Recipes
Strawberry Lollie Pops
Ingredients
135g packet of Strawberry jell
250ml of boiling water
150g vanilla or strawberry yogurt
100 Strawberries pureed (depends on size)
Method
Dissolve the jelly and set aside to cool.
Add the fruit and yogurt and mix well.
Pour the mixture into ice pop molds and freeze for 4 hours.
(This will serve six people)
Champagne Jellies (over 18's restriction)
Ingredients
4 leaves gelatin
3 tablespoons granular canderel
100ml 100 percent pomegranate juice (Sugar free)
750ml of wine or champagne
Extra canderel
Methods
Put the gelatin leaves in a pan; add 100ml of cold water and leave to soak for 5 minutes.
Heat gently and stir for 5 minutes until melted. And remove the pan from the heat. Now stir in the canderel then pour into a large jug to allow it to cool (bigger surface area exposed the better. Pour into cups and leave it in the fridge. To chill.
Stir the Pomegranate juice into the gelatin liquid then carefully pour the champagne and stir well. Allow to coll then skim of the foam.
Pour into the chilled glasses and leave them for a few hours or overnight.
Sprinkle a little canderel on the top of the jelly when finished.
Apple Crumble - The easy method
Ingredients
150g of self rising flour
100g of margarine
50g of caster sugar
A tin of fruit filling
Method
Heat the oven at 250 degrees Celsius. Put the self raising flour, margarine and caster sugar into a bowl.
(Now the fun parts) use your hands and rub the mixture until the mix feels like breadcrumb.
Get a baking tray and spread the fruit filing in the tin Then layer the fruit filing on top.
(If you want it crack an egg and whisk it with a fork then brush it on the top layer).
Cook for 10 to 18 minutes until it is brown or golden and leave it to cool - Then enjoy.
(This serves 6 people)
Low Fat Frosty
Ingredients
16 ounces of Cool Whip
1 (14 ounces) of sweetened condensed milk
1 gallon of chocolate milk
Method
Pour the condensed milk and Cool Whip in an ice cream freezer.
Fill to fill line with the chocolate milk.
Stir all the ingredients, then turn the machine on and let it freeze.
Now enjoy this will serve at least two people and if you have an ice cream freezer it will make the experience even better.
Pineapple cream pie (diabetic friendly)
Ingredients
1 (20 ounce) can of crushed pineapple with juice
1 (3 ounce) package sugar – free instant vanilla pudding mix
½ cup water
1 tablespoon butter
½ cup Cool Whip Lite
2 tablespoons of coconut flakes
1 baked pie shell
Method
Drain the pineapple pieces, saving the juice.
Combine the pudding mix, the pineapple juice and the water.
Mix with an electric mixer (if you want to speed up the process).
When slightly thickened, add the pineapple chunks and the butter
Stir well.
Pour the mixture into a pie crust.
Allow the mixture to cool.
Just before serving the pie top it with Cool Whip and sprinkle with coconut (or caster sugar your choice).
This will serve at least 6 to 8 people.
Mandarin Turkey Salad
Ingredients
4 cups of cooked turkey cut into bite sized pieces
1 (8 ounce) can water chestnuts, drained and coarsely chopped
1 cup celery, bias cut
1 ½ cups of green onions, chopped
¼ cup of green pepper, chopped
2 hard-coiled eggs, peeled and chopped
1 cup mayonnaise or 1 cup Miracle Whip
¼ cup of orange juice
1 (10 ounce) can of mandarin oranges, drained
½ cup of toasted almonds
1 bunch of lettuce
Method
Combine turkey, water chestnuts, celery, green onion, green pepper, and eggs in a bowl.
Combine the mayonnaise and orange juice.
Pour the mixture over the turkey mixture and combine well.
Serve on a bed of lettuce, garnished with mandarin oranges and almonds.
This will serve 6 to 8 people and it will only take 5 minutes to make so eat up. It will be better if the turkey is freshly made but old turkey may be used.
