Top Foods that Helps you Lose Weight

Weight Loss

Do you ever wish that the foods you ate, actually lost you weight, as opposed to putting it on?

Well today’s your lucky day! There are some foods out there that boost your metabolism, eliminate toxins that make it hard for your body to lose fat, and trigger hormones that shed pounds. Though don’t expect to be able to eat a bag of chips, and offset it with an avocado, in order to effectively lose weight you’ll need to eat these as part of a healthy balanced diet – Need help with your diet, check out the Spinewise meal plan!

Avocados

Avocados are high in healthy fat, which can actually help get rid of unwanted pounds.

Turmeric

Turmeric can decrease inflammation in fat cells. And in several studies, the group that consumed curcumin, a pigment in turmeric they, on average, gained less weight, and carried less fat.

Nuts

Studies suggest that people who consumed an ounce of nuts a day have higher levels of serotonin which can work as an appetite suppressant. Higher serotonin levels may also help reduce stress levels, which also help reduce belly fat

Broccoli

The phytonutrient, sulforaphane in broccoli rabe actually communicates with your fat cells! It stimulates an ezsyme that informs your fat cells to burn fat!

Cinnamon

This spice helps move glucose into the cells faster, preventing the fat storage hormone insulin from hanging around longer!

Green Tea

Drink green tea with your workouts. Studies suggest that people who consume green tea and worked out for around 30 minutes a day lost more belly fat than those who did not consume tea.

Vitamin D Fortified Yogurts

Studies have suggested that people who consume yogurts fortified with vitamin D and calcium lost twice the amount of weight than those who did not.

Grapefruit

Eating grapefruit before a meal can help your body metabolize faster! Referred to as a warm-up tactic, the phytochemicals in grapefruit can help reduce your waistline by up to an inch in six weeks.

GET THE SPINEWISE MEAL PLAN!

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11 Effective Rules to Follow to Lose Weight

Weight loss

Obesity is considered a chronic lifestyle disease; as of 2018, 39.6% of Americans over the age of 20 were obese. While in some rare cases obesity is caused by hormonal conditions or genetic factors, it’s mostly due to unhealthy lifestyles —poor diet and no physical activity.

Maintaining your ideal or optimal weight is important because it can help you keep chronic diseases like diabetes, hypertension, heart diseases, and so on away; you will feel more energetic and confident as well.

Losing weight, and keeping it away, is not a simple task. You also have to do it in a way that does not harm your body.

Here are some rules to help you lose Weight

No crash diets

Eat regular meals, at the proper time — and never ever skip breakfast, because it’s the most important meal of the day. Eating regular meals helps you keep tabs on your portion size.

Load up on fiber

That means oatmeal, flax, bananas, apples, mangoes, avocadoes, strawberries, eggplant, beans and legumes, nuts, wheat bran, dry figs, and so on. 20-35 grams of fiber a day is the recommended intake, but most people on an average, consume just 14-15 grams a day. Fiber ensures regular bowel movements and may also help protect against colorectal cancer.

Cut the fat

Choose cooking methods like steaming, boiling, grilling and baking instead of frying. Switch to olive oil; avoid butter and full-fat dairy; limit red meats. Skim off visible oil floating on the surface before eating.

Avoid snacking

Many people watch portion sizes at mealtimes, then get hungry in between and snack on — typically —packaged fried or sweet snacks.

Snacking can cause weight gain; have some nuts or fresh fruit instead, and you’ll feel full for longer. Whole-wheat or multigrain bread sandwiches with lettuce, tomato, cucumber, tuna, and low-fat cheese is also a great option.

Resist the temptation to binge

This is most likely to happen on special days, family get-together, outings with friends and so on. If pizza is on the menu, chomp down some nuts and drink water before the party so that you’re not able to go beyond a slice or two at the most.

Beware of sugary traps

Sugar is needed for the brain to function, and you should never cut it out completely. However, there is a lot of hidden sugar in many of the food products we buy — especially packaged foods. Things we don’t expect to have sugar — like ketchup, for instance. Try to have tea and coffee without sugar; limit bakery products like cookies, cake, muffins and so on to a slice or a piece once a week. Have dark chocolate instead.

Regular exercise

Experts differ in opinion as to how much or what type of exercise, but everyone agrees you need to work out. Get moving! Start with thrice a week, 15-20 minutes a day, and slowly n increase to 30 minutes every day. You can also try burst training which requires minimal time commitment but involves intensive training for that time.

