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20 Best Foods For Weight Loss In 2020

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There are countless weight loss programs available out there. In fact, the internet is flooded with so much content about which one really lives up to its claim. There are also countless testimonials saying most diet plans actually leave them unsatisfied and hungry most of the time. 

The good thing is, not all diet plans work the same way. For example, a low-carb diet will get you the results you want but don’t have similar effects. Additionally, it is most likely the easiest to stick to. 

We are what we eat. That being said, our body composition is directly related to our diet. So if you’re like me who wants to lead a happy, healthy life, here are 20 of the best-known foods to get rid of those excess body fats – quick and easy. Green-Leafy Veggies. Leafy greens are low in calories and carbohydrates, making them the best food choices for weight loss. Leafy vegetables like spinach, kale, swiss chards, collards, among others, are considered very nutritious with all sorts of vitamins, minerals, and antioxidants. 

Whole Eggs

Recent studies showed that whole eggs don’t have negative effects on the body like rising cholesterol in the blood or cause heart attacks. Since they are making a positive comeback, whole eggs are actually one of the best foods for weight loss. They are high in protein, they contain healthy fats, making you feel full with very little calories. 

Cruciferous Vegetables

Don’t get bothered by the term. They are a vegetable group that includes cauliflower, cabbage, brussels sprouts, broccoli, etc. These plants are high in protein, fiber, and low-energy-density properties make them one of the best foods for losing weight.     

Chicken Breast and Lean Meats

Raw Meat With Green Leaf on White Ceramic Plate

Let’s face it. Meat has largely been criticized for almost every health problem known to man. Although such claims might be true to processed meats, unprocessed organic meats can benefit the body. Unless, of course, done in moderation. 

Potatoes

Boiled potatoes contain properties that make them one of the best foods for weight loss. They come with a variety of nutrients, most of them what our bodies need. 

Beans and Legumes

Kidney beans, black beans, lentils, etc. are among the best beans and legumes to eat for weight loss. These foods are high in protein, resistant starch, and fiber which promotes satiety. 

Tuna

Tuna is classified as a lean fish that translates to low-fat content. In fact, it’s a high-protein food but low-calorie food. In a word, tuna is becoming more popular among bodybuilders and fitness models. That being said, if you want the full benefit of high protein tuna in a can, we recommend choosing the tuna canned in water. 

Salmon

Salmon can be a very satisfying food to eat, and it can keep you full for a couple of hours. Moreover, salmon contains high-quality protein, healthy fats, and other important nutrients. Seafood is our major source of iodine which is necessary for the proper function of the thyroid gland. This gland is responsible for ensuring optimum metabolic function.    

Soups

Soup on White Ceramic Soup Bowl

Meals considered low energy density is a great choice for people who are on a low-calorie diet. This specific type of food contains vegetables, fruits with a lot of water. Because of this, adding water to your meal will make you an instant low energy density meal. Likewise, some studies found out that eating the same food except that water was added to make it into a soup can result in a feeling of satiation, thereby eating fewer calories. 

Avocadoes

Avocados are a pack-full of healthy fats. In fact, this fruit contains a high amount of monounsaturated oleic acid, a healthy fat present in olive oil. Similarly, it also contains a lot of water, making it less energy-dense. Aside from their beneficial fats, it also contains important nutrients such as potassium and fiber.

Apple Cider Vinegar

This is getting popular for salad dressings and health enthusiasts. You can even mix it with water and drink it instantly. There are actually some known studies that apple cider vinegar is good for people trying to lose weight. An interesting study conducted on obese individuals showed that taking 15-30 ml of vinegar daily for 12 weeks caused a significant weight loss of 3.7 pounds. They also found lower sugar levels after meals. 

Cottage cheese

Cottage cheese is a great choice for weight loss because it contains mostly protein with very little fat and carbohydrate. Cottage cheese, therefore, is a good source of protein with fewer calories. 

Nuts

Nuts are fundamentally a good snack. But the best part is it has a high amount of protein, healthy fats, and fiber. According to studies, nuts can help improve your metabolic health, which results in weight loss. Interestingly, people who ate nuts are healthier and leaner. However, you want to eat moderately since nuts are actually high in calories.

Whole grains

Brown Nut Lot

While they have received a bad reputation in the past, whole grains are naturally healthy except, of course, the bad ones. The good ones are gluten-free because they are loaded with fiber and protein. This includes brown rice, quinoa, and oats. Oats, for example, contain beta-glucans that are responsible for optimum metabolic health and increase satiety. 

