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How Intermittent Fasting Could Help You With Weight Loss of 20 Pounds

Weight Loss of 20 Pounds or More

When you are facing weight loss of 20 pounds or more, you may be wondering whether the current intermittent fasting trend is right for you. Will it really help you to burn through unwanted body fat more efficiently than more traditional techniques? Are there drawbacks you should know about or cautions of which you should be aware?

How Does Intermittent Fasting Work for Weight Loss of 20 Pounds?

The body of evidence to support the use of intermittent fasting in an effort for weight loss of 20 pounds or more is growing.  There are potential health benefits to this type of practice as well, if you believe some of the preliminary research.

What do you have to do to benefit from intermittent fasting?  This differs from one strategy to the next. Intermittent fasting isn’t a specific diet as much as it is a concept around which many different diets have been formed. Overall, the idea is that you will need to restrict all your meals and snacking to a specific span of time each day.

Types of Intermittent Fasting

There are many different types of intermittent fasting for weight loss of 20 pounds or more.  While some strategies restrict eating time to a maximum 10-hour window per day, others allow you to eat on only certain days of the week.  This can make it difficult to know where to start. 

Typically, the best place to begin is with your doctor. The reason is that even the mildest form of this dieting style can be inappropriate for certain people.  Various common medical conditions can make intermittent fasting uncomfortable, ineffective or even dangerous.  Therefore, knowing if it is appropriate for you is always a great first step.  From there, your doctor can likely help to guide you toward one or several types that may be helpful to you, assuming this style is acceptable for your health needs.

The two most common types of intermittent fasting for weight loss of 20 pounds are a 16 hour fasting window (in which there is an 8 hour window for eating), and an 18 hour fasting window (which gives you 6 hours in which to eat). Research published in the Cell Metabolism journal showed that there is no need to take things to any more extreme levels than an 18 hour daily fast. While stricter fasting can come with a greater risk of unwanted side effects such as hunger, mood swings and periods of weakness or faintness, there was no difference recorded between an 18 hour fasting window and a 20 hour fasting window in the research.



How to Lose Weight Without Even Trying

Lose Weight Without Even Trying

If you have ever considered giving up your current dieting efforts and hoping instead to lose weight without even trying, then you are not alone. This is a common occurrence and, in fact, an approach worth considering.

Are Your Current Efforts Simply Not Working?

This isn’t to say that you shouldn’t be mindful of your lifestyle decisions and adopting healthy habits, but it does mean that you should perhaps abandon your current diet regimen – at least for a while.

If you feel as though you have tried everything and still aren’t getting the results you want, then maybe it’s time to switch things up. Though you may feel frustrated, there are excellent ways to lose weight without going to extremes. Being healthy is always the first priority!

Is it Really Possible to Lose Weight Without Even Trying?

If you want to lose weight without even trying, then know that this strategy boils down to a return to basics. You aren’t counting calories; you aren’t depriving yourself; you aren’t writing down everything you eat; and you aren’t going to any extremes.

In essence, you aren’t thinking about every move you make and thereby cutting yourself short. So many diets out there are focused only on how to lose the weight quickly and in the short term. If you just focus on eating right and taking care of yourself with proper rest and exercise, your weight loss is bound to go a lot further. This should come as a great relief to many people!

A Healthy Lifestyle Is What Matters

If you have ever wanted to lose weight without even trying, then you should give it a try, but be smart about your approach. Sure, you want to be healthy, but don’t want to go to extremes. Therefore, focus on foods you enjoy that are also good for you.

This isn’t diet food but, rather, whole food. Don’t avoid fat but, instead, eat the right type of fat. Ultimately, you shouldn’t go crazy and eat thoughtlessly, but you can take a moderate, healthy, long-term approach to weight loss. This is what will benefit you most.

Be Mindful to Lose Weight Without Even Trying

Of course, just because you’re eating nutritious food, it doesn’t mean that you’ll automatically lose weight without even trying.  Healthy, nutrient-packed foods contain calories just as junk food does.  The key at this point is to make the habit of being mindful of what you eat. Yes, that does count as “trying,” at first.

However, most people will agree that practicing mindfulness involves far less unwanted effort than counting calories.  This practice means that you remain actively aware of the present moment and what you’re experiencing within it.  It sounds obvious, but it’s not as common for most of us as we might think.

At any given moment, many of us are looking at screens for distraction or entertainment, are thinking ahead to the future, remembering the past, planning a day, trying to solve a problem, rushing to get to a place, or filling our minds with all sorts of other thoughts that have nothing to do with the here and now.

