Tag Archives: lose weight

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

Fewer Americans Are Achieving Weight Loss

People are more excited to lose weight than ever, with rising numbers exercising, drinking more water and eating less. Sad part is, fewer Americans are achieving weight loss.

Fewer Americans Are Achieving Weight Loss
Fewer Americans Are Successful with Weight Loss Photo by Dermatranz

According to a new report, Americans are more overweight than ever despite all this effort.

Between 2015 and 2016, 42% of people tried to lose weight were successful compared to 34% between 1999 and 2000. Also, body mass index (BMI) and weight for the average American increased.

Few Americans are achieving weight loss

“Where weight-loss efforts are increasing, we can expect a decreasing trend of obesity, but it is not decreasing,” said senior researcher Dr. Lu Qi, director of the Tulane University Obesity Research Center in New Orleans.

Each day there seems to be a new weight loss program or diet that claims to help you lose weight with little effort. Americans are steadily trying new ways to lose weight but few seem to ever achieve his or her goals. It may be a possibility that the weight loss strategies followed are not effective like they should be.

Eating less to lose weight

The most popular weight loss strategy is to eat less. Sure, eating less will help you lose weight but it also depends on what reduced calories you are consuming. For example, if you reduce your calorie intake but replace it with fattening foods, you will still gain weight making it pointless.

Our perspective of weight loss matters

Exercising and eating less will not work long-term because your body supervises how much fat is carries, and that is not in our control.

Dr. Mitchell Roslin, chief of obesity surgery at Lenox Hill Hospital in New York City, agreed. He noted that “detailed research clearly shows that eating less and exercising more are not effective for long-term weight loss.”

Since obesity is a disease and our body is programmed to regulate body fat, it is more to weight loss than just exercising and eating healthy.

A true cure for obesity is going to require medications or therapies that help readjust the body’s self-regulation of fat, Kaplan said.

A better approach for weight loss

Traditional methods of weight loss include diet and exercise, but fewer Americans are actually losing weight and maintaining. Our next step may be to try more medical and biological approaches to help Americans lose weight.

SOURCES: Lu Qi, M.D., Ph.D., director, Tulane University Obesity Research Center; Lee Kaplan, M.D., Ph.D., director, Obesity, Metabolism and Nutrition Institute, Massachusetts General Hospital, Boston; Mitchell Roslin, M.D., chief, obesity surgery, Lenox Hill Hospital, New York City;JAMA Network Open, Nov. 13, 2019

Lose Weight Effectively Today

To lose weight effectively there is no way around diet or exercise. Sure there are supplements to help you with weight loss but you still have to put in the work. Today I will share some of the things that I am doing to lose weight and hopefully give you some good instruction as well.

Lose Weight Effectively
Lose Weight Effectively District Hypnosis

Run to lose weight

First, I start my day off with a nice two mile run. I love waking up on a pleasant morning and getting my blood flowing with a quick jog. Running is one of the best cardio exercises when it comes to weight loss so make sure you walk or jog a few times per week if possible.

Lose weight with a healthy diet and weight training

Next, I grab a bite to eat, usually after noon, to refuel my body and get ready for my weight training. I want to build muscle as well so I lift weights about three times per week. Along with exercise, weight training has been shown to help you lose weight and burn calories if you are consistent.

One thing to remember is to add something healthy to your diet. I love chicken so instead of settling for a fast food burger, I will have a chicken salad instead. I try to stay away from red meat and eat more fish and other white meats to stay lean.

Change your mindset

There is nothing more important than having a positive mindset when trying to achieve weight loss or anything else in life. There are days when I really have to push myself to get up and go work out for less than an hour. Bringing a partner creates fun and motivation, so the next time you lose motivation or courage, ask someone to join you.

 The mind is so powerful and if you stay focused on your goal, it will begin to manifest slowly but surely.

To say the least, it does not take much to lose weight effectively. There is no magic pill or formula for weight loss but hard work and consistency is key. Choosing a healthy diet, changing your mindset and running are all great ways to jump-start your weight loss journey today and lose weight effectively.

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

Foods That Burn Fat for Weight Loss

There are foods that burn fat so you can actually go the natural route and ditch the ineffective weight loss supplements for your safety, and there are also treatments as body sculpting from a certified specialist online. You can increase your metabolism and promote weight loss with natural fat burning foods such as fish, green tea, eggs and whey protein.

Foods That Burn Fat
Foods That Burn Fat Photo by Augusta Health

Fish is a great food that burn fat

First, let’s talk about my favorite which is fish. Not only is fish good for you but it is also delicious and has a good source of protein. Fish contain omega 3 fatty acids which help reduce inflammation, heart disease risk and help you lose body fat.

Green tea helps burn fat

Next, green tea can help improve your health by protecting against certain cancers and it has a good source of epigallocatechin gallate (EGCG), an antioxidant that increases fat burning and the loss of belly fat. Instead of drinking soda or Gatorade at work, I will settle for green tea because I feel more energized when I drink it.

