Humans have trouble digesting fiber because it is plant-based carbohydrates. It is recommended to consume 20 grams of fiber from food or supplements as indicated by USDA. People should intake high fiber food to prevent heart disease and type-two diabetes etc. Teenager and men are required to eat 30-35 grams of fiber each day. People can add fiber by following tips given below to satisfy their body’s everyday fiber consumption.

Instructions to add more fiber in daily meals

Eat more fruit

People should try to add a portion of fruit in their daily eating habits. These fruit should not be juicy rather fibrous. Raspberries and bananas are rich in fiber. It is advised to eat the peal of fruit like apple; it is rich in fiber too.

Eat beans

People should consume beans. They are economical and rich in iron, protein, and fiber. One serving of beans equals 25-30 percent of USDA recommended fiber.

Switchover to whole grains

Whole grains have more fiber than what people usually consume like potatoes, pasta and rice. Whole grains are rich in fiber because the bran and the germ of the grain has not been removed as in case of white grains.

Read nutrition labels

People can check nutrition label to see whether the food they consume is rich in fiber or not? People should consider eating wheat bread that has minimum 3g of fiber.

Eat vegetables

People should try to eat four servings of vegetables per day to maintain body fiber. They should eat more green vegetables over other meals.

In order to stay fit, active and healthy people have to work over their diets and eat clean food. The food available in cans have added flavor, additives, and preservatives. These additives are used to add flavor to food acts like toxins for body. People should eat more fruit and vegetables to stay healthy.

“You are what you eat”, an expression depicting the changing human behavior with what they eat, when they eat. There is evidence that altering diet can affect your metabolic rate and brain chemistry, which ultimately influences the moods and energy levels.

Studies have also shown that when you do not eat healthy and lack certain vitamins and minerals in your diet, you may fall at the risk of depression.

Here are some strategies how to increase energy and eat healthy to cater to not just to boost energy but also to improve overall health.

Taking on the Smart Carbs:

Although carbohydrates is a foe to eat when you are trying to control the weight, but it is the best food type for energy. Carbs are the body’s preferred source of fuel. The key is to avoid the bad ones, as the body absorbs grains more slowly, the energy levels, and blood sugar remains stable. You can pick out while grain items like the wheat bread, whole-bran cereals, and the likes.

Adding Plenty of Protein In Your Diet:

Eating protein and adding it in your diet is essential to keep the food last longer in your stomach. This will keep you full of energy and zest all day long. Protein food for energy includes fish, chicken, eggs, nuts, yogurt, milk, soy, chickpeas, etc. A good idea is to eat healthy protein with low-glycemic carbohydrate source; this will help you boost up the mood as well.

Taking Breakfast, Eating Regularly:

Eating breakfast is the best source of energy for you. If you have not taken anything solid in your body for hours, you are sure to pull up a terrible mood. Bad mood disappears when you eat something solid.

A balanced breakfast in necessary to eat regularly to keep the blood sugar and energy levels intact all through the day. You can take a glass full of Shakeology meal replacement shake and get the energy and nourishment that is required by your body to function well.

Eat More Leafy Greens:

You are being told to eat the ultimate health and energy food, the greens, but what to eat. Spinach, kale, lentils, asparagus, and peas are all the greens that you should eat when you want food for energy and metabolic boost up. These foods are rich with folic acids and supplement your body with Vitamin B.

Decisively, If you find yourself getting crazy over nothings, try changing your eating plans to what you need to stabilize your blood sugars and level out your bad moods. Eat healthy energy foods, get the nutrition, and stay strong. Follow all these “natural rules”; incorporate them in your daily lives to have a better living style.

There are times when people could not overcome what their heart says! The war between heart and mind is very old and this is one of the reasons why people are unable to take final decisions in their life and in handling their issues of everyday life. People who are obese are unable to get rid of excessive fat have such issues. Determination and right motivation is very necessary to be successful in every field of life.

Spark motivation

The question is where does a person who is over-weighted or obese can achieve the required determination and motivation to get rid of that fat? He knew that his posture is lowering his self-esteem day by day but he cannot take the first step. The answer is, it is time for him to realize if not now than never. There are few tips to ignite a spark of motivation and determination among obese people who are serious about reducing weight.

