Tag Archives: fat loss

Banana Peels May Help You Lose Weight

Bananas are one of my favorite fruits to eat and I make sure to add them to my diet plan when I try to lose weight. They have a good source of potassium and fiber to suppress your appetite when you are hungry. Now, a nutritionist is finding that banana peels may help you lose weight.

Banana Peels May Help You Lose Weight
Banana Peels May Help You Lose Weight

“Specifically, you will increase your overall fiber content by at least 10 percent as a lot of dietary fiber can be found in the skin of the banana,” Australian nutritionist Susie Burrell wrote in a blog sponsored by Australian Bananas. “You will get almost 20 percent more vitamin B6 and almost 20 percent more vitamin C and you will boost both your potassium and magnesium intake.

So basically, if you are brave enough to eat the skins of a banana, you could possibly increase your chances your weight loss. The question is, how can you prepare the peels to make is pleasing to eat?

How should we eat banana peels for weight loss?

Susie suggests that we cook the skin of the banana to soften it, then we can use the skin to blend with smoothies or add to recipes. I do love smoothies, so I can see myself adding the skins to my protein shakes before workouts.

Does color matter?

Also, the color of the bananas makes a nutritional difference as well. For example, yellow bananas have a good source of antioxidants to fight cancer while green bananas contain tryptophan (good for quality of sleep).

More research is needed

 Keep in mind that even though banana peels are edible and have do nutritional value, research to back up Susie’s weight loss claims is insufficient.

“There is no published research on this, so we don’t know for certain how eating them may impact weight loss,” Health’s contributing nutrition editor, Cynthia Sass, RD, explains. While theoretically nutrients like fiber, prebiotics, and antioxidants may help with weight loss, because the studies are lacking, there is no established form (green versus ripe), specific amount/dose, prep method, or frequency (daily, weekly, etc.) tied to a specific amount of weight lost over a given time frame. “I don’t think it’s absolutely necessary to try to incorporate them into your diet,” she says.

Banana peels may help you lose weight

To say the least, there are other foods that are high in fiber such as whole grains, nuts and oatmeal if banana peels are not your thing. But if you do choose banana peels, make sure they are USDA certified and washed thoroughly. If you are able to get the fiber you need out of them, then yes, banana peels may help you lose weight.

Source: Groth, L. “Can Eating Banana Peels Help You Lose Weight?” www.health.com December 2, 2019.

Mediterranean Diet for Weight Loss

The Mediterranean diet for weight loss has been associated with fast weight loss, lower risk of chronic disease, and lower inflammation. Today we will discuss is the Mediterranean diet for weight loss and will it really help you lose weight long-term.

Mediterranean Diet for Weight Loss
Mediterranean Diet for Weight Loss Photo by heart.org

What is the Mediterranean Diet?

Unlike other diets, the Mediterranean diet focuses on specific food groups rather than counting calories. Fruits, veggies, healthy fats and whole grains are all key foods of the Mediterranean diet.

Also, unhealthy foods such as processed foods, red meat and sweets are restricted.

Exercise is a key component of the Mediterranean diet

While making changes to your diet, getting regular physical activity is another important part of the Mediterranean diet. Running, walking or lifting weights are just a few of the healthy physical activities I do each week.

Other than the plant-based whole foods included in the Mediterranean diet for weight loss, seafood, poultry and red wine can be consumed in moderation as well.

Benefits of the Mediterranean diet

A recent review of 5 studies discovered that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, resulting in up to 22 pounds of weight loss over 12 months (Source).

Similarly, a large study in over 32,000 people found that long-term adherence to the Mediterranean diet was related to a decreased risk of gaining weight and belly fat over 5 years (Source).

Other studies have also shown the Mediterranean diet to reduce inflammation, increase heart health and protect against type 2 diabetes.

Downside of the Mediterranean diet for weight loss

The Mediterranean diet allows moderate amounts of alcohol, which may not be suitable for everyone. In addition, some people may find it hard to follow, and it may be costlier than other diets.

