Remember, before a single nickel is spent on a Sanders-style makeover of American health care, the Congressional Budget Office is already forecasting that U.S. government debt held by the public will surge over the next two decades to 118% of GDP from its current 78%.
In 2007, Colorado was the only state that had an obesity rate of less than 20 percent, according to the Centers for Disease Control and Prevention. This indicates that there is no shortage of overweight people in the United States. But some people really want to gain weight – in the world of fitness enthusiasts, they are known as “hard gainers”. If you’re one of the few who are trying to gain weight, especially in a month, you’re going to have to make a special effort.
• Keep a Food Log: The first thing you need to do is a food journal. This may be a small, pocket-sized notepad or a one-subject composition notebook. It does not have to be fancy. Note the current daily intake of food and beverages. Follow everything has calories. This will give you an idea of your current caloric intake.
• Eat several meals: Eat Six to Eight times during the day. Start the day with a meal, and then eat every two to three hours for the rest of the day, until you go to bed. This will allow you to fit more calories in your day without feeling bloated.
• Add Calories to your Meals: Now that you know what your daily calories should be and you eat six to eight meals a day, it’s time to add some calories to those meals. You can do this by adding pieces of fruit, nuts, seeds or juice, or by simply increasing the size of the portions of the meals.
• Eat foods that are Nutritious, High Calorie-dense and Healthy: The main objective is to eat foods that are clean. Eating a lot of fat, unhealthy foods will cause you to gain weight in an unhealthy manner while you are predisposing risk factors. Eat foods such as avocados, nuts, pasta, lean meat, fish, dairy products, fruit, vegetables and pasta.
• Incorporate Smoothies in your Eating Plan: Smoothies can be made with healthy ingredients, and they can be adapted calories. They are also a quick and easy meal to make and to take on the road. Here’s an example: Put 16 grams of chocolate soy milk in a blender. Add a banana, a tablespoon of peanut butter and a scoop of protein powder. This weighs about 620 calories.
• Do Strength Training: To get effective weight in a month, do some strength training. More specifically, doing complex exercises that use a large amount of muscle fibers. Exercises include bench press, squats, military press and dead lifts. Perform high sets of heavy weights with low repetitions and long rest periods. An example would be 10 sets of three reps with two to four minutes of rest.
• Reduce long periods of Aerobic Exercise: If you are doing a lot of aerobic exercise, such as running or cycling, it will be very difficult to gain weight because you consume as much as you’ll burn – or more. Cut keep the cardio out of the equation entirely or just a low intensity, such as walking.
Seven Healthy Snacks for Weight Gain
If you are trying to gain weight, eating healthy snacks is one of the best ways to do this. To ensure you get that much needed extra pounds you should choose food with lots of calories, carbohydrates, protein and healthy unsaturated fats.
In your daily calorie counts, it is important that you consume more calories than is recommended for your height, weight etc. Unless there are underlying problems, most people will quickly notice when they start gaining that extra pound.
To give you an idea of what I’m talking about when I talk about good and healthy snacks for weight gain, below are seven snack ideas that you can consider:
Nuts and Seeds
Nuts are good muscle building snacks. These are full of monounsaturated fatty acids and often also contain a healthy amount of protein and calories. For easy weight gain, it is contained in many different products like peanut butter to try for a tasty calorie treat. Remember also Macadamia Nuts is the highest in calories, Pecans, Pine Nuts , Desiccated Coconut, Brazil Nuts, Walnuts, Hazelnuts/Filberts, Peanuts & Sunflower Seeds, Linseed, Almonds, Cashew Nuts, Pumpkin & Squash Seeds, Pistachio Nuts, Watermelon Seeds, Flaxseeds, and Chia Seeds and other nuts and seeds are rich in calories.
Tuna has long been a favorite of people who love fitness. Although there are some people who think that tuna is perfect in weight loss (due to the low fat content of the fish). This is true because this fish is packed with protein and healthy calories; so also it’s a perfect snack for those who need to gain weight.