Naturally, that’s quite all right. There’s nothing wrong with planning, problem solving, and enjoying entertainment. The issue is that it’s just as important to be mindful and experience things in the present – a key strategy for losing weight without even trying – but many of us are out of the habit. Aside from extreme circumstances such as when we’re in pain, most of us aren’t paying much attention to our body signals, and how we’re feeling in the present moment.

How Does This Impact Diet and Exercise?

By introducing mindfulness back into our lives, it can make certain otherwise mundane or tedious tasks feel like they’re just happening automatically.  It’s in this way that you can start to lose weight without even trying.

After all, if you turn off the screens, sit down to your meal with some calming ambient music and pay attention to what you’re consuming, it will completely change your mealtime.  If you’re paying attention to the look of your food, carefully cutting a portion of your food to eat, smelling it, tasting it and experiencing its textures, you’ll discover that your body and mind are going through a great deal all at once just from having each bite of food.

All this is missed when you’re watching a show and shoveling large bites of food into your mouth at once. By being mindful, you’ll slow down your eating pace and will enjoy the meal more.  This gives your body time to send signals to your brain, so you’ll feel when you’re satisfied by the amount of food you’ve had. This mindfulness will allow you to stop eating when that feeling of satisfaction kicks in, instead of eating everything on your plate simply because that’s what you’ve been served. By making a habit out of this, it will indeed feel as though you’re losing weight without even trying.

Final Thoughts

Though it might sound too good to be true, you could very well lose weight without even trying. This sounds surprising, but it’s simply about getting back to basics. Learning to eat the right things and maintain a healthy lifestyle can help you with weight loss in the proper way. It’s no longer about dieting, counting calories, or depriving yourself, as those methods seldom work. This is about eating right and being healthy; and if you just make that your focus, then the weight will come off in the end. This is how to enjoy better health and even enjoy weight loss—the way it was intended.



5 Best Foods to Eat If You Are Trying to Lose Weight

best foods to lose weight

Losing weight is not always that easy, at least not for some people. Often, exercise is not enough for a person to see the results he or she desires. Eating healthy foods even fails to get the job done at times. Luckily, the hard work has been done for you; and now, nutritionists are naming specific foods that help you to lose weight and maintain your overall wellbeing.

Choose These Great Foods to Lose Weight

As you’re trying to decide which foods to choose to lose weight, there are many different options to consider.  It would be impossible to name all the different items that could be added to this type of list as there are so many fruits, vegetables, lean proteins, whole grains, beans and legumes, healthy fats and other options that all present their own benefits to your body.

Overall, your goal is certainly to balance your nutrition, achieve a good ratio of macronutrients and keep your caloric intake within an appropriate healthy range.  That said, when you’re looking for inspiration for your next meal or snack, the last thing you want to be considering is your carb to protein to fat ratio.  You want a suggestion for foods to lose weight and that will taste great and satisfy your hunger.

For that purpose, here are five awesome ideas that you can choose or that can inspire you, so you’ll have a great snack or meal the next time you’re hungry.  Just remember that the fresher you can make these, the better.  The more they are processed, the less they will be foods to help you lose weight.

1. Have Heavenly Hummus

This delicious dish made from chickpeas comes in all sorts of tasty flavors and can actually help you to burn off excess fat. Hummus is very high in iron, which gives you a much-needed energy boost. Add a few veggies to your spread and enjoy a light meal that fills you up and satisfies your body’s nutritional requirements.

2. Spice It Up with Salsa

Spicy foods contain capsaicin, which helps you lose weight. Salsa is a tasty option for hot food lovers who want to shed unwanted pounds. It can be added to nearly any dish to help burn off excess fat, one bite at a time. This healthy, vegetable-packed snack choice can render your waist size smaller before you know it.

3. Egg It On

Eating egg whites only may be good for certain things, but the yolks contain essential proteins that ultimately help you to lose weight. Proteins stimulate glucagon production and release. This hormone is essential to your ability to burn off fat and maintain optimal health. Interestingly, egg yolks also contain lots of vitamin E – a vital substance that helps people feel fuller for longer periods of time.

4. Quality Quinoa

This delicious gluten-free grain is a great choice for people looking to lose weight and get healthier overall. Although many people compare quinoa to rice, it is nothing like the latter. Quinoa is different because it is a complete protein that is chock-full of vitamin B, not a sugar like rice. This means you will likely lose weight from eating quinoa regularly.

