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THE 5 RULES OF LEAN EATING

Your guide to melting fat for good!

RULE#1
EAT FIVE MEALS A DAY
That’s three square meals and two snacks. In the study published in the American Journal of Epidemiology, researchers found that people who ate four or more times a day had half as much risk of being overweight as those who ate three times or fewer. But don’t take that as an invitation to eat three feasts and two 900 calorie “snacks”

RULE#2
FILL UP ON FIBER
"Fibre is the best food you can eat when you’re trying to lose weight", says Jose Antonio, Ph.D., the director of the International Society of Sports and Nutrition. Here’s why: it slows your rate of digestion, which keeps you feeling full longer and reduces sugar cravings. And because it binds to other foods, fiber helps hustle calories out of the body. In fact, a study determined that people who consume 24 grams of fiber daily earn a 90-calorie free pass. Your goal: 5g fiber at each of your 5 meals.

RULE #3
PUT A LIMIT ON STARCH
You can learn alot from history. Since 1980, the average person’s calorie intake has grown by 500 calories a day, nearly 80% of which can be attributed to carbohydrates. Simultaneously, the prevalence of obesity has increased by 80%. The lesson: cap your intake of the most carb-dense foods- starches such as grains and potatoes- at a total of two to three servings a day. [One serving is the equivalent to one slice of bread, 1/2 cup cooked pasta or rice, or one potato] And, as a rule, empathize the highest-fiber, least-processed versions of these foods- breads, pastas and cereals that are made with “100% whole wheat”; brown rice instead of white; and whole potatoes, including the skin.

RULE#4
DON’T OBSESS OVER CALORIES
A good diet is effortless, calorie counting is not. See the disconnect?
By frequently eating the right foods- like those rich in fiber- you’ll eliminate hunger and simultaneously control your calorie intake, without having to track your diet to the tiniest detail. The result is simplicity, which increases the likelihood that you’ll stick to the plan. [Note: if you’ve followed all the rules and still can’tlose weight, then start counting them] Keeping with that, here’s how to round your diet- and lose your excess baggage with ease.
- Never restrict your produce intake. Regardless of how many fruits and vegetables you consume to meet your fiber quota, you simply can’t get enough of these foods. With the exception of potatoes, they contain very few calories, very little starch, and a wealth of fiber. Consider them a nutritional freebie.
- Have some protein with every meal. At each meal, try to to get a serving or two of high-quality protein- yoghurt, cheese, milk, meat, eggs, nuts, tofu, etc.
- Don’t be afraid of fats. Fats can make yu thin. By replacing some starches with fat- which takes longer to digest than carbohydrates- you’ll stay full longer. Get a serving of nuts, seeds and avocado in your meals to reep all the benefits.

RULE #5
RISE AND DINE
Never-mind what you’ve seen at Denny’s- overweight people skip breakfast. University of Massachusetts researchers recently discovered that people who don’t eat in the a.m are significantly more likely to be obese than those who make breakfast an everyday habit. Try to make a habit of always eating your first meal of the day within an hour and a half of waking.

Filed under health fitspo thinspo weight loss tips Women's Health

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15 TIPS TO REACH YOUR FEEL-GREAT WEIGHT

Follow these safe, easy and effective tips to assist in dropping a dress size in a few short weeks!

1. NOTICE YOUR EATING PAUSE.
Towards the end of a meal, most people put down their fork and pause. This is the body’s subtle que that it’s had enough. It’s being at the point of not too full, not still hungry, and totally satisfied.

2. ENJOY EVERY MOUTHFUL.
Mindful eating is the key to becoming fully aware of your food. It has been shown to reduce over-eating. Slow down your meal, and enjoy all the flavours and textures. Don’t read work or watch TV, and take a moment to appreciate your food before you begin. And as you eat, be aware of how it makes you feel.

3. FORGIVE YOURSELF.
You are not perfect. You must accept that you are human- and a very hungry human- at times. Not all is lost if you make one mistake. It’s a new day, and a new chance to make healthy choices.