P.S. - enjoy these recipes
Cheese omelet
Ingredients
2 cubes mozzarella cheese
1 egg
Salt to taste
Pepper
Red chili powder
A frying pan
Butter
Method
Cut the cheese cubes into smaller cubes, keep aside.
Break the egg into a bowl and whisk with a fork until the egg looks like it has been combined.
Add the cheese cubes, salt, pepper, red chill powder an mix well.
Put the butter in the pan and wait for it to melt and become frothy.
Pour the egg mixture into the pan and wait for 1 minute.
Using a fork, fold it into two halves.
Keep pressing for 2 minutes, and turn sides.
Take out on a plate.
P.S. - This dish can potentially feed two people. Enjoy!
Pizza Crackers
Ingredients
Crackers of your choice
Tomato sauce
Your favorite cheese
Method
Lay the crackers out on a plate.
put some sauce on the top of each cracker.
sprinkle the cracker with cheese and it is as simple as that.
Now put into the microwave for 30 seconds to a minute or until cheese is melted.
This is an example of something fun that you can make that is also very tasty and very very simple to do.enjoy!
Sweet Potato Fries
Ingredients
Sweet Potatoes chopped like french fries
Oil (it is really your choice off oil)
Fry chip pan
Method
Chop the sweet potato/yams into french fry size-thickness.
Heat up the oil in the pan - wait until the oil has stopped "bubbling" and has gone "still" or "clear". If you put it in too early you will ruin the oil so take care of when you add the potatoes.
Gently place the sweet potato fries into the pan - do this with a spoon - and do not drop them from a height, the hot oil will splash back and burn you.
Wait 2-3 minutes until the outside is golden then remove with a metal or wooden spoon (Plastic will melt).
This is one of my most favorite snacks as the potatoes are so sweet and I am sure you will enjoy these too.
Egg and Cheese Sandwich
Ingredients
Bread
Boiled eggs, chopped
Red capsicum (or green), chopped
Onion, chopped
Tomato, chopped
Mozzarella cheese, grated
Oregano
Mayonnaise
Salt
Black pepper powder
Chili flakes
Olive oil
Method
Take a bowl and add all the ingredients except bread, one after another.
Brush some olive oil onto the bread.
Take a slice of bread and place some of the mixture of ingredients on it.
Grate some more cheese on it. (Optional, for extra taste) and sprinkle little more chili flakes, oregano on it.
Place the bread slice on a grill in the microwave for 10 - 15 min at 200 c or until crisp and golden brown.
Can be served with ketchup or dip of your choice.
P.S. - If you want to make this recipe healthier you can substitute some of the ingredients for some of your own choice.
California Sushi Rolls
Ingredients
1 cup (215g) sushi rice
1 cup (250ml) cold water
1/3 cup (80ml) low-fat mayonnaise
2 hard-boiled eggs, peeled
1 Lebanese cucumber, finely chopped
1 carrot, peeled, finely chopped
1 tablespoon hoisin sauce
4 nori sheets
1/2 ripe avocado, stone removed, peeled, sliced
Salt reduced soy sauce, to serve
Method
Place the rice in a large sieve. Rinse under cold running water, stirring occasionally to remove any excess starch, until the water runs clear. Drain all the water from the rice.
Combine the rice and water in a medium saucepan over high heat. Cover the saucepan and bring to the boil. Reduce heat to low and cook, covered, for 12 minutes or until water has absorbed. Set aside, covered, to cool slightly.
Meanwhile, combine the mayonnaise and eggs in a bowl. Use a fork to mash until smooth.
Combine the cucumber, carrot and hoisin sauce in a bowl.
Place 1 nori sheet, shiny-side down, on a sushi mat. Use wet hands to spread one-quarter of the rice over the nori sheet, leaving a 2cm border at 1 short end.
Spread one-quarter of the egg mixture over the rice. Top with one-quarter of the cucumber mixture. Top with avocado slices. Roll sushi mat up firmly to enclose the filling. Repeat to make 3 more rolls.
