Dr Akilah – Celestial Healing Wellness Center

The Natural Health and Holistic World According to Dr Akilah

Tag Archives: lose

7 Secrets of Slim People

Ever notice how some women seem to stay slim without ever stressing about missed workouts or counting a single calorie? It seems unfair—and frustrating!—but those ladies might have some secrets the rest of us can steal. Turns out, you don’t have to completely overhaul your diet or exercise regimen to see fast and impressive results on the scale. (Though if you want a great, easy-to-follow plan, register for the Drop 10 Challenge on Self.com to lose 10 pounds in just five weeks.) In fact, recent research shows that sometimes it’s little, practically effortless changes to everyday habits that make the pounds fall off fast and forever. Try incorporating some of these simple, science-backed steps into your day-to-day life—it’s your turn to become one of those “naturally” slim lucky few!

Make time for tea
Women with the highest intake of catechins, antioxidants in tea that may accelerate fat burn, gained less weight over 14 years than those who sipped less, a study in The American Journal of Clinical Nutrition reveals. White and green brews have the most catechins. Get brewing!

Move your workouts to the morning
Breaking a sweat before you sit down to breakfast can help you trim down faster, a study in The Journal of Physiology finds. Exercising on an empty stomach in the A.M. improves glucose tolerance, which spurs your body to shed fat.

Join the breakfast club
If you don’t already have regular morning meals, it’s time to start: Lifelong early eaters have a waistline about 2 inches smaller than that of breakfast skippers, The American Journal of Clinical Nutrition reveals. An A.M. meal may rev metabolism; plus, it may cause you to make less of an enzyme that raises cholesterol.

Savor your food
Eating slowly and steadily can help you stay slim. People who took 30 minutes to eat a bowl of ice cream created more fullness hormones than did those who ate faster, a study in The Journal of Clinical Endocrinology & Metabolism notes. Whenever you can, ditch distractions like the television while you’re dining so you can concentrate on enjoying the yummy food in front of you.

Become a creature of habit
Eating at the same times every day and could help you drop pounds. When mice ate at scheduled mealtimes and fasted for 12 hours at night, their liver turned on genes that burned more sugar and fat, say scientists at the Salk Institute for Biological Studies in La Jolla, California. No, we’re not mice, but if something as simple as sitting down to dinner at 7 P.M. every night helps speed weight loss, why not give it a shot?

Start with water
Downing two cups of H2O before meals helped people lose about 5 pounds more than those who said no to water, research from Virginia Tech reveals. Water is filling, so sippers ate 75 to 90 calories less. Enjoy a few cups of water while you prep a meal or before your entrée arrives at a restaurant to effortlessly keep calories in check.

Step on the scale

Dieters who weighed themselves at least weekly lost more weight than those who didn’t, according to research from the Minneapolis Heart Institute Foundation. Plus, the habit helped nondieters stay at a stable weight. Spotting scale swings early allows you to tweak your eating and exercise routine before pounds can pile up. 

.

.

GET MORE FREE HEALTH TIPS LIKE THIS FROM OUR WEBSITE

The Flat Belly Diet

 

The Flat Belly Diet promises a flat belly and weight loss of up to 15 pounds in 32 days. “A flat belly is about food & attitude … not a single crunch required,” it boasts on its cover.

Written in the first person by Liz Vaccariello, editor in chief of Prevention, along with Cynthia Sass, MPH, RD, nutrition director at Prevention, it is targeted to the millions of Americans who want to notch off a few inches or more off their waistline. After all, who doesn’t want a trimmer belly?

The basic Flat Belly Diet plan is a 1,600-calorie Mediterranean-style diet with an emphasis on wholesome, unrefined foods including fruits, vegetables, whole grains, nuts, beans, seeds, lean protein, and very little red meat (once a month).

According to the authors, the secret ingredient in the Flat Belly Diet that whittles away belly fat is the addition of a monounsaturated fat, or MUFA, at every meal. MUFAs are found in olives, avocados, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils. “Research shows that MUFAs have health benefits and target belly fat. They also help control satiety, so by adding in one MUFA at meals and snacks it is easier to stick with the plan and lose belly fat,” explains co-author Sass.

Before starting on the 28-day plan, dieters go on a 1,200- to1400-calorie, four-day anti-bloat jump-start period designed to reduce bloating and get dieters in the mind-set of a healthier eating plan. During the jump-start, dieters drink 2 liters of daily “sassy water, “a blend of spices, herbs, citrus, and cucumber. “We tested the diet plan on 11 volunteers and they told us the flavored water reduced bloating, constipation, helped them feel better and get rid of that sluggish feeling,” explains Sass.

There’s a lot of girlfriend-sounding advice from journalist Vaccariello, who is not a medical professional, along with more credible “notes from our nutritionist” that feature registered dietitian Sass. Success stories of the 11-member test panel are sprinkled throughout the book.

Exercise is optional but encouraged. An entire chapter is devoted to the flat belly workout with diagrams of exercises, walking plans, and a 28-day workout plan.

The Flat Belly Diet: What You Can Eat

Whether you are a vegetarian or a meat eater, have food allergies, or are lactose intolerant, this plan can be adapted to meet your individual needs. The plan calls for four, 400-calorie meals spaced every four hours, and each meal includes a MUFA.