4. LOVE YOURSELF.
When a cherished friend, lover or relative comes over for dinner, you don’t feed them junk food, do you? Then why feed it to yourself? You deserve more than that. Show yourself some loving with healthy, nourishing food, and your body will love you back.

5. BE OLD-FASHIONED.
When you look at photos from 50 or even 30 years ago, something really does stand out- people were a healthy weight. Our grandparents didn’t work out or count calories. Why was it easier for them? Simple. Unprocessed, home-cooked meals of veggies and such, no snacking, and a walk every day.

6. LOOK IN YOUR MEDICINE CABINET.
Antidepressants, antibiotics and the Pill all inhibit insulin activity, which can cause minor to significant weight gain. There may be alternatives. Talk to your doctor [note: never stop antidepressants suddenly].

7. SKINNY FOLLOWS HAPPY.
Happy people are more active, sleep more, and have lower levels of stress hormones- which are all key ingrediants for a healthy weight. Follow your bliss, and the weight loss will happen.

8. ACCEPT THE TASK.
It takes some work to prep and organize healhy foods. Yes, you may have little time on your hands, but if you have time for Tumblr, then you have time to pay attention to what goes in your mouth.

9. DOUSE THE FIRE.
Chronic low level inflammation causes weight gain. Inflammation is the unfriendly body chemistry that causes headaches, fatigue and matabolic shut-down. It’s caused by smoking, pollution, wheat, processed foods, trans fat and antibiotics. Douse the fire with natural anti-inflammatories, like probiotics, tumeric, fish oil and dark green leafy vegetables.

10. DON’T FALL FOR LABELS.
Don’t be fooled by products that shout “no fat” or “sugar free”. This can generally equal “chemical shitstorm”.

11. TAKE AN HONEST LOOK AT SUGAR.
Chances are, you eat more than you realise. refined sugar can be used to sweeten yoghurts, muesli bars, cereals, buiscuts, ice-cream, and cake. If you are eating these foods more than once a week, chances are you are eating too much refined sugar to be able to lose weight. If things need to be sweetened, look at raw sugar or natural sweeteners.

12. WARM YOUR TUMMY.
According to traditional Chinese medicine, the seat of a good metabolism is a warm spleen or “centre”, which provides strong digestion and active metabolic rate. A cold centre could manifest as chronic bloating, thyroid disorders, and weight gain. Warm your centre with cooked foods, spices like cinnamon and ginger, and warm drinks.

13. MOVE TO FEEL GOOD.
Find an exercise that you love to do, and let your body get stuck into it. For a healthy body, exercise is not a chore.

14. RE-DISCOVER HUNGER.
Are you really hungry, or just bored, anxious or uncomfortable? Discomfort of any kind can masquerade as hunger, and the only way to see it through is to reacquaint yourself with tummy-runbling-hunger. Next time you’re about to snack, look for that feeling.

15. SLEEP FOR APPETITE CONTROL.
An imbalance in the hormones leptin and ghrelin cause constant hunger that cannot be withstood by simple willpower. How can you normalise these hormones? Easy- sleep more. Aim for 7-8 hours a day.

Filed under health fitspo thinspo weight loss tips ideas

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VITAMIN ADDICT!

You wanna get skinny healthy, yes? Good. A healthy body shows it’s worth. And these vitamins could be one of the keys to aid your success. Check them out!

