Real Talk Blog

Curb Your Cravings with These Appetite Suppressing Foods

Most people that want to eat healthy have only the best of intentions at heart. Going shopping for healthy foods, learning about portion control and finding smart snack alternatives can help you to avoid overeating and prevent you from going backwards.

On the other hand, modern society makes it incredibly difficult for us to resist eating massive quantities of unhealthy, heavily processed foods. Our bodies and minds are instinctively trained to crave the fattiest foods, so instead of filling up on fiber and the right foods, we look for appetite suppressants and diet pills to stand your ground. The problem with this is there is no regulation on the pills you are taking and many of them are filled with toxic fillers and none of them provide a true benefit quite like the change in diet.

Eating healthier by eliminating processed foods, refined sugars, etc. will help to speed up your metabolism, but in the interim, you should get all the help that you can by stocking up on these appetite suppressing foods.

Fresh Cucumbers, Watermelon, Apples, and other fresh fruit.

Cucumbers might not seem all that enticing especially when you’re craving a piece of fried chicken, but that’s only because you don’t know all that cucumbers are capable of. Fresh, firm cucumbers are comprised of more than 90 percent water, so you can snack on them all day long and stave off the pounds. Don’t think that you just have to eat them plain. Add some lemon juice or water to a bowl of sliced cucumbers for a flavor that’s reminiscent of pickles, add some cayenne pepper to make a spicy dish, or bake them with a thin coating of olive oil for a more savory flavor.

One of my favorite snacks is a HoneyCrisp Apple with natural nut butter and chia seeds. This combo is loaded with fiber to help keep you regular but also to keep you full longer. Much like the cucumber, Watermelon is another fruit that is water based and can be eaten during the day to keep sweet cravings at bay.

Soups, Broths, and Stews

As the saying goes, soup really is good for the soul – and suppressing your appetite. The main ingredient in stew and soup is usually water, so you can eat a larger portion by going heavy on the broth and vegetables, and sparingly on meats and starches. Adding in bone broth or collagen is a great way to get immune boosting powers and protein to keep you full longer.

Hot soup is comforting, and it requires you to slow down and cool off each spoonful before you eat. On the other hand, cold soups are both hearty and refreshing, and they can be made by blending fresh, healthy vegetables. A reasonable amount of soup or stew can really hold you over when you’re feeling hungry. For those with chronic inflammation or struggle with immunity, blending raw veggies in a luke warm soup can tame inflammation and leave you feeling much better.

Popcorn, Rice Cakes, and Other Whole Grain Snacks

Another trick for appetite suppression is eating a limited amount of whole grains and rice that are prepared in a smart way. Nibbling on healthy popcorn will make your hunger pains melt away, and if you pair this healthy snack with some water, you stomach will be instantly satiated. Rice cakes are also a good appetite suppressant that can be amplified with unsweetened tea. Although you may prefer to avoid carbohydrates, some foods can be eaten in moderation and provide appetite suppressing qualities that are just incomparable. And we have seen through numerous research projects that carbs are the essential energy the body needs. Cutting it out doesn’t have the “incredible fat blasting” powers we once though it did.

It’s normal to feel hungry more often right around the time that you begin changing your eating habits for the better. Coming up with a list of healthier alternative food choices that work to suppress the appetite is critical if you’re in it for the long run. Accept the fact that setbacks sometimes occur and don’t be hard on yourself if you slip, and keep a cache of appetite suppressing foods readily accessible so that you won’t be tempted again.

Finding Healthy Alternatives: 6 Food Swaps That Help You Get Fit

Upon undertaking a new fitness routine, it’s likely that you’ve started doing some research on foods that are geared towards improving your exercise performance. In most disciplines, especially weightlifting, this revolves around a diet of chicken, eggs, fish and an often shortlist of other protein-rich foods.

Conversely, many people end up getting bored of eating the same thing every day. This sometimes results in the return of foods that you initially stopped eating because they weren’t good for your health, but are irresistibly enjoyable.

But the fact is that, for most of these foods, there are healthier options – and the same applies to foods that are already healthy. This is why it’s important to find the right alternatives, as this will keep your diet interesting while still contributing to your gains. With this in mind, here are 6 healthy food swaps that will help you get fit.