Full Fat Dairy
Stay away from fat dairy products, but rather go for whole milk and full cream. They both contain a lot of protein and fat that cause people to gain weight quickly. Feel free to choose fat cheese, such as Swiss Cheese or Cheddar Cheese and use them in snacks and sandwiches. Do not forget to add yogurt to your diet plan, because it also contains enough good calories.
Of course, do not take fat dairy products if you have high cholesterol levels!
Crackers and bagels
You do not have to choose white bread if you must gain weight. Crackers and bagels made from whole grains, bran and sesame may well help to give you that extra weight gain quickly. Use a rich amount of peanut butter, jam or honey to get more calories and protein intake.
You probably are surprised when you hear that breakfast cereal does indeed contain some healthy calories. Health-conscious people always opt for cereals in their diet, but cereals also acts as good snacks for those who want to gain weight.
If you need to gain weight in a responsible way, choose the healthier breakfast cereals; do not choose products with a lot of sugar. Go for a healthy combination of muesli and oat. Add some raisins and fresh or dried fruits, and add some whole milk. Then you have a healthy, high-calorie snack.
Fruit and Vegetables
While snacking on fruit and eating salads is often used for people who wants to lose weight, those who try to gain weight shouldn’t ignore these products. There are plenty of examples that contain enough vitamins, minerals and healthy sugars so that you can gain a few healthy pounds.
Snacking on dried fruit is also a good idea, so products like prunes, raisins, etc. cannot be ignored.
As far as gaining weight, you are wasting time on low-fat foods such as yogurt, crackers and cheese. This is a time when you actually want to get more calories. Just make sure not too much saturated fat to eat.
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No matter how many meals you eat each day, until you eat the right amount of calories to lose weight and having proper dieting plan (inclusive of exercise of course!), nothing may change. But you should seriously consider eating four to six meals daily as you cannot control your hunger or cravings. Eating smaller meals throughout the day keeps blood sugar stable to avoid becoming too hungry and as you already know, if you do you tend to overeat and gain weight and appetite too.
If you have diabetes, your doctor may recommend eating four-to-six small meals a day but on the other hand eating four-to-six small meals per day may not be realistic for you if you have a job, children, school, or what your current situation is therefore in this case 3 larger or maybe even two larger meals will be best for you, but only if you don’t wait to be hungry first before eating and also if you are asked to eat less than 1500 calories per day to lose weight.
No matter how much weight you want to lose, whether you try to lose 5 kg or 50 kg, the road is exactly the same.
Remember the simple weight loss mantra: “Calories in less than Calories out.”
In other words, the number of calories you eat should be less than calories burned in order for you to lose weight.
How many “calories” do you need to lose weight?
One of the first questions that people are starting to ask at weight loss journey is what exactly should I eat a day to lose weight?
Health Experts recommend that women eat 1200 calories per day and men eat 1800 a day when you’re trying to lose weight.
For women, this means three meals with a total of 300 calories and 300 calories of snacks during the day, while the men’s meals can be 450 calories each, with snacks that adds up to 450 in total.
Eating 3+ meals a day with less than 300 calories cannot be enough, so two-to-four larger meals might be best for you.
Even if you feel more motivated and want to accelerate weight loss, do not be tempted to eat less than the recommended amount of calories per day.
If you go too low, your body might think you are trying to starve and that could keep fat stored as energy, which actually slow your weight loss efforts.
Even if you have some healthy eating habits developed and healthy cooking recipes, make sure you do not over-eat.
All those extra calories can make a big difference when you’re trying to lose weight.
Keep in mind that if you are trying to lose weight, your calories need decrease.
Think of your body as a truck: the heavier the load, the more fuel it needs – but how do their deliveries and the load decreases, the amount of fuel needed.
This means that when you get lighter, you feel more satisfied with less food and fewer calories.