  • CALCIUM. Strengthens bones, provides for healthy teeth, reduces risk of colon cancer, decreases chance of bone loss, aids the nervous system, and alleviates insomnia. Eat almonds, brazil nuts, seeds, nut, soybeans, kale, collard greens, broccoli, kelp, and molasses to get calcium.
  • FOLIC ACID. Promotes healthy skin, protects against parasites and food poisoning, helps ward off anemia, and fights against birth defects. To get folic acid, eat leafy green veggies, carrots, artochokes, fruits, cantaloupe, avacados, apricots, beans, lentils, soybeans, garbanzos, barley, and whole wheat.
  • IRON. Aids growth, promotes resistance to disease, prevents fatigue and anemia, and enhances good skin tone. It can be found in nuts, pumpkin seeds, beans, lentils, wholegrains, oatmeal, asparagus, molasses, broccoli, spinach, bok choy, peas, swiss chard, green beans, and sea veggies.
  • MAGNESIUM. Known as the anti-stress mineral, it fights depression, boosts energy, helps burn fat, prevents heart attacks, maintains good cholesterol levels, aids indigestion, combats PMS symptoms, helps prevent premature labour, and keeps teeth strong and healthy. When combined with calcium, it works as a natural tranquilizer. Eat nuts, seeds, seeds, sunflower seeds, green veggies, soybeans, seaweed/ kelp, and molasses to get a good dose, especially if you’re on The Pill.
  • OMEGA-3 FATTY ACIDS. Fight heart disease, lower bad cholesterol levels, lessen the likelyhood of blood clots, reduce the risk of breast cancer, helps with rheumatoid arthritis, and keep skin, hair and nails healthy. Flaxseed oil, evening primrose oil, borage oil, and black currant seed are all good sources.
  • POTASSIUM. Aids in reducing blood pressure, increases clear thinking by sending oxygen to the brain, and helps the body dispose of waste. It’s found in bananas, citrus fruits, cantaloupe, tomatoes, watercress, green leafy vegetables, sunflower seeds, avocados, lentils, potatoes, and whole grains.
  • B VITAMINS. Improve mental attitiude, aid in digestion, help migraine headaches, contribute to healthy skin, act as natural diuretics, strengthen immunity, increase energy, improve concentration and memory, and are good for the nervous system. Eat whole wheat, wheat germ, oats, wholegrains, brown rice, beans, nuts, seeds, soybeans, lentils, dates, figs, bananas and vegetables.
  • C VITAMINS. Accelerates healing, lowers blood pressure, prevents colds, protects against cancers, and helps decrease blood cholesterol. It also forms collagen, which is important for the growth and repair of tissue cells, blood vessels, gums, bones, and teeth. Vitamin C is especially important for women who take birth control pills or smoke. It’s easy to get vitamin C by eating broccoli, brussel sprouts, cabbage, collard greens, green peppers, spinach, watercress, potatoes, grapefruits, oranges and papayas.
  • D VITAMINS. In conjunction with calcium and phosphorus, helps build strong bones and teeth. Not only does it help our bodies assimilate vitamin A, but also helps prevent colds when teamed up with A and C. All you need to do obtain vitamin D is get direct sun exposure on your skin- about 10-20 minutes.
  • E VITAMINS. Keeps you looking younger, inhibits cancer cell growth, fights fatigue, prevents blood clots, lowers blood pressure, decreases the risk of Alzheimers disease, and accelerates the healing of burns. It’s found in wheat germ, whole grain cereals, whole wheat, nuts, sunflower seeds, leafy greens, and vegetable oils.
  • ZINC. Helps with infertility issues, is important with brain function, maintains the body’s acid/alkaline balance, aids in collagen formation, and helps form insulin (needed for many vital enzymes). Foods with high concentrations of wheat are wheat germ, whole grains, pumpkin seeds, sesame seeds, and soy beans.

When we eat properly, we can get almost all the nutrients we need from fruit sources. Hoowever, vitamin B-12 is only found in animal products, so most vegans and vegetarians take B-12 supplements. If you are concerned that you’re not getting sufficient vitamins in your diet and you wish to take supplements, consult a holistic physician.

Filed under skinny bitch diet health nutrition tips vitamin

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BOOST YOUR METABOLISM!

Losing weight can be extremely daunting. Get ready to burn more fat- safely and easily- with these kickass tips!

