http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/12-tips-to-start-running-for-weight.html If you want to lose weight, running is one of the best ways to do it, as running burns more calories than any other form of cardio exercise. If you have some extra pounds that you want to shed. Here are 12 tips to help you get started. And don't forget to share this video with your friends on facebook google+ instagram twitter if you like it
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness Oatmeal is an ideal breakfast for cooler months and is arguably the world's healthiest breakfast food. It's whole-grain and high in soluble fiber, which helps you feel full and satisfied throughout your morning Here are 3 Healthy Oatmeal Recipes for weight loss that will jumpstart your meal planning! 1.Banana Nut Oatmeal (480 calories) INGREDIENTS 1/2 cup low-fat milk 1/2 cup water Pinch of salt 1/2 cup quick-cooking oats 1 banana, mashed 1 tablespoon honey 1 tablespoon chopped walnuts PREPARATION Combine milk, water and salt in a saucepan until almost boiling. Add oats , stirring, until creamy, 1 to 2 minutes. Remove from the heat and stir in mashed banana and honey sprinkle with walnuts and serve. 2. Yogurt and Apple Oatmeal (470 calories) INGREDIENTS 1 tablespoons of honey 1 apple 1/2 cup quick-cooking oats 1 cup yogurt 1 tablespoon chopped walnuts PREPARATION Combine yogurt, oats, honey in a Bowl and Mix Well Top with apple cubes and walnuts 3.PEANUT BUTTER OATMEAL SMOOTHIE (420 calories) PREPARATION 1/4 cup oats 1 whole banana 1/2 cup low-fat milk 2 tablespoons creamy peanut butter Add all of the ingredients to a blender. Blend for 30 seconds and stir. Blend to 60 seconds. Pour into a glass and garnish oats if desired.
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/drinking-water-to-lose-weight-water-diet.html If you’ve ever tried to lose weight, you’ve probably heard it more than once, drink more water to help you lose more weight. So can drinking more water really help you lose weight? The short answer is yes .In this video we’re going to see the important things to know about the importance of drinking water to lose weight. Drinking water helps boost your metabolism, cleanse your body of waste and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight. Water aids digestion and promotes the normal functioning of many body organs including the liver. Lack of regular intake of water will slow digestion, decrease fat metabolism and give you the feeling that you are bloated and tired. Drinking sufficient quantity of water increases the rate at which our liver burns off fat. If you drink inadequate quantities of water, your liver ends up working exhaustively thus storing more fat as it becomes difficult to burn fat more effectively. If you want to lose weight, you should drink a minimum of eight 8-ounce glasses of water per day. However, to really get the process moving, drink half your body weight in ounces each day. So, if you weigh 180 pounds, you should drink about 90 ounces of water a day -- roughly 11 glasses of water. Drinking ice cold water helps boost your metabolism because your body has to work harder to warm the water up, therefore burning more calories and helping you to lose weight. Plus, ice cold water is just so much more refreshing than water that’s room temperature. Replace sweetened drinks with water. Instead of drinking soda, alcoholic beverages, smoothies, or other high-calorie drinks, grab a glass or bottle of water. Swapping in a zero-calorie beverage for high-calorie alternatives can spare you hundreds of calories per day, further aiding in weight loss. Drink water before you eat drinking water before meals can make you feel fuller and therefore reduce your food intake as it acts like an appetite suppressant. Health resource website WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You'd lose about eight pounds per year just from drinking water! Now imagine if you drank it before each meal. http://serious-fitness-programs.com/weightloss
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http://serious-fitness-programs.com/weightloss BEST SELLER Apple Cider Vinegar http://amzn.to/1V7yZbI FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/how-to-use-apple-cider-vinegar-weight.html Apple cider vinegars is very popular in the world of cooking. It also a favorite in most of the recipes. But How can Apple Cider Vinegar Help You Lose Weight? In this video, we’re going to see: the benefits of Apple Cider Vinegar, and how to use it as a part of the daily diet to get the right results. For quite a long time, apple cider vinegar has been used by many people as an effective way of losing excessive weight. This weight loss method is also beneficial for circulatory health. Even children who are obese can use this supplement for excessive weight loss, as it has no side effects. Apple cider vinegar is made from fermentation of apple juice. The process of fermentation provides alcoholic apple cider, which is mixed with oxygen to generate acetic acid. The pH of apple cider is very useful for good health. Apple cider weight loss has many advantages, such as its rich minerals, vitamins and other useful substances. It has almost all the vitamins that are required to maintain a good health, like vitamin C, vitamin E, vitamin, A, vitamin P, vitamin B1, B2 and B6. Drinking Apple cider vinegar can: * Help control blood sugar. * It suppresses your excessive appetite * It helps you burn fat faster * Help you feel full if you drink it before a meal, causing an appetite suppression affect. * Vinegar has been shown to prevent fat from building. * Vinegar has also been shown to affect insulin secretion. * It helps regulate the pH of your skin and can help with acne and warts. The pH affect is also, what helps your body to detox and maintain a healthy alkaline pH level Here is how to Use Apple cider vinegar for Weight Loss You don't need to drink very much to get its weight loss benefits. Just mix 2 teaspoons of apple cider vinegar to a cup of water and drink the mixture between one and three times a day, ideally before a meal. Some also suggest drinking it first thing in the morning, on an empty stomach after waking up and then an hour before each meal. Apple cider vinegar is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Don’t drink undiluted ACV. Apple cider vinegar will not provide you with a quick weight loss. The changes will be gradual, but permanent. Don’t be impatient and allow it some time. Sometimes losing just one pound a month and not re-gaining it afterwards, can be the real success. How fast you will lose weight, depends on other factors as well, things like your exercise, nutrition, stress and genetic factors. For best and fastest results, you need to combine this natural product with other techniques for losing weight, so the function of vinegar gets supported with lifestyle changes.
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Tools and ingredients: 6 black ceramic knife: http://amzn.to/2zx899r Chickpeas: http://amzn.to/2Ak7yVR Tuna : http://amzn.to/2zj6HXm Dijon Mustard : http://amzn.to/2y2Usuo Olive Oil: http://amzn.to/2AkjFCi Quinoa: http://amzn.to/2yx7bKg If you're looking to lose weight, salads are bound to be a big part of your life, but that doesn't mean you need to pile on the same old toppings day after day! All of these healthy salad recipes support weight-loss goals, fuel the body, and satisfy your taste buds with their fresh flavors and healthy ingredients. Did you know that a recent study found that daily salad eaters had higher levels of certain disease-fighting antioxidants. So here are 4 healthy salad recipes for weight loss that are great for lunch and dinner, from vegetable salad to chicken salad and more. Here are 4 Healthy Salad Recipes For Weight Loss | Easy Salad Recipes 1 Chiken Cucumber, Tomato, And Avocado Salad 380 calories (1 serving) This chicken salad recipe is a tasty, heart healthy meal. Ingredients - 1/2 cucumber - 1 handfuls cherry or grape tomatoes, halved - 1/2 ripe avocados - 1/4 red onion - 1/8 cup parsley - Juice of 1 lemon - salt and black pepper to taste - 2 Tbsp. extra virgin olive oil 1/4 Black olives 1/2 cup Grilled Chicken breast Instructions: 1. Place sliced cucumber, tomatoes, avocados, onion , chiken breast, black olives and parsley and in a large salad bowl. 2. Toss with olive oil, lemon juice, salt and pepper. Enjoy! 2 HARDBOILED EGG AND AVOCADO BOWL 330 calories (1 serving) This egg salad recipe is so simple and so delicious. Even your darling son could make it! You are going to love it so much! Chock full of protein it is sure to curve your hunger! INGREDIENTS 2 hardboiled eggs, chopped 1/2 large avocado, chopped 1 Tablespoon red onion, finely chopped 1 Tablespoon red bell pepper, finely chopped 1 Tablespoon shredded carrot salt and ground pepper, to taste INSTRUCTIONS Combine eggs, avocado, onion , carrot and bell pepper in a bowl. Sprinkle on salt and ground pepper. Serve and enjoy! 3 Quinoa Salad 330 calories (1 serving) INGREDIENTS 1/2 cup quinoa, rinsed in a fine-mesh colander 1 cups water 1/4 chickpeas, rinsed and drained, 1/2 medium cucumber, seeded and chopped 1/2 medium red bell pepper, chopped 1/4 cup chopped red onion 1/8 cup parsley 1tbsp olive oil 2 tbsp lemon juice 1 tablespoon vinegar 1 cloves garlic, pressed or minced salt and ground black pepper, to taste INSTRUCTIONS Combine quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, Cook until the quinoa has absorbed all of the water, about 10 to 15 minutes. Remove from heat, cover, and let the quinoa rest for 5 minutes. In a large bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside. In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended, then set aside. Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper and salt , to taste. 4 Chickpea And Tuna Salad Recipe 370 calories (1 serving) This chickpea salad bowl is so easy to prepare and makes a delicious and healthy side dish or lunch. As there are only a few simple ingredients. 1/4 cup chickpeas, boiled 1/4 red onion, finely sliced 1 tbsp. parsley, chopped 1/4 cherry tomatoes 1/2 cucumber, sliced 1/2 red bell pepper, chopped 1/2 can tuna 1 tbsp. olive oil 2 tbsp. lemon juice 1 tsp. dijon mustard Salt and pepper to taste 1/4 cup Olives 1/2 carrot INSTRUCTIONS In a very small bowl place the dijon mustard and garlic and lemon juice and whisk until combined. Add the olive oil and mix until all combined, set aside. Place all your other ingredients into a large bowl and mix. Drizzle dressing over, mix until all coated and serve. Music: Give It A Whirl Music Music licensed from audioblocks.com
Views: 3476175 TheSeriousfitness
http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/why-am-i-not-losing-weight-8-reasons.html You're eating too little: eating too much food can cause you to gain weight, eating too little can also make it surprisingly difficult to shed those pounds. Your body has a natural instinct to protect itself so when it is not given an adequate amount of food it will automatically go into starvation mode, causing the metabolism to slow down and the body to hoard fat and calories. As a result of this it will become much more difficult for you to lose weight. You may be eating more than you think Keep a food diary for a week and write down everything you eat. You could be surprised! This will help you to cut out the extra calories you didn't realize you were consuming. You could be making bad food choices Read the labels carefully when you go shopping. Don't be fooled by the 'low fat' labels on products such as cheese. Cheese is always high fat. The same is true for most other products. Be aware of the calorie content of what you are eating. You're not sleeping enough. Sleep = repair. When your body gets enough rest, it's able to perform. You’re not active enough Make exercise a daily part of your life to increase your metabolism. It could be something as simple as taking the stairs instead of the lift every day or spending a few minutes walking from the parking lot to your office. You will soon notice the difference. You’re not drinking enough water Drinking water increases oxygen flow to your blood and gives your body the energy it needs to continuously burn calories and fat throughout the day. By drinking little to no water, you are failing to give your body what it needs to work off your excess baggage. Skipping meals. Skipping meals causes your blood sugar levels to spike and crash, affecting your energy and mood. Because you become so hungry, it leads to overeating. Our body also responds by slowing metabolism, retaining weight, and switching into famine mode. You've hit a weight loss plateau. This usually happens after you have lost a few pounds and then suddenly you can't lose any. To overcome your plateau, shake up your weight loss routine by doing new exercise and by following a new eating plan. Weight loss has to be the easiest fitness goal to achieve. It's all about reducing food intake, exercising hard, and never giving up. And if you have other reasons that can prevent you from losing weight? Let us know in the comments below.
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Tools and ingredients: black ceramic knife :http://amzn.to/2E50QoX non stick skillet: http://amzn.to/2y0fbhE whole wheat bread http://amzn.to/2l9GlS7 A healthy sandwich is a lunchtime favorite for a few good reasons: It's easily packable, cheap to make, and the perfect vehicle for complex carbohydrates, good for you fats, fiber-packed veggies, and lean protein. It can totally be the afternoon meal you need to get through the rest of your day. Plus ,sandwiches can absolutely help you work toward your weight loss goals. so here are 4 healthy sandwich recipes for weight loss, healthy lunch ideas 1. Mixed Veggie Tuna Salad Sandwich 290 calories INGREDIENTS 3 ounces tuna can or 1 can 1 tbsp peas 12g 1 tbsp chopped red pepper 12g 1 tbsp corn 1 tsp mayonnaise 1 tbsp finely chopped onion 2 whole wheat toast DIRECTIONS Toast the bread in a toaster or a frying pan until it is crisp and golden brown. In a large bowl, combine peas, red pepper, corn, onion, mayonnaise and tuna. Spoon tuna mixture on top of the slices of bread, then cover with another slice. 2. Tuna omelette sandwich 340 calories Ingredients 1 egg 1/2 can of tuna 1/4 small onion 1/4 cup broccoli florets 1/4 red pepper 1 tbsp black olives 1/8 tbsp Salt 1/8 tbsp black Papper 1 tbsp oil 2 whole wheat bread DIRECTIONS In a large bowl, combine egg, onion, red pepper, broccoli florets, tuna, and Mix everything well together. Add olive oil on a frying pan, add the omelette mixture, cover the frying pan and cook for 3-4 minutes at medium-high to high heat. Cut the omelet and fill the toast slice with the omelet slices and serve. 3. Broad Beans Sandwich 250 calories Ingredients 1/2 avocado 2 tbsp Fava Beans 1 tbsp lime juice 2 cherry tomatoes 1 tsp finely chopped coriander leaves 2 slices whole wheat toast salt & pepper DIRECTIONS Cut the avocado and smash the flesh in a bowl with a fork, add lime juice mix together and spread avocado mixture on top of the slices of bread then add broad beans, tomatoe sclices, chopped coriander. Cover with another slice, and eat straight away. 4. Avocado Tomato And Hummus Sandwich 290 calories Ingredients 2 slices whole wheat toast 2 tbsp ready-made houmous 1/2 small avocado sliced 4 spinach leaves 3 cherry tomatoes, sliced DIRECTIONS Toast the bread and spread houmous evenly over one side of each slice. On one slice of bread, lay half the avocado, tomato. spinach leaves, then cover with another slice. enjoy! Music: Colombian Cumbia Rhythms licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness There is no doubt that swimming is one of the best way to burn fat and lose weight, and you can burn about 500 calories per hour when you swim. After all, it works your whole body, yet it's gentle on joints, reducing the risk of injury. And you don't need to worry about the smell of hot sweaty armpits afterwards. Now in this video I will share with you 9 awesome benefits of swimming. Swimming burns mega calories Did you know swimming burns approximately 500-750 calories per hour (based on a 150-pound woman)? These calories can be more or less depending on your weight and stroke style. If you combine your swimming workout with healthy eating you will achieve weight loss and feel great! Swimming Helps You Stay Flexible Swimming requires you to reach, stretch, twist, and pull your way through the water. Your ankles become fins and are stretched with each kick as you push off against the liquid pressure. This doesn’t mean you shouldn’t still stretch on your own, but repetitive stretching found in your various strokes also helps with flexibility. Swimming strengthens muscles The resistance of water can be 44 times greater than air, meaning you have to work harder to move through it. It’s like working out with weights or machines without the need for expensive equipment, which makes swimming an affordable way to strengthen your muscles. Swimming is healthy for your heart Swimming also helps improve the most important muscle in our bodies, the heart. Because swimming is an aerobic exercise, it serves to strengthen the heart, not only helping it to become larger, but making it more efficient in pumping, which leads to better blood flow throughout your body. Swimming is sweat-free As a swimmer, you’ll never get overheated or feel sweaty because the water around you is constantly cooling you down. Swimming reduces stress: Swimming is a great way to release tension and stress. Swimming is easy on the joints: For anyone who suffers from joint pain, low-impact exercise, like swimming, is an ideal form of exercise. Swimming has mental health benefits too Not only will taking a dip in the pool help you get physically fit, but it can help to keep your mind in good shape too. Rhythmic and aerobic forms of exercise, just like swimming, have been proven to help with depression. Plus, adding a swim into your routine is a great way to unwind after a hard day. Swimming Improves your mood It doesn’t matter what exactly is your swimming level, swimming can make you feel better and improve your mental health. Smile and go swimming. So, what are you waiting for? Go get you swim suit ready and hit the water. There’s nothing like diving in to the pool to get your body and your mind in shape and make this summer the best one yet!
