How To Lose Weight Fast

So often people ask how do I lose weight fast? I need a quick fix and I want the weight off now. How do you do that?

First off, it isn't just about weight.  Body fat comes into play here. We know you want to lose weight, but you need to also think about losing fat.

1. Intervals:

Studies show that interval training is more efficient with weight and fat loss. Quick 20-30 minutes spurts that are done and incorporated into your normal workout. Such as hill sprints. You have to change up your routine and have blasts of high intensity and muscle fatigue. The metabolic rate of burning fat/calories after intervals is very high and has the best effect.Interval training is a start-and-stop motion with periods of sprinting or close t0 sprinting speeds followed by light jogging or rest. You can use interval training in many things like running, riding a bike, swimming, even walking if you alternate between speed walking and normal walking.

2.Lean Muscle:

You need to build lean muscle mass. It literally is the key on why you burn fat, and at what rate you burn fat while resting. Therefore the more lean muscle you have, the more fat that you burn while at rest. Think about it.  As we age we lose lean muscle especially if we live a sedentary lifestyle, this ensures that you your fat burning at rest will decrease over time. It is important to do strength training and lifting weights to keep and add lean muscle to your body.

3. Cut carbs and Calories:

Remember this is not permanent. You will need to add carbs and calories back to your daily intake. You need them. This post is about FAST weightloss, and this is how you do it. You need to make sacrifices. Most people already eat an over abundance of carbs and calories so limiting them at first is okay. Don't just cut carbs out completely either. Adhere to proper portion sizes and choose complex carbs like greens and vegetables vs. simple carbs like breads, and desserts. An easy option is to eliminate them in the evening, so say goodbye to the bag of chips, crackers, or bowl of ice cream as an evening snack and replace it with fresh fruit or a cup of herbal tea.  Be aware that if you limit too many carbs from your diet you can begin to feel sick, headaches, nauseous, irritable, etc. So be mindful.  Monday to Saturday, no carbs and come Sunday make it a treat meal and go have some, this will keep your sanity, and allows the body to believe that you are no longer in starvation mode and will reset again.

4.Intensity:

Yes intensity. You have to work harder. You can't just take a pill and do nothing. Every workout is an opportunity to improve.  You may see fit people and think that they can do it so easily, but they had to work just as hard at first. Keep the intensity level up and you can have great success.

5. Commitment:

So what happens in about 3-4 weeks and you have done everything, cut calories, worked out, and you haven't lost anything significant. Will you have the commitment to carry on? Your level of commitment is directly linked to your level of success. Stay the course.

I want you to be able to feel great in your own skin. Take these tips and incorporate them into your lifestyle. C'mon now, let's GO FOR IT!!!

Pumpkin Seeds and How to Roast Them

Hey I told you I would add this important part, especially if you are going to make those no bake energy bites/balls.  Sure you can buy store bought but making your own is much more healthy. They are full of magnesium, iron, fiber, zinc, potassium, healthy fats and protein.  They even have something called tryptophan that helps improve your mood.

So Here goes:

Pumpkin Seeds and How to Roast
First off you can use carving pumpkins, but I have heard that the  smaller ones known as sugar pumpkins make a much better seed.
You need to scoop out all flesh and seeds.
Rinse the seeds and be sure to get as much pumpkin flesh off of them.
Then put them into a pot of boiling salted water for about 10 minutes.  This helps to make the seed easier to  digest and makes the shells crispier.
Drain in a colander or strainer and rinse with water.
Lay the seeds on a napkin and dry the excess water off of them, they don't have to be bone dry, but do your best.
Now spread them out on a cookie sheet and drizzle about 1.5-2 tablespoons of oil. (I use olive oil)  Try to get them coated by tossing with a spoon or spatula. Sprinkle a few shakes of sea salt or if you have any on hand, Himalayan salt is amazing.

Put in an oven at 350'F degrees for 10 minutes. Remove and flip them/tossing etc.
Return to oven for another 8-10 minutes.  Because ovens vary, I suggest you test one or two, the seed inside should not be burnt. The shell crispy.
When they are done, the shell is NOT golden brown...if it's brown, the seed is probably burnt.
You can season with more salt if you wish or other seasonings of your choice. Let them cool and ENJOY!

pumpkin seeds

Pumpkin Puree

Okay so here you definitely need to use the sugar pumpkins. They are widely available October through December in most grocery stores and markets. Perhaps you are lucky enough to have your own patch in your yard.

Make sure your pumpkins do not have any blemishes and are heavy for their size.
Slice off the stem end of the pumpkin about 2 inches from the top  (you can scrape out the seeds here to roast up later)
Lightly brush the inside of the pumpkin with oil (again I use olive oil).

