Category: Lose Weight

Can our diet affect our mood swings?

Our diet plays a crucial role in maintaining and recuperating our health. Also our mood and emotions significantly affect our type of lifestyle and there are foods that can positively improve our mental and emotional health.

Certain foods can improve your mood because:

  • Promotes the production of serotonins
  • Decreases the spread of cortisol
  • It can act as an energizer and a stimulate

Foods that increase energy

There are organic foods that can act like stimulate and energizer, being beneficial for have a productive workday and fight off tiredness.

Certain foods can improve your mood

Following are examples of some of these foods:

  • Spinach: This green-leafed vegetable is high in magnesium, a mineral that is needed by the body in order to produce energy. A spinach smoothie with a banana (also a source of magnesium) and cold water is just the correct dose of energy needed, without the need of drinking coffee.
  • Coffee and non-herbal tea: These infusions contain caffeine, a substance that acts as stimulate for our brains, helping to reduce fatigue and sleepiness. It helps to increase a sensation of energy and improved mental alertness.
  • Cocoa and dark chocolate (that contains more than 70% cocoa): Cocoa beans contain magnesium and theobromine, both are considered to be stimulates that acts similar to caffeine. Only pure dark chocolate products contain these nutrients, as milk chocolate has been altered with lactose products and much less cocoa paste, resulting in less health benefits.
  • Meat and their innards: Beef, poultry, goat and pork including their innards are all rich in vitamin B1 (thiamine), B2 (riboflavin) and B3 (niacin) all of which play an important role metabolizing energy from consumed nutrients.
  • Whole grains: Whole grains, whole-wheat flours and their derived products make sure that there is a stable source of energy for the body. The fiber contained in these foods, takes longer to breakdown and transformed into glucose, hence passing more slowly to the blood and cells. They’re also high in magnesium and vitamins B1 and B2.
  • Citrus fruits: They are high in vitamin C, a vitamin that intervenes in the catabolic reactions while producing energy.
  • Dried fruits and nuts: They are a good source of vitamin B3 and magnesium. Also they have a high concentration of energy thanks to the natural fats that they contain. They can easily be metabolized with other food items and is a guaranteed energy fix.

As we have seen, many of these food products are an excellent source of magnesium and zinc. Two nutrients when combined are called an amino acid tryptophan that aids in the synthesis of the serotonin.
Food sources for tryptophan, the link for serotonin

Serotonin is a neurotransmitter that is directly related to our cheerful mood and overall wellbeing. It is often called the “happy hormone”. Low levels of serotonin often cause mood swings, depression, irritability and anxiety.

Our body secretes serotonin as part of the tryptophan, an essential amino acid that should be included in your diet, as your body cannot produce it on its own.

Foods that are rich is tryptophan that can directly increase the production of serotonin in your body are:

  • Blue fish (salmon, sardines, mackerel, herring, anchovies and tuna)
  • Dark chocolate (helps your body to absorb tryptophan)
  • Lactose products
  • Eggs
  • Meat
  • Soy products (for example, tofu and edamame)
  • Pumpkin seeds
  • Dried nuts (peanuts, walnuts, pistachios and almonds)

Foods that lower cortisol levels

Our body produces cortisol when we experience stress for a prolonged period. There are certain foods that can reduce our stress levels and improve our mood.

  • Green tea
  • Yogurt
  • Dark Chocolate
  • Bananas
  • Beans
  • Citrus fruits
  • Foods which are high in omega-3’s such as dried fruits, nuts, seeds and blue colored fish.

Weight-loss exercises – Leg Training Routine

Physical training is an activity that anyone who wants to lose weight or not should take into account. Either way, to stay fit or burn fats, weight-loss exercises are a healthy way to stay active.

The human body needs to exercise certain zones more than others. And when planning a training routine, one day is usually assigned to each part in particular. For example, we will dedicate one day to training arms, other day the legs, back etc.weight loss exercises to do at home

However, each routine may vary depending on our purpose. That is, if we seek to enlarge muscles or increase muscle mass, we will do a certain type of exercises. On the contrary, if we seek to reduce measures and lower a few extra pounds, we will focus on weight-loss exercises.

We present an exclusive routine to strengthen your legs in a short time, and to tone the muscles. The main focus is on the quadriceps and calves.