Cut the sushi rolls into 1.5cm slices. Serve with soy sauce.
P.S. - I think the hardest part of this dish is the presentation and measurements but you can get around that problem very easily.
The Manwich
Ingredients
A baguette (Suggest a big one)
Thinly cut beef or chicken
Bacon
Onions
Tomato
Egg
Cheese
Lettuce
Garlic Mayo
Salt
Pepper
Method
Cut all the vegetables to your liking (it would be best if they were thin)
Fry the egg, bacon (or chicken) and onions if you want
Cook the beef, this process should only take about a minute if the beef is thin however if you substitute this ingredient for chicken I would suggest you buy a nice sauce as it can become very dry if you fry it for too long so watch the chicken like a hawk.
Now combine everything together…Walla.
I promise you…Best sandwich ever!
P.S. - I have made this recipe only using the chicken as I don't eat pig's meat but my friend has tasted the other version and said it was awesome. So Enjoy.
Healthy Lifestyle
How to burn fat
1
Exercise your whole body. Without getting too technical, the body loses fat by converting it into usable energy. This process is called ketosis. But then your body converts fat into energy, it loses fat from all over, not just in a specific place like your thighs. So in order to work away that thigh fat, you have to work out your entire body. If you want a full-body workout that burns a lot of calories but is relatively safe on your joints, try biking or swimming. These are recommended specifically for people suffering from arthritis or nursing a serious injury. Spin those legs or work those laps for an hour at least three times a week. Play a sport. Joining a recreational or competitive league, or merely playing with friends, can make a huge difference in burning calories. We're more motivated to participate in sports for social and competitive reasons. This means we're much more likely to play for the entire game and burn more calories than we are to give up when the workout becomes hard. Sadly, yoga and Pilates are not great at burning lots of calories, so don't rely on them exclusively. Yoga and Pilates burn about 200 calories per hour, compared to about 800 calories burned by playing competitive basketball. If you're serious about losing thigh fat, but seriously devoted to yoga, work another program into your calorie-busting routine. If you do nothing else, walk. Walking is an overlooked and underrated exercise. Depending on your weight and your pace, you can burn anywhere from 100-400 calories per hour walking. And as we all know, walking doesn't take it out of you like running, biking, or swimming does. Find a walking partner and work on burning calories together!
2
Target your thighs with thigh exercise. Maybe your thighs are a little less toned than you want them to be. That's okay. In order to blast away some of that flab, do some exercises that will replace the fat with a little bit of muscle. Squats. There are tons of different squat exercises you can do, but the basic idea is this: With your legs shoulder-width apart, lower your bum down to the ground until your thighs are parallel with the ground. Balance here for a split second before pushing up. Lunges. With a 5- or 8-pound dumbbell in each hand, lunge forward with one leg and bring the opposite knee about an inch above the ground. Step back and continue with the opposite leg. Inner-thigh press. Lay down on a mat with your knees bent and the soles of your feet on the ground. Put a medium rubber ball (or a knotted beach towel) between your legs and squeeze for 30 seconds. Let go and repeat. Hip extensions. Kneel on a mat with your elbows bent down on the floor. Lift your leg up and extend it fully behind your body. Bend your left leg and draw it in so that it lightly taps the back of your right knee. Extend the left leg out again. Repeat with other leg.