Kale

Let’s face it, kale isn’t the tastiest thing in the world. But you do have other options that are just as, if not more nutritious. This includes microgreens such as beets, cilantro, broccoli, peas, and red cabbage.

Microgreens, which are grown from vegetable seeds and picked as early as the first leaves develop, contain about five times more nutrients than their full-sized counterparts.

Cooking Oils

For most of us, cooking up a protein-rich grilled chicken or fish involves using oil. But not all cooking oils are created equal. In fact, a lot of them do more harm than good. Here’s a big list of the good and bad ones.

The main takeaway here is that cheaper oils, such as sunflower, peanut and corn oil, should be avoided due to their high omega-6 content. Vegetable oils are often linked to cardiovascular disease and a variety of other health issues.

Instead, consider using much healthier alternatives, such as olive, avocado, and flaxseed oil. For other non-cooking purposes, such as salad dressings and desserts, use avocado oil and walnut oil respectively.

Greek Yogurt

Greek yogurt is generally quite healthy, but many people find it hard to digest and experience stomach pain. Fermented foods make for a great alternative. This includes kombucha, sauerkraut, coconut kefir, miso, and kimchi. The benefit here is that fermented foods are vital for gut health and, subsequently, your immune system.

Avocado

Avocado is incredibly healthy, but not everyone can eat it all the time. Consider swapping it out for superfood-like seeds such as chia, flax, pumpkin, hemp, and sesame seeds. They’re loaded with macro and micronutrients and can simply be tossed into any salad. If you opt for larger seeds such as pumpkin or sesame, soak them overnight for better digestion.

Butter

Butter isn’t always easy to find in its purest, healthiest form and cheaper forms are pretty horrible in both taste and nutrition. Coconut oil makes for a compelling alternative with a huge list of health benefits. It’s antibacterial, antioxidant, anti-microbial, antifungal and anti-inflammatory properties make it a serious superfood.

What makes it especially great for fitness is that it contains medium-chain triglycerides, which our bodies can use for energy where they would otherwise store it as fat. Slap some coconut oil onto your toast and mix in some pure honey for a delicious, healthy breakfast snack.

Peanut Butter

Similarly to butter, peanut butter loses a lot of its benefits when it gets loaded with oils and sugar before being placed on grocery store shelves. Swap yours out with Brazil nut butter, which is high in magnesium, calcium, and selenium. It can also help lower cholesterol. Or look for an all natural nut butter without oils or sugars added.

Conclusion

By taking note of these healthy alternatives, you can enjoy a varied diet that will help you achieve your fitness goals. Remember, balance is key, so listen to your body and make a change if it feels necessary. Feeling completely lost on the nutrition piece? Simply fill out the form below and I will reach out to see how we can create a better plan!

Things to Look Out for When Trying to Get Fit

If you have been trying all you can to lose weight and stay fit but can’t seem to meet your goals, then you must be feeling frustrated. But sometimes getting that perfect body isn’t all about getting active and trying to eat as healthily as possible, there are some things that you should look out for to maintain the look and boost the effectiveness of exercising and clean eating. If that’s what you have been searching for, then you are reading the right article. Keep scrolling to learn more

Eating too little

Yes, you might think that you’re doing your body some justice by fasting to stay fit, but you’re actually doing it more harm than good. You see, if you deprive yourself essential proteins and nutrients, your body will eventually go into a starvation mode. And when that happens, you will start experiencing crazy cravings for sugary foods. So you will end up feasting on too much ice cream or sodas and you know that isn’t good for your waistline and overall well being. Therefore, always ensure you eat enough whenever you’re hungry. Besides, your body also needs enough fuel for those vigorous exercising sessions.

Taking alcohol with your meals

It’s often said that “a glass of wine is good for the stomach.” Well, while that might be true, making a habit of serving yourself alcohol every time you dine can deprive your body of the much-needed water and mess up with its metabolism. This is because alcoholic drinks are well known to quickly dehydrate the body.