Sleep well

It may sound counterproductive, but it’s not. Getting at least 8 hours of sound sleep in a day is essential for losing weight and keeping it off. Sleep helps your body repair itself and activate the fat burning hormones — it also keeps you away from food!

Don’t stress yourself

Getting stressed at work or home is the No.1 reason for many people to indulge in binge eating and gain weight. If you feel stress building up, walk it off, or watch cute baby/puppy/kitten videos, listen to music etc.

Mix up your workouts

Doing the same thing every day is not only boring, but may also not help to target all your body muscles. Walk, swim, cycle, go to the gym, go bowling, play laser tag — including plenty of variation will motivate you to keep at it.

Set realistic goals

This is extremely important! Your goals need to be achievable, and you need to break them down into smaller goals — say, 1-2 kilos a week. The smaller number is more reassuring and you will be motivated to get there.

Losing weight and keeping it off- is hard; it makes good sense to take the help of professionals — like the Spinewise. Our team consists of a physician, dietician and exercise physiologist, and they will work together to provide you dedicated care, advice, and guidance.

The physician will take you and your family’s detailed medical history, assess your current health issues, your habits, and lifestyle and so on, and conduct tests if necessary to rule out underlying diseases — and set a target weight.

The dietician will sit with you to create meal plans, portion sizes, healthy alternatives for your favorite unhealthy foods, and more.

Our exercise physiologist will determine your workout durations, the type of exercises you can safely do, talk to you about how it will impact your body, and guide you to monitor your progress at home too.

Spinewise can help you lose weight, safely, effectively, and for good! Call us today to set up an appointment with our team.

 

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Weight loss tips

Slimer sexy body is the dream of every individual. When we think about losing weight the first thing comes in our mind is regular exercises. But Staying fit and healthy is more to do with diet than exercise. It is important to know what goes into our body and how healthy it really is. Diet plays an important role in weight loss Here are some healthy diet regimes for a slimmer, sexier and healthy body.

Drink Water, Especially Before Meals

Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours. Drink 2-liter water daily .One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.

Green Tea: Antibiotics properties of green tea helps to reduce belly fat of the body. small amount of caffeine present in green tea helps you to keep the energetic whole day.

 

Eat more fibers: Eat fresh fruits and vegetable daily. Avoid packet food. According to researchers fiber (especially viscous fiber) can increase satiety and help you control your weight over a long time.

 

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Is cold laser therapy is effective for weight loss?

The use of cold laser therapy is growing vast in medical practice and as a complementary or alternative therapy. It’s approved by the U.S. Food and Drug Administration (FDA) for a number of conditions.Cold laser is a quick and safe procedure to get rid of unwanted fat from the target areas or into the rest of the body. Laser therapy removes fat without incisions, anesthesia, risks associated with invasive procedures or a lengthy recovery time. Cold laser, also known as Zerona, is neither a magical weight-loss method nor a procedure that will work for everyone. This therapy helps you to shed out 20 pounds of weight.

weight-loss

       

This therapy has been in use for over 20 years around the world.In this process, cold laser beams go through the fat present in the skin and it induces little openings in the fat cells. The therapeutic laser gives these photons of light the ability to reach tissues up to 2 inches below the skin’s surface.  This process delivers energy and therapeutic light into damaged cells, so the process of repair and healing are greatly accelerated.In this treatment doctor aimed at the problem sections of a body where it punctures holes in fat cells and shrinks them. what’s in the cells is flushed out of your body.

 

To know more about weight loss therapies visit spine wise @ http://www.spinewise.ca/

 

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Diet & Weight Management

weight lossThe perfect way to weight loss is diminishing the number of calories you eat while increasing the number of calories you burn through physical exercise. You need a diet plan to reduce your calories. You can attain this either by cutting back on your food consumption, by increasing physical activity, or ideally, by doing both. if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.

Some fitness experts agree that the right way to lose weight is to aim for a safe. Adjustment of eating habits along with regular exercise is the most effective way to lose weight over a long time. Starvation or extreme diets may result in fast weight loss, but such rapid weight loss can be unsafe and is almost impossible to maintain for most people. people who try to starve themselves thin often start to gain weight again when they stop dieting and resume their prior eating habits. By take up sensible eating habits and habituate portion control, you can eat nutritious foods so that you take in as many calories as you need to keep your health and well-being at your ideal weight. You should avoid such foods

 

  • processed foods,
  • sugar-laden foods,
  • white bread and pasta (substitute whole-grain varieties instead),
  • foods with a high percentage of calories from fat, such as many fast foods,
  • alcohol.
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