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10 tips to destroy belly fat for good


Losing weight takes a great deal of sweat and discipline, however even once you are not powering through a treadmill interval workout or numeration calories, there ar a lot of easy ways that to visualize those pounds soften away. use these ten very little tricks daily to assist you to lose weight, no gym or diet needed.

  1. Drink a glass of water with every meal

Starting your meal with a glass of water can make you feel fuller and hydrated. This can help prevent you from eating too much.

2. Have a piece of dark chocolate for dessert:

Instead of choosing the cookies within the break space, satisfy your sugar craving with a chunk of bittersweet chocolate. it should not feel quite as satisfying at first, however as you wean yourself off of excessive amounts of sugar, you will be glad you are saving calories and enjoying a healthier however still decadent treat.

3. Be diligent with portion control:

If you wish to lose weight, stay with the proper portion at each meal. Take a measure of snacks rather than consuming them from the bag, use smaller plates to trick your mind into thinking smaller portion ar a lot substantial, and store leftovers promptly thus you are not tempted to go back for seconds.

4. Make a few simple swaps at every meal:

Choosing a  source vinaigrette dressing over creamier choices like skunk dressing will prevent eighty calories, whereas choosing contemporary fruit rather than dried will prevent dozens a lot of. Get a listing of more simple swaps to save lots of calories.

  1. Move more:

Even if you can’t dedicate a whole chunk of your time to a workout, you’ll burn a couple of additional calories by moving a bit a lot of throughout the day. Take breaks to run round the workplace, take the steps rather than the escalator, and park a bit farther from the workplace entrance to up your calorie burn.

6. Get enough kip

Seven to eight hours is that the target, says fitness model and Pt Alex Crockford. “When your body is at rest is once your muscles grow and recover when exercise.” If you’re coaching sort of a demon however sleeping sort of a nocturnal ’90s raver you’ll fail and find yourself packing on the pounds.

7. Drink milk

There is some proof that atomic number 20 deficiency may slow metabolism. A pint of milk contains two-thirds of your RDI of calcium, and folks who get enough of this mineral square measure throw than those that don’t, per the British Journal Of Nutrition. analysis has shown that intense calcium through dairy farm foods like low fat food or nonfat cheese may additionally contribute to reducing fat absorption from alternative food sources.

8. Increase your vitamin D levels.

This doesn’t embody sitting within the sun for hours on finish. vitamin D absorbed from food is crucial for the preservation of muscle tissue. you’ll be able to get ninetieth of your suggested daily intake from a 100g piece of salmon. therefore eat lots of fish, eggs, milk and cereals to induce your intake up.

  1. Attack this workout once or twice a week 

Crockford’s go-to fat torching drill. Set a timer for 3 minutes. Do five pull-ups, box jumpsj, 15 thrusters, 20 kettlebell swings and then as several reps as doable of good-form burpees until the time is up. Rest sixty seconds, then repeat for between 2 and 4 total sets. “Keep a tally of the entire range of reps you accumulate,” says Crockford. “This is your score. Next time spherical, beat it.”

  1. Eat more

Yes eat more, you read that right. The key, though, is what to load on. “Add 2 fistfuls of vegetable to each meal,” says preciseness Nutrition’s Brian St-Pierre. they are nutrient-dense however low on calories – therefore they’re going to fill you up while not being finished, and keep you healthy.



27 Motivational Workout Quotes

27 Motivational Workout Quotes
Are you seeking inspiration? Do you need a little help keeping yourself on track with your diet, workout and exercise plan?
Then you’re not alone! Here below, we’ve put together 27 of our favorite motivational workout quotes that are sure to give you that extra little bit of inspiration and desire to keep you on track for your goals.


Motivational Workout Quotes



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21 Delicious Weight Loss Meals


You may assume that every weight loss meals have to be compelled to be boring and tasteless, however, I will tell you without delay, that’s simply not true! It very is feasible to eat healthy, wholesome meals wherever you crave every single next bite — all whereas losing weight and staying full and satisfied!

And the awful factor is that you just won’t even have to be compelled to quit uptake your favorite foods like burgers, Macintosh & cheese, or pizza. You’ll realize all those and plenty of additional delicious favorites within the list of low-calorie meals below.

They’re all healthy, tasty, and straightforward to create. Keep reading for twenty-one of your soon-to-be favorite meals!


  1. Grilled Adobo Chicken Burgers

Image result for Grilled Adobo Chicken Burgers

Try these Grilled Adobo Chicken Burgers. Its a fusion of Mexican and Filipino style adobo chicken flavors which when combined then grilled up to make one FLAVORFUL chicken burger! These Chicken burgers are simple to make, healthy, gluten free, dairy free, and unreal nice! and great for BBQ

View full recipe.

Watch: 5 foods proven to increase women’s metabolisms 

  1. Butternut Squash With Rosemary And Halloumi

Trying to eat more of these vegetarian meals? Pairing it with butternut squash and rosemary is a great place to start.”

View full recipe.

  1. Lemon Chicken Romano

“Lemons makes me remember of a bright sunny summers day so I patterned nowadays could be good for preparing with lemons. and I even have a bunch of lemons i would like to use. I had this idea to make a formula almost like Chicken Parmesan however with many alternate flavors. “

View full recipe.