3
Make sure you're getting your beauty rest. With all this working out, you should feel exhausted and worn out. (That's a good sign!) The great part is that getting enough sleep can also help you lose weight. That's right: Sleeping enough can help you lose weight. When your body doesn't get enough sleep, it produces a hormone called ghrelin and lowers levels of another hormone called leptin. Leptin tells your brain when you are full, and ghrelin stimulates your appetite. In other words, when you don't get enough sleep, your body has a bigger appetite and your brain doesn't send as many signals to your body that it's full. People with sleep apnea, which causes breathing cessation for periods of time during the night, are also more likely to be overweight. If you think you have sleep apnea, it's a good idea to get it checked out by a doctor so that your sleep starts paying off — both on energy levels and on your waistline
Part Two: Diet
1
Cut out sweets from your liquid diet. They're a weakness for us all, but they make shaving off those pounds really difficult. Avoid sodas, energy drinks, juices, and the like: All have tons of sugar in them, sometimes as much as 300 calories, which can negate a whole workout. Instead of sodas and juices, stick with water. Water is healthy, plentiful, cheap, and actually tastes good. Water flushes out harmful toxins, carries nutrients to cells, and provides a moist environment for bodily tissues that need it. Doctors recommend drinking 64 ounces of fluid per day, or about 1.9 liters. Drink green tea for a great source of antioxidants and negligible calories. Green tea contains about ten times the polyphenols as most other veggies, and assists the body in protecting its cells from free radicals. Best of all, tea contains 1-2 calories per litter, which means that a simple cup of tea (unsweetened) is about as guilt-free as it gets! Drink a cup of tea or a glass of water right before you eat a meal. This will trick your body into believing it's fuller than it actually is, meaning that your cravings will be lower and you'll be inclined to eat less during a meal.
2
Consider a low-carbohydrate (Atkins) diet. The theory is that overweight people eat too many carbohydrates. A diet rich in carbs causes the body to release insulin. The body controls the insulin by producing glucose (sugar), which eventually gets converted into fat. The low-carb diet structures your meals around proteins, soy-products, vegetables, fruits and nuts to avoid this. While you want to limit the amount of carbs you eat, you don't want to completely cut them out of your diet. Try to have carbs at least 20% of the time. Your body doesneed glucose in order to function, and carbs are a good source for that. Foods that are allowed as part of the low-carb diet: Unprocessed, high-protein meats, such as beef, lamb, pork, chicken, and turkey. Unprocessed, high-protein fish, such as salmon, tuna, mackerel, and trout. Low-carbohydrate vegetables and leafy greens. Full-fat, unprocessed cow, goat, or sheep's milk cheeses. Any artificial, non-sugar sweeteners, such as Splenda or Stevia. Foods that are not allowed as part of the low-carb diet: Grains. No pasta, bread, cakes, or pastries. Fruits and fruit juices. Processed foods. These usually have added sugar in them. Starchy vegetables. No potatoes, beets, or corn. Sugar or margarine.
3
Consider a low-calorie diet. If you burn more calories than you take in, you'll lose weight. The low-cal diet means reducing your intake to between 1,200 and 1,500 calories per day for women. It is recommended if you want to lose no more than 2 pounds per week. It is not safe to attempt to lose more than 2 pounds per week unless under strict doctor supervision. Limit the amount of fat that you eat to between 35 and 60 grams per day. This means that fats should make up about 20% to 35% of your entire calories for the day. Aim to eat about 170 to 240 grams of complex carbohydrates like whole grains, vegetables, and fruits per day. This should make up about 45% to 65% of your entire calories for the day. Aim to eat about 55 to 95 grams of low-fat protein, which includes meat, poultry, and fish per day. This should account for about 15% to 25% of your total calorie intake for the day.
4
Consider a ketogenic (keto) diet. Keto diets are like low-carb diets in that you're trying to avoid eating carbohydrates by substituting fats and proteins into your diet. The difference is that Keto diets are higher in fat and lower in protein that the Atkins diet. Why fats instead of protein? If you eat too much protein, your body turns the excess protein into glucose, which is what you were trying to avoid in carbs in the first place. On the other hand, fats have no effect on blood sugar and insulin levels. Shoot to get about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. Limit the amount of carbs you eat to between 20 and 50 grams per day. Since being strict about how many carbs you eat is an essential part of the keto diet, it's important to understand how to count carbs correctly. Invest in a carb counter guide and study it. I hope you have enjoyed this article.
