Category Archives: Weight Loss

Nine Healthy Drinks for a Successful Diet

There are plenty of lower calorie, healthy drinks that can satisfy your taste buds and battle the bulge.

Losing weight doesn’t mean you must sacrifice all beverage-based enjoyment. Even an occasional not-so-healthy favorite is acceptable, as long as it isn’t a frequent occurrence.

Low Calorie Drinks That Are Good for You

Green Tea

Green tea contains valuable antioxidants that supercharge weight loss benefits. Extract from green tea is one of the most common ingredients added to fat burning supplements. Tea leaves contain many antioxidants such as catechins, which may help decrease body weight.4

Matcha is a Japanese green tea with higher concentrations of catechins.6

Caffeine, also in many green teas, may help support weight loss, as well.7 In one study, people who consumed extra caffeine were able to more effectively maintain their weight loss.8

If you’re feeling “hangry,” brew yourself a cup of healthy green tea to keep you on track.

Black Tea

Black tea contains polyphenols, micronutrients from plant-based foods, which may help prevent obesity. The polyphenols in black tea promote weight loss through calorie reduction, increased fat breakdown, and increasing friendly gut bacteria.9

Who would have thought the humble cup of tea could be a health drink?

Coffee

When we think “coffee” we think “caffeine” – the most widely-used nootropic in the world. There are millions who use coffee to increase energy and productivity.

Perks of Drinking Coffee

Healthy drink - cup of coffee
Credit: amenic181@iStock

It was widely accepted for many years that coffee was a contributor to heart disease and high blood pressure. Today, there is some disagreement with that conclusion. Recent studies suggest that coffee may actually help prevent chronic diseases such as type 2 diabetes and liver disease.10

Coffee help with weight loss because it can work as an appetite suppressant; plus, caffeine users are more successful at weight maintenance.8

Water

The body is 60% water and 71% of the Earth’s surface is water. Our lives depend on it.  And, yet, most people do not drink enough water to ensure a long, healthy life.

Staying well-hydrated is critical to your well-being . . . and it helps with weight loss.  While it seems counterintuitive, the body can retain water if not properly hydrated. The water weight can add extra pounds on the scale.

The National Academies of Sciences, Engineering, and Medicine determined that an average adequate daily fluid intake [for daily life (not on a diet)] is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

Specific water requirements for your body depend on many factors – body weight, activity level, health condition, age, climate in which you live, etc.

As a general rule – eight glasses of water daily is the minimum you should be drinking while dieting.

People often mistake thirst for hunger and eat when they should drink Healthy Drink - Bottled Waterwater.

A glass of water before each meal can help control the appetite. It was found that overweight adults who drank 17 ounces of water before a meal lost 44% more weight than the control group.13

Drinking water can also increase resting energy expenditure (REE) the amount of calories consumed at rest. A study of children showed an increase of REE up to 25% for 40 minutes after consumption.14  This seems to hold true for adults, as well.

I’ve heard people say, water is boring – although personally, I love it. There is nothing more refreshing. If you don’t enjoy water, maybe you should spice it up a bit. Add a slice of lemon to a glass of ice water. Or, add lemon juice or mint leaves to hot water for your morning wake-up drink.

Drinking water, especially warm water, first thing in the morning can flush the digestive system and rehydrate the body? Try it – it’s good for your health, and your diet.

Vegetable and Fruit Juices

Consuming whole vegetables maximizes nutrient intake; plus, they have a heavy water content. But, preparing vegetables takes time, which is a limited resource for many.

Eating enough greens can be challenging. You would have to be a rabbit to eat several cups of spinach, broccoli, carrots, and kale in one sitting. An easier option is to make green smoothies –or fruit and/or vegetable smoothies with added greens. All you need is a good blender or juicer.

Packaged fruit juice is not a good option. It is almost like flavored sugar-water – high in calories (because of the sugar content) and low in nutrients. Freshly-made fruit juice is the only option – or eat the whole fruit, which may be easier. The water content still counts.

Healthy Drink - Veg/Fruit Juice
Credit: pilipphoto@iStock

People tend to overcomplicate juicing recipes by requiring unusual ingredients. Use simple combinations like the following:

  • 2 cups of spinach
  • 4 stalks of celery
  • Handful of kale
  • 1 cup of blueberries
  • Lemon juice to taste

To make it easy on yourself, get my book, JUICING for LIFE on Amazon.  It will make healthy juicing a breeze.

You may also want to check out this excellent article 25 Green Smoothie Benefits You Can Never Ignore.  

Out of the Box Options

There are a few less common healthy drinks you can try that may help with weight loss. Water should be first on your list, but we wanted to be sure you were well-informed.

Apple Cider Vinegar

Many people have apple cider vinegar in their pantry, but should you drink it?  Recently there has been hype about it being helpful in weight loss.

