Tips to Achieve your Weight Loss New Years Resolution Goal

15-Minute Boxing Day Workout You Can Do At Home | Class FitSugar

How to Get Rid of the Weight Gained During Christmas

The Christmas Holidays are among the most precious and pleasant ones throughout the whole year. But there is one major disadvantage of the Christmas Holidays and this is the weight we gain during this time of the year. There are several factors that simply cannot be avoided - loads of parties and visits of relatives and friends, skipping exercise, eating much more than you have been used to before the holidays.
Sometimes Christmas holidays even take longer than some days, because most people tend to get their vacations, travel, and forget about strict diet and exercise routines. But don't worry, there are many things you can do to lose all extra pounds you've put on during this period. Just stick to some simple rules and you'll lose the gained weight in no time.
1. Reduce the amount of food you eat
Once the Christmas holidays are over, you don't have to eat the same amount of food as during the holidays. You have to start reducing your portions. At the beginning it could seem difficult to do so, and if it really is difficult for you to accomplish it, don't starve yourself, just eat 2-3 times more, but smaller portions so you don't feel hungry.

2. Change your exercise routine
If you already have an exercising routine, then in the first days after the holiday "season" you would have to change it - not drastically, but for instance doing more cardio would accelerate the results. You can also try exercising 1-2 days more than usual, or simply increase the duration of your training. Try to run or cycle at least 30 minutes, preferably at the end of your training. If you don't do cardio every day of your workout program, then you should start doing so, in order to accelerate your metabolism, or you could simply add one day only for cardio.
3. Drink a lot of water
Forget about alcohol, juices and sweet drinks. It's all about water - increase the amount of water you drink every day. This would accelerate your metabolism, and help your body get rid of the unnecessary toxins easier.
4. Forget about alcohol
Well, we mentioned it in the previous point, however, it is necessary to point out, that alcohol is more than caloric - it stops your body from burning the calories it usually does. Imagine what happens to your body when you eat more than usual, less healthier than usual, and not being able to burn the calories, as the alcohol actually prevents your organism from doing so.
And we all know that we've drunk at least some wine regularly during the Christmas holidays. And besides this, every single diet outlines the lack of alcohol as a necessary measure for you to have a successful weight loss.
5. Reduce the carbs
Well, that may seem the hardest part to accomplish, but do you remember how much carbohydrate rich food you've eating during the Holidays - loads of sweets, loads of bread, loads of cookies. Try to avoid all these only for some time, and you'll notice a significant reduce in your weight.

6. Weight loss supplements
If all of the above tips seem to hard to accomplish, remember you can always use some weight loss supplements in order to accelerate weight loss and get back to your previous routines. There is a great majority of weight loss supplements, that is why it is not hard to choose one exactly according to your needs.
If you follow these basic tips we can guarantee you, you'll get back to your normal weight from before the holidays much faster than you expect. It is pretty certain that the most of the weight you've put on during these days is due to your organism retaining water, which means, that you'll be able to get rid of the extra pounds much easier, when they are not only extra fats.

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Why You Can’t Lose Weight

Diet Advice - How to Lose Weight Tips

We all search for the magic formula for how to lose weight. Tips are given, attempted short term or rejected out of hand and the weight stays on. The frustration lingers.
If you are ready to take quality diet advice on how to lose weight fast or even slowly, you have to give the diet and exercise tips you are offered a chance to succeed.
This means you have to put some time and effort into how to lose weight. Tips are useless if they are ignored or not followed correctly. Weight loss is simple, but you have to really want it.
Many many overweight people get into the habit of complaining bitterly that they have tried everything and still cannot lose weight. They find themselves desperate to lose weight. The panic and stress is palpable.
So, my first piece of priceless diet advice is - stop panicking. It does not help. Panic and self made stress actually create a situation whereby you are more likely to be in a "make or break" mode of operation and are doomed to fat loss failure.