5. Chuck in Some Chia Seeds

You may think that eating seeds is for the birds, but it is also for people looking to lose weight. Extremely potent in omega-3 fatty acids, iron, and calcium, this food can stabilize blood sugar levels in a flash. Chia seeds hold up to 20 times their weight in water, too, and can be added easily to almost any dish for maximum weight loss.

Get Creative with Foods to Lose Weight

Now that you have a list of five fantastic foods to lose weight, it’s time for you to get creative.  These are only to help you get started.  Your options go a long way from here. You can use these to inspire you to make other choices, or you can tinker with what is here to make them your own.

What is important is that you learn from the list and see what you can do to your foods to lose weight.  Sometimes, it’s a matter of choosing something low in calories.  Other times, it has to do with hydrating properly.  You may be making sure you’re getting enough lean protein or perhaps you’re more focused on boosting your fiber levels.

Pay attention to what you eat, but also get to know the way those foods make you feel after you eat them.  Which options satisfy your hunger? What gives you energy? Is there anything that is particularly tasty and that you know you’ll be able to crave instead of a junk food alternative? The more you learn, the more you’ll build more delicious options for yourself over time, and you’ll truly love your snacks and meals, even as they are working for your weight control.



Is Your Job Preventing You from Losing Weight?

Job Preventing You from Losing Weight

As you work at the task of losing weight, you want to be sure that you are considering all relevant aspects. So many of us tend to focus on what we’re eating and how we’re exercising, but weight problems can go much further than that.

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What to Look for in Great Weight Loss YouTube Channel

Weight Loss YouTube Channel

Sharing someone else’s journey can be highly inspirational, which explains why the right weight loss YouTube channel can make a motivational difference. Of course, what inspires you may not be the same as the best option for someone else.  The good news is that there are tons of options out there.  Even better news? You don’t need to stick to just one.  If you like two, three, or four creators, nothing is stopping you from subscribing to each one.

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How to Use Weight Loss to Overcome Knee Pain

Weight Loss and Knee Pain Connection

If you’re overweight or suffer from obesity, weight loss can be one of the most powerful strategies you can use for overcoming knee pain.  Just as a healthy body weight can reduce the risk of certain conditions such as diabetes, heart disease and some cancers, it can also help certain medications work better and reduce pain in certain conditions such as arthritis.

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Will a Vitamin B Complex Help Weight Loss?

Vitamin B Complex Help Weight Loss

Is a vitamin B complex all you need to boost your weight loss effectiveness?  Is it really just a matter of regularly taking an affordable nutrition supplement?  Unfortunately, there isn’t a single nutrient or even combination of vitamins that will cause the pounds to slide away without requiring you to make any other changes.  That said, your nutrition can play a role in helping you along.

What Does a Vitamin B Complex Do for Your Weight Loss Efforts?

A vitamin B complex can play a role in your weight loss strategy, even if it’s not doing all the work for you.  These nutrients play a part in your body’s process of metabolizing the food you eat.  They can also promote better appetite control in certain circumstances.  Moreover, research has shown that there is a link between deficiencies in some of these vitamins and a heightened risk of obesity. 

If you think that you may not be getting enough of these nutrients from your daily diet, it’s a good idea to talk about whether you should take a supplement to support your weight loss. It may seem like a nuisance to make a doctor’s appointment, but even a telehealth appointment can help you to better understand the ways these supplements should and should not be used. 

Should You Take a Supplement

It’s important to remember that your daily diet may be doing the job for you already.  Keep in mind that a vitamin B complex supplement will only help with your weight loss and overall wellness if you aren’t getting enough of it. 

When it comes to most nutrients, more isn’t always better.  In fact, while a good balance can help your body to run at its best, taking to much can be harmful or even toxic in certain ways.  Therefore, before you decide to purchase a bottle, make sure it will do you good as opposed to harm.

How Will You Know What You Need?

If your doctor suspects that your health and weight loss may benefit from a vitamin B complex, your next step will likely be to have a quick and simple blood test.  That way, you will know for certain what your levels look like and whether they require supplementation to put them where they should be.  You may find that it helps your dieting strategy, or it could just bring you comfort in knowing you’re giving your body what it needs.



10 Weight Loss Tips from the Pros Who Help Celebrities Get in Shape

Effective Weight Loss Tips from the Pros

If you want to get fit and trim like the celebrities, then you want the best weight loss tips from the pros. These are the people who are feeding the celebrities and helping to get them into the best shape of their lives. Though some of these tips may sound like common sense, others may be a surprise to you.

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Tips for Weight Loss Over 40 You Can Actually Use (Really!)