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness Losing lower belly fat is a little difficult, but not impossible. The right diet plan combined with few exercises may help to lose the stubborn lower body fat. Today we are going to see 7 tips, which you can follow to reduce lower belly fat. 1 Start your day with lemon juice: This is one of the best therapies to eliminate belly fat. Pinch some yellow juice into a glass of warm water and add some salt to it. Continue drinking this every morning to boost your metabolism and to get rid of that paunch. 2 Relax Stress causes our bodies to pump out a hormone called cortisol which causes us to build and retain belly fat. If you've tried everything and still can't lose weight, it may be the stress itself that is to blame. Set aside some time each day to do something you love. Think about what makes you happy and find a way to include that in your daily routine. 3 Lose the salt. Sodium contributes to water retention, making you look and feel bloated. The daily value suggests no more than 2,400 milligrams of sodium each day (about one teaspoon), but most of us are getting more than twice that amount. So keep an eye on your sodium intake, and that doesn't just mean ditching the saltshaker. 4 Spice up your cooking Use spices like cinnamon, ginger and black pepper in your cooking. These spices are loaded with health benefits. They help to improve your insulin resistance and reduce levels of sugar in your blood. 5 Say No To Alcohol: Limit your alcohol consumption. Alcohol contains empty calories and fat, which accumulate around the waist, giving you a bulging tummy. Hence, think twice before grabbing a drink if you want to lose weight. 6 Avoid Eating Late: Eating late is not a good practice anyway. It leads to heart burn, indigestion and disturbances in sleep as a result of gas. Late eating leads to a slow metabolic rate which again helps in building up fat in your body. As a rule, avoid eating anything before you go to sleep. Your dinner must be scheduled at least 3 hours before you sleep. This will prevent any sort of trouble during sleep and also remove the development of belly fat due to slow metabolism. 7 Exercise: Exercise is considered as a best way to lose lower belly fat fast. There are some cardiovascular exercises such as jogging, running, brisk walking and swimming that help in losing lower belly fat. You can try also a DVD workout at home, and try to do exercises with fun. If you do it with fun, then you never want to stop the workout. These tips for losing belly fat fast are a great starting point. If you can maintain this type of lifestyle you can expect to see results very quickly. Just make sure you stick with it as consistency is the key! music: Happy Pop Music/audioblocks.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: black ceramic knife :http://amzn.to/2E50QoX Nonstick Frying Pan: http://amzn.to/2wshXeG Olive Oil: http://amzn.to/2AkjFCi Quinoa: http://amzn.to/2yx7bKg Measuring Cup: http://amzn.to/2fkEqF6 Colorful Measuring Cups: http://amzn.to/2EL2pLn Glass Bowl: http://amzn.to/2Bz8bxJ If you’re trying to slim down, don’t skip breakfast! Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast. Try one of these 4 healthy breakfast ideas for Weight Loss With Eggs. I hope you like all these weight loss recipes ♡ 1 Avocado and Egg Breakfast 290 calories (1 serving) Ingredients 2 hard-boiled eggs 1/2 avocado, diced 1 tomato 1 teaspoon parsley salt and black pepper Preparation Peel your hard-boiled eggs and transfer to a cutting board, and slice into quarters. Combine your chopped eggs with the diced avocado and diced tomatoes in a bowl with salt and pepper. Top off with parsley or garnishes of your choice, and enjoy. 2 Quinoa With Avocado And Egg 270 calories (1 serving) Ingredients 1/2 cup spinach, chopped 6 halved cherry tomatoes 1 teaspoon lemon juice 1/4 quinoa 1/4 cup sliced avocado 1 teaspoon olive oil 1 large egg 1/8 teaspoon freshly ground black pepper 1/8 teaspoon salt Preparation Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 5 to 10 minutes. Set aside to cool. Heat olive oil on a large nonstick skillet over medium. Add chopped spinach; cook 3 minutes or until wilted, stirring occasionally. Add tomatoes, salt pepper, and lemon juice; cook 2 minutes, remove from heat. Place quinoa on a plate and top evenly with spinach mixture, Arrange avocado slices next to spinach mixture. Crack the egg, into the pan; cook 2 minutes. Cover and cook 1 minute or until whites are set. Top spinach mixture with the egg. Sprinkle evenly with pepper and hot sauce, if desired. 3 Egg With Tomato And Bell Peppers 310 calories (1 serving) Ingredients 1 teaspoons olive oil 1/4 red onion 1/2 cup mix of red, yellow, and orange bell peppers 1 clove garlic, minced 1/2 large tomato 2 eggs 1 tbsp crumbled feta cheese black pepper and salt to taste 1 teaspoon parsley 2 tbsp water Preparation 1. Heat oil in a large skillet on medium heat. Add garlic, onion, peppers, with 2 tbsp water and sauté until soft, about 5 minutes. Add tomatoes, salt and pepper and sauté until soft, about 3 minutes. Make 2 small wells in the mixture. Crack an egg into each well and cover, cook for a further 3 to 5 mins or until the eggs have set. Use a wide spatula and transfer 2 eggs with veggies to a plate. Sprinkle with feta cheese and parsley, and serve straight away, with crusty bread, if you like. 4 broccoli cauliflower Breakfast 170 calories (1 serving) Ingredients 1 olive oil 1 cup cauliflower, cut into florets 1 cup broccoli, cut into florets 1 tablespoons extra-virgin olive oil 1 egg 1 garlic glove salt and pepper 3 cups of water Preparation Bring broccoli, cauliflower, garlic and pinch of salt to a boil in a saucepan. Cover and cook 3 to 5 minutes longer or until vegetables are crisp-tender. Drain and place on a plate. Crack the egg, into a pan; cook 2 minutes. Cover and cook 1 minute or until whites are set. Carefully slide your cooked egg on top of your veggies, sprinkle with salt and peper, and eat up. I hope you like them ♡ Music: Who's The Boss? licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2015/09/how-to-lose-weight-fast-and-naturally.html How to lose weight teenagers? help me lose weight? How to lose weight fast for teenagers .Teenagers have a lot of energy ,and can very easily lose a lot of weight in a relatively short period of time. Even though, teens are always surrounded by unhealthy food choices.In this video I will be sharing: - weight loss diet - ways to lose weight fast for teens - teenagers Weight Loss Ideas - best weight loss diet. 1.Start eating breakfast. Some teens think skipping breakfast is a quick way to shed pounds. However, eating breakfast will jump start your metabolism and prevent overeating during the day. Chose a meal that has protein for staying power, such as an egg white omelette with mozzarella cheese, fruit and milk. High-fiber foods, such as whole wheat toast or whole wheat cereal are also good options. 2 Watching your drinks Too many sodas, juices and sports drinks can really add up. Replace them with water. You should have at least 8 glasses of water a day! Water rinses out unwanted toxins from your body and keeps your brain sharp. It keeps you hydrated. 3.Filling up on fruits and veggies Most fruits and vegetables are high in fiber and nutrients while low in calories. That means you'll fill up faster and eat less. Try having fruit as snacks or before meals to cut calories without feeling hungry. 4.Avoid fast food There's nothing wrong with having an occasional burger and fries, but avoid having those types of foods every day. Make them a treat that you only have every now and then. 5.Avoiding mindless snacking If you get hungry in the afternoon, keep your snacks healthy by avoiding candy, cookies, and other tempting sweets. Also, pay attention to other reasons you may eat, like being bored, tired, or feeling blue. Emotional eating only makes things worse and doesn't make your problems go away. 7.exercise every day Get at least 1 hour of exercise every day, even if it is just taking a long walk. Chose activities that you enjoy. An easy way to lose weight quickly and meet the daily physical activity requirement is by joining an after school athletic team. Basketball, tennis, track and other organized activities will assist in burning calories and losing weight quickly. Enlist your friends to join you on your journey to weight loss. If you're embarrassed about asking them to help you out, just ask if they want to go to the gym with you. And don't spend your days sitting on the couch watching TV! Fast weight loss will only be achieved with diet and exercise. fitness,
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/how-much-weight-can-you-lose-in-week.html Do you want to lose weight for a special occasion or event? Do you want to lose weight in a hurry? You may be wondering, how much weight can you lose in a week? The answer depends on several factors that are unique to each one of us. We are all different and therefore we will have different metabolism rates. An obese person can lose more weight in a week than a thin one. A person who includes exercise with their diet will lose more than someone who is just dieting. Guys have more muscles than girls, they also have a higher metabolism rate and therefore will be able to lose weight faster than girls. Furthermore, if you are a physically active person, you will also lose more weight than if you are physically inactive. Your diet will also affect how much weight you can lose. If you are eating food that is high in calories, you will naturally take longer to lose weight. Weight loss totally depends on the calories you consume. If you take less calories than required by your body, you will lose weight automatically. There is no magic in losing weight. If your body needs 3000 calories per day and you start taking 2500 calories per day (500 less than required), you will lose 1 pound weight every week. Yes, taking 3500 less calorie will lose 1 pound of your weight. A safe amount of weight to lose is 1 - 2 pounds per week (approx. 0.5 - 1 kg). This equates to 3500 - 7000 calories per week. That means a calorie deficit of 500 - 1000 calories per day, which can be achieved by changing your routine only slightly. Many studies have shown that the best way to lose weight and keep it off is to work at it slow and steady. Remember you don't just want to quickly lose weight that you are likely to just gain right back, you want to CHANGE your lifestyle so that you can remain at a healthy weight throughout your entire life. If you try to lose a lot of weight in a month by not eating, all of your weight loss is going to come back once you resume your normal eating habits again. Only now because of the lack of food you were eating your metabolism rate is going to very low and your will not be able to burn as many calories as you used to. The most effective way to burn a significant number of calories in a short amount of time is to do Aerobic exercise. Such as cycling, running, swimming, brisk walking or kickboxing. Choose an activity that you enjoy and perform at least 30 minutes of activity on most, if not all, days of the week. For diet, get lean proteins, whole grains and low-fat dairy products to make sure you get the energy you need to fuel your workouts and maintain a healthy metabolism.
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Have you ever thought what will actually happen if you drink water as your sole liquid source? Things like stomach pains, heart issues, body fat, skin disorders and many other health problems might be the result of eating high-sugar fizzy drinks. If you don’t want to experience any of the above health issues, you better skip these drinks with one great replacement--WATER. Continue watching the rest of the video to see what will happen if you actually drink only water: No 1: You’ll lose weight fast. If you are fed up with trying to lose weight on a strict diet, simply replacing your liquid intake with just water--will actually help you lose weight on its own. No 2: You’ll kick boost your metabolism. Studies have shown that drinking just 17 fluid ounces of water in the morning, can boost metabolism by 24%. If you forget to drink water every day at a certain time, add a reminder in your mobile or your calendar. It won’t take long before you can feel the difference both in your energy levels and your body weight. No 3: Your brain will function better. You probably already know that our brains consist of 75%+ water right? Thus, drinking water makes total sense for boosting your brain function. Drinking water actually helps you focus better and maintain mental energy necessary for mindful tasks. No 4: It makes you less prone to overeating. If you frequently find yourself overeating, instead of taking fancy appetite suppressants like pills, the most natural thing you can do is to drink water. Water is a natural appetite suppressant, and can help suppress appetite and send the signal that you are fuller so you don’t end up overeating and piling up the calories. No 5: It helps detoxify your body. Toxins from food and the environment pass through our systems on a daily basis--if you give your system no factors to aid the detoxification process, toxins can easily build up and cause all sorts of health problems.Something that will help expel toxins faster, is water--and you better drink enough if you want this to work. No 6: Your risk of developing certain diseases drops. Hypertension, heart problems, liver disease, diabetes, and other health problems have a higher risk of developing when you don’t drink enough water so drink enough to help prevent them. No 7: You skin will become more clear and smooth. Sometimes, we need to try things from the inside out to see real results in our appearance. Water will help moisturize and clear -up any skin disorders from the inside out so you don’t have to pile on skincare products. And last but not least, besides all these health benefits of drinking water, it will make you save more money in the long run as it’s much more cheaper than buying fancy juices and fizzy drinks. Both your health and pocket will thank you for that. Music: Wistle and Ukulele - In4 licensed from audiojungle https://goo.gl/K3skc7
