weight loss Workout

EMS Workouts Seem Cool — But Are They Safe?

You have probably come across photos of Ashley Graham or Hannah Bronfman on Instagram, exercising in futuristic suits with wires linked to their muscles. Perhaps you have heard about the new workout that “shocks” the muscles into exercising. Electrical muscle stimulation (EMS) workouts are a type of physical therapy that deals with injuries.

Ryan Yelle, PT, DPT, OCS, CSCS, is the clinical director at Professional Physical Therapy. He explains that physical therapists use EMS to help people recover from surgery or to rehabilitate injuries. EMS is commonly used if someone has muscular inhibition and weakness as a result of pain, swelling, and immobilization. For instance, after an anterior cruciate ligament (ACL) knee surgery, weakened quads can occur. Yelle says that EMS can “involuntarily activate” or awaken the quads to prevent a person from losing his or her muscle mass or function.

However, some fitness influencers and boutique workout aficionados have recently been discussing these workouts that use EMS technology. The EMS works by sending electrical impulses to your muscles to recruit more muscle fibers while increasing the intensity of strength-training routine. People are getting drawn to this technology that alleges to workout more muscles and improves your fitness within a short period of time.

As far as exercises are concerned, EMS seems special and some people might say they are not effective. Milo Bernstein, owner of Epulse which is an EMS workout facility in New York City, answers some of the questions about EMS.

How does EMS work?

For a muscle to contract, your brain should send an electrical impulse to neurons located in muscle fibers. This is exactly similar to what EMS does. It applies electrode pads to various parts of the muscle and trainers can send a small electrical signal that informs it to contract. This is the reason why EMS is helpful for people with an injury or who suffers a stroke and wants to retrain their brain to activate a muscle.

Is EMS painful?

According to Bernstein, it can feel odd for the first time although it is not necessarily painful. It will feel like a pulse as if someone is flicking your muscles with a rubber band quickly. “It is almost like a vibration”, he says. Despite the catchy name, EMS use a very small electric current that can’t even start a car or run a battery.

How does EMS help during an exercise?

Bernstein says that EMS machines help to activate more muscle fibers than you can with the standard strength exercise without EMS. “At Epulse people wear a vest and a pair of shorts with electrodes. A trainer will guide you through a series of simple bodyweight exercises, such as pushups, lunges, squats, and crunches. The level of electricity going to your body is constantly adjusted.”

How safe is EMS?

Bernstein says that not all EMS devices are 100% safe. The treatment should be carried by a physical therapist using a device that is approved by the Food and Drug Administration (FDA). Examples of fouls that the FDA has received include burns, shocks, pain, and skin irritation. According to the FDA, the use of electricity can lead to electrocution. Thus, research to find out the kind of an EMS a physical therapist is using.

“EMS is not suitable for everyone”, Bernstein states. “You shouldn’t use EMS if you have pacemakers or defibrillators because they can interfere with these machines. EMS is also not suitable for pregnant women or epileptic people. It is also advisable to talk with your doctor before trying EMS.”

Should one stop working out forever and switch just to EMS?

Though it sounds exciting, EMS will not give the same results like when you exercise normally. EMS can temporarily tone, firm, and strengthen your muscles, but it does not cause long-term improvements, according to FDA. In addition, EMS is quite expensive and is not a shortcut to exercise. Each session costs $125 at Epulse.

Edited by: Jessa (Jan. 28, 2019)

Pain weight loss

Warm or Cold Water? Make Your Choice and See What Happens to Your Body

Did you know that 50 to 60 percent of your body is composed of water? Water plays important roles in our health and happens to be very vital for the proper functions in the body. But should you drink it warm or cold? Most people opt for cold water when the weather is hot to feel refreshed. However, warm water has been shown to have a lot of benefits in the body.

Below are the pros and cons of drinking cold and warm water:

Cold Water

Cold water is normally at about 47 to 70 degrees Fahrenheit. It feels refreshing, especially on a hot summer day. Although adding some ice to a glass or cold water can feel revitalizing, it can trigger a number of side effects. These include:

1. Decrease in energy levels

In order to bring your body to its average and normal temperature, your body uses extra energy to warm up the cold water. This is why iced water is not recommended unless if you want to feel exhausted and unable to complete your regular tasks.

2. Upsets digestion

Drinking a glass of cold water can make your blood vessels to shrink. This can, in turn, hinder your digestive abilities. It can trigger abdominal pain, stomach upset, and constipation.

cold water

3. Mucus formation in the body

Drinking cold water boosts the production of mucus in your body. It weakens your immune system which can lead to unpleasant medical conditions like a runny nose and serious illnesses.

Warm Water

Warm water should be taken at about 80 to 106 degrees Fahrenheit. However, most people don’t prefer to take warm water but instead, opt for tea or coffee at this temperature. The good news is that drinking warm water has many health benefits.

1. Eliminates toxins from your body

When taken in the morning, warm water flushes out toxins in your body that can contribute to a number of illnesses. To make it more effective, add a slice of lemon to warm water. The vitamin C helps to revive the cells while the warm water eliminates toxins.

2. Reduces pain

Pain caused by menstruation or headaches can be relieved by taking warm water. By increasing blood circulation, warm water improves the flow of blood. It relives cramp by helping cramped muscles to relax.

3. Lowers your heart rate

Drinking cold water can lower your heart rate. It stimulates the vagus nerve, which happens to be an important component of the autonomous nervous system. The low temperature of the cold water stimulates the vagus nerve to lower your rate.

4. Eases Stress

It’s not only a hot bath that can help to deal with stress but a glass of warm water can do this, as well. Drinking a glass of warm water can make the stress to disappear. This is because it improves the function of the central nervous system. Dehydration increases levels of cortisol, the stress hormone. Keeping hydrated makes you more stress-resistant.

5. Helps in weight loss

Taking either warm or cold water can both help in weight loss. However, warm water makes your metabolism fully activated. By raising your body temperatures, warm water makes the calories to start burning.

6. Improves blood circulation

While cold water tends to close your veins, warm water makes the blood to flow freely. Improved blood circulation is crucial to many bodily functions and can lower the risk of developing cardiovascular disease.

7. Improves digestion

Little or no bowel movement can make someone experience problems when going to the restroom. Constipation is commonly caused by dehydration. Water stimulates the bowels, and warm water has been proven to be effective in stimulating the bowel movement.

8. Prevents premature aging

Premature aging can be embarrassing particularly for women. Accumulation of toxins in the body can trigger premature aging. Drinking warm water helps to flush toxins away.

Edited by: Jessa (Jan. 29, 2019)

weight loss

How to Remove Cortisol from the Body Naturally

Cortisol is the primary hormone that is released by the body during the times of the stress. It is a steroid hormone released by the adrenal glands and it plays various bodily functions such as controlling the levels of the blood sugar. Cortisol is high in the blood in the morning but gradually decreases as the day goes.

Cortisol has the following roles as well:

Reduces inflammation
Regulates the sleep-wake cycles of the body
Controls the blood pressure
Manages how the body should utilize fats, carbohydrates, and proteins.

Why is an elevated or decreased level of cortisol an issue?

This is because too much or too little of cortisol levels in our bodies can have some adverse effects. If you think you’ve experienced these symptoms then it might be because of either your low or high cortisol levels.

Symptoms of High Levels of Cortisol

When cortisol is too much in the blood it can cause Cushing’s syndrome. The symptoms of this condition are:

Muscle weakness
High blood pressure
A flushed face
More frequent urination
Increased thirst
Changes in mood
Rapid weight gain in the abdomen or face
Decreased sex drive
Bruise or stretch marks on the skin
Irregular periods in women

High levels of cortisol can also lead to other conditions such as:

Type 2 diabetes
High blood pressure
Impaired brain function

Symptoms of Low Levels of Cortisol

When cortisol is too low, it can cause Addison’s disease. The symptoms of this condition are:

Gradual weight loss
Muscle weakness
Low blood pressure
Changes in mood
Areas of the skin appear darker than the usual

How To Lower Cortisol Levels Naturally

The body has the ability to increase or lower the levels of cortisol as necessary. Sometimes, however, the levels of cortisol may remain high and have a negative impact on your health.