  • STRETCH MORE. Especially if you don’t have time for a full workout, this is a must. Moderate stretching improves your overall strength. This is good news to anyone who’s trying to build some muscle mass, which boosts your metabolism to burn some fat.
  • BURN CALORIES SAFELY. Although high intensity weight training  can give you the biggest bang for your buck, for many people this “no pain, no gain” attitude can be self-defeating or even dangerous. Studies from Florida University show that adults obtain significant benefits from low-intensity strength training and resistance work.
  • STEAM OFF FAT. Sweating raises your metabolism, which means you’ll burn fat off if you take a trip to the sauna. Just two weeks of sauna therapy improves vascular function and fat burning. (However, keep in mind that you must keep up your water intake)
  • BUILD MUSCLE. Do not be scared and think you need to turn into big ol’ Arnie! Muscle burns away that dreaded fat, and if you do it right without any nasty body-building pills or shakes, you’ll have one sexy and skinny ass. Protein intake is essential for helping muscle and tissue recover and rebuild after a workout. For this reasons, some experts recommend a post-workout snack of both complex carbohydrates (to replace glycogen stores) and lots of protein (to help tissue recovery).
    A fair warning, do not overdose in protein. There is no need. In fact, taking too much protein leads to arthritis and osteoperosis as it leeches calcium from the bones. (Milk is a huge factor to the rise of osteoperosis dilemma. Yes, it may have some calcium, but it’s packed with protein- and pesticides, and hormones, and antibiotics… and even pus from the cow’s milk dud. ew!)
  • ADD SOME ZING. Research shows that ginger aids your ability to metabolize both fat and protein. Ginger’s thermogenic properties can significantly impact fat oxidation and help prevent obesity. Additionally, eating ginger or adding it to tea can enhance your energy balance.
  • SOUP IT UP. Spicy soups provide the metabolism-boosting benefits of what’s known as “thermogenesis”. Spicy foods give off heat that that helps the body burn fat for up to several hours after you’ve finished eating. To get the thermic benefit, spike up plainer soups with chilli or hot mustards.
  • DRINK GREEN TEA. Studies show that it stops fat cells from growing and multiplying, inhibits the enzymes involved in the fat-storage process, and supports enzymes involved in fat-oxidation. Plus, if you drink green tea and exercise, you may experience increased fat breakdown.
  • EAT FAT TO STAY SLIM. A study in Obesity found that people who took fish-oil capsules- which contain omega-3 fatty acids- lost more weight than those who didn’t. Another study, in Appetite, showed that people taking omega-3s felt less hungry. Omega-3s boosts the body’s secretion of leptin, a hormone that regulates satiety.
    Other good fats are found in raw nuts, which help provide nutrients to the brain, hair and skin. However, do take in moderation.
  • BURN FAT WITH VITAMIN C. Studies show that taking 500mg per day can increase your body’s ability to burn fat by 40%. Vitamin C helps to metabolize fat.
  • STOP TAKING ARTIFICIAL SWEETENERS. They may save you a few calories, but in the long run they lead to weight gain, insulin resistance, and a sluggish metabolism. Artificial sweeteners also contain an ingredient called aspartame, which is a deadly additive, and can leas to many mental disorders and cancers.
  • GET SLEEP. Sleep deprivation causes a sluggish metabolism and weight gain; poor sleep increases ghrelin, a hormone that triggers hunger.
  • MANAGE METABOLISM WITH MAGNESIUM. A study in Diabetes Care has linked magnesium deficiency with obesity and insulin resistance, two conditions that are associated with a sluggish metabolism. Magnesium also enables the body to absorb and utilise calcium, which can in turn facilitate weight loss.
  • EXERCISE EARLY. Morning exercise stimulates your metabolism for the entire day. It also enables you to sleep better at night.
  • USE ACUPUNCTURE. A study in the Journal of Traditional Chinese Medicine suggests that acupuncture can assist both weight loss and weight management. Acupuncture points associted with blood and oxygen circulation can be stimulated to improve digestion; others related to the stomach, adrenals and thyroid regulate metabolism.

Filed under skinny bitch weight loss metabolism tips