Can a Daily Dessert be Part of a Healthy Diet?

Daily Dessert for healthy diets

If you are trying your best to stay well by following a healthy diet, and if you are trying to lose excess weight efficiently, you might be wondering if you can enjoy a daily dessert.
The truth is that, yes, you can have dessert even if you are on a diet, but you need to be careful about how you approach your dessert. Follow the tips below so you can enjoy a sweet treat at the end of your dinner without having to worry about throwing your diet off track.

Focus on Portions
You can certainly have a daily dessert if you focus on the amount of dessert that you are indulging in. this will allow you to satisfy your craving for salt or sugar without undermining your weight loss efforts. A little treat every day that is within the 100 to 200 calorie range won’t do much damage, especially if you are focusing on controlling your portions and eating healthy whole food recipes the rest of the day.

Stay Active
Another way to enjoy your daily dessert without the guilt, even if it ends up being more than 200 calories, is by staying active. Having a fitness routine that keeps you motivated and keeps you active is a great way to burn off your dessert before it can do any harm to your figure or your health. So as long as you are exercising enough and you are not leading a sedentary lifestyle, you can have dessert and really indulge in a variety of flavors every day.

Stick with Healthy Dessert Options
There’s a wide array of healthy dessert recipes out there that you can try, or you can simply have a bit of fruit after dinner if you are hoping to satisfy your sweet tooth. The natural sugars that are found in your favorite fruits will allow you to enjoy something really tasty, but the fruit will also be packed with nutrients, water, and antioxidants that are necessary to maintaining your health.

As you can see, you can certainly have a bit of dessert every day, but the key is to focus on what you are having for dessert, as well as how much of it you are going to indulge in. With the right balance, you won’t have to feel guilty and you can continue losing weight, especially if you are also taking a weight management pill like Phentramin-D.

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What Is the 5:2 Diet?

52 Diet for weight loss

The 5:2 Diet is a weight management eating strategy that requires its followers to stick to 2 days of fasting every week after eating however they want for the remaining 5 days. This concept is an ancient one but it has been reinvented over the centuries until this latest form.

If you are considering a fasting program, then you may want to consider the 5:2 Diet, but it is a very good idea to check with your doctor before you get started as it is not necessarily appropriate for everyone.

Many people consider this to be a kind of part-time diet, as it really only involves altering your eating habits for two days per week. That said, those two days require some serious limitations every week as you will need to cut back to one quarter of your recommended daily caloric intake. For an average man, that means you’ll need to scale it back to a measly 600 calories per day, while the average woman is afforded even less at 500 calories per day.

For many people, that component of the 5:2 Diet can make or break their willingness to keep up with it. For some dieters, the fact that they need to restrict their eating only twice per week instead of every day makes it worthwhile. They’re willing to pour everything they have into those two days in order to be able to feast the rest of the time.

However, for others, the side effects of fasting can be too great and it decreases their willingness to keep it up. Some of those side effects can include hunger pangs, irritability, anxiety, mood swings, headaches, dehydration and sleepiness throughout the day while suffering from insomnia at night.

This diet first became popular in the United Kingdom in August 2012, when the “Eat Fast and Live Longer” episode of Horizon was aired on the BBC. Within it, Michael Mosley, respected journalist and doctor, proclaimed this diet as being “genuinely revolutionary” and followed up by publishing “The Fast Diet” at the start of the next year. Later that year, former BBC journalist, Kate Harrison, published her own version of that diet using the ratio as the title. This rapidly crossed the pond to the United States where the slightly altered version of Mosley’s strategy caught on with considerably greater grip.

That said, many people are also combining that strategy with the use of high quality diet pills like Phentramin-D on the five days that the fasting is not occurring. This way, even when they are not fasting, they are still shrinking their food cravings, boosting their fat burning and increasing their energy levels.

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How to Organize Your Kitchen to Lose More Weight

Organize Your Kitchen to lose weight

If you are trying to lose weight, things can get quite difficult if you have a bowl of your favorite candy on the kitchen counter instead of a bowl of fruits. Losing weight requires more than just eating healthy and exercising: it requires total self-control and self-control can be difficult to achieve if you have numerous triggers around the house. If you spend all your time in the kitchen, these few simple changes can help you lose weight. Here’s how you should organize your kitchen:

Place Healthy Foods at Sight
Instead of placing your unhealthy sugary cereal on the counter, replace it with a bowl of oranges and apples. It is important that you store all kinds of unhealthy food triggers safety inside the cabinet, out of your reach. Studies have shown that women who store their cereals inside their cabinets weigh 20 pounds lesser than women who keep their favorite cereal on the countertop. If you have a bad habit of storing food on the counter because you are too lazy to put it back in its spot inside the cabinet, you need to change your habits at once.