The following are some tips that can help you to moderate the levels of cortisol in the body:

Eat a good diet

The following foods can help your body to control the levels of cortisol in the body:

Pears and bananas
Dark chocolate
Green or black tea
Probiotics in foods such as yogurt and foods with soluble fiber
Drinking much water also controls the cortisol levels

Lower stress

If you are trying to lower the levels of cortisol in your body, aim to reduce stress. Avoid all stressful situations where possible and also learn how to cope with stress. When it becomes difficult, see your doctor for some medications that can help improve your stress tolerance and lower the levels of cortisol.

Take up a hobby

Studies have shown that hobbies are a satisfying and rewarding way to give a healthier and fuller life. They can also lead to an increased sense of well-being. Some people with unusual  levels of cortisol do gardening. Research showed that it can lead to low levels of cortisol.

Sleep well

Depriving yourself enough sleep can cause increased levels of cortisol in the body. Therefore, it is important you pay the attention to the quality and amount of sleep you get and limit the chances of disruptions.

Laugh and have fun

You can’t get stressed while you are having a good time. So find the time and have some fun to lower the level of cortisol in the bloodstream. There was a study that showed that the level of cortisol decreased after a laughter.

Try relaxation techniques

If you are experiencing stress, try to manage it by doing some relaxation techniques. Mindfulness, meditation, and breathing exercises may help you to effectively deal with your stress.

Do exercises

To be physically active is essential to your health and can improve your mood. However, intense exercise can increase the levels of cortisol. Do an appropriate amount of exercise that will control the levels of cortisol in the body.

Avoid caffeine at night

If you are aiming to reduce the levels of cortisol, avoid food and beverages that contain caffeine in the evening. Caffeine disrupts the good night’s sleep.

Have good relationships

To have stable and loving relationships with spouses, family, and friends is important in living a fulfilled and happy life. They can help you to get through stressful moments. This will help your body to regulate the levels of cortisol.

There is a study that showed that cortisol levels can increase after having an argument with your partner. Another one reported that children in happy and secure families have reduced levels of cortisol than in those families with conflicts.

Take supplements

Fish oil and a herbal supplement known as ashwagandha have demonstrated the ability to lower the levels of cortisol. Therefore, take these supplements together with a healthful diet.

To have a high level of cortisol over a prolonged period in the blood can damage your health. To lower the levels of stress is the key way to control and lower cortisol. Make some changes in your lifestyle by living a healthier and more active life to keep your levels of cortisol normal.

Edited by: Jessa (Jan. 30, 2019)

Diet and Nutrition weight loss

Healthy Ways to Replace Low-Carb Bread

Apart from being a staple food for humans for many years, bread is also a major component that most people consume regularly. Modern bread currently found on the shelves contains refined wheat, which is very rich in carbohydrates (carbs). A good number of people can shed weight and lower the risk of certain disorders by opting for low-carb bread in their diet.

Unfortunately, some people who eliminate bread in their diet as an option to ketogenic or low-carb diet often find it hard to get alternatives.

The good news is that there are plenty of creative bread alternatives out there. Although some are quite complicated to prepare than others, they can give that feeling of regular bread. People who are intolerant to gluten can also find a variety of gluten-free bread.

Opting for bread alternatives can give you a chance to go on enjoying your favorite foods, and sticking to a particular diet will be easier.

Sandwich Bread Alternatives

The following are bread alternatives you can comfortably make sandwiches with:

Ezekiel Bread

Ezekiel bread is a nourishing alternative that contains legumes and organic grains. It is a healthful option you can trust that derives its name from a biblical verse that explains an ancient method used in bread preparation. Organic grains and legumes found in Ezekiel bread include:

These grains should be whole and unaltered. Other Ezekiel bread types contain other ingredients like sesame. Prior to the flour-milling process, these grains in Ezekiel bread should be allowed to sprout. The idea behind sprouting that it enhances the nutrients load in the bread. Plus, it lowers the impact of carbohydrates on blood sugar.

A slice of this bread is loaded with 15 grams of carbohydrates. Ezekiel bread is not suitable for people with gluten intolerance or celiac disease.

Cloud Bread

Also called oopsie bread, cloud bread has gained popularity in ketogenic and low-carb dieters. It is rich in protein and goes well as a sandwich base or English muffin alternative.

Ingredients in cloud bread include:

3 Ounces cream cheese
3 large eggs
1/8 teaspoon of sea salt


• Preheat your oven to 300°F and line a baking sheet that is lightly greased with a parchment paper.
• Detach the egg whites from the yolk.
• In a large bowl, whisk the egg whites using an electric mixer until foamy and stiff mounds form.
• Mix the cream cheese, egg yolk, and salt in another bowl.
• Carefully fold the egg whites into the second bowl ensuring that you don’t the air out of them.
• Scrape the mixture in small dollops on the baking sheet and bake for about 30 minutes.
• The versatility of cloud bread makes it a good daily alternative for people on a low-carb diet.

Elephant Disks

This is a straightforward alternative whereby can slice the large end of an eggplant into an inch-thick disk and season to your liking. You can them grill or bake them. Allow the disks to cool and use them as a base for your burger.

Tortilla Alternatives

Tortilla alternatives or wraps can include lettuce leaves.

• You can use iceberg lettuce leaves as alternatives when preparing wraps.
• Select the outermost leaves or the ones that are big to make flexible and fresh wraps.
• You can also gently break off the head of lettuce and use them as alternatives.

Collard greens

Gently steam the collard greens using a small amount of water in a large pot for a minute or two and let them cool. This makes the leaves flexible for making a delicious wrap. Alternatively, you can blanch collard leaves by placing them in boiling water for half a minute and then quickly put them in an ice bath.


The flavor on cabbages makes it preferable for specific food types. You can use a blanched or steamed cabbage leaf to make ideal wraps for flavorful spring rolls, wontons, or dumplings.

Other Bread Alternatives

If you want to completely avoid bread and stick to low-carb foods, you might miss eating your favorite comfort foods. Examples of healthy replacements include:

Cauliflower pizza crust mixed with eggs
Zucchini Lasagna
Pancakes made with almond flour
Sweet potato toast


Skipping bread could mean you are losing a staple item from your favorite diet. Luckily, there are plenty of healthful bread alternatives that you can switch to. Although bread alternatives can be challenging in the beginning, most people adjust quickly to them. Eventually, you won’t miss that bread loaded with carbohydrates.

Edited by: Jessa (Jan. 30, 2019)

weight loss

Here’s Exactly What You Should Be Eating to Lose Weight

Variety may only be good for your portfolio, but what exactly should you be eating to lose weight? According to a scientific literature review published between 2000 and 2017 by the American Heart Association this week, those people who take a greater variety of food eat more junk. The studies found no evidence that a variety of diet gives you a healthy weight. Instead, people take good and bad food, this is according to Marcia de Oliveira Otto, a key author of the paper.

“Combined, such an eating pattern may lead to increased food consumption and obesity,” she said. It is better to cut or reduce certain foods from your diet, she said. She adds that one should reduce consumption of sweets, sugar, and red meat. The more diverse diet usually includes healthy foods such as chips, cheeseburgers, donuts, and fries, “even in moderation,” she added.

Eat More Foods That are Based on Plants

The researchers concluded that instead of advising people to eat a variety of foods, the dietary recommendations should focus on adequate consumption of foods based on plants such as vegetables, fruits, beans and whole grains, non-tropical vegetable oils, low-fat dairy products, nuts, fish, and poultry. Avoid fried foods, they added.

Order Low-Calorie Foods

When you are faced with complex menus in restaurants, you often overlook the healthier selections. Most people think that low-calorie food does not taste good or won’t fill them, this is according to a separate 2014 research published in the Journal of Consumer Research and done by researchers at Columbia University and Georgia State University in Atlanta.