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: black ceramic knife :http://amzn.to/2E50QoX Chickpeas: http://amzn.to/2Ak7yVR Tuna : http://amzn.to/2zj6HXm Olive Oil: http://amzn.to/2AkjFCi Quinoa: http://amzn.to/2yx7bKg Healthy and filling, this Tuna Salads are not only packed with amazing flavours, it is ALSO a bowls full of protein, fibre and healthy fats! Have tem for lunch or dinner, this tuna salads are especially perfect in hunger emergencies. No cooking or boiling or baking needed. Just grab tuna straight out of the can and throw it in with the rest of your ingredients. The benefit of tuna salad for weight loss is that it's high in protein. As research from the May 2008 issue of "The American Journal of Clinical Nutrition" notes, protein can increase satiety and promote a higher rate of calorie burning than other nutrients. So Here are 4 Tuna Salad For Weight Loss | Easy Tuna Recipes For you! I hope you like all the recipes ♡ 1 Avocado Tuna Salad Recipe 310 calories (1 serving) Ingredients 3 oz tuna in water, drained and flaked 1/2 cucumber, sliced 1/2 avocado (about 80g) 1/4 small/medium red onion 1/2 tbsp cilantro 1 tsp lemon juice, freshly squeezed 1 tsp extra virgin olive oil 1/8 tsp sea salt, or to taste 1/8 tsp black pepper Preparation In a medium bowl, combine cucumber, avocado, onion, drained tuna, and cilantro In a small bowl add lemon juice, olive oil, salt and black pepper (or season to taste) Drizzle over the salad and toss to combine and serve. 2 Chickpea Tuna Salad With Spinach 320 calories (1 serving) Ingredients 1/4 cup chickpeas 3.5 oz can tuna in water , drained 1/4 large red bell pepper, finely diced 1/4 finely chopped red onion 1 tsp lemon juice 1 tsp olive oil 1/2 cups spinach 1/2 cup Red Leaf Lettuce Freshly ground pepper, and salt to taste Preparation Combine, bell pepper, onion, spinach, Red Leaf Lettuce, tuna, chickpeas in a medium bowl. In a small bowl add lemon juice, olive oil, salt and black pepper (or season to taste) Drizzle over the salad and toss to combine and serve. 3 Tuna & Corn Salad 300 calories (1 serving) Ingredients 3.5 oz can Genova Tuna in water 1/4 cup can corn kernels, rinsed and drained 1/4 red bell pepper, diced 1/4 onion, finely sliced 1 oz feta cheese 1 tsp cilantro, chopped 1 tsp lime juice 1 tsp olive oil 3 cherry tomatoes salt and pepper Preparation Place all ingredients in a medium bowl, tossing to combine. Serve immediately. 4 Quinoa Tuna Salad 340 calories (1 serving) Ingredients 3.5 oz drained tuna 1/4 onion chopped 1 tsp olive oil 1 tsp lemon juice 1 tsp cilantro 1/4 red bell pepper 1/4 yellow bell pepper 1/4 cup quinoa 1 cup water Ground black pepper, and salt to taste Preparation Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 5 to 10 minutes. Set aside to cool. In a large bowl, combine quinoa, red onion, red bell pepper, yellow bell pepper, tuna, cilantro, then in a small bowl mix lemon juice, olive oil, salt and black pepper (or season to taste). Drizzle over the salad and toss to combine and serve. I hope you like them ♡ Music: Smoothie [Pt 1 Instrumental] licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Green smoothies are an ideal fat burning food as they are nutrient-rich, loaded with fiber and low in fat. The American Cancer Society recommends that we eat 5-9 servings of fruits and vegetables each day to prevent cancer and other diseases, and these recipes are a great way to get those servings. Now kick-start your morning with this filling, tasty smoothies!! 1: KIWI GREEN SMOOTHIE 200 CALORIES INGREDIENTS: 2 frozen bananas 1 fresh kiwi, skin removed 1 cup water 2 handfuls baby spinach Place all ingredients in a blender and blend until smooth. 2: PEACHE GREEN SMOOTHIE 250 CALORIES INGREDIENTS: 1 cups spinach 1 cups low fat milk 1 cups sliced peaches 1/2 orange peeled Add all the ingredients, and blend until smooth. Enjoy! 3: VANILLA LIME GREEN SMOOTHIE 170 CALORIES INGREDIENTS: 1/2 cup vanilla yogurt 1 cup spinach leaves 1 teaspoons honey 1/2 banana, best frozen 2 tablespoons fresh lime juice 1/2 teaspoon pure vanilla extract 1/2 cup milk Add all the ingredients, and blend until smooth. Enjoy! 4: AVOCADO BANANA GREEN SMOOTHIE 320 CALORIES INGREDIENTS: -1 banana (fresh or frozen) -1/2 medium avocado -1 handful of spinach -1/2 chopped cucumber (peeled) -1/2 milk 1 Tablespoon unsweetened peanut butter Add all the ingredients, and blend until smooth. Enjoy! i hope you love them! please share your thought on the comment section. Music: Party Summer Energetic Pop Dance Sports - DmytroIgnatov licensed from audiojungle https://goo.gl/K3skc7
Views: 73680 TheSeriousfitness
http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/3-healthy-sandwich-recipes-healthy.html PEANUT BUTTER & BANANA SANDWICH A peanut butter and banana sandwich can be a snack or meal that contains healthy fat, carbohydrates and protein. If you're trying to lose weight, aim for low-calorie organic bread, Bread that is 100 percent whole wheat will provide your body with fiber, nutrients and protein that will keep you satiated and boost your metabolism. A typical piece of bread has anywhere between 80 and 120 calories per slice. Ingredients: 2 slices of whole wheat bread ½ banana sliced 1 Tablespoon of peanut butter Directions: Heat a skillet or griddle over medium heat, and coat with cooking spray or BUTTER. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 MINUTES PER SIDE. CUT THE SANDWICH IN HALF AND ENJOY! EGG WHITE &TOMATO SANDWICH Ingredients: 2 slices of whole wheat sandwich thins 2 EGG WHITES 1 SLICE OF TOMATO 1 SLICE RED ONION 1 SLICE OF ROMAINE Fried egg white on one TSP OF OLIVE OIL. Add the fried egg white and the other ingredients. on sandwich. Top with a dash of salt and cayenne pepper for taste. TUNA FISH SANDWICH Ingredients: 2 slices of whole wheat bread 1 CAN OF TUNA organic wild albacore tuna or fresh tuna 1 TEASPOON OF ORGANIC LIGHT MAYONNAISE ¼ CUP OF MINCED CELERY ¼ CUP MINCED ONIONS Directions: Toast 2 slices of whole wheat bread, Mix tuna, mayonnaise, celery and onions. Spoon across sandwich and put the other slice on top. Cut the sandwich in half and Enjoy low-fat, high-protein dish! "Music: Happy Rock - Bensound.com"
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Ingredients: Almond Milk http://amzn.to/2h60swb Quaker Oats http://amzn.to/2yMH5S1 Honey: http://amzn.to/2ziKeHk Cinnamon Powder: http://amzn.to/2wRJxD6 Vanilla extract: http://amzn.to/2xBQEiH unsweetened cocoa powder: http://amzn.to/2xAvTc5 Oatmeal is a satisfying, healthy morning meal. It's a whole grain—something that most people don't eat often enough. It is high in soluble fiber, which may help to lower "bad" LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied till lunch. Try these delicious oatmeal recipes below and remember these recipes is going to be your favorite healthy breakfast for weight loss. And don’t worry your, favorite childhood flavors are included below, like blueberries and banana, yogurt, honey and raspberries, and they are tasty, healthy, and will help you start you day with energy. Oatmeal Recipe 1 Lemon Blueberry Oatmeal 280 calories Ingredients 1 cups almond milk 1/2 cup old-fashioned oats 1 teaspoon vanilla extract 1/4 Cup raspberries 1 teaspoons lemon zest 1 tbsp honey Directions In a small sauce pan combine the almond milk, oatmeal, and heat on low until all the milk is absorbed about 10-15 minutes When the oatmeal has absorbed all the milk turn off heat and add vanilla extract, raspberries, lemon zest, and honey to the oatmeal and mix well, move to a bowl and top with raspberries. enjoy! Oatmeal Recipe 2 Chocolate Oatmeal 300 calories Ingredients 1/2 cup water 1/2 cup milk (I use almond milk) 1/2 cup oats 1/2 tbsp cocoa powder 1 tbsp honey 2 blueberries 2 rasberries 1/2 banana mashed Directions In a small sauce pan combine water and almond milk, oatmeal, and heat on low until all the milk is absorbed about 10-15 minutes When the oatmeal has absorbed all the liquid turn off heat and add cocoa powde, banana, and honey to the oatmeal and mix well, move to a bowl and top with raspberries and blueberries. enjoy! Oatmeal Recipe 3 Blueberries Oatmeal 290 calories Ingredients 1 cups water or milk 1/2 cup old fashioned oatmeal 10 blueberries (1 oz.) 1 tablespoons yogurt 1 teaspoon vanilla extract 1 teaspoon honey Directions In a small sauce pan combine the almond milk, oatmeal, and heat on low until all the milk is absorbed about 10-15 minutes. While the oatmeal is doing its thing smash 10 blueberries with the back of a spoon or a fork in a small bowl, mix in yogurt, vanilla and honey and set aside. When the oatmeal has absorbed all the milk turn off heat and add the yogurt mixture to the oatmeal and mix well, move to a bowl and top with blueberries. enjoy! Oatmeal Recipe 4 Apple Cinnamon Oatmeal 290 calories Ingredients 1 cup water 1/2 cup quick oats 1 apple cut into bite sized chunks 1 teaspoon cinnamon 1 tbsp honey Directions In a small sauce pan combine water, oatmeal, and heat on low until all the water is absorbed about 10-15 minutes. When the oatmeal has absorbed all the water turn off heat and add the apple, cinnamon, and honey to the oatmeal and mix well, move to a bowl and top with apple. enjoy! Music: The Chance Music licensed from audioblocks.com
Views: 201568 TheSeriousfitness
http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2015/09/how-to-lose-weight-fast-and-naturally.html 12 Tips How to Lose Weight Fast Naturally,In this video you're going to learn natural weight loss methods , diets and kind of food you have to eat for fat loss and what kind of exercices to do for losing weight fast and natruly How to lose weight fast for teenage girls and women, what is the fastest way to lose weight, how many calories should I eat to lose weight ,what workout should i do?. Discover effective tips to lose weight fast and best weight loss diet. ways to lose weight fast? Is it possible to lose weight fast at home naturally? Losing weight is something that is really challenging , however you can lose weight fast if you know the secrets to it so watch this video to know how. Video Transcription: 1. Make up Your Mind. This is very important. If you make half-hearted efforts to lose weight, you are never really going to succeed. So develop a strong determination, that is what you want and you will do anything it takes to achieve your goal. 2.Stop eating all simple carbs. such as flour, sugar, starchy vegetables like potatoes, and most grains. These foods cause blood sugar to spike and the pancreas to release insulin to turn all that excess sugar into fat. This is very important do to for losing weight. 3.Increase your water intake. Eliminate soda, sweet teas, highly sugared coffee drinks, processed fruit juices and alcohol. Instead, drink water. It can help flush toxins from your system. Several studies recommend that women consume 2.8 quarts of water and men consume 3.9 quarts every day. 4.Increase your fiber intake. Fiber helps you to cut your food cravings and act as natural appetite suppressant. Also most of the fiber rich foods are low on the fat content Try to eat at least 5 serving of fruits and vegetables per day. Fruits that are high in fiber include apples, bananas, strawberries, citrus fruits, prunes, pears and tangerines. Switch to whole grain or whole wheat bread. White bread is low in fiber. Switch to a high fiber cereal or oatmeal for breakfast. Some cereals that are high in fiber include Raisin Bran, Cracklin' Oat Bran, Grape-Nuts, All-Bran and Fiber One. Make sure to include peas, beans and legumes in your diet. Foods that will help you add these to your meal plan include: lentil soup, bean burritos, chili with beans, split pea soup, 3-bean salsa, and refried beans. Switch from regular pasta to whole wheat pasta, and from white rice to brown rice. Choose high fiber snacks, such as popcorn or whole grain crackers, instead of candy bars or other high-fat, sugary foods. 5.Increase Your Metabolism -- Eat 5-6 small meals every 2-3 hours daily. It has been scientifically proven that by eating frequently, you will raise your body's natural metabolism. That means your body will burn more fat naturally. And You become a fat burning machine all day long. 6.Eliminate processed foods. Such as burgers and Pizza, cakes, pastas, and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that your blood sugar levels are kept even and you have plenty of energy. 7.Don't eat at nights. At nights the body prepares itself for sleep and it naturally begins to slow down. So you are more likely to gain weight when you eat at nights because your metabolic rate slows down and you are no longer active so you don't burn many calories. So avoid eating food after 9 pm. 8.Exercise Everyday. Do aerobic exercise four to five days a week. Several studies show that aerobic activities cause your metabolism to stay at an elevated level for a period of time after you have finished exercising. 9.Running (link) running Every day is best, but try to run at least 3-4 times a week. If you are lacking motivation, join a running group or ask your friend. 10.Bicycling Get out and ride a bike, but remember to pedal fast. Riding your bike around the track, or on a dirt track in your neighborhood, can burn as much as 500 to 1,000 calories an hour. 11.Squats. Do about 2-3 sets of 20-30 repetitions. These are important because they target the buttocks and leg muscles. These are the largest muscles in our bodies. 12.Jumping rope. can be a fun exercise and extremely efficient in not only helping you to lose weight, but to give you coordination, build your leg muscles, and help your cardiovascular system. 13 and finaly .Stay Motivated. And Measure Body Fat. Every 2 weeks using a fat caliper Shoot pictures of yourself every 2 weeks: front, back & side. The side pictures will show the most change.
