Foods That Make You Feel Full Longer

If you want to lose weight in a healthy manner, you should start by eating fibre rich foods along with lots of protein. This way you can easily reduce your calorie intake without reducing your food intake. Foods high in protein and fibre have lesser calories and you can eat lots of food without getting fat. At the same time, avoid only eating protein bars or shakes; eating real food helps make you feel fuller for a longer time.

The following are a few foods that help in making you feel fuller for longer so you do not have to eat a lot of food:

Pistachios
All nuts are healthy as they consist of good fatty acids, essential vitamins and antioxidants. But pistachios are considered the healthiest of them all as they have the lowest fat content and consist of very few calories. Apart from that, they are very healthy for your cardiovascular system because the fats in pistachios are monounsaturated and polyunsaturated fats, which help reduce the risk of heart diseases.

Non-Starchy Vegetables
There is no such thing as zero calorie food. Vegetables like carrots, cucumber, zucchini, broccoli, cabbage and celery contain calories, even if it is a minuscule number and a large portion of water and fibre. Foods that are rich in fibre also help you feel fuller for a longer time. This is the main reason the best slimming treatment consists of eating lots of non-starchy vegetables.   

Cheese
Another type of food that helps you lose weight in a healthy manner is dairy products. They consist of healthy nutrients like probiotics. Some dairy products make you hungrier while cheese helps you remain fuller for a longer time. Calcium in cheese helps you lose weight as it helps in producing more muscle mass. It also helps in boosting and maintaining your metabolism, hence burning calories efficiently. Most of the diet plans from the best weight loss programs in singapore will include cheese.

Raspberries
If you have a sweet tooth and often find yourself binging on foods like brownies and ice-cream, try switching to raspberries. They are rich in fibre and consist of only 60 calories. Moreover, you can also make smoothies or add them in your salad. Raspberries are a great source of vitamin C and antioxidants that help in getting rid of cancer-causing radicals.  

Greek Yogurt
Another healthy snack that you should add to your diet is Greek yogurt. It is a great source of protein. Compared to plain yogurt, it has double the amount of protein. Apart from that, a single bowl can provide you with 20% of your daily requirement of calcium. To make Greek yogurt more exciting, you can always add in a few fruits, nuts or whole grain cereal. This way you can eat food that is low in sugar and high in fibre. If you are not a fan of Greek yogurt you can always eat 2% yogurt as it is creamier but without the additional calories as full-fat yoghurt.

These are some of the foods that keep you full and satisfied for a long time as they are rich in fibre. This is the main reason there are fixtures of diet plans from any weight loss program in Singapore.

4 Key Things to Note When Entering a Weight Loss Program

We all want to lose weight for different reasons at some point in our lives: your wedding day, after giving birth or to simply improve your appearance. Losing weight will automatically relieve you of some burdens, whether you are doing it for personal reasons or health purposes. Besides improving your self-esteem and confidence levels, losing a few pounds is highly likely to reduce your risk of getting Type 2 diabetes, cancer, high blood pressure, sleep apnea, osteoarthritis and other weight-related illnesses.

Weight watchers will often use different weight loss programs to lose weight, ranging from dieting to exercising and using slimming pills. You will have to experiment with different things before you find the right one that works for your body. Here are some other considerations for your weight loss journey.

Extreme Cardio Won’t Help You Burn Excess Fat
Cardio exercises are quintessential when losing weight but you should always do them in moderation. Additionally, using the same routine repeatedly will end up backfiring on you since the body will end up adapting to this specific exercise. Similarly, excessive aerobic exercises demand a lot of energy, and this will always lead to overeating to replace the lost energy. It is, therefore, important that you combine both strength training exercise with short high-intensity cardio to build muscles that your body uses to burn fat.

Your Diet is Significant
A balanced diet is essential in every weight loss program you intend to follow and stay healthy at the same time.  All the food you eat and drink contain calories, stored in your body as fat and contribute significantly to your weight gain. Your body requires approximately 1200 calories each day to generate energy and maintain its regular metabolism rate. Therefore, you should be keen on your diet to ensure that you are eating just what your body requires without going to the extremes.

Some food has more calories than others. For example, foods high in sugar and fat contain more calories than whole grains. Therefore, you must be willing to forego a frequent intake of fast food and replace them with vegetables and whole grains for you to lose weight successfully.

Your Lifestyle Determines your Success in Weight Loss
Anyone living a sedentary lifestyle is more likely to gain a lot more weight than an active person. Also, your eating habits contribute significantly to your weight loss or gain. For example, fast foods are the biggest catalyst for weight gain. Others lifestyle trends that would help in your weight loss journey include getting enough sleep, drinking a lot of water, meditation and avoiding stressful situations.

Shortcuts Will Cost You a Great Deal
Losing weight takes time and patience. However, not everyone wants to go through the slow progress of losing half a pound a week over several months. You may be compelled to take the shorter route, that does not involve intensive exercise and a strict diet, but this will only lead to relapses into your old habits after a few weeks. You could end up destroying all your good work.

Losing weight is easy but maintaining that weight is not a walk in the park. The process requires determination, discipline, and extra effort to achieve the goals you have set. You must be willing to experiment with various weight loss programs before you can get one that will work for you throughout your journey. Remember that what worked for your friend may not give you the results that you want, so you must be willing to try different options to find and persevere through the best weight loss programs in singapore.