The main point

The Mediterranean diet is a healthy eating pattern that is derived from traditional diets of those in countries like Spain, France, Greece and Italy.

The diet promotes nutritious foods like fruits, veggies, healthy fats, and whole grains while restricting processed ingredients and added sweeteners.

Following a healthy Mediterranean diet can not only help achieve weight loss but also increase heart health, lower risk of type 2 diabetes and reduce inflammation.

Source: Link, R. “Mediterranean Diet Review: Does It Work for Weight Loss? www.healthline.com November 26 2019

Keto Diet for Weight Loss

The keto, or ketogenic diet for weight loss is a high-fat, low-carb diet that has become very popular in the weight loss world.

Keto diet for weight loss
Keto diet for weight loss Photo by Health Cleveland Clinic

This type of diet has been shown to help many adults lose weight effectively and maintain weight loss but will it work for you?

Today, we will discuss what the keto diet is and how it may help you lose weight and keep it off.

Potential to promote weight loss

The traditional keto diet only allows you to intake between 5 and 10 percent carbs which is very low. This, however, forces your body enter a process called ketosis, in which fat is used instead of carbs as fuel. Ketones are then formed in the liver.

The fat intake is usually higher so that is what makes up for the lower carb intake. Protein intake is average which means about 100 grams for a 2,000 calorie diet.

May suppress appetite

One of the best benefits related to the keto diet that helps weight loss is its ability to reduce hunger. The ketogenic diet has been found to lower levels of ghrelin, a main hunger hormone. Eating lesser calories per day will eventually result in some type of weight loss.

Can help you lose water weight

Since carbs hold water and the keto diet involves a very low carb intake, weight loss is immediate when the stored carbs are released. I would suggest to drink plenty of water, just to be sure you do not get dehydrated.

May increase calories burned

In one small study that involved 17 obese men, the ketogenic diet was linked to a small increase in the amount of calories burned. However, unlike a traditional weight loss diet, there was not an increase in body fat loss.

Consistency of the keto diet

One major downfall of the keto diet is the ability to be consistent long-term with it. Some people may find it hard to get used to the strict diet including the low carb intake. The best diet for weight loss is always one that you can stick to.

Another thing to remember about the ketogenic diet is that there is not a lot information on the actual health effects of following this diet.

Keto diet for weight loss

The keto diet is a low carb, high fat diet that has been found to help aid weight loss.

Although the specific weight loss functions that are related to this way of eating are still in question, water weight loss, reduced hunger and caloric restriction seem to cause the weight loss.

Before you dive in, consider the lack of research, potential side effects and cons as well, if you ever think about trying the keto diet for weight loss.

Source: Preiato, D. “Does the Ketogenic Diet Work for Weight Loss? www.healthline.com November 12 2019

How to Burn Fat Fast at Home

How to burn fat fast at home is something everyone should know if you are trying to lose weight and do not have much time. Going to the gym is not for everyone but there are other ways you can burn fat fast while still enjoying the convenience at home.

How to Burn Fat Fast at Home
How to Burn Fat Fast at Home

Strength training to burn fat fast at home

The first thing you can do to burn fat fast is strength training with free weights. You can find a set of dumbbells at your local thrift store at very reasonable prices. Start with 5 to 10 pound dumbbells until you get comfortable and do curls or bench presses to work the largest muscle groups. Strength training is great for burning those extra calories fast.

Change your eating habits

Next, you will need to make small changes to your eating habits to burn fat fast. Remove snacks and add more fruits and vegetables to your fridge. Veggies are full of fiber and other nutrients that are very beneficial to your fat loss diet plan. Fiber makes you feel less hungry which will decrease your calorie intake and help with weigh loss.

Dancing to burn fat

Another great way to burn fat fast is to dance at home. If you like music and love to dance, this is a great way to burn fat while you are doing chores or other activities around the house. Dancing may not be extreme cardio but it is a good physical activity that will get your body moving while having fun at the same time.

