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 Eating fiber promotes weight loss in the form of added health benefits. Dietary fiber is the ingestional parts of food that mainly come from plants. How fiber promotes weight loss you ask? Well when dieting the biggest struggle is hunger levels. Most people do not feel full after a modest portion meal. That is where fiber comes in, fiber will help you feel more full quicker, and feel full for longer. Foods that are high in fiber, also tend to be very good for you, fiber promotes weight loss in that sense as well.
Does fiber provide other health benefits?
Yes, fiber has other health benefits that ultimately help with weight loss. The first being that fiber helps speed up the digestion process, in turn, increasing metabolism. The next benefit is that fiber softens the stool. If you suffer from chronic constipation, lack of fiber could be the issue. However, being that your stool is 75% water, not drinking enough water could also cause constipation. So in the process of losing weight fiber clearly is a big contributing factor.
What foods contain fiber that promotes weight loss?
There are many foods that contain fiber, some of those include:
- White beans
- Black beans
- Kidney beans
- Garbanzo beans
- Avacado
- Whole wheat pasta
- Whole wheat bread
- Rye bread
- Brown rice
- Edamame
- Lentils
- Pears
- Raspberries
- Apples
- Bananas
- Orange
- Strawberry halves
- Figs (dried)
- Raisins
- Artichoke
- Oatmeal
- Split peas – Cooked
- Peas
- Broccoli
- Corn
- Almonds
- Sunflower seeds
- Pecans
- Pistachios
- Barley
- Bran flakes
- Popcorn – Air popped
The list really goes on
Fiber Prevention
Many health conditions or diseases can be prevented through getting enough fiber daily. Women should have at least 21-27 grams of fiber daily, man should have at least 30-36 grams per day. Getting at least these amounts daily prevents many over weight issues such as obesity, high cholesterol, and high blood pressure. It also prevents diseases such as diabetes and heart disease and heart disease related illnesses. Fiber can even prevent serious conditions like certain cancers related to the digestive tracts.
Making sure you get enough fiber daily is critical. Eating fiber with every meals, helps fill you up and keep you full longer, preventing you from overeating. That is one of the ways fiber promotes weight loss and better health. Additionally, most every food with high fiber are good for you in many other ways as well. So when it comes to a high fiber diet you can’t go wrong. Just make sure when you are eating lots of fiber you are also getting plenty of water as well. These are all the reasons fiber promotes weight loss.
 There is a simple math of weight loss that you can use to see guaranteed results. You may not realize it but there is a simple math of weight loss. Though you may be trying like crazy to lose weight, it all boils down to a numbers game. If you have the right calculations and are in tune with the right numbers to aim for, then losing weight can be much easier than you think. Sure there are certainly more real life factors at play in your ability to lose weight, and that’s something to keep in mind. You need a lifestyle that supports long term weight loss and a shift in mindset to ensure that you stick with the right factors. However if you look at the simple math of weight loss, it can really help to keep you focused and heading in the right direction.
Let’s start with one of the most basic and fundamental equations within weight loss, dieting, and health in general. This one can really help to shed some light onto what you do in the here and now can affect you well into the long term.
1 Pound of Fat = 3500 Calories
So think about that for a moment because the numbers really matter. What this should tell you on a short term basis is that a simple cheat here and there won’t hurt you in the long run. However if you keep up with bad habits, then that can really tend to accumulate and therefore the big picture does matter. So this is how many calories it takes to make up one pound of fat. That also means on the other side that in order to burn fat from the body you have to really work towards a calorie deficit, but of course in a healthy way.
If the fat accumulated, now you need to find an effective way to chip away at it and burn it off of the body for good. That means that losing up to two pounds per week is a healthy range because it really takes that much effort. Which leads us into our next section and equation.
Calories In vs. Calories Out
This all depends upon your starting point and your goal weight. However if you were to cut back 500 calories each and every day, you should lose about one pound per week. If you were to exercise and burn off 500 calories per day, that too allow you to lose about a pound per week. If you do both, cut 500 calories per day and burn 500 calories per day, then you can lose up to the two pounds per week that is recommended.
This is just one example of how calories in vs. calories out can work, but ideally you want to opt for some formula where you are burning calories and cutting back calories in a healthy and manageable way each and every day. That will result in long term weight loss!