As a result, you will start experiencing signs of bloating, feeling weak and unmotivated. This is especially if you take it at bedtime. And with this, you won’t have enough energy to exercise and prolonged use can stiffen your muscles rendering your efforts fruitless. Not to mention the added sugars and “empty” calories it adds.

Relying too much on steroids or diet pills

There is so much information regarding the use of steroids to achieve body fitness and building muscles. But while there’s a good side of it, what you won’t hear much is about the negative impacts they can have on your body. So if you have been exercising in the gym, then chances are that you have experienced first hand the pressure of wanting to use some of the popular ones. But this article on the side effects of dianabol gives a sight of the possible risks. Some of which no one tells you about. Be awake and make an informed choice!

Diet pills are another dark avenue of health issues. Most are loaded with stimulants to give you that burst of energy but they cause your heart rate to climb rapidly which means you have to back off your workout to keep going. Most of them also affect your natural balance and can cause you to lose excessive amounts of water, leaving you dehydrated.

Consuming painkillers post-workout

If you find yourself popping your favorite painkillers after a workout session to suppress the pain, then you are doing your body a great injustice. You interfere with its natural mechanism of using your exercise burn to boost metabolism and the gaining and maintenance of muscles. Investing in a quality recover product to feed your muscles and repair the damage is essential to get the gains you want.

From the above list, it’s evident that to achieve your optimum fitness goals, you need a great balance between exercising, eating right and avoiding some habits that can jeopardize your efforts. And this includes not eating enough, taking painkillers straight after workouts and including alcohol in your meal menu. An all-around lifestyle change is what you need for general wellness.

Progressively Building Up a Cardio Workout Regime

Cardiovascular exercise (cardio) is generally considered to be the best all-round form of exercise and the basis for most health regimes.

Whether you’re trying to lose weight, build up your fitness or just stay generally healthy, some level of cardio workout is essential. It’s just as important however to decide on the type and level of workout that’s right for you – and that’s something which will depend on your personality and lifestyle, as well as your overall goals and your starting fitness level.

Measured by Heartbeats per Minute

Cardiovascular performance is based on the number of heart beats per minute, the volume of blood pumped out by your heart per beat, and the power of each contraction of your heart muscle. A good cardio workout increases all these factors and alters the level of blood and oxygen flowing to your muscles.

The workout should take you to within your target heart rate zone, which differs according to your age, body mass and level of fitness. A moderate intensity cardio workout should have you breaking a sweat and breathing hard, but not so breathless that you can’t talk.

Benefits to Cardio

The benefits of a cardio workout are too numerous to list fully, but the most basic are a stronger heart and increased lung capacity, a reduced risk of heart attacks and diabetes, and general physical and mental well-being. Cardio burns calories and builds up muscles, helps lower cholesterol and blood pressure, combats stress and depression and helps you sleep better at night.

If you like being outdoors then cycling, walking, running and hiking are all good cardio exercise. If you’d rather use a gym then treadmills, cycling and rowing machines provide similar workouts. At home you can do push-ups, sit-ups, squat thrusts and jumping jacks to stay in shape, or even just walk up and down the stairs a few times.

Importance of Warming Up

Whatever you’re doing, make sure you warm up beforehand with some stretching exercises and dress appropriately. Compression clothing may help with muscle fatigue and circulation; get some tips by watching an exercise video or if you’re really serious maybe consider hiring a personal trainer to make sure you keep to your schedule.

It’s important not to overdo it at first, as too much exercise can be as bad for you as too little. Start with 10-20 minute sessions, on three non-consecutive days in the week; you can even split these into several five minute sessions throughout the day. Speed walk to the shops, or take the stairs rather than the elevator. After a few weeks work up to 30 minutes a day, four days a week, but remember to go at your own pace. Once you’re putting in this amount of time you can make your exercises more effective by gradually increasing the intensity level.

With cardio it’s not so much what you do as how hard you do it, and how much time and effort you put in. Every minute of exercise helps, but it’s important to find the time to stick to a personal schedule. A good cardio workout regime will make you happier and healthier, and the benefits will soon be so apparent you’ll wonder why you ever went on without it.