Fruits

Health experts would not argue that fruits are the healthiest foods in the world. According to most population research, people eating fruits and vegetables are healthier than those who don’t. So, how do fruits match up when it comes to losing weight. First, fruits belong to the low-density food, high in fiber, and rich in beneficial vitamins and minerals. 

Chili

Chilis are actually a great food to consider for weight loss. They contain capsaicin, a substance that reduces a person’s appetite and promotes faster burning of fat. In fact, this substance is present in commercial weight-loss food supplements sold in the market.

Chia Seeds

Chia seeds are without a doubt a superfood. Notably, it contains 12 grams of carbohydrate per ounce, but there’s no need to worry; 11 grams is actually fiber. Not only that, but it is also an excellent source of omega-3 fatty acids; it’s rich in antioxidants, calcium, and iron. The omega-3 fatty acid is responsible for increasing HDL, otherwise known as Good Cholesterol, to prevent stroke and heart attack.   

Coconut Oil

Coconut Oil is rich in Medium Chain Triglyceride, a fatty acid capable of boosting satiety while promoting faster burning of calories. Other studies even saw that coconut oil could help reduce belly fat. Moreover, coconut oil is high in calories, so adding them to your diet is not recommended, but replacing your cooking oil with it is. 

Grapefruit

Close-up Photo of Grapefruits, Fig, and Limes

This fruit deserves to be on this list. That’s because of a study involving 91 obese individuals who were given half of a grapefruit before meals have lost 3.5 pounds in just 12 weeks.

Yogurt

It is considered one of the best dairy. They contain probiotic bacteria that help in improving your gut’s function. Your gut needs to be in optimum health to protect your body from swelling and leptin resistance. This is important because leptin is the hormone responsible for obesity. However, I would like to suggest using full-fat sugar because this type of yogurt is linked to lessening obesity and type-2 diabetes. Low-fat yogurt, on the other hand, contains a lot of sugar.     

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Diet & Fitness

6 Secrets of Asian Diet That You Should Try

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Vegetables and Noodles in Plates on Table

According to the Centers for Disease Control and Prevention (CDC), the prevalence of obesity in the United States was 42.4%, and that was back in 2017~2018. That’s a very concerning piece of statistic because obesity has been linked to numerous health problems. 

There are several factors to blame for the prevalence of obesity today, but one of the main reasons is the diet followed by most people. To put it simply, people are not eating healthy.

One possible solution to the obesity problem is for people to explore the Asian diet.

Secrets of the Asian Diet

Obesity is not that prevalent in Asia.  In places like Japan, people tend to live very long lives. It has something to do with the diet that people follow. If you want to reap the benefits of the Asian diet for your health then here are some of its secrets that you should be aware of.

Secret # 1: Use Smaller Bowls and Plates

Don’t use large plates and bowls when you are eating. Asians mostly use smaller serving vessels for their meals, which translates to smaller portions and fewer calories. Finish what’s in your first bowl, then stop and decide if you really want to eat more.

Secret # 2: Use Less Oil

One of the reasons why the western diet is so unhealthy is because it relies too much on frying foods. While it is okay to eat fried foods from time to time, eating them on a daily basis can be a problem. The Asian diet does not rely too much on fried foods, and you should seriously consider that for your diet.

Secret # 3: Don’t Eat Until You Are Full

Unrecognizable woman eating delicious takeaway Asian dishes

This is a very good practice that originated from China which can prevent you from overeating. According to this concept, you should stop eating once you feel that you are 80% full.  There is some scientific truth behind this concept because the brain does not recognize right away that your stomach is already full, which is why people have a tendency to overeat.

Secret # 4: Cook Your Vegetables

Asians rarely eat raw vegetables. There are two reasons for that. The first reason is safety. Raw vegetables may have contaminants that can make you sick. Cooking them removes that possibility. Also, cooked vegetables are easier to digest than raw ones. Eating raw vegetables can slow down the metabolism of the body, which can lead to weight gain.

Secret # 5: Eat Lots of Grain

Asians love eating rice, wheat, and other types of grain.  But they don’t just eat rice; they also have a wide variety of rice that they include in their diet. Each variety has its own nutritional value and you can really benefit from eating as many varieties as you can.

Secret # 6: Go for Less Meat

The western diet emphasizes meat, and while that has its benefits, too much of that can be a bad thing too. Follow the Asian diet that emphasizes grains and vegetables.

This does not mean that you only have to cook or eat Asian dishes. The idea is to follow the healthy ideas connected with the Asian diet.

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Diet & Fitness

6 Effective Eye-Hand Coordination Exercises

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Leadership and Juggling – the Unlikely Lessons

Eye-hand coordination is the ability to do things that require the use of the eyes and hand at the same time. It’s a very important aspect of fitness and health, and yet it’s not emphasized and even forgotten by some fitness experts.