You choose to panic. Notice how panic has not worked for you? That it just gets you stirred up and cranky and frustrated? Yes?
That's because panic is an exhausting fight/flight emotion that stops your brain from being logical about your fat fueled problem.
Now choose to stop panicking and think. Let's be logical about this.
Weight gain creeps up as thigh and hip and belly fat. It is layered on slowly and relentlessly till eventually we notice we're fat. This fat gain does not happen from one day to the next.
We can't possibly expect excess body fat to melt off in a few short days when it took so long to pack it on. But we do expect this miracle falling off of the fat layers and when it doesn't happen virtually overnight, we panic.
If you are prepared to suspend your panic and frustration as well as your thoroughly modern need for instant gratification, here are some great how to lose weight tips.
1. Make an eating and exercise plan that can work and that you can be happy to commit to. In order to do this effectively, you have to become as informed as possible about healthy diet and effective exercise programs.
2. Give yourself a reasonable time in which to complete your weight loss. Aim for a target within your healthy weight range and aim to lose around 1/3 to 1/2 kilogram per week. While you may not consider this to be how to lose weight fast, it's a lot faster and more permanent weight loss than what you are doing now, isn't it?
3. Be strict with yourself, but also forgiving. You have to commit to these how to lose weight tips in order for them to work. If you make a show of being on a diet and fibbing to yourself about the frequency and intensity of your exercise, then you will never lose weight, no matter how much you moan about it.

Work a cheat meal into your weight loss program. Not a double fistful of salted peanuts every few hours that your brain conveniently forgets about, but a totally planned for and acceptable cheat meal once a week that you can enjoy with relish but without guilt.
So my exercise and diet advice to you is that you make a plan to eat right and exercise regularly, allot yourself the considerable time that this life changing enterprise deserves and make a commitment to achieving your goals.
These how to lose weight tips will work well for you if you are prepared to accept them.

Rosie Peters gives common sense advice, encouragement and tips for weight loss, sensible diet and lifelong fitness. Sometimes it's not what you want to hear, but what you need to know.

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10 Tips For Choosing a Gym

If you've decided that you need to find a gym, perhaps to lose weight, or to gain muscle, then you might know which gym you'll join and why. Alternatively, you might not know what to look for when choosing a gym.
Here's what you need to consider.
1. You'll want your gym to be local to you, either near home, or near to work. If you're the sort of person to make excuses for not going to the gym then you won't want to a gym that's not nearby. Also, a local gym will allow you to make the most of your early mornings, or lunch hours, as well as your evenings after work.
2. You'll want to choose a gym that's popular enough to show that it's good, but not so busy that you won't be able to get on the equipment or weights you want to.

3. Why not ask your friends or colleagues, and see which gym they go to, if they have any suitable experiences or recommendations.
4. You'll want to make sure that your gym has modern machines and plenty of weights. This shows that the gym knows the importance of investing in equipment. Is there a personal trainer available?
5. The machines will need to be clean, and in good condition. If some of the machines aren't working, and the others look broken, then it's possibly not the gym you want to go to.
6. Speak to the staff, and see if they are friendly and knowledgeable, and what they recommend for you. If you know that you want to lose weight, or get fitter, or supplement your sports training, then you'll want to make sure that your gym staff will be able to help you reach your goals.
7. It's important that the opening times are suitable for you. If you're planning to go the gym early in the morning, you'll want a gym that's available when you are.
8. Depending on your expectations, and what you're going to the gym for, you might want a gym with a swimming pool. Swimming is a fantastic non weight bearing exercise that can help you lose weight and build muscle fast.
9. In addition to weights and machines, you might benefit from going to fitness classes. Why not see how aerobics, spinning, marital arts, or yoga could make your weight loss or strength training even more effective? What about seeing if there are fitness activities for kids too?

10. Although you'll want value for money, you might not be better off with the cheapest gym. Even though it's cheap, if it doesn't meet your needs, then it's money wasted. Choosing more expensive gym that's open for longer, and has more facilities that you'll use, will be better for you, mean you're likely to stay motivated, and help you to reach your weight loss or fitness goals sooner.
Now you why it's so important to get it right, you'll be able to find the right gym for you.

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Muscle Cramps and Exercise

Quite often runners and exercisers experience painful muscle cramping either during or immediately following a strenuous exercise bout and as a result, these types of cramps have become known as Exercise Associated Muscle Cramps or EAMCs. Much confusion surrounds the causes of EAMCs including dehydration to electrolyte imbalances. This article aims to explain the latest model for describing EAMCs, how to prevent them and how to deal with them once they occur.
What is a muscle cramp?
A muscle cramp is defined as a painful, involuntary, spasmodic contraction of a muscle. The muscle remains contracted and may last for a few seconds to several minutes. The muscles most prone to EAMCs are those that cross two joints - for example the calf muscle called the gastocnemius (crosses the ankle and knee joint) and the hamstrings (cross the knee and hip joint).
What causes an EAMC?
There are many theories surrounding the cause of muscle cramps. Some proposed causes are fluid loss and dehydration, electrolyte imbalances (sodium, potassium, magnesium), heat and congenital/inherited conditions. Recent evidence collected by Professor Martin Schwellnus at the Sports Science Institute of South Africa indicates no strong relationship between these causes and exercise cramps. After completing several studies and studying the results of other experiments using electromyography or EMG (measures muscle nerve electric activity), Schwellnus has proposed a novel model of the cause of EAMCs.
What is the new model for identifying the cause of EAMC's?
Dr. Schwellnus identifies two possible factors that may affect nerve activity - causing excessive muscle stimulation to contract and resulting in a cramp. The first suspected factor is fatigue; since motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue. The second factor is proposed as resulting from the muscle working too much on its "inner range" or "on slack".