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: Almond Milk: https://amzn.to/2rWrMRR Quaker Oats http://amzn.to/2yMH5S1 Honey: https://amzn.to/2GIWRy8 Vanilla extract: https://amzn.to/2KH9H2b Unsweetened Pure Cocoa: https://amzn.to/2KE0XcS Colorful Measuring Cups: http://amzn.to/2EL2pLn or http://s.click.aliexpress.com/e/ByJ2Jei WALNUTS https://amzn.to/2kg8svt Cashews: https://amzn.to/2KLlj42 Organic Shredded Coconut Unsweetened: https://amzn.to/2kf4J1p Warming your tummy with tasty comfort food doesn’t mean you also need to expand your waistline. Oats provide long-lasting fuel, plus, they’re easy to prepare. This list of homemade oatmeal recipes is a good place to start when you want a healthy breakfast or snack. Which one of these 6 oatmeal recipes for fall weight loss will you try? I hope you like all these healthy recipes ♡ 1 Chocolate oatmeal recipe 290 calories (1 serving) Ingredients 1/2 cup old fashioned oats 1 cup unsweetened almond milk pinch of salt 1 tsp unsweetened cocoa powder 1/2 Tbsp honey 1/2 tsp pure vanilla extract 1 strawberry sliced 1 tbsp walnuts Preparation Combine oats, milk, salt, vanilla, and cocoa powder in a medium saucepan. Bring to a boil, then reduce heat to low. Simmer uncovered for 3 to 5 minutes until thickened, stirring occasionally. Remove from heat and stir in the honey and stir to combine. Cover and let stand for 2 minutes. Top with strawberry slices and 1 tablespoons chopped walnuts. Serve immediately. 2 Oatmeal with coconut and cashews 340 calories (1 serving) Ingredients 1/2 cup old fashioned oats 1 cup unsweetened almond milk pinch of salt 1 Tbsp cashews (14 grams) 1/2 cup fresh blueberries 1 Tbsp. unsweetened shredded coconut 1/2 tsp honey Preparation Combine oats, milk, salt in a medium saucepan. Bring to a boil, then reduce heat to low. Simmer uncovered for 3 to 5 minutes until thickened, stirring occasionally. Remove from heat and stir in blueberries and honey and stir to combine. Cover and let stand for 2 minutes. Top with cashews and 1 tablespoons shredded coconut. Serve immediately. 3 Avocado oatmeal recipe 370 calories (1 serving) Ingredients 1/2 cup water 1/2 cup old fashioned oats 1/2 cup unsweetened almond milk pinch of salt 1/2 small avocado mached 1/2 tsp honey 1/2 medium banana Preparation Combine oats, milk, salt and water in a medium saucepan. Bring to a boil, then reduce heat to low. Simmer uncovered for 3 to 5 minutes until thickened, stirring occasionally. Remove from heat and stir in avocado, banana and honey and stir to combine. Cover and let stand for 2 minutes. Top with 2 slices of avocado and 2 slices of banana. Serve immediately. I hope you like all the oatmeal recipes ♡ Music: El Que Quiera Bailar 4 licensed from epidemicsound.com
Views: 72468 TheSeriousfitness
http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: Nonstick Frying Pan: http://amzn.to/2wshXeG or http://s.click.aliexpress.com/e/7U7m2zv Olive Oil: http://amzn.to/2AkjFCi Measuring Cup: http://amzn.to/2fkEqF6 or http://s.click.aliexpress.com/e/ubaqnqv Colorful Measuring Cups: http://amzn.to/2EL2pLn or http://s.click.aliexpress.com/e/ByJ2Jei Saucepan with Glass Lid: http://amzn.to/2DzzKnZ or http://s.click.aliexpress.com/e/maQFeEQ 3 Healthy Fried Rice recipes full of healthy fiber, protein, good fat and good carbs, full of flavor and full of vegetables, you make these delicious healthy fried rice recipes at home in less than 20 minutes. Here are 3 Healthy Rice Recipes For Weight Loss I hope you like all the recipes ♡ 1 Tuna rice recipe 310 calories (1 serving) Ingredients 3oz can tuna, drained 1 tbsp. extra virgin olive oil 1/4 cup onion, diced 1/4 cup brown rice (dry weight) or 3/4 cup cooked (rice double in weight after cooking) 1/2 cup tomatoes, crushed 1/4 cup corn 1/2 cup broccoli, cut into small florets 1 cloves garlic, crushed 1/8 tsp rosemary 2 tbsp water 1 tsp. fresh lemon juice Salt and pepper to taste Preparation In a saucepan bring salted water to a boil. Stir in rice. Reduce heat, cover and simmer for 20 minutes and set aside. Heat a non-stick fry pan with olive oil. Add garlic, onion and saute on low heat until softened, about 3-4 minutes. Add tomatoes broccoli, 2 tbsp water, rosemary, lemon juice, stirring until all combined. Season with salt and pepper. Simmer and cover until broccoli is tender about 8 minutes. Uncover and add corn, tuna, and the cooked rice. Stir and fry the mixture until heated through and combined and serve. 2 Chicken and rice with mushrooms recipe 350 calories (1 serving) Ingredients 3 oz shredded chicken breast, boiled 1 tsp. extra virgin olive oil 1/4 cup brown rice (dry weight) or 3/4 cup cooked 1/2 tsp marjoram 1 oz mushrooms, sliced 1/4 cup frozen peas 1/4 red bell pepper, diced 1/4 cup onion, diced 1 cloves garlic, crushed Salt and black pepper 1 tsp of lemon juice Preparation In a saucepan bring salted water to a boil. Stir in rice. Reduce heat, cover and simmer for 20 minutes and set aside. Heat a non-stick fry pan with sesame oil. Add garlic, onion, red bell pepper and saute on low heat until softened, about 3-4 minutes. Add mushrooms, marjoram, lemon juice, stirring until all combined. Season with salt and pepper. Simmer and cover until mushrooms are tender about 3-4 minutes. Uncover and add shredded chicken breast, peas, and the cooked rice. Stir and fry the mixture until heated through and combined and serve. 3 Vegetable fried rice 220 calories (1 serving) Ingredients 1 tsp olive oil 1/4 cup corn 1/4 cup brown rice (dry weight) or 3/4 cup cooked 1/4 cup bell pepper, diced 1/4 cup spring onion diced 1 tsp lemon juice (or lime if lemon not available) 1/8 tsp italian seasoning 1/8 tsp. coriander powder 1 garlic clove, crushed 4 oz canned tomato, crushed Pepper for seasoning and salt Handful fresh Coriander Preparation In a saucepan bring salted water to a boil. Stir in rice. Reduce heat, cover and simmer for 20 minutes and set aside. Heat non-stick fry pan with olive oil. Add garlic, , red bell pepper and saute on low heat until softened, about 3-4 minutes add tomato, italian seasoning, coriander powder, salt and black pepper. stirring until all combined. Add lemon juice, spring onion, corn. Stir and fry the mixture until heated through and combined Top with fresh coriander serve. I hope you like all the recipes ♡ Music: Cruising To Cuba 2 licensed from epidemicsound.com
Views: 162679 TheSeriousfitness
http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Kitench tools: 12-Cup Regular Muffin Pan http://amzn.to/2x2thQA Nonstick Frying Pan: http://amzn.to/2wshXeG Cooking Plate: http://amzn.to/2f8mVel Measuring Cup: http://amzn.to/2fkEqF6 There is nothing better than starting the day with the healthy right kind of foods. Easy Super Healthy Breakfast Egg Muffins are just perfect for the entire family. These muffins are so easy to make that you can get your kids involved in the process, and they have only 50 calories each. Here is what you need: Ingredients 1 tablespoon olive oil 1/2 cup red pepper measured after chopping 1/2 cup green pepper measured after chopping 1/2 cup yellow pepper measured after chopping 1/2 cup onion measured after chopping 1 cups baby spinach - roughly chopped measured/packed before chopping 1/2 cup mushrooms measured before chopping ½ broccoli measured afterchopping salt to taste 7 eggs hot sauce optional for drizzling on top! Instructions Instructions 1. Preheat oven to 350 degrees F. 2. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside. 3. Heat a large skillet over medium heat and add in oil, red pepper, green pepper, and onion. 4. Saute 5-7 minutes, and dd in spinach and mushrooms and broccoli cook for an additional 2 minutes. 5. Season with salt and pepper and remove from heat. 6. Crack 7 eggs and whisk together. 7. Pour the egg/veggie mixture evenly into the prepared muffin pan. 8. Bake for 15-20 minutes, or until the eggs are cooked. 9. Cool slightly and serve immediately! enjoy! Music: Dances - SelectedSounds licensed from audiojungle https://goo.gl/K3skc7
Views: 60575 TheSeriousfitness
http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness There is no doubt that water is very important to the human body. Water plays a vital role in every aspect of life and the body contains around 70% of it. However, it becomes a problem when the body retains excess water, which is a common side effect of chronic inflammation. This can be as a result of poor diet, toxin exposure, food intolerances and diseases like kidney failure, which is likely to impact negatively on your appearance and overall quality of life. Explained in this short video are 6 effective ways of reducing water weight fast and safe. 1. Minimize your sodium intake: Minimizing your intake of sodium is one of the important steps to take in order to reduce bloat because of its immediate effect on the way kidney controls water balance in the body. Maybe you don’t know it, but too much salt can make the body to retain water, thereby leading to swelling and bloating. It’s recommended that no single individual should exceed 2,400 milligrams of sodium (roughly a teaspoonful of salt) a day. 2. Take more water: Water helps in flushing out excess sodium from the bloodstream and this releases retained water from your body. So, you should drink at least 64 ounces of water each day. 3. Eat potassium rich foods: One of the essential elements in the diet that’s responsible for fluid balance in the body is potassium. Fluid retention in the body can be caused by low amount of potassium. Include fruits like banana, apricots, oranges, mango, avocado, and papaya in your diet, as well as vegetables and legumes such as carrots, acorn, peas, dried beans, artichokes, and lentils. Focusing on foods with potassium may help your body release excess water. 4. Engage in at least 30 minutes of physical activity: One of the best ways to get rid of excessive water weight is to get your body sweating. You can do this by engaging in at least 30 minutes of exercise every week. This will boost your metabolism and heart rate. More still, sweating during exercises draws substances such as sodium out through the pores of the body, thereby reducing the possibility of water weight. 5. Consume water loss supplements: There are many water loss supplements in the form of pills in the marketplace today. You can use these supplements to speed up the water weight loss process. 6. Sleep for additional 30 minutes every day: Not many people sleep the recommended 8 hours of sleep every day. However, if you’re looking to cut down your water weight, you should add additional 30 minutes to your sleep hours. Doctors recommend at least 9 hours of sleep daily for individuals that want to get rid of water weight fast. These tips can help you be on your way to loosing water weight fast without having to starve while keeping you healthy and happy! Music: To Be Happy - D-Music licensed from audiojungle https://goo.gl/K3skc7
Views: 95029 TheSeriousfitness
http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: Baking and Cookie Sheet: http://amzn.to/2xblUYW Colorful Measuring Cups: http://amzn.to/2EL2pLn Glass Bowl: http://amzn.to/2Bz8bxJ Silicone Kitchen Tongs: http://amzn.to/2o6eWjb Nonstick Frying Pan: http://amzn.to/2wshXeG Olive Oil: http://amzn.to/2AkjFCi If you want to lose fat and start getting healthier, reducing your carb intake can be a great place for most people to start. Reducing your carbs has been shown to lower your bodies insulin levels which in turn, can promote your body to burn stored fat for energy! Here we have 3 low carb high protein recipes for weight loss, that you can add into your diet and feel better. Enjoy! I hope you like all the recipes ♡ 1 Roasted Chicken Salad Recipe 260 calories (1 serving) Ingredients 3.5 oz chiken breast ¼ teaspoon ground pepper 1 cup Letuce 1 tbsp corn 1 tsp olive oil 1 tsp lemon juice 1/2 cup Tomatoes 1/4 dried origano 1/2 tsp mustard 2 tsp lemon juice 1 tbsp water salt and pepper to taste Preparation Preheat the oven to 350°F (180°C) In a bow add lemon juice, mustard, died origano and water, and mix everything. Dip the chicken breast in the mix, and bake in the centre of the oven for 20-25 minutes until the chicken is cooked through. Meanwhile, in a large bowl. Add lettuce, tomatoes, corn, lemon juice, olive oil, black pepper and salt and mix everything. Serve chicken breast with the salad 2 Stir-Fried Chicken With Bell Peppers 260 calories (1 serving) Ingredients 1 tsp olive oil 3 oz chicken breast, sliced into strips 1/2 red bell pepper, seeded, sliced into strips 1/2 yellow bell pepper, seeded, and sliced into strips 1 garlic clove, minced 1/3 cups stemmed and chopped fresh green beans 1 tsp chopped cilantro 1 tbsp olives 1/3 cup onion Salt and pepper to taste Preparation Add oil to a pan over medium heat. Add onion, garlick and cook for about 2-3 minutes, add chicken strips, stir for 5 minutes. Add red and yellow peppers with 2 tbsp water salt and pepper stir everything and cover and cook for 5 minutes or vegetables are tender. Uncover and add geen beans, olives, cilandro, mix everything, and cook for an additional 30 seconds and serve. Enjoy! 3 Tuna And White Beans 230 calories (1 serving) Ingredients 3 oz tuna, canned in water 1/3 cup canned white beans, drained and rinsed 1/4 medium red onion, thinly sliced 1 tsp olive oil 1 tsp white vinegar 1/2 cup lettuce 1 tsp parsley, chopped you can also use Basil, Oregano or other fresh herbs. salt and ground black pepper Preparation In a large bowl, add lettuce, onion, tunna, white beans and set a side In a small bow, add white vinegar, olive oil, salt and pepper and mix everyhting then pour over the tuna/bean mixture and toss. and serve immediately. Serve sprinkled with fresh chopped parsley. I hope you like all the recipes ♡ Music: Salsa Time licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/8-best-fruits-for-weight-loss-weight.html APPLES are one of the best fruits to help you lose weight, eat an apple daily because it is a super fruit, high in fiber and low in calories. Watermelon is your go-to fruit for weight loss. It’s high in water content (90%) and a 100g serving just contains 30 calories. The best thing about watermelon is that not only does it keep you hydrated, but it will also keep you satiated for a long time, which will lead to less unhealthy snacking. Banana Packs 105 calories, per piece, the average banana is an excellent source of instant energy and perfect post-workout snack. They’re also healthier than packaged post-workout snacks like energy bars which are just chocolate bars masquerading as ‘healthy’ options. Bananas also helps beat muscle cramps, keeps your BP in check, they prevents acidity and even beats constipation. Pears are super weight loss fruits that pack plenty of fiber. In fact, most fruits pale in comparison to the amount of fiber that a pear provides! The high fiber content helps you to feel full, which aids weight loss. Pears are also a cholesterol-lowering and heart-healthy fruit due to its potassium content! Although mangoes do contain a little more sugar than other fruits listed, they are great for your health when eaten in moderation. They contain about 130 calories, 3 grams of dietary fiber, Vitamin C, Vitamin A and calcium. Therefore incorporating this fruit into your diet will have its perks for your journey to a better and slimmer you. Many studies confirm that grapefruit is an excellent food for weight loss. In one study at Johns Hopkins University, women who eat grapefruit daily shed almost 20 pounds on average in only 13 weeks, without changing anything else in their diet or lifestyle. Strawberries can stimulate production of hormones, which will speed up your metabolism and help you burn calories. Strawberries can be the perfect part of every weight loss diet. As it contains Vitamin A, B, C, and D. Not only do oranges tastes great, but a 100g of this fruit only contains 47 calories, which is great for someone looking for a snack while trying to follow a strict diet. They’re also sweet which will help take care of the cravings every dieter has for something sweet! Not only will these fruits help with weight loss, but they have plenty of other health benefits also. "Music: littleidea - Bensound.com"
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/11-tips-how-to-get-motivation-to-lose.html One of the hardest parts about losing weight is staying motivated. So what’s the solution when you have absolutely no motivation for weight loss? Here are a few tips to use for when you find yourself being low on motivation. 1. Find your inspiration. What will inspire you to stick to the changes that you have to make to lose the weight that you want to lose? Is it to feel better physically and/or about yourself? Is it to win the heart of someone you love? Is it to help prevent serious illness like heart disease, diabetes, or stroke? Is it to wear nicer clothes? Find your inspiration! 2. Make a plan. You are more likely to stick to your weight loss goals if you have a plan to stick to. Trying to lose weight without a plan is like trying to drive to a place you've never been without a map, GPS or any direction whatsoever. You need a plan! 3. Set realistic and attainable goals. Focus on short term goals rather than long term goals. If you want to lose 150 pounds you will be overwhelmed and likely discouraged if that's what you are always focusing on. However, if you focus on losing 4 to 5 pounds a month you will remain motivated because this is much more realistic and attainable. 4. Hire a personal trainer. If your budget allows, hire a personal trainer. A personal trainer will not only guide your work out sessions but he/she will be able to keep you on track and motivated. 5. Challenge yourself. A little competition can be good for you! Join a Spark Challenge for that extra push you need to meet your goals, as well as the support from others who are going after the same goal. 6. Reward yourself .Take a look at your small goals and each time you reach one of those goals, reward yourself. Don’t necessarily do this with food, but rather something fun. Go to the movies or a night out with your friends. Give yourself a present and buy something new. It can be clothes, shoes, a CD or DVD you've been wanting, or something for your desk or anything that you want. Celebrate in your success. 7. Exercise should not be a chore and painful. Find a fun exercise activity that you can stick to. Try dancing, spinning or just simply hiking outdoors. Listen to fast-paced music that will keep you moving while working out. Find an exercise buddy. Studies show that if you work out with somebody, you are more likely to stick to an exercise program. 8. Vary your workout. Do not stick to the same gym workout to lose weight. Treat yourself with a variety of workouts like aerobics, gym, walking, jogging, running, and more. A variety of exercises retain your interest and motivation till the end of weight loss program, and further, you work out with excitement and pleasure. 9. Eat healthy the healthier your diet, the more energy you’ll have and the more motivated you’ll be. This includes getting enough food, because food fuels workouts! 10. Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation, weigh yourself regularly. That's what successful dieters and those who manage to maintain weight loss do. Some step on the scales once a week or to. Some find once a month is enough. 11. Read about it. Immerse yourself in fitness and you’ll be much more motivated to work out. One of the best ways is to read fitness blogs so that you can follow along with other people who have the same goals as you. Get involved in the fitness forums. Subscribe to fitness websites so that you get daily motivation sent straight to your in-box.
