Weight Loss

CareerHealth & FitnessWeight Loss

Benefits of Rowing Machine Workouts for Health & Fitness

Benefits of Rowing Machine Workouts for Health & Fitness

Rowing machines, as practically all wellness machines, have created after some time, having their spot in the inescapable cycle of wellness patterns. As hardware improves and better approaches to practice are presented, long-standing types of wellness are brought again into (and out of) see.

Rowing machines are right now on a rise, attracting buyers and experts the same. The thought is straightforward: An individual or a gathering of members each mount their very own rowing machine, at that point sweat through a 30-to hour long exercise intended to mirror the advantages of genuine water-based rowing.

For what reason may somebody pick rowing over different types of wellness? The appropriate response is basic: Rowing is intense – and it works. Like cycling, it offers an approach to practice in a gathering or separately in a moderately ease, high-reward design, all while concentrating on numerous wellness segments. 

What is Rowing Machine 

rowing machine is actually what it seems like: a machine intended to copy the exercise performed when rowing a vessel in the water. Practically all machines accompany a type of screen to follow separation, speed, power, and calories consumed. Many are worked with a long casing that sits low to the ground, a braked flywheel mounted at the front of the casing, and a handle joined to the flywheel by a rope, chain, or tie. The handle is pulled back toward the client’s body during the rowing development, and a seat that slides from and toward the flywheel enables the client to draw in the lower body during the “drive” movement of rowing.

Rowing machines give obstruction through one of three instruments: magnets, water, or air. In all cases, the opposition is made at the flywheel, making it pretty much hard for the client to pull on the handles and expand the tie, rope, or chain. Attractive obstruction is set by the client and is calmer than different structures, however its opposition is consistent – which means once it’s set, it stays relentless – making it less like “genuine rowing” than air or water obstruction.

The obstruction from machines that utilization air or water is variable, because of the fan-like balances or oars every unit highlights. The harder the client pulls back on the handles, the more noteworthy the opposition produced as the fans or oars must neutralize the air or water to keep turning. 

Benefits of Rowing Machine for Health 

The wellbeing and wellness advantages of rowing machines are a lot of equivalent to those of water-based rowing, with a couple of extra advantages that shouldn’t be disregarded.

Improves Cardiovascular Wellness

At whatever point you perform supported exercise that expands your pulse and breath volume, you’re chipping away at your cardiovascular wellness. Rowing is extraordinary for the heart and lungs since it connects each significant muscle gathering of your body. That, thus, requires your heart to siphon more blood to your working muscle tissue to convey vitality and supplements to your phones while buffering ceaselessly squander side-effects, including carbon dioxide and lactic corrosive.

The human body is unimaginably productive, and doesn’t prefer to endeavor, so when it’s compelled to work more enthusiastically than it’s utilized to, it makes physiologic changes so future effort feels simpler. At the point when your heart siphons and you inhale more diligently during rowing, your body doesn’t care for it, and adjusts and changes with the goal that whenever you do a similar degree of work, it feels somewhat simpler. Much the same as that, you’ve improved your cardiovascular wellness.

Expands All out Body Strong Quality and Perseverance

Solid quality and strong perseverance are two distinct things. More or less, solid quality is how a lot of weight a specific muscle bunch is equipped for lifting in a solitary exertion – much like a solitary reiteration limit of a seat press. Solid perseverance, then again, is how a lot of weight a specific muscle gathering can lift more than once after some time. For example, how frequently you can seat press 100 pounds, or to what extent you can ride a bicycle up a precarious slope.

Rowing Machine Workouts for Health & Fitness

When rowing (likewise with swimming), you can really increment both your solid quality and strong perseverance (despite the fact that continuance is the essential recipient). This is on the grounds that you’re over and over pushing and pulling against opposition for the sum of your exercise, prodding physiologic adjustments that empower a muscle gathering to keep applying power without relating weariness. All things considered, by expanding opposition after some time, your muscles will develop and grow, additionally getting more grounded.

What truly makes rowing stand apart is that it works your whole body. During the drive stage you’re connecting with the significant muscle gatherings of your legs first, at that point your center, lastly your chest area and back. This rehashed effort improves strong continuance crosswise over muscle gatherings.

Low Effect

For whatever length of time that you keep up great structure, rowing is simple on the joints. Since your feet stay in contact with the foot cushions and your hands keep contact with the handles, there’s next to zero effect being put on the lower legs, knees, hips, elbows or shoulders, which are all inclined to damage. This likewise makes it a suitable type of activity for the individuals who are nursing damage, or who feel physically awkward during weight-bearing activities, for example, strolling, running, or certain other oxygen consuming exercises.