“By calorie-organizing a menu, restaurants make it easier for people to use the general low-calorie label to dismiss all low-calorie options early in the decision process,” the study concluded. In fact, the participants that were given traditional menus with no information on calorie and menus with food that has low calorie took together ordered food with the same amounts of calories.

Eat Low-Fat and Low-Sodium Foods

The obesity rate is expected to be 50% by 2030. Many health experts say the best approach is low-fat, the low-sodium diet that includes vegetables and fresh fruit. They warn that variety is just a temptation. The Centers for Disease Control recommends that Americans should not take more than 2,300 milligrams of sodium each day, but they do.

Although fewer people are eating red meat and drinking soda, and other foods considered unhealthy, they have become more negligent in other ways, tolerating themselves more salt. Currently, Americans are consuming about 3400 milligrams of salt every day, says the CDC.

Why You Should Eat Healthy as You Age

As one age, it is important not to include too many treats in your diet, research shows. Those people who gain a moderate amount of weight between 5 and 22 pounds before the age of 55 increase their risk of chronic diseases, premature death, and decrease the likelihood of having a healthy aging.

This is according to a research by the Harvard T.H. Chan School of Public Health. “Our study is the first of its kind to systematically examine the association of weight gain from early to middle adulthood with major health risks later in life,” says Frank Hu, professor of epidemiology and nutrition. This study analyzed data from about 93,000 participants.

Men gained an average of 19 pounds, while women gained 22 pounds. “The findings indicate that even a modest amount of weight gain may have important health consequences,” he added.

Edited by: Jessa (Feb. 2, 2019)

Liposuction weight loss surgery

The Risks and Benefits of Liposuction

Liposuction is a cosmetic surgery that removes fat from the body by breaking and ‘sucking’ it.

It is mostly used on the thighs, abdomen, buttocks, chin, neck, upper and backs parts of the arms, back, and calves.

A hollow instrument called cannula is used to remove the fat. This instrument is inserted under the skin and then a high-pressure vacuum is applied to the cannula.

The most common cosmetic operation in the world is liposuction. In the United States, there are more than 300,000 procedures that are carried out each year.

Facts About Liposuction

The following are some key points about liposuction:

• The whole process is done under general anesthesia
• Risks include scarring and infection
• It is not a tool for weight loss but a cosmetic process with indirect effects
• It can be used as a treatment of some medical conditions

What is liposuction?

Those who undergo this procedure normally have a stable body weight but they are after removing undesirable fats in some parts of the body. Liposuction is not taken as a treatment for obesity. The procedure does not remove dimples, stretch marks, or cellulite. It fits those who would like to enhance and change the contour of their bodies for aesthetic purposes.

It permanently removes all the fat cells, changing the shape of the body. However, if after the operation the patient does not live a healthy lifestyle, the remaining fat cells may grow bigger.

Uses of Liposuction

Liposuction is usually advised only when the lifestyle changes does not achieve the results desired. It treats the areas that are resistant to diet and exercise. You should discuss pros and cons of liposuction with a doctor before deciding on whether one should undergo it. It should only be done after a very careful consideration.

The following are areas of the body targeted for liposuction:

Inner knees
Neck and chin
Upper arms

It works best for the people with good skin elasticity and tone, whereby the skin can mold itself into new contours. One should be in good health and above 18 years of age. Those with health problems such as diabetes, weakened immune system or, coronary artery disease should avoid liposuction.

Benefits of Liposuction

Liposuction procedure is usually done for cosmetic purposes. However, sometimes it can be used for treatment of other conditions such as:

Gynecomastia. This is when there is accumulation of fats under a person’s breasts.

Lymphedema. This is a long-term or chronic condition whereby excess fluid known as lymph gets collected in the body tissues causing swelling or edema. Edema usually occurs in the legs or arms. Liposuction can be used to reduce discomfort, pain, and swelling.

Excessive weight loss after obesity. When a person gets morbid obesity where one loses about 40 percent of their BMI may require to get rid of excess skin and some other abnormalities.

Lipodystrophy syndrome. This is whereby fat accumulates in one part of the body and get lost in another. Liposuction can improve a person’s appearance by giving a more natural looking body fat distribution.
Lipomas. This is when one gets benign or fatty tumor in the body.

Results of Liposuction

The results of the operation will not be clear until when the inflammation goes down. Sometimes, this may take some months. Most of the swelling will settle after 4 weeks. The area where fat has been removed will appear less bulky. Those who try to maintain their weight, they normally get permanent results. The ones who gain weigh after the operation may find that their fat distribution changes. For the ones who had fats accumulating in their hips might realize that their buttocks have become a new problem area.

Risks of Liposuction

Like any other major surgery, liposuction has risks such as infection, bleeding, and the adverse reactions of anesthesia.

The risks of the getting any complication will depend on how large the procedure is and the skills of the surgeon.
The following complications, unpleasant side effects, and risks are possible:

Inflammation. The swelling can take up to 6 months to settle and there might be oozing of fluid from the incisions.

Contour irregularities. When one has poor elasticity of the skin, the skin may appear withered, bumpy, or wavy.
Severe bruises. This lasts for several weeks.

Infections. Skin infections may happen after the surgery, although it is rare. Sometimes, this requires surgical treatment with some risks of scarring.

Numbness. For a while, one may feel numb although it is temporary.
Punctures of the internal organs.

Heart or kidney problems. When fluids are injected or suction, there is a change in the fluids levels in the body which may cause kidney or heart problems.

Thrombophlebitis. This when a blood clot is formed in a vein. This causes inflammation and many other complications.

Pulmonary edema. There are times when the fluids are injected in the body gets accumulated in the lungs.

Pulmonary embolism. This is whereby fats in the blood vessels get to the lungs blocking circulation. This is life-threatening.

Skin burns. The movement of the cannula may cause friction burns to the skin.

Allergic reaction. There are cases when a patient may get allergic to some materials or medications that are used during the surgery.

Liposuction surgery is an optional cosmetic procedure that has some risks. It has never been a substitute for a weight loss and not everybody is a candidate. Before the surgery, ensure you meet a plastic surgeon who are board-certified and discuss the possible risks and complications before you undergo liposuction.

Edited by: Jessa (Feb. 18, 2019)

Body Image weight loss

If You Do Lots of Cardio, This Before-and-After Will Make You Want to Hit the Weights

Have you been focusing on cardio to lose weight without much progress? There are a lot of inspiring stories from people who have been dealing with weights and have achieved a lot. It might be that time to ditch your runs and start dealing with barbells and dumbbells. There have been a lot of arguments in the case of cardio vs. Strength training for weight loss. Although cardio still remains a popular form of exercise for weight loss, weight training has recently gained the reputation of great fat burners too. The general rule is that you should burn more calories through high-intensity training unlike through low-intensity training.
Why is cardio not working?

Most of the calories you burn in a day aren’t through a physical activity but rather through your resting metabolic rate (RMR). This is actually what happens when your weight loss frustrations set in and you can’t explain why the scale is moving in the wrong direction despite your efforts.

If You Do Lots of Cardio, This Before-and-After Will Make You Want to Hit the Weights

Cardio workouts like running can lead to weight loss but not muscle building. However, if you want to see your body change faster, cardio isn’t necessarily the most efficient way.

Cardio comes with a lot of health benefits for weight loss. It supports your energy production, helps in recovery, relaxing, and sleep. However, if you are looking for the fastest way to drop a few extra pounds, here are some reasons why you should give weight training a priority.

Is Cardio for You?

Although cardio is not bad because it can help you shed those extra pounds, it just doesn’t burn fat quickly like most people expect. Ideally, you should combine metabolic and high-intensity workouts with longer, slower, less intense bouts of cardiovascular exercises. These short bouts of training increase your heart rate, boosts metabolic activity, and burn fat. The slower bouts help with recovery and increase your heart efficiency while ensuring that you don’t become exhausted.