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: Baking and Cookie Sheet: http://amzn.to/2xblUYW Colorful Measuring Cups: http://amzn.to/2EL2pLn Glass Bowl: http://amzn.to/2Bz8bxJ Silicone Kitchen Tongs: http://amzn.to/2o6eWjb Nonstick Frying Pan: http://amzn.to/2wshXeG Olive Oil: http://amzn.to/2AkjFCi I hope you like all the recipes ♡ 1 Cheddar cheese With Omelette 360 calories (1 serving) Ingredients 1 tsp olive oil 1 egg 1 egg white 1/2 cup spinach 1/4 cup medium tomato sliced 1/3 cup cheddar cheese salt and pepper (to taste) Preparation Heat oil in skillet over medium-low heat. Cook spinach until it wilts in skillet over medium-low heat, about 3 minutes. Add one egg and one egg white into a bowl and whisk until smoothly combined. Pour eggs into the pan, Add tomatoes. Cover and cook the eggs until firm about 3 minute. and top the eggs with cheddar cheese and cover until cheese melts. Garnich with parsley Enjoy! 2 Chicken with bell peppers 380 calories (1 serving) Ingredients 1/8 tsp Salt 1/8 tsp black pepper 1 Tsp lemond juice 1 tsp white venegar ½ tsp dried origano 2 tsp olive oil 4 oz chicken breasts 4 oz befor cooking 1/4 yellow bell pepper, cut into strips 1/4 red bell pepper, cut into strips 1/2 cup avocado 1 tbsp water Preparation Preheat the oven to 350°F (180°C) In a large bowl add chicken breast with olive oil, lemon juice, white venegar, died origano salt and pepper, mix everything, and bake in the oven for 20-25 minutes until the chicken is cooked through Meanwhile, Add oil to a pan over medium heat. Add red and yellow peppers with 1 tbsp water, salt and pepper, stir everything and cover and cook for 4 minutes or until peppers are tender. Uncover and serve with avocado and the chicken breast Enjoy! 3 Chiken Brest With Avocado, tomato and lettuce 420 calories (1 serving) Ingredients 1 tsp olive oil 1 tsp lemon juice ¼ green bell pepper 4 oz chicken breast cut into strips 1/3 cup Romaine lettuce 1/2 cup avocado 3 cherry tomatoes salt and pepper Preparation Add oil to a pan over medium heat. Add chicken breast and cook until no longer pink for 4 minutes, add lemon juice green peppers, salt and pepper, stir everything and cover and cook for 4-5 minutes or until peppers are tender. Uncover and serve with avocado and romaine lettuce and cherry tomatoes. Enjoy! I hope you like all the recipes ♡ Music: Caribbean Paradise licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness If you're getting enough sleep and you frequently ask yourself, "Why am I so tired?”, there are actually many culprits that can cause this tired feeling. In this short video, we are going to explore the most common causes of fatigue in brief as well as give you some tips to regain your energy. One potential yet common cause is that your iron-levels are low. It doesn’t matter if you sleep long enough, if your iron levels are low, chances are, you will still feel tired regardless. Low iron is specially common in pregnant and women on their periods as well as in vegans who go through extremes or those who follow a salad based diet. Raising your iron levels takes time for proper absorption but you can fix this by consuming red meat, liver, or poultry and if you a vegan, spinach, tofu, seeds, and lentils are good plant sources. Many people also resort in energy-drinks to counteract for the lack of energy they feel throughout the day. However, even this may work in providing an energy boost quickly, in a few hours you’ll most probably experience that infamous energy crash due to the high sugar and caffeine they contain. Therefore, it is wise to limit the consumption of energy-drinks and go for smoothies or teas instead which provide more slow releasing and stable energy through the day. Another common culprit is that you don’t consume enough calories from your diet. If you follow a strict diet that is very low in calories and nutrients, your energy levels will most likely suffer. Keep in mind that calories are needed by our systems to burn and convert into energy. If you don’t supply your body with an adequate amount, your body will be depleted of energy and this will lead to you feeling tired all the time as a result. So make sure you consume enough calories. Since most of us use our phones and computers on a daily basis, it has been found that our brains perceive the light and radiation the emit similarly to sun light. Thus, your brain might think you are awake when your are not and your sleep mechanisms won’t be able to work properly. If you are an avid phone user and you find often that you wake up feeling tired, perhaps it’s time to keep your phone or p.c at bay, at least half an hour before you sleep. Last but not least, you may feel always tired because you are actually dehydrated. If you body is deprived of enough liquids and water, your energy levels will dramatically drop and your body will urge you to drink more to compensate for this. Don’t ignore it. Music: happy - Carvine licensed from audiojungle https://goo.gl/K3skc7
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Many people don’t know that they don’t have to always eat meat to get protein into their diet. Besides meat, there are a number of vegetables that you can eat to get just right amount of protein you need to help you lose weight faster. Moreover, the choice of vegetables over meat is more healthier, as it reduces the risk of diabetes, heart disease and even some types of cancers. Here are 9 vegetables high in protein and can replace meat any time or day. Spinach You can find this vegetable baked into casseroles, everyday salad, cream, steam or added to soups. They contain up to 3 grams of protein, and can keep you filled for hours without unnecessary in-between meal bites. Peas Peas are easily added to most of the meals we eat. Each serving of peas will give you 8 grams of protein. Go for the frozen organic peas, as they are more convenient and healthier. Chickpeas This is a vegetable that can be added to salads, blending them into a hummus and having them baked in the oven with a little buffalo sauce. They contain 8 grams of protein per serving and it’s a good way to get just the right amount of protein you need for the day. Potatoes Potatoes are usually not eaten alone and this increases their value, whether added to a stew or topped with cheese. They are a favorite with many individuals, but most of us don’t realize how much protein it contains, you can get 5 grams of protein from just a medium sized potato. Broccoli A cup of broccoli contains 3 grams of protein and it’s a good source of fiber as well. You can add it to almost anything such as pasta, pizza and rice dishes. If you want a real treat, try roasting broccoli in the oven with extra virgin oil and some garlic, then sprinkle it with fresh parmesan cheese after taking it out of the oven. You’re going to love the taste! Corn Corn contains 5 grams of protein whether it’s frozen or on the cob. In addition to the protein content, it’s also a good source of fiber. So, you may want to consider adding it to your weekly diet, as you stand to benefit a lot. Artichokes There are many ways to eat artichokes such as steamed, blended or roasted and they are quite delicious. One large artichokes contains 5 grams of protein and can keep you full for longer periods as a result of their high protein content. Lentils A single cup of lentils can offer you up to 18 grams of protein. They can be included in various cuisine such as burgers, soup and rice. Soybeans A cup of this vegetable when cooked contains 28 grams of protein. In addition to this, it also contains 15 grams of fats and 17 grams of carbs. Soybeans promotes digestive and cardiovascular health, and will make a great addition to your family’s diet. Music: Upbeat Fun and Joy - D-Music licensed from audiojungle https://goo.gl/K3skc7
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Do you love pancakes but want to make a healthy pancake recipe for breakfast? Pancakes can be part of a healthy breakfast if you use a few tricks to make them a little better for you by adding healthy ingredients. These pancakes provide a wide range of vitamins and minerals that are great for your health. 1 avocado PANCAKES Servings: 4 INGREDIENTS 1 bananas 1/2 avocado 2 eggs In a blender, blend everything Pour pancake batter on a skillet over medium-high heat, Cook until bubbles pop on the surface of the pancake, then flip and cook the other side. Serve with a drizzle of honey Enjoy! 2 BANANA PANCAKES Servings: 4 INGREDIENTS 2 large, ripe bananas 2 eggs 1 teaspoon vanilla extract 1 teaspoon cinnamon PREPARATION In a bowl, mash the bananas, and Mix in the egg, vanilla and cinnamon. Pour pancake batter on a griddle or skillet over medium-high heat. Cook until bubbles pop on the surface of the pancake, then flip and cook the other side. Serve with a drizzle of honey Enjoy! 3 PEANUT BUTTER PANCAKES Servings: 4 INGREDIENTS 1/2 cup milk 1 egg 1 tsp peanut butter 1/2 cup wheat flour ¼ teaspoon salt 1 teaspoons baking powder 1/8 cup dark chocolate chips PREPARATION In a bowl, mix the milk, egg, and peanut butter. Set aside. combine flour, salt, and baking powder In a separate bowl. Pour wet mixture into dry, add chocolate, and mix thoroughly. Pour pancake batter on a skillet over medium-high heat. Cook until bubbles pop on the surface of the pancake, then flip and cook the other side. Serve with a drizzle of honey Enjoy! 2 RASINS PANCAKES Servings: 4 INGREDIENTS ⅔ cup Greek yogurt ½ ripe banana ½ cup oats 45g 1 egg 1 tsp vanilla extract 1 teaspoon baking powder ½ teaspoon cinnamon 1/8 cup fresh rasins PREPARATION In a blender, blend everything besides the rasins. Pour pancake batter on a skillet over medium-high heat, and place rasins on the pancake. Cook until bubbles pop on the surface of the pancake, then flip and cook the other side. Serve with a drizzle of honey Enjoy! Music: Cocktail Party - TimMono Summer Life - TimMono licensed from audiojungle https://goo.gl/K3skc7
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness A smoothie bowls is a brilliant way to start your day if you're trying to lose weight and tone up! Just like smoothies, they are packed full of antioxidants, vitamins and minerals to make you look and feel great! So here are 4 best smoothie bowl recipes for you to try and i'm sure it will turn into one of your ‘go-to’ breakfasts very soon! Enjoy! 1 Green Smoothie Bowl: 280 calories INGREDIENTS 1 cup spinach 1 cup pineapple ½ orange ¼ of an avocado ¼ cup water Toppings: kiwi, shredded coconut, and almond 2 Peach Smoothie Bowl: 230 calories INGREDIENTS 1 cup peaches, frozen ¼ cup oats ¼ cup vanilla yogurt ½ cup almond milk ½ tsp vanilla extract ¼ tsp cinnamon 1/2 peach, pitted and sliced ¼ cup granola ¼ cup slivered almonds Toppings: 1/2 peach sliced, granola , and oats 3 Chocolate Smoothie Bowl: 310 calories INGREDIENTS 2 frozen bananas 1/3 cup almond milk 2 dates 1½ tbsp peanut butter 2 tbsp cacao/cocoa powder Toppings: shia seeds, half banana, granola , shredded coconut 4 Mango Smoothie Bowl: 230 calories INGREDIENTS 1½ cups frozen mango 1 bananas ¼ kiwi 1 tbsp lemon juice ¼ cup almond milk 2 dates Toppings: 1/4 banana, granola , walnuts, slivered almonds Music: Progressive House - TimMono licensed from audiojungle https://goo.gl/K3skc7
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: Flaxseed : https://amzn.to/2IO7hRY Colorful Measuring Cups: http://amzn.to/2EL2pLn or http://s.click.aliexpress.com/e/ByJ2Jei Quaker Oats http://amzn.to/2yMH5S1 Honey: https://amzn.to/2GIWRy8 Vanilla extract: https://amzn.to/2KH9H2b Medium Cookie Scoop: https://amzn.to/2kBElPu Baking Pan: https://amzn.to/2JjSwqw Round Bowl: https://amzn.to/2Je17Lc Shredded Coconut: https://amzn.to/2IU3pQ8 If you've been avoiding any and all desserts because you’re afraid your sweet tooth will get in the way of your weight loss, we have good news: If you're smart about your dessert choices, there's no reason you can't indulge. Check out these 4 healthy cookies for weight loss that are satisfying and come in at totally reasonable calorie counts—and get ready to treat yourself without ruining your diet. Here are 4 healthy cookies for weight loss | easy cookie recipes I hope you like all the recipes ♡ 1 Lemon Almond cookies 90 calories (8 cookies) 1 cups almonds 2 tbsp honey 1/2 tsp lemon zest 2 egg whites Preparation Preheat oven to 350° F. In a large bowl mix, egg whites honey and lemon zest. Grind the almonds in a food processor, and pour them into the egg whites mixture and mix well untill the dough will be thick. Use a spoon to make 8 rounded cookies on a pan lined with a parchment paper. Bake for 15 to 20 minutes, until dry and lightly brown on top. 2 peanut butter cookies 90 calories (8 cookies) Ingredients 2 tbsp peanut butter 2 tbsp honey 1 egg 1/2 cup rolled oats Preparation Preheat oven to 350°F. In a large bowl mix together peanut butter, egg, and honey until smooth. Add rolled oats to creamed mixture, and mix well. Use a spoon to make 8 rounded cookies on a pan lined with a parchment paper. Bake for 10 - 15 minutes or until the cookies turn slightly brown. 3 banana rasins cookies 60 calories (6 cookies) Ingredients 1 banana 1/4 cup rolled oats 1 tbsp applesauce 1/2 tsp vanilla extract 1 tsp ground flax 1/4 cup raisins Preparation Preheat oven to 350 degrees. Using a fork, mash the bananas in a bowl. Stir in oats, applesauce, raisins, flax and vanilla extract. Mix well. Use a spoon to make 6 rounded cookies on a pan lined with a parchment paper. Bake for 20 to 25 minutes. 4 coconut cookies 70 calories (8 cookies ) Ingredients 2 tbsp honey 2 large egg whites or 3 medium 1 cups shredded coconut 1/4 cup almonds Preparation Preheat oven to 350°F. Whisk together honey and egg whites in a large bowl. Chop the almonds in a food processor. Add the almonds, shredded coconut, to the egg whites and honey mixture. Mix all ingredients together well. Using a medium Cookie Scoop scoop firmly packed balls of coconut mixture. Drop onto the prepared baking sheet and make 8 cookies. Bake until golden brown on bottoms and edges, about 15 – 20 minutes. Let cool on sheets for 5 minutes and serve. I hope you like all the cookie recipes ♡ Music: licensed from epidemicsound.com
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/watch-and-share-video-httpwww_7.html Strawberries: One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy. Raspberries: Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C. Avocado: Avocado green has benefits for overcome anemia, provide beauty therapy and help regeneration of red blood cells. This type of fruit also contain lots of fiber (2.2 grams per 100 grams) that can be used to smooth the digestive tract and prevents constipation. Tomatoes: Tomatoes are high in fiber include fruits grading 4.2 grams per 100 grams of material. Known as lycopene tomato (tomato red dye) that is able to prevent prostate cancer. Pumpkin: Not just for pies anymore, pumpkin contains 26 grams of fiber per cup and is known as one of the top high fiber foods out there. You can try making pumpkin a staple in your house by substituting it in place of squash or sweet potatoes. Peas: Peas are processed into various types of food of any kind and are a delicious source of fiber, versatile, and inexpensive. One cup of peas can contain about 16.3 grams of fiber, and a cup of frozen peas contains about 8.8 grams after cooking. Edamame: Edamame is a kind of large green soybean seed. Half a cup of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand of the product. Black beans: Black beans contains 15 grams of fiber per cup, and about 15 grams of protein. Dark color of the peanuts, showed a high content of flavonoids. Flavonoids have powerful antioxidant properties. When adding nuts and other foods high in fiber to the daily diet, be sure to drink more water. Opt for brown rice over white: A cup of cooked brown rice has 4 grams of fiber. But a cup of cooked white medium-grain rice has just 1 gram. If you're a sushi fan, ask the restaurant to substitute brown in pieces and rolls. Choose whole-grain bread over white: A sandwich made from two pieces of whole-grain bread gives you 4 grams of fiber from the bread alone. White bread has none Including high fiber foods into your diet doesn’t need to be complicated or disgusting. Fiber can be a beautiful thing when you find out that some of you favorite foods are overflowing with healthful fiber!
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness Looking for a tasty snack?,quick and easy Desserts? but don’t want to put on the pounds?Try this fun and easy healthy dessert recipes that uses on-hand ingredients. Recipe 1: Chocolate Covered Frozen Banana 40 calories INGREDIENTS 1 small banana, peeled and cut into 1-inch chunks 2 tablespoons semisweet chocolate chips DIRECTIONS Cut the banana in 1-inch-thick slices.and Freeze for 30 minutes. Place chocolate chips in small microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts. and remove frozen banana bites from freezer Dip each banana bite in chocolate and place back on wax paper. Top with chopped almond and Freeze for another hour and enjoy as a quick snack or dessert anytime. Recipe 2: Dark Chocolate & Oat Clusters Recipe 80 calories INGREDIENTS 2 tablespoons peanut butter 2 tablespoons 1% low-fat milk 1/4 cup semisweet chocolate chips 3/4 cup old-fashioned rolled oats DIRECTIONS Place peanut butter, milk, and semisweet chocolate chips in a saucepan; cook over low heat until chips melt (about 3 minutes). Stir in oats; remove from heat. With a spoon, small ice cream scoop or melon baller, drop 8 ball-shaped portions on a wax paper-lined baking sheet; let set in refrigerator 10 minutes before serving Enjoy your guilt-free dessert! Did You Know? Dark chocolate is great for weight loss. 1 ounce of dark chocolate is about 150 calories and studies show it can lower high blood pressure. Along with health benefits, dark chocolate tastes great. A prior study found that adults who ate chocolate twice a week had lower body mass indexes, on average, than those who didn’t, the magazine said. It indicated dark chocolate in particular contains considerable chemicals that may play a role in increasing metabolism. Chocolate can help with weight loss If you're having a hard time cutting sweets out of your diet, the good news is you can keep a little dark chocolate around. A recent study found that consuming dark chocolate lowers the desire to eat something sweet, salty or fatty. Indulging in a small amount of dark chocolate—not milk chocolate—every now and then should make it a little easier to stick to your diet.