Downsize Your Dinnerware
When you are trying to lose weight, eating large portions of food is not going to help. Luckily, eating off smaller plates can help you stick to the right serving size. Studies have shown that using smaller plates tricks you into feeling full as it makes your portion sizes bigger than they really are. If you have a habit of snacking all day long and cannot stick to small portion sizes, you need to organize your kitchen and get yourself some new dinnerware.

Make Sweets and Unhealthy Snacks Hard To Find
You are most likely to be snacking on chocolate cookies all day long if they are just under your nose. Anything that is unhealthy in your kitchen should be stashed out of sight. This means that all your chocolates, sweets and candies need to be wrapped away in some hidden corner in your kitchen. Another trick is to store all your sweet treats inside an opaque container. This will prevent you from opening the lid every few minutes. The easiest way to avoid snacking on unhealthy treats is to stop storing them at home. Just go ahead and buy yourself a candy bar when you want to eat something sweet rather than buying 20 of them and storing them in your kitchen.

Get Rid of Large Serving Spoons
Studies have shown that using large serving spoons tempts you into eating twice as more than you have planned. If you want to stick to your diet, get smaller serving spoons. This will prevent you from eating bigger portions of your favorite unhealthy foods.

Follow these few simple tips to organize your kitchen and you are sure to lose weight. However, do remember to exercise and get a move on every once in a while as well.

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How to Prepare to Keep the Weight Off This Holiday Season

Keep the Weight Off this holiday

You have managed to lose a few pounds and have successfully abstained from extra calories for an entire week but with the holiday season coming up, you might already be worried about all your hard work going to waste. Luckily, there are a few precautions you can take to keep the weight off this holiday season. Here’s a list of things to do that will make ditching those extra calories a little easier:

Let Everybody Know You Are on a Diet
There’s nothing worse than having a friend chomping on your favorite unhealthy snacks when you are on a diet. There are subtle ways in which you can let your friends and family know you are on a diet. This will cause them to adopt a more considerate attitude while eating in front of you so you do not feel left out. Heck, your friend may even change the menu to make it healthier for your consumption. If you are heading out to a dinner party, bring with you a healthy dish to serve which you know everybody will love. This way, even if the menu is not entirely healthy, there will be something you can eat in bigger portions.

Prepare an Excellent Weight Loss Plan
It’s understandable if you want to go easy on weight loss during the holiday season. If you already know you will be unable to keep yourself from loading your plate with piles of food, you need an excellent weight loss plan. Target the few weeks before and after the holiday season to exercise and abstain from extra calories as much as you can so you can enjoy a few days of relief in the holiday season. Just remember you need to get back to your old routine straight after the holidays.

Sneak In Vegetables
Munching on vegetables is an easy way to protect yourself against obesity. Sneak in some vegetables while making pasta or baking a casserole. Adding vegetables to your plate increases fiber which helps make you feel fuller.

Turn Off the Telly
It has been widely known eating while watching TV is an unhealthy habit as it causes you to overeat. It’s easier to mindlessly snack on sugar loaded food when the television is on.

Sip Before and During Your Meals
Sipping on water before and during your meals has been linked with weight loss and cutting calories. Put down the fork at regular intervals and guzzle down a little water between bites. This gives your brain time to register the fullness, preventing you from overeating and helping you keep the weight off.

Eat On Smaller Plates
Switching to smaller plates confuses your brain into eating smaller portions of food. Eating from smaller plates can cause you to feel fuller with less food, helping you keep the weight off.

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Weight Loss Tricks That Actually Work

Weight Loss Tricks and hacks

Losing weight can be a lot of work. You can work hard on it, but often finding the right tricks that are going to help you lose weight can be tough. Weight loss tricks that really work are the best ways to learn how to lose weight in no time. Here are some of the weight loss tricks that will work for you.