If you become exhausted during training, you will most of the time be thinking about how your muscles feel. In addition, your heart will not be in a position to push harder. On the other hand, performing slower, longer cardio workouts forces more blood into your heart and expand the walls. This means your heart will pump more blood and oxygen to your body and make you more efficient.

If You Do Lots of Cardio, This Before-and-After Will Make You Want to Hit the Weights

Instead of running out of breathing as you try to push harder, you can fight off fatigue and maintain a higher intensity by doing a better job.

Although it is easy to see why it is important to perform a mix of low-intensity cardio and weight training, most people become pressed for time and impatient. They want to see results within a short time with the least amount of the required activity.

In addition, not many people have time for the needed extra cardio workout. This can be an excuse for some people but not all. Why should you come up with a training plan that you are not capable of maintaining?

It is the reason why you should go for weights if you have to choose between cardio and weights.

Muscle-Metabolism Connection

Let us look at an example. If you are a 200-pound man, your resting metabolic rate may range between 1600 and 1900 calories. This is approximately 3 times the number of calories you burn during a typical workout.

The point is that weight training better preserves your RMR through the lean body mass (LBM). This happens to be a significant contributor to RMR or the calories you burn in a day without accounting for physical activity.

Studies have shown that resistance-training doesn’t cause significant LBM losses compared to aerobic training. Additionally, resistance-training cause burning of more body fat and increases RMR. It also improves endurance. This clearly explains why untrained dieting obese subjects normally get speedy results through strength training instead of aerobic training.

However, these benefits are not limited to those who are obese or overweight. Strength training helps you to maintain a better muscle-to-fat ratio. This helps with the way through which food is processed while ensuring that the number of calories you are burning outside the gym is enough to support all your efforts when you hit the gym.

Body Image weight loss

How to Lose Your Belly Fat Forever

Many people tend to accumulate weight in their belly, and losing it is quite challenging. This can make you feel self-conscious especially when in outdoor activities or occasions. Despite trying a lot of crunches, your belly fat may fail to diminish. Luckily, there are some ways through which you can slim your tummy and enjoy feeling at your best.

How to Lose Your Belly Fat Forever

Add More HIIT Exercises to Your Routine

Incorporating High-Intensity Interval Training (HIIT) workouts to your routine is among the proven ways that can help you shed your belly fat. It happens to be the most effective technique to help shed your overall body fat. This is very important if you want to get a slimmer tummy. You should try a 45-minute HIIT workout every week.

Consume Plenty of Bloat-Busting Foods

Monounsaturated fatty acids (MUFAS) have been shown to help diminish belly fat. They can be found in olive oil, avocado, nuts, and seeds. However, it is important to be cautious about their consumption because they are loaded with calories. You should also avoid hydrogenated oils because they can lead to weight gain.

Blueberries have also been shown to help in diminishing belly fat. A good idea is to add them to your smoothies and salads. Pineapples can also help get rid of fat in your tummy. They are loaded with an enzyme that banishes bloat, ease digestion, and flattens your belly. Foods that are high in fiber also have the same effects. They include vegetables, whole grains, beans, and pears. In addition, they help you feel fuller for longer while ensuring that you consume fewer calories in a day.

How to Lose Your Belly Fat Forever

Add Strength Training Workouts

Despite the fact that HIIT exercises burn calories, you can even burn more calories and fat in the long run if you have lean muscle mass. You can achieve this by incorporating strength training exercises into your fitness routine. You can try lifting heavy weights at least thrice every week.

You don’t have to spend all your time at the gym focusing on core-specific moves. As an alternative, try full-body moves such as thrusters that require you to work both your upper and lower body. These forms of exercises work several body parts while engaging your core at the same time. Isn’t that a great way to save your time?

Closely Watch your Macros

There is no need of giving up on carbs and resort to protein-rich diet. Rather, you should embrace the macronutrient trifecta of proteins, healthy fats, and complex carbohydrates. This is in reference to Christmas Abbott. Apart from helping to reduce your overall body fat, these three will help in diminishing your stubborn belly fat. Additionally, they will keep you satiated and prevent you from eating larger portions. Thus, you will feel fuller for longer, which will ensure that you end up consuming fewer calories in a day.

Final Thought

You don’t have to let your belly fat make you feel less confident or self-conscious anymore. There is something you can do about it. Try the above four ways and you will soon be thankful for your amazing progress.

weight loss

Weight Loss Breakfast Ideas and Recipes

Are you aware that the first meal of the day can help you shed those extra pounds?  Continue reading if you are keen to know how. Some nutritional specialists – Willow Jarosh, RD, of C&J Nutrition and Stephanie Clarke, RD – shares perfect equation for preparing a breakfast that will help in weight loss. You should start seeing the results if you follow their advice.

Healthy Breakfast Ideas And Recipes To Promote Weight Loss


You should consume between 300 and 400 calories in your breakfast. If you want to lose weight, take no more than 350 calories. Those who exercise and want to maintain should aim for a range of between 350 and 400 calories.


Ensure that 45 to 55 percent of your breakfast calories come from carbs. This is approximately 40 to 55 grams of carbs. You should avoid overly sugary and processed foods enriched with wheat flour. Instead, go for whole grains vegetables, and fruits.


15 to 25 percent of your breakfast calorie content should be protein. This should be approximately 13 to 30 grams. Consuming enough protein in the morning keeps you full for the better part of the day. Studies also indicate that taking at least 20 grams of protein in the morning can help in weight loss. Best sources of protein include eggs, whole grains, seeds and nuts, soy milk, and dairy products.


Aim for about 10 to 15 grams of fats in your breakfast. This is approximately 30 to 35 percent of your total breakfast calories. Avoid saturated fats such as cheese and bacon. Instead, go for monounsaturated fats like seeds, nuts, avocados, and olive oil.


Aim for 6 grams of fiber, which represents about 25% of the recommended amount in a day. However, you can take more fiber if it doesn’t interfere with your digestive system. Some best sources of fiber include whole grains, berries, veggies, apples, greens, and nuts.


You don’t have to go for sugars if you are following the equation above. You will already be taking a combination of foods containing sugar like dairy products, fruits, and whole grains. You should aim not to take more than 36 grams of sugar in your breakfast. However, aim for nothing more than six grams (approximately 1.5 teaspoons) if it is an added sugar irrespective of its source.

Timing Breakfast

Basically, you aren’t supposed to take breakfast within 30 to 60 minutes of getting out bed. Consider splitting your breakfast into two parts if you are not keen on taking anything big first thing. Take something light close to waking up and the other half an hour later. This is great if you exercise in the morning and prefer not to do it on a full stomach. You should aim to have the more carbohydrates-based portion before working out and the more protein-based portion after exercising.

The Best 4 Weight Loss Breakfasts

Skipping meals, especially breakfast, won’t help in shedding weight and keeping it off, according to Stephanie and Willow. So what are you supposed to take? Leslie Langevin, MS, RD, CD, of Whole Health Nutrition shares some basic recommendations:

Related Link: 8 Liver Cleanse Drinks To Promote Weight Loss Naturally

Steel-Cut Oatmeal

• ¼ cup of steel-sliced oatmeal
• 3 tablespoons of ground almonds
• 1 tablespoon of maple syrup
• ¼ banana


• Calories: 366
• Fat: 14 grams
• Carbohydrates: 51 grams
• Fiber: 7 grams
• Sugars: 18 grams
• Protein: 11 grams

Toasted Eggs

• 2 scrambled eggs
• 2 cups of spinach or Swiss chard
• 1 tablespoon of sliced onion
• ½ tablespoon of olive oil
• 1 slice of whole wheat toast
• ½ cup of raspberries or blueberries


• Calories: 36 grams
• Fat: 19 grams
• Carbohydrates: 33 grams
• Fiber: 6 grams
• Sugars: 10 grams
• Protein: 20 grams

PB Banana Toast

• 1 banana
• A touch of cinnamon
• I slice of hearty whole grain bread
• 2 tablespoons of all-natural peanut butter


• Calories: 395 grams
• Fat: 16 grams
• Carbohydrates: 52 grams
• Fiber: 9 grams
• Protein: 13 grams

Protein Smoothie

• 2 cups of spinach
• ½ banana
• 1 scoop of protein powder (pick the ones that give 20 to 30 grams of protein)
• ½ cup of frozen mango
• 3 ice cubes
• 1 tablespoon of flax meal
• 2 cups of unsweetened vanilla almond milk


• Calories: 330 grams
• Fat: 10 grams
• Carbohydrates: 35 grams
• Fiber: 7 grams
• Protein: 37 grams

Common Breakfast Mistakes You Should Avoid


Skipping breakfast can make you feel cranky or foggy-headed. You may end up taking unhealthy sugary foods or drinks later in the day. Breakfast provides your body with essential nutrients and minerals.


