11 Super Healthy Foods For Weight loss- [Smart Fat Burners]

by iGrapez | Blog

11 Super Healthy Foods For Weight loss

Losing weight can and is a tough challenge for most people, more so when they don’t know what they’re doing or where they’re going. However, there is no
reason what so ever for the process to be that way. I know it because I did lose weight myself and I quite frankly enjoyed it. How did I do? The first thing I did
when I decided that I have had enough is, I started watching what I ate more carefully. In my opinion, this is the first thing everyone wanting to lose weight
should do, because of no matter what program you buy or exercises you do if you don’t have healthy eating habits you won’t be losing weight. With that in
mind, this is my list of the top 11 super healthy foods for weight loss.

1. Apples

Apples are among the most potent anti-oxidant foods around. This is super important for getting a “thinner” looking body. The reason is that anti-oxidants “soak up” pollutants in your body that destroy your metabolic function.

Consuming the anti-oxidants and other amazing nutrients found in apple calories help to fix the real cause of your excess stomach fat. Apples are loaded with
fiber. Fiber and weight loss go hand in hand. The fiber in apples is a natural appetite suppressant that helps you feel full.

2. Bananas

First and foremost, I need to set the record straight regarding bananas being a fattening food. The reason people say this is because bananas have a relatively
large amount of carbs. Now, traditional fat loss methods say that carbohydrates are bad for you, but with the banana diet for weight loss, this is not so.
If you eat two bananas before the meal, you will be full, and you may not require food. It will make you not to consume a lot of food.

3. Blueberries

Although these are small fruits, they contain high antioxidant properties. This property helps to fight the fat cell in the body. A small cup of blueberries supplies
the body 4g of fiber and only 80 calories. In the berry family, raspberries and Acai berries are also touted as superfoods for weight loss.

4. Goji Berries

Their nutritional and therapeutic benefits can be attributed to their constitutional components which include micronutrients, high polysaccharides,
phytochemicals and antioxidants such as vitamins among others.

Lack of appetite control which leads to overindulgence in sugary and starchy foods we crave for is the main reason why many gain more and more weight
today. Together with a sedentary lifestyle, such overindulgence makes us lose shape. These are primary areas of the target when goji berries for weight loss are
included in the diet.

5. Grapefruit

Grapefruit has been the focus of many weight loss studies. It was observed that persons who ate half a grapefruit before meals lost 3.6 pounds in 12 weeks.
Grapefruit has an ample amount of fiber and proteins but very few calories. It prevents fat build up by interfering with insulin synthesis in the body. Grapefruit
lowers insulin (responsible for the formation of fatty deposits) in the blood. Because of this, it is also known to reduce the risk of Type 2 diabetes. Grapefruits
are also rich in water.

6. Pears

They contain 5g of dietary fiber that is 15% of the recommended daily intake. It should be eaten with the skin as the skin contains most of the fiber the fruit
boasts of. Other benefits include lowered risk of a stroke.

7. Pomegranate Seeds

Not only does the pomegranate juice have benefits for the dieter but the seeds do as well. They are a tasty, nutritious snack to have or a little extra something to
change up your salad.

8. Oranges

Oranges contain high concentrations of fiber and Vitamin C. The fruit is considered to be healthy snacks because of its ability to burn fat. The body needs a
certain amount of Vitamin C to ensure proper function in fat burning.

The body is also able to burn fat more quickly because of the production of carnitine amino acid. Vitamin C can dilute any stored fat in the body, thus
hampering its functionality.

9. Avocados

Avocados have been avoided by numerous for their high fat and calorie content. Late investigations are turning out to demonstrate that avocados are beneficial for you. Rather than adding weight to your body, they can help you to accomplish your weight loss objectives.

Avocados are a natural product that develops on an evergreen tree in the hotter regions of the world. They are picked while they are green with the goal that
it won’t ruin as they are sold far and wide for utilization.

