Fitness · How Lose Weight · Lose Weight

Should You Avoid Bananas If You’re Trying To Lose Weight?

Bananas are full of sugar, but does it matter?

One of the basic truths that everyone learns about healthy eating is that fruit is good for you.

So it’s kind of weird that many low-carb diets say that you should swear off bananas.

After all, bananas are a fruit, but they are starting to get a reputation as a sugar-laden, kilojoule-packed fruit.

More than 70 000 people Google “how many kilojoules in a banana” each month, and even celeb trainer Harley Pasternak recommends that dieters avoid bananas to lose weight. And eating bananas on a keto diet? Forget about it.

Why: A medium banana packs 27g of carbs, more than two slices of white bread, as well as about 14g of sugar.

That sugar occurs in the form of fructose, a simple sugar that the body digests rapidly and can lead to blood sugar and insulin spikes.

Why: A medium banana packs 27g of carbs, more than two slices of white bread, as well as about 14g of sugar.

That sugar occurs in the form of fructose, a simple sugar that the body digests rapidly and can lead to blood sugar and insulin spikes.

And, for the record, there are 439kJ in a banana.

But if you’re a banana fan, you don’t have to give up the yellow fruit just to shed a few kilos: Bananas aren’t going to make or break your weight-loss efforts, says Alissa Rumsey, founder of Alissa Rumsey Nutrition and Wellness and creator of the free e-guide 5 Minute Mindful Eating Exercise.

“One food does not cause weight gain, just like one food doesn’t cause weight loss,” she says.

After all, while bananas do contain sugar, it’s natural sugar, which isn’t the same as added sugar, like the stuff you add to your coffee, and they are also a great source of potassium and contain fibre, vitamins C and B6, and inflammation-fighting antioxidants, points out Beth Warren, author of Living a Real Life With Real Food.

And that fibre can actually help you lose weight, she says. According to research from the University of Massachusetts Medical School, simply increasing your fibre intake to 30g per day leads to as much weight loss as full-fledged diets do.

One medium banana contains 3.1g of fibre, blunting the rapid spike in blood sugar that accompanies other high-sugar foods. That way, you don’t feel hyper after eating one… and then hangry 30 minutes later.

Eat your bananas with a little protein and fat from some almond or peanut butter, and you’ll give the sweet snack even more staying power, Rumsey says. Try eating them before or after exercise to help fuel your workouts and recovery, she suggests.

Bottom line: Bananas aren’t the enemy. If you’re trying to lose weight, focus on your overall diet and exercise instead of one fruit. It’ll get you so much further.


Exercise · Fitness · Healthy Lifestyle

Try out these easy summer workouts for a fitter you

Working out in summer can be bit of a challenge, given the heat and the sweat.

Here’s listing the simplest and fun-to-do workouts for summer as suggested by fitness trainer Kiran Krishnakumar which you can either do at a fitness center or while just taking a stroll around the nearby community park.
Try out these easy summer workouts for a fitter you=
Side Plank: This exercise tones several abdominal muscles. Lay down on the left side, keeping your knees straight. Use your left arm and elbow to support your upper body. Now, raise your hips, so that there is a straight line between your shoulders and ankles. Hold this position for 30 seconds while breathing normally and then ease out to the resting position. Turn and repeat the same from the right side of your body.

Second position plies:
Stand with your feet spread wider than shoulder-width, slightly turn out your toes and bend your knees to lower your body so that your thighs are parallel to the floor. Now, raise your arms overhead, while resting down and back the shoulders. Hold that position and breathe normally before pushing yourself back to the first position.

Single-leg Deadlift: A most widely-prescribed exercise, it takes care of the entire core, especially training the gluteus muscles. Bend your hips to tilt forward, simultaneously lowering your body at a comfortable rate and speed. Bend your knee so that your lower leg is rests in the air, parallel to the ground. Lower your upper body as much as you can and hold that position. Remember to breathe normally while in the hold position. While coming up, focus on the gluteus muscles to push your hips instead of putting the strain on your back. It is important to always keep your chest up and core engaged while performing this exercise.

Meditation: Remember to include meditation or any regular breathing exercises to cool your body down before concluding the work out. In fact, merely lying down, emptying your mind and deep breathing works


Exercise · Fitness · Healthy Lifestyle · How Lose Weight · Lose Weight · Natural Foods

5 Tips to Effectively Lose Weight

Do you struggle to lose weight, despite counting every last calorie and observing a consistent exercise plan? Do you pledge to say no to dessert and make time for the gym everyday, but find yourself breaking these promises? Setting soaring high expectations for yourself can lead to exhaustion, frustration, and the likelihood of surrendering to cravings and spoiling your goals. Instead of forcing yourself to honor a strict diet and exercise agenda, you can shed pounds easier by squeezing in some subtle changes. Tweaking your lifestyle by adding a few healthy switch-ups to your daily routine can slim and slenderize in ways you didn’t know were possible!

Following an exercise program or diet may lead to some impressive short-term weight loss. Sadly, after finishing a diet or workout program, you gain the weight right back – plus a few extra pounds! These 5 tips to effectively lose weight don’t involve a particular diet or exercise regimen. They’re simply small adjustments that’ll fine-tune your health, ultimately helping you shed pounds and keep them off forever!

1. Go Walking
5 Tips to Effectively Lose Weight=

Your feet are the ultimate means of weight loss transportation. Walking is a super simple way to stay fit and a great way to embrace nice weather. Expand your borders beyond the parameters of your neighborhood! Park your car farther away, hike to the mall or grocery store, take the stairs whenever possible, and sign up for charity walks. Before your know it, you’ll lose inches and feel more energized – and all with a few more steps!