Failing to eat enough in the morning can be detrimental like skipping. It will leave you hungry and trigger the urge to eat more calories later in the day. You stick to a regular formula to feel satisfied for longer and get the energy for regular bodily functions.

Imbalanced Breakfast

Your breakfast should include all the key components to ensure that you are not only satisfied but also getting all the essential nutrients and minerals. Ensure that you are eating a well-balanced breakfast which also helps in weight loss.

Edited by: Jessa (March 1, 2019)

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Madalin Giorgetta Gave Up Cardio To Build Her Butt With These Exercises

Madalin Giorgetta Gave Up Cardio To Build Her Butt With These Exercises

Madalin Giorgetta’s unfailing journey to weight loss started two years ago. She gave up doing cardio and invested all of her time in strength training and her efforts have yielded the results she expected. Madalin is currently a personal trainer in Australia and currently boasts of more than 435,000 followers on Instagram. She crafts gym guides that are easy to follow for every woman who wants to become an expert in the gym. This means she is conversant with exercises to enhance your glutes and strengthen the muscles below your waistline.

Madalin Giorgetta

Maddy shared her daily routine in the gym stating that she focuses on training her lower body thrice a week. When it comes to cardio, she doesn’t perform any forced workouts but she instead walks her dog Mimi on a daily basis. Maddy isn’t a fan of the treadmill at all. And how has she managed to achieve her weight loss goals? Let’s have a look at what her exercises look like.

Leg Day

Monday is the leg day for Maddy, and she spends her time working on building her strength by ensuring that she sticks in proper form and technique. Some of her favorite exercises include split squats, Romanian deadlifts, and the leg press machine. According to her, these types of basic exercises strengthen the muscles in your booty and legs. She insists that you must perform them if your goal is booty gains.

Booty Day

Maddy says that her favorite day of the week happens to be the booty day. Stating that this is her preferred superset, she notes that she also feels a great burn when performing her workouts. The exercises include:

  • Three sets of resistance band glute bridges with dumbbell involving 25 reps per set.
  • Three sets of resistance single leg hip thrusts of 12 reps per set

Maddy says there is no need of moving off the floor and you can perform these workouts at home. This makes it a convenient workout for everyone. She recommends that beginners should start working out these exercises with a 30-pound dumbbell.



Strength Day

Admitting that she is quite obsessed with growing her lower body, Maddy’s strength days mainly focus on her legs and butt. She explained that strength days are when you start working on a five rep range. She notes that at first, you will notice that your strength increases exponentially. Maddy started at 65-pound hip thrust and she currently manages 245 pounds at ease. Her go-to moves involve hip thrusts, deadlifts, and squats.

Maddy Involves a Personal Trainer

Despite the fact that Maddy is a personal trainer, she still engages her personal trainer. Perhaps this is what really helps her achieve a perfect form and safely increase her weights whenever she likes it. She reckons that she has learned so much from involving a personal trainer.

Final Thought

If your goal is to build your own strength, you should grab something from Maddy’s plan and stick to movements such as split squats, deadlifts, and hip thrusts. You don’t have to start working with heavy weights immediately, but a barbell or dumbbells can keep you moving. Your booty should continue growing as you build up your strength.

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Is it Healthy to Do Cardio Every Day? Learn These Facts

Unlike other workouts, cardio gives you an endorphin high.  Do you like outdoor fierce cycling, marathons, dancing classes, or any other activity that makes you sweat? Such exercises make you feel more confident, enhance your mood, and speed your heart rate. Above all, they help you burn a good number of calories to keep you physically fit and healthy. Cardio activities also improve your stamina, endurance, and cardiovascular health. It’s possibly among the best ways to help you live longer but should you do cardio every day ?

Is it Healthy to Do Cardio Every Day Learn These Facts

Should you do Cardio Daily?

Although cardio can be exhausting at times, it can also be addicting. That is why you will find some fanatics hitting the gym on a daily basis. Health professionals encourage people to stay active and consistently moving for the good of their wellbeing. However, it is good to find out whether cardio should have a limit.

According to Jackie Cassado, a personal trainer at Equinox, it is not recommendable to do cardio every day. This is contrary to what most people think. Citing the CDC’s recommendation of 150 minutes of moderate cardio per week, she said that taking an occasional day off is ideal for your workout routine.

Too Much Cardio Can Stall Your Weight Loss

Do you know what adrenal fatigue is? This is a condition that occurs when you exercise too much. It can take a toll on your physical goal and your health as well.

In reference to personal coach and injury prevention consultant Liz Letchford, MS, ATC, high-intensity training for an extended period can trigger adrenal fatigue. This normally happens when other stressors like poor body image, relationship issues, and work come into play.

The problem is partially caused by the stress hormone which is commonly known as cortisol. This hormone can make you accumulate fat around your waistline. Engaging in workouts that exceed your physical limits triggers a surge in cortisol levels. Liz says that this occurs when your body exhausts its ability to fight, but you continue keeping it on ‘fight or flight’ mode through high-intensity workouts for an extended period. This makes your hormones run out of balance, triggering fogginess, poor performance, fatigue, and weight gain, particularly around your waist.

After some time, you end up gaining weight. Liz says that exercising is not just about losing fat and gaining muscles. She adds that your entire central nervous system is controlled by a complicated system of hormones. Imbalances can activate serious complications.

Cardio workouts come with many health benefits. They lower blood sugar levels, cholesterol, and high blood pressure. These reduce your risk of developing chronic conditions, such as diabetes and heart disease. In addition, cardio activities burn extra calories, which lower your body fat levels. Nevertheless, limiting your routine to just cardio workouts without strength training can prevent you from achieving your fitness goals and the body physique you crave for.  Doing just cardio is not a bad idea, although it is not ideal.

Related Link: Secret to Real Weight Loss – How to Attain a Flattened Belly

Incorporate Strength Training

Strength training not only helps to improve strength but also enhances balance and coordination, which make daily tasks easier. Just like cardio, it improves insulin sensitivity, cholesterol, and blood pressure, which are ideal for preventing and controlling diabetes. Additionally, strength training makes your ligaments and tendons stronger while increasing your bone density. This can lower your risk of developing osteoporosis.

Fat Loss

Your body burns more calories during the cardio activity, but strength training increases your metabolism so that more calories are continually burned throughout the day. Your body will burn around 50 calories per day for every one pound of muscle. However, your body burns only three calories per pound of fat tissue per day. Furthermore, muscle tissues are denser than fat tissues. This means a pound of muscle will occupy less space than a pound of fat. This means you will achieve a better and well-toned physique.

Workout Planning

It is advisable to ensure that your weekly workout routines involve both cardio and strength training. If you are a beginner to strength training, start with two days per week but not consecutively. Exercises should target your back, hamstrings, chest, arms, quadriceps, abdominals, glutes, and shoulders. According to the American College of Sports Medicine, you should perform moderate-intensity cardio for at least 30 minutes. You can gradually increase the intensity and duration of your cardio workout for continued results in aerobic endurance or fat loss.

