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Here’s How to Eat More Carbs and Lose Weight: Yes, It’s Possible! – The Beet

Jan 15th, 2021
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When was the last time you heard: Eat more carbs to lose weight? Like, never, right? But it turns out you can enjoy your favorite potatoes, lentil pasta, whole wheat breadif you do it right. The trick to making itwork, and getting your body to incinerate fat, is in the timing. There's new diet method sweeping the nation called "carb cycling" and essentially it uses the timing of your food groups to lose weight. Essentially you'll eat two days "on" carbs and two days "off"ofcarbs, and 2 "medium carb" days, and this combination prompts your insulin response to kick in and burn fat like your body was a gas-guzzling semi-truck.

Until you get the hang of it, carb cycling is a little bit complicated since you have to hone in on exactly when to pile on the pasta and when to pull in the reigns. And since athletes are the ones who get this right most often, combining their carb intake with their most intense workout days, The BeetaskedKim Bowman, the nutritionist forhigh-intensity training communityF45, to be our guide to doing it right. Bowman gave us the full "how-to" of carb cycling for effective weight loss. Plus she sharedasample meal plan to guide you through thefirst week. The best news: Carb cycling works perfectly with a plant-based approach.

"If you're already vegan, you're halfway there," Bowman says since you will fill up on healthy carbs such as potatoes, squash, beans, and legumes and avoid unhealthy animal fat when you need more protein on low-carb days. Bowman notes that the carb cycling diet approach is "beneficial for vegans since it helps you stay on track with what you eat throughout the day." And, if you already try to intermittent fast, Carb Cyclingis a walk in the park since both methodsrequire you to be mindful of when to eat.

When you follow carb cycling, your carbohydrate intake will vary between a high-carb day, where 45 to 50 percent of your daily intake will be carbs, followed by moderate-carb days, where 30 to 35 percent of your daily intake is made up of carbs, and very low-carb days, where 20 to 25 percent of your daily intake is made up of carbs. These ratios will help your body burn fat for energy on the very low and moderate days. Think of the high carb days as maintenance, since the extra calories will help your body recover from tough workouts and the carbs will be used to rebuild muscles that get worn down byall that exertion in the gym.

When you start to do it, carb cyclingis easier than you think it will be, and because you get to eat carbs fully two days a week, many people who follow this weight loss strategy think that it makes it easier to stay on track, feel energized, and lose weightfast, in less than a month.

"Carbohydrate cycling is a protocol whereby carbohydrate consumption varies from high, moderate, or low on a daily or weekly basis" Bowman explains. "Depending on your body composition goals, the daily ratio of healthy carbs may be lower than usual before cycling back to a higher ratio. The aim of carbohydrate cycling is to fill the glycogen storage in the muscles and liver without storing excess glucose as fat. However, its important to note that not all carbs provide the same nutritional benefit."

KB: "It's the concept of being more mindful and regulating your cravings. iI you can time your carbs and be mindful you can really regulate how hungry you are, you're stabilizing your blood sugars. if you're not mindful you'regoing to be eating foods all over the place. Cravings are stimulated by changes in blood sugar. Carb cycling helps monitor that so you don'thave really highdays."

KB: "On high carb days, focuson consuming quality complex carbs like oatmeal, quinoa, and beans. On low carb days eat non-starchy vegetables and avoid simple carbs like white rice, baked goods, cookies, store-bought products that drive up blood sugars. Simple short-chain carbs make you feel hungry quicker than if you eat complex carbs, because they're full of dietary fiber and break down more slowly. More people should eat this way anyway."

How you use carbohydrate cycling depends on a variety of factors, including your current body composition, weight loss goals, training routine, andusual eating habits. For example, an athlete may be going through a leanphasefor fat lossby lowering his or her carb intake for a couple of weeks before reintroducing carbs back during a building phase. While there is variation between approaches, a typical weekly carbohydrate cycling protocol may look like this:2 High Days:Sunday and Monday, eat your highestintake of carbs,45 to 50 percent2Moderate Days:Tuesday and Wednesday, eat moderate carbs,30 to 35 percent3Low Days: Thursday to Saturday, eat your lowest percentage of carbs: 20 to 25 percent

The meal plan for a high-carb day will fall on Sunday and Monday. Forty-five to 50% of your daily intake is carbs this is approximately 175 to180 grams of carbs per day. Here is the exact meal plan with recipes.