It contains monounsaturated and polyunsaturated fats, potassium, fiber, magnesium, iodine, phosphorus, vitamins A, C, E, K, and numerous B vitamins too.
In any case, despite the fact that they contain a considerable measure of fat, they contain no cholesterol. Accordingly, because of these supplements, they are the ideal organic product for weight reduction.

10. Black Beans

Black bean contains a high content of dietary fiber, which can help improve constipation. Also, it also contains vitamins B1 and vitamin E, which can restore
the strength of human body and improve the condition of the skin. As a result, it is both effective in weight loss and skin- beauty. A lot of women like to make
tea by black beans. This kind of tea contains plenty of fiber, vitamins, anthocyanins and other nutrients so that it can be used as a drink for weight-loss and skin beauty.

11. Broccoli

Broccoli is a fantastic source of vitamins that help the body’s metabolic system. If your metabolism process is suitable, then it will be more comfortable for you
to lose weight if that is what you are after. But to get all the nutrients from the broccoli, you must make sure that it is adequately cooked. If it gets overcooked,
both the nutrients and the flavor will be affected.

There is a special little secret about healthy foods for weight loss. The above are just a few. If you use them in your diet, you can explode your metabolism and train your body to burn fat like you never thought possible.

11 Best Vitamins for Women- [That You Should Take Daily]

by iGrapez | Blog

11 Best Vitamins for Women

We all know that vitamins are essential nutrients that the human body needs for functionality. Therefore, it is advisable to keep all the required vitamins in
check. Although it is possible to get all the vitamins for women from a nutrient-dense diet and careful food selection, women still experience a deficiency in
either one or two nutrient.

According to statistics, about 30 percent of the women are short of one or two vitamins, and the scary part is that the risk, increases with age. Thanks to the
supplemental multivitamins, today about 75 percent of women would likely develop vitamin deficiency if the supplements didn’t exist. With that in mind, it is
essential to understand the best vitamins for women to prevent a shortage and complications that they can cause. It can be a challenge to figure out what the best
vitamins for women are, and thus without further ado, I will proceed and provide the top 11 vitamins that women should take on a daily basis.

1. Vitamin D

Currently, women have joined the working class. The move is meant to keep up with the growing economy. However, the working lifestyle has interfered with
their vitamin D intake because they spend most of their time in an enclosed structure or covered in sunscreen. Vitamin D is an essential nutrient for women as it
boosts the overall skeletal health. Also, this particular vitamin prevents mood disorders and hormone balance hence one should spend at least 15 minutes
outside on a daily basis for the better.

2. Biotin

We all know that women’s hair and skin complexion is a great treasure. The two can be used as a mark to define one’s beauty. However, most of us are not
aware of the vitamin behind the more extended and smoother hair or the spot-free skin which is biotin. The vitamin, also known as vitamin B7 assists in some
metabolic actions that fight off deficiencies affecting a woman’s hair, skin, and even nails. The vitamin can easily be acquired from eggs or avocado.

3. Antioxidant Vitamins (Vitamins A, C, and E)

These fat-soluble antioxidants are crucial in a woman’s body. They assist in fighting free radical damage, the primary cause of aging and other complications
related to the eyes, skin, and brain. For example, it is vitamin c that protects you from damages likely to be caused by environmental pollution and UV light.

4. The Bs

The B vitamins are also crucial to every woman out there. However, most people find it challenging to choose a B vitamin that can benefit them more. The B-2
helps in preventing sick headaches (migraines). There is B-12 that helps in boosting one’s mood and B-6 which assists with morning sicknesses during
pregnancy.

5. CoQ10

Often, we find ourselves ignoring this vitamin because it is expensive. However, I can assure you that even with the cost, it is worth. The nutrient is crucial for
your brain functionalities as well as the heart. Besides, it is also helpful for women suffering from sick headaches (migraines).