  1. Skinny Broccoli Cheddar Soup

Healthified Broccoli Cheddar Soup Recipe

These healthy (aka “skinny”) broccoli cheddar soup still tastes as rich and comforting as the higher-calorie classic version and very easy to make.

View full recipe.

Shed one pound of FAT every 72 hours with this tea – get started now!

  1. Creamy Greek Yogurt Mac & Cheese

“These Creamy Greek Yogurt Mac & Cheese is really delicious. it is quick to make.

View full recipe.

  1. Skinny Shrimp Alfredo Pasta Bake

These Skinny Shrimp Alfredo Pasta Bake is easy to prepare and can even be prepared ahead of time. All you need to do is put it right in the oven and dinner will be on the table in just 15 minutes. voila.”

View full recipe.

  1. Healthy Spinach Lasagna Rolls

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“These contain 224 calories per roll. It tastes yummy and good to start your day with.

View full recipe.

  1. Chili Pasta Bake

These two comfort food recipes—pasta and chili—come together in an epic bake. it is very delicious meal

View full recipe.

9. (Almost) No Carb Pizza

just make sure you cook it until the top is golden brown and let it cool for 10 minutes before adding the toppings and that will help.

View full recipe.

  1. Easy Healthy Baked Chicken Parmesan

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These homemade Healthy Baked Chicken Parmesan is healthier than traditional chicken parmesan – especially restaurant versions – but doesn’t sacrifice in the flavor or texture department.”

View full recipe.

  1. Buffalo Chicken Lettuce Wraps

These Buffalo Chicken Lettuce Wraps make a delicious light lunch or dinner – like a salad you can eat with your hands!”

View full recipe.

  1. Parmesan And Spinach Orzo

  1. Parmesan And Spinach Orzo is one of my favorite pastas. It’s easy to prepare and when you couple that with the amazing flavors of the salty Parmesan and fresh spinach in a light cream sauce, tasts yummy”

View full recipe.

  1. Cauliflower Pizza Crust

This Cauliflower pizza crust is among the popular low carb dieters and mainly fitness enthusiasts. Because you are indulging with pizza, America’s favourite comfort food, and not wrecking your nutrition numbers.”

View full recipe.

  1. Santa Fe Stuffed Pepper

Today I’ve got another delicious, healthy option for you! I like preparing and put it in as many dinners as possible. Today’s stuffed peppers are no exception!”

View full recipe.

  1. Garlic Parmesan Zucchini and Tomato Bake

I have baked tomatoes topped with Parmesan cheese many times. so then, I thought why not combine both with some garlic and make zucchini bake?! which came out nice.

View full recipe.

16.Garlic Mushroom Quinoa

“An easy, healthy side dish that you’ll want to make with every single meal!”

View full recipe.

  1. Pumpkin Bisque

“Even if you’ve decided to cut back on dairy, it’s possible to warm up with a creamy bowl of hot soup that doesn’t lay on the cream or calories too heavily. This light pumpkin-coconut bisque will curb your dairy cravings and keep you on track this Fall.”

View full recipe.

  1. Stuffed Green Peppers with Brown Rice, Italian Sausage, and Parmesan

“This is my best recipe for stuffed green peppers, with turkey Italian sausage, brown rice, and Parmesan, and they freeze well too so you might want to double the recipe. These delicious stuffed peppers are low-glycemic and gluten-free.“

View full recipe.

  1. Vegan & Gluten-Free One Pot Ratatouille Spaghetti

This Chickpea Spaghetti was one of my best recipes. No sogginess, just that perfect bite and texture.”

View full recipe.

  1. Spicy Peanut & Tenderstem Noodle Stir Fry

Image result for Spicy Peanut & Tenderstem Noodle Stir Fry

These recipes are very yummy and easy to make.

View full recipe.

  1. Easy Burrito Bowls

Just give these burrito bowls a try right at home. It’s very easier to prepare and healthier.

View full recipe.

Even once you’ve found some recipes to feature to your regular rotation, you’re doubtless still aiming to have a great deal of confusion concerning what else to eat throughout the day. What parts, what time to eat, what percentage carbs, what quantity protein… those sorts of queries.

Nutrition research worker John Barban has long been better-known for his target the inherent variations between men and girls once it involves obtaining results from diet and exercise. He recently started accepting what he calls the “5 wonder veggies for women.”

Now you recognize that you just will eat mouthwatering meals while not ruining your weight loss! make certain that you just pin this therefore you’ll be able to return and notice additional toothsome meals for losing weight to cook within the future!


22 Healthy Dinners That Take 30 Minutes or Less!


Most people need to induce back to the healthy dinner intake, however there ar continuously days wherever we tend to don’t have enough time to form a healthy dinner. I’ve rounded up thirty-one Healthy Dinner Recipes That Take a half-hour or Less to form obtaining back to healthy intake easier

But they’re also all wrong! consuming healthy doesn’t have to be compelled to be loathsome, it doesn’t have to be compelled to take forever, and you don’t have to be compelled to be a gourmand cook! read on for our 22 healthy delicious meals that take a half-hour or less to prepare!