Can Be Performed Exclusively or as a Gathering

Much the same as water-based rowing, exercises performed on rowing machines should be possible exclusively or in a gathering setting. Truth be told, bunch rowing classes are springing up the nation over as a choice to assemble cycling classes. They’re held similarly, with high-vitality educators, siphoning music, and an inexactly arranged routine set to the beat of the playlist. It’s a fun choice for the individuals who need the advantages of rowing, however would prefer not to practice alone.

All things considered, you don’t need to settle on the gathering exercise. You can buy a rower for home or pull up a chair on a rowing machine at your exercise center to go at your very own pace.

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Health & FitnessWeight Loss

Best Vegetable Soup Recipes for Weight Loss!

vegetable soup recipes for weight loss

Weight loss meal plans will always involve the vegetable soup recipes if you really want to speed up the effectiveness of the process. What you take will always dictate if you are going to gain or lose weight! Vegetable diet is actually the kind of diet plan that will never cause someone to gain weight! It’s almost impossible to gain weight when all you take is veggies that’s why anyone seeking the effective weight loss needs this amazing weight loss meal plans!

What is vegetable soup?

A bowl of vegetable soup will actually give rise to the vegetable soup recipes. This vegetable soup is really made out of the variety of vegetable products such as the carrots, tomatoes and also the beans. They are actually professionally designed to give the most delicious and also beneficial product that will actually speed up the weight loss dreams.

3 different vegetable soup recipes with Ingredients, Methods and Nutrition Serving

Type 1: Vegetable soup recipe


  • One of the best vegetable soup recipes will really need these ingredients;
  • 2 cups of peeled and chopped carrots
  • 2 teaspoons of olive oil
  • 1.5 cups of hoped onion
  • 2 bay leaves
  • Chopped fresh parsley
  • 4 cloves of minced garlic
  • 1.25 chopped celeries
  • Low sodium chicken or vegetable broth(4 cans)
  • 2 cans of diced tomatoes
  • 3 cups peeled potatoes
  • Dried thyme(half teaspoon)
  • A cup of fresh peas
  • Some fresh corn
  • Fresh green beans
  • Salt and pepper(proportionate amounts)


  • Start by heating the olive oil in a pot
  • Onions, carrots and celeries are then added to the pot after which it’s heated for four minutes then garlic is then added.
  • A broth of tomatoes, potatoes and parsley together with the bay leaves are added
  • Boil after which you add beans
  • The heat is then reduced as you wait for the potatoes to fully get tender.theprocess can take 20 to 30 minutes
  • Corn and peas are finally added and cook for a little longer
  • You will then wait for five minutes then serve while warm!

Type 2: Vegetable soup


  • 2 teaspoons of olive oil
  • Cloves of minced garlic(3)
  • A large diced onion
  • Medium diced carrots(3)
  • Stalks of celery
  • Peele and diced medium potatoes(2)
  • 4 cups of vegetable broth and 2 teaspoons of Italian seasoning
  • A can of diced tomatoes and a cup of corn
  • Kidney beans
  • A bayleaf
  • Some chopped parsley
  • Freshly squeezed lemon juice
  • Some kosher salt for taste
  • Freshly ground pepper


The olive oil is heated in a large stock pot on medium heat. You will then add onions, garlic, salt and you cook them for about 8 minutes. Carrots, potatoes, celeries, are then added and cooked for another 8 minutes as you steer. You will then add Italian seasoning and you stir for another one minute

  • Add broth, tomatoes, corn, beans and also the bay leaf and the grinds of pepper. Boil them then lower the fire to allow them to simmer for 30 minutes until they are tender
  • Remove from heat and then stir in parsley and also the lemon juice.youwill then remove the bay leaf and season them with salt and pepper.
  • It’s now ready and you can actually serve it while hot!

vegetable soup recipes for weight loss

Type 3: Vegetable soup


  • 4 celery sticks, a large onion and a pound of peeled carts
  • Olive oil, salt, and crushed red pepper flakes
  • Skinned tomatoes, garlic cloves and cups of chicken or vegetable stocks
  • Bay leaves, fresh thyme and a quarter cup of cream or coconut milk.