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: Whole Wheat Penne pasta http://amzn.to/2FjKYOX Whole Wheat Spaghetti http://amzn.to/2FicNXU Whole Wheat Fusilli http://amzn.to/2D0q9Gz Rainbow Plastic Cups: http://amzn.to/2E64E8k Nonstick Frying Pan: http://amzn.to/2wshXeG Cooking Plate: http://amzn.to/2f8mVel Olive Oil: http://amzn.to/2AkjFCi Just because you are on a diet, doesn't mean you can't enjoy a delicious Italian meal. So, live a little, and work your way through these healthy pasta recipes for weight loss. These tasty easy pasta recipes are the perfect guilt-free way to shed those extra pounds. Pasta alone doesn’t make you fat. If you’ve ever been to Italy, you may have marveled at how Italians maintain their slim figures when they consume carb-laden dishes on a daily basis. Here’s the deal: They use simple, wholesome and fresh ingredients, and they keep things small. Try one of these 3 Healthy Pasta Recipes For Weight Loss I hope you like all the recipes ♡ 1 Broccoli and chiken pasta recipe 290 calories (1 serving) Ingredients 1 oz whole wheat rotini pasta 3 cherry tomatoes, sliced in half 1 tsb olive oil 1/4 cup red onion, diced 1/2 cups broccoli, sliced into small pieces 1/4 cup yellow pepper, diced 1/2 cup shredded chicken breast (boiled) 1/8 tsp dried oregano 1 tsp dried parsley 1 tbsp water ground black pepper and salt Preparation First, cook your pasta by following the directions on the back of the box. Heat olive oil on a large nonstick skillet over over low heat. Add onion, cook and stir until onion is tender, add yellow pepper, broccoli, 1 tbsp of water, salt, black pepper, dried origano garlic powder, cover and simmer until vegetables are tender 2 to 4 minutes. uncover and add parsley, shredded chicken breast, cooked pasta, cherry tomatoes. cook and stir for 1 minutes and serve. 2 Turkey spinach pasta 280 calories (1 serving) Ingredients 1 oz whole wheat penne pasta 3 oz lean ground turkey 1 tsp olive oil 1/8 tsp garlic powder 1 tsp tomato paste 3 cherry tomatoes 1 cup spinach 1 tbsp dried origano 1 tbsp water ground black pepper and salt Preparation Cook the pasta according to package directions. Meanwhile heat olive oil on a large nonstick skillet over over low heat. Add ground turkey, stirring and breaking up with a spoon, until no longer pink, about 2 to 4 minutes, add spinach and cover until tender 2 to 3 minutes. Once spinach is wilted, add tomato paste, tbsp water, salt, black pepper, garlic powder, dried origano, cook and stir for 1 minute, add cherry tomatoes, cooked penne pasta, cover and cook for 1 minute more and serve. 3 tuna spaghetti recipe 310 calories (1 serving) Ingredients 1.5 oz whole wheat spaghetti 1 teaspoon olive oil 1/4 onion, chopped 1 clove garlic, crushed 1/4 cup crushed tomatoes 1/8 teaspoon chili powder 1 teaspoon chopped fresh parsley 3 oz can tuna, drained 1 tbsp water ground black pepper and salt Preparation Cook the spaghetti according to package directions. In a large saute pan, heat oil over low heat. Add onion and garlic, cook and stir until onion is tende, Stir in tomatoes and cover for 2 minutes, uncover and add salt pepper, chili powder, tbsp water, parsley, tuna. cook and stir for 1 minute, add cooked spaghetti and cook and stir for 1 minute and serve. Enjoy! Music: Latin Seduction licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Tools and ingredients: black ceramic knife :http://amzn.to/2E50QoX Chickpeas: http://amzn.to/2Ak7yVR Tuna : http://amzn.to/2zj6HXm Dijon Mustard : http://amzn.to/2y2Usuo Olive Oil: http://amzn.to/2AkjFCi If you’ve resolved to eat healthier, a salad is probably your go-to nutritious meal. But it doesn’t take long to grow tired of the same old bowl of greens. Luckily there are plenty of creative mixes you can use to break from your SadDeskLunch routine: Below you’ll find 5 healthy salad recipes that you’ll actually want to eat. And thanks to satisfying fiber and protein, these recipes will help keep you full until quitting time. Here Are 5 Healthy Salad Recipes For Weight Loss 1 Chicken Salad Recipe With Lettuce And Tomato 420 calories (1 serving) Ingredients: 1 cup Romaine Lettuce, shopped 3 ounces chicken breasts 1 oz Crumbled feta 5 cherry tomatoes 1 tbsp olive oil 1/2 tsp. lime zest 1 tbsp. lime juice 1/8 salt 1/8 tbsp ground black pepper 1 bay leaf 1 slice of lime 1/4 avocado ¼ red onion Instructions: in a large pot full of water add chicken breast, bay leaf a slice of lime and salt. Bring the water to a boil and then reduce it to a simmer and cover the pot. Cook the chicken for 30 minutes, or until the inside isn't pink. Place chopped lettuce, red onion, tomatoes, Shreded Chicken, avocado, and crumbled feta cheese in a large bowl. In a small bowl, combine olive oil, lime zest, lime juice. Season with salt and pepper and toss the salad with the dressing and serve immediately. 2 Avocado shrimp salad recipe 410 calories (1 serving) Ingredients: 1 cup romaine lettuce, chopped 6 oz shrimp, uncooked or 3.6 oz boiled and peeled 2 cups of water 1/2 avocado 1/4 cup peas 1/4 red onion 1 tbsp olive oil 1 tbsp lime juice 1 clove garlic, minced 1 tsp. chopped fresh cilantro 1/2 tsp. Dijon mustard 1/8 tbsp salt 1/8 tbsp ground black pepper Instructions: Add water and a slice of lime to a large stockpot set over medium heat. Bring to a boil and allow to boil for 5 minutes. Stir in the raw shrimp, cover and remove from heat. Allow to rest for about 4 minutes, until all the shrimp are cooked through. Pour the shrimp and liquid into a colander to strain, peel and set a side. In a large bowl, add chopped romaine, avocado, tomatoes, red onion, peas shrimp and cilantro. In a small bowl, whisk together olive oil, lime juice, garlic, Dijon, salt, and pepper. Pour dressing over salad and toss. 3 Tomato Cucumber And Corn Salad 340 calories (1 serving) Ingredients: 1/4 cup. Corn 4 cherry tomatoes 1 oz small mozzarella cubes 1/2 tsp cilandro 1/2 cucumber 1 tbsp. white vinegar 1 tbsp olive oil 1/8 tbsp. garlic powder 1/8 tbsp salt 1/8 tbsp ground black pepper Instructions: In a large bowl, combine all ingredients. Stir until ingredients are completely mixed and coated in dressing. and serve. 4 Tomato Cucumber Feta Salad 250 calories (1 serving) Ingredients: 4 grape or cherry tomatoes, halved 1/4 cucumber, thinly sliced into half moons 1/4 red onion, thinly sliced 1/4 cup black olives 1 tbsp crumbled feta 1 tbsp lemon Juice 1 tsp. dried oregano 1/8 tbsp salt 1/8 tbsp ground black pepper 1 tbsp olive oil Instructions: In a large bowl, stir together tomatoes, cucumber, olives, and red onion. and feta. In a small bowl, Combine, olive oil, lemon juice, and oregano and season with salt and pepper. whisking to combine. Drizzle dressing over salad. 5 Red bean and chickpea salad 450 calories (1 serving) Ingredients: 1/4 cup red Beans 1/4 cup Chickpeas 1/4 Red Onion /chopped 5 Cherry Tomatoes /halved 1 tsp Fresh Parsley /chopped 1 tbsp Olive Oil 1 tsp Vinegar 1/8 tbsp Salt 1/8 tbsp black Pepper 2 tbsp Crumbled feta Cheese Instructions: In a large bowl combine red onion, cherry tomatoes, the chickpeas, red beans , fresh parsley and feta. In a small bowl mixolive oil, vinegar, salt, and pepper. Drizzle dressing over salad. Enjoy! Music: Magic Hour licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss ⇨ Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness ⇨ Tools and ingredients: Rainbow Plastic Cups: http://amzn.to/2E64E8k Nonstick Frying Pan: http://amzn.to/2wshXeG Cooking Plate: http://amzn.to/2f8mVel Olive Oil: http://amzn.to/2AkjFCi Losing weight—and keeping the pounds off—isn't a quick or easy process, but a few simple diet tricks can be a big help along the way. Our favorites? Eating lots of protein, fiber, and healthy carbs, which boost your metabolism and keep you feeling full all day long. If you're not sure how to work these calorie-burning ingredients into your daily menu, start with these recipes, and, best of all, they can be made in 30 minutes or less! 1 chickpeas with spinach 270 calories (1 serving) Ingredients 1/2 cup BOILED shredded chicken 1 thinly sliced garlic clove 1 tbsp white vinegar 3 tbsp canned chickpeas 2 cups spinach 1 tsp olive oil Salt and pepper to taste Preparation Heat olive oil in a nonstick pan. Add garlic and the chopped spinach and cook and cover till the leaves wilt. Uncover and add chickpeas, chiken, vinegar, Salt and pepper and cover for a couple minutes, and serve warm. 2 Nicoise salad 380 calories (1 serving) Ingredients 1 eggs, hard boiled 1/2 cucumber, sliced 5 cherry tomatoes 1/3 cup spring onion, sliced 1 cup lettuce 1/2 can tuna chunks in spring water 1/4 cup red beans 1/2 tsp. dijon mustard 1 clove garlic, crushed 1 tbsp. fresh parsley 1 tbps lemon juice 1 tbsp. olive oil black pepper Preparation Boil eggs, approx 7 or 8 mins depending how you like them. Peel and set aside. Place lettuce on a bowl and, cucumber, beans, tuna, tomato and spring onion. In a small bowl whisk dijon mustard, garlic, black pepper, lemon juice and olive oil until smooth, then drizzle over salad, mix everything and serve immediately. 3 Broad beans with anchovies 150 calories (1 serving) Ingredients 1/2 cup canned or boiled broad beans 1 tsp olive oil 4 cherry tomatoes, halved 1 cup spinach chopped 1 garlic cloves, sliced 2 anchovy fillets, chopped 1 tsp parsley black pepper Preparation Heat the oil and garlic in a non-stick frying pan, add the chopped spinach and cook, cover till the leaves wilt. Uncover and add tomatoes and cover again for a couple minutes. Now add the beans and sauté for 1-2 minutes until heated through. Stir in the anchovies so they break up, season to taste with ground black pepper, then stir in parsley and serve. 4 Mixed Vegetables and Lentils recipe 350 calories (1 serving) Ingredients 1 cup water 1/4 cup lentils 1 tbsp lemon juice 3 oz tuna steak 1 tsp olive oil 1/4 cup carrots 1/4 cup suchini 1/4 cup red onion 1/4 tsp ground coriander 1/4 tsp ground pepper 1/4 tsp garlic powder 1/4 tsp ground cumin 1 tbsp water Pinch of salt Fresh parsley for garnish Preparation In a pot add water and bring to a boil. Reduce heat to maintain a simmer, add lentils and cover and cook until tender, 25 to 30 minutes. Drain, and set a side. Meanwhile, to prepare vegetables: Heat oil in a large skillet over medium heat. Add red onion, carrots, suchini and 1 tbsp water, stir and cover until vegetables are tender. Uncover and add salt pepper, garlic powder, coriander, cumin and stir. Push the vegetables to the side of thre pan to add tuna. Cook tuna until done and stir everything and cover for a couple minutes. Serve the vegetables over the lentils. Garnish with parsley, if desired. enjoy! i hope you like all the recipes ♡ Music: Steamy Looks licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Tools and ingredients: Tools and ingredients: Nonstick Frying Pan: http://amzn.to/2wshXeG Cooking Plate: http://amzn.to/2f8mVel Measuring Cup: http://amzn.to/2fkEqF6 Olive Oil: http://amzn.to/2AkjFCi Artichokes Hearts: http://amzn.to/2BFY7Qk Breakfast is the prime time to get your day off to a healthy and delicious start, so let's start the day with these healthy egg recipes for breakfast to lose weight. When you’re trying to eat healthy, eggs are an awesome go-to for breakfast, lunch, dinner, or even as just a snack. The key is to use the eggs in a variety of different ways by adding spices or seasonings and pairing them with loads of wholesome vegetables and grains. Try these healthy 4 egg recipes for breakfast to turn that average breakfast into some not-so-basic egg dishes that you can eat any time of the day. Avocado with eggs 390 calories (1 serving) Ingredients 1 tbsp olive oil 2 eggs, lightly beaten 2 Tbsp. low fat milk 1/8 cup shredded Cheddar cheese 1 Tbsp. sliced green onion 1/8 cup chopped red bell pepper 1/2 ripe, Avocado, seeded peeled and cubed Black pepper and salt Preparation Heat oil in a large skillet over medium heat. Add green onion, and chopped red bell pepper and cook. Mix eggs, salt, Black pepper and milk and pour egg the mixture into skillet. Cook eggs until top is almost set. Top with avocado and shredded Cheddar cheese, fold over and serve immediately. Egg-White With Feta, Spinach, And Mushrooms 200 calories (1 serving) Ingredients 1 tbsp olive oil 2 egg whites 1 egg 1/2 cup chopped fresh spinach 1/2 cup chopped button mushrooms 1 oz feta cheese 1 tsp fresh cilantro Preparation Whisk together the egg and egg whites. In a skillet add the olive oil, and cook spinach over medium heat until spinach is wilted add mushrooms and cook. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. and Serve. Tomato, Artichoke, And Feta with Eggs 190 calories (1 serving) Ingredients 1 egg 1 egg white 1 tbsp olive oil 1/4 cup chopped tomato 1/2 cup canned artichoke hearts, or boiled 3 Tbsp feta cheese Preparation Whisk together egg and egg white. In a skillet add olive oil, cook tomato, artichoke, for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast. Turkey Sausage With Eggs 360 calories (1 serving) Ingredients 3 oz low fat low sodium turkey sausage 1/4 1/2 cup onion, diced 40g 1/2 cup baby spinach 1/4 1/2 cup tomatoes, diced 50g 1/8 1/4 1/2 cup reduced-fat cheddar cheese 2 whole eggs Preparation In a skillet add olive oil add sausage and cook until browned and remove the oil with a kitchen paper and add a little oil and cook onion, spinach, tomatoes for 2 minutes. Add sausage and cook, Mix eggs, salt, Black pepper and pour egg the mixture into skillet. Cook until eggs are firm. and Serve. Music: Irish Hearts In Montego Bay Music licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/protein-powder-for-weight-loss-how-to.html Here Are The Best Protein Powders On The Market For women Jamie Eason Signature Series Whey Protein Isolate http://amzn.to/2oA4lfd FitMiss Delight http://amzn.to/2oCVmM6 For Men Optimum Nutrition Gold Standard 100% Whey Delicious Strawberry http://amzn.to/27vzlhp Optimum Nutrition 100% Whey Gold Standard Extreme Milk Chocolate http://amzn.to/1OxLxlR Optimum Nutrition 100% Whey Gold Standard Naturally Flavored Whey, Vanilla http://amzn.to/1OxLwys Protein shakes diets work as replacement meals and should always be consumed by following a particular order. These diets should also be complemented with regular work out sessions. The shakes like most other diet plans cannot alone help you attain your weight loss goals. And while men and women can use any protein powder, some are intended to be used by one or the other. How Protein Powder can be helpful in your Fat Burning Mission: Protein Powder can prove to be very helpful in your quest to burn fat, as it contains essential amino acids, required by the body cells. It essentially builds up your body and helps you in the process of weight loss. The first benefit of protein powder as a meal replacement is will help you meet your daily protein requirements, second, it further helps you to avoid junk foods, chips and crackers Third, it aids in limiting your carvings. You would find this method is very healthy and can help you in the weight loss process. Here are some of the main benefits of incorporating protein shakes in your weight loss plan: • They will make you feel fuller for a longer period of time. • Using theme promotes thermogenesis. This means that the proteins would tell the body to burn off the excess carbs and fats. • The high level of protein found in these shakes support muscle building. Muscles burn off excess calories faster instead of fat layers. • They also provide you extra energy, which is needed if you work out regularly. • The large variety of protein shake powders can be incorporated in many different recipes to make your meals healthier. • These are low fat shakes and they help your body repair damaged tissue like skin, muscle, hair, organs and bones. • They also help women produce higher levels of estrogen. How Much Protein Do You Need? If you want to lose weight, eating extra protein can make your diet easier and more effective. When a person is not dieting but still engaging in regular workouts, one's daily protein requirements should fall around 0.5 to 0.8 grams protein per pound body weight (a 150lb person would want to consume 75g protein per day.) If you are dieting, it is generally recommended to increase daily protein intake to 1g protein per pound body weight. When looking for a good protein powder, try to get something derived from protein isolates rather than concentrates. Although there is not a huge difference between the two, those containing isolates tends to have a lower content of carbs and fats, and are absorbed slightly quicker into the body. "Music: Energy - Bensound.com"