1. Chickpea Curry

These recipes are made with canned beans and It’s easy to make. This healthy meal is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.

View full recipe.

2. Sheet Pan Chili-Lime Salmon

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Sheet Pan Chili Lime Salmon with Fajita flavors, and a charred, crispy roasted trio of peppers for an easy and healthy weeknight meal!

View full recipe.

3. BBQ Cauliflower & Chickpea Tacos with a Creamy Lime Slaw

These BBQ Cauliflower and Chickpea Tacos are delicious, flavorful and filling!

View full recipe.

4. Smoked Gouda Mushroom Quesadillas

Image result for Smoked Gouda Mushroom Quesadillas

These Smoked Gouda Mushroom Quesadillas are delicious! Creamy and melty, golden and crunchy, perfect for a quick vegetarian lunch.

View full recipe.

5. Peanut Sauce Chicken and Broccoli Bowls

These easy and healthy Peanut Sauce Chicken and Broccoli Bowl only take about 20 minutes to make, and is a dinner the whole family will love!

View full recipe.

6. Skinny Shrimp Piccata with Zoodles

Image result for Skinny Shrimp Piccata with Zoodles

Zoodles low-carb, gluten-free, and cooks in under 20 minutes in just one skillet. Fresh, light, and delicious!

View full recipe.

7. 20 Minute Beef Snow Pea Skillet

This 20-minute beef snow pea skillet is the perfect fast weeknight meal with a little takeout fake-out feel. Made all in one skillet and easily served alone or on top of rice. You’ll love how easy and delicious this meal is to make!

View full recipe.

8.Tilapia With a Lemon Herb Butter Pan Sauce

Image result for Tilapia With a Lemon Herb Butter Pan Sauce

If you’re looking for a fast, elegant, and easy fish recipe, look no further! Tilapia with a lemon herb butter pan sauce is the perfect fuss-free weeknight recipe because it takes less than 20 minutes!

View full recipe.

9. Spicy Miso Zucchini Ramen Noodles

Do you love ramen, but don’t want to spend all day making it? Then may I introduce Spicy Miso Zucchini Ramen Noodles. Healthy and full of flavor, it’s on the table in just 30 minutes!

View full recipe.

10. Asian Sesame Steak Fajita Salad

Asian Sesame Steak Fajita Salad combines all your best flavors of fajitas along with a sesame lime cilantro dressing into one jam-packed and flavorful salad!

View full recipe.

11. Asparagus Sweet Potato Chicken Skillet

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This Asparagus Sweet Potato Chicken Skillet recipe is a delicious, healthy, and easy-to-make meal that will be on your dinner table in less than 30 minutes. This is gluten-free, whole30, paleo, and perfect for your busy weeknight dinner.

View full recipe.

12. Basil Pesto Chicken Pasta with Sundried Tomatoes and Broccoli

This cozy pasta dish comes together in less than 30 minutes!

View full recipe.

13. Healthier Skillet Lasagna

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This Healthier One Pot Skillet Lasagna is loaded with sneaky veggies, ground chicken or turkey, and a homemade tomato sauce making it an easy, healthy dinner that’s ready in 30 minutes! The family will never know

View full recipe.

14. Sweet Chili Salmon & Broccoli Quinoa Bowls

Sweet chili salmon is served with roasted broccoli on a quinoa bowl. Simple and super quick to get on your dinner table.

View full recipe.

15. Chicken and Broccoli Stir Fry

Image result for Chicken and Broccoli Stir Fry

This recipe for chicken and broccoli stir-fry is a classic dish of chicken sauteed with fresh broccoli florets and coated in a savory sauce. You can have a healthy and easy dinner on the table in 30 minutes!

View full recipe.

  16. 20 Minute Sweet & Spicy Pork Ramen Stir Fry

This 20-minute pork ramen stir fry is sweet, spicy and filled with vegetables for an easy, healthy weeknight dinner.

View full recipe.

17. Chicken Fajitas with Chipotle Lime Crema

These easy Chicken Fajitas are seeping with flavor from the best great chicken fajita marinade! After marinating, its a quick 10 minute cook time for a delicious, satisfying dinner that tastes better than any restaurant. 

View full recipe.

18. Butternut Squash, Black Bean & Kale Tacos

These butternut squash, black beans, and kale seasoned with warm Southwest spices are the perfect pairing in these vegetarian and gluten-free tacos!

View full recipe.

19. Cheesy Sun-Dried Tomato Pasta with Sausage and Spinach

Sun-Dried Tomato Pasta with Sausage, Spinach, and White Beans—an easy, healthy pasta recipe that comes together quickly. Flavorful and filling!

View full recipe.

20. Mexican Quinoa and Sweet Potato Skillet

These Mexican Quinoa and Sweet Potato Skillet is an easy one pot meal that you can have on your table in 30 minutes.

View full recipe.

21. Broccoli and Bell Pepper Chicken Stir Fry

A healthy and delicious broccoli and bell pepper chicken stir-fry, made with the BEST stir-fry sauce.

View full recipe.

22. Black Bean-Smothered Sweet Potatoes

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This is a fast last-minute supper.T he fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. You can eat the potato skin if you want; it’s full of fiber.

