How to Lose Weight on the 80/20 Diet?

The 80/20 plan for healthy eating requires that you eat a clean diet 80% of the time and then allow for a few more “fun foods” 20% of the time. The plan allows you to enjoy indulgences on regular basis without feeling the kind of guilt that people often feel when they “cheat” on a diet. For many people, this is the most balanced approach to a healthy diet and a healthy lifestyle.

1. Does the 80/20 work for weight loss? While the ease and simplicity of this plan make it a great diet for weight maintenance, it may not provide the calorie deficit necessary for weight loss. You must change your eating habits with lida daidaihua.

If your current diet involves indulging on high fat, high calorie foods every day, then the 80/20 plan is likely to help you lose weight, at least initially. The clean eating (80%) days will require you to eat lower calorie foods most of the time. You’ll replace high calorie snacks with healthier options and make better choices. The result should be that you eat consume significantly fewer calories overall and slim down.
However, if your current diet is fairly healthy, you’re not likely to see a large enough calorie deficit to produce weight loss. You may need to monitor and evaluate your caloric intake to adjust your energy balance and lose weight.

2. You must practice it in moderation. The 80/20 plan is not an excuse to overeat or overindulge. On your relaxed 20% days, you should still practice moderation. The only change is that you are not as rigid about your food choices. For example, on one of your 20% days you might choose to have a slice of chocolate cake after dinner. That’s reasonable. But if you eat three slices of cake, you’re not really following the 80/20 plan and you won’t really see any change in your weight.

3. Your activity level. The 80/20 plan is perfect for people who participate in a balanced exercise program and are physically active most days of the week. This helps to balance out the extra calories that you consume on your 20% days. If you are not physically active and you don’t exercise, then the calorie deficit created on the 80/20 plan may not be significant enough to create a change in the scale.

4. Your schedule. Many people who practice this eating plan eat a clean diet during the week and relax their food choices on the weekends. But if your weekend starts on Friday and ends on Monday, you’re not really practicing the 80/20 rule. To lose weight you must make sure that your 20% is really only 20%. That equals 1½ days per week or about 4 meals in seven days.

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Five Ways to Burn Calories without Exercise

Non-Exercise Activity Thermogenesis (NEAT) is a fancy term for all of the movement you do that is not vigorous enough to be called a workout. How many calories can you burn with simple changes to your lifestyle? The answer might surprise you. It turns out that the little things you do during the day make a big difference in the number of calories you burn.

1. At the office. Having a sedentary job isn’t a direct cause of obesity, but sitting for extended periods could become a cause of weight gain in some people. If you have a desk job, create a habit to get up for at least 15 minutes every hour. Take a walk to the farthest restroom or water cooler, run an errand, take the stairs instead of the elevator or do your filing from a standing rather than seated position. Grab a few co-workers and make increasing your NEAT part of a healthy-office routine.

2. At relaxation. How many hours will you burn tonight while you lie down and watch television? How many calories can you burn if you just added some light activity to your TV viewing? Don’t let your relaxation time be the cause of weight gain. Fold laundry, dust furniture or sweep the floor while you watch television. If you like to talk on the phone, walk around during your chat instead of sitting down. And try to limit computer time to 15-minute intervals.

3. Being with the kids. Teaching your children to increase their daily activity may save them from weight gain in the future. And it will help you, too! If you want to slim down without exercise, find ways to increase your walking time during the day. Walk the kids to school or to the bus stop. If you drive them, choose a parking spot at the back of the lot and use those extra steps to chat with them about their day.

4. Doing daily chores. Household chores can burn a few hundred calories per hour. Grab a mop and see how many calories you can burn. Once the cleaning is done, there are always organizational tasks that can help you prevent weight gain. Organize your closet, unpack boxes or clean the garage to increase your NEAT.

5. At social events. How many times have you entered a party in a friend’s home and scanned the room for a comfy place to sit? The next time you go to a party, burn extra calories by becoming more social. Choose to stand or circle the room and talk to as many party goers as possible. Offer to help in the kitchen, take a tour of the garden or greet guests at the door to stay active. You’ll be the life of the party and increase your NEAT at the same time.