Too Much Cardio Warning Signs

Listening to your body will help you to identify the signs that you are doing too much cardio. The following are indicators that you should cut back or slow down with your exercise:

• Feeling fatigued the entire day
• Difficulties sleeping or feeling not well rested even after sleeping for more than 8 hours a night
• Diminished physical performance
• Your body fat drops below healthy levels for your height
• Difficulties recovering from workout sessions
• Changes in menstrual cycle for women
• Experience an overuse injury like a broken bone, fracture, or other chronic pain.

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A Guide to the Keto Diet

Are you looking for the perfect keto diet? Then read on. I’ll give you some tips and tricks (and ideas for food) to stay in ketosis, which is the ultimate way to lose weight in today’s world. You’ll feel great when you start to see the pounds come off, and I know you’ll love how simple it is to make most of these items or find them in your neighborhood.

A Guide to the Keto Diet.

Keto Bars are a fine option for Losing Weight

These bars will keep you in ketosis, and they’ll also give you long-lasting energy that you won’t find in too many other foods. You’ll love how you instantly stop craving sugar, and you’ll be able to find so many healthy ingredients in these bars. The tips and tricks come in in that you can cook with any of these ingredients to make ketosis-friendly food. But seriously, the keto bars!

Keto Bars are made with only Natural Ingredients

Coconut oil is great for losing weight, and it really ought to be part of any ketogenic diet. This natural food also helps you fight off infection. You’ll love how it boosts thyroid health and cuts inflammation, too. Flax seeds are another part of the bars. These seeds are packed with nutrients, and they help regularize you and give you added lipids support. Chia seeds are another favorite. They have plenty of antioxidants and vitamins, and they are high in fiber and Omega-3.

The last three Ingredients in the Keto Bars are as Follows

Himalayan pink salt, a new trend (and a worthy one), will give you added electrolytes. Pink salt will definitely help you to get the sodium intake you need. You’ll also love how good almonds, the second-to-last ingredient, are. These are high fat, and they also contain protein and low carbs. They’re also a great source of magnesium and vitamin E. And, lastly, there’s cacao powder. You’ll love how this powder is anti-inflammatory, and it has antioxidant qualities, too. This powder also has numerous other health benefits.

If you’re wondering why you should try keto bars, keep in mind that you’ll love that they’re made with healthy fats and can help you stay in ketosis all while providing great quality and taste. The nutrition breakdown is as follows: 16g fat, 9g protein, 4g carbs. You’ll appreciate everything that goes into keto bars, and you can’t go wrong if you want to add its list of ingredients, as mentioned above, to your daily cooking diet, where you can make just about anything with some of what’s in the keto bars. We know this could work for you.

So, to stay in ketosis, you need a high amount of fat and protein and a relatively low amount of carbs and other sugars. This is pretty much like a paleo diet, and keto bars meet that requirement. If you’re looking for the perfect snack, or for something to eat for breakfast when you don’t want to cook, then look no further. Keto bars are a nutritious alternative to other diet foods, and they’ll help you lose weight and keep the weight off.

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Top Common Uses and Health Benefits of Black Cumin Seed

Black cumin seed (Nigella sativa) is native to Southwest Asia. It is also known as Black Coriander oil or Black oil. The oil from these seeds has recently gained popularity with many health experts claiming it can treat a number of conditions like hypertension and allergies. Recent research demonstrated a connection between the health benefits of black cumin seed with multi-drug resistant bacteria.

Top Common Uses and Health Benefits of Black Cumin Seed.

Nigella sativa oil contains very unique chemicals that can work individually or collectively. The active ingredients are phytochemicals that include:

Thymoquinone (TQ) – It has anti-inflammatory, antioxidant, and anti-cancer properties.
Thymohydroquinone – It is among the most potent natural acetylcholinesterase (AChE) inhibitors on earth.
Thymol – It is a natural monoterpene that gives this oil its medicinal properties.

Top Uses and Health Benefits of Black Seed Oil

The black seed oil benefits the body in a number of scientifically proven ways. It has been shown to be effective in the treatment and prevention of the following conditions:

Infections (MRSA)

The black seed oil has the ability to kill superbugs including Methicillin-Resistant Staphylococcus Aureus (MRSA) which usually plagues nursing homes and hospitals around the world. Staph infections have developed resistance against generic antibiotics. These infections are common among the elderly population because they are associated with invasive medical procedures like surgery, artificial joints, and intravenous tubing. Scientists from Pakistan discovered that most MRSA strains are sensitive to Nigella sativa, a clear indication that black seed oil can prevent the proliferation of MRSA.

Hair Loss

Perhaps one of the most important health benefits of black seed oil is its ability to prevent hair loss. Although it is unclear how this oil restores hair loss, it’s probably due to its powerful antimicrobial and antioxidant properties. The oil strengthens hair follicles from their roots.


A recent publication in the Journal of Endocrinology and Metabolism indicated that black seed oil triggers:

• Gradual partial regeneration of pancreatic beta-cells
• Improves the lowered serum insulin concentrations
• Decreases the elevated serum glucose

This is indeed important because N. sativa is one of the rare substances in the world that can help prevent type 1 and type 2 diabetes. According to the researchers from the Indian Council of Medical Research, black seed oil improves glucose tolerance just like metformin without any adverse side effects. Metformin is one of the most commonly prescribed drug for type 2 diabetes. It is associated with a number of side effects including:

• Headache
• Heartburn
• Constipation/diarrhea
• Bloating
• Muscle pain
• Stomach pain
• Heartburn
• Indigestion/gas
• Flushing of the skin

Weight Loss

In reference to the Journal of Diabetes and Metabolic Disorders, black seed oil ranks among the most effective natural remedies with anti-obesity properties. Traditionally, black oil was not known to treat obesity. However, Nigella sativa acts as an anti-inflammatory agent that can help people lose weight just like it helps diabetic patients. It suppresses weight gain triggers, such as glucose absorption in the intestines, appetite, cholesterol, triglycerides, blood glucose levels, and liver gluconeogenesis.

Liver Damage

The liver happens to be one of the crucial organs in the body. Almost all toxins are processed in the liver, and bile from the liver helps in the digestion of fats. There are people who experience poor liver function as a result of medication side effects, alcoholism, or disease. They can significantly speed up the recovery process by using black seed oil. A recent study found out that black seed oil improves the function of the liver and helps to prevent damage and disease.


Croatian researchers examined the antitumor activity of thymohydroquinone and thymoquinone in mice. They found out that these phytochemicals decreased proliferation of tumor cells by 52%. Loaded with both phytochemicals, black cumin seed oil has a unique way of preventing and treating cancer through a number of mechanisms, including:

• Anti-angiogenesis
• Cell cycle arrest
• Anti-proliferation
• Anti-metastasis
• Reactive oxygen species generation
• Apopstosis induction

In reference to the study, the anti-tumor effects of thymoquinone can fight prostrate, colon, lung and pancreatic cancer.

Related Link: This Root Kills 98% of Cancerous Cells in Only 2 Days

Asthma and Allergies

Various studies have found that black seed oil contains anti-asthmatic properties. Depending on the cause of asthma, black seed oil is sometimes more effective than conventional treatment. Thanks to the same properties, it can be beneficial for relieving allergies.


Nigella sativa seeds have the ability to improve digestion and may decrease bloating stomach pain, and gas. The oil is sometimes used in fighting intestinal parasites without triggering adverse side effects.

Immune Health

Nigella sativa has a unique way of supporting the immune system. It is loaded with B-vitamins, antioxidants, and beneficial acids. The black cumin seed oil improves the immune function without encouraging immune reactions against the tissues in the body.

Final Thought

Black cumin seed oil contains amazing natural ingredients with the ability to support the health of the body. It is considered safe and has been used for thousands of years around the world. However, it is important to contact your doctor before using this oil if you have a medical condition or under prescribed medication.

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What’s The Difference Between Fat Reduction And Weight Loss?

Whether you have been on a diet for the past month or you are just starting a new diet there is a good chance that you have come across many topics about fat reduction and weight loss. In fact, weight loss is one of the hottest topics on the market right now, but the truth of the matter is that most individuals don’t truly understand the difference between fat loss and fat reduction. Below, this is exactly what you are going to learn, so that you can get the most out of your workouts and diet plans.