View full recipe.

Even though you’ve got dinner discovered currently, you continue to most likely have some confusion over what you ought to be taking at the end of the day. What kinds of food, however huge of parts, what time to eat, ar all robust thought that I think have come crossed your mind?

Note, taking healthy meal doesn’t need to be a duty that needs you to be superb cook with hours to spare! Hopefully, you’ve found quite some fast and wholesome meals to feature to your dinner rotation.


13 Exercises That Burn More Fat Than Running!


Exercise scientists have strictly studied the number of energy a person expends doing different kinds of exercise, and they’ve determined that workouts ar the best for burning calories. The factor to retain in mind: the mores additional muscles you use and also the tougher (and longer) you push those muscles, the more energy your body can churn through

So as to maximise the number of calories you’ll burn, “you would like to have an exercise that uses each lower and higher body muscle groups and is performed at a high intensity

The 13 Cardio Exercises That Burn More Calories than Running

  1. Trampolining

After removing the bedchamber from the equation, burning calories and having fun seldom go hand-in-hand.

Until now.

Throw in the additional calories you burn from the shrieking, riant and whooping and ten minutes of air-time sees you burn the maximum amount of 30 minutes by jogging!

In fact, some exerciser gyms like Sky Zone, claim you’ll burn the maximum amount as 1,000 calories per hour! That’s over sixteen calories a minute!

AND, it’s the foremost fun you’ll ever have ‘exercising’. Guaranteed.

This ranks trampolining the foremost humorous of our exercises that burn a lot more fat than running!most hilarious of our exercises that burn more fat than running!

  1. Battle Ropes.

The battle ropes ar those thick, heavy, cumbersome ropes you see in several gyms.

And it’s their stubborn inertia that makes them therefore helpful for burning calories in fast time.

A recent study revealed within the ‘Journal of Strength and acquisition Research‘, found that whipping with heavy ropes for ten(10) minutes burns 112 calories.

That’s simply over eleven(11) calories per minute folks!

  1. Rock Climbing

Although there’s no best feeling than scaling the other side of a mountain, you don’t have to be compelled to board the Rocky’s to get pleasure from climbing.

Indoor rock gyms provide everybody from just starting climbers to advanced boulderers a chance to hone their skills and burn fat.

In fact, the rock climbing burns up to fifteen calories per minute, provided the climber doesn’t rest much more between routes.

  1. Paddle Boarding

At a leisurely pace, you’ll burn seven calories per minute paddle boarding.

Pick up the pace the least bit and suddenly you’re nearing 14 calories per minute.

Not solely is paddle boarding quiet, the core muscles you’re employed making an attempt to stay you balanced can leave you chopped in no time.

Throw a bit paddleboard yoga in on the lake and you’ve added strength and suppleness into your travail routine.

  1. Jump Rope

Not only for grade school youngsters, but jumping rope may also be a fantastic method to burn a lot more calories, very faster.

Not solely will jumping rope burn a whopping 10 calories a second, it strengthens your legs, butt, shoulders, and arms within the method.

Start with simply ten minutes every day and you’ve burned 1,000 calories or nearly one hundred grams of fat in an exceedingly week.

  1. Hit the HIIT

High-Intensity Interval Training (HIIT) is one of the most efficient ways to burn fat out there.

Typically comprised of body weight exercises, such as burpees, push ups, pull ups, and squats among others, HIIT has long been a favorite training method for athletes for good reason.  A single HIIT workout can burn up to 16 calories per minute, nearly twice that of running.

Plus, HIIT is a total-body workout strengthening everything from legs to butt, shoulders to arms, core to back.

  1. Indoor Cycling

Attempting to get on the bike at the gym and watch TV, you won’t get the sort of fat burn you’re searching for.

Instead, select a spin category that comes with a range of speeds and resistances.

Burning ten calories per minute, indoor sport is easy on your joints and a lot fun than running solo.

Plus, with the correct sports instructor and classroom atmosphere, you’ll have else energy and responsibleness that you simply wouldn’t have otherwise.

  1. Fat Tyre Biking (FTB). 

No ‘spare tyre’ here!  That’s because this trendy new winter sport scorches 1,500 calories an hour!

That’s an insane 25 calories every minute, over double that of running!!

Designed to make easy work of winter terrain, fat tyre biking certainly won’t go easy on that lower belly pooch.  The key is in the extra resistance provided by the bike’s oversized, chunky tyres.

However, you don’t need Arctic conditions to enjoy melting off the pounds.  Because these bikes are just as at home on tarmac as they are in snow.

It’s no surprise that FTB ranks top of our 13 exercises that burn more fat than running.

There is a reason wh

9. Kettlebell Workouts

y so many people love kettlebell workouts. In just 20 minutes, the typical person burns 400 calories!

That’s a whopping 20 calories per minute, more than twice that of running!

Bonus: you use stabilizing muscles in your arms, back, legs and core that will help you with your functional strength.

But before you start swinging, be sure to check your form with a personal trainer or kettlebell instructor.

Not only will you avoid injury, you’ll maximize your fat burn.

