Weight Loss Tips in Urdu for Women In Hindi Pics Photos Images : Weight Loss Programs Weight Loss Tips in Urdu for Women In Hindi Pics Photos Images

Thursday 26 February 2015

Weight Loss Programs Weight Loss Tips in Urdu for Women In Hindi Pics Photos Images

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Exercise 3-4 Times Per Week
Dumbbells

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting.
If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week
Overweight Man Eating Cake

You can take one day “off” per week where you eat more carbs.
Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (17, 18).

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

Try incorporating the following foods into your diet for weight loss:

Grapefruit
Oatmeal
Apples
Eggs
Ginger
Nuts
Leafy greens
Potatoes
Dark chocolate
Spicy foods

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Melanie Haiken

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I report the latest in health, nutrition, wellness and healthy travel.

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7 Foods That Fight High Cholesterol

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Indulge in too many French fries, steaks, and pulled pork sandwiches and your doctor’s likely to shake her head over your next cholesterol test results. But what you eat can do the opposite, too, flushing the unhealthy fats from your bloodstream and prompting your doctor to ask you for your secret.

Any gain in fighting cholesterol is important. According to the latest statistics from the Centers for Disease Control, more than one third of all American adults have high cholesterol and metabolic syndrome – a constellation of risk factors that also includes high blood pressure, high triglycerides, insulin resistance, and belly fat and significantly increases their chances of developing heart disease.

In general, what works is no surprise: plenty of vegetables, whole grains, olive oil, and lean protein – aka the Mediterranean diet, which research shows can lower or even reverse the signs of metabolic syndrome. But there are some simpler steps you can take, incorporating specific fat-binding foods into your diet that help your body

According to the latest nutrition research from Harvard University School of Public Health, as well as specific individual studies, incorporating these 7 foods into your daily diet can help you significantly lower your cholesterol.

Hummus from The Nile restaurant, Chicago.

Hummus from The Nile restaurant, Chicago. (Photo credit: Wikipedia)

1. Beans. One of the richest sources of soluble fiber, beans are the new nutritional darlings in the anti-cholesterol fight. Soluble fiber binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. A study published earlier this year in the Canadian Medical Association Journal found that one serving daily of pulses (beans and legumes) was associated with a 5 percent drop in readings of LDL (so-called “bad” cholesterol). And beans are a meal-planning godsend because there are so many varieties. Think beyond burritos and chili; you can toss kidney beans in a salad, add white beans to stew, or spread bean dip on toast or crackers. And don’t forget garbanzo beans, also called chickpeas; Eat a falafel for lunch, or dip your chips (if you must eat chips) in hummus. Beans are also great hunger-fighers, and hence weight-loss aids, because they take a long time to digest, leaving you feeling full longer.

2. Unsaturated fats. It sounds backwards – how can adding fats to your diet help your body rid itself of fats? But we’re talking specifically about monounsaturated fats (olive oil, canola oil) and polyunsaturated fats (flaxseed, corn, soy and sunflower seed oil) which, according to the latest info from the American Heart Association, directly lower LDL cholesterol and boost “good” cholesterol, HDL. Use these oils to replace saturated fats like butter and lard, and they do double duty as cholesterol-lowering aids.

Weight Loss Programs Weight Loss Tips in Urdu for Women In Hindi Pics Photos Images