If you have ever wondered about your percentage of weight loss, this is a simple but effective calculation. This will show you in a snapshot where you are at and can be used to keep you focused on your end goal. It’s a great way to insert a bit of motivation into the process.
Percentage of Weight Loss =
Number of Pounds Lost / Starting Weight
Multiply that Answer by 100
 Craving foods like doughnuts can derail your weight loss goals. Many people aren’t aware that certain foods will start a craving that will sabotage their dieting efforts. Or conversely if you aren’t overweight, a craving can take you there. There are even specific craving foods that bring on powerful cravings.
What is a craving and how does it work?
Cravings are incredibly powerful triggers in the brain that is an actual addiction. And food will become an addiction and here is how it works. For example—sugar—a highly addictive substance will cause a chemical “crash” and make you want more so you eat more—it’s that simple. So how can you be addicted to something that doesn’t make you high? Well that is simple—it does—just not the way a synthetic drug does. When you eat sugar, this is what you use to give you energy—so, when you need more energy your brain goes into overdrive for the sugar.
Other craving foods to avoid
In many online polls all over the web these are the trigger craving foods that are the most likely to pull a one taste craving trigger immediately. The craving foods should be avoided if at all possible.
Bacon: yes that porky, greasy and deadly devil can have you hypnotized even at the smell of it cooking on the grill just ready for two eggs and a side of sausage links (more pork).
Licorice: ok that’s an odd one and though it is a helpful herb—not in this form—its sugar and um—we’ve been through that one already.
Burgers and Fries: Beef is just as guilty a habit as pork. Beef is less likely to spike your blood pressure into orbit like pig meat but it does nothing for the cleanliness of your arteries. And yes, the protein in beef for a dieter can cause a bad craving. Coupled with some bad carbs from the fries and you are as good as hooked.
Doughnut: The sugar in the glaze or carbs in the yeast doughnut is still deadly and one of the hardest food addictions to break.
Nachos: ah football season treats that are everywhere you look! Carb addiction alley!
Basically any complex carbohydrates are a bad thing to go overboard on when you aren’t dieting but when you are—steer clear at all costs! Some really great substitutes can be sweet potato fries and baked too, but NOT with brown sugar. Veggie burgers are just as good as beef or pork. Sugar-free candy is also an excellent alternative for those that cannot break that sweet tooth without it. Craving foods can be replaced so that you can lose the weight without going crazy.
 Who new chili peppers and weight loss go hand-in-hand? It’s a chili pepper lovers dream! If you like it spicy then you may be in luck. Chili peppers and weight loss go hand-in-hand. This is a true fact and one that so many are really enjoying. If you like spicy foods then you may or may not notice that you don’t feel hungry for awhile after you eat them.
There is something at the core of this that may actually help to curb your appetite. So the next time that you make a selection for a spicy meal or spicy topping, know that you could be making a great investment into your ability to lose weight and suppress your appetite overall.
There are some studies out there which show that if you eat more chili peppers you can lose weight faster. These studies have found that there is something within chili peppers that helps to curb the appetite. Thus providing the spicy connection between chili peppers and weight loss! The end result of this is of course that you eat less and therefore lose weight as a result. So what is this magic ingredient that makes chili peppers such a power food when it comes to weight loss? The compound within chili peppers is known as capsaicin. This compound gives chili peppers their spice and can work wonders for your ability to lose weight.
The Magic Ingredient To Help With Weight Loss and Calorie Burning
Capsaicin has already been found to offer health benefits towards the prevention of cancer, so that makes it powerful enough. This compound also helps to naturally suppress the appetite. The very ingredient that makes a food such as chili peppers spicy may also help you to naturally burn calories more effectively after a meal as well. So by taking up the spice level a notch you may find that you torch through calories and don’t need as much to feel full.
So when you eat more chili peppers and find that you can lose weight faster, it seems like a no brainer. Sure if you have stomach issues for example then you may want to take it easy with the spiciness of your food. If you don’t have any limitations though, try adding chili peppers or other such spicy ingredients to your food. This gives spice lovers a reason to combine chili peppers and weight loss. Only take it as high as you can take it within reason to avoid stomach upset. Try a little spice though and see how you do. Not only does this add a delicious new taste to food, but it also helps to keep you feeling full longer and more effectively burns calories after you finish eating. A true win win found in capsaicin!