Tips to reduce weight

1. Clarify concepts about losing weight. Losing weight through workouts requires time, effort and of course sacrifices in case of eating habits. Doing workouts will have a little impact on physical outlook in first few months.
2. Set realistic goals for reducing weight. Do not expect miracles in this case. People can set their goals of fitting themselves in size 6 jeans from size 8 jeans not from size 14 jeans.
3. Involve friends, family members and neighbors as a gym buddy. If people know that their neighbor or friend is a regular gym guy than they could ask them to join them. It will create motivation and competition between both gym buddies.
4. People should take their before and after pictures so that they could get their feedbacks after a month or two of workouts.
5. Enjoy doing workouts at gym. People should carry their ipod with them to avoid boredom.
6. People should choose workout alternatives if they think that gym environment were not comfortable for them. They could involve themselves in physical sports like swimming, lawn tennis and bicycling etc.

People can apply these tips straight away. They should acknowledge that they deserve to be as beautiful as other people with lean and strong physique. It is never too late.

Eating bad food makes people fat and leads to obesity. What is a bad food? Bad food is actually all sorts of processed food like fries, cola drinks, alcohol, canned food and cheese etc. Bad eating habits can result in obesity. Timings are very crucial factor in gaining weight. Experts believe that at morning, whatever a person consume goes to his stomach and at night time, it goes to hips or lower parts of body. It is up to them what they consume and how much they consume.

Ways to reduce weight quickly

There are many ways to reduce body fat especially among men. Experts believed that men can more easily reduce weight than women due to their high testosterones levels. All they need is higher motivation to reduce weight. There are ways in which men can easily reduce their weight by modifying their lifestyle and eating habits:

• Prefer diet soda

Always prefer diet soda over regular soda at the beginning of diet. Drinking water is the best choice.

Stop carbohydrates intake

There are many misconceptions associated with workouts and exercises that misguide people. People especially those who are interested in making them stronger and healthier while burning excessive fat of their body. Many people who are intended to do workouts at home do not know that how hard should they do workouts or how many days should they dedicate to workouts?

How often should people do Exercises/Workouts?

Experts believed that intense workouts should be done on alternative days. They explained the whole phenomenon as muscle building helps in weight loss. If muscles are strong then they could push body fat in a way that helps getting rid of fat through calorie burning. In order to strengthen muscles, they believed that people should opt for cardio and muscle building. During muscle building or strength training small tears appeared in muscle tissues that makes muscle mass. These tears if not given enough time to heal during rest could result in injury that’s why they believed that 2 days should be dedicated to body rest at minimum.

What types of workouts help in weight loss and how much?

There are two types of workouts that help in excessive weight loss they are Cardio workouts and Resistance training. Cardio workouts like aerobics for half an hour could burn up to 400 calories if done at high intensity. Simultaneously, People could burn 250-500 calories/half hour through bicycling, 400 calories/ half hour by swimming with intense strokes like breast strokes, 300 calories/ half hour by running etc. Resistance trainings like weight lifting can burn up to 50 calories if workout duration is set at 30 minutes.

Warning

Proper guidance in every workout is necessary to prevent injury to become healthier and stronger. People are advised to read precautions before starting any intense workout and its better to have a trainer as a beginner.

Olive Oil Benefits: Drink to Lose Weight

The benefits of using Olive oil are far beyond just cooking. It is widely used by people all over the world for personal care, natural remedies and more. The use of olive oil to lose weight is one of the mostly asked questions. Can drinking olive oil get you in shape? The answer to this question is Yes, it can, and here is how:

Absorption of Fat from Blood:

Researches’ have shown that olive oil a component present in olive oil helps in controlling the fat cells present in the blood. The oil is rich in fat fighting capabilities and so the fat tissue stops the absorbtion of fat from the blood to prevent weight gain.

Metabolism Rate Increase:

Another research showed that a tablespoon of olive oil taken on an empty stomach the metabolic rate by 60%.

Burn the Calories Fast:

As compared to the commercialized products, Oilve oil burns the bad fat three times faster.

Provide Antioxidants in the Body:

Chemical compounds, namely phenolics or polyphenols are present in olive oil that helps in antioxidifying the body to promote healthy heart.

Serves as a Hunger Fighting Hormone:

The oleic acid present in the olive oil converts into a hunger-fighting hormone and thus promotes better health.
Get the right kind of Olive oil and start your weight loss process.