Eggs are a great food that burns fat

Another great food that burns fat are eggs. Although egg yolks are said to be avoided because of high cholesterol, they have been actually shown to increase heart health. When I eat eggs in the morning I usually feel fuller so I eat less during the day. One of the great things I like about eggs is the excellent source of protein and calorie burning effects they have during protein digestion.

Whey protein helps build muscle

Finally, whey protein is a good option when it comes to building muscle and burning fat at the same time. One reason why I like whey protein is because it seems to suppress my appetite more effectively than other protein sources. After your workouts it is good to have a quick protein shake because it will help you increase weight loss and burn fat at the same time.

Avoid weight loss supplements

Regardless of what supplement manufacturers advertise, there is no magic pill or formula that will help you burn fat overnight. However, natural foods such as fish, green tea, eggs and whey protein, can help you burn fat.

Source: Spritzler., F “12 Healthy Foods That Help You Burn Fat” www.healthline.com June 12 2017

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Low Carb Diet for Weight Loss

Individuals often seek a low-carb diet for weight loss, inlcuding me, these results with Lucy got me a smaller stomach. The ketogenic diet is very popular because is forces your body into fat-burning mode, or ketosis, be eating very minimal carbs. Eating less than 30 grams of carbs per day is the recommendation for achieving this metabolic rate.

Furthermore, we will discuss what exactly is “low carbs” and how does it help weight loss.

Low Carb Diet for Weight Loss
Low Carb Diet for Weight Loss Photo by Diet Doctor

What are Carbohydrates?

Carbohydrates are the sugars, starches or fibers found in fruits, vegetables, grains and milk products. They contain carbon, hydrogen and oxygen.

What is a low-carb diet?

Low carb simply means you are eating fewer calories than recommended. This term is quite difficult to define because there are many different diets that claim to be low carb. For example, we have the Mediterranean and the Atkins diet that focuses on low carbs.

Cutting back on foods like bread, oatmeal, starchy vegetables and fruit seem to affect quick weight loss. However, these foods are nutritious, so should we avoid them?

How do low carb diets help weight loss?

Carbs get stored in your body as glycogen, which your body uses for energy. Glycogen contains water and your body stores it whenever you eat carbs. About 70 percent of initial weight loss is water, according personal trainers.

Still, low-carb diets are good because they can help you reduce calories by eating more protein and healthy fats to make you feel fuller longer. You will be more likely to eat nutritious foods instead of snacks.

I used to buy snacks all the time at work from the vending machine, but when I started bringing my own fruit, I stopped using it. I also feel less hungry when I eat an apple or banana rather than chips or candy.

What can you eat on a low carb diet for weight loss?

There are no limitations to food when it comes to a low-carb diet. You do not have to leave out food groups or eat lots of fat to be considered low-carbs. Low carb can fall under any diet plan you choose including DASH or Mediterranean.

Are low-carb diets healthy?

A low-carb diet containing lots of fruits, vegetables, healthy fats and protein is normal. Meals focusing on supplements and leaving out food groups are less nutritious.

Eating low-carb foods like leafy greens, nuts and salmon can add twelve years to your life, according to a Harvard study.

Side effects of low-carb diets

Completely restricting your body of carbs can have negative effects because your body needs those macronutrients for energy.

Eliminating your main energy source will have you feeling tired. Also, you may experience mood swings, trouble concentrating and constipation.

The main point on low-carb diets for weight loss

To say the least, the best diet is the one you can stick to. There is no one-fits-all diet but talk to your doctor to see if a low-carb diet helps your weight loss.

Source: Matthews,.M “How to Try a Low Carb Diet for Weight Loss” www.menshealth.com 28 June 28, 2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Weight-Loss Surgery Increases Alcohol Deaths

Weight-loss surgery has it pros and cons, but drug and alcohol deaths can increase, according to a new study.

Gastric Bypass Surgery
Gastric Bypass Surgery Photo by 123rf

To begin with, people who have a gastric bypass procedure done are three times more likely to die of drug or alcohol related death than the general population, according to researchers at the University of Pittsburgh.

Although the reason is not transparent, studies have shown that this procedure changes the way the body reacts to alcohol and drugs, however.

The Effect is Physiological

“The effect is purely physiological, not psychological,” said Dr. John Morton, chief of bariatric and minimally invasive surgery at Yale School of Medicine. “Gastric bypass surgery removes 95% of the stomach. Alcohol receptors exist in the stomach and the liver, so by removing so much of the stomach, people lose the first pass at metabolizing alcohol.”

During this study, 2,500 patients who had weight-loss surgery was follow for seven years. Eighty percent were women and 86% were also white. Ten of the patients died from alcohol or drug abuse during that time. All 10 had gastric bypass surgery, which shortens the intestine and reduces the stomach.

Smaller Stomach Means Weight Loss

However, having a smaller stomach make you feel fuller faster, thus helps you lose weight.

Researchers used a formula called “person years” to compare patient death rates with those in general population. There were about 90 deaths per 100,000 person years compared to 30 per 100,000 in the general population.