To explain this concept it must first be understood that a muscle cannot work efficiently if it is not at its optimal length - a muscle works progressively less efficiently when overly stretched or overly loose/on slack. The protein filaments (actin and myosin) that make up muscle fibers require an optimal "overlap" to be able to generate force.
The position of the body's joints determine muscle length, so it follows that muscles that cross two joints like the gastroc and hamstrings might be more likely to operate in the slackened position and experience a cramp. For example, consider a free-style, swimmer who performs flutter kicks at the ankle with a slight knee bend. The flutter kick involves the ankle flexing and extending in a small range very near the plantarflexed (toes pointed) position. Couple this with a slight knee bend, and it makes the gastrocnemius muscle even more "passively insufficient".
Muscle physiology plays crucial role in the understanding of EAMC's. Most significantly, the small cellular bodies of the muscle spindle and the Golgi Tendon Organ (GTO). The muscle spindle is a tiny cellular structure usually located in the middle portion of each muscle fiber. Very basically its role is to "switch on" a muscle and determine the amount of activation and the strength and speed of the contraction. The GTO is a small structure located in the tendon that joins the muscle to a bone. This structure senses muscle tension and performs the opposite role of "switching off " the muscle in order to protect it from generating so much force as to rip right off the bone.
Dr. Schwellnus suggests that when a muscle works within its inner range and/or when fatigued, muscle nerve activity shifts progressively toward muscle spindle activity (contraction) and less toward GTO activity (relaxation). More specifically, the nerves that control the muscle spindle (Type IA and type II nerves) becomes overly active while the nerves that controls the GTO (Type Ib nerves) become under active or inhibited. The result of this nerve activity imbalance is an uncontrolled, painful cramp.
What do I do if I experience an EAMC?
If you should experience an EAMC, the best solution is to perform a gentle, passive stretch of the affected muscle. Do not attempt to walk or run it off. Slow, passive stretching will act to restore nerve balance to the muscle by increasing the activity of the GTO, while simultaneously minimizing that of the muscle spindle. Stretching increases tension in the tendon, which is sensed by the GTO.
The result is a relaxation of the contracted muscle and a breaking of the muscle cramp. For example, in the case of the swimmer mentioned earlier, to stretch the gastrocnemius he or she may perform a standard calf stretch while pushing against a wall or use a stretching strap or cord to pull the foot up toward the shin. To accentuate the stretch, it is important that the knee remain straight, since as mentioned this muscle crosses the knee joint.

How do I prevent EAMC's?
The best way to control and prevent EAMC's is to begin a regimented stretching routine. It may be beneficial to perform dynamic stretches after a brief warmup at the beginning of the exercise session or workout. Dynamic stretches involve using functional movements such as lunging, squatting and reaching and can be used to simultaneously train balance and core stability while sensitizing the muscles in preparation for exercise. In fact, dynamic stretches if performed correctly, may actually serve as a warm-up in themselves.
Static stretching may be more effective at the end of the exercise session as part of the cool down, as the muscles will be warm and more pliable. The best long-term solution to control EAMC's however is to restore muscle balance throughout the body by combining stretching with a well-designed functional strength training routine -concentrating specifically on core stability.
In conclusion, muscle cramping is a complex condition and this article has hopefully provided the reader with a new perspective on the scientific relationship between exercise and muscle cramping. The fact that cramps occur most often in the situations described make this model a very plausible and practical one. It is hoped that this information will assist the casual exerciser and professional athlete alike in understanding and dealing with exercise related muscle cramps.