Breakfast: Oatmeal and Fruit

Snack:

Dinner:

The sample menu is based on a total daily caloric intake of 1,500 calories. Note that macronutrient distribution will vary depending on body weight, age, and gender.

KB: "Yes and it's actually easier. If you're macro heavy on carbs such as a plant-based diet, you're more than halfway there. Your body is cyclingthrough periods of high moderate to low carbohydrates intake so it's good for someone who's plant-based to have a steady flow of carbs. And, if you're macro heavy on carbsand you eat lots of beans and legumesyou're more than halfway there."

KB:"Carb Cycling is something that has been used by a lot of athletes and they normally follow a modified version:45%-50% carbs on moderation days and 20-25% carbs on low days."For example, an athlete engaging in carbohydrate cycling may be going through a cutting phase with the goal of fat loss. Therefore, this individual may lower his or her carbohydrate intake for a couple of weeks before reintroducing carbs back during a muscle building phase.

KB:"You will not gain weight if you follow the meal plan properly, and pay attention to the ratios. Bloating only depends on the types of carbs you're eating and if they are high in fiber."

KB: "No, because you will still have a good amount of protein and healthy fats that will make you feel full on low-carb days. Some foods I recommend eating are avocados, nuts, seeds, beans, nutrient-dense salads, and fatty fish if you're not vegan."

KB: "Weight loss will take about 3-4 weeks depending on your diet and body. But, in terms of feeling good and having more energy, you'll start to notice the difference after the first week."

KB: "Yes, but don't restrict your calorie intake at all. If you're not noticing weight loss results look at the carbs you're eating and aim to eat lower calorie carbs like starchy vegetables."

KB:Don't get discouraged, just try it. Focus on cutting out refined and process carbs and if you do that already you're already on the right track.

KB:"More cardio-based workouts, like a light jog, lower HIIT session, and pilates"

KB: "You should do a lot of weight trainingto utilize that fuel."

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Kathryn from Southern Charms weight loss explored before and after pics revealed! – Reality Titbit – Celebrity TV News

Jan 15th, 2021
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Southern Charm viewers have noticed that Kathryn has lost weight, so we explored her before and after transformation pictures.

The Bravo series follows Charleston singles as they pursue their personal and professional lives while trying to preserve their family names.

Amongst them is cast member Kathryn Dennis, and viewers have recently noticed her rapid body transformation.

So heres Kathryns weight loss explored with before and after pics!

Although fans were worried about how Kathryn lost weight, others seemed to idolize her for the body transformation.

After a brief scroll on Twitter, it looks like the majority cannot believe how the Southern Charm star has done it so fast.

They first noticed the stars weight loss when she brought out her confessional look on the recent episode.

Kathryns recent weight loss was most evident when she wore a bandeau dress, which exposed her shoulders to viewers.

Looking back, Southern Charm star responded to people body-shaming her on Instagram, after they accused her of being pregnant over 2 years ago.

In November 2018, Kathryn revealed that she had gained weight, shutting down any pregnancy rumours that were circulating.

Fans noticed that Kathryn appeared extremely different the new year began. One person said that she looks like a different person.

When someone questioned whether her body had been photoshopped, Kathryns boyfriend Chleb responded: No photoshop you trippin.

Many of her fans commented on how she has lost a lot of weight, with one defending her by saying shes on a better herself diet.

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Celine is a journalist who feels passionate about reality TV and celebrity culture. She spends most of her down time in front of the TV with a big bar of chocolate, or looking up her next holiday destination.