Love walking and up for a challenge? Take on this 7-Day 10000 Steps a Day Challenge for an easy-to-follow program that’s fun and fat-burning.

2. Drink Up

Water consumes space in your stomach, helping you feel less hungry. Drink a glass before enjoying a meal, and you’re likely to eat less. Instead of snacking on calorie-laden foods each time hunger creeps up, keep a water bottle on hand and take a few swigs before reaching for a snack. Keeping your body hydrated won’t just promote satiety. It’ll also boost your energy levels and help you get through longer workouts that burn major calories.
5 Tips to Effectively Lose Weight=

3. Get Your Sniff On

It might sound bizarre, but taking a whiff of certain ingredients such as bananas, vanilla, and peppermint can boost satiety levels and suppress your appetite. Science claims smelling certain food tricks your brain into thinking you’ve eaten it. Store some vanilla-scented candles or lotion in your desk drawer and keep an apple on hand in your backpack. As a bonus, smelling these foods can help alleviate anxiety as well!

4. Leave Dishes on the Stove
Serving dishes on the dinner table automatically sends your brain an invitation to stock up on seconds. In fact, the very presence of dishes on the table can trigger people to consume more food, even if they’re full. If we see it, we eat it, which explains why people tend to clean their plates more often than they leave food untouched. Take matters into your own hands by keeping serving dishes out of sight during mealtime! This will control temptation and train you to truly listen to your body. According to research, stashing those dishes out of sight will have you eating nearly 10 percent less!

5. Brush Teeth after Meals

5 Tips to Effectively Lose Weight=

Brushing your teeth fights cavities and cleans your mouth, but the second-nature routine also carries weight loss benefits. Getting into the habit of brushing your teeth after a meal will make you less likely to snack on empty calories or satisfy a sweet tooth between meals. The refreshingly clean feeling your mouth gets after brushing will make you especially conscious about reaching for food afterwards. Who knew innocent brushing could be used as a tool to cut back on calories and promote long-term weight loss?


Exercise · Fitness · Healthy Lifestyle · How Lose Weight · Lose Weight

10 Ways To Make Exercise More Fun

Let’s face it, we could all be in great shape if we ate healthier and got more exercise. After all, unless you are into sports, most forms of physical exercise are really quite boring. Well, exercising doesn’t have to be boring. Here are 10 ways given by Jane Hurst that you can make it a whole lot more fun.
“10 Ways To Make Exercise More Fun=
1. Switch Things Up
You do the same workouts every time you are at the gym, use the same machines, etc. Try different types of workouts, and try to do something different each time you work out. That way, you are not nearly as likely to become bored with exercise and give up on it altogether.

2. Exercise Outside
Often, the environment you exercise in can determine whether or not you are going to tire quickly of the routine. Exercising outdoors is a great way to keep things interesting. The world is your playground, so get out there and enjoy it.

3. Get A Workout Buddy
Exercising with a friend is always a lot more fun than exercising alone. And, there is an added bonus: you can encourage each other, which is going to help you both get into better shape even faster.

4. Watch Television while exercising
They may say that watching television can make someone pack on the pounds, but there is a way around it that can make exercising more interesting. Move your workout gear into the television room. You can watch your favorite shows while working out, making the time go faster.

5. Tune Time
Another way to make your workouts go by faster is to do them while listening to your favorite music. Choose songs that are fast and upbeat, so you can really burn some calories keeping up with the beat.

6. Get Dancing
Speaking of music, a great way to stay in shape is to dance. Hip hop dancing is an excellent workout, and it is loads of fun. If you like the dance style but not necessarily the lyrics.

7. Challenge Yourself
If you have something to work towards, you will find that you enjoy exercising more. Challenge yourself every day. For instance, if you can do 20 sit-ups today, push for 25 tomorrow, and 30 the next day. When you have a challenge to meet, you will be more apt to exercise. Try it!

8. Eat Healthy
This may not seem important for working out, but you would be surprised. If you are not getting enough protein, you won’t have the energy to work out. Forget about eating a lot of carbs — the sugar rush only lasts for a short time, and you will run out of energy in the middle of your workouts.

9. Wear Comfortable Clothes
It may be that you are wearing the wrong workout clothes and you are not comfortable while you are exercising. Don’t worry about being fashionable and stylish. Comfort should be your first concern. If you aren’t comfortable, you will likely give up on exercise pretty quickly.

10. Don’t Do Too Much Too Fast
Some people think that they can do the toughest workouts right away, and are very disappointed to find out that they aren’t nearly at the fitness level they thought they were. This can be discouraging, and cause you to stop working out. Start out slowly, and work your way up to the more difficult workouts.


Exercise · Fitness · Gyms · How Lose Weight · Lose Weight

7 Killer Ways To Maximize Your Fat Burning In The Gym

Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn’t appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.
7 Killer Ways To Maximize Your Fat Burning In The Gym=

1) Anaerobic Exercise

If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.

2) Warm-up and Cool Down

Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.

3) Diet

This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.

4) Plan Workouts

The body is the most complex machine on the planet and you can’t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don’t be afraid to consult an physical trainer to help you set up a program that is best suited for you.

5) Nutritional Supplements

If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein….things that will truly maximize your workouts that you can’t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.

6) Set Weekly Goals

I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.

7) No More Late Night Snacks

This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don’t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.

The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.

Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.