Thank You
Umar Arif
Games, Games and more Games
Strawberry Lollie Pops
Ingredients
135g packet of Strawberry jell
250ml of boiling water
150g vanilla or strawberry yogurt
100 Strawberries pureed (depends on size)
Method
Dissolve the jelly and set aside to cool.
Add the fruit and yogurt and mix well.
Pour the mixture into ice pop molds and freeze for 4 hours.
(This will serve six people)
Champagne Jellies (over 18's restriction)
Ingredients
4 leaves gelatin
3 tablespoons granular canderel
100ml 100 percent pomegranate juice (Sugar free)
750ml of wine or champagne
Extra canderel
Methods
Put the gelatin leaves in a pan; add 100ml of cold water and leave to soak for 5 minutes.
Heat gently and stir for 5 minutes until melted. And remove the pan from the heat. Now stir in the canderel then pour into a large jug to allow it to cool (bigger surface area exposed the better. Pour into cups and leave it in the fridge. To chill.
Stir the Pomegranate juice into the gelatin liquid then carefully pour the champagne and stir well. Allow to coll then skim of the foam.
Pour into the chilled glasses and leave them for a few hours or overnight.
Sprinkle a little canderel on the top of the jelly when finished.
Apple Crumble - The easy method
Ingredients
150g of self rising flour
100g of margarine
50g of caster sugar
A tin of fruit filling
Method
Heat the oven at 250 degrees Celsius. Put the self raising flour, margarine and caster sugar into a bowl.
(Now the fun parts) use your hands and rub the mixture until the mix feels like breadcrumb.
Get a baking tray and spread the fruit filing in the tin Then layer the fruit filing on top.
(If you want it crack an egg and whisk it with a fork then brush it on the top layer).
Cook for 10 to 18 minutes until it is brown or golden and leave it to cool - Then enjoy.
(This serves 6 people)
Low Fat Frosty
Ingredients
16 ounces of Cool Whip
1 (14 ounces) of sweetened condensed milk
1 gallon of chocolate milk
Method
Pour the condensed milk and Cool Whip in an ice cream freezer.
Fill to fill line with the chocolate milk.
Stir all the ingredients, then turn the machine on and let it freeze.
Now enjoy this will serve at least two people and if you have an ice cream freezer it will make the experience even better.
Pineapple cream pie (diabetic friendly)
Ingredients
1 (20 ounce) can of crushed pineapple with juice
1 (3 ounce) package sugar – free instant vanilla pudding mix
½ cup water
1 tablespoon butter
½ cup Cool Whip Lite
2 tablespoons of coconut flakes
1 baked pie shell
Method
Drain the pineapple pieces, saving the juice.
Combine the pudding mix, the pineapple juice and the water.
Mix with an electric mixer (if you want to speed up the process).
When slightly thickened, add the pineapple chunks and the butter
Stir well.
Pour the mixture into a pie crust.
Allow the mixture to cool.
Just before serving the pie top it with Cool Whip and sprinkle with coconut (or caster sugar your choice).
This will serve at least 6 to 8 people.
Mandarin Turkey Salad
Ingredients
4 cups of cooked turkey cut into bite sized pieces
1 (8 ounce) can water chestnuts, drained and coarsely chopped
1 cup celery, bias cut
1 ½ cups of green onions, chopped
¼ cup of green pepper, chopped
2 hard-coiled eggs, peeled and chopped
1 cup mayonnaise or 1 cup Miracle Whip
¼ cup of orange juice
1 (10 ounce) can of mandarin oranges, drained
½ cup of toasted almonds
1 bunch of lettuce
Method
Combine turkey, water chestnuts, celery, green onion, green pepper, and eggs in a bowl.
Combine the mayonnaise and orange juice.
Pour the mixture over the turkey mixture and combine well.
Serve on a bed of lettuce, garnished with mandarin oranges and almonds.
This will serve 6 to 8 people and it will only take 5 minutes to make so eat up. It will be better if the turkey is freshly made but old turkey may be used.