6. Probiotics

Mostly, probiotics are known for the association with the intestinal tract. You probably know that they are responsible for keeping your gut healthy hence
ensuring that whole body function in the desired way. However, you probably didn’t know that when taken on a daily basis, they can help reduce colds in
women as well as clear their skin.

7. Vitamin K

Currently, heart disease is the number one cause of death in the U.S. among women. Did you know this vitamin is one of the few that play a significant role in
fighting heart complications? You probably didn’t have an idea. Recent studies have shown that women who consider taking vitamin K reduce the chances of a
cardiovascular attack.

Besides, vitamin K plays a significant role in building and maintaining bones, as well as control blood clotting. There are two types of vitamin K, and they are;
vitamin K1 which can easily be acquired from vegetables and vitamin K2 which is readily available in dairy products. Therefore the best way to fight the
deficiency is to include a lot of vegetables in your menu.

8. Folic Acid/ Folate

Folic acid is helpful when it comes to the human hair growth and as we all know every woman needs some good hair. However, the same folic acid is a one
most crucial vitamin that each woman should consider taking in plenty mainly when pregnant. The nutrient is vital for the baby development in the first
trimester. It helps in building the baby’s brain and spinal cord hence preventing congenital disabilities. Therefore, the vitamin deficiency is very dangerous
specifically for pregnant mothers.

9. Calcium

In the recent past, cases of older women undergoing osteoporosis have been on the rise. This event can be scary for the younger women. However, this should
not be a bother as with the right diet at the needed time one can escape the misery later. Consumption of calcium minimizes the chances of losing bone tissues
at old age among women. Studies have revealed that taking calcium, vitamin D along with magnesium can help in fighting cancer, diabetes and heart disease.

10. Fish Oil/ Omega 3s

Over and over again we have come across myths associated with the fish oil some of which are good and some which are scary. One tale that I find interesting
is that which says that the fish oil helps to lower cholesterol. However, I can ascertain you that it is just a myth, doctors prescribing the oil do so to work on a
different blood lipid called triglycerides which people confuse for their LDL and HDL cholesterol.

Omega-3s are highly needed in a woman’s body as they assist in the formation of a functional skin which I had stated earlier as a mark of beauty. Besides, the
fatty acids help in protecting the heart as well control your mood hence should be consumed on a daily basis. According to USA Today, the fish oils can help in
fighting psychopathy, a mental condition that is on the rise.

11. Magnesium

While many tend to neglect the magnesium intake because of low knowledge concerning what it has in offer, it remains one of the top minerals that each
woman should consider taking. Magnesium boosts the body’s biochemical processes. A deficiency in magnesium can be signified by leg cramps, insomnia,
anxiety, headaches, muscle spasms, and digestive issues. Therefore, it is advisable for women to take magnesium before retiring to bed.

Conclusion

A considerable number of women fall short of either one vitamin or two, and this mostly affects those in the older group. With the details about the top vitamins
that women should take, it will be easier to fight the deficiencies. You should also have in mind that factors such as underage, one’s economic status, and vegan
or vegetarian also impacts the scarcity.

How to Lose Weight if You’re Over 180 Pounds- [8 Simple Tips]

by iGrapez | Blog

How to Lose Weight if You’re Over 180 lbs

Being fit is the new trend nowadays. You will note that the
number of gyms has increased by a large margin. Most people are now
appreciating the need to exercise in order to lose weight. However, do you know
what makes people have excess body weight? There are many reasons that make
you gain too much weight within a short period of time. Your diet contributes a
lot to your body weight. Your lifestyle also contributes to weight gain.

If you are fond of sitting down for many hours without moving out, you are likely to
weigh many kilograms. In addition, if you are fond of sedentary lifestyle at home,
you can gain more weight over time. Unfortunately, this has become the norm for
many people. They prefer sitting down to watch a movie all day. During these moments,
they prefer taking fast foods. This can be detrimental to your body. You will
note that there are people who are over 180 pounds. Such people can still lose weight.