Five breakfasts easily lead to obesity

Introduction: With the increasing awareness of health care, people are questing whether their breakfast is a well-balanced one. Today I will anatomize the disadvantages of five common breakfasts that easily lead to obesity. Let’s have a look at what are they!

1. Leftovers — the aftertaste of dinner the day before.
The leftovers after overnight may produce nitrous acid (a carcinogen) that will do harms to human health.
Advice: Try to have leftover vegetables as less as possible, while other remaining foods can be taken as your breakfast. However, it must be preserved well to avoid deterioration. In addition, the refrigerated food should be heated throughly.

2. Instant breakfast — various Western-style fast foods.
It is very popular among young people to have a Western style breakfast, such as hamburger or fried chicken wings coupled with coffee, milk, or tea. Though it tastes great, this high-calorie instant breakfast easily lead to obesity, therefore, you had better have low-calorie foods at lunch and dinner. Besides, the long-consumption of it will do harms to the health. Furthermore, the nutrition in present high-calorie Western-style breakfast is imbalanced, you may suffer from a deficiency of vitamins, cellulose, minerals and other nutrients.
Advice: Follow a Western-style breakfast coupled with fruta planta, fruit or vegetable soup to maintain the balance of nutrients intake. And it is best for you have it as less as possible.

3. Traditional breakfast — fried dough stick and soybean milk.
It has the problem of relatively high oil intake to eat fried bread stick. The nutrients in deep-fried food will be destroyed under high temperature, but also produce carcinogenic substances. It is hard to digest to have large amounts of lipid. In addition, soybean milk also belongs to the fatty food with significantly exceeding fat content.
Advice: You must have certain amount of vegetables or fruits at breakfast. Try to have soybean milk with deep-fried dough stick as less as possible, not more than once a week. And you have to follow a light lunch and dinner with more vegetables and less fried foods.

4. Taking snacks as the breakfast — various snacks.
Many people will reserve some snacks for a rainy day. Time is pressing after getting up in the morning. It may be convenient and quick to pick up snacks as the breakfast. However, it is unscientific to take snacks as the most important breakfast among three meals a day. Most snacks are dry foods, which are not conducive to digestion and absorption for the body in a dehydrated state. Besides, the main ingredient of most snacks are whole grains. Though it can provide energy in a short period, you will feel hungry soon. The glucose levels may drop dramatically near noon. The nutritional imbalance of such a breakfast may lead to physical decline as well as the intrusion of various illness.
Advice: It is harmful to follow such a snack breakfast, especially those dry foods. You should ensure enough water intake at breakfast.

5. Roadside breakfast.
Many office workers have to finish their breakfast while hurrying to work, especially those who live far away from the company. It is detrimental for the gastrointestinal health as well as the digestion and absorption. In addition, there exits the health risks of street foods.
Advice: It should be noted to pay attention to hygiene while choosing street foods for breakfast. It is the best to have them at home or in the office. Try to have breakfast on the way to work as less as possible, avoiding the damages to health.

Eight foods that can boost your metabolism

For a curvy figure, you have to stay away from tempting foods. However, this is not a sustainable way. How to get slim while feasting on foods? Fruits and nuts! They are your best slimming partners for packing with various nutrients.

1. Avocados. There’s no reason to be afraid of eating fats—as long as they’re the right fats. Oleic acid, a compound in avocados’ healthy monounsaturated fats, may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

2. Pears. Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn’t. Ditch the peeler though; the skin is where all that filling fiber is hiding!

3. Blueberries. Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.

4. Grapefruit. Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week! A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less.

5. Bananas. Bananas are a slimming super food at the heart of Health’s Carb Lovers Diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.

6. Oranges. At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.

7. Almonds. Nuts are another super food rich in healthy fats that help you slim down. Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

8. Pine nuts. Nut lovers don’t have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise. Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.