Good eye-hand coordination can be useful with almost all physical activities. Like other aspects of your body, you can develop your eye-hand coordination. There are certain exercises that you can do which can help improve it.

Exercise # 1: Balloon Tossing

You will need a partner to do this exercise. You just have to inflate a balloon, and then using hands and other body parts, you need to toss it back and forth like it’s a ball. Sounds so simple and easy to do, right? 

You’ll have to give this exercise a try to find out how difficult it is. The slow-moving balloon is not an easy target.

Exercise # 2: Juggling

Juggling isn’t just for clowns at birthday parties. It’s an excellent way of developing your eye-hand coordination too. It’s not as difficult as jugglers may want you to believe. With constant practice, you can become an expert juggler, but it does take a great deal of practice. But your aim is not to become a performer; you want to develop your eye-hand coordination.

Exercise # 3: Ball Tossing

For this exercise, you will also need to have a partner. It is better if you will be using a smaller ball for this exercise. All you need to do is toss the ball back and forth between you and your partner. You can vary the speed and the angles of your throw.

To make things more difficult, you can try throwing the ball from different positions. You can try throwing it while you are kneeling.

Exercise # 4: Using the Jump Rope

Black Skip Rope

Jump rope drills are part of the workout for boxers and other martial artists. Jump rope drills are excellent for conditioning. What you may not realize is that it is an excellent eye-hand coordination exercise. Once you have progressed beyond jumping with your two feet, you can use variations like crisscrossing and hops.

Exercise # 5: Darts

Playing with darts and other forms of target practice can be a great way to develop coordination between your hands and your eyes. Throwing darts and managing to hit the targets can be difficult and yet the movement required is actually quite simple. 

Just be warned, it can be addicting to practice hitting a target once you get started.

Exercise # 6: Dribbling

If you dribble a ball often, then this might seem so easy and simple for you. But if you are not used to it, then it can be difficult. Try dribbling a smaller ball like a tennis ball to make it even more challenging. Dribble the ball as you walk back and forth inside a room.

Keep on doing these exercises and you should notice a difference soon with your eye-hand coordination. But do not get stuck with these exercises. You should develop the rest of your body as well. Excellent eye-hand coordination will be useless. 

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Diet & Fitness

6 Best Exercises To Do At Home

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Woman in Black Tank Top and Blue Shorts Sitting on Black Area Rug

The lockdowns caused by the pandemic have made so many changes. Things that you took for granted in the past are now impossible to accomplish.

Among the things that were affected by the pandemic is the way that people work out. Many gyms were closed down. Some people became fearful of going out to jog. Many were forced to do their exercises at home.

If you are still figuring out your home workout routine, then worry no more. Here are six of the best exercises that you can do at home:

Home Exercise 1: Jumping Jacks

Jumping is the perfect home cardio exercise. Not only does it target the whole body, but it’s also very simple, and you don’t need any special equipment to do it. It can help to make your heart stronger and build your muscles at the same time. 

Home Exercise 2: Plank

Plank is another simple exercise that does not require a lot of space to do. You can do it in your bedroom if you have to. It can work on your shoulder, your arms and also help to build your abdominal muscles. To do this, you just have to move in a push-up position and have your elbows bent at a right angle. Keep your weight on your forearms and hold the position for as long as you can.

Home Exercise 3: Cross Crunches

Want to give your abs a real workout, then cross crunches should be included in your routine. To do it, you need to place your body as if you are going to do sit-ups. Now try to touch your right knee with your left, left elbow and then straighten the left leg. Go to the original position and then repeat with the other side.

Home Exercise 4: Squats

Group of Women Doing Exercise Inside The Building

Squats should be included in any workout plan.  Start with standing your back straight and your feet shoulder-width apart. Bend your knees and make sure that they will stay in line with your feet. 

Home Exercise 5: Push-Ups

This one should not be missing from any list of exercises that can be done at home.  It is great for strengthening the muscles on your arms and your chest. You should try to increase the number of push-ups that you can.

Home Exercise 6: High Knees

This exercise can give your inner thighs and your hip a good workout. Stand straight and keep your feet should-width apart. Raise your right knee as high as you can. Repeat it with the other knee and then continue doing it while increasing the pace. Keep your arms in the same position as if you are running.

Those are just six of the exercises that you can do at home. They are all very easy to perform. So you don’t need all the specialized gym equipment. You can start doing them now if you want. 

Just remember, don’t overdo it when you are working out. You need to exercise, but you have to do it in moderation. Too much exercise is just as bad as none of it.

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