Weight Loss

             Weight Loss In Very Easy Tips
                            100%Truely

How Much Fruit and Veg Should I Eat?

One portion of fruit or veg is equivalent to 80g. Below are some examples of what counts as one portion:

• 1 apple, banana, pear, orange or other similar sized fruit
• 2 plums, satsumas, kiwi fruit or other similar sized fruit
• 1/2 a grapefruit or avocado 
• 1 large slice of melon or fresh pineapple
• 3 heaped tablespoons of vegetables, beans or pulses
• 3 heaped tablespoons of fruit salad or stewed fruit
• 1 heaped tablespoon of raisins or sultanas
• 3 dried apricots
• 1 cupful of grapes, cherries or berries
• 1 dessert bowl of salad
• 1 small glass (150ml) of pure fruit juice

      GREEN TEA BENEFITS

Two insider tips for making the perfect cuppa:-

1. Boil the water and let it cool for five minutes before mixing in the matcha powder as it can otherwise taste sorta “grassy”.

2. When you add the matcha powder to the hot water you have to whisk it or it will form clumps. The traditional way is to use a special bamboo whisk. I bought one, it looks beautiful and I still get it out on special occasions. But for everyday use, I cheat and put the powder and hot water in the blender - this gives a perfectly blended cup of matcha in five seconds, with no manual labour.

Tea's health benefits are largely due to its high content of flavonoids — plant-derived compounds that are antioxidants. Green tea is the best food source of a group called catechins. In test tubes, catechins are more powerful than vitamins C and E in halting oxidative damage to cells and appear to have other disease-fighting properties. Studies have found an association between consuming green tea and a reduced risk for several cancers, including, skin, breast, lung, colon, esophageal, and bladder.

Additional benefits for regular consumers of green and black teas include a reduced risk for heart disease. The antioxidants in green, black, and oolong teas can help block the oxidation of LDL (bad) cholesterol, increase HDL (good) cholesterol and improve artery function. A Chinese study published recently in the Archives of Internal Medicine showed a 46%-65% reduction in hypertension risk in regular consumers of oolong or green tea, compared to non-consumers of tea.

The October issue provides a few tips to get the most out of tea-drinking:

Drinking a cup of tea a few times a day to absorb antioxidants and other healthful plant compounds. In green-tea drinking cultures, the usual amount is three cups per day. Allow tea to steep for three to five minutes to bring out its catechins. The best way to get the catechins and other flavonoids in tea is to drink it freshly brewed. Decaffeinated, bottled ready-to-drink tea preparations, and instant teas have less of these compounds. Tea can impede the absorption of iron from fruits and vegetables. Adding lemon or milk or drinking tea between meals will counteract this problem.

1. Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.
2. Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
3. Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
4. Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.
5. Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
6. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.
7. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions
8. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.
9. Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.
10. Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.
11. Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

Lose Weight

The American Journal of Clinical Nutrition conducted a study in which it was found that green tea extract significantly increased energy expenditure (a measure of metabolism), and fat oxidation. The researchers felt that this study had wonderful implications for weight control. The study indicated a nearly 40% increase in daytime thermogenesis. In other words, dieters would burn 40% more fat during the day with Green Tea Extract.

1. Avocado.

 A diet high in proteins and fruits can help you lose weight fast. Protein has a thermic effect, which means that it takes a lot of energy to digest it. Meals rich in protein boost metabolic rate, increase fat burning and support lean muscle tissue, according to The Abs Diet by David Zinczenko. Fruits contain powerful fat-burning polyphenol antioxidants also can support your weight-loss goals. Choose the right proteins and fruits at the right time to lose weight fast.

This extremely versatile fruit can be used in salads, sandwiches, and guacamole. Filled with heart-healthy monounsaturated fats, avocado is a healthful alternative to mayonnaise and can help lower "bad" LDL cholesterol levels. Just watch your portions. One-quarter of a medium-sized avocado contains 65 calories, so you don't want to overdo it.

                                   

2. TAMOTOS.

 In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.

Since 3,500 calories equals about one pound of fat, if you cut 500 calories from your typical diet each day, you'll lose approximately one pound a week (500 calories x 7 days = 3,500 calories). Simple, right? Then why is weight loss so hard?

All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! You can lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—and winning the battle of the bulge.

3. Eating more of any type of fruit or vegetable may help you slightly improve your weight-loss progress, according to a study published in "Nutrition Research" in April 2008. This is because many vegetables are high in fiber and low in calories, making them good choices for people who are trying to lose weight.

Lowest-Calorie Vegetables

Many nonstrachy vegetables are very low in calories. You can eat 1/2 cup of sliced cucumber or a cup of raw green, leafy vegetables, such as lettuce, spinach, chard or bok choy, for under 10 calories. A cup of cooked Napa cabbage; a cup of raw sliced mushrooms, radishes or celery; or 1/2 cup of cooked summer squash, okra or cauliflower all contain less than 20 calories.

High-Fiber Vegetables

People who get more fiber through their diet tend to weigh less and have less body fat than people who don't eat many fiber-rich foods, according to an article published in "Nutrition" in March 2005. Some of the vegetables highest in fiber per serving include artichokes, winter squashes, peas, sweet potatoes, potatoes, edamame, taro, cooked chard, Brussels sprouts, broccoli and cooked turnip greens, which all provide at least 5 grams of fiber per serving. The nonstarchy vegetables -- broccoli, artichokes, chard, Brussels sprouts and turnip greens -- are lower in calories than the starchy vegetables, making them better options for weight loss.