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: Colorful Measuring Cups: http://amzn.to/2EL2pLn or http://s.click.aliexpress.com/e/ByJ2Jei Olive Oil: http://amzn.to/2AkjFCi Measuring Cup: http://amzn.to/2fkEqF6 or http://s.click.aliexpress.com/e/ubaqnqv Glass Bowl: http://amzn.to/2Bz8bxJ or http://s.click.aliexpress.com/e/fAqByFM Saucepan with Glass Lid: http://amzn.to/2DzzKnZ or http://s.click.aliexpress.com/e/maQFeEQ When you think of salads, your mind probably conjures up an image of wilted iceberg lettuce, a couple sad tomatoes, and some sort of watery dressing. But when done right, salads can be loaded with delicious and healthy ingredients that are proven to burn calories and rev up your metabolism to help you reach your weight loss goals. Here, I present 4 quick, easy, and filling salad recipes for weight loss that are full of flavorful foods that, when combined with your workout routine, will help you become the lean, mean, fat-burning machine you’ve always wanted to be. Here are 4 salad Recipes for weight loss vegetarian, healthy salad recipes I hope you like all these healthy salad recipes ♡ 1 Tomato, olive ans mozzarella salad 270 calories (1 serving) Ingredients 2 medium Chopped Tomatoes 1/4 medium Red Onion sliced 1 Tsp Olive Oil 1 Garlic Cloves 1- Tsp white Vinegar 2 oz Shredded Mozzarella 2 Tbsp Black Olives 1/4 cup Fresh Basil or parsley or cilandro Salt and pepper 1/4 tsp mustard Preparation arge bowl, then Add tomatoes, red onion, shredded mozzarella, parsley, black olives In a small bowl, whisk oil, garlic, mustard, vinegar, and salt and black pepper. Drizzle over the salad and serve. 2 Avocado chickpea salad 270 calories calories (1 serving) Ingredients 1/4 cup canned chickpeas, rinsed and drained 1/2 cup avocados, pitted, and chopped 1 tbsp chopped cilantro 1 tbsp green onion 1 oz feta cheese 1 tsp lemon juice Salt and black pepper, to taste 9 cherry tomatoes Preparation In a large bowl, combine cherry tomatoes, chickpeas, avocado, cilantro, green onion, feta cheese, and lime juice. Stir until mixed well. Season with salt and pepper. Serve. 3 Avocado and black bean salad 260 calories (1 serving) Ingredients 1/2 cup avocados cubed 5 cherry tomatoes tomato laved 1/4 red onion sliced 1/4 cup canned black beans drained and rinsed 1/8 cup chopped fresh cilantro 1 tsp olive oil 1 tsp lemon juice 1 garlic clove minced Salt and black pepper to taste 1/4 cup yellow bell pepper chopped 1/4 tsp dijon mustard Preparation In a large or medium bowl, combine avocados, tomatoes, onion, black beans, cilantro, yellow bell pepper. In a small bowl, whisk oil, garlic, mustard, lemon juice, and salt and black pepper. Drizzle over the salad and serve. 4 Green bean salad 220 calories (1 serving) Ingredients 3 oz green beans, cut into 2 inch pieces 1 oz feta cheese 7 cherry tomatoes, sliced in half 1 tablespoons chopped red onion 1/4 cup slivered almonds sliced blanched 1 tsp olive oil 1 tsp white vinegar 1 large garlic clove , minced Freshly ground black pepper 1/4 cup canned black beans 1/4 tsp dijon mustard salt and black pepper Preparation meanwhile bring a medium saucepan of salted water to boil over medium-high heat, then cook green beans until crisp-tender, 5 to 7 minutes. Drain well, and place the beans in a large bowl. Add cherry tomatoes, red onion, black beans, feta cheese, slivered almonds sliced. In a small bowl, whisk oil, garlic, mustard, white venegar, and salt and black pepper. Drizzle over the salad and serve. I hope you like them ♡ Music: Cape Verdean Sun 2 licensed from epidemicsound.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness What is Metabolism? Metabolism is the biochemical process by which the food you eat is broken down into energy that your body needs to function. This is just what metabolism is. There are a lot of things that can affect the metabolism of your body, ranging from your body composition to the food you eat. At a younger age, your muscle mass stores up energy, thereby preventing the addition of unnecessary weight. Nevertheless, as you get older, that muscle mass is loss and this gives way to more body fat. But don’t sweat it, here are 7 tips on how to boost metabolism. 1. Eat well – In order to lose weight, you’ll need to cut calories to lose weight. However, cutting too low might not be too good for your metabolism. When you eat less than what you actually need for the biological functioning of your body (around 1,200 calories for some women), it affects your body’s metabolism rate. And when such happens, your body begins to break down calorie-burning tissue for energy. You’ll need to eat well enough that you’re not hungry. 2. Always eat your breakfast – The importance of eating your breakfast every morning cannot be overemphasized. Breakfast is one of the most important aspect of a good metabolism diet, and should never be skipped if your weight of utmost concern to you. Maybe you don’t know this, but women who skip their breakfast are 4 ½ times likely to be overweight. No matter how busy your schedule is, try to eat something in the morning. If nothing else, try to grab a yogurt on your way out. 3. Drink tea or coffee – One Japanese study has it that a cup of tea can increase your metabolism rate by 12%. More still, many researchers have come to agree that the antioxidant catechins in tea or coffee can be an effective metabolism booster. 4. Use fiber to fight fat – Studies have shown that some fiber can help with your fat burn by as much as 30%. Same studies revealed that women who eat high fiber-content foods, don’t gain unnecessary weight over time. You should aim at eating at least 25g of fiber in a day. This can be easily gotten from eating about three servings of each vegetables and fruits. 5. Don’t forget protein – The human body needs protein in order to maintain lean muscle. Studies have shown that protein can rev post meal calorie burn by as much as 35%, so include protein in your everyday diet. 6. Drink enough water – According to some German researchers, drinking at least 6 cups of water everyday can increasing your resting metabolism by about 50 calories every day. This is just enough to shed 5 pounds of fat in a year. 7. Eat foods rich in iron – Iron-rich foods are essential for fast metabolism diet because they carry the oxygen that your body needs to burn off excess fat. Good sources of iron include beans, lean meats, fortified cereals, shellfish, and spinach. Music: Sunday Breakfast - Deep-Blue-Music licensed from audiojungle https://goo.gl/K3skc7
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Get your Complete Probiotics and start adding it to your daily regimen http://amzn.to/2cSOXJz Probiotics weight loss is not something new in the weight loss market and you may have heard of benefits of probiotics if you’re trying to lose weight. But, what are probiotics? Probiotics, according to researches are suppose to help one lose weight in as little times as possible. However, have you bothered to ask why they are so popular or why people choose them over other weight loss products? Explained in this video are probiotic benefits for weight loss and why there are a preferred choice for losing weight faster. Probiotics helps in fueling the tiny micro-organisms in your stomach that helps with digestion. You can have a lot of cramping and other issues, plus your body might become sluggish without these micro-organisms. However, new studies has it that there’s a strain of probiotics that’s quite effective in burning off the extra body fat. According to a certain study in Japan, 210 people who are overweight were divided into two groups and used in a probiotic study for weight loss. One group were made to drink only regular milk while the other group were given probiotic supplement. After a period of three months, the group who drank the probiotic supplement had dropped almost 9% in the amount of fat in their body. How does this really work? It’s generally believed that probiotics does amazing job of cleaning up the digestive tract and making it function better, thereby making your body to burn off fat quickly and effortlessly. Whether you’re looking for probiotics for women or men, this is surely a great news. Some health benefits of probiotics: Helps in improving mental health Helps with food digestion Enhances the immune system Helps in improving the nutritional value of foods Helps in preventing and reducing acne Helps in lowering cholesterol and much more! Even if probiotics don’t burn off the amount of body fat that you want, they’re still good for the body. They are made available in varieties of healthy foods that can help you stay healthy and keep fit for a long period. If you don’t want to take the probiotic supplements, there are some foods you can eat on a regular basis that will aid in keeping your digestive tract filled with these beneficial bacteria. Such foods are yogurt or cottage cheese with live cultures, fermented dairy products like kefir, or fermented vegetables. Don’t forget that the key to getting the effects of these foods is being consistent in eating them. More still, ensure you take high-quality probiotic supplements like Complete Probiotics and start adding it to your daily regimen if you can’t get probiotics from food. At least this way, you know that you’ll be getting all the essential bacterial strains that you need to stay in great health. Music: Strawberry Blues - Deep-Blue-Music licensed from audiojungle https://goo.gl/K3skc7
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Tools and ingredients: Cooking Plate: http://amzn.to/2f8mVel Measuring Cup: http://amzn.to/2fkEqF6 Olive Oil: http://amzn.to/2AkjFCi pot: http://amzn.to/2CicluE Lose weight and warm up this winter with these healthy soup recipes for weight loss, the season's ultimate hunger-killing meal. These 4 easy soup recipes are all packed with fiber, protein, and other ingredients to keep your belly full—and metabolism revved—all winter long. Here are 4 healthy soup recipes for weight loss, no fat, just nutrition and great taste! 1 Vegetable soup recipe 240 calories (1 serving) This soup is completely loaded with fresh veggies and flavor. It’s naturally low in fat and calories it’s the perfect lunch, snack or starter! Ingredients 1 tsp olive oil 1/4 cups chopped onion 1/4 cups chopped carrots 1 tbsp chopped celery 1/2 cloves garlic , minced 1 cup low-sodium chicken broth or vegetable broth 2 oz cans diced tomatoes 1/4 cups peeled diced potatoes 1/2 tsp chopped fresh parsley 1 bay leaves 1/4 tsp dried thyme Salt and ground black pepper 1/4 cups chopped frozen or fresh green beans 1/4 cups frozen or fresh corn 1/8 cup frozen or fresh peas Preparation Heat olive oil in a large pot over medium heat. Add onions, garlic, carrots, celery, green beans and saute 4 minutes. Then add in broth tomatoes, bay leave, potatoes, thyme and season with salt and pepper to taste, cover and bring to a boil, until potatoes are tender. Then add corn cover and reduce heat to medium-low, about 5 minutes. Serve warm garnished with parsley. 2 Cabbage soup recipe 180 calories (1 serving) An easy and healthy vegetarian cabbage soup for soup detox diet. Ingredients 1 tsp olive oil 1/4 cups chopped onions 1/8 cup chopped carrot 1 tbsp chopped celery 1/2 cups low-sodium vegetable broth or chicken broth 1/2 cups water 1/8 cup chopped green bell pepper 1 large cloves garlic, minced 1 cups sliced cabbage 1/2 tsp tomato paste 1/8 teaspoon ground cumin 1/8 tsb ground coriander 1 oz cans low-sodium red beans 1/8 teaspoon salt 1/2 tsp chopped fresh cilantro 1 tsp lime juice Preparation Heat oil in a soup pot over medium heat. Add onions, garlic, carrot, celery, green bell pepper and cook, until softened, 10 minutes. Add cabbage, tomato paste and cook, stirring occasionally, until slightly softened. Add broth, water, Cover and bring to a boil over high heat. Add cumin, coriander, salt, beans. Reduce heat and simmer, partially covered, until the vegetables are tender, about 4 minutes, stir in cilantro and lime juice and serve. 3 sweet potato and chicken soup recipe 340 calories (1 serving) This hearty, healthy and comforting Sweet Potato Chicken Soup is made in less than 30 minutes. It’s low-carb, it’s healthy, and it’s budget friendly. Ingredients 1 tsp olive oil 1/8 cup chopped onion 1 clove garlic, minced 1/8 teaspoons ground cumin 1/8 teaspoon ground cinnamon 1/8 teaspoon cayenne pepper 1 cups low-sodium chicken broth 1/4 pounds chicken breasts 1/4 cups diced sweet potato 1/8 cups diced red bell pepper 1/8 cups green beans 1 oz chickpeas, rinsed 1/8 teaspoons salt 1/8 teaspoon ground pepper Preparation Heat oil in a large pot over medium heat. Add onion and garlic and chicken cook 2 to 3 minutes. Add bell pepper and green beans celery, broth, simmer and cook until the vegetables are tender, 10 to 15 minutes. Add cumin, cinnamon and cayenne salt sweet potato cover and cook 5 minutes, add chickpeas and 3 minutes more. Remove from heat and serve. 4 Hummus Soup 460 calories (1 serving) Ingredients 1 Tbsp olive oil 1/8 tsp cumin seed 1/4 onion, thinly sliced 1 cloves garlic, sliced 4 oz can chickpeas, drained and rinsed 1 tbsp tahini 1 cup low-sodium vegetable broth 1 Tbsp fresh lemon juice Salt and pepper, to taste Preparation 1. Saute the cumin seed in the olive oil in a stockpot , about 1 minute. Add the onion and garlic and cook 5 minutes more. Add the chickpeas, tahini, and vegetable broth, and stir well. 2. Bring the mixture to a gentle simmer. Simmer, stirring occasionally, for 7 minutes. 3. Remove soup from heat and stir in the lemon juice. Season with salt and pepper to taste. Serve warm. Music: Time Of Reflection licensed from audioblocks.com
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/foods-high-in-protein-list-of-high.html When it comes to losing weight and being healthier, increasing your metabolism plays a major role. A faster metabolism helps you with digestion, and helps burn off fat, even while you’re sleeping. Here are foods that have been shown to help give your metabolism a boost and help you get on your way to a fitter you. Ginger has long been used as a digestive aid, soothing the stomach and reducing inflammation in the digestive tracts. This can contribute to a flatter, healthier-looking tummy. The heat it creates when it is eaten also boosts the metabolic rate by raising the internal temperature of the body and forcing it to burn more. Chop into a stir fry or drink as a tea to get the most out of your root. Green Tea One ingredient, caffeine, is a stimulant that raises your heart rate and compels your system to burn calories faster. Plus, green tea has catechins, substances that some experts believe help burn belly fat. Aim for three 8-ounce cups a day. Coffee Again, the caffeine kicks your metabolism into high gear. Caffeine also jump-starts lipolysis, the breakdown of fat. One to two cups a day is ideal. Spices From cayenne to garlic to cinnamon, spices are one of the best ways you can keep your metabolic rates high. Especially speedy are the more pungent spices such as black pepper, mustard seeds, powdered onion and ginger. A Canadian study found that using spices enabled people to burn up to 1,000 more calories daily than those not incorporating spices into their diet. Asparagus like beetroot is particularly high in vitamin B, which naturally aids a healthy metabolism. It is also high in fibre and other antioxidants, which help to maintain your insulin levels and keep you feeling fuller for longer. Berries Great overall health is essential to maintaining a high metabolic rate, which is why we thoroughly recommend getting your fill of berries. Not only are they full of beauty-boosting antioxidants, but they’re packed with fibre too essential for staving off hunger pangs and regulating insulin production. Olive Oil healthy monounsaturated fats like olive oil can actually aid the body in burning calories. But to get a benefit, you have to replace other types of fat – like cream or butter – with olive oil, and consume it only in limited quantities. COCONUT WATER This super-hydrator keeps you from getting dehydrated, which disrupts your metabolism. Water. When your body is dehydrated, it cannot burn calories as efficiently. Sure, you may see a temporary drop in weight but to keep your metabolism working efficiently over the long haul, it needs to be fully hydrated to be functional. Drink at least eight 8 oz. glasses a day to keep your system in check. While consuming foods that boost metabolism will help you in the present, to achieve long-term benefits with regard to weight loss, be sure to complement these foods with a healthy lifestyle and a good exercise routine. This will give you lasting benefits. "Music: Retro Soul - Bensound.com"