  • Glaros, N. M., & Janelle, C. M. (2001). Varying the mode of cardiovascular exercise to increase adherence. Journal of Sport Behavior, 24(1), 42-62. link
  • Annesi, J. J. (2006). Relations of self-motivation, perceived physical condition, and exercise-induced changes in revitalization and exhaustion with attendance in women initiating a moderate cardiovascular exercise regimen. Women & health, 42(3), 77-93. link



How Flexible Dieting IIFYM Can Help You Cut Fat and Build Muscle

There’s a new trend gaining popularity among those wanting to cut fat and gain lean muscle and it’s called flexible dieting or IIFYM (If It Fits Your Macros).

Basically, it teaches you how to count macros in a way that will accomplish your goals. The best thing about flexible dieting is a person’s ability to eat whatever they want as long as it fits their prescribed set of macro amounts for the day.

  • Carbs are fine.
  • Fat is fine.
  • Sugar is allowed.
  • Even fast food can be eaten (within reason and limited).

Here’s how the whole thing works.

Flexible Dieting / IIFYM Guidelines

We all have heard the saying that if you want to lose weight, you have to eat fewer calories than your body requires and if you want to gain weight, you have to eat more calories than your body requires.

All diets use this philosophy as their basis but many go about it in somewhat of a haphazard way.

  1. Some prescribe a set daily calorie goal.
  2. Others say to simply cut out carbs.
  3. And others say to eliminate fat from your diet.

While all these methods can help you reduce calories, they neglect to account for individual differences and establish how much energy the individual actually needs during a 24 hour period.

However, flexible dieting starts by using a much more scientific approach. (Here’s a great resource for understanding the philosophy behind flexible dieting: https://healthyeater.com/flexible-dieting) Before any eating plan is established the person’s TDEE (total daily energy expenditure) is established.  This is simply the combination of one’s REE (resting energy expenditure or BMR) and a person’s movement. A person’s movement can range from sedentary (normal daily activities) to extremely active and everywhere in between. You then calculate what kind of calorie deficit you need to be in order to accomplish your

You then calculate what kind of calorie deficit or surplus you need to be in order to accomplish your fat loss or muscle building goals. This ranges from -20% to +20% of your maintenance TDEE.

[ Healthyeater.com has an easy to use TDEE and IIFYM macro calculator that can get you started. ]

Once the TDEE is determined, macronutrients (macros) are then calculated in a way that helps a person best reach his/her desired goal.

There are three main macronutrients in all the foods you eat and they supply varying amounts of energy.

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fats: 9 calories per gram.

Alcohol also supplies calories at 7 per gram.

Once you have your TDEE and macros calculated, you then begin tracking what you eat.

Counting Macros in the Food You Eat

If there’s a downside to flexible dieting, it’s the necessity of tracking all the food you eat. Since this is a very scientific approach, keeping track of the exact macros you are eating throughout the day is crucial.

This can be a time-consuming process, but it gets easier with practice and there are several good smartphone apps that can help.

MyFitnessPal

MyMacros+

Fitbit

Are good options and soon the whole process is pretty fast once your common foods and meals are in your food log. You just eat foods as your normally would and keep eating until you hit each of your macro goals.

Sometimes you may have hit your fat and protein goal but still have carbs left. When this happens you eat a food that is almost purely carbs like fruit.

Does IIFYM Mean I Can Eat Junk Food?

You can technically work in anything as long as it fits your macros, but your goal should also be better health.

The majority of your macros should be met with nutritious whole foods, but allow yourself some treats each day. Completely cutting out treats and food you love usually leads to feelings of deprivation and eventually binge eating. By satisfying your cravings for foods like french fries and potato chips from time to time it can prevent you from overeating these foods after a long period of restricting them from your diet.

Does Flexible Dieting Work?

This is the most important thing, right? Flexible dieting is just as effective as any diet plan but is a lot more sustainable long-term because there aren’t food restrictions, extremely low-calorie requirements, or the need for special/expensive supplements.

I encourage you to search around on Instagram with the hashtag #iifym or #flexibledieting and you’ll see a lot of people posting pictures of their personal results.