There is no perfect universally accepted number of meals you need to eat each day to lose weight. So in practice eat several meals a day that works best for you.
You can even take a couple of days where you only eat two-to-three meals (such as weekdays) and other days you eat more than three meals (such as on your days off or weekends), but the main point is for you to eat the right amount of calories per day to lose weight – No matter how many meals you eat every day.
You can count your calories with a calorie calculator. If you choose to count calories on your own, keeping a food diary is a must.
How Many “Calories Out” do You Need to Lose Weight?
Now for the second part of the equation: which are calories out.
In other words, for this to happen, you need to burn calories through exercise. Aim for four or five times a week exercise where you burn 400-800 calories (or 600-1000 calories if you weigh more than 100 kg) and a Saturday workout to burn 1000 calories (or more if you weigh more than 100 kg). Do not be afraid of burning even more.
The most important for both men and women is to make every workout you give 100 percent best effort and walk away when you feel you have emptied the tank.
The harder you work, the more calories you burn and the faster it will melt away fat. So forget all those excuses and push your calorie burning to the extreme!
How Long do You Have to Lose Weight?
The rate at which you lose weight will depend on a number of factors, including age, gender, height, current weight, percentage of muscle mass, the current level of fitness, the amount and type of exercise you do, the intensity at which you exercise and much more.
But, as a general rule, you can expect to lose 0.5 kg to 1.5 kg per week, if you weigh less than 100 kg; 1.5 kg to 3 kg per week if you weigh between 100kg and 129kg; and 1.5 kg to 5 kg per week if you weigh more than 130 kg.
It is noteworthy that weight loss at moderate pace means you’re more likely to stay off than when you’re trying to lose quickly on a very low calorie diet that drastically reduces your calorie intake at a drastically low level.
Here are three scientific studies that support this…
1. In an Australian study – 179 men and overweight women ate the same amount of calories per day, but some of them ate three meals a day, while others ate more than three times a day, and accordingly there was no difference in the amount of weight lost between those who ate only three times a day and those who ate more than three times a day, according to the researcher Michelle Palmer, a dietician at the University of Newcastle … “There seems to be little benefit to the frequency or regularity you eat when you are trying to lose weight, we found that it’s not when you eat that matters, but what and how much you eat.”
2. In another study, they examined the difference between the metabolism in people with one or five meals a day (who ate the same amount of calories) and found no differences.
Looking at the study meal frequency and energy, it shows that no matter how many meals you eat each day, as long as you eat the right amount of calories you’ll lose weight.
Calories and Weight Loss Plateau
You might find that you have hit a plateau in weight loss, but do not let that put you off.
It’s just because you are burning calories through exercise, now try to balance the calories you consume.
In this case, you do exercise mix, increasing the intensity of your cardio or increasing the weight or the number of repetitions in each exercise you do.
You will find that your calorie consumption is increasing, but whatever you do, stick to your 1200-calorie per day eating plan (or 1800 calories for men) while you wait to start losing weight again.
In the end, your commitment and perseverance will pay off when you reach your target weight and you can finally look in the mirror and be proud of the person who is looking back at you.
Do not give up!
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The Yuletide season, as well as New Year’s Eve jubilations, are wrapped up. However, this is the period when post-party awareness strikes. The chiseled set of abs has gradually evolved into a paunch and also frequent gym-goers quickly figure out the number of days they skipped the workout routine due to the break holiday spirit. The biscuits are finished, cookies were devoured, candy and also chocolate bars galore have already been relished. Still, how about a couple of wedding ceremonies arranged that you need to grace with your presence?
Not feeling pretty thrilled right now, are we? You desire to dress in your most loved or perhaps figure-hugging outfit then again are concerned about your flabby tummy protruding out. Well, in the end, you have one last alternative. You could cut down that abdominal fat in less than seven days! But you really do not even have to undertake much, just simply carry out all of these five strategies!