What's The Difference Between Fat Reduction And Weight Loss

Understanding Weight Loss

In order to understand weight loss, you must first understand how your body weight is defined. Body weight is actually defined as the weight of your muscles, the weight of your bones, organs, and the weight of the water that your body stores. Weight loss should be considered as the sum of your muscle loss + fat loss + water loss.

Weight loss can sometimes backfire for many individuals, as losing weight also means that you are losing muscle mass. In fact, you might be surprised to learn that losing muscle mass can actually result in weight gain. The reason this happens is that when you actually lose muscle mass your metabolism slows down, which could result in that fat coming back. To avoid this you need to make sure that you are doing both cardio and strength training while maintaining a good healthy diet.

Understanding Fat Reduction

Now, that you understand weight loss it is time to take a look at fat reduction. Fat reduction is basically just what the name suggests. It is the reduction of fat that your body has stored. It is important to remember that everyone’s body needs a certain amount of fat to keep the central nervous system and organs functioning properly. This type of fat is usually referred to as essential fat, as it is essential for the body. With all that being said, the most important thing to know is exactly how much body fat you should have. It is recommended for women to have a 25 to 28% body fat range, while men should have anywhere from 12 to 15 % body fat. Also, keep in mind these ranges can vary from individual to individual based on height and stature.

Exploring Other Alternatives Than Dieting And Exercising

Dieting and exercising are by no means easy tasks. In fact, many individuals have a hard time squeezing exercise routines into their hectic schedules. This is why many individuals turn to surgery and other procedures to achieve the results they are looking for. But, sometimes these procedures can be dangerous and result in downtime. Fortunately, with all the medical advances there are now tons of new non-surgical procedures that can be performed without any downtime whatsoever. For instance, Coolsculpting reduces stubborn fat without the need for surgery, exercise, or even dieting.

This procedure actually involves the freezing of fat cells, while leaving the skin unaffected. It should be noted that this procedure is FDA approved and has proven results. In addition to this, Coolsculpting can be performed right in the office and doesn’t result in any downtime.

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20 Weight Loss-Friendly Foods You’ll Want on Hand

All calories are created differently. The foods you ingest are processed in different metabolic pathways. They also have different effects on the number of calories your body burns, hormones, and hunger.

Below are 20 foods that are considered to be weight-loss friendly, supported by scientific researches.

20 Weight Loss-Friendly Foods You'll Want on Hand

Whole Eggs

Although they were previously feared of being high in cholesterol, eggs have gained a new reputation. Studies have demonstrated that they don’t have any effects on blood cholesterol and can’t put you at the risk of heart attack. They are loaded with protein and healthy fats that makes you full with very few calories.

Leafy Greens

These include swiss chards, kales, and spinach just to mention a few. They are ideal for weight loss because they are low in calories and carbohydrates but rich in fiber. Consumption of leafy greens adds volume to your meals. Several studies have demonstrated that diets and meals with low energy density helps people eat fewer calories overall.


Salmon is one of the best oily fish that is healthy. Other than being rich in protein, salmon also contains healthy fats and many crucial nutrients like iodine. This nutrient plays a major role in thyroid function, which ensures proper metabolism. Salmon also contains Omega-3 fatty acids, which reduce inflammation. Studies have linked inflammation to metabolic disease and obesity.

Cruciferous Vegetables

Examples are cabbages, brussels, broccoli, and cauliflower. They are loaded with fiber which helps satiation. In addition, they contain a good amount of protein. These vegetables are incredible for weight loss credit to their protein and fiber content, plus low energy density. They are also packed with cancer fighting compounds.

Chicken Breast and Lean Beef

Meat has been the blame for many health complications although there is no any scientific evidence. Meat becomes unhealthy if it is processed. Studies have shown that unprocessed meat cannot put you at a higher risk of diabetes or heart disease. Given that meat is a good source of protein, it is satiating and can help prevent snacking late at night.

Boiled Potatoes

Although the white potatoes are demonized, they contain some properties that make them helpful quality health and weight loss. They have various nutrients and minerals like potassium, which helps in controlling blood pressure. You are supposed toil potatoes and let them cool a bit to create large amounts of resistant starch. This is a fiber-like compound with a number of health benefits such as weight loss.


On top of being a low-calorie food, Tuna is rich in protein. Being a lean fish, its fat content is low.  Most fitness models and bodybuilders prefer tuna credit to its richness in protein but contain fewer calories and fats.


Legumes and beans can be very helpful for weight loss. Kidney beans, black beans, and lentils are some examples. They are rich in protein and fiber, both which are essential in satiety. They also contain a good amount of resistant starch.


As previously stated foods that are low energy density helps people consume fewer calories. Examples of such foods contain a lot of water, like fruits and vegetables. Some studies suggest that people feel more satiated and consume fewer calories if they drink soups made from solid foods.

Cottage Cheese

Most dairy products are rich in protein. Cottage cheese is just like a protein with low fats and carbohydrates. You can boost your protein intake by consuming plenty of cottage cheese. Dairy products are loaded with calcium, which boosts the fat burning process.


Unlike most fruits, avocados are loaded with healthy fats and are low in carbohydrates. The fruit also contains water, making them low energy dense. Plus, they are rich in fiber and contain many crucial nutrients, such as potassium.

Apple Cider Vinegar

This ranks as one of the best foods for weight loss. You can put it as a dressing or vinaigrettes though some people mix it with water and drink. It increases feelings of fullness and can help cut over 200 fewer calories in a day. Studies indicate that vinegar prevents blood sugar spikes after a meal.


Although they are high in fat, nuts can’t cause weight gain. They are best taken as snacks because they are loaded with fiber, protein, and healthy fats. Studies have shown that populations which consume nuts are leaner and healthier than those who don’t.

Certain Whole Grains

Some whole grains that are rich in fiber and protein can be helpful for weight loss. Examples are oats, quinoa, and brown rice. When allowed to cool after cooking, rice contains a good amount of resistant starch.

Chili Pepper

Incorporating chili peppers in your diet can be very helpful for weight loss. They contain a compound known as capsaicin, which studies have shown to lower appetite and boosts the fat burning process. This compound is also found in most weight loss supplements.


Nearly every health expert believes that fruits are healthy. Studies indicate that populations who eat fruits are healthier than those who don’t. Fruits have low energy density although they contain sugar. They are also rich in fiber.


This fruit deserves being highlighted as studies have demonstrated its link to weight control. It has being shown to reduce insulin resistance, which is a metabolic dysfunction associated with a number of chronic illnesses.

Chia Seeds

An ounce of chia seeds contains about 12 grams of protein, which is quite high, while 11 of those grams are fiber. Thanks to their high fiber content, chia seeds expands more than 10 times in water which makes them ideal for satiety.

Coconut Oil

Coconut oil contains Medium Chain Triglycerides (MCTs) which have been shown to boosts satiety when compare to other fats. They have also been shown to improve the fat burning process.

Full-fat Yogurt

Yogurt is yet another dairy product that can help in weight loss. It comes with probiotic bacteria that improve the function of the digestive system. A healthy gut helps protect against inflammation and leptin resistance, which triggers obesity. You should regulate consumption of full-fat yogurt because it is rich in sugar.

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Why Protein Matters In Your Diet

Everybody needs a certain amount of protein to survive. Many people who don’t study nutrition choose foods based on availability, affordability and taste without even considering health factors. Luckily, even what is considered “junk food” has a certain amount of protein, despite high amounts of sodium, artificial flavors, and preservatives. If your goal is to pursue a healthy balanced diet, you need protein to be a key part of your meals.

Why Protein Matters In Your Diet.

Different Types of Protein

Protein is found in a wide variety of foods spanning the spectrum of fruits, vegetables, meats, beans, nuts, and grains. But not all proteins are equal, as some are healthier than others. One reason why there are widespread disagreement and confusion about protein is that there are so many different subcategories of it.

