Diet Routine For Weight Loss
a good workout/diet routine for weight loss and to build some muscle?
cardio exercise and eating breakfast fruits & Steel-cut oatmeal, whole grain cereals and egg-white omelets are great options in the morning help boost metabolism which help lose weight faster
Low ( sodium, sugar, calories ,fat,) healthy food , fruits and vegetables, drink water, stay way from junk food, fries,
exercise do what you like with friends or not cardio exercise ( yoga , running, bicycle, swimming, kick boxing … ) weight lifting ,
# workout 3-6 times on week. 30min or 1-2 hours
# Walk 30 minutes a day – no excuses
# Find a buddy for support
# Restock your kitchen with healthy food
# Reduce your caloric intake by just 100 calories per day and lose one pound a month
# Do not count carbs or calories
# Eat when you are hungry & eat slowly
# Reduce portions by using smaller plates (9 inch diameter instead of 11+ inch)
# Eat nine handfuls of fruits and vegetables each day
# Eat 1 ounce of nuts each day (one small handful)
# Eat fish at least three times a week such as salmon, mahi mahi, flounder
# Avoid trans fat and saturated fats at all cost
# Avoid white food such as enriched wheat flour and simple sugar, including high fructose corn syrup
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,suger and sodium recommends keeping your daily intake at 2300 milligrams.
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
#Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn—not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
#Complex Carbohydrates
* Whole grains, pastas and cereals, such as brown rice,bread, whole wheat, oats, millet, barley, kasha, cornmeal, polenta, bread etc.
# Stop eating 2-3 hours before bed time
# Eat with Awarene
#Fill up 25-30 grams of fiber
Vegetables;
* Artichokes, 10g of fiber
* Broccoli, 5g of fiber per cup
* Brussel sprouts, 4 grams of fiber per cup
Grains
* Bulgur, 8g of fiber per cup
* Quinoa, 5g of fiber per cup
* Brown rice, 4g of fiber per cup
Beans
* Navy beans, 19g of fiber per cup
* Garbanzo beans, 13g of fiber per cup
* Kidney beans, 13g of fiber per cup
Best Fats
Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame)
* Olives (all)
* Nuts
o almonds, cashews
o filberts, hazelnuts o macadamia nuts
o peanuts, pecans o pistachios
* Peanut butter, old-fashioned * Sesame seeds
Good Fats
Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat)
* Miracle Whip Salad Dressing (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower)
* Liquid Vegetable Oil * Eggs * Meat
Omega-3 Fatty Acids
* Fatty fish (salmon, mackerel, tuna, herring)
* All fish and shellfish contain these fats
* Nuts & flaxseed
Bad Fats
Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream & half-and-half
* Cream cheese * Ice cream * Lard & salt pork
* Palm & palm kernel oil * Cocoa Butter
Bad Fats
Trans Fats (no more than 1% trans fats)
* Hydrogenated or partially hydrogenated fats
* Margarine (stick) * Nondairy creamers
* Shortening * Baked Goods * Fired Foods
* Also Found in Naturally In Meat & Dairy Products In Small Amounts
|
|
INSANITY: 60-Day Total Body Conditioning Workout DVD Program $144.80 Shaun T’s Insanity workout is the best of its kind. No other workout can get you these types of results in just 60 days… Guaranteed!Shaun T’s Max Interval Training techniques are a step ahead of every other fitness program ever designed. You get you a lean, muscular body in a short amount of time. The Insanity Workout is a difficult workout, but the results are phenomenal.Brand New, Factory Seal… |
|
|
P90X: Tony Horton’s 90-Day Extreme Home Fitness Workout DVD Program $139.80 P90X is a revolutionary system of 12 highly intense workouts, designed to transform your body. * Chest and Back Extra DVD for a quick overview of the complete P90X Extreme Home Fitness training system is includ… |
|
|
Brazil Butt Lift $67.28 Brand New… |
|
|
Universal Nutrition Animal Cuts Ephedra Free … |
|
|
Slim Green Reduce Cream $3.65 Alfa Vitamins Slim Green Reduction Cream is a 100% Natural High Quality creamy blend of natural herbs, oils and other products especially formulated to help you control your body weight and keep you healthy. It moisturizes, provides your skin with proteins and also helps to promote sweat by burning areas of fat while you go about your chores. Best results are obtained if you also adopt a diet and … |
You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