Furthermore, I can understand how any weight-loss surgery such as gastric bypass makes substance abuse dangerous. It is because most of the stomach is removed. The stomach helps to absorb such substances like drugs or alcohol so this can cause serious health damage.

Patients Should Be Aware of Weight-Loss Surgery

Finally, doctors should make patients aware of these findings because it would help them make the best decisions when it comes to weight-loss surgery.

Source: Wendy King, Ph.D., associate professor of epidemiology, University of Pittsburgh; John Morton, M.D., vice chair for quality, department of surgery, and division chief of bariatric and minimally invasive surgery, Yale School of Medicine, New Haven, Conn.; June 7, 2019,Surgery for Obesity and Related Diseases, online

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Fastest Fat Burner for Weight Loss

The fastest fat burner is what many individuals search for when trying to lose weight. I am constantly trying to burn fat fast and improve my overall health so I will share the methods I use to achieve my weight loss results. They involve strength training, cardio and small diet changes.

Fastest Fat Burner
Fastest Fat Burner

Strength Training to Burn Fat

Strength training requires you to contract your muscles against resistance. It increases strength and builds muscle mass.

This type of exercise involves lifting weights to gain muscle over time.

Research shows that strength training is great at burning fat fast and has many health benefits.

One study showed that 12 weeks of strength training combined with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.

Lifting weights, doing body-weight exercises or using gym equipment are some ways to get started with strength training.

Cardio for Fat Burning

Cardio is basically any aerobic exercise that trains the heart or lungs. The object is to increase your heart rate and get your blood flowing. Studies have shown that cardio improves muscle mass and helps you lose belly fat, along with waist circumference. My favorite cardio exercise is jogging or running in which I do for about 20 to 30 minutes. I try to do this about three to four times per week and it has helped me out a lot.

Diet

One of the most effective and fastest fat burner is a good diet plan. I lost about five pounds in one week just by eating more salads and fruit versus fast food. My original diet was unhealthy and I started to gain belly fat, if you want to know that was what I did click here. I was unhappy with that so I begin to eat chef salads and watermelon for lunch instead of meats. This has not only help me lose belly fat but also made me feel better mentally and physically. I still eat red meats and fried foods occasionally but those small diet changes have really improved my health because I stayed dedicated to the changes.

To say the least, the fastest fat burner is not a magic pill or formula. Instead, the fastest way to burn fat is regular cardio, diet changes and strength training. Finding a diet plan and exercise routine that works for you is the best way to burn fat fast and lose weight.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Exercises to Lose Belly Fat Without the Gym

To lose belly fat and get a flat stomach there are some simple exercises you do can without the gym. You have a goal to lose those love handles but starting a membership may be inconvenient for you. I will share some great exercises you can do at home to reduce belly fat and get a flatter midsection this Summer. You now have the potential to burn your body fat just like the professionals. No more ineffective amateur formulas, trust instant knockout, it’s time for real results.

Lose Belly Fat
Exercises to Lose Belly Fat

Jumping Burpee

  • Bend at the knees then put your hands on the ground
  • Kick your feet behind you so that you end up in a straight arm plank
  • Pull your feet back toward your chest, quickly stand up reaching your hands toward the ceiling and clap
  • Lower yourself back into the starting position and repeat. Do 3 sets of 15 reps each.

Burpees help get your blood flowing and your heart pumping immediately. Burpees also give you a full body workout including your arms, chest abs and glutes.

Bicycle Crunches to Lose Belly Fat

  • Lie down on your back so that your shins are parallel to the ground
  • Raise your chest up and lift your shoulders off the mat
  • Keep your hands behind your head with your elbows out
  • Move your bent leg right towards your chest and simultaneously straight toward your left leg so that it is parallel to the floor
  • While doing that, move your left shoulder toward your right knee. Do 3 sets of the 10-20 reps.

This exercise works the side of your stomach and hips where those love handles are.

Russian Twist

  • Sit down on the mat with your legs together and your knees slightly bent
  • Lean your upper body back and hold your legs off the ground
  • Bend your arms over your chest or hold them out in front of you
  • Slowly twist your torso and arms to the left side, hold for 3 seconds the turn to initial position
  • Repeat movement on the other side. Do 3 sets of 10-12 reps.

If you use a medicine ball or a dumbbell for weight, you will burn more calories and lose weight faster.

Reverse Crunches

  • Lie down on the ground, lift your legs in the air and bend your knees at a 90-degree angle
  • Keep your abdominal muscles tight and place your hands on the floor right next to your hips.
  • Engage your lower abs to pull your knees towards your chest
  • Raise up your hips so that your lower back and buttocks come about 2 inches off the ground
  • Pause for about two seconds and slowly lower yourself back to the starting position
  • Do 3 sets of 10-15 reps

This ab exercise works the front abdominals but especially the lower abs.

If you really want to lose belly fat and get a flat stomach do these exercises about 4 to 5 times a week. Combine these ab workouts with aerobic exercises such and swimming or jogging to really burn calories and jumpstart the fat-burning process.

Leeman Taylor
B.S. Criminal Justice