  1. Rowing

Don’t have a crew partner?  Never fear.  Rowing machines are sitting in just about every gym in the nation.

Try varying your workout by rowing in 500 metre intervals with a two-minute rest in between.

Not only will you burn up to 13 calories per minute, you will keep your form as you move through the workout.

Best of all, rowing works nine major muscle groups as well as your cardiovascular system without any stress on your joints.

  1. Roller Skating

Throw on that acid washed denim and hit your local skating rink cause roller skating burns up to 10 calories per minute.

Besides enjoying a sweet soundtrack blaring on the speakers, you can make it a social event by inviting all of your friends!

Even if you opt for solo roller blading down the sidewalk, your calorie burn will still surpass jogging.

  1. Dance! Dance! Dance!

It is no wonder that dance aerobic classes continue to be popular.

Not only do you get to learn a few moves for the club, you burn a staggering 11 calories a minute if you go full intensity for the entire class.

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You also tend to feel more like you are at a party than the gym making dance aerobics a way for people to maintain their fat burning potential over a lifetime.

  1. Hiking

When we say hiking, we’re not talking about a leisurely stroll to the coffee shop for a latte and a muffin.

Hiking even 3 miles per hour through foothills can burn up to 11 calories per minute.

That number jumps to 15 calories per minute if the hike includes some uphill climb.

Carry a pack, and you can nearly double your per minute burn!!

Plus, walking in nature has been shown to improve memory, boost mood and enhance creativity!



15 Foods That Kill Belly Fat Fast


Here are the 15 Foods That Kill Belly Fat Fast

  1. Avocados:

loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fibre (11 – 17g per avocado) and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat.

2. Peanut Butter:

not just peanut butter, but mostly any seeds and nuts: pistachios, walnuts, almonds, pumpkin seeds, sunflower seeds and flax seeds. Why? They keep you full and satisfied for long periods of time and they are full of healthy fats and minerals.

3. Healthy Oils:

extra virgin olive oil and coconut oil actually help burn fat by supplying healthy oils your body needs to burn stubborn body fat.

4. These veggies:

certain vegetables such as broccoli, cauliflower, brussel sprouts, kale and cabbage contain special phytonutrients (fight-o-nutrients), such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat.

5. Omelets:

Eggs aren’t bad!!! They are nutrient dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E and K, folate, choline, lutein, calcium, iron, phosphorus, zinc and omega3 fatty acids. Plus, they will keep you full for long periods of time. Choose eggs from free-range chickens for more healthy nutrients.

6. Dark Chocolate:

It is loaded with anti-oxidants (nearly 8 times that found in strawberries) and contains stimulants that can have a positive effect on fat burning. Make sure to choose 80% or higher cocoa content for best results

7. Oatmeal/Porridge:

packed with fiber and whole-grain goodness, you can’t go wrong. Just stay away from the processed, high-sugar junk out there and stick to slow cook oats. Add berries, walnuts cinnamon to taste.

8. Green Tea:

Contains potent antioxidants and has been linked to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35-43.

9. Beans:

Black Beans, navy beans and lima beans all have 6 or more grams of fiber per 1/2 cup. Fiber can clean your system of pounds of “toxic” waste.

10. Berries:

strawberries, raspberries, and blackberries are loaded with fiber (which slows sugar absorption) and are packed with vitamins that can fight cravings. (cravings can come from vitamin deficiencies)

11. Cinnamon:

Researchers have found that cinnamon contains a type of antioxidant that increases insulin

Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels and is a potent antioxidant.

12. Chili Peppers:

Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels and is a potent antioxidant.

13. Yogurt:

Most regular yogurt is bad for your belly. Its loaded with belly-bulging sugar (real or artificial). However, Greek yogurts (plain) are loaded with probiotics that fight that belly bulge.

14. Wild Salmon:

One of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.

15. Meat:

Turkey meat (white preferably) or any lean protein source is a good belly blasting food. This includes the wild, salmon, free-range chicken, whey protein powders, and especially grass-fed beef because it contains natural CLA – a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.



15 Weight Loss Meals Under 500 Calories


The most important part of any weight loss journey is what you’re eating. Exercise, as incredibly important and necessary as it is, can easily have its effects wiped out (and then some) in just a few moments of giving into temptation.

But while you likely already knew how important it is to be eating healthy if you’re wanting to lose weight, there’s probably still a lot of mystery surrounding exactly what you can be eating — and you’d probably prefer it to not taste like poorly flavored cardboard, as well.

Working mom reveals her 6-minute weight loss secret

Well, you’re in luck, because there’s surprisingly a massive amount of people just like you that want to look good AND enjoy what they eat! Who knew, right?? Anyways, keep reading and you’ll find 15 delicious easy-prep meals that are under 500 calories.

  1. Buffalo Chicken Wrap

”Healthy Buffalo Chicken Wrap is a light and healthy wrap filled with buffalo chicken breasts, Greek yogurt, bleu cheese crumbles, broccoli slaw, celery, avocado and tomatoes for an easy lunch with bold flavor!”

View full recipe. 317 calories.

2. Garlic Chicken & Potatoes

“Hearty, flavorful, easy, and just under 500 calories! I predict this dish will soon become a family weeknight staple.”