P.S. - enjoy these recipes
Cheese omelet
Ingredients
2 cubes mozzarella cheese
1 egg
Salt to taste
Pepper
Red chili powder
A frying pan
Butter
Method
Cut the cheese cubes into smaller cubes, keep aside.
Break the egg into a bowl and whisk with a fork until the egg looks like it has been combined.
Add the cheese cubes, salt, pepper, red chill powder an mix well.
Put the butter in the pan and wait for it to melt and become frothy.
Pour the egg mixture into the pan and wait for 1 minute.
Using a fork, fold it into two halves.
Keep pressing for 2 minutes, and turn sides.
Take out on a plate.
P.S. - This dish can potentially feed two people. Enjoy!
Pizza Crackers
Ingredients
Crackers of your choice
Tomato sauce
Your favorite cheese
Method
Lay the crackers out on a plate.
put some sauce on the top of each cracker.
sprinkle the cracker with cheese and it is as simple as that.
Now put into the microwave for 30 seconds to a minute or until cheese is melted.
This is an example of something fun that you can make that is also very tasty and very very simple to do.enjoy!
Sweet Potato Fries
Ingredients
Sweet Potatoes chopped like french fries
Oil (it is really your choice off oil)
Fry chip pan
Method
Chop the sweet potato/yams into french fry size-thickness.
Heat up the oil in the pan - wait until the oil has stopped "bubbling" and has gone "still" or "clear". If you put it in too early you will ruin the oil so take care of when you add the potatoes.
Gently place the sweet potato fries into the pan - do this with a spoon - and do not drop them from a height, the hot oil will splash back and burn you.
Wait 2-3 minutes until the outside is golden then remove with a metal or wooden spoon (Plastic will melt).
This is one of my most favorite snacks as the potatoes are so sweet and I am sure you will enjoy these too.
Egg and Cheese Sandwich
Ingredients
Bread
Boiled eggs, chopped
Red capsicum (or green), chopped
Onion, chopped
Tomato, chopped
Mozzarella cheese, grated
Oregano
Mayonnaise
Salt
Black pepper powder
Chili flakes
Olive oil
Method
Take a bowl and add all the ingredients except bread, one after another.
Brush some olive oil onto the bread.
Take a slice of bread and place some of the mixture of ingredients on it.
Grate some more cheese on it. (Optional, for extra taste) and sprinkle little more chili flakes, oregano on it.
Place the bread slice on a grill in the microwave for 10 - 15 min at 200 c or until crisp and golden brown.
Can be served with ketchup or dip of your choice.
P.S. - If you want to make this recipe healthier you can substitute some of the ingredients for some of your own choice.
California Sushi Rolls
Ingredients
1 cup (215g) sushi rice
1 cup (250ml) cold water
1/3 cup (80ml) low-fat mayonnaise
2 hard-boiled eggs, peeled
1 Lebanese cucumber, finely chopped
1 carrot, peeled, finely chopped
1 tablespoon hoisin sauce
4 nori sheets
1/2 ripe avocado, stone removed, peeled, sliced
Salt reduced soy sauce, to serve
Method
Place the rice in a large sieve. Rinse under cold running water, stirring occasionally to remove any excess starch, until the water runs clear. Drain all the water from the rice.
Combine the rice and water in a medium saucepan over high heat. Cover the saucepan and bring to the boil. Reduce heat to low and cook, covered, for 12 minutes or until water has absorbed. Set aside, covered, to cool slightly.
Meanwhile, combine the mayonnaise and eggs in a bowl. Use a fork to mash until smooth.
Combine the cucumber, carrot and hoisin sauce in a bowl.
Place 1 nori sheet, shiny-side down, on a sushi mat. Use wet hands to spread one-quarter of the rice over the nori sheet, leaving a 2cm border at 1 short end.
Spread one-quarter of the egg mixture over the rice. Top with one-quarter of the cucumber mixture. Top with avocado slices. Roll sushi mat up firmly to enclose the filling. Repeat to make 3 more rolls.