1)    Vegetables help keep you full for longer. The fiber and water in vegetables fill you up way more efficiently than eating processed carbs that are deficient in fiber. Combining vegetables with protein and healthy fats will keep you satisfied until it’s time for your next meal. 

2)    Vegetables help prevent dips and spikes in your energy levels. Once again, the fiber in vegetables helps regulate your blood sugar. If you’re eating all your allotted vegetables each day, you shouldn’t experience that late-afternoon energy slump (and cravings for sugar) that you may encounter when eating processed carbohydrates.

3)    Vegetables help you live longer. Numerous studies show that a diet rich in a variety of vegetables may help decrease the hardening of arteries, help lower cholesterol levels and help prevent inflammation, a component of many degenerative diseases including obesity, diabetes, heart disease and Alzheimer’s. Researchers believe the antioxidants (vitamins C and E, plus selenium and the carotenoids) may be partly responsible for this effect.

4)    Vegetables are the ultimate food replacement. You can’t go wrong when you replace junk food and processed carbohydrates, which are typically full of unhealthy fats and deficient in nutrients, with nutrient-dense foods like vegetables, which contain fiber, antioxidants and vitamins.

5)    Vegetables help you lose weight. Vegetables tend to be lower in calories, yet pack a way more powerful punch when it comes to keeping you healthy and full for longer. This all means you may tend to eat fewer calories, while still feeling satisfied, if not more satisfied, than when you rely on packaged foods and foods devoid of nutrients.

Breakfast

• Add spinach, scallions and a little tomato to your eggs and top with sliced avocado.
• Make a low-carb breakfast wrap using turkey sausage, scrambled eggs, spinach and avocado and wrap it all up in a leaf of romaine lettuce.
• Make ground beef hash by sautéing ground beef with scallions, red bell peppers and cheese.

Snacks

• Chow on olives with a piece of cheese.
• Slather celery stalks with cream cheese.
• Wrap a couple slices of ham with a romaine lettuce leaf, add some mayo and cheddar cheese.
• Top slices of tomato and cucumber with tuna or chicken salad.

Lunch

• Combine deli meat, cheese and mayo and roll up with a pickle or cucumber.
• Pile spinach, tomatoes and mushrooms on a plate, drizzle with balsamic vinegar and olive oil and top with a sliced, grilled chicken breast.
• Top a tomato with cooked ground beef (seasoned with chili and cumin) and Mexican-blend cheese. Broil until cheese is bubbling.

Dinner

• Experiment with your spinach salad; add different vegetables or dressings and top with grilled salmon, shrimp or steak.
• Stuff a half of a bell pepper with turkey or pork sausage, cook at 350 degrees for 45 minutes and top with grated cheese, no-sugar salsa, avocado or even a fried or poached egg.
• Grill a steak, serve with a side salad and mashed “potatoes” (cook and mash cauliflower instead of potatoes)

4. RAISEbARRIES

Sure, we all know the basic nutrition rules when it comes to safeguarding our health and losing weight. In the words of best-selling nutrition writer Michael Pollan, "Eat food. Not too much. Mostly plants." Sounds simple, but if you're interested in maximizing the amount of nutrients you get, you may want to be a little choosy when selecting among various options in each food group. Some fruits, vegetables, grains, and dairy products stand out as nutritional superstars, according to the latest research. And they're also easy on the calorie count to help you shed pounds. Consider incorporating these foods into your daily meal plan.

They're a terrific dessert when paired with plain yogurt and a great natural way to tame those sugar cravings while keeping your calorie count to a minimum. A 1-cup serving of fresh berries contains just 60 calories. Raspberries are also a great source of B vitamins, flavonoids, fiber, and vitamin C.

5. Watermelon

It's not only delicious, but packs a wallop of antioxidants like vitamins A and C. It also contains lycopene, a plant chemical found in studies to lower your risk of cancer, heart disease and age-related vision loss due to macular degeneration. Just as gratifying: One cup of cubed watermelon contains less than 50 calories, not too damaging for your waistline.

6. Sweet Potato.

A medium-sized sweet potato (about the size of your fist) fulfills your daily requirement for vitamin A and provides 4 grams of fiber. And you'll save half the calories compared to a white potato: A medium-sized sweet potato has only 150 calories compared to nearly 300 for a white one of the same size.

7.Salmon.

This, as well as other fatty fish like tuna, mackerel, and lake trout, is a great source of Omega-3 fatty acids, which have been shown to reduce the risk of heart disease. At only 160 calories for a 4-ounce serving, baked or broiled salmon is a great main course for those watching their weight. Add steamed broccoli and a sweet potato for a nutritious, low-cal meal.

8.Onions.

A cup of chopped onions only contains 60 calories and using them in stir-fries, soups and casseroles is a great way to integrate the plant chemical quercetin into your diet. Quercetin has been found to have "anti-inflammatory and antioxidant properties," according to the American Cancer Society, and may prove to be protective "against a wide variety of diseases, including cancer."

9.Quinoa

This grain has more fiber and protein than most grains with 3 grams of fiber and 6 grams of protein per quarter-cup serving. That means it's more effective at keeping your blood sugar levels stable, leaving you feeling satiated and less likely to start eating again hours later. For this reason, it's also a smarter carbohydrate option than white rice and pasta if you have diabetes. Cook quinoa with fresh herbs, an array of vegetables, and a small amount of olive oil for a complete meal.

Read more »