How Coffee is Helpful fort Weight Loss

It is difficult to think that coffee could actually help you lose weight but this is true. Coffee lovers will be glad to realize that coffee aids in weight loss. These results will however be realized when you increase your daily intake; your usually daily cup. The amount of polyphenols in your cup of coffee is what counts. To achieve weight loss benefits you need to take 1000 milligrams of polyphenols per day. This translates to four to six cups a day. Coffee enables weight loss in these ways. You should get good quality coffee like كافيين لاب which is  good for your health.

Coffee increases metabolic effect

People who have coffee during their workouts are most likely to burn more calories since coffee intake increases their metabolism and ability to burn through fatty acids. It is estimated that coffee intake helps in burning more than 100 calories in a single day. Coffee makes it easier for people during exercises since they are less tired and are able to go through the whole process.

Coffee absorbs fat

Drinking coffee at the end of a fatty meal decreases the amount of fat and sugar that is absorbed in your body. Fatty meals affect the vascular function of people which if left to deteriorate over time could be a major health risk. Coffee restores this function when taken after you have had fatty foods. This therefore reduces fat in your body and prevents weight gain.

Coffee Suppresses your Appetite

Most people struggle with dieting the moment they begin their weight loss journey. It is difficult to lose weight when all you are craving is eating junk food. Coffee helps you to control your appetite by suppressing these cravings that will stop you from losing weight. Both caffeine and decaf coffee drinks have this property.

Coffee is an Energy Booster

Mental focus is critical in anyone’s weight loss journey. Your mind is always your weapon. Coffee makes your natural neurotransmitters more effective and also stimulates your body to release adrenaline, increase blood flow to your muscles, and speeds up your heartbeat. This enables you to focus on your weight loss program.

Coffee Eliminates Waste Accumulation

Most people suffering from obesity or just people with weight issues are usually diagnosed with constipation. The intake of junk food usually irritates their bowel movements. They are therefore, encouraged to drink coffee on an empty stomach in order for the toxins accumulated in their bodies to be flushed out and in turn help them lose weight.

Coffee Simplifies the Digestion Process

Whenever you have a high calorie meal, you may feel uneasy; your stomach muscles are tighter which makes you so uncomfortable. This may be due to indigestion. Drinking coffee after such a meal enables your body to ease the digestion by breaking the food into smaller parts and burning more calories thereby easing the digestion process.

Coffee is a Rich Source of Antioxidants

Antioxidants are molecules that prevent oxidation of other molecules which may lead to cell damage. They are collectively known as chlorogenic acids that slow down the production of glucose in the body a meal by modifying the activity of certain enzymes in the liver, thereby reducing production of new fat cells. Black coffee is rich in antioxidants hence aids weight loss.

Coffee Prevents Type 2 Diabetes

Researchers have discovered that drinking coffee on a daily basis reduces the risk of contracting type 2 diabetes. Obesity is commonly associated with high rates of diabetes. This health risk has claimed a lot of lives and people are encouraged to drink coffee in order for them to live a healthy and fit lifestyle.

Coffee Strengthens Your Muscles

When you drink coffee before a workout or strength training, you are likely to go through the training process because there is energy in your muscles. Muscular strength is critical since muscles burn more calories and fat cell even when you rest. It is therefore important for you to uphold your muscular strength at all times.

Coffee is a very valuable beverage that simply cannot be ignored. Its components stand out in enabling you improve your health and fitness routine. All your weight loss goals are made possible by drinking the right amount of coffee with the right accompaniments. Beware though that large amounts of coffee intake and caffeine can have serious consequences to your health.

Fitness and Your Life

Fitness positively affects every area of our life. No matter how you fit your favorite activity into your daily schedule, it will benefit you. From hardcore workouts to walks or cardio, you will improve parts of your life that you didn’t even realize were lacking. You may not notice that you are easily out of breath or that you feel stiff. Sometimes, we don’t understand how bad we feel until we begin to move and exercise. Here are just some of the ways fitness affects your life:

Relief of stress :

This is a big deal, no matter who you are. Overworked business people or moms with a hectic schedule, we all need to relieve that pressure. Little annoyances build into big, tight muscles, and the daily grind can leave you with an aching head. Take the time to work up a sweat and it will release physical and mental stress.

Improve your heart :

Any healthy exercise builds your endurance which helps your heart. As you build your inner strength, your heart will have to work less hard. In fact, all of your organs improve with cardio or force/endurance training.

Lift your spirits :

Even simple exercises can improve your moods. Chemicals released during physical activity suppress the feelings of depression while enhancing a more positive outlook. As your body becomes healthier, this will also improve your vision because you are feeling better physically.