Drink more water

Drinking more water is also a great way to burn fat but a lot of people do not like to drink water including myself. A method I used that got me back drinking water was starting out the flavored water. This made me more inclined to drinking water and now I tend to drink it more often. Water is not only good for hydration but it improves your eating quantity, digestion and kidney function.

As you can see, knowing how to burn fat fast at home is not that hard if you understand a few weight loss tricks. Strength training, eating healthy and dancing are some of the best methods to burn fat fast and still be at home. If you are new to weight loss or even tried it before, these simple steps will help you burn fat fast and become a better you. God bless.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Fastest Way to Lose Fat in a Week

Fastest way to lose fat in a week involves two major keys, diet and exercise. There is no other way to lose weight fast other than changing your eating habits and including physical activity in your daily routine.

Fastest Way to Lose Fat in a Week
Fastest Way to Lose Fat in a Week

Less Carbs, More Protein

First, we should eat lesser carbs and more lean proteins. Research shows that low-carb diets are very effective when it comes to weight loss and improve health. A decrease in carbs can reduce bloating and water weight. On the other hand, eating protein can boost your metabolism and suppress your appetite to help you burn calories as well.

Avoid Processed Foods

When trying to burn fat fast, following a diet plan based on whole foods is helpful. Whole grains keep you feeling fuller longer and help you reduce your calorie intake throughout the day. Avoiding processed and junk foods is a must because they don’t have any nutritional value. Lean means and low-carb vegetables can be very satisfying even though they are low in calories. I like to eat salads with turkey meat and I add watermelon on the side to feel full.

Exercise is Fundamental

Next, exercise is key if you want to burn fat fast and look good at the same time. Weight lifting can have a similar effect on weight loss as aerobic exercise. It can also help you maintain or add muscle mass and strength. High-intensity Interval Training (HIIT) is a very effective training method.

HIIT can boost metabolism and fat-burning hormones to help you lose weight fast and you do not have to exercise this way for long. Short sprints are a great way to get starting with your high-intensity workouts because they get the blood flowing and the heart pumping.

Intermittent Fasting

If you really want to lose fat in a week, try intermittent fasting. This is when you reduce your eating to a short window of time. The most popular one is the 16-hour fast with and 8-hour feeding window. This one was difficult for me because I was used to eating every few hours but I tried it and it does work if you can change your mindset. Out of all the strategies I used to lose fat fast, the fasting helped me get results faster because I was not eating as much.

To say the least, you will not lose “pure” body fat loss with these strategies. However, these are great methods to kick start your weight loss journey and the fastest way to lose fat in week. Find a weight loss plan that is easy to follow if you want to lose weight and keep it off. God bless.

Leeman Taylor

Female Fat Loss Diet Plan

Female fat loss diet plans can be very simple and there is no specific diet plan that you need to follow. The best option is to find a fat loss diet plan that you can stick to and start out gradually until it becomes second nature.

Female Fat Loss Diet
Female Fat Loss Diet

Make Small Changes to Your Diet

To begin with, a new diet plan can be difficult at first if you are not used to eating healthy but with a change in your mindset you can do it. I started out making small changes to my diet until I got comfortable then I found a diet plan that was easy for me to do on a regular basis. However, my first step was adding more fruits and vegetables to my diet plan.

I used to eat fast food almost every day until I realized how bad it was for my health and how much money I wasted. Fast food does not have any nutrition at all and it is very expensive. As soon as you order that food you are hungry again a few hours later. This is because you only feel full for the moment. Even the so called “healthy” menu could not help me lose weight.

Treat Yourself

My current diet plan consists of eating salads and fruits three to four times per week. Then I eat what I want on the remaining days. I do this to treat myself because I don’t want to get overwhelmed by the whole fat loss diet plan. Not only does eating healthy like this helps increase my weight loss, it also makes me feel great about myself each day.

The main changes that I focus on in my fat loss diet plan is eating whole grains, fruits, vegetables and lean meats like chicken or fish. Do not get me wrong, I will still eat a hamburger or ribs every now and then if I am craving it. I still eat cake and ice cream too when I am in the mood. The only difference between now and then is that I do not go overboard with eating unhealthy. I found a diet plan that was easy for me so I can stay dedicated to it.

