Begin Your Journey to Weight Loss By Checking Your Metabolism First

Losing weight is not an easy feat. In fact, it is not very easy, many fail this endeavour. But for those who succeeded in their journey to weight loss, they were equipped with the right determination, focus, mindset and tools to embark on the journey.

I have friends who have successfully reached their healthy weight goal by sweating out - meaning, they exercised regularly and fixed their eating habits. However, before they went ahead the goal to losing weight, they had to check one thing - their metabolism.

Metabolism plays an integral role in our weight loss goals because it is the hormonal and enzymatic reaction our body makes when we cut back on food, what we eat and how our body transforms and utilizes them.

Before you embark on your weight loss regimen, make sure you are aware of your metabolic rate. You can check  it out here: METABOLISM CALCULATOR

Once you have established that, ease on your food intake. Reduce the amount of calories you are taking but do it gradually and not instantly. If you drastically cut back on food, your body will go into panic-mode and instead of burning those fats, it will store them for heat.

Add protein to your meal but use the lean one like turkey, chicken breast, salmon (also rich in omega-3) and have 5 smaller meals each day.

Drink iced cold water, coffee or tea at least 3 times a day because your body will have to work extra to warm up again.

Lastly and this is the most important part, indulge in regular exercise between 30-45 minutes each day. It may be a brisk-walking, using the stairs, cleaning the house, and walking the dog.  Any short bursts of exercise like sitting up and down your chair for few minutes without the help of your arms can pump up those blood to your heart and also help tone your quads.

Foods That Can Help You Sleep

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Not all of us can get decent sleep unlike others. Work, money matters and other issues keep us up all night thinking. Well, your body and mind needs sleep and rest. Here are some foods to eat to help induce sleep.

Almonds - These nuts are rich in tryptophan, the amino acid that helps relax the system. It is also rich in magnesium which is a natural muscle relaxant.

Cherries - These fruit contain melatonin which is important in regulating sleep.

Cereal - Those cereals made of whole grains such as wheat or oats help with sleep regulation. Cereals contains the snooze-inducing amino acid tryptophan. Also, the fiber and complex carbohydrates in whole-grain cereal increase insulin in the blood, which helps the tryptophan get to the brain. So, it is a double whammy for this food when it comes to inducing sleep and relaxing your system.

Turkey - A lean meat that is high in tryptophan.

Warmed milk - Milk has tryptophan and contains calcium, which helps the brain to use tryptophan.

Chia Seeds - Small Seed With A Punch of Health Benefits

Chia seeds are slightly smaller than the sesame seeds. It is also known as Salvia Hispanica which is a part of the mint family, the Lamiacaea which is native to Guatemala and Mexico.

This tiny seed is cultivated for commercial use because of its high level of nutritional value. It has calcium, protein, manganese and phosphorus. Aside from the nutrients, it also has plenty of health benefits like:

• It is a good source of plant's Omega fatty acid oil. 
• It is hydrophilic which means, it absorbs more water than their weight making you feel fuller. This is great for athletes as it helps them stay hydrated.
• It aids in weight loss for dieters as chia seeds have the ability to block calories in our digestive system because it gels. And when it gels, it helps in blocking absorption of calories.
• It also provides antioxidant properties.

Healthy Snack Combo

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If you love eating chips and wash it down with soda then you're doing more harm to your body aside from putting bad stuff in your system.

Here's a quick tip to keep your snacking on the right track - ditch the bad combination of soda and chips and replace it with this fruit and healthy beverage: apple and a glass of skim milk.

An apple is rich in fiber and skim milk in protein. Protein will sustain your energy longer and can alleviate hunger for a couple of hours.

Health Nut - On Diets

I have tried most diets known to mankind. I once did Atkins, South Beach Diet, vegetarian, After 6 and low fat diet. They worked at some point but the maintenance was rigid and difficult to follow.

I stopped following fad diets ever since. The best diets that work are those low in salt, not fatty, balanced between vegetables and fruits and some protein.

It is best to check the food pyramid so you know exactly how much meat and poultry products you can take and same with the vegetables, fruits and dairy.

Health Nut - Great Breakfast Meals to Burn Fat

I am eager to weak skinny jeans once again. It will take time for me to lose the much needed weight so I have to incorporate a good exercise with my diet plan. When I say diet, that means eating properly and not skipping on any meals. And portion-controlled eating too.

Studies show that having these food as part of your breakfast can aid in burning fat. These food are: eggs, yogurt and cereals. Why does it have to be breakfast? Well, our morning meal is the most important meal of the day if you want to control your appetite and lose weight. Here are the reasons why these 3 food must be added in our breakfast meal:

Eggs: They contain protein which makes us full so it curbs our appetite.

Yogurt: Calcium-rich food which helps in inhibiting fat storage in our small intestines and aid in digestion.

Whole-grain Cereals: Rich in fibre. These cereals help control blood sugar level and lessen belly fat.

So, don't skip your breakfast! Eat healthy!

Massive Muscles!

I see plenty of big jars of powdered protein at home. I am not into body building but I think someone is trying to bulk up. I did not know what its use at first until I did some research.

Protein aids in building up muscles when you are working out due to the amino acids present. Amino acids are known as the protein building blocks. So those powdered protein drinks I found at home is used for cell mass. I wanted to try one out of curiosity. I have yet to figure out how to prepare them though. Shake? Ice cold?

Lean, Mean Protein

We all know that protein help build those lean muscles which in turn help boost our metabolism. Right? As we eat food rich in protein, our body takes time to digest them, thus making us full and satisfied for a longer period of time.

Here are great sources of lean, mean protein: fat-free and skinless chicken breast fillet, egg whites, peanut butter, almonds and cottage-cheese.

Don't hoard them like they are your best friends. Remember, everything should be taken in moderation. Ideal would be at least 10 to 35 percent of your daily calorie intake should come from these lean, mean protein food group.