All posts by Jessie Dutton

Five Effective Weight Loss Tips For Beginners

If you are undertaking a weight loss regimen, then this post highlights five weight loss tips for beginners that you must stick to if you are looking to keep that extra fat away from your body.

1. Eat few calories and burn more

When starting with your weight loss mission, it’s important to understand that calorie which is also famous as an energy unit are necessary for the body to function. Most people consume more calories unknowingly and don’t work out frequently to burn them, the excess energy is deposited in their body to produced fat and leads to an increase in weight. To eliminate the additional fat from your body, you have to burn more calories than you consume. Period.t5y6u7kiyutt

2. Take small meals regularly

Rather than eating two or three large meals daily, health experts advise that you take the same amount of food five to six times a day. This will ensure that your body remains energetic throughout the day and boost your metabolism. Health experts also suggest that before starting your weight loss journey, it’s important to consult a dietician to help you calculate your Basal Metabolic Index also known as BMI and guide you on your diet needs for quick weight loss.

3. Rev up your metabolism

Metabolism is also known as the process of converting the food that you consume into energy. If you speed up this process or your metabolism is naturally high, then the calories that you consume will be quickly converted into energy for used by your body. Eating less frequent meals and working out are the two ways to rev up your metabolism naturally. However, it’s important to remember that foods that contain sugars such as soft drinks, coffee just to mention a few should be avoided since they interrupt metabolism and prevent you from achieving your weight loss goals.

4. Avoid starvation and eat healthy meals

Do not starve your body. Instead, make the right food choices. For instance, you can give up junk food that is very unhealthy for your weight and start taking healthy food. Not only are they inferior in calories, but they also contain essential nutrients that are vital for your body. Veggies and fruits should be on top of your list as they contain lots of fiber which is highly recommended for quick weight loss. Also, avoid fad diets as they cause fatigue, weakness, nausea, etc. Obese people believe that they can shed off the extra pounds by starving their bodies. Starving is unhealthy as it lowers your metabolism.

5. Work out

d456yuttExercising is the best method to stay fit and healthy. And that is not all. It will also help you melt down belly fat. Thus including cardio exercises such as running, jogging, cycling, swimming among others will help you burn fats and tone your body while revving up your metabolism. Moreover, you can also choose to include yoga in your exercise regimen will reduce your chances of getting sore muscles. So always walk while chatting on your phone, do household chores, take the stairs instead of the elevator and other many activities that will help you burn excess calories and trim your body fat quick.

Read Also: Health Benefits Of Fresh Vegetables

How To Reduce Cholesterol Intake To The Body

High cholesterol content in the body is not only a health risk but also heightens the possibility of suffering from heart attacks. There are some medications that can be used to reduce high cholesterol content in the body. However, there is a lot that one can do to their lifestyle to reduce cholesterol intake. Many people do not know how to reduce cholesterol intake in the body. Here are some dietary changes that can help you reduce cholesterol intake and live a healthier life.

Eat only the healthy fats

r45t6ytreSaturated fats have a high content of low-density lipoprotein cholesterol. This type of cholesterol is unhealthy and should be minimized at all costs. As a rule of thumb, one should consume less than seven percent of saturated fat cholesterol per day. Low-density lipoprotein cholesterol is mostly found in red meat and most of the dairy products that are available in the market. Instead of using these products with high cholesterol content, one should consider using lean meat or the so-called mono saturated fats found in canola and olive oils.

Use products that are free from trans fats

Products that have trans fats are risky because they are also responsible for the high content of low-density lipoprotein cholesterol. These products also have very low content of useful cholesterol. This imbalance makes the trans-fat products a bad choice for your consumption. Trans fats are mainly found in foods that are fried and commercial cakes such as cookies and crackers. Foods that contain less than a half grams of trans fats per serving are considered trans-fat-free. Always try to avoid foods with these hydrogenated oils so as to reduce your cholesterol intake.

Eat foods full of omega-3 fatty acids

Omega-3 fatty acids are known for reducing triglycerides which are a high cholesterol fat that is found in the blood. These acids have other beneficial aspects such as increasing the high-density lipoprotein which is considered as the useful cholesterol. Constant intake of fatty acids reduces the risk of heart attack. Omega-3 fatty acids can be found in walnuts, almonds, and some fish types such a salmon and herring.

Increase intake of soluble fiber

As much as fiber is good for digestion and prevents constipation, some types of fiber types are also known to increase cholesterol content. Fiber is classified into two, the soluble and the insoluble fiber. Both of them are good for the heart, but the soluble fiber lowers the low lipoprotein density cholesterol from the body. Soluble fiber is found in vegetables, lentils oat, and fruits. Consuming soluble fiber in every meal will go a long way in reducing the cholesterol content in our body.4t567yujtr

Consider whey protein

Whey protein is rare in most families’ diets. This is because many people do not understand the benefits that come with consuming whey products. Research has shown that whey protein helps to cut down on the low-density lipoprotein which is considered as the bad cholesterol. This whey product can be easily found at health food stores and groceries.