If you want to eat what you want and still accomplish your fat loss and muscle building goals then learn more about flexible dieting over at Healthyeater and get started today.

Ten Powerful Keys to Healing Yourself

Holding on to hurts from our past and reliving moments that brought about pain can create such a toxic environment. It affects you mentally, physically and spiritually. Sometimes we feel so caught up in those hurts, it is hard to find a way to disconnect. Here are ten ways to let go of that hurt and start healing.

1. Be Present
Live in the now. The past is gone. You can never go back and make it right. You can never re-live a life that was yesterday. Live positively in the present moment, no matter what is occurring. It is All right and perfect. Do not look ahead and dread what may come. Our mind creates a lot of chatter and makes us afraid in order to keep us safe. Tell your mind “Thanks for sharing” and affirm “I am here, I am present”. You are always at choice and you know how to make this day beautiful.

2. Nature
Sit on the lawn or next to a tree. Feel the pulse of the earth, the grandeur of the sky, the coolness of the breeze on your face, or the warmth of the sun on your face. Smile at nature, say hello to the bugs and all the animals you meet. Take a walk in a park or hike on a trail.

3. Exercise
Daily exercise gives you a break from ! your mind chatter, helps pump your heart, circulates your blood, clears toxins from your body, charges you with energy and has many other benefits. Choose an activity that is fun and mix it up. Do walking one day and yoga another day. Take a Tai Chi class and meet new people. The list of possibilities is endless.

4. Spirituality
Recognize and know you are important and unique. Meditate, or sit quietly, and be in the moment. Read books that are uplifting and have positive messages. Give thanks for your health, your home, your friends, all the joy and happiness in your life and all the good that surrounds you.

5. Forgiveness
It is time to let it go. Forgive all parts of yourself to be whole and perfect. Forgive yourself for any past mistakes or shortcomings; forgive the child within for being afraid; forgive the teenager that spoke words of anger; forgive the young adult for not being a risk taker. Forgive others in the past. Forgive your parents, your siblings and relatives. Let go of all grudges. Forgiveness is about coming to peace within yourself.

6. Bubble Bath
Give yourself permission to relax and savor quiet times. Read a book for fun. Spend that extra money and get a massage or a facial. Do something selfish for yourself.

7. Nutrition
Listen to your body. Feed it good nutritious food. Take a high quality multi-vitamin or a liquid supplement. Most health challenges can be reduced or eliminated with a dietary supplement. Eliminating processed foods and sugars will also help boost your mood and overall health.

8. Let Go of Judgment
Give up judgement and give up blame. Never speak critically of others or yourself. Speak words of encouragement to yourself and everyone you meet. Accept everyone for who they are and embrace their differences.

9. Service To Others
Reach out and lend a hand to a friend in need. Offer unconditional service to others. Be a great listener and really listen to people when they speak. Find ways to help others to lift their spirits and help lessen their burdens.

10. Love
Love yourself and use positive words of encouragement. Compliment strangers and make others smile. Speak from a loving heart and shine with joy.

You Choose to React or Respond

Choices abound. Sometimes choices confound us, while at other times, certain choices are rather obvious. Any way you approach the subject, choices present opportunities to either excel or hinder. As human beings, we were endowed by our Creator with the power of choice. It is one of the factors that differentiate persons from animals. Some people make these choices or decisions more easily than others.

Each day, we must decide how we will spend our precious twenty four hours and deal with all that the world presents to us. We choose how we will be affected by both everyday occurrences and those that are much more extraordinary. Whether consciously or unconsciously, we choose to either react or respond. These are not the same, for one is negative and one is positive. Which we choose may have a significant impact on our life and possibly those close to us.

Reacting to outside influences, usually beyond our control is generally a negative choice. Reacting implies that we have given charge of the situation to someone or something else. We surrender our input and any control in the matter. We are now at the mercy of the situation and are forced to be in reaction mode where we are constantly dodging bullets and expending great amounts of energy just to stay afloat. In reacting to a situation, we do not anticipate that which is to come because we are too busy handling the present. The future then surprises us and the whole mess begins again.