Weight Loss Over 40 Years Old

When your goal is weight loss over 40 years old, then you have some challenges ahead of you that aren’t the same as they might have been when you were in your 20s or 30s.  This doesn’t mean that it’s impossible to lose weight as you age.  It only means that the experience will be different. 

How is Weight Loss Over 40 Different?

Weight loss over 40 is different than it was when you were younger mainly because of changes in metabolism and lifestyle.  Typically speaking, the metabolism of the average person in their forties isn’t quite as revved up as it was earlier in life.  Moreover, on average, people in their forties aren’t as active as they might have been earlier on.  Fortunately, there are lots of things you can do to overcome those hurdles and make sure you reach your goals.

Top Tips for Effective Weight Loss Over 40

Use these tips to help enhance your effective weight loss over 40.  Incorporate them into a complete healthy eating plan and fitness appropriate physical activity level every day.

Eat Your Veggies

Every time you have a meal or a snack, make sure half of it consists of vegetables or fruits.  This is easier than you think.  Add berries or a banana to your Greek yogurt in the morning.  Have an apple or an orange as a mid-morning snack.  Add a salad to your lunch.  Make sure half your dinner plate is veggie covered. It’s just that straight forward and will propel your weight loss over 40 forward.

Prepare Your Meals at Home

Yes, you can still eat at restaurants. Yes, you can still visit friends and family for dinner. That said, as much as possible, prepare your meals at home.  Quit the habit of grabbing take-out at lunch.  Stop buying prepared meals that you just need to throw in the oven or microwave.  Instead, make large batches of healthy meals out of whole foods and freeze extra portions so your future frozen dinners and lunches are far better for your weight loss over 40.

Get Active

If you’re not already regularly active, it’s time to start. Beginning is a matter of taking a half hour walk five times per week. As you start getting used to that, mix in a bit of strength training once or twice per week.  Try a new yoga video to work on your flexibility and balance, too!

Take Care of Your Skin

If you have a lot of weight to lose and you’re over 40 years old, then you are at a higher risk of sagging or loose skin.  This just means that your body fat levels shrink faster than your skin is now able to contract after having been stretched out.  This can make you look older, so a healthy, natural anti-aging skin care routine is recommended. This includes staying hydrated, nourishing your skin with healthy foods, protecting it from environmental damage such as sunlight, and using the right type of skin care products for your skin type.



How to Find the Best Weight Loss Bars

Best Weight Loss Bars

Weight loss bars are exceptionally popular and have been for quite a long time.  They’ve reached the point that they are accepted as a perfectly normal food to choose if you need to grab a quick snack or even replace a meal (or part of one) they’re often a natural choice.

Not all Weight Loss Bars are the Same

Before you decide on your next box of weight loss bars, make sure you’re choosing the right ones for your diet and the reason you’re eating them. After all, there’s a big difference between something you’d need as a meal replacement and the option you’d choose for a light snack.  There’s also a big difference between one you’d grab to satisfy your sweet tooth or one you’d need to follow a keto diet strategy.

There are breakfast and granola weight loss bars and full meal replacements. There are also options meant to be used as part of workouts and often labeled with “power” in their names. There are great nutritious options made from very few ingredients that are all natural and recognizable. There are also sugar filled options made of all sorts of processed chemicals.  Get to know the categories, make sure you understand the specific product you’re considering and know how you want to use it as a part of your diet. This will help you know you’re getting the best weight loss bars for yourself.

How to Identify a Great Product

Most weight loss bars that taste amazing are also high in sugar.  This makes many people feel that they need to decide between taste and nutrition.  The odds are that you’re going to get a certain amount of sugar from the product you choose if you’re going to like the way it tastes.  Therefore, use the following guidelines to help you to choose one of the better options from among the products on your grocery store or health food store shelves.

  • Know where the sugar comes from – Are your weight loss bars sweet because they contain an ingredient like dates, or are they full of cane sugar, corn syrup, sugar, or any of dozens of other sweetener possibilities? Look for an option that is sweet because of the whole natural ingredients it contains. Aiming for less than 35% of calories from sugar is also a good rule of thumb.
  • Make sure it contains fiber – Fiber is helpful in many ways, but when it comes to the benefits of a weight loss bar, making sure it has at least 3 grams of fiber can help to slow digestion so it will be more satisfying and keep you from suffering hunger pangs for a longer period of time.
  • Make sure it has enough protein to count – This is particularly true if you’re using your weight loss bars for meal replacement on occasion. Aim for a minimum of 5 grams of protein. This will also help you to feel more satisfied by the bar while keeping your ratio against carbohydrates more controlled.