 There are some highly effective formulations and diet pill ingredients as of late. There has been a lot of research done about diet pills in the last few years. It is due to their popularity and press—both for the good and the bad. Here we will briefly discuss the latest breakthroughs in diet pill ingredients and how you may benefit from them.
What types of diet pills are available?
There are several types and the main difference is that some are prescribed and contain pharmaceuticals that may cause side-effects and some are natural. However, lately, there are pills that are natural but not herbal and pack a greater punch without the harmful side-effects which seems to be the biggest factor in the latest diet pill ingredients breakthroughs.
Diet pill ingredients breakthroughs:
Garcinia Cambogia: This is a natural ingredient that has been touted as the “holy grail” of fat burning super foods. It is a pumpkin shaped fruit that you can find in India and Southeast Asia. Chlorogenic acid is the substance found in this fruit that boosts metabolism and burns fat.
Phentramin-d: Phentermine has been around a long time and so have the ingredients—however—Phentramin-d is a more natural over the counter version that works gently yet powerfully on the system to boost metabolism and burn fat. It is a diet pill ingredient breakthrough with the active ingredients being 2-Phenylethylamine (PEA), 1,3.7 trimethylxanthine, Hordenine, Synephrine and Yohimbine. They safely and effectively turn your brain’s natural fight or flight trigger on so that the body reacts and burns fat more effectively and provides the energy to work out.
Chitosan: Lately, shellfish have been looked at for so many things including their Krill oil which has an amazing ability to break the blood-brain barrier and support the system. They are also responsible for being an integral part of diet pills. They have an ingredient called Chitosan which is indigestible as a fiber and will bind with fat and sweep it out if the system! This is a definite breakthrough and a half for a diet pill ingredient because that means it helps the pill do its job and maintain a non-systemic status. This means less or no side effects because the fat gets swept out of the gut and does not have to touch the blood stream. It does not have to raise blood pressure for you to burn it. Normally, Chitosan is not taken alone as a diet aide but some of the better performing nonprescription diet aids have it.
Stay tuned for more of the latest breakthroughs in diet pill ingredients.
 Promote weight loss by eating the right nutrients and avoiding certain foods. Today we are getting smarter about our routines to promote weight loss. We know that diet can be a dirty little word–that if not done well–can cause more harm than good and make us gain even more weight. But, if we learn to eat right, we will never feel deprived again. What’s more, we will banish the weight and the cravings that cause it by working with our bodies instead of against it. Here we will explain how to balance the correct nutrients to promote weight loss and keep it off.
How our body reads hunger and how it reacts to it
When people go on what we like to call crash-diets–they send a definite message to the body. First, they think it’s great because they dump weight in time for that special event coming up in two weeks. This is due to emergency fat burn that your brain asks the body to perform for energy. But then, something interesting happens–you begin to put back tremendous weight after eating–a cracker! Why? This is because you brain is telling your body that it is starving and it needs to store every last calorie you eat in order to give you the energy you need to live–not to run around and do whatever–we mean to keep you breathing and you heart beating!
How to balance the right nutrients to promote weight loss and keep it off
In order to lose weight and keep it off you can’t shock your metabolism into doing it. The aforementioned will be the result and an endless Yoyo effect will ensue leading to health issues for sure. Eating nutritionally viable foods every 3 hours is the way to communicate to your brain that you are full all the time–so–it has to burn that energy. This means it revs your metabolism up to the max and you burn it. That is when you will experience healthy rapid weight loss happening.
What are the best nutrients?
- Lean protein like chicken and fish
- Green leafy vegetables
- Starches like sweet potato
- Brown rice
- No white processed sugars or starches
- Fresh un-canned fruits and vegetables
When you snack you must do it in a healthy manner. When you eat processed sugars you crave more–when you eat natural sugars–like raisins and dried or fresh fruits you will begin craving more of the good stuff. This in turn will promote weight loss that is permanent.