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness Can You Naturally Lose 10 Pounds in 2 Weeks? Of course, it’s possible to lose 10 pounds in 2 weeks. There are 2 main areas to focus on if you want to lose weight and those 2 areas are ‘exercise’ and ‘food intake’. Other factors that can affect the human weight are sleep, hormone levels and metabolic rate. If you’ve decided you want to lose 10 pounds in 2 weeks , here are some simple steps to follow: 1.Understand the number basics first There are 3,500 calories in one pound of fat and 10 pounds of fat equals 35,000 calories. This means that for you to actually lose 10 pounds, you’ll need to expel at least 35,000 calories from your body in 2 weeks, which mean you’ll need to be in calories deficit of 17,500 for each week. Let’s break it down: 3,500 calories make up 1 pound of fat, so 5 pounds translates to 17,500 calories. And when you divide the 17,500 calories for each week by the number of days in the week, which is 7 days, it gives you 2,500 calories. So, you need to expel at least 2,500 calories on a daily basis if you want to achieve your goal of losing 10 pounds in 2 weeks. Now, cutting off your calories intake by 2,500 calories on a daily basis would practically mean starving yourself and it’s not advisable. The most feasible thing to do is to increase your calorie expenditure by 2,500, which you can do by eating less calories than you burn. 2.Eat healthy foods: It’s important to always eat foods that have high nutrient content, like vegetables, whole grains and lean proteins. These type of foods have high content of protein and fiber, which leaves you full for longer periods and can help minimize your calorie consumption all through the day. What your body needs this period are B vitamins, antioxidants and minerals and only real food can supply the best of these components to your body. No sugary drinks and processed foods, they won’t do your weight any good. And stay hydrated as well, and drink enough water so that your urine is clear to pale yellow. 3.Exercise: Concentrate on cardiovascular exercises like biking, running, swimming in addition to some resistance training 2–3 times per week. A good resistance training will maintain the level of your muscle mass as you cut back on food intake, as well as increase the rate of your calorie burn, also cardiovascular exercise, will give an increase in fat and calorie burn. 1–2 hours of exercise every day should be a good starting point. music: Acoustic Loop 9 Music/audioblocks.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: black ceramic knife :http://amzn.to/2E50QoX or http://s.click.aliexpress.com/e/ZfqjIyB Nonstick Frying Pan: http://amzn.to/2wshXeG or http://s.click.aliexpress.com/e/7U7m2zv Olive Oil: http://amzn.to/2AkjFCi Quinoa: http://amzn.to/2yx7bKg Measuring Cup: http://amzn.to/2fkEqF6 or http://s.click.aliexpress.com/e/ubaqnqv Colorful Measuring Cups: http://amzn.to/2EL2pLn or http://s.click.aliexpress.com/e/ByJ2Jei Glass Bowl: http://amzn.to/2Bz8bxJ or http://s.click.aliexpress.com/e/fAqByFM Saucepan with Glass Lid: http://amzn.to/2DzzKnZ or http://s.click.aliexpress.com/e/maQFeEQ Hard-boiled eggs are easy to work into your calorie budget, but that isn’t all they can do to help you lose weight. Eggs support weight loss by keeping hunger at bay and preventing big spikes in blood sugar. The protein in eggs preserves muscle mass so you can burn fat, and other nutrients in eggs support the metabolism of carbs and fat. Hard-boiled eggs also contribute essential nutrients, including vitamin B-12, vitamin D, selenium and protein. Recipes using hard-boiled eggs are an excellent way to add a little protein to your day. Try these tasty 3 boiled egg recipes for weight loss I hope you like all the recipes ♡ 1 chickpeas, tomato and hard boiled eggs recipe 310 calories (1 serving) Ingredients INGREDIENTS 1/2 cup can chickpeas , drained and rinsed 1/2 tomatoes, chopped 2 large hard-boiled eggs, peeled 1/4 cup of chopped red onion 1tsp chopped fresh parsley 1 tsp extra-virgin olive oil 1 tsp of white vinegar 1/2 teaspoon Dijon mustard 1/8 tsp ground black pepper 1/8 teaspoon Italian seasoning (or 1/2 teaspoon dry thyme or a teaspoon of fresh chopped thyme) Preparation Peel your hard-boiled eggs and transfer to a cutting board, and slice into quarters. Combine your chopped eggs with chickpeas, tomatoes, and onions in a large bowl. Put the dressing ingredients into a small bowl and whisk together. Drizzle over the salad wih parsley added and serve. 2 nicoise salad recipe 220 calories (1 serving) Ingredients 2oz. green beans, trimmed and halved 1 large egg 1 tsp olive oil 1/2 tsp. Dijon mustard 1 tsp. white vinegar 1/8 tsp ground black pepper 1 cup romaine lettuce 2 oz canned tuna, drained 5 grape tomatoes, halved 1 tbsp black olives, sliced Preparation Peel your hard-boiled eggs and transfer to a cutting board, and slice into quarter lengthwise. meanwhile bring a medium saucepan of salted water to boil over medium-high heat, then cook green beans until crisp-tender, 5 to 7 minutes. On a plate add romaine lettuce, green beans, grape tomatoes, halved, tuna, boiled egg and top with black olives. In a small bowl, whisk oil, mustard, vinegar, and black pepper. Drizzle over the salad wih parsley and serve. 3 quinoa and hard boiled egg recipe 300 calories (1 serving) Ingredients 1/4 cup quinoa 1 cup water 1 hard boiled egg 1/3 cup broccoli florets 1/2 tbsp pumpkin seeds 3 grape tomatoes, halved 1 tsp. chopped fresh parsley 1 tsp extra-virgin olive oil 1 tsp white vinegar 1/8 tsp ground black pepper Preparation Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 5 to 10 minutes. Set aside to cool. Toast the pumpkin seeds in a small pan, until they start popping and set a side. Bring a medium pan with 1/4 cup of water to the boil, add the broccoli florets, cover and cook for 3 minutes. Peel your hard-boiled eggs and transfer to a cutting board, and slice into thick slices. Place quinoa on plate and top with broccoli, grape tomatoes, egg slices and pumpkin seeds. In a small bowl, whisk oil, vinegar, and black pepper. Drizzle over quinoa wih parsley and serve. I hope you like them ♡ Music: Spanish Delight 3 licensed from epidemicsound.com
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness These cookies are pretty amazing because they have absolutely no butter or margarine I love cookies and now, I have the perfect cookie recipe that will help you lose weight faster. And … it gets better because I’m about to tell you that no baking is required and all you need are 3 simple ingredients. Winning! to get started, grab a bowl and add the following ingredients INGREDIENTS: 2 bananas, mashed 1 or 2 1 cup quick oats 90gr ⅓ cup raisins, or walnut, or almond, or 1tsb peanut butter Preheat your oven to 350F. In a large bowl, add 2 bananas and mash it. Add quick oats to the mashed bananas. Then add one of the above 4 ingredients to the mixture. You can also add some cinnamon for that extra flavor. Scoop the cookie dough into your silicone mat or parchment paper. Bake for about 15 minutes until they're done. Music: Summer Uplifting & Upbeat Pop - DmytroIgnatov licensed from audiojungle https://goo.gl/K3skc7
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/how-to-break-weight-loss-plateau-tips.html After weeks of losing weight and getting fantastic results, you may find that suddenly you are not losing any weight at all, even though you are still eating right and exercising. Don’t panic, you have just hit a weight loss plateau. So Why Does a Weight Loss Plateau Occur? And how you get over it? The main reason why a weight loss plateau may occurs is your body begins to adapt. It happens when you keep doing the same set of exercises and eating the same types of food day in and day out. When you do this, your body got used to your exercise routine and diet so it makes adjustment to burn fats according to the amount of food you eat and the exercise you do. As a result, your weight loss method will failed to achieve a consistent result. How does one overcome a weight loss plateau? You need to change your exercise routine and your eating habits in order to defeat a weight loss plateau. Here are few things you can do. First, find out how many calories you need to maintain your current weight. To do this, use the following formula: (Your weight in pounds divided by 2.2) x 24 (for men) or 23 (for women) = the number of calories you need per day. For example, if you are a 150 pound woman, your formula would be (150 divided by 2.2) x 23 = 1568 calories/day. Next, set your calorie target every day to just under your necessary calories to maintain your current weight. Trying to lower your calories by too much will sabotage your efforts, because your body will go into starvation survival mode. If you are supposed to eat 1568 calories per day, you should set your goals at between 1200 - 1300 a day to lose weight effectively. Next Change the composition and/or timing of your foods. Dieters tend to get very regimented around the foods they eat. Consider lowering your carbohydrate intake and upping your protein and healthy fats. If you are used to eating three meals a day, shift to five or six mini meals. Don't change the overall amount you eat, just your patterns and your food choices, staying in the healthy guidelines that have worked for you so far. Modify your exercise routine. If you exercised a little or none increase or add exercise to your diet regiment. If you only did cardio add some weight training. It is important to vary or to shift your exercise so that it does not become routine. Your metabolism will react to the change by revitalizing and that will result in a positive outcome in your efforts to lose weight. Take a few days off from your workouts Sometimes our bodies just need a little bit of a break and providing this will allow your body to recharge and be ready to start the next round of weight loss. Take no more than a week off from working out. This may be just what is needed. The key for a successful weight loss program is to keep trying new workouts and ideas. Keep the body guessing! And if you have experienced a weight loss plateau, what did you do to break it? Share with us your experience in the comments bellow
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness Yes, you can enjoy a sandwich and still lose weight ... if you load up veggies, use the right bread, and master your protein portions Start slimming down today with these 3 sandwich recipes that are as tasty as they are healthy. Recipe 1: Enjoy this tasty 100% vegan sandwich made with lettuce leaves, avocado and tomato INGREDIENTS half tablespoons fat-free mayonnaise 2 slices whole-grain bread 1 leaf romaine 2 slices tomato 2 slices avocado 3 thin slices cucumber 1 slice reduced-fat, reduced-sodium Swiss cheese DIRECTIONS 1. Spread half tablespoons mayonnaise on each side of the bread slices. 2. Layer 1 leaf romaine with 2 slices tomato, 2 slice avocado, 3 slices cucumber, and 1 slice cheese; top with remaining bread slices. Cut sandwiches in half and enjoy!. Recipe 2: Goat Cheese and Tomato Sandwich INGREDIENTS 2 slices whole-grain bread 1 garlic clove, peeled 1/2 teaspoon vinegar 1/2 teaspoon extra virgin olive oil 3 Tomato slices 3 spinach leaves 1 oz Softened goat cheese salt and pepper DIRECTIONS: Rub bread slices with garlic clove. 1.Combine vinegar and oil and season to taste with salt and pepper. 2.Layer the 3 tomato slices on one piece of bread.Drizzle with vinegar and oil mixture. 3.Top with spinach leaves. and goat cheese and combine bread slices together for sandwich. enjoy! Recipe 3: Delicious Egg Salad for Sandwiches INGREDIENTS 2 slices whole-grain bread 2 hard-cooked eggs, peeled and coarsely chopped 2 tbsps. mayonnaise 1 tablespoons celery, chopped 1 teaspoons Dijon mustard Few dashes hot-pepper sauce 3 spinach leaves Salt and pepper DIRECTIONS: Place the chopped eggs in a bowl, and stir in the mayonnaise, mustard and celery and few dashes hot-pepper sauce Season with salt, pepper. Stir gently to combine. Serve with spinach leaves on bread
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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2015/09/lose-weight-walking-3-miles-day-walking.html chekout tips how to lose weight walking Walking is a great exercise for people just starting to get involved with losing some weight, and it's enjoyable for most people, easy on your joints, and one of the safest forms of exercise. and knowing how to do it effectively will help you reach your goal weight in no time. In order to lose weight walking you need to up the tempo and walk at a brisk pace for at least one hour a day which equal 3 mph, everyday. Walking at a brisk pace can burns 300 to 400 calories an hour depending on your weight. If all you do is walk for one hour a day, you will burn at least 3,500 calories in 10 days which meant 1 pound in 10 days. Of course, you cannot increase the amount of calories you eat and expect the same amount of weight loss. In order to lose weight walking, you need to maintain your current food intake at the very least. If you're a beginner, start by walking 3 days per week for at least 15-20 minutes.and Gradually increase the frequency and duration of your walks until you are walking 30-60 minutes per day, most days of the week. To help keep your walks enjoyable try alternate walking indoors with walking outdoors, watching television during your walks (using a treadmill), or listening to music or a book on tape with headphones. For most people it's not walking they dislike, but becoming bored during the walk. work walking into your regular routine and make it a priority.
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Want to lose weight? Start your day with these Healthy Breakfast Ideas! Remember that Regularly eating breakfast can help you lose weight, improve your mood, and even help ward off disease. 1.Easy Oatmeal Recipe (430 calories) INGREDIENTS Ingredients -1/2 cup rolled oats (dry) 50g -1 + 1/2 cups water 235 gr -1 teaspoon honey -1 Tablespoon unsweetened peanut butter - pinch cinnamon - 1 medium banana PREPARATION Combine oats and water in a saucepan. simmer for 10-15 minutes until cooked. mix the cooked oats with 1 teaspoon honey, and cinnamon. top the oats with 1 Tablespoon unsweetened peanut butter and banana slices. 2.Avocado Toast (350 calories) INGREDIENTS -1 slice of whole wheat bread - Half Avocado Slices -1 egg - salt and pepper PREPARATION top the toast with sliced avocado and fried egg Season with a little salt and fresh ground pepper. 3.The Banana Yogurt Smoothie (430 calories) INGREDIENTS -1 medium banana -2/3 cup coconut yogurt -pinch cinnamon -1Tsp peanut butter -1/4 cup water PREPARATION -Blend all ingredients together until smooth -Serve & enjoy! Music: Upbeat Energetic & Uplifting Pop - Top-Flow licensed from audiojungle https://goo.gl/K3skc7
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