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Make your resolutions stick – The Signal – The Signal

Jan 15th, 2021
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Every New Years Eve, people worldwide are hopeful and excited for a chance at a do-over in the new year. For many people, part of this do-over includes making New Year resolutions. According to a recent Finder survey, 73.76% of men and 74.26% of women in the United States plan on making New Years resolutions for 2021.

But on average, 80% of people end up ditching their resolutions. That means nearly four out of every five people will not reach their goals by the end of the year. Its normal to have trouble making New Years resolutions stick. It doesnt have to feel impossible, and burnout is avoidable.

Many people give up on their resolutions because they are too big to achieve. A staggering 45.59% of people make health-related resolutions, whether gaining or losing weight, starting a proper diet or exercise routine. Unrealistic expectations like losing 10 pounds in a week, long term fasting diets and detox diets are an easy way to get discouraged quickly.

Without consistent planning to make these dreams a reality, people may fall short of their goals within the first couple of months into the year. Junior Kyra Sheppard spoke about her previous health-related resolutions.

For years, my only goal was to lose weight. And honestly, Ive stayed within the same 10 to 15 pounds in the last few years, so it just seems silly, Sheppard said. Instead, Im saying specific goals, like I want to exercise at least 30 minutes a day.

To attain a weight-related goal for the new year, set realistic boundaries. According to the CDC, its healthy for the average person to lose between four and eight pounds a month.

A way to stick with a weight loss challenge is to start small instead of losing weight fast and getting discouraged when it rises again. With health-related goals, slow and steady wins the race. There is no way of losing a lot of weight in a short amount of time, and recognizing that is the first step towards progress.

Another reason why resolutions fail is a lack of accountability. When there is a goal that someone wants to achieve, it is important to share it with people close to them. Its easy to give up when there is a lack of encouragement and accountability.

Keeping resolutions quiet, particularly if someone hasnt achieved it in the past, is a recipe for disaster. Examples of accountability can include phone reminders, telling friends or family or joining a group of others trying to achieve the same goals.

For sophomore Ashton Miller, accountability in her relationships motivates her to be successful.

I get busy with school and work and dont make things like eating right or working out a priority, Miller said. I like having someone to keep me accountable because it motivates me when reminding them of what their goal is so that we can both be successful at the end of the year.

Understanding the reasoning behind a goal is essential to a goals success. Instead of only stating an intention, its imperative to choose a valuable purpose.

For example, choose to save $1000 because of vacation purposes, choose to spend more time with family or apply for more scholarships. Picture that goal and focus on the why every time frustration hits along the way. Sophomore Sierra Evans discusses how her why impacts her new year resolution this year.

My new year resolution is to put myself first more often. I think I have put my heart and soul in relationships that havent been what is best for me, Evans said. I have a drive to actually fulfill this new resolution because my mental health has suffered in the past.

A great way to grow passion about completing a goal is to leave notes around the house all year in places frequented the most. Take an expo marker and write on the bathroom mirror, or put a sticky note on the TV stand.

For example, if someone burns out from working hard to get extra money, coming home and reading a motivating note while opening the fridge can help them feel like it is all worth it. The key is to add multiple notes to reinforce the passion behind the goal.

Habits take from 18 to 254 days to break, and even beyond that, there are still temptations to fall back into previous patterns. Embrace small setbacks, and dont give in to discouragement. To expect that completing a resolution is going to be done perfectly can lead to disappointment.

Discovering and continually remembering the passion behind a resolution is the way to succeed by the end of the year.

Another way to make the completion of resolution goals easier is to be aware of and expect temptations. For example, if the resolution goal is to have better time management, it could be tempting to sleep through the day. If thats a habit that is hard to break, it would be a great idea to expect that challenge and face it head-on.

A good way to change that pattern would be to go to bed earlier, so the urge to sleep through alarms is smaller. Setting a schedule of everything that needs to be done throughout each day, cutting out caffeine and lowering screen time are some examples of how to face and overcome temptations.

Sometimes one bites off more than they can chew, which can be another roadblock preventing someone from achieving their resolutions. It is better to finish one or a small number of resolutions properly than to try several different ones and do them all badly or not complete them. Focusing on what is most important leads to higher chances of success.

