WEIGHT LOSS BLOG

Women’s Health – Must Haves For Fast Weight Loss

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Women’s Health – Must Haves For Fast Weight Loss

If you’re looking to lose weight and have tried everything it’s actually important and helpful to know which foods that burn fat and aid in weight loss! No need to starve yourself or go on a strict diet, although counting calories does help! But there are certain foods that burn fat and they will be helpful to you when trying to lose weight. Below are some of the best Weight Loss Tips and Eatables you should be chowing down in order to maintain or get started on weight loss!

  • Speed up the Breakdown of Fat

Here are two great foods that burn fat and they are salmon and tuna! These particular fish are loaded with proteins and fatty acids, two of the essentials our body needs to speed up the breakdown of fat! Try getting 1-2 servings in at least 3 times a week, and have some veggies on the side for a whole meal.

  • Vitamin B12

Eggs are one of my favorite foods, and it was only recently that I learned how amazing they are in burning fat and aiding in weight loss! Chock full of vitamin B12, eggs will break down body fat faster than you can blink! Well, maybe not that fast, but they do their job and do it effectively. Aim for 3-4 servings per week.

  • A Healthy Way To Boost Your Weight Loss, Energy Level and Bodily Functions

We all know that fresh fruits and veggies are healthy for us, but how many of us actually eat them? Opening a can or a frozen bag is easier than washing, peeling, storing, and prepping fresh produce. However, the benefits are entirely worth it! If you get 3-5 servings of fresh fruits and veggies per day, you will notice an over-all difference in your weight loss, hair and skin appearance, as well as your energy levels and bodily functions!

  • Enhance Your Metabolism

Raw cacao is a fabulous weight loss aid. Raw cacao powder or nibs are nothing more than raw chocolate at its finest. Raw cacao is a great energy aid and contains the crucial minerals zinc, iron and magnesium, which all enhance your metabolism, aid in metabolizing carbohydrates, and these nutrients give you energy. Raw cacao is also great for halting your appetite and you only need an ounce a day to make a difference. This is your free chance to eat chocolate, so take it ladies!

  • Detoxify Your Body

Kale is a true superfood and not just because it’s green! Kale is one of the best leafy greens you can eat to burn fat because it contains rich amounts of chlorophyll, magnesium and iron. Kale also contains more protein per ounce than steak! Chlorophyll is the pigment that gives kale its green hue, and detoxifies the body, helping to wash out wastes that can cause fat storage. It also curbs cravings. If you think you don’t like kale, try massaging it with your hands with a teeny bit of melted coconut oil, some nutritional yeast and a dash of Himilayan sea salt and black pepper. This dish tastes absolutely amazing and creamy, and helps you burn fat as a bonus!

  • Omega 3 Fatty Acids

Hemp seeds are one of my favorite foods and they are great to burn fat fast! Hemp seeds are wonderful for your metabolism because they are a complete source of protein. They are also high in Omega 3 fatty acids which aid in fat burning, depression prevention, and they increase your metabolism and energy production. Sprinkle these sweet and nutty little raw seeds on a salad, some yogurt, some oatmeal or your smoothie and burn fat the tasty way!

  • Chia Seeds

Chia seeds are one of my favorite filling foods. Just three tablespoon soaked in a little almond milk gels up into this delicious pudding like texture. I like to add a little stevia and cinnamon to my chia pudding and it takes away all those nasty cravings. Chia seeds swell up in your stomach, yet most of their calories come from healthy fats, and their carbohydrates come completely from fiber. This means they don’t just enhance your metabolism, but they also aid in removing toxins from your body. Soak 3 tbsp. chia seeds with ½ cup almond milk or coconut milk. Add a teeny bit of sweetener of your choice such as stevia, and a little cinnamon or even cocoa powder and mix it up. Then, just let it soak overnight! You can also add chia seeds to smoothies, salads, or basically any dish you want.

  • Must Have For Weight Loss

Cinnamon is a powerful little spice that packs a punch. Full of health benefits, cinnamon is something every woman who is trying to lose weight should have in her pantry! Just ¼ teaspoon of cinnamon helps metabolize sugars 20 times faster than before! Cinnamon also lowers your body’s blood sugar level overall.

  • Brazil Nuts

Brazil nuts are rich in the nutrient selenium, which helps your body use carbohdyrates for energy instead of fat storage. Selenium is an important mineral that also helps to curb your appetite. Just one single Brazil nut has over 100% of your daily selenium requirements, so pop one before your next workout and consider yourself good to go!

  • Soy Protein

Here is a food item that some of us don’t have a taste for, but it will aid you greatly in your weight-loss journey. Tofu is an excellent source of soy protein, so it burns fat quickly and in large amounts. It’s a great pick for vegetarians, or if you just want to mix it up a bit!

  • Burn Twice The Amount Of Calories

If you have a mouth for spicy foods, try having a cayenne pepper or two! These little peppers are helpful in weight loss because they burn twice the amount of calories that other peppers do, and the effect lasts for hours. If you don’t like cayenne, you can try jalapeno or some other spicy peppers for great results.

  • Fiber-Rich Foods

We all need a little fiber in our diet, and if you’re trying to lose weight that’s no exception! Fiber-rich foods help your body to flush out and cleanse the bloodstream, as well as get rid of junk your body has been holding back. Whole grains are a good source of fiber, so try to get 4-5 servings a week.