Drink More Water
The first of the weight loss tricks that you can try out is drinking more water. Many times when you think you are hungry, you are actually just thirsty. Even if you are hungry, drinking a bit of water can fill up your stomach so you eat less at each meal. Before each meal and before you dig into a big snack, drink a large cup of water and see how much less you will eat.

Keep Active
Sitting around all day and watching TV is just asking for you to eat more and not lose weight. So what this means is to keep as active as possible. Make sure that you get up and move a few times each hour. You can go on a walk, stand up and do tasks, walk around to go and get your errands done or anything that you can do in order to keep on moving and not sit down for too long.

Try Out Different Exercises
One thing that is difficult for a lot of people with working out is that exercises get too boring and repetitive. The best way to avoid this is to try out some different workouts. You will keep going for longer when the workout is unique and a lot of fun. Plus, when you mix together different cardio, stretching, and even weight training will help to work out different parts of the body while the weight melts off in no time.

Use a Smaller Plate
Eating too much can make it difficult to lose more weight like you would like. Often the issue is because of the size of your plate. There is some research that shows that when a plate is bigger, people are more likely to fill it up and eat all of the food on the plate, causing weight gain. But when you use a smaller plate, you will only fill up that smaller plate and only eat the amount of food on there. This can keep the calories down and help you lose more weight.

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How to Find a Fitness Instructor You’ll Love

Find a Fitness Instructor you will love

It’s important you find yourself a good fitness instructor. A good fitness instructor will not only guide you on how to maintain a healthy lifestyle but they will also keep you motivated at all times. Here’s how you can find yourself the perfect fitness instructor you will love:

Ask Friends and Family
It is a good idea you first ask your friends and family if they happen to know a fitness instructor. This way, you will be able to get a reasonable quote. Send in an email in your friend circle, informing everybody you are looking for a fitness instructor. You can hardly judge somebody’s credibility and professionalism in the first meeting, so make sure you get your friends’ opinions.

Look For a Trainer Who is Easily Accessible
You spend a lot of your time in the gym but your workouts do not end there. A fitness instructor’s job is to teach his clients how to lead healthier lives, whether it’s through exercise or diet. You would want a fitness instructor you can easily call and text in your time of need. While going through potential applicants, make sure you ask them if they will be available through calls and text messages.

Search Online
To find a fitness instructor, you can easily search for one on the internet. If you have an eye on a particular instructor, you can even check out their LinkedIn profile to view their qualifications and experience. There are many groups and communities dedicated to finding good fitness instructors on social media websites. Join these online communities so you can exchange reviews about different people.

Take Your Time
Some people are talented in intimidating others, so do not fall for it. No matter how qualified a person ‘appears’, always do your research and take your time. You are deciding to put your health and wellbeing in the hands of somebody else, so you need to choose wisely. If you want to find somebody that can help you transform your life, you have to be picky. When buying a new shirt, you do not just buy the first one that catches your eye. You survey the entire shop for a better item and compare prices. You need to apply the same logic if you want to find a fitness instructor you will love.

Be Certain About Qualifications
Make sure your fitness instructor is actually qualified to do the job. A good fitness instructor will have certificates from reputable organizations or degrees according to their fitness field. Always be upfront and ask for their qualifications. If you are in doubt, ask around or you can do some background research online. It takes a lot to find a fitness instructor who is worth your money but the results are worth it.

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Weight Loss Obstacles You May Not Have Considered

surprising Weight Loss Obstacles

If you are trying your best to lose weight then you may think that it’s as easy as eating right and exercising. Though those are two important considerations with trying to lose weight, it’s actually about much more than that in the long term. If you want to enjoy healthy and long term weight loss then you want to be sure to think through any of the struggles, challenges, or plateaus that you may encounter along the way. Some of the biggest weight loss obstacles involve things that you have likely never thought of, and it’s time to get prepared and therefore overcome them.

When we set out to lose weight so many of us focus on the things that we think matter, and it may be about much more than that in the long run. Sure you need to eat right and exercise, but you also need to prepare yourself for the many challenges that you may meet along the way. If you go in thinking that you will be free and clear of any challenges, temptations or obstacles, then you are not setting yourself up for long term success. You must consider that you will have bad days and you will suffer from some setbacks or even plateaus, and therefore plan for them so that you stay a step ahead of the game. It is only then that you will be truly successful!