Find What Works for You

To say the least, if you are trying to lose weight, do not focus on trying to find the perfect female fat loss diet plan. Instead try different diet plans until you find one that you like and it is easy to follow. Change your mindset and start your female fat loss journey as soon as possible. God bless.

Leeman Taylor

Does Walking Help Weight Loss?

Walking is by far the easiest and most popular way to lose weight. The question is that does it really help you shed pounds if you do it on a daily basis. Today I will share some ways on how walking helps weight loss.

Walking to Lose Weight
Walking to Lose Weight Photo by Prevention

Make Walking a Daily Habit

To begin with, starting off your day with a simple walk around the block or track is a great way to really get going. This simple exercise will increase your heart rate and get your blood flowing which will prepare you to take on the day. Not only are you improving your physical health but you are clearing your mind to remove out all the stress as well.

Push It to the Limit When Walking

Next, once you get into a good routine of taking your routine walk, step it up a notch to power walking and increase your steps gradually. For instance, you make walk 5,000 steps per day this week but next week you will increase it to 7,500 steps. This minor progress will slowly increase your chances of losing more weight and get you prepared for more intense cardio workouts. Challenge yourself each week to do a little more and watch the compound effect work in your favor.

Bring a Partner to Walk With

I understand that walking alone can get lonely and boring but if you bring someone with you, it will be much enjoyable. Therefore, instead of having a phone conversation with your friend, ask them to join you in a quick walk to catch up on things. You may even end up doing more exercise than expected because you are having fun and not really thinking about it. There is nothing like two or more individuals achieving his or her weight loss goals at the same time.

Stay Consistent

Most importantly, the key to successful weight loss is be consistent and find a routine that you can follow. There is no one-fits-all weight loss program so you have to find what works best for you. If you are overweight and new to weight loss, then walking is probably the best place to start. There is no such thing as overnight success but if you are dedicated to losing weight, then walking may be your best option to start weight loss.

Leeman Taylor

Eating Healthy to Lose Weight

Eating healthy is no doubt one of the most important factors to weight loss. You only lose weight when you burn more calories than you consume. Apart from exercising, eating healthy to lose weight can be very challenging if you do not have patience and discipline.

Eating Healthy to Lose Weight
Eating Healthy to Lose Weight Photo by Medical News Today

When I first tried to lose weight I used to think that if I work out hard enough every day and spend hours in the gym I would lose weight. Watching the weight-loss infomercials made me think that muscle gain and fat loss was easy but I was in for a huge shock. I tried a new workout routine for several weeks but I got frustrated when I did not see any results.

Eating Healthy to Lose Weight Takes Patience

It took some time but I finally realized that although I was working out hard, I did not make the proper changes to my diet so the weight stayed the same. I stepped on the scaled each morning but I did not lose any pounds. I came up with a simple diet plan that I could follow and that is when I started to see changes.

First, I added more fruits and vegetables to my diet and slowed down on the fast food. I would eat salads and watermelon about three times per week then stop eating late at night. I was not always a fan of eating healthy but adding those small salads and portions of fruit to my diet plan really got me started.

The fried foods and red meat I was eating were not healthy for my body at all. Don’t get me wrong, I still eat hamburgers and beef from time to time so I did not go cold turkey! I basically just slowed down on the unhealthy foods and added more nutritious foods to make it easy for me.

Smart, Consistent Habits

I had to be patient with myself and make smart, consistent habits that gradually increased over time. There is absolutely no such thing as a magic pill that will help you lose weight overnight by doing nothing. Those small changes to my diet helped me lose a few pound per week consistently for a few months.

After several weeks of my fat loss plan I hit a plateau and the weight loss slowed down. Switching up my diet and exercise routine got me back on track though and now I am where I want to be.

Make Small Diet Changes

The main thing is to start with small healthy diet choices and gradually work your way up. If you just go cold turkey it will be difficult to stay committed and you might even gain more weight than you started with. I found a simple plan that I could follow and that was adding more fruits and vegetables to my diet plan.