Cut the sushi rolls into 1.5cm slices. Serve with soy sauce.
P.S. - I think the hardest part of this dish is the presentation and measurements but you can get around that problem very easily.
The Manwich
Ingredients
A baguette (Suggest a big one)
Thinly cut beef or chicken
Bacon
Onions
Tomato
Egg
Cheese
Lettuce
Garlic Mayo
Salt
Pepper
Method
Cut all the vegetables to your liking (it would be best if they were thin)
Fry the egg, bacon (or chicken) and onions if you want
Cook the beef, this process should only take about a minute if the beef is thin however if you substitute this ingredient for chicken I would suggest you buy a nice sauce as it can become very dry if you fry it for too long so watch the chicken like a hawk.
Now combine everything together…Walla.
I promise you…Best sandwich ever!
P.S. - I have made this recipe only using the chicken as I don't eat pig's meat but my friend has tasted the other version and said it was awesome. So Enjoy.
Healthy Lifestyle
How to burn fat
1
Exercise your whole body. Without getting too technical, the body loses fat by converting it into usable energy. This process is called ketosis. But then your body converts fat into energy, it loses fat from all over, not just in a specific place like your thighs. So in order to work away that thigh fat, you have to work out your entire body. If you want a full-body workout that burns a lot of calories but is relatively safe on your joints, try biking or swimming. These are recommended specifically for people suffering from arthritis or nursing a serious injury. Spin those legs or work those laps for an hour at least three times a week. Play a sport. Joining a recreational or competitive league, or merely playing with friends, can make a huge difference in burning calories. We're more motivated to participate in sports for social and competitive reasons. This means we're much more likely to play for the entire game and burn more calories than we are to give up when the workout becomes hard. Sadly, yoga and Pilates are not great at burning lots of calories, so don't rely on them exclusively. Yoga and Pilates burn about 200 calories per hour, compared to about 800 calories burned by playing competitive basketball. If you're serious about losing thigh fat, but seriously devoted to yoga, work another program into your calorie-busting routine. If you do nothing else, walk. Walking is an overlooked and underrated exercise. Depending on your weight and your pace, you can burn anywhere from 100-400 calories per hour walking. And as we all know, walking doesn't take it out of you like running, biking, or swimming does. Find a walking partner and work on burning calories together!
2
Target your thighs with thigh exercise. Maybe your thighs are a little less toned than you want them to be. That's okay. In order to blast away some of that flab, do some exercises that will replace the fat with a little bit of muscle. Squats. There are tons of different squat exercises you can do, but the basic idea is this: With your legs shoulder-width apart, lower your bum down to the ground until your thighs are parallel with the ground. Balance here for a split second before pushing up. Lunges. With a 5- or 8-pound dumbbell in each hand, lunge forward with one leg and bring the opposite knee about an inch above the ground. Step back and continue with the opposite leg. Inner-thigh press. Lay down on a mat with your knees bent and the soles of your feet on the ground. Put a medium rubber ball (or a knotted beach towel) between your legs and squeeze for 30 seconds. Let go and repeat. Hip extensions. Kneel on a mat with your elbows bent down on the floor. Lift your leg up and extend it fully behind your body. Bend your left leg and draw it in so that it lightly taps the back of your right knee. Extend the left leg out again. Repeat with other leg.