Setting specific goals is good for self-esteem. Checking off smaller successes throughout the year can make the bigger goals feel even more possible. Dont forget to celebrate the successes no matter how little they are because that is a great motivation to keep going.

For the people that want to have a simple resolution to be proud of this year, try creating a happiness jar. When anything great happens, such as a special day or an individual accomplishment, write it down with the date and put it in the jar.

Materials needed to make a happiness jar are a mason jar, scraps of paper and decorations to make it look unique. Then, watch the jar fill up throughout the year and read through all of the notes before the next New Year party. Not only is it a little time capsule of memories, but it can also help someone feel grateful for what the previous year brought while looking forward to the future.

Sticking to resolutions is tough, but anyone can achieve it with the proper tools and goal-setting skills. Changing life patterns is worth it in the long run, and if discouragement comes knocking at the door, remember some of these tips and power through the upcoming year.

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If Youre Planning On Losing Weight In 2021, Think Before You Tell Me About It – Refinery29

Jan 15th, 2021
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But as the unsustainability of these diets shows, they can rarely be a healthy lifestyle for anyone. According to Dr Andrew Jenkinson, a bariatric surgery consultant, everyone has a weight set-point that their metabolism will work to bring them back to. If you over- or under-eat, he says that your body will adjust how many calories it burns to keep you at your set weight. And if you crash diet and manage to lose weight, its unlikely to provide results that last. The moment you can no longer sustain the eating habits the diet asks of you, your body will begin to move back to your set-point. And the more extreme the shift from your set-point, the more sharply your body will snap you back. This is why, as reported by Hobbes, "Since 1959, research has shown that 95 to 98 percent of attempts to lose weight fail and that two-thirds of dieters gain back more than they lost."

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Anyone else trying to get in better shape this year? This is the program you need in your life – WDIV ClickOnDetroit

Jan 15th, 2021
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Did any of you set a New Years resolution around the idea of weight loss, or improving your nutrition? Its a common goal -- to tone up or kick some of those holiday pounds, come January.

Heres why we ask: On Monday, Live in the D kicked off the New Year, New You contest.

To help start the year off right, five Live in the D viewers will have the chance to win $500 in cash.

Theres also a nutritional program from Dr. Keith Guthrie -- who wants to help people lose weight fast and easily in 2021 -- that helps to change the boys chemistry to keep you healthy, he said.

The program focuses on the 3 Ps: Physical, physiology and psychological. Its sustainable because its a lifestyle change, and it helps you take away the emotional connection to food.

To learn more, click or tap here.

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This Tea May Help You Lose Weight While Sleeping – Researchers Reveal – NDTV Food

Jan 15th, 2021
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Weight Loss: We all try losing weight at some point in life. But let's admit it, weight loss journey is no bed of roses. It needs time, patience, dedication and a strict and healthy lifestyle to achieve the goal. But what if we say, now you can lose weight while sleeping! Yes, you read that right. According to a new study by the University of Tsukaba, oolong tea might help you do just that.

Oolong tea is known to combine the benefits characteristics of both black and green tea. Hence, it is often touted to have positive effects on our metabolism. Through this study, the researchers wanted to find out the results of drinking oolong tea on energy and fat metabolism in human body. The findings were published in the journal, Nutrients.

It was a 2-week study, conducted on 12 adults aged between 20 and 56. They were divided into 3 groups and were given 3 types of experimental beverages - oolong tea, caffeine and placebo. The effects were closely monitored for 14 days.

The results showed that both oolong tea and pure caffeine increased fat breakdown by about 20 percent, as compared to placebo. However, the oolong tea continued its effects even when the participants were fast asleep.

It was also deduced that the caffeine-content in oolong tea does not disrupt your sleep at night.

According to senior author of the study Professor Kumpei Tokuyama, "The stimulatory effects of oolong tea on fat breakdown during sleep could have real clinical relevance for controlling body weight. However, we need to determine whether the effects we observed in the 2-week study translate into actual body fat loss over a prolonged period."