Responding to a situation is a positive choice. It is the opposite of reacting. It is proactive and anticipates that which is yet to come. Responding is preceded by thought and often prayer. In responding, we take charge and have command over how the situation impacts us. We also have control over how it affects us internally. We decide upon the level of personal impact.

Our lives, families, careers and other everyday activities and interests are operating at breakneck speeds and appear at times to be accelerating. One thing is for certain, the old days of sitting around on the front porch each evening listening to Mother Nature are gone for many of us. The pace of life in Mayberry, as healthy and tranquil as it would appear, is unfortunately a thing of the past. We live life on the fast track.

There have been numerous articles with material devoted to stress and distress in our lives and their effects on our cardiovascular health. Although not totally surprising, this information is disturbing. How did we ever get to this point? Witness the number of television commercials and magazine advertisements for gastric distress, acid reflux, anxiety, depression, headaches and other ailments that are increasing in frequency. There are millions of prescriptions written each day for these medical conditions, most of which will find their roots in internalized stress and distress.

People spend many hours of their lives worrying. Worry is a senseless, energy robbing activity that has engulfed many. No one has ever benefited from worry, yet countless people engage in it. Worry is the opposite of faith. Worry is negative while faith is positive. There is no mystery here. Many books have been written on the subject. The conclusions are the same: “Don’t Worry, Be Happy” and “Stop Worrying and Start Living” are among the many themes presented. Good advice indeed.

Most areas of life present us with choices. We must choose either to respond or react to circumstances. We choose whether or not to worry. Learn to be aware that you have a choice in these matters. Learn that there are ways that you can deal with everything either positively or negatively. Learn that your choices may influence your very health, both physical and mental. Learn that there will be costs associated with poor choices, worrying and negativity in general. These may include social, monetary, peace of mind and time costs. Certainly, the total cost associated with negative choices is too high.

Learn that positively responding to circumstances in life will significantly reduce or eliminate worry and contribute to your overall good health and well being. Find joy in life. Be happy.

Omega 3 Fish Oil and Weight Loss

A lot of people still don’t know there are fat burning foods that can actually increase the number of fat calories your body burns each day? These are known as free foods and are generally low in calories; in fact some of these foods are so low in calories that your body actually burns more calories metabolising them, than the total amount of calories in the food it’s self.

Although fat burning foods are important for anyone who wants to lose weight and keep it off for good, they’re vital if you’re one of these people who find it hard to lose weight. No matter how much exercise you do or how hard you diet, your genetics and metabolic make up play a vital role in determining how fast and how much weight you lose.

Genetic differences also affect how much weight you gain when you eat too much. One study of 12 groups of identical twins was overfed for 100 days. One set of twins gained 29 pounds. A second set, however, gained only 13 pounds even though both sets of twins were overfed with the same number of calories. Of course, fat burning foods won’t compensate entirely for genetic differences this ultimately comes down to a balanced calorie controlled eating regime and excersie. They will however make fighting fat a lot easier in the long run.

Types of fat
There are two types of fat “good fat” and “bad fat”

Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated and Tran’s fat, but they can still be catorigised as good and bad.

Monounsaturated (good fats)
Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes.

These good fats are found in food like; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts and chicken fat.

Polyunsaturated (good fats) omega 3 and omega 6
Polyunsaturated fats are also considered good fats and are said to reduce triglycerides, inflammations and tumour growth. They also help to improve immune function and help protect against sudden death from heart disease.

Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6

Omega 3 is found in foods like Olive oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.

Omega 6 is found in foods like safflower oil, sunflower oil, sesame oil, nuts, beans and soft margarine.

Saturated (bad fats)
Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact they are twice as potent at raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet but one way to reduce them is to choose fat free milk and other dairy products.

Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.

Trans (bad fats)
Tran’s fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke.
Tran’s fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils and vegetable oils that have been subjected to heat-damage during cooking.

Omega 3 fish oil and weight loss
A recent study that was published in the international journal of obesity, researchers wanted to find out if by supplementing the diet with omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.

The two groups were fed exactly the same diet apart from one group were fed 6 grams of fat in the form of butter, olive oil, sunflower oil and peanut oil, the other group were given 6 grams of omega 3 fish oil.
The fish oil group were given 8 capsules per day, 2 in the morning, 3 at lunch and 3 in the evening.

