4 Ways to Use Your Fitness Tracker for the BEST Weight-Loss Results

Fitness trackers are storming the weight-loss scene, and with good reason. "These gadgets can be a very useful way to get a clear picture of how effective your weight-loss efforts are," says Elisabetta Politi, R.D., M.P.H., nutrition director of the Duke Diet and Fitness Center. So why are some women reporting having actually gained weight after hopping on the fitness tracker bandwagon? They might be making a few crucial missteps. Here, Politi shares her top tips for turning your tracker into a serious pound-dropping weapon.

Pay Attention to Your Zzzs



"There is scientific literature that shows if we sleep poorly or not enough, hormones like cortisol are more likely to be produced," says Politi. "In turn, that increases cravings and causes us to eat more." If you have a device that only stays on top of your steps or calorie intake, consider upgrading to one that focuses on sleep quality, too. FitBit's The One and Jawbone's UP are both good options. Or, if you want to keep your current tracker, make sure to prioritize shuteye—otherwise, you could be derailing your own weight-loss efforts.

Be Honest About Your Calorie Counts
When you go overboard at a weekend cookout, it's tempting to pretend it never happened and just return to tracking your healthy meals the next day. Resist the urge to withhold that info, suggests Politi. "Whether you're scanning a barcode or manually inputting nutritional information, including every bite is key to holding yourself accountable," she says. And keep in mind that it's just a piece of technology—so it's definitely not judging you!

Move Ever Single Hour
Politi says that some experts think obesity is more prevalent now because we don't burn as many calories in our daily lives—not because we're slacking on actual exercise. Of course you should focus on big energy expenditures like your post-work run or a.m. sweat session, but you should also maximize the little opportunities throughout your day to keep moving. "One of the suggestions we make is to get up each hour and walk around for five minutes," says Politi. If your fitness tracker has an idle alert that nudges you to get going, even better. Along the same lines, if you only have time for a five-minute workout, don't use that as an excuse to scrap your exercise plans altogether; we've got tons of quick workouts you can do any time, anywhere.

 Think Big Picture
"A fitness tracker is just one part of the big weight-management picture," says Politi. She emphasizes that, although they're a great way to stay on top of how you're doing weight-wise, you can't depend on them to be 100 percent accurate. Instead of living and dying by the feedback you get from trackers, think of them as a way to get a general estimate of how healthy your habits are. A fitness tracker should be part of your overall live-well strategy—not the foundation of it.

MORE: 9 Ways to Get 10000 Steps a Day

9 Ways to Get 10000 Steps a Day

9 Ways to Get 10000 Steps a Day

Tips and Tricks to Lose Belly Fat Fast

Belly fat is maligned for its way of tampering with any outfit that doesn't involve a muumuu, but really there's something way worse about the stuff: When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble.

We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body's production of insulin. The result: It's worse than just being generally overweight; you're looking at increased risks of type 2 diabetes and heart disease.

1. Take a walk before breakfast

Zero Belly Diet panelist Martha Chesler did just this as part of her Zero Belly program, and the results were astonishing. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped over 20 pounds and an astonishing 7 inches from her middle by combining the Zero Belly Foods with a pre-breakfast walk.

2. Eat more protein

Of course you know that protein's essential for a slimmer you—you couldn't have made it through the Paleo and South Beach crazes without hearing all about it. But here's why protein really needs to play a prime roll on your plate: "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, MD, Director of the Obesity Clinic at Cornell. And insulin promotes fat storage, especially around your belly (yippee!). A diet high in protein may protect you against insulin resistance, Aronne says. In one study, obese women who followed a diet for eight weeks that was roughly 30% protein, 40% carbs, and 30% fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16% protein, 55% carbs, and 26% fat.

3. Make sugar your enemy

Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.

4. Eat healthy fatty acids

Yup, you heard me! It takes fat to burn fat. Like I said above, it’s sugar that gets you fat, not fat. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day.

5. Get enough sleep

If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.

6. Consume Foods with fibers

As in, make sure you're eating a lot of it. In a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day (the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans) reduced visceral fat by 3.7% after five years.

The Magic of 10,000 steps

The default goal we set for each  someone is the magical number of 10,000 steps a day.  And while this may not be the first time you’ve heard that goal, it might be more meaningful, and motivating, to understand its origins.

Why 10,000 steps?