Manages Diabetes

A study, published in the British Journal of Nutrition, suggested that drinking certain portion of oolong tea daily may help reduce diabetes risk by 16 percent.

Improves Heart Health

It may also have a positive effect on heart health. A study, published in the Journal of Epidemiology and Community Health, found that drinking oolong tea may lower the risk of cardiovascular disease and deaths due to it.

Prevents Breast Cancer:

A study by researchers at St. Louis University in Missouri further suggested that much like green tea, oolong tea also plays a role in inhibiting breast cancer cell growth.

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About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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Renee Slabic: With New Years resolutions to lose weight come fads like the ketogenic diet – GoErie.com

Jan 15th, 2021
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Erie Times-News

As always, the new Year brings resolutions to lose weight, and one of the fads that has been aroundis the ketogenic diet.

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate eating pattern that severely restricts carbohydrates from all sources.

The program aims at keeping carbs below 50 grams per day, which means no breads, grains or cereals. Even nutrient-rich fruits and vegetables are limited because they, too, contain carbs.

Carbs are the main source of energy for our bodies and without enough carbs for energy, the body breaks down fat into ketones. The ketones then become the primary source of fuel for the body.

Ketones provide energy for the heart, kidneys and other muscles. The body also uses ketones as an alternative energy source for the brain.

A ketogenic diet is actually a partial fast. During a total fast or starvation state, the body has no source of energy. Thus, it breaks down lean muscle mass for fuel.

With the keto diet, the ketones provide an alternative source of energy, burning calories. Unlike a full fast, the keto diet helps to maintain lean muscle mass.

The keto diet is definitely not recommended for those with:

Pancreatic disease

Liver conditions

Thyroid problems

Eating disorders or a history of eating disorders

Gallbladder disease or those who have had their gallbladders removed

It is also important to recognize that the keto diet can cause both short-term and long-term health risks for all people, including upset stomach, headache, fatigue and dizzy spells. This is called the keto flu.

The diet can also lead to difficulty sleeping, constipation from lack of fruits or veggies, kidney stones, liver disease, and vitamin and mineral deficiencies.

Studies are currently underway into whether or not the high-fat nature of the keto diet may also increase the risk for heart disease and other chronic health problems.

Because the keto diet is another variation of a fad diet, which is severely restrictive, it is difficult to follow and long-term compliance is poor. You will have more long-term success by decreasing empty carb calories such as sugary soft drinks, candy, cakes, pies and chips.

Instead, choose the nutritionally powerful complex carbohydrates, such as whole grains, beans and fresh fruit.

Discuss any serious changes in your diet with your family doctor. For a personalized weight management plan that meets your individual needs, consult a registered dietitian.

Renee Slabic is a registered dietitian at Saint Vincent Hospital.

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Giving Up Alcohol Helped Me Lose 20 Pounds and Discover a Love of Fitness – menshealth.com

Jan 15th, 2021
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Mando, 33, shares the lifestyle changes that helped him stay motivated in his fitness journey.

I struggled with my weight throughout my twenties. I tried pretty much every fitness program out there, but each time, I struggled to stay motivated. At my heaviest, I weighed about 180 pounds. I would always tell myself that I needed to do something about it, but continued to find excuses to keep waiting, whether there was a holiday on the horizon, upcoming trip, or the infamous "diet starts on Monday" mentality.

Since diabetes runs in my family, deciding to start taking care of my physical health was a priority for me. While I am not diabetic, I have seen the effects it takes on one's body, so I've been doing everything I can to prevent it including starting to take care of myself physically, quit smoking, and limiting alcohol intake.

In February 2020, I gave F45 Fitness a try, at a location near me in West Hollywood, and really began to enjoy the class format. Then bam, COVID hit a week or so later. I was so bummed, because I had just found my motivation to get healthy. A real wake-up moment for me came in the middle of quarantine, where I looked back and realized three months had already passed and I had done nothing to stay physically or mentally healthy. I remember thinking if I had committed myself three months prior to that moment, I would have already been in a different place than I was in. That is when I decided to begin my journey.