Energy boost :

Forget drinking that third cup of coffee to wake up, just exercise. It is true that physical fitness gives you a brief shot of energy, it also provides you with more energy throughout the day. So, contrary to some people’s belief-exercising and fitness don’t make you tired they give you extra to get through the day.

Live longer :

We all want to have long, satisfying lives and physical fitness is the key to extending

Our life expectancy. Physical fitness means you are optimizing your body’s chance at being active for longer. We concentrate on our finances and our plans for the future but without a healthy body, none of that will matter.

Look your best :

You can’t beat a healthy glow, and you get that from a consistent fitness program. It doesn’t have to be extreme, but a healthy body will always look better than its numerical age. As you tighten your core and your muscles, you will not only look younger but feel that way, too.

Less worry about injury :

Whether you are young or old, you do your best to avoid any injury. For the young, it can mean rehabilitation and for the more elderly ones it can expect an interruption of your life. Any physical activity strengthens your body against injury. The more fit you are, the less chance of injury.

It’s fun :

Although it goes against traditional thought, being fit can be fun. If you choose an activity you enjoy to stay fit; you will find some time carved in your schedule to do something for yourself. You can indulge in a favorite sport and get fit at the same time.

Make new friends :

Many times our physical fitness routine takes us into places we don’t usually go, which helps us meet new friends. Exercise is more fun when you share it with someone else who has the same passions.

Reach new goals :

As we plan our futures, we should also include physical goals such as keeping up the tennis or golf game; being able to ride bikes with the grandchildren. Consistent exercise and fitness will enable us to do these activities longer.

Fitness has also been proven to reduce the risks of eight common health conditions. Centers for Disease Control list the following as being improved with exercise.

  • Stroke
  • High blood pressure
  • Diabetes
  • Being overweight
  • Certain types of cancers
  • Arthritis
  • Disease of the heart
  • Anxiety and depression

As you can see, there are many benefits to staying fit and having an exercise program in your daily life. If you don’t think you have time or money to find physical fitness- you can discover small things you can do every day to improve your health. Walking, taking the stairs or even exercises at your desk can improve your health.

With the eight serious diseases mentioned by the CDC, it is important to give yourself every advantage of not falling victim to one of these potential killers. Exercise heals you mentally and physically so the real question is- how can you afford not to become physically fit?


Do We Have a Healthy Lifestyle?

Americans are bombarded with statistics and studies about how healthy we are, almost daily. The news is often depressing as the numbers indicate how unhealthy our lifestyles have become. Even with cutting edge medicine and technology to help us, we seem to consistently make a poor showing. However, with knowledge comes power so a careful look at the numbers could help us improve. As of 2008, less than 3% of Americans qualified as leading a healthy lifestyle.

First of all, we need a working definition of what an actual “healthy lifestyle” is. An author from the Mayo Clinic defined a healthy lifestyle in four requirements:

  • At least 150 minutes of vigorous or moderate exercise per week
  • A Healthy Eating Index scores at least in the 40% range
  • Body fat percentage of 20% or less for men; 30% for women
  • No smoking

In a recent study, the United States came in the last place for affluent countries health status. The good news was that smoking had declined steadily in the past ten years, which has significantly improved Americans’ overall health. The numbers also indicated that almost 45% of Americans got in the weekly exercise required. The bad news was the 9.6 % that had the proper body weight proportions and only a little over 2% met all four requirements.

Researchers also had to take into account such things as high blood pressure and cholesterol which affects the population’s health numbers. While men tend to be more active, women are less likely to smoke and eat healthier. These demographics prove that Americans have worked to improve some aspects of their daily health regime. There is much room to improve, though.

The President’s Council on Fitness, Sports, and Nutrition published a list of its findings for 2014:

Activity (Physical) :

  • Only one out of three children do physical activities on a daily basis
  • The number of adults who do 30 minutes of physical activity daily is less than 5%
  • Screen time for children is up to 7 hours per day.
  • About 80% of our youth and adults do not meet basic activity requirements daily
  • There are only about one in five homes with a park nearby

Nutrition :

  • Americans, as a whole, eat less than the recommended daily allowances for the healthy food groups (vegetables, grains, fruits and dairy)
  • There are twice as many fast food restaurants than in 1970.
  • 40% of total daily calories are “empty” from sources soda, desserts, fruit drink, pizza and whole milk (for 2-18-year-olds).
  • 3,400 grams of sodium are consumed by adults daily (current guideline is 2300 per day)
  • Daily average calories have increased by 600 from 1979-2008

Obesity :

  • A study from 2009-2010 found that 78 million adults and 12.5 children are considered obese.
  • Research projects that one-half of the adults in America will be obese by 2030
  • There is a 70% probability that an overweight child will become an obese adult
  • The issue of obesity tripled for ages 12-18 from 1970’s to 2008.
  • For those children living in poverty, there is almost a double number of those with obesity

The cost for obesity and poor overall health was about $147 billion dollars in 2008. This dismal number shows us that not only are we being hurt physically by the health problems but also financially. The medical system struggles under trying to care for under or noninsured people who fall into the wrong side of the health statistics.