1. Circuit Exercises:
If you wish to build up muscle and lose body fat simultaneously, you need to do circuit exercise for three days each week. Complete body workouts such as lunges, pushups, as well as pull-ups, for starters group of fifteen repetitions are crucial. Ensure it is a consistent routine to practice every workout with 60 seconds or so of leaping rope. During this, you will be likely to burn up around 550 to 650 excess calories per work-out.
2. Abs Muscles Workout:
Thrice weekly, crunches in addition to leg lifts for three sets of 20 repetitions really should be performed. Additionally, planks by keeping your body in a push-up posture on your elbows for 30 to 60 seconds for four sets would be tremendously rewarding.
Without a doubt, for those people who were bothered about not getting actually to eat, no need to be worried simply because you certainly do! The type of meals you are going to consume during this period is essential in ultimately causing the transformation you want to see. Unprocessed foods such as fresh fruits, veggies, whole grain bread and also pasta, poultry, beef, fish as well as low-fat dairy need to substitute processed foods that are loaded with sugar.
4. Abstain from Water Retention:
Steering clear of water retention implies keeping away from or cutting down your salt consumption. You can still flavor your meal with other spices and herbs as a substitute.
Worrying together with stress and anxiety may cause the over-production of a particular hormone referred to as cortisol, which promotes gaining of weight around the tummy region. Therefore, make an effort to maintain your disposition.
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Many people admit to skipping breakfast giving several excuses: regardless of whatever time at which they ate in the morning, they eventually end up hungrier than they had been as though they have not eaten at all. Does this remind you of anything? Their nutritionist intuition tells them that the reason they are hungry has nothing to do with taking breakfast. Some people have good intentions and reason, but in most cases they do not seem to know what a balanced breakfast is.
Below are the most common mistakes to avoid at breakfast
Not Enough Protein
Many people take a bowl of cereal with milk for their breakfast. It seems to be a good choice, right? Of course, a cup of milk provides 8 grams of protein, but think about it, how often do you swallow all the milk that comes with your cereal? Not often. Proteins are digested slowly than carbohydrates, so if you consume larger amounts, you’ll soon be hungry again. If you do not want to drink milk from the bowl, add a boiled egg to your breakfast for extra protein. You also consume by taking a whole-wheat toast, and if you do, do not add only a slight hint of peanut butter or almond. You can enjoy a full layer of butter on your toast as to have more protein.
Too Little Fiber
The more sugar in your morning cereal, the faster it is digested, and you will be hungrier. Conversely, more fiber will fill you up for a longer period of time. Here is the rule from experts for cereals; there should always be at least 5 grams of fiber and more fiber than sugar. For extra fiber, add chia seeds or flax. If you choose flax seed, be sure to grind them first, otherwise you will not benefit from their nutritional benefits.
A fat-free meal can leave you less hungry an hour later. Observe a balanced breakfast as it is called. A Greek yogurt has 0% of high fiber, cereal and berries. We must move to low-fat yogurt (not 0%), or add nuts to prevent hunger pangs with just a little more than enough.
Insufficient Amounts of Fruits
Although a piece of fruit is rich in fiber, vitamins and minerals, this is not enough for breakfast. Breakfast on the go like an apple on the way, does not cut hunger. However, if you sat and ate 300 or 400 calories, you would be more satisfied. Around lunch time, this caloric supplement will be gone and will be prevented from succumbing to a day of snacking.
Too Late In The Day
Experts advise in general to eat, if possible, within one hour of waking. The longer a person waits to have breakfast makes it more difficult to achieve satiety even after eating. Remember, one of the breakfast goals is to provide you with the right amount of energy to keep you going after a long time without eating. After the breakfast time merges with lunch, that meal no longer properly fulfills its mission.
To summarize, if you want to be satisfied with your breakfast, try to avoiding these mistakes. But remember, any breakfast is better than no breakfast at all.