5 ways to eat more and lose weight

Woman eating toast and ways to eat more and lose weight

Eat more at breakfast

We’ve said it once and we’ll say it again: do not skip breakfast. Studies published in the Journal of the American Dietetic Association have found that those people who do not eat a decent meal first thing eat more kilojoules during the day. Interestingly, when it comes to losing weight, the type of foods you eat at breakfast matters too.

According to a study published in theInternational Journal of Obesity people who ate two eggs for breakfast lost 65 per cent more than those participants who ate the other breakfast option, which were bagels. Those who ate eggs also reported feeling more energetic than the bagel-breakfasters, which is always helpful when you are trying to lose weight because it might encourage you to workout. Therefore not only should you be eating breakfast you should also try eating eggs for breakfast, or other protein-rich food.

What to eat more of to lose weight: Eat eggs for breakfast or foods that are high in protein, such as natural yoghurt and a handful of nuts.

Eat more fruit

A great way you can eat more but still lose weight is to eat more fruit. Specifically, you should eat more fruit before a meal because, according to findings, eating fruit before a main meal will fill you up, but because fruit is low in kilojoules you won’t be filling up on foods that will eat into your kilojoule allowance for the day. By eating fruit before your meal you are less likely to overindulge and eat too much during your meal.

In addition to this, eating fruit is great for losing weight because it is high in fiber. fiber is important if you want to lose weight because it helps to keep you fuller for longer and it also helps to reduce the amount of fats your body can absorb. So tucking into a piece of fruit prior to your meal can help you to eat more and lose weight in lots of ways.

What to eat more of to lose weight: Eat fruits that are high in fiber before a meal, such as apples, passion fruits and strawberries.

Eat more to grow your muscles

Muscle mass is an important part of losing weight because the more muscle tissue you possess the more kilojoules you will burn. You can help stimulate muscle growth by eating the right foods, such as protein. It is thought that eating protein can help to build muscle and maintain your lean muscle mass during weight loss.

If you would like to build more muscle mass in order to lose weight you should eat before and after your workout too as eating before exercise helps to fuel your body and will encourage muscle growth.

What to eat more of to lose weight: Make sure you consume protein in every meal and eat before and after exercise. Great snacks to eat before your workouts include banana and peanut butter on toast or some yoghurt with berries. After your workout good snacks include turkey and cheese or hummus and pita strips.

Eat more whole grains

Whole grains that have not been heavily processed are fantastic if you want to lose weight and not feel hungry because they are digested at a slow rate and therefore when you eat these foods you will stay full for a greater period of time. These whole grain foods also help you to maintain your blood sugar levels, which should help you to avoid reaching for quick-fix energy snacks such as chocolate bars.

More support for eating whole grains comes from the Harvard School of Public Health, which found that participants who ate more whole grains gained less weight over a twenty year study than those people who ate less whole grains.

What to eat more of to lose weight: Eat whole grain foods that have not been processed, such as barley, brown rice and quinoa. 

Eat more folate

Folate, also known as folic acid, is a B vitamin that is found in lots foods, such as kale, romaine lettuce and spinach. A study that was published in the British Journal of Nutrition found that those people who were hoping to lose weight who ate lots of foods containing folate lost up to eight and half times more weight than dieters who ate the least amount of folate.

It is thought that folate can help encourage weight loss because the vitamin helps to steady your blood insulin levels and this will encourage your body to burn fats from the foods you eat instead of storing those fats. Therefore if you want to lose weight eat more foods that are high in folate.

What to eat more of to lose weight: Stock up on foods that contain folate such as black beans, kidney beans and lentils.

Ref: http://sg.news.yahoo.com/5-ways-eat-lose-weight-091103795.html

Could this be the ultimate secret to flat abs?

Researchers have found a way to get rid of belly pudge and increase lean muscle. We're psyched about the results, especially considering they don't include the words "do crunches" or "stop eating a certain kind of food." No, the authors of the study say that if you're looking to slim down around your middle, you should eat more protein in the form of dairy products since that was found to lead to overall weight loss and abdominal weight loss in women.

The study, which was published in the September issue of the Journal of Nutrition, compared three groups of overweight women. One group ate a low amount of dairy food, one at a medium amount, and the third ate a high amount. Their exercise routines were identical. At the end of the four-month testing period, the women who were on a higher-protein, higher-dairy diet "experienced greater whole-body fat and abdomen fat losses, greater lean mass gains and greater increases in strength", according to a write-up on EurekAlert.org. More specifically, those who consumed a lot of dairy lost twice as much belly fat as the others. 

These women had a "major change in body composition," explained Andrea Josse, lead author. "The preservation or even gain of muscle is very important for maintaining metabolic rate and preventing weight regain, which can be [a] major problem for many seeking to lose weight."

Related: 7 ways to have a successful morning before you get to work

The women in the other two groups also lost some weight (thanks to the exercise plan all the participants were on), but some of that downtick on the scale was due to a loss of muscle tissue. And the researchers said it's for this exact reason that a dietary success shouldn't be based on weight alone.

Related: How to score sexy, toned legs

Oh, and this doesn't give you free rein to start eating ice cream for breakfast, lunch, and dinner. Sure, it's high in dairy, but the calories and fat content will counteract the belly fat-blasting power of milk products. Instead, up your dairy intake by adding low-fat or non-fat milk or yogurt to your diet. OK fine, and ice cream on occasion. 

Ref:  http://sg.sports.yahoo.com/news/could-this-be-the-ultimate-secret-to-flat-abs--055830649.html

Bye, Bye, Belly: Lose that Pooch on Your Next Run

You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with including these foods that fight fat in your diet, here are some ways to burn that pooch away while you are out on a run.

• Switch up your pace: Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery.
• Go a little longer: Unfortunately you can't spot treat when it comes to weight loss, which is one reason why solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
• High knees: You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees. Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
• Try this killer treadmill move: Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!

Ref:  http://sg.sports.yahoo.com/blogs/healthy-living/bye-bye-belly-lose-pooch-next-run-222400418.html

A pre-breakfast workout may burn more body fat

If you're trying to lose weight, opt for a morning workout routine: researchers say that you can burn 20 percent more body fat by exercising in the morning on an empty stomach.

Researchers from Northumbria University in the UK recruited 12 active men to perform a bout of treadmill exercise at 10 am, after they had either eaten breakfast or not eaten anything since the evening before.

After the workout, all subjects drank a chocolate milkshake recovery drink. Then later in the day they ate a pasta lunch, where they were asked to eat until they felt "comfortably full."

Morning exercisers didn't consume additional calories to compensate for their earlier activity, and those who worked out in a fasted state burned almost 20 percent more fat compared to those who had eaten breakfast beforehand.

The findings are published in the British Journal of Nutrition.

A separate study announced last year suggests that a brisk morning workout may reduce your appetite throughout the day. Researchers from Brigham Young University (BYU) in the US recruited 35 women in their study, with findings published in the October issue of the journal Medicine & Science in Sports & Exercise.

Ref:  http://sg.news.yahoo.com/a-pre-breakfast-workout-may-burn-more-body-fat-041100851.html