View full recipe. 474 calories.

3. Chicken & Asparagus Stir Fry

“Brighten up your winter dinner with the refreshing taste of lemon and the ease of this recipe. Serve over brown rice for a complete meal your family is bound to love.”

View full recipe. 268 calories.

4. Pan Seared Chicken Breast With Sun-Dried Tomatoes

“Pan-Seared Chicken Breasts with Sun-Dried Tomatoes: Quick, easy and delicious pan-seared chicken with sun-dried tomatoes and a flavorful sauce.”

View full recipe. 319 calories.

Watch: 5 foods proven to increase women’s metabolisms significantly (1:05 mark)

5. Cauliflower Crust Pizza

  “If Saturday is pizza night at your house, try this veg-powered alternative. Freshly grated cauliflower serves as the base for the creative and delicious crust that you can fold up just like traditional pizza!”

View full recipe. 272 calories.

6. Chicken with Pesto Zoodles

“When the zoodles are cooked al dente, I stir in the pesto and watch as it heats up and coats the zucchini and onions. As soon as the pesto is incorporated and the chicken is done, time to plate up and eat!”

View full recipe. 500 calories.

7. Skinny Thai Green Chicken Curry

“A fresh, fragrant and light-but-creamy Thai chicken curry. Only 500 cals per serving INCLUDING rice (226 cals without). Less than 2 syns per serving on Slimming World Extra Easy.”

View full recipe. 500 calories with rice, 226 calories without.

8. Spaghetti Squash Mac & Cheese

“Lighten things up with this healthy twist on mac and cheese that amps up the nutritional value as it cuts back on calories and carbs.”

View full recipe. 296 calories.

9. Sesame Salmon and Cucumber Salad

“Eating a low carbe dinner is one trick she’s learned to avoid going to sleep uncertain about her blood sugar. Plus, with a simple salad and quick-cooking fish, it doesn’t take long to prepare.”

View full recipe.

10, Crispy Baked Chicken Tenders

“If you’re looking for a way to spice up your usual chicken dinner, try these gluten-free baked chicken tenders!”

View full recipe. 172 calories.

11. Mozzarella Chicken in Tomato Sauce

“If you don’t have the time to make a restaurant quality dinner, but you’re craving those flavours, this recipe is for you! Mozzarella Chicken In Tomato Sauce always wins!”

View full recipe.

12. Easy Lemon Herb Pork Chops

“These Easy Herb Lemon Pork Chops will become a regular on your family’s menu. Tender and absolutely delicious, serve these up with sides or on a salad!”

View full recipe. 272 calories.

13. One-Pot Turkey Taco Skillet

“My goal with this turkey taco skillet was to keep it as healthy as possible, low carb, pile in as many veggies as I could (since they’ll be smooshed in alongside cheese and spices!), and make it take just one skillet.”

View full recipe.

14. Basil & Feta Sauce Chicken

“Basil-Feta Sauce Chicken – a Flavorful and tangy sauce made with basil, garlic and feta cheese served over deliciously juicy chicken.”

View full recipe.

15. Beef Burgers with Jerk Onions & Cucumber Salad

“You might have had jerk chicken before but have you tried jerk onions? My latest experiment was to use jerk spices and flavours with cooked onions, which I then used as a flavoursome condiment with simple beef burger patties. Super fun and tasty…”

View full recipe.

Even after you’ve picked out a few meals to add to your rotation, you’re likely still going to have a lot of uncertainty on what else to eat throughout the day. What portions, what time to eat, how many carbs, how much protein… those types of questions.

There’s a new (but so far little-known) plan called the 4 Week Diet that will answer all these questions (and more) for you, allowing you to remove all the mystery and take off the pounds in a hurry, without making your life completely miserable.

People are seeing 24-32 pounds of weight loss and 4-8 inches off their waist in just 4 short weeks. All of its backed up by science and the plan gives you all the tools you’ll need to see weight loss that lasts far into the future. Go ahead and watch this video now to learn how to follow it.

See, you can eat healthy and lose weight, all while enjoying every last bite of what you eat! Be sure to pin this so you can come back and find more delicious meals under 500 calories in the future!


11 Things People Don’t Realize You Are Doing Because Of Your Anxiety


Anxiety will be terribly harmful and it’s not one thing to just ignore. The worst drawback is that of individuals will know and understand the implication it might have on an individual and find those anxious people as being lazy, head-in-the-clouds and passive.

If you’re not that anxious person, knowing this will assist the way you understand anxiety much better.

  1. Decline invites even when you really want to go.

Sometimes, anxiety is thus draining, that you simply can’t muster enough energy to travel or go out. notwithstanding however excited you were for the event beforehand, once the day truly comes and your anxiety is fully force, you say no. You don’t need to be a burden to anyone if you were to travel, therefore the best option for you is to not attend.

2. Obsess over trivial things other people may not even notice

The truth is that when you continue thinking about what someone did to you is enough for you to start processing the situation for more days! you tend to obsess over every little thing that has just happened now or a week ago, or any time ago, really.

Whatever the case might be, a lot would get confused by the notion that you even observed such things.