The Japanese first started using the 10,000 steps a day number, as part of a marketing campaign! (to help sell pedometers).  Since that initial campaign however, medical authorities around the world have agreed that 10,000 is a healthy number to aim for. The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

10,000 steps a day is a rough equivalent to the Surgeon General’s recommendation to accumulate 30 minutes of activity most days of the week. It should be enough to reduce your risk for disease and help you lead a longer, healthier life. The benefits are many:  lower BMI, reduced waist size, increased energy, and less risk for Type II diabetes and heart disease.  In fact, a recent study of the 10,000 steps a day method reported conclusive health benefits.

10,000 steps daily is approximately 5 miles.  Unless you have a very active lifestyle or profession, you probably don’t reach 10,000 steps on a given day without putting some effort into your activity.  This could be a lifestyle change such as walking to work, or the addition of an exercise routine to your day.

Another reason to do it?  For most people, it’s convenient, free and simple to do with just a little change to your daily routine.  Working towards a 10,000 step a day goal?  Good for you! 

Take This Quick Quiz To See If You're Ready To Lose Belly Fat

Are you really ready to lose belly fat? Are prepared to take action? Once you've achieved your goals, can you maintain them? Before you start trying to lose belly fat, answer these 5 quick questions.

1. Are You Worried How You Look?



Do you see a misshapen, lumpy figure when you put on afresh outfit? Do you wish that you looked smart and tidy in your new clothes? Do you want go swimming or relax on the beach without having to worry that people can see the abdominal fat around your midsection? When you look at yourself in the mirror, do you hate seeing a flabby gut hanging over your belt? If the answer is yes to any of these questions, then go to the next question about getting rid of belly fat.

2. Are You Worried About Your Health?

Do you prefer to lose belly fat because you're concerned about the health risks? People with excess belly fat often face chronic disease issues such diabetes. Diabetes is the leading cause of blindness and it's also a major cause of kidney disease. In addition to this, it increases your chance of having cardiopathy and suffering from a stroke by almost 400%. This is a very important reason for getting rid of belly, not only for you but how your poor health could affect your family and loved ones.

3. Will You be Careful About What You Eat?

If you answered yes to this question, that's good, because this is where it all starts when you lose belly fat. You do need to eat fewer of the foods that are filled with sugars and starches and eat more alimentary foods. Some the best foods to eat to lose belly fat include fresh fruit and vegetables, whole grain foods, fibre sources such flaxseeds and beans, lean meats and drinking plenty of water.

4. Are You Prepared To Do Some Exercise?

You probably knew this question was coming but don't worry, you don't have to spend hours in the gym doing exercises to lose belly fat. There are plenty of exercises that you can do at home and simple things that you can include into your day. Like always taking the stairs, parking your car a little further from work or getting off public transport one stop early. Try out some new activities and find one that you enjoy and that you can stick with for the long term.

5. Are You Prepared To Change Your Lifestyle?



If you have answered yes to all the questions so far, you're on the right track for getting rid of belly fat. Whatever you do in life, you will always get better results if you set some goals and have something to aim for. With your belly fat gone, think about the new clothes you will be able to wear, how you'll look in your swim suit and how much healthier you'll be.

36 Best Superfoods for Rapid Weight Loss

If you view food as the enemy, here are 36 items that might make you change your mind and have them work for you instead of against you. While they may be pretty super, you shouldn’t put all of your attention on any one of them. Start by introducing a few more foods that burn fat into your diet each week until you find that you’re eating much more of them than you used to.

This is the best superfoods for weight loss list to have on hand:

 

• Tomatoes
• Oranges
• Oats
• Spices
• Sweet Potatoes
• Apples
• Nuts
• Quinoa
• Beans
• Egg Whites
• Grapefruit
• Chicken Breast
• Bananas
• Pears
• Pine Nuts
• Mushrooms
• Lentils
• Hot Peppers
• Broccoli
• Organic Lean Meats
• Cantaloupe
• Spinach
• Green Tea
• Cinnamon
• Asparagus
• Avocado
• Peanut Butter
• Salmon
• Organic Raw Apple Cider Vinegar
• Greek Yogurt
• Olive Oil
• Blueberries
• Turkey Breast
• Flax Seeds
• Keep It Fresh!

Soup It Up!

Turning appropriate super foods into a soup is a great way to reap their benefits and make them more edible. Soup is a great weight loss tool, as it helps with digestion, and you can combine many foods together at the same time for some real vitamin-packed weight loss meals.

You can use soup as a starter for a larger meal, or you can make a meal out of it when it’s too late in the day to have a big meal resting on your stomach. It’s easier to digest since most ingredients are bite-sized or smaller and have been cooked until mushy.