Did you know your body actually NEEDS some fats? There are only a few good fats, one of them being monounsaturated fats. Extra virgin olive oil is packed with these fats, so to keep your diet balanced, and aid in burning body fat, add a few teaspoons of EVOO to your diet each week!
Coconut is a great food to eat if you’re looking to drop weight. Coconut is rich in MCT fats, which are special fats that aid in liver function, where your fat burning starts. Your liver is responsible for triggering fat burn, but it can’t do so if it is filled with toxins we encounter everyday. Coconut’s antiviral properties help enhance your liver health to aid in detoxification. The fats in coconut are used immediately for enzyme production and metabolism, making it great to consume if you workout. Coconut oil is best to cook with, and shredded unsweetened coconut is great to add to yogurt, oatmeal or homemade energy bars. Go with 2 tbsp. per day for the best amount.

Lemons are my favorite addition to any food, or rather lemon juice, that is. Lemon juice is the best way to alkalize your body in literally two seconds with just a squeeze of lemon juice. It is rich in Vitamin C, which automatically aids in fat burning, and it detoxifies the liver, where fat burning starts. Lemon also increases the efficiency of your digestion, which can help if you’re feeling slugglsh, which may stall weight loss too.

Something that is vital to remember as you are trying to lose weight is how important it is to remain healthy about your eating habits. Losing weight is always encouraging, but don’t take desperate measures. Feed your body healthy, fat-burning foods and be nutritious! 

7 Exercises To Sculpt Your Buns To Perfection

7 Exercises To Sculpt Your Buns To Perfection

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Stability ball reverse extension

Tighten and tone your butt and a few other assets with these multi-muscle moves.

Your butt’s not the only part of your backside you should work. Strengthen the erector spinae, the muscles of the back, with this move for better posture—which means instant flatter belly.

How to do it: Lie face-down on a stability ball with hands and toes on the floor, hands below shoulders, and lower torso on top of the ball. Keeping legs pressed together and core engaged, slowly lift up legs until they are parallel with torso. (Avoid lifting legs higher than body, which will cause arching in lower back.) With control, lower legs to starting position. Do 15 to 20 reps.

 

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Glute bridge with skull crusher

This caboose-booster promotes healthier hip joints by stretching the hip flexors and strengthening the glutes, while at the same time challenging your core and tightening your triceps.

How to do it: Lie face-up with knees bent and feet flat on the floor about 12 inches away from hips, holding dumbbells. Extend arms, keeping wrists aligned with shoulders. With core engaged and spine in a neutral position, slowly tuck pelvis under, pushing into heels and lifting glutes and lower back off of the floor until hips are completely open at the top without arching back. Lower hips to hover just above the floor and bend elbows, drawing hands beside each ear. Extend arms and press up hips again. Continue, never letting hips touch the floor, for 12 to 15 reps.

 

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Donkey kick

Also known as quadruped bent-knee hip extension (and you thought “donkey kick” was odd), this tush-toner elicits a higher degree of muscle activation in both the gluteus maximus and gluteus minimums than many other commonly performed butt exercises, according to University of Wisconsin-La Crosse researchers. It also asks more of your hamstrings so you look even better from behind in mini-skirts, short shorts and swimsuits (we know the struggle—these are the best bikini bottoms for your body type).

How to do it: Get on all fours with knees below hips and wrists below shoulders. Keeping core engaged, hips and shoulders square to the floor, right leg bent and right foot flexed, slowly lift right leg until thigh is parallel with the floor. Lower to starting position. Do 12 to 15 reps, then switch legs to complete set.

 

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Single-leg deadlift with single-arm row

This single-leg variation of one of the best lower-body strengthening exercises—the deadlift—also provides the back-sculpting (back fat is pesky—try these moves, too!) benefits of the single-arm row.

How to do it: Stand with feet together holding a dumbbell in left hand. Keeping core engaged, hinge forward at hips, lifting left foot off of the floor and extending leg behind you. Balancing on right leg, continue to bend forward and lower the dumbbell toward the floor, keeping hips and shoulders squared. Perform a single-arm row, drawing left elbow straight back until the dumbbell is in line with chest. Extend left arm and slowly stand up, returning to starting position. Do 12 to 15 reps, then switch sides to complete set.

 

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Squat and squeeze

You won’t miss a single lower-body muscle when you blend a squat to hit your glutes, hamstrings and quads, with a calf raise and sponge ball squeeze to target your calves and inner thighs.

How to do it: Stand with feet hip-width apart, toes pointed forward and a small sponge ball placed between thighs. Keeping core engaged and spine neutral, hinge at hips, lowering down into a squat while applying gentle pressure to the ball. Slowly extend legs, rising up onto balls of feet, lifting heels for a calf raise, squeezing the ball at the top of the movement. Do 12 to 15 reps.

 

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Single-arm SandBell swing

It’s hard to think of exercises that truly sculpt your entire body, but this one fits the bill and also improves grip strength and boosts aerobic capacity, all while torching some serious calories—as much as nearly 20 calories per minute, according to an American Council on Exercise study.

How to do it: Stand with feet hip-width apart holding a SandBell or kettlebell in right hand with an overhand grip. Hinge at hips, drawing the SandBell back between legs, then thrust hips forward, generating power from lower body to raise the SandBell to shoulder height. Once at shoulder height, release the SandBell momentarily mid-air, switching hands so the SandBell is now in left hand. Continue, alternating hands for 20 reps.

 

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Dumbbell step-up

This step-up will perk up your butt, tone your thighs and give you strong shoulders to sexily top off strapless dresses.

How to do it: Stand facing a bench or step, holding dumbbells just above shoulders, palms facing in. Place right foot on the bench and push off left foot until both feet are on top of the bench. With elbows at about 11 o’clock and 1 o’clock, extend arms. Slowly lower dumbbells back to shoulders, then step right foot back onto the floor, followed by left foot. Repeat, starting with left foot. Continue, alternating feet for 16 to 20 reps.