Another concern that we do not think of often is how unhealthy lifestyles could endanger our national security. A staggering 27% of our youth who try to enlist in the armed forces are too obese to serve. Also, about 15,000 recruits also fail their physicals each year. These alarming numbers can reflect on the fitness of our military.

If we focus our energy on public awareness and education, the United States could improve our last place standing internationally. It is the combination of federal, state and local programs that can lift us out of the sad statistics that we see now. We can start with our children and youth by providing healthy physical activities that encourage them to step away from screens and to get moving.

In conclusion, we must acknowledge that we are not a healthy nation. We have made some strides in improvement, but we have a long way to go. The worst thing we can do is stick our heads in the sand and ignore the realities. The numbers and the statistics don’t lie but instead, provide us with a starting point. The solutions are up to us as a society and a nation. Even as we hear these disturbing numbers, we must dedicate ourselves to better things for our children. Any changes for the better, however small, will mean a healthier nation for everyone.

Tricks to Feeling Full and Eating Less

Are you one of the many dieters struggling to eat less and lose the weight? The mind can play a powerful role in weight loss as we use “tricks” to make us feel full. Here are some of the easiest tips for feeling full eating less:

Switch hands:

This is so simple; we may discount it, but many researchers say if you are right handed and switch to your left to eat- your mind will struggle to adjust, and you will eat less. As you work to get the food to your mouth with the “wrong” hand, you will be forced to slow down your eating. This helps you to be more “mindful” of what you eat and ultimately assist you to consume fewer calories.

Try holding your fork upside down :

Take a cue from our British friends who always eat this way. Americans tend to “stab” their food, causing them to get more in a mouthful. When you hold your fork the other way, you get less to eat, but you feel like you have done enough fork work to be full.

One bite at a time:

For some reason, we often eat as though we are being timed; Smart eaters know that if you take one small bite at a time and chew it thoroughly you will be more conscious of how much you are eating. Waiting between bites causes us to feel like we have eaten more and thus, we feel full

Take breaks :

This is another simple tool to feeling full and eating less. Wait between courses, take small sips and even get up and walk around, if you can. This short break in eating allows your mind to catch up with what you have ingested, and you may even discover you are full.

Chopsticks anyone? :

This is another mind over matter trick. If you aren’t handy with chopsticks, using these utensils will force you to slow down and look carefully at your food as you try to eat.

Zone out! :

Researchers tell us that if we make our meals a technology free zone- we will find ourselves eating less. It is easy to graze on food while we watch tv or in front of the computer. But if you sit down at the table and turn everything off you will get full faster because you will be conscious of what you are eating.

Work harder :

A study was done with two groups of people eating pistachio nuts. It was determined that those who had to crack the shells ate significantly less than those who had their nuts readily in front of them. The difference in calories was 211 for those who had shelled nuts to 125 for those who had to some work. Also, the sheer number of shells made some in the study feel “full.” On a side note- if you eat a few pistachios before a meal…you will feel full and eat less.

Coffee, tea or…? :

Before you sit down to that big breakfast, steal a few moments to sit with your coffee or tea. If you drink slowly and enjoy the aroma, you will find this inhibits your appetite.

An apple a day… :

Studies have shown that if you eat an apple before a meal, you will eat at least 15% fewer calories. The sugar and the substance in the apple trick your stomach into feeling full and therefore requiring fewer calories.

Chew your heart out! :

Researches say if you can chew your favorite gum for up to 45 minutes, it will reduce cravings for snacks or too much food.

Practice makes perfect :

Make a habit of using the same bowl every time you make snacks. The smaller the container, the easier it will be to trick yourself that you are full. Use a small bowl and fill it up with a healthy snack to make you feel full.

No do-overs with leftovers :

We are often at our weakest as we clean up from a meal. We decide to eat what is left instead of storing it. Try to cook less or even throw away what is left to keep you from after dinner eating.

As you can see, there are many tips to tricking yourself into believing you are full. Many are common sense, but it helps to see them in black and white. Remind yourself of little ways to cut high calories and you will soon reach that weight goal.