Kindle Notes & Highlights
Read between
March 26 - April 7, 2025
multivitamins help aid in weight loss.
B vitamins are essential for a healthy metabolism.
Calcium, for example, is important to sustain workout activities as it is essential for muscle function and bone strength.
raspberry ketone is one of the most successful weight loss supplements to date.
The goal is to get thirty grams of protein in your breakfast protein shake. You want to drink this shake within thirty minutes of waking up.
Before each meal is a good time to consume a glass or so of water.
Usually by meal time you are hungry. You may not know it, but you are also dehydrated.
Indirect studies seem to point out that ACV helps stabilize sugar in the blood by regulating insulin. This is the reason it helps to control appetite, making you avoid those unwanted calories in between meals. It can also help to boost the immune system, which also aids in weight loss.
Mix one to two teaspoons of raw, unfiltered apple cider vinegar into a tall glass of water, and drink it before a meal.
Drinking a cup of green tea, especially in the evening, can do wonders for weight loss. One routine I started was drinking a glass of green tea after work and before dinner.
Taking 12,000 steps a day should be the target if you want to maximize the weight loss potential of walking.
To all able-bodied individuals: take the stairs.
The 5 in 5-4-3-2-1 means five minutes of cardio workout. It is your choice to run, walk, jog, elliptical, bike, or to do a minute each of jumping jacks, high knees, running in place, front kicks or skipping rope. You could do any combination of these so long as your total cardio workout lasts five minutes. The 4 is one minute of lunges or walk lunges and a minute of mountain climbers, each repeated once to total four minutes. 3 is spending three minutes doing ten pushups then resting, fifteen tricep dips and then resting, and repeating the cycle until the entire three minutes has elapsed. 2
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When you go to the grocery store, go when your stomach is full; or more importantly, never ever under any circumstances buy groceries when you’re hungry.
cheating on your diet one day a week is good for you. Psychologically it will refresh your resolve, helping you bear another week of staving off calories and preventing a mental burnout due to dieting.
You want to let fiber be the first in your stomach, both soluble and insoluble fibers expand once ingested, giving bulk and physical sense of satiety. This will prevent you from overeating on fat and simple carbohydrates.
Following this simple order of fiber, protein and then carbohydrates when you eat your meals will make your already existing weight loss plan more effective and more bearable. Grazing For Weight Loss
Grazing helps increase metabolism. The more often you eat, the higher the metabolic rate your body sustains.
Having one day in a week dedicated to eating salad can prove helpful in your journey towards weight loss.
Don’t be shy with your veggies; add as many as you like. The calories will be negligible, and the added fiber and nutrients will do you good. Making sure to remember healthy protein is important with salads.
Because of its low glycemic index ranking and slow digestion, oatmeal is a great choice for starting the day leaving you feeling full longer than the standard breakfast. To make a healthy and delightful breakfast with oatmeal, add some berries, nuts, raisins or some other fruits in the mix. These options will add even more nutrients and vitamins to an already healthy meal.
Brown rice due to its composition makes you eat less, helps increase your fiber intake, helps, absorb fat in the stomach and is more nutritious.
Whole grain bread is what you want for weight loss,
If you must have spread on your sandwich always go with mustard.
Three hours of standing up a day will burn around a hundred and forty-four calories.
If you are hungry, pick fresh fruits instead. They have more bulk and you will feel full with fewer calories.
Avocado is a good substitute for mayonnaise, butter, or other condiments. It has half the calories of mayonnaise, yet still gives that rich creamy taste. Avocado is also rich in monounsaturated fat. This is the good type of fat, which helps to lower blood cholesterol.
Avocado is known as a superfood because it is rich in vitamins and nutrients including fiber, potassium, vitamin E and B, and folic acid.
Quinoa is also high in dietary fiber and protein, with around six grams of fiber per serving and seven grams of protein. This is probably the reason why those who include quinoa in their diet remark that they usually stay full for a longer time compared to when they ate other grains like rice.
Half a teaspoon of fresh cinnamon powder can make a huge contribution to your weight loss regimen.
Whole wheat pita bread is cut into wedges, brushed with olive or canola oil, and sprinkled with herbs or spices then baked in the oven until crispy and golden.
