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Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

If exercise feels like a chore, then you won’t want to do it—and you may wind up eating more as a result. In a 2014 Cornell University study, researchers led volunteers on a brisk walk, telling half the group that it was for exercise and the other half of the group that it was a scenic stroll. After the walk, the “exercise” group ate 35% more chocolate than the “scenic stroll” group.

The American Academy of Cardiology defines high blood pressure slightly differently. The AAC considers 130/80 mm Hg. or greater (either number) stage 1 hypertension. Stage 2 hypertension is considered 140/90 mm Hg. or greater.

There are more high-profile, plus-size celebrities walking the runway and posing for magazines, including film stars Melissa McCarthy, Octavia Spencer and Rebel Wilson, singers Adele and Queen Latifah, model Ashley Graham and “Saturday Night Live” cast member Aidy Bryant.

In a skillet coated with 1 teaspoon olive oil, cook 6 scallops over medium-high heat until done (about 3 minutes on each side); sprinkle with salt and pepper to taste. Toss 2 1/2 cups spinach, 1/2 cup halved cherry tomatoes, 2 slices crumbled cooked turkey bacon, and 2 tablespoons balsamic vinaigrette; top salad with scallops.

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“When you work multiple muscles at the same time, you’re getting your cardiovascular exercise in while you strength-train. You’re not only saving time, but you’re burning more calories while you’re doing it.”

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If you have diabetes, insulin resistance, or metabolic syndrome, you will likely feel better eating a more moderate carbohydrate, higher (healthy) fat and protein diet. Because you feel better you will be more likely to stick with it in the long run. If you feel better eating higher amounts of carbs and are still able to lose body fat (and control blood sugar), then by all means do so.

Adipose tissue (i.e. fat) takes no energy to sit on your body, that’s why once it’s there it will stay there until you exert enough energy to start using it as your energy source. muscle tissue is called “active tissue” because it requires energy to maintain itself. To just sit on your body, each pound of muscle on your body uses about 30-60 calories per day.

You can do cardio on non-training days whenever you have time, but it’s best to do it in the morning on an empty stomach. If that’s not possible, do it later after dinner. By doing cardio done in the morning before you eat or after you’ve lifted but before a big meal, you can more body fat and less carbs.

The only way to make exercise effective is to do it consistently. One 2011 study published in the journal Environmental Science & Technology found that sweating outdoors was associated with more engagement in the activity—not to mention an energy boost and better overall wellbeing.

Hi! I am so excited to try this out 🙂 Can I continue this diet for more than one week until I lose my goal (10 lbs)? Also, how should I eat after the diet in order to not gain the weight back? Thanks!

Because of the decreased blood flow to these areas on a woman’s body, one way to help boost the rate of fat loss is to be sure you’re performing activities that will get the blood moving. Running tends to do this quite well, so that’s a good option for lower body fat loss (running uphill will be even better since it’s of higher intensity).

“Even though a smart diet is key, exercise can help boost your body’s metabolism to shed fat. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want. Instead, try interval training. Here’s how: While performing your usual walking or jogging routine, intersperse faster paces periodically throughout your workout. In other words, you may be walking at your normal pace for 2 minutes and then begin a slow jog or fast walk for 1 minute. After the faster speed, return to your slower speed and continue this alternation for 20 minutes. Research shows this type of exercise can stimulate metabolism, melt fat and push your fitness status to the next level.” — Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS Owner and PT, Naples Personal Training, LLC

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