The foods that you suspected all along are healthy and good for you and make a stark comparison to all of the heavily processed, prepackaged foods that are sold by supermarkets, fast food joints, and restaurant chains across the country. Fill your cart with these the next time you go shopping and start infusing your body with foods that will make it slim and trim!

Top 10 Health Benefits of Lemon Juice

Lemon enjoys a global eminence, thanks to it is incredible health benefits. These inexpensive and easily available sweet-tart fruit is widely used in various food recipes like lemon chicken, lemon cakes and beverages etcetera. Freshly squeezed lemon juice doesn’t stop at just giving the food items a delicious taste. A lot advantages are too associated with the consumption of this tangy juice

The high amount of Vitamin C in lemon juice helps in boosting the immune system. Thus, you can keep several illnesses at a bay by drinking one glass of lemon water every day. Ahead going into comprehensive details about the benefits of lemon juice for human health, have a look at its nutritional value.



Top 10 Health Benefits of Lemon Juice:

 Hundreds of miraculous health benefits are associated with the consumption of lemon juice. In this article, I've elaborated on the top ten amongst all the lemon juice benefits. Scroll down and enjoy the read.

1. Prevents Cancer:
 

Lemon is well-known for its richness in multipurpose flavonoid compounds which defend your body against different types of cancer.  Thus, regular consumption of lemon juice ensures the prevention of cancerous cells.

2. Treat the Upset Stomach:
 

Lemon juice is a marvellous drink for people who are suffering from an upset stomach. Digestive problems like diarrhoea or constipation make you feel uncomfortable also botching up your daily routine. To deal with such problems, intake one glass lemon water initially of the new day. You can maximize the benefits by adding one teaspoon of honey to this solution.

3. Good for Liver:
 

Among the main advantages of lemon juice is its assistance in improving the liver function and flushing out the toxins from the body. This zesty fruit increase the production of bile in the body that's required for breaking down the fats and lipids.

4. Assists in dealing with infections:
 

Lemons contain a high amount of Vitamin C, which is essential for strengthening the immune system. So, consuming it in any form is a natural way to prevent viral infections like cold and flu. Lemon water also aids in treating urinary tract infections.



5. Best for Hypertension Patients:
 

People, who don’t consume sufficient amount of potassium, are at higher risks of getting affected by cardiological disorders. Lemon juice contains a satisfactory amount of potassium, so it can help in reducing the risks of such problems.

6. Acts as Natural Cleanser for Skin:
 

The cleansing properties of lemon juice for skin makes it an ideal beauty product. Most women use lemon juice home remedies to get fair and flawless skin. Direct application of lemon juice combined with honey is the best way to get rid of dark spots, skin discoloration and stretch marks.

7. Freshens your Breath:
 

Lemon juice freshens your breath in addition to providing relief from gingivitis and tooth pain. To attain this benefit, don’t brush your teeth right after drinking lemon water.

8. Makes Nails Strong and Beautiful:
 

Real lemon juice has amazing benefits for your nails. Massaging the nails with a bit of lemon juice is the best remedy to make them bright and full of life. Lemon water soak also provides the same benefits.

Bellemain Stainless - The Best Lemon Press and Most Comfortable

9. Facilitates in Losing Weight:
 

Lemon juice is the best facilitator for weight loss as the high amount of pectin fibre in this juice benefits your body’s fight against hunger cravings. Drinking a solution of freshly-squeezed lemon juice and water is an effectual remedy for losing extra pounds naturally. Lemon juice for weight loss is a tip that has worked for many!

10. Balances pH Levels:
 

You will be surprised to learn that inside the human body, lemon juice acts as an alkalizing food despite being acidic. It doesn’t produce acidity in the body. Hence, this excellent drink should be consumed to keep the pH levels normal.
Nutritional Value of Lemon Juice:

Tips:

Lemons, are packed with several healthy nutrients such vitamins (Vitamin B, C and riboflavin), carbohydrates, proteins and minerals (calcium, phosphorus and magnesium). It is usually consumed in the form of lemon juice. The fruit contains no cholesterol or saturated fats and is low in calories.

Vitamin C is a crucial nutrient that your body needs to be fit. You can meet almost 88 % requirement of Vitamin C by consuming lemon. The presence of natural preservative citric acid, makes lemon the best defennder for your body against various diseases. Thus, lemon or its juice is the most versatile addition to your overall fitness routine.