  1. Go to bed late, wake up early in the morning

    One of the main problem for you now is certainly sleeping. Of all the situation in your head after the day, you find it difficult to go to bed early.

    Early in the morning, your anxiety problem starts again and ringing several alarms to get things going – even when you are overtired. When your anxiety begins when you just wake up that morning, you can’t do anything to stop it, so you don’t go back to bed.

  1. You constantly fear the worst scenario in every situation.

Before going for your first dates, you were convinced it’s going to go somehow wrong. Before going on any trip, you already believed that everything is falling apart. When you are sick, you become more afraid that something truly wrong with you. The list goes on and on, and it seems silly to others. But for you? It’s real fears. It’s real to you.

  1. You replay conversations over and over in your head.

It does not matter how well a conversation might go with a person, you will always replay that conversation in your head with the fear that you may have said something wrong to that person. That’s why you tend to avoid every confrontation in the first place.

This persistent situation seems to be able to haunt you until it starts going dipper from the inside of you.

  1. You become more worried about yourself when people voice concern for you.

When people ask you if you are ok when you are having an anxiety attack, or when people come to you when you are way over your head with negative thoughts, it makes your anxiety worse. Of course, they all mean well, but when others worry for you, it makes you think – “If they are worried, then I should worry even more about myself!”

  1. You think it’s your fault when someone doesn’t reply right away.

Whether it’s your significant other, your best friend, or sister, you constantly get worked up when people don’t respond to you. People without anxiety would usually not pay it any mind, but for you, it’s a huge deal. Usually, when people don’t answer you or text you back, you think that it’s all of your faults. You always think that you did something wrong, when most likely, they are just terrible at communication.

  1. You sometimes feel like you are having a breakdown every few days, when mention of the future is brought up.

The future is a huge trigger for you. You hate when people ask you what your plans are for the next five years, and it will cause you to retreat. Graduating from high school and college for most people is very exciting, but for you it can be incredibly daunting and scary. You hate when people talk about their own future because it makes you feel like you aren’t good enough.

  1. You constantly compare your success to other people who are the same age as you.

You constantly see on Facebook that people your own age are getting their dream jobs, and it makes your head want to explode. You don’t want to compare yourself to others, but sometimes your anxiety gets the best of you and you can’t help it. You worry if you are ever going to measure up to them and if your goals are ever going to come true.

  1. You replay every mistake you make, and always beat yourself up over it.

Especially if you create an error at work, it will consume your thoughts and might ruin your day, or maybe a week. You perpetually try to try and do the most effective that you simply will do, however, once you accidentally send one thing that you simply shouldn’t, or once you do one thing you weren’t imagined to knock off the workplace, you’ll be able to get extremely down on yourself. Anxiety will really be your worst enemy.

  1.  You are too physically and mentally exhausted to get out of bed sometimes.

The anxiety you have may be so strong, that you feel like not being able to do anything you want to but just lie in bed and cry. sometimes times, the state of the anxiety can be a way too much for your mind to handle, and you might likely tend to take a few days off and rest your mind. Anxiety can have a much effect on our health, and it is not something to do way with easily. This can really be harmful, and many people don’t really know the effects it can have on an individual.

Source: thoughtcatalog.com

21 Healthy Appetite Suppressants to Lose Weight

image credit: health.com

Curbing hunger is a big part of losing weight. For most of us, learning how to curb your appetite is the biggest obstacle we face with reaching our goals. But there are healthy appetite suppressants out there, plenty of them in fact.

  1. Water

Making sure to drink plenty of water everyday is something we all should be practicing, but it is especially important to you if you’re dieting.

Water helps to flush the toxins from your system that have been stored in fat. Thirst is often confused for hunger, so before you reach for a snack, drink a glass of water instead.

2. Start With Soup:

Start your meal with a low-calorie, broth-based soup to keep yourself from overeating when the main entree comes.

3. Freshen Up:

Brush your teeth frequently or chew a mint gum. The fresh taste will help to discourage you from absent-minded grazing (snacking without realizing it) during your day.

4. Meditate:

Research has shown that meditation is effective for both appetite suppression and weight loss. It works by training your mind to not fall into the trap of emotional eating.(1)

5. Get Enough Protein:

Protein takes longer to digest than even complex carbohydrates. Your body also won’t begin burning fat unless it’s received enough protein. Make lean proteins like chicken, turkey and tuna mainstays of your meals.

6. Green Tea:

This wonder drink not only boosts your metabolism, but has also been shown to suppress your appetite. Drink up!

7. Eggs for Breakfast:

A great source of protein, starting your morning with eggs will help you breeze through those mid-morning cravings.

8. Eat More Fiber:

Foods high in fiber help you feel full longer. Look for whole grain popcorn, bread, cereal, and oatmeal as well as fruits, veggies, nuts, seeds, and beans.

9. Orgasm:

Having an orgasm not only gives pleasure and relieves stress, it also will suppress your appetite for a short time.

10. Eats Foods High in Water:

In addition to drinking plenty of water, eating foods packed with water like celery, cucumbers, oranges and tomatoes will keep you hydrated and feeling full. They’re also very low in calories, which means guilt-free snacking for you.