Dieters don’t count calories. Instead, they choose from a list of 28 interchangeable mix-and-match breakfasts, lunches, dinners and snack packs. Food lists with portion sizes and calories allow flexibility in creating snack packs and can be used whenever you need it most. Eighty recipes are included with nutrient analysis of calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium and fiber.

Sample Anti-Bloat Menu

Breakfast: 1 cup Rice Krispies, 1 cup soy milk,
Lunch: 3 oz chunk light tuna in water, 1 bowl of salad
Dinner: 3 oz chicken breast, 1 cup mushrooms sautéed in 1 teaspoon olive oil, 1/2 cup brown rice
Snack: Florida smoothie (1 mango, 2. oranges, and 1 tablespoon flaxseed) 1 liters water

Sample Flat Belly Menu

Breakfast: Apple almond oatmeal
Lunch: Pesto turkey and cheese sandwich on whole-grain English muffin with lettuce & tomato and 1 cup grape tomatoes
Dinner: 3 oz grilled salmon with 2 tablespoons almonds, 1 ½ cup green beans
Snack: 1/4 cup hummus with 2 tablespoons pine nuts and 1 cup red pepper strips

Calories of meals and snacks during the diet phase are controlled at 400, but the other nutrients can vary. “You can get up to 40% of your calories from fat if you choose the higher fat menu items,” says Sass, which exceeds the National Institutes of Health recommendation of 20%-35% of calories.

On the web site, individuals can alter the calorie levels from a low of 1,200 to a high of 2,000 by modifying the snack. Dieters can also send email questions to the authors.

The Flat Belly Diet: How It Works

The premise of the Flat Belly Diet is that if you trim calories to 1,600 per day, add a MUFA at every meal, eat every four hours, and get regular exercise (although this is optional) you will lose weight and belly fat.

Chances are you will lose belly fat on the Flat Belly Diet, but not because of the MUFAs. When you lose weight, you are more likely to lose it in your midsection regardless of the type of weight loss plan, experts say. The plan promotes a lifestyle of overall healthy eating, weight control, stress reduction, and exercise that could be sustained beyond the 32 days. Log onto flatbelly.com for added support, motivation, additional menu plans and the option to print shopping lists or track nutritional intake. For people who skip meals or don’t eat breakfast, the structure of the diet can help change bad habits into good ones.

Rosenbloom says, “To keep your belly in check, remember the acronym SED: Strength training to preserve muscle mass, Exercise aerobically to burn fat, and your Diet should be healthy, calorie-controlled, and include heart-healthy fats.”

Flat Belly Diet: Food for Thought

You can lose weight on The Flat Belly Diet plan, but don’t be fooled into thinking MUFAs have magic belly-flattening nutrients capable of melting away belly fat.

It is a calorie-controlled, Mediterranean-style diet plan that can help you lose weight in a safe and effective manner. The Mediterranean diet has been proven to be a nutritious and healthy plant-based plan that is good for your heart and overall health.

What will melt body fat, including belly fat, is losing weight on a well-balanced plan like this one or any other healthy, calorie-controlled eating plan.

By Kathleen M. Zelman, MPH

Click here to learn more about how to obtain a flat belly or go to this link http://www.celestialhealing.net/weightmanagpage.htm

10 Common Diet Pitfalls

The following are mistakes many dieters make:

1. Impatience And Unrealistic Expectations
Weight loss will not be instantaneous, nor will it easy or without
sacrifices along the way. Gear yourself up for slow, steady weight
loss, the only clinically proven way to Lose Weight permanently.

2. The Wrong Game Plan
Clinical studies show that calorie restriction—not the carbohydrate
or fat composition of the food—is the only consistent factor in
successful weight loss. If you don’t restrict calories, your diet
won’t work.

3. Changing Your Eating Habits.
Radical changes in what you eat will only result in your feeling
deprived and burdened. Instead, make small but consistent changes in your overeating habits. You will achieve weight loss without hunger.

4. Depending On Willpower
This will set you up for failure. Instead, view weight loss in a
positive light: as a set of skills to be mastered.

5. Eating Less Food And Fewer Meals
Eating more frequently, and consuming high-fiber, less calorie-dense
foods in larger quantities, will yield better results. Start by
having a healthy salad before lunch and dinner. Always have a mid-
morning and mid-afternoon snack, such as a handful of high-fiber
almonds or an apple.

6. Turning Food Into Your Enemy
Food is your friend: it will help you Lose Weight. Get rid of
negative and self-sabotaging thoughts using cognitive restructuring.
An example: After overeating, encourage yourself to get back on
track.

7. Trying To Stay Away From Your Pantry And Fridge
Instead, modify your home environment. Shop wisely: If you don’t buy
it, you won’t try it.

8. Trying Not To Think About Food
You will have great success if you do think about your meals. In
fact, try to plan all of your meals the day before. Especially
important are lunch at work, and the late-afternoon and evening
snack.

9. Viewing Exercise As A Chore
View exercise as you do your checkbook. It will tip your daily net
calorie balance to weight loss. Calories burned will either
contribute to weight loss or let you to eat more daily calories or
enjoy a splurge.

10. Making Dramatic Changes
Studies show that working on making small, daily changes results in
long-term, lasting behavioral shifts versus making huge or dramatic
changes in lifestyle or diet, which are most often unsustainable.

If you need help losing weight or maintaining your weight allow me to help. I’ll give you the secrets I’ve used to not only lose weight but to keep it off for over 9 YEARS. Go to my webpage for more information  

http://www.celestialhealing.net/weightmanagpage.htm