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Sports Drinks Vs Water - The Ugly Truth

Lucozade, Powerade, Gatorade...
In the 21st century - advertisements for energy drinks are everywhere. You can no longer switch on the television or flick open a magazine without seeing an advert for these glorified potions. It seems that these drinks are taking over the fitness world, and you only have to wander down to your local gym to see just how popular they are.
So what actually are these so called "sports drinks", and what do they proclaim to do?
A sports drink is a beverage designed to increase energy levels, replace electrolytes and and keep you hydrated. So let's look at how they claim to do this:
Increase Energy Levels
Sports Drinks are full of sugar - A 500ml bottle of Lucozade energy contains 21 teaspoons of sugar! To put that into perspective, a can of coke contains 10 teaspoons of sugar. When these sports drinks are consumed, our body converts all the sugar into glucose which is released into our blood stream. This glucose provides our bodies with energy - which is what gives us that "alert" feeling.
The problem is - glucose is a very short lived energy source and has detrimental effects on the body. When we drink sports drinks, our bodies have to produce large amounts of insulin to help our cells absorb the glucose from our blood stream. Any excess glucose is then converted to fat in our livers and deposited into our cells. Insulin also inhibits the breakdown of fat within our bodies. Both these factors encourage the accumulation of fat, and are counter productive when you consider the reason people are at the gym!
The counter argument to this is that the sports drinks provide you with the energy you require to perform an intense workout - which provides benefits that far exceed the negative impacts of the sports drink. Well I say that is a terrible argument, and here's why..

The average person that visits the gym performs moderate intensity exercise for around 30 minutes. Let's imagine their chosen exercise is running - in which case they will burn around 250-400 calories in their session. Now let's imagine they consume a 500ml bottle of Lucozade Sport, which contains 140 calories. That is around half the total calories that they are burning by being at the gym, just from consuming an energy drink. So for every 10 minutes they run, they are only burning 5 minutes worth of calories...
What makes matters worse is the sugar in the sports drink - which is bad for two reasons.
1. As explained earlier - consuming sugar causes a surge in insulin levels, which promotes the accumulation of fat within our bodies.
2. When glucose is readily available in our bloodstream, our cells will use this as their primary source of energy. As a result, the energy we require to perform exercise will come from the glucose in our blood. If we didn't drink the sports drink then our cells would not have access to that glucose - which means they would have to get energy from breaking down our fat.
As you can see - sports drinks are a counter-productive method for someone who want's to lose fat. However, those in support of sports drinks will still argue that they provide you with the energy that you require to perform exercise. However again, that is a flawed argument..
The average gym visitor has access to more than enough energy to perform 30 minutes of exercise. They are likely to have glucose in their bloodstream from their meals that day, and if they run out of glucose, they can breakdown fat reserves to power their bodies. The only time when sports drinks are beneficial is for ultra endurance athletes - the kind that are performing intense exercise for hours on end. But even then, there are far better sources of energy - what's wrong with a good old banana? Not only is this far better for your body than sports drinks, but it is broken down far slower so provides sustained energy over a long period of time - as opposed to a short spike that is supplied by glucose. In short - sports drinks are just as bad for us as sweets, and there are far better ways to provide our bodies with the energy required for exercise.
Replacing Electrolytes
Electrolytes are minerals that can be found in blood and cells, and help to regulate bodily fluids. The most well known of these are Sodium and Chloride.
During exercise - the body's electrolyte balance can begin to shift - and as the body loses electrolytes through sweat, the imbalance can result in symptoms such as muscle cramps, fatigue and nausea. Sports drinks capitalise on this by promising that they can replace the electrolytes in our bodies and prevent these symptoms Whilst there may be an element of truth in this - it is irrelevant to the average gym visitor. Our bodies lose electrolytes relatively slowly, so unless you are exercising for over an hour, your body will be able to address its electrolyte imbalance without the need for sports drinks.
Hydration
The final promise of the "sports drinks" is that they keep you hydrated. Keeping hydrated is an important part of any exercise routine, as the body loses water far quicker than it loses electrolytes. A lack of water can lead to dehydration which results in fatigue, muscle weakness, headaches, dizziness and poor concentration.
However - do you want to know the best way to keep your body hydrated? WATER