11. Chia Seeds:

After being eaten, chia seeds absorb massive amounts of water and form a gel which coats your stomach. The result? You stay feeling full for hours! Try adding them to your next salad or smoothie.

12. Eat Healthy Unsaturated Fats:

These take plenty of time to digest and will keep you feeling full longer. They’ll also lower your cholesterol and risk of heart disease.

13. Avoid Insulin Spikes:

At elevated levels, insulin causes fat gain and increases hunger. Regulate your carbs and keep your body burning fat by starting the day with a low-carb, high-protein meal like eggs.

14. Eat Almonds:

High in protein, almonds work great as a snack to curb your hunger between meals. Eat about 1 ounce, or 23 almonds, as a low-calorie (about 129, less than previously thought) snack between meals.(2)

15. Eat Slower:

Your brain takes about 20 minutes to realize you’re full. Give it a chance to catch up by taking your time, savoring your food, and enjoying relaxed conversation while you eat.(3)

16. Talk, Talk, Talk:

This one’s simple enough. Keeping conversation flowing will keep your mind off hunger and put a stop to overeating.

17. Don’t Skip Meals:

Skipping meals will slow your metabolism, and often leads to high-calorie binges when the fast is broken. Keep your sanity and your diet on track by not torturing yourself and missing meals.

18. Eat in Regular Intervals:

Eat 3 healthy, well-balanced meals per day with 1-3 snacks to fill in the gaps. This will keep your metabolism humming and your body in fat-burning mode.

19. Top Off Your Salad:

Add a tasty lean protein like grilled chicken or fish to your salad to keep your stomach full and feeling satisfied long after your meal.

20. Blend It:

Use a blender to add some air to your smoothies, sauces or fruit drinks. You’ll get to enjoy them longer and you’ll feel full longer on fewer calories.

21. Eat With a Purpose:

Nutrition researcher John Barban has long been known for his focus on the inherent differences between men and women when it comes to getting results from diet and exercise. He recently started emphasizing what he calls the “5 wonder veggies for women.”

Studies showed that when women added these common vegetables to their diet their metabolisms (and as a result, weight loss) increased significantly, regardless of the woman’s lifestyle or body shape. Learn the 5 veggies in this video (1:05 mark) that explains how it works.

10 Best Snacks for Weight Loss


Do you want a way to lose weight faster,, but still finding it difficult to overcome your food cravings habit, then never fear. There are so many great options that will help fill you up and taste quite good, and they all have low calorie.

Here are the 10 best snacks for weight loss!

  1. Greek Yogurt and Raspberries:

Stay fuller for an extend with a generous hand of Greek yogurt, that has been verified to assist in weight loss. Research from the University of Tennessee found that feeding three servings per day worked wonders for helping individuals to lose belly fat. adding a few raspberries will further boost weight loss offers you the ever-important vitamin C. Why will that help you?

A study from the Journal of the American Nutrition found that the water-soluble vitamin content in raspberries boosts the body’s ability to burn fat.

2. Grapefruit:

If you feel like eating something snackish and is not quite time to eat your proper meal, then eat some grapefruit.

Grapefruits are reached in fiber. The fiber content in grape will help to fill you up and they are a great source of protein.

Eating fresh grapefruit in the half hour before meals can lower your insulin levels and as well help you lose weight.

 3.Peanut Butter:

Peanut butter is a great choice of a morning snack. It can make you fill up in no time. This is due to its effects on controlling blood sugar levels.

4. Boiled Potatoes:

Boiled potatoes may contain carbohydrates but are quite great for weight loss. They are a source of protein and can really make you feel full.

you can as well get a lot more of your essential nutrients from them, including potassium — which most of us do not get enough of.

5. Tuna:

Tuna can be fantastic for weight loss especially when you put it in a salad or mix with mayo. It’s a source of protein but low in calories. Try to buy the tuna in water, rather than oil or brine to keep it as low fat as possible.

6. Eggs:

Eggs are essential for weight loss. They’re rich in protein and healthy fats as well. They are ideal for filling you up and getting important nutrients without loading up on calories. Make sure you eat the whole egg as much of their goodness comes in the yolk.

7. Avocado:

Don’t worry about eating avocado for weight loss. Though they contain fat but still good for weight loss.

They also reach in fibre and which include large amounts of water that lowers their calories and as well helps you feel fuller longer. They contain oleic acid, which is thought to minimize hunger pangs.

8. Oats and Blueberries:

Oat is quite good for breakfast. is easy to make and great for snacks.

They are high in fibre and can help to make you feel full.

Adding a few blueberries provides vitamin C, to not mention a healthy sweet kick. attempt to select plain oatmeal screw-topped with 0.5 a cup of blueberries.

9. Soups:

study on chicken proved that those who eat chicken felt full for a long time thereby making them eat less at their next meal, a study on another participant also show that eating soup prior to meals decreased appetite.

10. Chia Seeds:

A chia seed is perfect and has good potential for weight loss. They’re low in carbs and as well very high in fiber. Chia seeds expand after eating it, which helps you in getting fill up and curbing your appetite!

Hopefully, this has given you some nice choices for what to show to succeeding time cravings strike you between meals!