3
Make sure you're getting your beauty rest. With all this working out, you should feel exhausted and worn out. (That's a good sign!) The great part is that getting enough sleep can also help you lose weight. That's right: Sleeping enough can help you lose weight. When your body doesn't get enough sleep, it produces a hormone called ghrelin and lowers levels of another hormone called leptin. Leptin tells your brain when you are full, and ghrelin stimulates your appetite. In other words, when you don't get enough sleep, your body has a bigger appetite and your brain doesn't send as many signals to your body that it's full. People with sleep apnea, which causes breathing cessation for periods of time during the night, are also more likely to be overweight. If you think you have sleep apnea, it's a good idea to get it checked out by a doctor so that your sleep starts paying off — both on energy levels and on your waistline
Part Two: Diet
1
Cut out sweets from your liquid diet. They're a weakness for us all, but they make shaving off those pounds really difficult. Avoid sodas, energy drinks, juices, and the like: All have tons of sugar in them, sometimes as much as 300 calories, which can negate a whole workout. Instead of sodas and juices, stick with water. Water is healthy, plentiful, cheap, and actually tastes good. Water flushes out harmful toxins, carries nutrients to cells, and provides a moist environment for bodily tissues that need it. Doctors recommend drinking 64 ounces of fluid per day, or about 1.9 liters. Drink green tea for a great source of antioxidants and negligible calories. Green tea contains about ten times the polyphenols as most other veggies, and assists the body in protecting its cells from free radicals. Best of all, tea contains 1-2 calories per litter, which means that a simple cup of tea (unsweetened) is about as guilt-free as it gets! Drink a cup of tea or a glass of water right before you eat a meal. This will trick your body into believing it's fuller than it actually is, meaning that your cravings will be lower and you'll be inclined to eat less during a meal.
2
Consider a low-carbohydrate (Atkins) diet. The theory is that overweight people eat too many carbohydrates. A diet rich in carbs causes the body to release insulin. The body controls the insulin by producing glucose (sugar), which eventually gets converted into fat. The low-carb diet structures your meals around proteins, soy-products, vegetables, fruits and nuts to avoid this. While you want to limit the amount of carbs you eat, you don't want to completely cut them out of your diet. Try to have carbs at least 20% of the time. Your body doesneed glucose in order to function, and carbs are a good source for that. Foods that are allowed as part of the low-carb diet: Unprocessed, high-protein meats, such as beef, lamb, pork, chicken, and turkey. Unprocessed, high-protein fish, such as salmon, tuna, mackerel, and trout. Low-carbohydrate vegetables and leafy greens. Full-fat, unprocessed cow, goat, or sheep's milk cheeses. Any artificial, non-sugar sweeteners, such as Splenda or Stevia. Foods that are not allowed as part of the low-carb diet: Grains. No pasta, bread, cakes, or pastries. Fruits and fruit juices. Processed foods. These usually have added sugar in them. Starchy vegetables. No potatoes, beets, or corn. Sugar or margarine.
3
Consider a low-calorie diet. If you burn more calories than you take in, you'll lose weight. The low-cal diet means reducing your intake to between 1,200 and 1,500 calories per day for women. It is recommended if you want to lose no more than 2 pounds per week. It is not safe to attempt to lose more than 2 pounds per week unless under strict doctor supervision. Limit the amount of fat that you eat to between 35 and 60 grams per day. This means that fats should make up about 20% to 35% of your entire calories for the day. Aim to eat about 170 to 240 grams of complex carbohydrates like whole grains, vegetables, and fruits per day. This should make up about 45% to 65% of your entire calories for the day. Aim to eat about 55 to 95 grams of low-fat protein, which includes meat, poultry, and fish per day. This should account for about 15% to 25% of your total calorie intake for the day.
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Consider a ketogenic (keto) diet. Keto diets are like low-carb diets in that you're trying to avoid eating carbohydrates by substituting fats and proteins into your diet. The difference is that Keto diets are higher in fat and lower in protein that the Atkins diet. Why fats instead of protein? If you eat too much protein, your body turns the excess protein into glucose, which is what you were trying to avoid in carbs in the first place. On the other hand, fats have no effect on blood sugar and insulin levels. Shoot to get about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. Limit the amount of carbs you eat to between 20 and 50 grams per day. Since being strict about how many carbs you eat is an essential part of the keto diet, it's important to understand how to count carbs correctly. Invest in a carb counter guide and study it. I hope you have enjoyed this article.
Thank You
Umar Arif
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