There is absolutely no better way to hydrate your body than to drink water - and plenty of it. What's more - it's free, contains no calories and has a multitude of benefits to your body.
The other trouble will sports drinks is that they encourage you to drink before you feel thirsty. They claim the reason for this is that once you feel thirsty - it is too late - and dehydration has already kicked in. This is absolute nonsense, and there is simply no scientific research to back up this claim. Our bodies are extremely complex machines that have evolved over thousands of years. Considering water is the single most important element for our survival, I'm sure our bodies have developed the ability to warn us when we need to drink (before we get dehydrated). And how does it do that? It's called being thirsty!
The fact of the matter is, we do not need to drink water until we feel thirsty, as this is our bodies way of letting us know we need to drink. The danger of drinking before we feel thirsty is that it can result in over hydration - which is very dangerous. People very rarely die of dehydration, but it is very common for people to die of over hydration.
So there you have it..
Sports Drinks are completely unnecessary for the average gym visitor:
- They contain a massive amount of sugar.
- They are rich in calories
- They promote fat accumulation in your body.
- They are a short term energy source.
- They are useless in regards to replacing electrolytes unless exercising for 1 hour+
- They are an expensive form of hydration - water is free and more effective.

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NORDIC WALKING - An Introduction & How To!

Lose Weight Before Christmas Time!

With Christmas only a few weeks away, it is still not too late to lose those unwanted pounds and get fit for the festive season.
Before you start on an effective fat burning regime, you need to first get into the right state of mind and put your entire focus on your goal for the next few weeks.
And what is more - I am going to do it with you! I had surgery to pin my foot together after an accident, so put on a few pounds while I was out of action - so it's time for me to get back on the bike - literally!
Step 1
Set you fat burning goal.
How much weight do you REALISTICALLY want to shed before Christmas?
I am setting my target at one stone - roughly 2 pounds a week. My motivation will be how I will look and feel by the time Christmas arrives, and the fact that the timescale is short. You have to choose what will work for you

Step 2
Decide on your fat burning exercise programme. There are hundreds that you can choose from, so let me make it easy. Fat burning is best achieved through a combination of careful eating (note - not Dieting!) and an effective fat burning exercise programme. Head over to the website at the end of the article for a free video showing you how to do this:
Step 3
Having chosen an effective fat burning exercise process, now you need to make the right food choices. Aim to take at least 1200 calories a day, but you may need more depending on your size and metabolism. It has been proven that 1200 a day will assist the loss of about 2 pounds a week, without stressing your body or making you feel hungry.
So, what should you be eating?

• Let's start by what you should avoid over the next few weeks. Steer clear of fat - obvious but necessary. So you will need to bin the chips, fried food and anything else with a high fat content.


• Look for lean meat and fish to provide you with the protein that you will need. Grilled chicken is also a great source of protein and like many of these types of lean food, will help you to feel fuller for longer and provide you with the fat burning fuel for your exercise regime


• Make sure you get your 5 a day - fruit and veg. If you feel the need to snack, use fruit as a healthy alternative to stuff like cake, biscuits and crisps.


• Stay hydrated. Often, when you feel hungry, you are in fact thirsty, so drink as much water as you need to stay fully hydrated. One delicious way to get the correct amount is to mix one part cranberry juice with four parts water. This tastes great and has the added benefit of boosting your fat burning potential.


• Look for more sources of fibre. This will help to maintain a healthy bowel, but fibre is another great food for making you feel fuller for longer. It is also calorie free so make sure you get a good fix of fibre at the start of the day - porridge flavored with cinnamon is a great way to start the day

Step 4
Monitor your progress. Keep a record of how you are getting on - otherwise how are you going to know!

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Superbowl Recipes For Everyone

There are Superbowl recipes for everybody and if you love the exciting and spicy flavors of authentic Mexican food recipes, why not use Superbowl as an excuse to prepare a batch of your favorite chili con carne or some nachos?

There are other recipes for Superbowl which are not Mexican in origin and if you want to mix things up, you might also like to make some of these. Sweet and sour pork ribs are always great if you are entertaining a crowd. You can blend spicy red pepper, tomato paste, onion, and pineapple to make a great rib marinade.

A spicy ramen noodle salad is another nice idea and you can add green onions, snow peas, carrots and perhaps some spicy peanut dressing made with soy sauce to add the finishing touches. This is a quick recipe to make and if you enjoy fusion food, it is something ideal to serve alongside your traditional Mexican food recipes.

Healthy Recipes For Superbowl

During the middle of the winter, the time spent in front of the TV can get a bit out of hand, so why not make some healthy recipes too? You can trim the fat content of your chili recipe by using lean ground beef instead of regular ground beef, or even try turkey or chicken instead.

Serve a big homemade salad to go alongside your hot recipes and you will find that people automatically take a big spoonful of that to go with their chili or whatever hot dishes you are planning to prepare.