 Weight loss doesn’t have to be complicated with the help of weight loss calorie counter apps for your phone. You might not realize it but using weight loss calorie counter apps on your phone can be of great help to you. Not only can this help with weight loss, but it can also give you a greater awareness of what you are eating in a day. You learn to be accountable for every single food that you eat and are therefore very aware of what you’re doing right and wrong. By using your phone, you can find some great apps and sites out there to make your calorie counting work much easier.
There are so many great apps and sites out there, that it can be difficult to find which one will work best for your specific needs. Some of the weight loss calories counter apps out there will help you keep track of all of your calories and also track your workouts. An app such as My Fitness Pal is great because it’s comprehensive in this manner and also very easy to use. Using calorie counter apps on your phone ensures that there is never an excuse to forget to log what you ate or the type of activity that you did.
Some Great Calorie Counting Options Out There
Livestrong.com offers a great calorie counter for your phone through an app. This is also a great website to check in on proper nutrition, health and dieting tips. It’s reputable, so you can be sure that you are using calorie counter apps on your phone that are accurate and therefore helpful. With this particular app you even get a nice snapshot of what your calorie make up looks like throughout each day.
Calorie Counter Pro or Tap & Track are just a couple more of the popular apps out there that make calorie counting truly easy. This is a great way to not only ensure accountability but also an easy way to see firsthand what sort of food choices you are making. Never again will going out to eat be difficult as you can be informed before each meal. You can also break up your day by viewing your calories consumed so that you know what you have left to work with.
Using weight loss calorie counter apps on your phone is indeed a great way to diet properly. You are still eating but you are focused on the choices that you make and the portions that you consume. This makes for a livable and effective way to lose weight and take control over your eating habits for the long term.
 Getting rid of flabby arms is a lot less impossible than you might think with the proper diet and exercise routine. If you are one of those people who want to get rid of flabby arms, then you may feel hopeless or want a cure fast. The thing to remember is that this is a tough area to tone up, but it can be done. First and foremost you want to use the right types of exercises to get rid of flabby arms. Getting rid of the fat which causes the flab is the first step, and then you move onto adding muscle tone and definition.
The area that tends to be the most common flabby area and the hardest to get rid of is the triceps. So you want to invest your workout time into tricep dips where you pull yourself up and down using a chair. Another great way to get rid of flabby arms is push ups and even pull ups. Anything that you can do to really concentrate on the specific source of the problem and change the fat to muscle will help.
Add Strength Into A Concentrated Workout To Remove Flab Forever
Be sure that in your concentrated workout efforts that you are also using a strength component through free weights or weight machines. Tricep kickbacks and the tricep machine at the gym are other great avenues to explore. You will burn away the fat and build muscle tone when you incorporate these elements—and that is by far the best way to get rid of flabby arms.
Exercise and the right type of movements that really forces the flabby area to change will be your best bet. Though you never want to spot train and focus only on the problem area, you do want to ensure that you place emphasis here amidst a good well rounded workout.
You will find that creating a healthy lifestyle is the best foundation for getting rid of any type of flab. Know that flabby arms in particular are hereditary but the better that you eat and the more that you take care of them, the quicker they will go away. Measures such as stress can add fat to the body, particularly in problem areas.
So the better that you take care of yourself along with a very focused workout will help you to get the results that you are after. Though getting rid of flabby arms may not be easy, it can be done with an appropriate focus and hard work.
The B complex vitamin, B2, is an essential nutrient that is also known by the name of riboflavin. It is a vital part of many of the chemical reactions that occur within the body, particularly those that occur in the metabolism of bioactive molecules and micronutrients.
 To keep your metabolism running high, try to include some Vitamin B2 foods in your diet, such as soybeans and yogurt. It is very easy to have a vitamin B2 deficiency, as it is regularly excreted through the urine, so it must be consistently maintained. Common symptoms of a deficiency of vitamin B2 include a lower blood count, seborrheic dermatitis, and sore throat. All of these symptoms are also associated with a higher risk of esophageal cancer. The medical condition that is caused by being vitamin B2 deficient, called chronic ariboflavinosis, is known to be linked to carcinogenesis, which is the development of cancer cells.
Though this all sounds quite frightening – as it should – the good thing about all of this is that it is easily correctable with the increased consumption of vitamin B2 from foods or supplements, and there are many other benefits from maintaining optimal levels of riboflavin, as well. Some foods that you can include in your diet that are naturally high in Vitamin B2 include liver, yogurt, soybeans, milk and spinach.