It contains acetic acid, a compound linked to decreased belly fat and reduced accumulation of fat in the liver.

In a study performed on rats, apple cider vinegar helped prevent obesity in those with type 2 diabetes.15 In another animal study, it also reduced body weight in obese mice.16

The research on apple cider vinegar performed in humans is limited, but some research suggests it may improve metabolic health in humans.17,18 Consuming two tablespoons of ACV per day resulted in decreased body weight, waist circumference, and body fat compared to a control group.19

Some articles suggest that drinking apple cider vinegar on an empty stomach may help improve digestion; consuming it after meals may improve insulin sensitivity and help lower blood sugar levels.20  Does it work? There is no solid evidence that it does.

Electrolyte Drinks

Electrolytes are often referenced in connection with athletes, but everyone needs them to function properly. They are important for maintaining proper fluid balance in the body.

Electrolytes are lost in sweat during workouts. Sports drinks have added electrolytes to counteract the loss. The drinks may also have a high calorie count because of the sugar content.

Remember – every calorie counts on a diet. Be sure to read labels. Low-calorie electrolyte drinks can help maintain a proper electrolyte balance without the extra sugar.

Liquid Meal Replacements

These have been popular in America for decades. People like the convenience.

Meal replacements remove the hassle of meal preparation. You simply drink your breakfast, lunch, or dinner. These products usually have a well-rounded macronutrient profile and fewer calories than a normal meal.They may also be fortified with extra vitamins and minerals.

Word of cautionread the label. They may contain additives.

Meal replacements can keep the calorie-count low; but, they may not satisfy your hunger like solid food would. The average “shake” has ~200 calories and 20 grams of protein. A small chicken breast with a side of veggies would have a similar calorie count and be more filling.

We don’t recommend using meal replacements as substitutes for solid meals. Use them for emergencies.

Liquid Cleanses or Detox Diets

These are popular because of the promises of fast weight loss.

They deliver on the promise for two reasons.

  1. During the cleanse, your calorie intake is minimal – far below the daily recommended allowance, even for dieting. It is an extreme form of crash dieting and should never be used more than a few days. Follow the instructions carefully and let your physician know you are doing it.
  2. A cleanse diet has laxative powers, as the name implies. They are designed to make people lose water weight and gut fiber weight as opposed to true fat loss. The weight loss is short-term. The only time a cleanse diet should be used is to “kick-start” a healthier weight-loss diet.

Check out my book titled, DETOX, on Amazon. It will help you make an informed decision regarding a cleanse diet. Be sure to check with your physician, as well.

What kinds of beverages are you consuming each day? Are they helping you lose weight? Or, are they causing you to plateau, or even gain weight?

Answer the questions honestly and make the necessary adjustments. Choosing low-calorie, healthy drinks can make a significant difference in your diet results.

See you next time for Segment #3 – “Drinks You Should Avoid for a Successful Diet.”

Adapted with permission from the original article published on HVMN by Ryan Rodal.

Note:  This was a long article originally that I am posting in segments for easier reading. If you want more information on the research, click on the numbered links in the posting. They will take you to the references in the original article. 

Little Extras for Help with Weight-Loss Success

The two basic things you have to do to have a successful weight-loss journey is consume fewer calories (eat less) and exercise more.  It is a pleasure to report that it is possible to do both of these things without feeling deprived or overwhelmed. Just add these two little extras for help with weight-loss success.

Add a Little Extra Exercise to Your Daily Routine

Little Extras for Help with Weight-loss Success
Image by AndreyPopov

A simple way to increase the level of exercise during your week is by adding a little more effort into your daily activities – the things you are going to do anyway.

For example, we all have to do housework right? So, that is an easy one! Instead of taking your time and working at a leisurely pace, work faster.

As you sweep and mop the kitchen floor, put some oomph into it. Work at a steady, brisk pace. Stretch your arms and use your muscles. This will definitely increase your heart rate, and burn more calories.

When it’s time to clean the windows, reach up as high as you can – stretch to the top of the windows and be sure to get into the corners. Then, buff the glass to a high sheen, which will involve a little more elbow grease than normal.

When you scrub out the tub and the shower, do it with energy and a song – make those tiles shine.

Play fun music and dance when you sweep, mop or vacuum.

Work for longer periods of time – 20 to 30 minutes of active cleaning is much better than 5 minutes here and 5 minutes there. It gives you more time to get your heart rate going and a better boost to your metabolism.

These are things you can do to keep your house sparkling and build the new you. So, start throwing in an abundant amount of gusto for extra calorie burning and body shaping.

Add Two Healthy Snacks to Your Daily Meal Plan

A great way to focus on success with your weight loss journey is to plan what you are going to eat in advance. When you shop ahead and know exactly what you will be eating, temptation to fall into old eating patterns – and indulge in foods that will throw you off track are taken out of the equation.