Though the various weight loss obstacles may be different for everyone, the reality of the situation is that there are factors that you can think through in advance. The more dedicated that you are to this now the more successful you will be moving forward.

Cooking for the whole family: You can turn cooking into a very healthy and positive activity, but it can also start out as a true obstacle. If you aren’t careful you may be distracted when you’re cooking and that can interfere with a healthy flow. You may also be cooking certain foods for the kids or cooking in a hurry or out of convenience, and that may factor into your inability to bring a healthy solid meal to the table. The thing to remember is that as you cook for the whole family you want to think of healthy and delicious food that you take the time to prepare that therefore nourishes you rather than acting as a setback or obstacle.

Making grocery shopping a committed effort: You probably never realized the true effort that grocery shopping can be in trying to lose weight, but it can be. If you don’t put in the time to prepare a list, shop for the foods that you truly need, and thus fill your basket with healthy and natural ingredients then this too can end up being one of your biggest weight loss obstacles. It’s vital to your success to prepare your list and stick to it, and to put thought into what healthy foods you will have on hand each week. If you go on an empty stomach or unprepared, then you are truly setting yourself up for failure from the start.

Going out to eat and trying to pick healthy fare: At first you feel dedicated and you have the very best of intentions with dining out. The problem is that when you dine at a favorite restaurant or you go in unprepared, then you can turn this into diet sabotage. Take some time before you go to do your research and familiarize yourself with the menu, and don’t be afraid to ask for things the way that you want them prepared and cooked. If you just leave this up to chance or even if you dine out too much, then it will definitely end up being a long term obstacle for you.

Preparing your meals and snacks and setting yourself up for long term success: You probably think that having healthy foods at home is enough, but that’s only part of the equation. If you don’t take the time to think through and plan each of your meals and snacks, then this will turn into one of the biggest weight loss obstacles. You absolutely need to commit to planning out your meals and snacks, and if you don’t then you may eat whatever you come into contact with and thus undo all of your hard work—preparation pays off big time here and it pays to remember that!

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Take Public Transportation to Lose Weight

public transportation to lose weight

In this day and age, people choose the most convenient means for doing everything, especially regarding their mode of travel. People who have been trying to lose weight without any success are often unmotivated and unhappy, so they do not pay much heed to little factors that greatly contribute to their weight loss. Many people fail to realize that their lethargy may even cause them to pack on some more pounds. Public transportation may seem like a hassle, and tiresome as well, but it can help you lose weight quickly and efficiently.

You might be aware of the fact that your weight loss routine and diet program will bring you success, but changing the way you get to work or school, or anywhere else in town for that matter, can also greatly speed up the process. If you want to speed up the pace of your weight loss routine, consider taking public transportation to lose weight from now on.

Studies have confirmed that men and women who travel to work via public transportation manage to lose up to 10 pounds more than they generally would from their weight loss routines alone. Studies showed that the people who took public transportation to work each day had a 5.5-pound difference from those who drove to work each day. Here are three reasons why you should take public transportation to lose weight:

Walking to Bus Stops or Train Stations

Participating actively each morning was one of the major and most obvious reasons why people who traveled on public transportation managed to lose weight more easily than those who chose to drive to work. Walking to the bus stop or the subway station gave them all the exercise they needed to lose more weight.

Healthier Body Composition

The higher levels of physical activity added to their everyday routines when they traveled via public transportation led to a healthier body composition and lower body weight as compared to the people who chose to drive to work.

The Hassle Is Actually Good

While it is true that taking public transportation to work is nerve-wracking due to the packed trains and buses, and traffic jams one has to dodge in order to get to the bus stops or train stations, it has also been proven to assist greatly in dropping a few extra pounds. The level of stress is not high enough to damage a person’s health.

If your car has been your only method of transportation till now, you should consider opting for public transportation to lose weight at a faster pace, improve your body composition, and maintain a healthy BMI.

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Transform a Boring Salad into a Delicious Treat

Transform a Boring Salad

Salads are healthy and should be consumed regularly. But if you consume salads on a daily basis, you will eventually get bored. If you want your salad to be healthy, you may think that there is not much you can add to it to make it taste better. But if you are vigilant enough, you will be able to spruce up your boring salad by adding healthy ingredients to it. Fortunately, when it comes to adding delicious and healthy ingredients to your salad, you have a lot of options to choose from. Let’s look at how you can turn a boring salad into a delicious treat:

Warm Up the Ingredients

There are certain ingredients you can add to your salad even when they are cool. But if you want to add character to the salad, it is best that you warm up the ingredients. You can add peppers, onions and mushrooms to your salad. If you want a unique taste, be sure to grill these ingredients. You can even sauté them if you are unable to grill. If you decide to sauté the ingredients, only use olive oil.