Cook at 375ºF (190ºC)  and place on a cookie sheet until you can pierce the flesh easily with a knife. You are looking at about 1-1/2 hours.

Let cool~
Scoop flesh into blender or food processor; mix it up until it's smooth.

Then transfer your mix into a strainer that is lined in cheesecloth.

Cover with plastic wrap (not too tight) and allow to drain over night in the fridge.,

Make sure you use the puree within a couple days, otherwise freeze it for later.

puree

Green tea, its Benefits

Green Tea
For years they have been telling us that Green Tea is a great way to lose unwanted fat.  It is the all natural cure for weight loss.
Yes it is true, it does help with fat loss but did you know it has a whole lot more to offer?
Scientists have spent years researching this tea to figure it out. They found that it has a great impact on many medical conditions. This includes obesity.
Green Tea contains catechins, the biggest one being EGCC or epigallocatechin which appears to be the top flavonoid. It assists in getting rid of free radicals at a very high rate. Quite impressive! Green tea is most effective for cardiovascular disease, dementia, certain types of cancers and of course weight loss.
A study was done recently with 3 test groups. The 1st group was to drink 4 cups of green tea. The 2nd group had 4 capsules of EGCC with 4 glasses of water, and the last group had only 4 cups of plain water.  (the tea and the capsules both contained the same amount) At the end of 8 weeks the researchers found that the 1st group who had the tea and the 2nd group that took the capsules both had significant changes in their BMI (Body Mass Index) and body weight.
Another study gathered information that Green Tea not only contributed to weight loss but also increased fat oxidation and thermogenesis.  There is also evidence that consuming Green Tea helps you to limit fat absorbtion. They fed a test group hig fat diet and green tea and another group the high fat diet. Of course the green tea consumers had an astonishing rate of 45% less fat gained.
EGCC not only helps rid fat, but it also helps the bodies ability to use fat efficiently instead of storing it.
So how many cups should you drink?
There are different answers to this question ranging from 4 to 10 cups per day.
Whatever you can manage and feel good about drinking is what you should aim for.  If you can handle 4-5 cups or more, then just do it. Be aware though that green tea has caffeine! If you find you are anxious or jittery then switch to non-caffeine variety, those feelings mean you have definitely reached your quota of caffeine for the day.

Holy YUM! No Bake Pumpkin Energy Bites

It's the onset of fall and one of my favourite things is pumpkins. Not only do they make an awesome jack-o-lantern, but they are filled with goodness and yummy seeds you can roast for a quick snack.  Remember being able to buy them pre-packaged at the corner store? Well you can make your own without the added preservatives and such that go into those packages.  I will be adding how to make the pumpkin seeds later on but first I want to share this amazing recipe I stumbled upon.. It is guaranteed to be a mainstay in your kitchen. The best part is you can make them all year, not just "pumpkin season".

nobake

Makes: About 25 1-inch balls

What's in them and what you need:

• 8 oz. (about 1 packed cup) chopped dates
• 1/4 cup honey
• 1/4 cup pumpkin puree
• 1 Tbsp. chia seeds or flax seeds
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. ground nutmeg
• pinch of salt
• 1 cup steel cut oats
• 1 cup toasted coconut
• 1 cup toasted pumpkin seeds

How to prepare:

Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, nutmeg and salt in a food processor, and pulse until smooth and combined.

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pumpkin seeds until combined. Cover and put in the fridge for at least 30 minutes.

After a half hour use a spoon to shape it into your preferred size of  balls. (an inch is probably good.)  If you prefer you can just press the mixture into a pan lined with wax paper and then cut them into bars or squares..

Keep them in the fridge, and the best part is that they stay good for up to 2 weeks, so you can make lots and not have to worry about running out..you won't want to because they are that good.

Thank me later and ENJOY!

Clean Pumpkin Spice Latte

When Starbucks first came out with their Pumpkin Spice Latte, I was just like you...IN LOVE!!
Something about pumpkin pie in a smooth warm drink that helped those crisp days of fall become a bit more cozier.
They are yummy, true. Though after doing some research, they may taste good and make our senses tingle but they are nothing short of a chemical cocktail. You know what I find truly amazing? There is absolutely no pumpkin within the ingredients at all!
Yeah I know, mindblown right?

You'll see from this picture below that it is full of stuff that we really need to steer clear from. I adapted this info from "foodbabe" the food inspector queen I like to call her. I have given a CLEAN version that I found at the "gracious pantry"
Much better ingredients and you definitely know what's in it.

So to all my fellow Pumpkin Latte fans, skip the starbucks, save some cash and make your own healthy and clean version!