Be sure to include at least two healthy snack options in your daily plan. They should not only be healthy choices, but foods that are easy to grab when you are feeling a little out-of-sorts – and also handy when you are on the go.

Planning ahead ensures that you will eat healthy snacks that you enjoy as well as satisfy your hunger. Make sure they are nutritious and satisfying, and fit in with your diet all at the same time.

You can find suggestions for healthy snacks everywhere – in books, magazines and all over the Internet. Just be sure that they are in keeping with your diet of choice and give you the nutrients you need.

You can find a few good options at the more health-focused stores (Trader Joes, Sprouts, or Whole Foods), but read labels VERY CAREFULLY if you are buying pre-packaged snacks. Many of them have hidden sugars, additives and empty calories, which will NOT be good for your weight-loss journey. Try to stick with fresh fruits, veggies, raw nuts (use roasted peanuts) and seeds, etc.

One of my favorites is my version of mixed nuts (macadamia, almonds, pecans, and pistachios) with a few dark chocolate chips in the mix (use the chocolate chips sparingly).

Make small snacks packs of two tablespoons each and keep them available. Toss ONE into your lunch bag each day. It is a also good idea to have one in your car cubby for a quick pick-me-up when you need it – a much better choice than a candy bar.

Another excellent choice is a generous serving of fresh blueberries, raspberries or strawberries with a dollop of Crème Fraiche (or plain Greek yogurt with a little organic honey) – YUM!

It is important to find your own preferences that fit your personal taste and dietary needs. Set aside time each week to prepare home-made options that can be stored and used whenever you need them.

In Summary

Try these two little extras for help with weight-loss success. Adding a little extra exercise and adding two healthy snack options each day will make a big difference on your weight-loss journey. They will help you reach your destination – a healthy, fit and happier life.

How to Reach Your Weight-Loss Goal

Reach Your Weight-loss Goal
Image by graphit

Deciding to go on a diet is easy, but sticking to a diet is not easy! So, when facing that challenge, it is important to know how to reach your weight-loss goal.

Of course, you have to decide you want to lose weight and be committed to doing so; then, you must stick to your guns and stay motivated or the goal will never be realized.

There is no magic bullet, but there are two important tips that can help you reach your weight-loss goal.

#1 – Take It a Week at a Time

You must break your ultimate goal into smaller chunks and have bench marks that will indicate you are moving in the right direction.

According to the Mayo Clinic, Over the long term, it’s best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week.”

When you have a realistic weekly weight-loss target, you will be more confident in your efforts and you will know exactly what you are going to measure at the end of each week.

Your long-term goal may be 40 pounds, but take it “one week at a time” (1 to 2 pounds/week = 20 to 30 weeks)

In addition to choosing a healthy diet that fits your lifestyle and current health conditions, plus a solid commitment to stay with it, don’t forget to get plenty of rest and exercise. .

Image by tashatuvango
Image by tashatuvango

BUT . . .  the primary target should be the number of pounds you plan to lose each week. That target should be clear – and realistic. If it is, you should be able to stick to your weight loss program and enjoy success week after week, after week. AND, feel good in the process.

If you are not hitting your target, be willing to look closely at what you are doing, or not doing – and figure out why you are not reaching your weekly target.

Maybe the target you set was not sensible or reasonable; or, maybe you are putting too much pressure on yourself.

Honest introspection is a good way to see what you are really capable of doing and then, you can develop or choose a plan that is suitable for your unique lifestyle.

#2 – Be Patient with the Process

This is a critical factor in being successful in anything that you choose to do in life. It is also one of the hardest things to sustain. You have to be patient in order to get the things that you want.

It is easy to forget that when you gained the weight you so dearly want to lose, it did not happen all at once. It took days, weeks, months, even years for the weight to compound and settle in. That should help you understand why it will take you days, weeks, months, even years to lose it all.

Patience Is Critical

We all want to believe that there is a “quick fix” that will make it possible to radically change our appearance. We want to believe that it will only take a couple of weeks or at most a couple of months to make the weight magically disappear; but, the reality is very different.

If you have enough free time and money to hire a personal trainer who will work out with you for several hours every day; plus hire a cook to prepare and serve healthy, nutritional meals, your weight loss journey will be much easier and a lot shorter. But, those options are not within the reach of most people.

For the majority, losing weight has to be built-in to daily life that is filled with lots of responsibilities connected to families and work. So, it must be well-thought-out and planned over the long-term.

Successful weight loss comes from setting long-term goals, taking things slow and easy, and moving at a pace that fits your personal lifestyle. By spreading your weight-loss target over a longer period of time, you have time to adjust your eating and exercise habits and ease into the life changes that will move you toward your ultimate goal.

Taking it slow and easy is actually a very good thing! The slower the weight comes off, the more likely it will stay off permanently.

Setting realistic targets for a week at a time and being patient with the process are two important and helpful practices that will ensure that your weight loss journeys is happy and successful.