tremendous flavor to your vegetable menu because they are naturally sweet. No need for sauces and heavy cream when you can puree carrots and squash that have been baked. Make this your sauce for fish or chicken.

The new food plate allows for a quarter portion of lean meats and fish or protein sources. Even if you’re on a diet to lose weight in a week, do not eliminate protein from your diet. Inversely, do not go for an all protein diet because this diet is not sustainable and can in fact be dangerous to your health. Again, ask your doctor what he thinks about diets that eliminate all food groups except for one.

How to Lose weight in a Week: The new food plate balances all your nutritional needs while allowing you to limit your calorie intake. Sometimes understanding how foods can make us healthy or feel full longer is the key to a good diet plan, whether it’s long term or a diet to lose weight in a week plan. Good eating habits can be developed from a diet that is focused on healthier and lower calorie and sugar choices. Now, imagine yourself looking even better and healthier than you did years ago!

 

 

Reference: http://www.whatisthebestdiettoloseweight.com/diet-lose-weight-week-safely/

Best diet to lose weight fast for women

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The best diet to lose weight fast for women is a diet that promotes healthier eating. A diet that has all the nutritional value for the day in portions that are consistent with calories allowed for the day. A calorie is simply the energy you get from food. Calories fuel the body as it does its job of running all the complex processes needed in daily living. If the calories we consume are more than the calories the body needs and the calories we burn through daily activities, weight gain is the end result.

The best diet to lose weight fast for women takes into account the amount of calories needed and the amount of calories typically burned in a day. Then if the calories you take in are reduced and the daily activities remain the same, then weight loss is achieved. Studies have shown that even if it’s only 500 calories a day that you eat less and still maintain an active lifestyle, weight loss can be achieved!

When women look at themselves in the mirror, they typically compare their body shape to others. In fact, when women go on a diet, the body image of a model or an actress is typically what they want to achieve. This is because women tend to gain weight in the same places and pictures of women who tend to be ideal in shape are slim in the same places. Among women, fat is typically distributed in the abdomen, chest, buttocks and hips. Unfortunately, these are also the places where weight gain typically shows. The best diet to lose weight fast for women is a diet that cuts the calories without sacrificing healthy eating. Followed with an exercise program that target these areas where weight gain develops allows women to achieve a more desired shape.

The first thing to do when going on a diet is to have a realistic goal. Fad diets and starvation diets have been proven bad for your health and not reliable for long term weight maintenance. In fact, doctors and nutritionists caution people not to use these diets as they cause harm that can be long lasting. A water only or liquid only diet can work in the very short term, but will never be a good long term plan.

The body needs energy from foods we eat and by abstaining from solid foods, the nutrients the body needs are not met. Some fad diets cut or eliminate entire groups of foods in favor of one or the other. These diets are not sustainable, too, because they place undue hardship on the liver or kidneys. The body gets rid of toxins naturally by processes that take place in the kidneys and liver. Messing up with this balance can cause long term health problems. The best diet to lose weight fast for women will have both energy producing foods (protein groups) and sustaining foods (fruits and vegetables).

The typical diet is pegged at 2000 calories. To lose weight, a calorie intake of 1200 to 1600 calories is recommended. However, these calories must be from foods that actually matter and not foods that are called empty calories. Calories are not created equal. A serving of ice cream at 1/2 cup will be around 200-270 calories. The same 1/2 cup of steamed broccoli will only be around 27 calories. This means that it takes 5 cups of broccoli to equal 1/2 cup of ice cream. Calorie wise, they are the same. But nutrition and energy wise, the broccoli trumps the ice cream any day. This means that when looking for the best diet to lose weight fast among women, it is better to go with fruits and vegetables for your calorie count.

Women should also remember that hydration is very important when going on a diet. This means that drinking water should not take a backseat. Use water to keep you hydrated and also to help you curb hunger pangs. Squirt a little bit of lemon juice in a big tumbler of water and sip this lemon water throughout the day. Drink water instead of sweetened fruit juice. Cut down on soda and iced tea. Sweetened iced tea have tons of sugar and sugary drinks will only make you more thirsty. The calories from sweetened iced tea will load up your calorie quota for the day. Use the calories instead for foods that will give you energy so you can get on your day at work without ill effects.

A good diet menu will have fruits, vegetables, grains, proteins and dairy. Portion control and knowing serving sizes is a key to the best diet to lose weight fast for women. The new food plate of the recommended food groups also makes it easier to know what is allowed and what serving size or portion to eat at mealtimes. The best way to achieve nutrients and be healthy is to load up on vegetables at every meal. A serving of salad with lemon and olive oil dressing will make you feel more full than 1/2 a cup of empty calories. Steamed, baked or broiled vegetables will go a long, long way. For grains, eat brown rice instead of white rice. Also introduce quinoa to your diet. This protein rich food can be a rice or bread substitute.

No matter how good the best diet to lose fast for women is, weight won’t drop as fast without increasing your daily activities. Calories burned should be more than calories taken in. This means that for women to lose weight fast, exercise must also be part of the daily routine. Brisk walking, going up and down the stairs and even parking a little bit farther than the entrance are simple exercise tricks that work. If you incorporate activities like working out in the gym, then weight loss can even be faster. In the end, the way to lose weight is not through a fad or crash diet. The best diet to lose weight fast for women is actually achieved by eating healthier and being more active. There is no magic weight loss pill, just a sustained effort at healthy eating!

What to Eat for Breakfast to Lose Weight?

Often many people ask me that what to eat for breakfast to lose weight”… I think this is the right question because research scientists have proved that the type of food that we eat in breakfast can help us drastically in losing weight.

The answer to question that “ what to eat for breakfast to lose weight” is relatively , it is that there is sets of certain types of foods which can be eaten for breakfast. For losing weight the breakfast contents can be spread throughout with complex carbohydrates, 30% protein, fiber, water….

Complex carbohydrates are those types of carbohydrates which contain natural carbohydrates as found in fruits and nuts. So in breakfast fruits can be taken with some whole grain cereal and 30 % of breakfast should be of protein such as eggs, chicken sausages etc.

What to Eat for Breakfast to Lose Weight: Combinations of foods

there are many combinations of foods which can be eaten in breakfast, but it should ensure that it contains at least all different types s of foods all nutrients combined. Nuts can also be taken at breakfast , such as almonds is the best example.

Secret Tip: Some of the top celebrities who look fit are due to the fact that they eat almonds every morning.

 in breakfast try to eat protein based foods such as eggs, the reason is that protein helps lose weight fast. Protein increases fat burning metabolism.

Make sure that at least 30 % of the calories you eat in a day is from protein , because this increase your body’s fat burning metabolism. Every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat and Protein also speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and the main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.

So if it comes to you that ‘what to eat for breakfast to lose weight fast‘…then the answer is simple try to eat more protein and complex carbohydrates because protein fastens the metabolism of body hence it helps in losing weight.

Complex carbohydrates are also essential to eat if you want to lose weight as it contains natural vitamins which help to lose your weight effectively.

 

 

reference: Nowloss