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I was thrilled to get back into my workouts when gyms reopened in June 2020, but just two weeks later, it was back to square one with gyms closing down again. This time, however, I decided that I was going to keep up my momentum,with no excuses. I restarted my F45 journey by participating in the virtual classes and soon enough, my location had created an outdoor facility so it was back to in-person classes. I was going about five times a week, and found a community there like I never experienced anywhere else I had ever tried. The trainers at my location are incredible, and motivate and coach me in a unique and personal way that makes me feel so valued.

On August 14th, I participated in my first F45 Challenge. I worked out six times a week for 45 days, cut out alcohol, and changed my diet, which led to me losing 18.5 pounds.

Giving up alcohol to partake in the 45-day challenge at first felt like it would definitely be difficult as I love to unwind with a glass of wine or spend time with friends over drinks. But I began to realize after a few weeks of being alcohol-free that I was sleeping much deeper, focusing on my work without feeling sluggish, and overall enjoying activities that I wouldnt normally have the energy to engage in. Since I was getting better sleep, I was waking up early with a ton of energy which helped me to keep focused to my commitment to a healthy lifestyle.

My biggest vice was eating fast food, so I completely cut out any and all fast food. I avoided unhealthy carbs and bread, and tried to stick as close to the Keto diet as I could. I never had the most success with a strict diet, so I really made an effort to make conscious decisions in everything I was eating with a focus on vegetables and proteins as priority. During the 45-day challenge, I had one cheat meal but after the challenge, I gave myself more freedom and wasnt as strict. Understanding my relationship with food and eating was the most important thing to come out of this experience.

As of today, in total I have lost 21.1 pounds and 5.5 percent body fat. I feel so much more confident in all aspects of my life; physically, mentally, and emotionally! Most importantly, I proved to myself that I could reach my goals by making a promise to myself and staying true to it, and to me, that is what makes me feel the most confident. It also feels great that my pants and sweaters finally fit me.

While I dont necessarily want to lose more weight, my next fitness goals are to continue working out six times a week, increase the weight I am lifting, and work on perfecting my technique. I also have never been able to touch my toes, so maybe that will be my next goal for 2021.

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Starting the New Year Without the Extra Weight or Stress – WTMJ-TV

Jan 15th, 2021
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If you're feeling stressed from the current state of the world, you are not alone. In that stress it's easy to forget about our basic needs like healthy food, water and exercise; which can lead to weight gain. Instead of settling for the additional pounds it's important to remind yourself of your health and well being, and start your weight loss journey today.

We spoke to Angie Schaefer, the Clinic Manager at Milwaukee Medical Weight Loss, to talk about the different treatments available to get you feeling like yourself again. Whether that be finding a personalized prescription plan fit for you, or using the science behind the HCG Diet, Milwaukee Medical Weight Loss and MediSpa has a solution to your weight gain. Plus, in order to keep you healthy, they have implemented new safety precautions for all visitors!

Sign up for a weight loss program today and get up to $200 off, and $100 of the B12 injection package! That's 10 injections total! Call 414-616-3535 or visit milwaukeemedicalweightlossmedispa.com to schedule your visit today.

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The 1200-calorie diet plan: What you can eat and does it really work? – Times of India

Jan 15th, 2021
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1. Reduce your salt intake. Avoid eating sandwiches, pizza, bread, canned food and poultry products.

2. Do not forget to include protein in your diet. And make sure to not consume more than 15-20 grams of carbohydrates in your snacks. Replace your meetha with fruits and salty snacks like chips with whole-grain bars.

3. Include a lot of vegetables, fruits and whole grains in your daily diet. Try to eat high fibre carbs instead of simple carbs.

4. Do not consume full-fat dairy, choose plant-based options like olive oil and nuts. Eat fish instead of red meat.

5. Include vitamins, minerals and other nutrients in your diet. Consume nuts, beans, olive oil, whole grains and lean protein.

Here is all what you can eat on a 1200 calorie diet

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