Another low fat option is popcorn and if you make it the old-fashioned way (air popping it or using a tablespoon or two of vegetable oil) this is healthier than using microwave popcorn. Toss it with dried rosemary and sea salt and add a tiny bit of melted butter for the perfect finish. A little rosemary goes a long way so do not add to much.

How To Make An Easy Chili Recipe

Brown one and a quarter pounds of ground beef with one and a half tablespoons of chili powder and two minced cloves of garlic in a skillet over a moderate heat. Stir in a tablespoon of soy sauce and one and three quarter cups of mild or hot tomato salsa and bring the mixture to a boil. Turn the heat down and cover the pan.

Simmer the chili for fifteen minutes. Stir in one and a half cups of frozen cut green beans and simmer for another fifteen minutes. Stir in fifteen ounces of canned black beans and cook for five minutes. Take the mixture off the heat and stir in two more tablespoons of soy sauce. Divide the mixture between serving bowls or big mugs and top it with chopped fresh cilantro and some sour cream.

Anybody enjoying the Superbowl who likes traditional Mexican foods will love your great chili recipe. Feel free to spice it up with some chopped jalapenos or chili powder. You can also serve tortilla chips on the side if you want.

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Think Starchy Foods Are Unhealthy? Think Again!

You’re probably familiar with dietary fiber and its role in your health. But, you may not be aware of it’s cousin,”resistant starch.”


It’s a type of fiber that has the beneficial effects of both soluble and insoluble fiber. Emerging research shows that resistant starch improves blood sugar and promotes healthy weight. 


What is resistant starch?


It’s a type of carbohydrate (starch) that your body cannot digest. It is resistant to the digestive juices, which is why it’s called “resistant starch.”


There are 4 types of resistant starch 


Type 1 or RS1 : This type of starch is present in seeds, whole grains and legumes. This type of starch is tough to reach by the digestive juices as it is in the cells walls of plants.


 
 Type 2 or RS2: This type of starch comes from corn, raw uncooked potatoes andraw green bananas. Your stomach’s digestive juices cannot breakdown this type of starch because of its structure.


 
Type 3 or RS3: This type of starch forms when cooked starchy foods cool down. The cooling turns the digestible starch to resistant starch. In this process the starch chains realign as they cool and form strong starch links. This is known as the “retrogradation of starch” which makes the starches indigestible. Examples include cooked and cooled pasta or rice.


 Type 4 or RS4: This type is man-made starches (synthetic). I do not recommend eating this type of starch.




How it Helps Weight Loss?


Because of its special ability to remain undigested, resistant starch keeps you full longer. This quality makes it a great tool for weight loss.
Resistant starch also will not give you a spike in sugar or insulin after you eat. This is why it is often recommended to people with type 2 diabetes.
Prebiotic: Resistant starch makes its way into the large intestine undigested. Here, the good bacteria feed on it and release butyric acid. This is a short chain fatty acid, that helps the growth of good bacteria in your gut.


Studies show that people who carry good bacteria in their gut have healthier body weights. Healthy blood sugar: Eating foods containing resistant starch balances sugar in your blood. Because it escapes digestion, it does not spike your blood sugar levels. In fact, the short chain fatty acids released can improve insulin sensitivity. This is crucial for maintaining healthy blood sugar and body weight.


 An average adult eats only 3 – 8 grams of resistant starch per day.


 To reap its health benefits, you need to get at least 15 – 20 grams per day. So now the only question is, “How can I get more resistant starch in my daily meals?”


 
5 Ways to Eat More Resistant Starch


1. Plantains: Include plantains or green bananas (unripe) in your diet at least once a week. Slice green plantains and dehydrate them to enjoy as a snack.


2. Cook& Cool: Cook brown rice, legumes, or potatoes. Cool them so they form the Type 2 or RS 2 starch.


3. Nuts: Raw nuts are a great source of resistant starch. Groundnut which is a legume is also a good source. Eat them raw or roasted for a healthy snack.


 4. Beans: White beans, black beans and red beans make for a good source of resistant starch. Be sure to cook them before eating. Hummus made from soaked chickpeas, carries a good amount of RS.


 5. Seeds: Lotus seeds, chia and sunflower seeds are also great resistant starch snacks.


 
If you have digestive issues or leaky gut, talk to your dietitian. An average healthy person who increases their resistant starch intake should not have any issues. Yet, moderation is the key and always start slow.


Remember, there is no magic pill for weight loss. Clean eating and exercise are the only way to achieve lasting, healthy weight loss.


P.S. Please help me spread the word by sharing this info. and I love hearing from you in the comments below.

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