Weight-loss exercises

  • Squats. At a high that is around 90 °, we must perform 4 sets of 10 to 15 repetitions.
  • Front squats with legs together. You can use a machine to do them, or in a chair. They should alternate with jumps. There are 3 sets of 15 repetitions each.
  • Leg extension. When you are shrinking your body, hold the exact position for 2 seconds. This will help deepen the muscle cuts. They are done in 4 sets of 10, 12, 15 and 20 repetitions. At first they are made with enough weight, and then gradually decreasing the load.
  • Bench “scissors”. The routine consists of making 3 sets of 20 repetitions per leg. The weight is 8 pounds in each hand. It is an exhausting, but effective exercise.
  • Machine calves. Work with 3 sets of 10, 15, 20 and 25 repetitions. While you are seated on the machine, we suggest you to press the calves.

Final Recommendations

With these weight-loss exercises, specifically the leg routine, you will strengthen this area in a short time. This training is designed to be followed 3 times a week.

However, if you are just starting to go to the gym, it is best to start light and wait two days to repeat the routine.

If you notice that your legs are too exhausted after the exercises, try relaxing them with a cold shower, to loosen the muscles. Also, you are likely to have cramps during or after training, as it is a strong routine.

If this happens during training, stop immediately and rest. If you think you can resume, continue with a new task. Now, if the cramps occur after the workout, it means that you overloaded the muscle work and that is why it is tense.

Continue the next few days with less weight, until your body gets accustomed to the strong pace of work. Also, remember to hydrate yourself constantly, and if you like, combine your diet and exercises with natural supplements such as: Nitric Max Musle, Pure Cambogia Ultra or Phen375, which helps you gain muscle mass in a short time.

Garcinia Cambogia – A Sweetly Effective Fruit to Lose Weight

When we think about losing weight, we have a million things in our head. There are hundreds of myths about it, food allowed, ingrained, etc. This time, I want to talk about the fruit Garcinia Cambogia, whose effects are proven in the field of fitness and make the perfect candidate in its fight against weight loss.  For some people, it is simply a fashion that has to pass through the months. For others, who have achieved significant results, represent the beginning of a change in their lifestyle.

It is true that not everyone has the opportunity to go to the gym to train, but with combining a balanced diet, along with supplements can also bring effective results.

It was widely recommended by Dr. Oz’s famous American program, who is considered to be a health guru. He gave a great boost to the product, reaching millions of people around the world.

Garcinia Cambogia and its slimming effect

This exotic fruit – native garcinia cambogia reviewsto India, has a component called hydroxycitric acid (HCA). This compound is closely related to the burning of fats and the acceleration of metabolism.

In many cases its effectiveness has been proven, revealing its natural benefits.

Here’s a list of their properties:

  • Reduces accumulated fats in adipose tissue. That is, it inhibits the production of a molecule that is responsible for the production of fat in the body.
  • Controls anxiety. The constant intake of Garcinia Cambogia causes the brain to release serotonin. This hormone produces a satiety effect which makes us feel hungry.
  • Normalization of digestive problems. Thanks to its components, it works as a detoxifying agent of the organism, cleaning it deeply.
  • Contains antioxidants. Antioxidants are responsible for regenerating cells, so you can look much younger.
  • Regulates cholesterol and triglycerides. By inhibiting the production of bad fats, cholesterol levels are stabilized.
  • Strengthens the immune system. Thanks to the high concentration of Vitamin C.

How many kilos can I lose?

It has been scientifically proven that the consumption of this supplement works as an adjunct in the treatment of weight loss.

After observing several patients who consumed the extract of this fruit, they were found to lose 2 to 3 times more weight, than other people who only did diets or trained. This narrows down to 4.5 kilos per month. This appreciation can obviously be modified if we change our eating habits and we do some physical activity that promotes our overall health and well-being.

Garcinia Cambogia or Pure Cambogia Ultra can be found in a form of dietary supplement, in pharmacies and establishments. However, it should be taken under medical supervision and following a physical training plan for greater results.

So, if you want to supplement your diet with this powerful supplement, do not hesitate to try it. Always follow the recommended dose, and be attentive to any side effects that you can manifest in your body.

The role of fats in diets

Most diets aim to reduce fat, without knowing that we can eliminate them by eating them! When we decide to start a diet, what we read in the famous diets for losing weight is “zero fats”. However, recent studies have shown that eating fats is not as harmful, as they have made us think for a long time.