Add Nuts for Texture

Most salads do not have interesting texture. This is one of the most difficult aspects of enjoying a salad. Adding texture to your salad can be a challenge because there are not many ingredients that can help you achieve a good texture. The best way to add a nice texture to a regular salad is to add nuts. The best thing about using nuts for texture is that you have a wide variety from which to choose. The most popular choices are almonds, cashews, pumpkin seeds, and even walnuts. If you want to add a little flavor along with texture, you can roast the nuts prior to adding them to the salad.

Grilled Meats to Enhance the Taste

One of the best ways to enhance the taste of a boring salad is to add meat to it. There are many ways in which you can cook meat and add it to your salad. You can grill or even bake meat before adding it to the salad. If you have barbecue leftovers, you can add those to your salad. Do keep in mind that when it comes to meat, you do not necessarily have to warm it up. Meat tastes delicious even if it is cold. If you want to make things interesting, you can add salmon to your salad instead of meat. Smoked salmon with a green salad tastes exceptionally good.

Egg for a Creamy Texture

If you want to add a creamy texture to your salad, you should add eggs to it. You can add poached, fried, or even boiled eggs for this purpose. A hint of black pepper along with eggs will give a unique taste to the salad along with the improved texture.

Lemon Juice for a Zingy Flavor

During the summers, a zingy flavor is a must for any salad. You can add lemon juice to your salad for a refreshing taste. The lemon will enhance the flavor of each and every ingredient in the salad. Do keep in mind that lemon juice should not be added if you are adding nuts to the salad.

If you want to turn a boring salad into a delicious treat, be sure to add the abovementioned ingredients.

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Weight Loss Secrets from Around the World

World Weight Loss Secrets

There are quite a few weight-loss secrets that are a part of different cultures from around the world. What you believe to be a cultural quirk of a particular place may in fact be their weight loss secret. Let’s look at some weight loss secrets from around the world:

Spices in the Food

Thai people use an unusual technique for staying slim: they add lots of spices to their food. When you eat spices in your food, you increase your heart rate. This is a type of cardio workout. When your heart rate increases, you automatically burn fat. This is why adding spice to your food is ranked among the most intriguing weight loss secrets from around the world.

Discontinuing the “Upsize”

One of the biggest reasons for obesity is fast food. In the U.S., a significant percentage of the population is reliant on fast food for their nutritional needs. However, fast food is only responsible for packing on pounds as opposed to keeping one healthy. One of the most interesting weight loss secrets from around the world is from Britain. In order to keep their residents healthy, they have discontinued the option of upsizing a meal. This ensures that people only eat a small portion of fast food as opposed to excessive servings.

Rice and Beans on the Side

Brazilians are amongst the fittest people in the world, on the whole. This is due to their secret side dish: rice and beans. This dish is not served as a main course but on the side. This side dish helps Brazilians manage their weight because it contains a hefty quantity of fiber. By simply eating this dish on the side with every meal, you can lower the risk of gaining serious weight by up to 14 percent.

Eat Home-Cooked Meals

People in Poland are also quite slim and healthy. This is mainly because they only spend about 5 percent of their food money on restaurant-cooked food. In fact, Polish people prefer eating home-cooked food. This is why they have healthy bodies and do not gain excessive weight.

Never Skip Breakfast

If you are living in Germany, you may notice the extent to which Germans rely on breakfast to stay fit. This is because if they do not eat breakfast, they are more likely to overeat at lunch. This is one of the most mind-boggling weight loss secrets from around the world.

The Biggest Meal at Midday

In Mexico, they serve spicy food. However, the food is not the reason Mexican people are fit. They are healthy and fit because they consume the biggest meal at midday. There has been speculation as to why this is the case. The truth is that the body’s digestive system is working at full swing at midday. This is why you do not accumulate fat as much if you eat your main meal in the middle of the day.

If you apply these weight loss secrets in your life, you will experience significant weight loss.

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