Whey protein, for example, is divided into subcategories of whey protein isolate (WPI), whey protein concentrate (WPC) and whey peptides. Each one of these types of proteins has different properties and affects individuals differently. Whey protein, for example, is a liquid derivative of milk from the cheese manufacturing process. Most of the cow’s milk, however, contains casein protein, which is what makes up cheese. Some of the important benefits of New Zealand whey protein include:

• helps build muscle strength
• leads to lean body mass
• lowers blood pressure

Protein is also a controversial topic within the nutrition community, as even many experts disagree which proteins have health benefits and which ones have risks. However, from an objective scientific perspective that is not tainted by commercial interests, it’s still possible to at least develop a clear understanding of what protein actually is and why it’s essential for survival. Recommended daily intake (RDI) for protein in New Zealand varies depending on age and gender.

Scientific Facts About Protein

Protein exists throughout the human body and is found in muscles, bones, skin, hair, organs, and tissues. It makes up the building blocks of enzymes, which are necessary for distributing oxygen to body parts through the bloodstream. Every human is comprised of at least 10,000 different proteins. When the body doesn’t get enough protein through food intake, it can lead to loss of muscle mass and weaknesses in the cardiovascular, respiratory and immune systems.

While animal sources usually provide all the necessary amino acids needed for survival, other protein sources usually lack one or more of the necessary amino acids. If you avoid meat, therefore, you need to eat a wide variety of fruits, vegetables, nuts, and grains to ensure you get the full range of amino acids to create new protein in your body.

On the other hand, heavy consumption of red meat has been linked to cardiovascular disease, type 2 diabetes, cancer and other health issues since animal protein contains high amounts of saturated fats. Another health risk associated with protein is that some people are allergic to certain foods such as peanuts due to the proteins they contain.

Foods Rich in Protein

• eggs
• fish
• almonds
• chicken breast
• turkey breast
• oats
• broccoli
• quinoa
• lentils
• pumpkin seeds
• brussels sprouts
• whey protein supplements
• green peas
• tofu
• spinach
• asparagus
• wild rice
• chia seeds
• strawberries
• guava
• blackberries
• apricots
• oranges
• watermelon
• grapefruit

Weight Concerns

Whether you are trying to lose weight or gain weight, protein consumption is an issue. Bodybuilders drink protein shakes and eat protein bars, while people trying to lose weight must make sure they do not cut too much protein out of their diets. High protein foods that work well with weight loss programs include spinach, artichokes, peas, grass-fed beef, wild salmon, turkey, chicken, chia seeds and beans.


If you aim to gain or lose weight, your body still needs a sufficient amount of protein. Learning the wide array of proteins can be challenging, which is why many people don’t bother. It’s easier to just choose foods that taste good from your local supermarket. Nevertheless, it’s helpful to balance your diet with protein to maintain good health.

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Home Workouts To Help You Get Fit Without A Gym

The significance of fitness to the overall health of the human body cannot be fully appreciated. Indeed without it, we cannot stay healthy and strong as should be the case. In as much as the gyms are best suited for this task, they may not always be reliable. This is due to the costs involved and the inconvenience of having to abandon all the routine tasks and commute all the way to their precise locations.

This is where the idea of getting fit at home comes in handy. In the proceeding portions of the article, we shall discuss some of the tips that can enable you to stay fit at home conveniently.

Home Workouts To Help You Get Fit Without A Gym

Tips to get fit at home:

1. Set Realistic Goals

Start off the process by setting realistic goals. These goals should spell out the areas you intend to exercise and the procedure you intend to follow to achieve them.

For instance, if you wish to lose some pounds of weight, start by stating so explicitly. Proceed then by stating the precise workouts you intend to carry out and the entire duration of time as well.

Doing so successfully requires some technical assistance or expertise. Consider going online for inspiration in case you cannot afford a fitness consultant.

2. Acquire the Relevant Equipment

The fact that no gym is involved in home fitness programs does not mean that no fitness equipment is necessary. The opposite is indeed the case. No successful workout or fitness program can be carried out without the relevant co-operant equipment.

This means you will have to make an effort to acquire the common home fitness equipment. These include punching bag, rowing machine, air bike, elliptical machine, power rack, treadmill, dumbbells, weight-lifting bench, medicine balls, and more!

3. Identify and Associate with an Exercise Partner

In order to stick to your schedule faithfully, you may need the assistance of a like-minded and equally passionate partner. For this reason, you will have to find an exercise partner as well. This partner should also have the wherewithal necessary to carry out certain workouts. This is because from time to time, you will need his support to perform certain fitness tasks successfully.

4. Draft and stick faithfully to a Timetable

A timetable is a schedule of the various workouts you intend to carry out. Draft a realistic timetable. The schedule has to indicate the precise workout, the dates, time, and duration thereof. This is necessary so as to give you the psychological preparation you require for a fruitful undertaking.

5. Track your Progress Periodically

From time to time, take stock of just how far you have come and what milestones you have made. This will help you to make the necessary adjustments and effort. To do this, use a journal. Record all the workouts you have carried out against the corresponding progress.

If you were on a weight loss fitness program, for instance, record all the various exercises and workouts. Weigh them against the variations in your body weight. See if you are progressing, remaining constant, or retrogressing. Make the necessary adjustments, thereafter.

As you can clearly see from the foregoing discussions, getting fit at home is very convenient, cheap, and effective. As such, it is a path that just about anyone ought to consider following. It requires a great deal of self-discipline though. You should thus be ready to give it your very best.

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6 Exercises for a Flat Belly That You Can Do Right in a Chair

Did you know that you don’t have to lie down to work your ab muscles? One can tone his stomach on the bus, in the office, or any other place he chooses. Below are 6 exercises for a flat belly that you can do right in a chair.

6 Exercises for a Flat Belly That You Can Do Right in a Chair.


Planks are very effective in toning the abs, so they are ideal when you are wanting to reduce belly fat. The steps to performing planks in a chair are

• Place your hands on the edge of your chair and walk your feet backwards until they are hip-width apart and your body is at a comfortable angle.
• Lift your hips so that your body is completely straight from shoulder to heels.
• Hold this position for 20 to 60 seconds.

Alternate Your Elbows and Knees

This is one of the funnier workouts because it requires a lot of movement.

• Sit in a chair with your back straight.
• Place your hands either on the sides of your head or around your head.
• Begin twisting your body by raising your right knee to meet your left elbow.
• Hold this position for one second before alternating knees and elbows.
• Repeat for the desired amount of reps.

Double Knee Lift

This exercise will gently work your stomach muscles.

• Hold the sides of the chair with both hands and keep your legs together.
• Keep your back straight as you lift your knees to your chest. You know you’re lifting your knees correctly if you feel your abs tense.
• Lower your feet, but don’t allow them to touch the floor.</li>

Leg Pull-ins

This belly workout is a little harder than the others.

• Sit on the front edge of the chair and extend your legs.
• Hold the edges of the chair that are behind you.
• Raise your legs six inches from the floor and lean back.
• Begin bringing your knees to towards your chest as you lean forward.
• This exercise is repeated by extending your legs out then forcefully bringing your knees to your chest.

Reclining Curl

This is an easier workout.

• Sit on the front of the chair and lean backwards. Your head should be hovering over the back of the chair, and your arms should be extended.
• Allow your back and head to hover as close to the chair as possible without actually touching it.
• Hold this position for as long as you’d like.

Bored Ab Trick

Appearing bored has toning benefits. This inconspicuous workout can be done in the office or any public place.

• Sit in front of a desk or table.
• Place your right elbow on the desk with your head on or near your right hand.
• Raise your right foot an inch or two off the floor as you lean into your right elbow.
• Alternate elbows and feet as you repeat for your desired amount of reps.

With these workouts, getting in shape doesn’t have to clash with your daily schedule. Exercises for a flat belly can be very convenient. Try these workouts, and before you know it, you’ll be saying “hello” to a flatter stomach.