Obviously, the type of fats that we should consume to lose weight, are the so-called good fats. They are a great help when it comes to fighting the number of enemy of anyone who wants to lose weight: bad fats.

Fats are fought witdiets that workh fats

To understand how fats are fought with other fats, we must understand that fats are energy macronutrients essential for the body. These fats promote our growth, improve the absorption of vitamins and provide better performance in the organs. They are responsible for:

  • Maintaining cell membranes
  • Improving functioning and the hormonal environment
  • Controlling the insulin levels
  • Controlling appetite
  • Improving mood and providing energy

In addition, it has been shown that fat intake in the appropriate portions, contributes to the improvement of body composition. They also promote the process of weight loss in diets for weight loss.

This is possible because the body likes to use essential fats that are those that do not synthesize. It uses them to release hormones and make the so-called lipid layer of cells.

The lipid layer improves signaling and insulin resistance, allowing better metabolic performance. This makes it easier to burn fat and increase muscle mass. Some foods that contain these essential fats are in the Omega 3 oils, present in: fish, nuts, ground flaxseeds and chia seeds.

Good fats: The key to Diets

Starting from the previous premise, the important thing about fats is in knowing how to choose the right sources. This is to say, there is always a choice to choose the good fats and avoid the saturated ones as much as possible.

In the same way, like in all diets, you should control the amounts you eat, because although they are good for your health, it can also cause counter effects. You can eat very little, and still with great amount of calories. Therefore, you should be aware of the portions of your meals. It is better to make several meals a day, than to take one in large quality.

For measuring the amounts, choose a serving of fat equivalent to one tablespoon of olive oil. This will be 30g. Walnuts, hazelnuts or any dried fruit, or equivalent of a tablespoon of peanut butter.

However, if you just want to burn fats quickly, you can try some weight loss supplement like Garcinia Cambogia or Pure Cambogia Ultra. These are 100% natural products that work as an adjuvant in weight loss processes, as it acts as a fat burner.

Tell me what you eat and I will tell you how to lose weight

For no one is a secret that the food and type of food we eat, is a decisive factor when we decide how to lose weight. Most of all, work stress and bad habits and customs make us skip meals or completely omit them during the day.

Those people, who say that breakfast is the most important meal of the day, are right! Breakfast is he body’s immediate fuel, which determines how we feel throughout the day. In this article, we will take a brief tour of the importance of breakfast. We will recognize what kind of food is advisable to consume and what is the best time in the morning to do so.how to lose weight quickly

How to lose weight and eat breakfast without regrets

Breakfast is the food that marks your complete eating intake throughout the day. Those who eat poorly in the morning, often eat much during the night. Above all, they crave for carbohydrates.

However, people who eat a more complete and satisfying breakfast, have more energy and less anxiety during the day. As a result, their appetite will decrease and they will protect the muscle mass. This will speed up the process of losing weight. In addition, when we eat a balanced breakfast, we help the body to regulate hormones that control appetite.

Ideally, take your breakfast no later than 45 minutes after getting up. If you are in the gym or you like to exercise at home, cardiovascular type is super beneficial in the morning. Try to make them for 30 to 45 minutes and then you should breakfast.

Choosing the right foods

When choosing healthy foods, it is important to incorporate foods from a single ingredient. Think of some as: oats, eggs, bananas, apples, peanut butter etc. But what are the “single ingredient foods”?  These are foods that are 100% natural.

The reason is that the chemicals that contain processed products are characterized by high doses of sugar and sodium. Also, a large percentage of water and fiber           are removed.

Knowing this, a healthy breakfast that sets the tone for how to lose weight, should include higher fiber carbohydrates, such: as oats, sweet potatoes, bananas, fruits, wheat among others.

This combination will give you more energy and will help you enter anabolic state. Also, you will replenish your glycogen stores and activate your body for training, protecting your muscle mass.

Some people choose to supplement their weight loss process with supplements such as Garcinia Cambogia and Pure Cambogia Ultra, whose main compound works as a metabolism accelerator and fat destroyer.

Similarly, breakfast should include some type of protein, such as: chicken, meat, or eggs. These foods are raw material for your muscle and they will help you to accelerate the metabolism and control the appetite.