Consistency is Key to Eating Healthy to Lose Weight

The main thing to remember is that hard work and consistency is the key to weight loss.

Leeman Taylor

Boxing to Lose Weight

Boxing is not only my favorite sport but when it comes to weight loss, no other exercise can match it. Boxing offers an intense cardio workout, engages the entire body and it is fun. We will discuss how boxing can help you lose weight and increase your self-defense at the same time.

Boxing to Lose Weight
Boxing to Lose Weight Photo by LiveHealthy

Cardio is Nonstop

First, boxing is superior when it comes to weight loss because the cardio is nonstop. Whether you are jump roping, running or hitting the heavy bag your body is steadily in motion which burns calories. You ever wonder why most boxers are so fit? The diet and exercise routine that boxers go through is phenomenal when it comes to weight loss. Many studies have proven that boxing offers the best cardio when you are trying to lose weight.

Boxing Engages Entire Body

Next, boxing is the best for weight loss because it engages the entire body. Whenever you are sparring or simply hitting the uppercut bags, you are using all your muscles from head to toe. Moving around and punching involves using your arms, shoulders, chest and legs. That is why it does not take long to get a good workout from boxing. After an hour your entire body is already tired and filled with sweat. When I was training it took me less than thirty minutes to be full of sweat and feel like I just ran a marathon.

Boxing to Lose Weight is Fun

Last but not least, boxing is really a fun sport. I understand that the sport is competitive and you may shed blood from time to time but you can really have fun too. Learning new skills and increasing your self-defense is always helpful and it makes your body feel good at the end of the day. My training sessions were always serious when preparing for fights but we also played around a lot too. Seeing who can throw the most punches and hit the speed bag the longest were things we did to test our skills. The most important thing was that we stayed in shape and we had no problem making weight when it came to fight. Boxing will always be my favorite sport and my go to hobby when it comes to weight loss.

If you are struggling to lose weight and have not tried boxing, I think it is worth it. You get the benefits of increasing your self-defense, an intense cardio workout and have fun at the same time. There are not many other hobbies that offer these fat loss benefits like boxing and if you give it a shot, I know you will like it because you will feel good and lose weight.

Leeman Taylor

Weight Loss Plateau Solutions

When trying to lose weight hitting plateaus can be quite upsetting and depressing. You have done all you can to reach your weight loss goals but end up coming to a dead end. You are not alone and today I will discuss a weight loss plateau solutions if you ever run into a dead end, first of all, you need to read more about the MGB Surgery Webinar, this will help you understand that there are many more other ways to lose weight.

Weight Loss Plateau Solutions
Weight Loss Plateau Solutions Photo by Healthline

Be Patient

The first step we should consider is patience. I understand that we want instant results and try our best to work hard at reaching our goals fast. The truth is that success does not happen overnight. We have to stay consistent with daily habits of diet and exercise until we gain momentum. After a few weeks of smart, consistent habits, we will begin to notice results. Take your time and keep working at it.

Make Minor Changes

The next step is to make minor changes to your weight loss routine. When I first started out I was doing great for a few months then all of the a sudden I stopped seeing any real results. I became discouraged and wondered what was I doing wrong. The problem was that I was doing the same routine each week and not changing up anything. I believe my body got used to it and my workouts didn’t provide shock any more. When I made minor changes to my diet and exercise plan I began to see minor results again so the small adjustments really made a difference.

Social Support for Weight Loss Plateau

The final step to avoiding a weight loss plateau is social support and accountability. It can be very boring when working out alone so I try to take a friend with me to make it fun and we can hold each other accountable. We push each other to go that extra mile and it really improves our overall results. My results increase drastically when I have someone to motivate me and keep me on track.

If you are eager to achieve your weight loss goal and you run into a plateau, do not get discouraged. This happens to all of us but with a few minor steps you can get back on track. If you find yourself at a dead end remember to be patient, make minor adjustments and bring a partner. This will help you increase your weight loss success and improve your overall chances of losing weight.

Leeman Taylor