If you belong to this category, you need to consider the following:

1. Consume More Proteins

You need to consider taking more proteins on a daily basis.
You will note that too many carbohydrates can make you gain a lot of weight
over time. This is the reason why you need to reduce their intake and take more
proteins. You can consider buying lean meat or even chicken. Your meals should
have more portions of proteins. You can take eggs for breakfast. You can also
consider taking salmon. Proteins are very essential to the body. They are known
to repair the worn out body tissues. If you want to build more muscles and lose
weight, you should take more proteins.

2. Minimize the Intake of Carbohydrates

Some people are used to taking white bread in the morning.
Others are used to taking a lot of rice and other foods that are rich in carbohydrates.
If you are used to taking these foods, you should limit their intake. You can
actually avoid them over time. You should just take little amounts of carbohydrates.
This can help prevent the formation of more body fat. You can even avoid taking
these foods for a period of three weeks. This can help your body to adapt to
the new diet. At first, you might have some cravings. However, these cravings
will no longer be there. Your body will have adjusted the new diet.

3. Say No to Junk Foods

Junk foods are very addictive. Most people prefer buying
them instead of cooking. This is not right. It is advisable to buy natural
foods and prepare a meal. You will note that most people rush to buy these
foods when they are traveling and so on. They might make you feel full at that
moment. However, they also contribute to weight gain. You should instead take
healthy snacks such as dark chocolates and yogurt. These healthy snacks can
help you lose weight successfully.

4. Drink Lemon Water Daily

You might have come across people who like taking lemon
water after taking their meals. Others, usually prefer taking lemon water in
the morning. Lemon water has proved to be very effective when it comes to
weight loss. You just need to use a real lemon. You can then cut it into 4 pieces
and squeeze the juice from it. Pour the juice into a cup of warm water. This
can play a major role in enabling you to lose weight.

5. Drink More Water

Doctors normally emphasize that we take at least 8 glasses of
water on a daily basis. Besides making your body stay hydrated, water can also
contribute to weight loss. Drinking water can actually help boost the rate of metabolism.
This means that your body will be able to burn off a few calories. You need to
take a half liter of water before taking your meals. You should do this 30
minutes before taking your meals.

6. Eat More Vegetable and Fruits

Some fruits can actually make you feel full and thereby minimize
your food intake. In addition, fruits and vegetables are known to contain few calories.
The good news is that there are normally very rich in fiber. They also have a
lot of water content in them. If you are fond of taking vegetables and fruits,
you are likely to lose more weight over time. In addition, they also contain
essential vitamins that your body needs in order to function well.

7. Drink Coffee

Some people usually like taking coffee in the morning.
Coffee is known to boost metabolism. You can actually take black coffee early in
the morning. Black coffee can help stimulate your mind and also help you lose
weight. However, it is not advisable to take a lot of coffee.

8. Do Some Exercises

Exercises are also important when it comes to weight loss. However,
if you are over 180 pounds, you need to be moderate with exercises. You should
not strain your muscles. You need to do simple exercises at first. You can even
have a trainer so that he or she can guide you through. You can consider
jogging and also walk small distances. If you have a staircase in your home,
you can go up and down several times in a day. You can also consider doing some
simple yoga at your home. However, you should be careful not to put a lot of pressure on your muscles. It is advisable to listen to your body.

A treadmill can help you lose weight. You just need to
schedule some time for this activity. You can do these exercises after leaving
your workplace. If you normally leave your workplace later, you can do them
early in the morning. It is important that you remain committed and be consistent.
If you are not sure of the exercises to undertake, you can hire an instructor
to guide you. There is also plenty of information on the internet.

Losing weight is no longer a nightmare. Most people have succeeded
in this undertaking. You just need to be positive and determined to achieve
your goal. Sometimes, it is advisable to have a friend who can motivate you. However,
you can still be self-motivated and achieve your weight loss goals. Consider
these ideas and your body will be fit.