10 Superfoods for Weight Loss

Superfoods are foods that are very high in nutritional value and “help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp”. These are very helpful in weight loss due to the fact that if your nutrition is on point, you won’t be craving junk food and you will be on your road to losing weight!

Black beans

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1 cup of black beans is very high in protein (15 grams) and contains no saturated fat (like red meat, etc).

Oats

oats-superfood

One of my personal favorites, oats are very high in soluble fiber, which helps keep you full throughout the day and keeps your cholesterol in control. 1 cup also has 10 grams of protein and resistant starch, which is a carbohydrate that boosts metabolism and burns fat.

Avocados

avocado-superfood

Avocados are known to contain a good amount of healthy fats. The monounsaturated fats in avocados help keep you full longer and they are also high in protein and fiber.

Salmon

salmon-superfood

Salmon is another superfood that is very high in lean proteins so you can fill up without having to worry about gaining weight! Like avocados, they contain monounsaturated fat, a healthy fat necessary in your body.

Blueberries

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Blueberries, like other berries, are known for their antioxidants and anti-aging properties. 1 cup of blueberries contains only 80 calories and 4 grams of fiber!

Broccoli

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Broccoli is highly praised for its cancer preventing properties and its high fiber content. 1 serving (1 cup) contains only 30 calories, guaranteeing you get satisfied without eating excessive calories.

Brown rice

brown-rice-superfood

Brown rice is heartier and richer in fiber than its evil counterpart, white rice. Unlike white rice, brown rice is not a refined carbohydrate, making it good for you. It contains resistant starch, a metabolism boosting carbohydrate, and is filling while being low in calories.

Almonds

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Nuts in general are great superfoods high in protein and healthy fats that aid in weight loss. One study shows that a group that added almonds to their regular diet lost more weight than people who didn’t.

Green tea

green-tea-superfood

Green tea hydrates like water but tastes good and fills you up. It is high in antioxidants that aid in weight loss because they increase your metabolism and you burn more calories. Five cups a day could help you burn twice as much fat as you normally would.

Eggs

egg-breakfast-superfood

Eggs are a breakfast staple for many people and are high in protein, which keeps your appetite stable. One study showed that women who ate eggs rather than bagels lost twice as much weight. It was shown that cholesterol is not a concern because both groups in the study had equal and regular cholesterol levels.

Source: http://www.health.com/health/gallery/0,,20475957,00.html

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Advanced Full-Body Workout

Advanced Full-Body Workout

Hey guys, I’ve found a new workout that I myself am going to try in a few days when I find the equipment. It’s only meant to be for advanced people working to build strength and lean muscle and works the whole body. It also incorporates cardio due to it’s fast pace and the fact that it works every single muscle in your body in 30 minutes! It’s great for people who don’t have  a lot of time to workout. Since it requires quite a bit of equipment, I recommend doing it in an actual gym that has proper equipment.

NOTE: The warm-up sets are crucial if you don’t want to injure yourself and they’re good for preparing the muscle group before going into failure.

7 Steps to Achieving Your Goals

1) Plan goals – keep a list of short and long term goals that you want to achieve so you can constantly think of them when working towards them.

2) Record progress – take before and after pictures so you can actually see the progress you’re making over time and it’ll motivate you to keep on going.

3) Plan your workouts – plan your training for the entire week before so you can stick to your schedule for the week. Also, make sure your work all areas of your body (strength, cardio, stretching) to maintain a balanced physique.

4) Track your diet – watching what you eat is 80% of the work and might be the hardest part when it comes to health for some people. Make sure you eat whole vegetables, fruits, lean proteins, and whole grains. Avoid processed foods and you’ll find your cravings slowly go away!

5) Water – aim to get enough water a day (2-3 liters is recommended) and keep a bottle with you the whole day. Instead of having those sugary sodas, juices, and energy drinks, just drink water, because that’s all your body really needs in fluids.

6) Convenience – try not to overwhelm yourself when trying to fit in your workouts. Make it work for you and make it convenient so it doesn’t interfere with your schedule and entire day so you can come back the next day willing to achieve your goals.

7) Sleep – people almost forget that rest is the key factor in growing and allowing your body to change. Around 8-10 hours of sleep is recommended daily. Rest is crucial if you want to see results!

Sources:

http://www.mensfitness.com/nutrition/what-to-drink/5-reasons-to-never-neglect-water

http://www.webmd.com/fitness-exercise/features/sleep-athletic-performance