The Total daily intake of omega 3 long chain fatty acids was 1.8 grams. The outcome of the test results were fairly conclusive.

The table below shows you the changes in fat oxidation, body fat, and metabolic rate after three weeks for the groups with or without fish oil

  With fish oil Without fish oil
Measurement of body fat -2 pounds -0.7 pounds
Measurement of daily metabolic rate 1775 calories 1710 calories

These results show that the group who were supplementing with fish oil burned about 1.1 milligram of fat per kilo per minute. This is roughly 26% higher than the other group who weren’t supplementing with the fish oil.

One of the key reasons as to why omega 3 fish oil has such a powerful effect on fat metabolism is that the insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories.

Insulin increases the activity of an enzyme known to promote the storage of fat.

Insulin inhibits the action of hormone sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.

Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.

Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source. The drop in insulin levels when subjects used the fish oil would have allowed more fat to be used for energy.

Conclusion
Any good doctor or nutritionist will tell you that the best way to get any nutrient is to eat a very balanced diet. In the case of Omega 3 oil this would be in the form of fish, sadly due to the pollution levels found in our oceans today eating large portions of fish every day is not advisable.
The frustrating truth is that there will never be an easy quick-fix method of losing weight that is safe and simple. However, with a little research into the workings of the body, it becomes clear that there are many small things you can do which add up over time to aid weight loss and make you feel better about yourself. Taking a fish oil supplement is a good idea for anyone wanting to make positive steps towards weight loss.

Getting Enough Fiber Is Important For Weight Loss

Fiber is an important part of a healthy diet, but did you know it can help you in your weight loss efforts? Filling up on fiber can help you to feel full for longer, therefore causing you to eat less overall which will result in healthy weight loss.

In addition to helping you lose weight, fiber also has many positive health effects. Fiber has been linked to managing diabetes, cutting cholesterol, and limiting heart damage. One Swiss study found that eating a high-fiber meal reduced hunger more than a meal which was low in fiber. 

How Much Fiber Do You Need?

You should consume between 25 to 35 grams of fiber a day. While that might not sound like a lot, most Americans only get about 15 grams and many much less. Fiber can be found in most fruits and vegetables including carrots, peas, broccoli, spinach, and cauliflower. 

In addition, there are many sprouted breads that have a good amount of fiber, but you must read the labels to determine which ones. Typically anything made with whole wheat or whole oats or bran will have fiber – plus these also tend to be natural and low in fat and sugar which also help with your weight loss and are better for you overall.

How Can You Eat More Fiber?

There are some easy ways that you can increase your fiber intake. Think about adding garbanzo beans to a salad or soup, or add a tablespoon of bran to your oatmeal. Leaving the skins on fruits and vegetables will also increase your fiber intake. The actual fiber content of each individual food isn’t that much so it is best if you simply eat more types or servings of fiber rich foods each day. 

Consider eliminating meat from some of your meals. Meat has no fiber, and it doesn’t give you the benefit that you get with fiber-rich food. Instead, try eating more grains, fruits, and vegetables. In this way, you can be sure your meal has a healthy concentration of fiber.

Add Fiber Gradually

It might be difficult for your body to become accustomed to a diet that is rich in fiber. It is indeed counter-cultural, since many families grew up consuming a great deal of meat. However, if you’re really want to lose weight and be healthy, you’ll give fiber-rich meals a try. Fiber rich foods, combined with sensible eating, can help you lose weight and keep it off.

Don’t try to change to a high fiber overnight. It may require a great deal of trial-and-error before you hit upon the right amount of fiber. However, in the end, you may be amazed at the positive role that fiber plays in your diet. And it may inspire you to encourage your loved ones to add more fiber to their own diets as well. A diet high fiber diet can help you to manage the amount of food you eat and has many health benefits. So load up on fiber-and watch your waistline shrink as a result!

How to Boost Your Metabolism

HOW TO BOOST YOUR METABOLISM

“I want to lose weight and shrink my pant size.” How many times have you set this goal for yourself? 

