Fat burning is the best way to lose weight long term. However, you cannot treat exercise and nutrition as ways to drop a few pounds. You need to adopt exercise, sleep and healthy eating as a way of life – the good thing is that it quickly becomes habit and controlling your weight is no longer a problem, your lifestyle keeps you in great shape and full of energy.
Another good thing, at least from most people’s point of view, is that you don’t need to spend hours in the gym every week to keep on top of the exercise aspect – 2 or 3 short, intense workouts a week is all that is required or, indeed, recommended.
We all know that water is essential to our well-being. Our bodies are, after all, about 65% water, yet many of us do not drink enough of it. Keeping hydrated helps keep our bodies working properly as well as helping keep us off unhealthy, sugary drinks and foods as, quite often, when we feel hungry we are actually dehydrated.
A useful tip is to drink water ice cold because, as well as tasting better, it also forces our bodies to burn calories to heat it to body temperature, using about one calorie per ounce! Another tip is to add some lemon to your water; this will help cleanse your liver – if your liver and other internal organs are working at peak efficiency it makes it easier for your body in its fat burning quest!
Another ally in our fight against fat is fiber; it slows digestion and makes us feel fuller which is important in burning fat and reducing cravings. Fruit, vegetables, beans, whole-grain products, nuts and seeds are all great sources of dietary fiber and they are rich in other nutrients that our bodies crave naturally. Processed foods, including white flour and pasta, are poor sources of fiber and nutrition.
Related: Top 13 Fiber Rich Foods
Be careful when buying whole-grain cereals as some contain a lot of sugar. On top of its fat burning benefits, research suggests that a healthy diet, including fiber, can help reduce the chances of various medical conditions including diabetes, cancer and heart disease. Making a few small changes in lifestyle today could well contribute to you living a long, healthy, energy-filled life. I think it’s worth it, don’t you?
In order to control your blood glucose, counting carbohydrates in your food intake will certainly help you attain that control. More than any other nutrient, carbohydrates can raise your blood glucose level because the carbohydrates in your food are broken down by the body into glucose to use for energy.
Nutritious foods, for instance grains, fruits, vegetables and low-fat milk are rich sources of carbohydrates that also provide the body with energy, minerals, vitamins and fiber. If an excess amount of carbohydrates are administered to the body, your blood sugar level can reach harmful levels. In order to keep track of the carbs you consume, the best way is carbohydrate counting.
A quick check of your blood sugar levels prior to and after meals will keep you updated whether you are consuming more carbohydrates than your insulin can cope up with. It is easy to learn the basics of counting carbohydrates in a short time by first knowing which foods have carbs and how much they contain.
Related: Low Carb Diabetes Diet Plan
You don’t need to know about carbohydrates in all the foods and only knowledge about foods you consume frequently would be enough. It is absolutely essential that you start counting carbohydrates in the foods that you consume most frequently and determining the amount of carbs in your usual portions.
Adjustments would have to be made to your carb count if you have several servings of a particular food. Writing down everything you plan to eat and picking out the foods that have carbs is a way to measure how much of each carbs you will be eating.
Once you familiarize yourself with counting carbohydrates, check your blood sugar levels before and after meals which will give you an estimate if the foods you eat match with the amount of insulin your body makes. Starting out is probably the hardest part about learning to count carbohydrates. When you have an idea about the amount of carbohydrates contained in a single food serving, it would not be that difficult. Even the individuals who use counting carbohydrates should stick to a healthy diet.
It is vital that you pay attention to other types of food you consume, apart from counting carbohydrates for diabetes. generally an adult consume an average of 6 pounds of meat and therefore it is recommended to reduce the intake of saturated fats such as bacon, cream, butter and high fat meats.
Weight gain and other problems such as heart disease can be cause if too many servings of meats and fats are eaten. Counting carbohydrates will provide you with a more flexible choice of foods to consume and will help to regulate your blood glucose levels within the desired safe range. Below are two great example of a simple diet snacks that you can easily prepare in minutes:
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Cook cauliflower in salted boiling water. Drain well. Cover bottom of a greased 9 pan with a layer of soup. Place cauliflower over soup. Add remaining soup. Sprinkle with cheese. Dot with butter. Sprinkle with paprika and chopped parsley. Bake 350° for 20 minutes.
Tip: When you are really short of time, you can think of partially prepared products. Today’s well-stocked supermarkets offer an array of partially prepared products; chopped carrots, broccoli or tomatoes to cooked macaroni and cheese; chopped dried fruit or nuts to rice; sliced red and green peppers, mushrooms, broccoli florets – the list presumed to be endless.
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Rinse and core brussel sprouts and then separate leaves. In large frying pan heat bacon, carrot, celery, and onion until vegetables are lightly browned. Add 2/3 c water. Add sprouts and stir until slightly wilted, about 12 minutes. Pour into bowl add seasoning to taste.
Note: The nutritional content of sprouts is considerably greater than the original food value of the seeds and beans from which they sprout. In fact, sprouts have a greater concentration of vitamins minerals, proteins, enzymes, phytonutrients, immune enhancing and detoxifying protectants and antioxidants than at any other point in the plant’s life.