Aside from the more measurable symptoms of vitamin B2 deficiency, it has also been associated with the deficiency of other vitamins and minerals as well, which can lead to an impairment of the intestinal absorption or liver functions. Without proper levels of riboflavin, your metabolism of many other vitamins – such as A, B3, B6, and B9, as well as other micronutrients that are water soluble – will drop significantly. Without proper metabolism of vitamins, your body will not operate as well, you will not digest as well, and you will not lose weight as efficiently or maintain weight as easily.
Moreover, the bioactive compounds that vitamin B2 helps to metabolize – which include carbohydrates, proteins, and fats – are also vital to health, which is why childhood development is highly affected by a lack of riboflavin.
Of course, this vitamin is also beneficial for boosting cellular energy. This means that it helps to increase the metabolism, as a whole, which can be very helpful to proper digestion, easier and faster weight loss, and proper weight balance once a goal weight has been achieved.
Another way that B2 helps with weight management is that it helps to decrease oxidation, which is the process caused by free radicals and which is typically reversed by antioxidants. By helping to minimize oxidation, cells are kept more healthy and function at their best performance.
Other Related Posts and Articles you May Find Interesting: “Ribose Natural Energy Enhancement”, “Weight Loss Vitamins in Your Diet”, “How Vitamin B12 Improves Weight Loss” and “Health Benefits of Niacin”.
As the years pass and we mature from our adulthood phase to our senior stage, we find that while our minds remain youthful and vivacious, our bodies begin to breakdown and can no longer perform as we would like. Muscles ache, bones become brittle and skin grows slack. As a result, there is less drive to engage in physical activity and, though your appetite hasn’t changed, the lack of exercise causes an increase in body weight.
 The following are some practical weight loss tips for seniors that include changes to diet and exercise to help you lose weight. It can be difficult to find the motivation to get in shape when you feel tired and sore. However, you shouldn’t use your aging body as an excuse to hold you back from making better dietary choices and engaging in regular exercises. This doesn’t mean you should force yourself to run a marathon and start a strict diet. There are many simple and fun weight loss tips for seniors that you can try in order to move your body and make good food choices daily.
The following are some practical weight loss tips for seniors that include changes to diet and exercise to help you lose the extra weight.
Diet Weight Loss Tips for Seniors
- Make a food list before you shop and stick to it. Don’t engage in spontaneous shopping or you are bound to pick up high calorie and high fat items you don’t need.
- Don’t food shop when you are hungry. Everything looks appealing.
- Eat a variety of fruits and vegetables everyday. Fruit makes a great snack and dessert, while veggies are the perfect compliment to lunch and dinner.
- Limit your intake of high calorie beverages. This includes drinks that have a high content of sugar, such as soda, juice, smoothies, etc.
- Limit your alcohol intake. Alcoholic beverages are not only high in calories but they can also lower your blood sugar and increase your appetite.
- When eating a meal do not pile your plate with food. Take small portions and eat slowly to allow your system time to digest and to feel “full”. If you are still hungry take another small second helping.
- Avoid late night snacks.
- Drink plenty of water throughout the day to flush your system of toxins and encourage digestion.
Exercise Weight Loss Tips for Seniors
- Take a daily walk. Start slow (ie. 10 – 15 minutes) and gradually work your way up (I.E. 30 – 60 minutes). On icy days or when the temperature is too unpleasant to walk outside, use a treadmill or try stationary cycling indoors.
- On warm summer days don’t stay inside. Go out and enjoy some fun activities including walking, swimming, cycling, etc.
- Spend time gardening.
- Walk up the stairs instead of using the elevator.
- Actively play with your grandchildren or other pets.
- Dance around your home while cleaning or for the fun of it.
As you can see, there are many ways to stay active and make healthy food choices. All you need is to put your common sense to good use and stay motivated. Remember not to over-stress your body and respect its limits, but don’t be afraid to use your muscles and joints. You’ll be amazed at how much better you’ll feel when you move around!
Are You Looking for More Topics on Senior Health? Visit our Senior’s Health section for information on all types of related topics.
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