Eating right, exercising, and boosting your metabolism are all keys to helping you reach your ideal weight. So, if you’re like me, you’ve probably wondered how to boost your metabolism so that you burn more calories throughout the day.

While you can find products everywhere you look that promote metabolism boosting effects, they are simply just hype.  Your metabolism comes from how your body uses fuel and a pill will never change that.  Here are a few simple tips and tricks that I use to keep my metabolism kicking.

ENJOY A HOT CUP OF LEMON WATER

Lemons are a great way to boost your metabolism! This is because they are high in Vitamin C and antioxidants, which help your immune system.

Boil some fresh water in a kettle and squeeze half a fresh lemon into a mug (use fresh lemon juice rather than the bottled kind). Then fill the mug with hot water, sip, and enjoy.

If you’re looking for an added metabolic boost, add cayenne and ginger. These foods increase your metabolism and may even help promote a healthy digestive system, making it easier for your metabolism to power through calories.

DRINK Your Water

Staying hydrated is important for both your metabolism and your overall health, and cold water is even better. Studies have shown that drinking cold water can increase your metabolism for short bursts.  By drinking cold water, your body has to work harder and burn more calories to process it. The study mentioned above found that you can burn 25% more calories just by drinking cold water!

To take advantage, start your morning by drinking a glass of cold water before indulging in a cup of coffee or your breakfast. This way, you’ll be hydrated right from the start and your metabolism will already be up and running before you enjoy breakfast.  I like to keep a bottle of cold water next to my bed so I have it as soon as I wake up.

Best of all, you can use this trick throughout the day to give your metabolism a boost!

HAVE SOME COFFEE OR GREEN TEA

Caffeine gives you a boost of energy, but when enjoyed in moderation, coffee or green tea can also help to boost your metabolism.  Caffeine is the only supplement that has been proven to actually increase the number of calories your body burns and therefore increases your metabolism. 

Make a cup of strong coffee or green tea as part of your morning routine. For best results, avoid adding sweeteners or creamer. These add useless calories that will only bog you down. The caffeine will give your metabolism the boost it needs in the morning and the high antioxidant content of both drinks will improve your health and take care of damaging free radicals in your system.  This only works for pure Green Tea, not a pill or powder that claims to rev up your furnace.

HAVE A PROTEIN-RICH BREAKFAST with complex carbohydrates

There are some foods that naturally increase your metabolism and protein is one of them. Your body burns more calories digesting protein than it does compared to fat.  And since carbs are your main fuel source, being filled with rich protein and nutrient dense carbs like oats or sweet potatoes, will get your body burning fuel even faster.   Instead of skipping your breakfast, eat a small meal about an hour after waking to truly boost your metabolism!

Great options for breakfast include items like Shakeology, plain greek yogurt or eggs/egg whites with turkey sausage.

INCREASE MUSCLE MASS

I have saved the best for last.  Let’s get a little technical for just a moment (stay with me!).

The amount of calories you burn throughout the day is made up of 3 things – 

  1. Your resting (or basal) metabolic rate – how many calories you burn at rest; 
  2. Thermogenesis – how many calories you burn through digestion (this sort of falls under the resting metabolic rate category); and
  3. Your physical activity – (how many calories you burn during exercise).

All of the tips we have mentioned above help to improve point 2 – thermogenesis (how many calories you burn through digestion).

By increasing your physical activity through exercise you can easily start to burn even more calories and keep your metabolism firing.  Weight training is one of the best way to build lean muscle and keep your system burning all day.

Muscle burns tons of calories and building muscle overall will help you boost your metabolism and achieve weight loss.

I’m also not saying that you need to go out there and lift super heavyweights and pack on as much muscle as you can. But you cannot exclude resistance workouts. Do some type of resistance exercise 3-4 times per week that engages your muscles, whether that be bodyweight workouts, HIIT, Pilates, Yoga or your favorite gym class!  My absolute favorite programs are 80 Day Obsession and LIIFT4 to build mad muscle!

Hope you enjoy these tips and have learned a little something on how to boost your metabolism!

Are any of these tips included in your daily routine? Let me know in the comments section! xx