How to Motivate Yourself When You Are Trying to Lose Weight

Losing weight involves changing your diet, adhering to a strict exercise routine, and resisting the temptation to eat high-calorie food. While following this routine is essential for a person determined to lose a significant amount of weight, it is sometimes challenging to keep yourself motivated for a long time especially if you do not seem to be making any progress in your weight loss treatment. Lack of motivation will automatically delay your plans to shed off the extra weight and in worst cases cause some weight gain if not checked in time.  Luckily, motivation is something you can work towards improving using the following ways.

Define your Reasons for Losing Weight

Most people will jump into a weight loss program without defining proper reasons for embarking on the journey. Everyone has their reasons for losing weight, but you have to point them out and write them down before starting your routine. Some of the reasons include fitting in your favourite dinner dress, reducing your risk of getting high blood pressure, or looking your best for an upcoming event. Taking a quick look at them on a daily basis will keep you motivated for a very long time.

Develop a Plan

Every activity requires proper planning for it to succeed, and losing weight is no exempt. Therefore, you should develop clear-cut goals of what you intend to achieve and how you will achieve. This includes both long-term and short-term goals. For example, you can consider losing at least 2 pounds per week and eventually 10% of your body fat percentage in three months. Your exercise routine should also fit your lifestyle to ensure you stick to it for a long time without giving up.

Reward yourself after Reaching a Milestone

Positive reinforcement is a perfect way of keeping your attitude high for a very long time. You can choose to take a bubble bath every time you lose two pounds or go to the movies after achieving your monthly targets. Taking pride in your achievements and celebrating them is not only going to raise your spirits, but it will keep the fire burning for a very long time.

Visualizing how you would Look after Weight Loss

Take a short mind trip and try to imagine yourself wearing that dinner dress that you have been eyeing for long. Creating a hypothetical situation of the person you would like to become will automatically help you align your behaviour according to the perfect image in your mind. It will also keep you motivated towards achieving your weight loss goals. However, you should avoid comparing yourself to others at all costs if you want to make significant weight changes.

Motivation to achieve and a positive attitude towards the weight loss is all you need to attain your goals. Weight loss is a personal journey that involves a lot of effort and discipline. Some people will fall out of the way at some point, but it is easy to stay on track by following all tips above. Remember everyone’s body is unique and what works for another person may not work for you, so you should find a weight loss program that suit you best.

5 Ways to Lose Weight and Reduce Your Body Fat Percentage

Did you know that a high body fat percentage could be putting you at risk of getting chronic diseases like high blood pressure and diabetes type 2? An average body fat percentage stands at 22-33 percent and 11-22 percent for women and men respectively. Anything above this is considered unhealthy for your body, and you should work towards losing it in all ways possible. Weight loss treatment is a gradual journey that requires incorporating different methods for good results. Therefore, we are going to discuss five ideas that will help you lose weight and reduce body fat percentage.

High-Intensity Work Out and Strength Training.
Losing your body fat involves a series of cardio and strength training exercises. Cardio training is essential to burning calories while strength training builds muscles responsible for metabolism. Different cardio exercises such as cycling, running, skipping rope or rock climbing for at least 30 minutes 2-3 times per week will help you lose the excess body fat. You can combine this with strength training exercises such as lunges, squats, lateral raises, and hamstring curls to ensure you are building muscles while at the same time losing fat.

Eat a Balanced Diet
You should aim at consuming approximately 1200 calories per day to prevent malnutrition and losing lean muscle mass. Your diet should consist of proteins, low-carb vegetables, and a fat source. High proteins such as meats, eggs, seafood will help build and repair body tissues and increase your satiety levels. This means you are less likely to snack on high-calorie content food that would increase the amount of fat in the body within days. Low carb food also contains a high level of vitamins, fibre, and minerals responsible for the proper functioning of the body. You also require whole grains and fats such as Omega 3 fatty acids, avocado and olive oil for the energy production.

Keep Track Of Your Diet
Intake of processed foods, sugary, and refined carbs such as ice cream, candies, and potato chips is hurting your weight loss efforts. Therefore, you should consider substituting them with fruits, whole grains that have a lower calorie content and do not take longer to digest. Tracking your daily calorie intake protects you from consuming more calories than you can burn in a day hence minimising the amount of stored fat in the body.

Get Adequate Sleep
Being awake for extended hours increases your chances of overeating and gaining more weight. Additionally, the body is wired to retain more fat to keep up with the increased demand to run various actions for an extended period.  Therefore, you should allow yourself plenty of sleep for at least 8 hours every day to help the body repair the cells spent throughout the day and build new muscles.

Drink a lot of Water
Hydrating with water instead of sweetened juices, alcohol, or soda will save you a few calories that your body stores as fat. Additionally, the brain interprets thirst and hunger signals as one, so you should consider taking a glass of water first before bringing on a full packet of snacks. It is also advisable to take a glass of water at least 30 minutes before a meal to minimise the chances of overeating and increasing the metabolism rate in the body.

High body fat percentage does not only lower your life expectancy, but it can cause other cognitive issues such as poor decision-making and low self-esteem. Burning excess fat in your body involves different weight loss treatment methods, which you should be ready to incorporate into your lifestyle for a successful weight loss program in singapore. Remember that weight loss is not only about adding cosmetic value, but it also lowers your risk of getting diseases such as diabetes, hypertension, and other heart-related conditions.