Heat the oil in a pot over medium heat then add the carrots, onions and the celery in the oil. Sprinkle some salt and pepper flakes. Cooked them as you do an occasional starring until they are brown like cooked

  • Add potatoes and garlic, together bay leaves and also the thyme then cook them for 6 to 7minute.
  • Add the stocks and boil them, reduce the heat and cook until the potatoes are tender.
  • Remove them from heat and take out the bay leaves then use the immersion blender to make the soup smooth.
  • They are actually almost ready, just stir them and add the salts if it needs more, then serve while hot.

Health Benefits

  • Vegetable soup do really have amazing benefits such as
  • They are actually the best in helping you achieve the weight loss easily
  • They are very nutritious and therefore adds useful nutrients to the body
  • They help in digestion since vegetables are really rich in fiberand will actually have a positive impact on the digestive tract
  • They help reduce the food cravings and therefore helps a lot in achieving the goals of weight loss
  • They are easily prepared and they are even very delicious!

Side Effect

This weight loss meal plan has less side effect since it has no chemicals and its really effective. Some may only have some issues related to the stomach but it’s a rare occurrence that has a very small percentage and therefore there’s no force for alarm here.

The Bottom Line

To conclude with, the amazing vegetable soups have really proven to be the best weight loss meal plans that are really very practical and achievable! Try them now and feel the best out of this leading vegetable soup recipes!


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Health & FitnessWeight Loss

Best Fruit Smoothie Recipes for Weight Loss!

Fruit smoothie recipes for weight loss

Your journey towards weight loss actually needs some amazing weight loss meal plans that will actually make your life amazing and also fulfilling! For decades, losing weight has been a hard process that is characterized by the most devastating and the most desperate moves! But with a fruit smoothie, you really enjoy at the same time achieve your goals of ever getting thinner. Did you know that fruit smoothie are now among the leading options for losing weight? Get the facts here from these 3 amazing fruit smoothie recipes that have actually made it possible to achieve the weight loss dreams!

What is a fruit smoothie?

A fruit smoothie is really a kind of a weight loss meal plan that will help the user attain the weight loss dreams! It’s a meal that’s actually characterized by the fruit types. It can take a variety of fruit types to achieve the best fruit smoothie! Majorly this weight loss meal is prepared using a blender after mixing a number of ingredients with the fruits that are chosen for the purpose!

3 different fruit smoothie recipes with Ingredients, Methods and Nutrition Serving

Below is the three different types of fruit smoothie recipes and their ingredients! You will also get the right guideline on the process that must be followed to have it well cooked!

Type 1: fruit smoothie


Get the following ingredients and begin your smoothie preparation process

  • A small halved banana
  • Some fresh or frozen blueberries specifically1cups
  • A tablespoon of honey
  • 15 kinds of ice cubes!
  • Some yoghurt


Using a blender, combine all the ingredients in the blender such as the bananas, blueberries, honey, yoghurt. Proceed with the blending process until you get a smooth product.

Add a few ice cubes and you keep on blending. Do the process until you get the right blending for your choice

Pour the contents in the glass and serve them immediately!

Green detox smoothie

Type 2: Green detox smoothie


  • A handful kale
  • Half cup froze pineapple
  • Two teaspoons of ginger
  • A cup of almond milk
  • A banana
  • Some ice cubes and the cayenne pepper


On a blender, add the ingredients on it then do the next process. The ingredients to be added a cup of the almond milk, the frozen pineapple, handful kale and also a banana. Blend them until the desired blend is obtained.

Add the ginger, ice cubes and also the paper as you keep on with the process until you get the smoothness that you really desire.

Pour the contents in a glass and enjoy them! It’s really one of the complex types of fruit smoothie that has amazing taste.

Type 3: Orange Banana smoothie

The ingredients are listed below


  • A cup of frozen mango
  • An orange
  • A banana
  • Almond milk(1 cup)
  • Few ice cubes
  • 2 teaspoons of yogurt.


Into a blender add the almond milk, frozen mango, a banana, and an orange. Blend it until you get the desired smoothness.

Add a few ice cubes and the teaspoons of the Greek yogurt as you blend. Keep on with the process until you get the thickness and the smoothness that really best suits you.

Pour the contents in the glass and enjoy it using a straw!

Health Benefits

Helps in weight loss

The fruits have amazing kind of enzymes that have been shown to offer amazing weight loss benefits. You will really have a chance to lose some chunks of weight without necessarily skipping any meals. It’s really one of the highly rated weight loss meal plans that have really assisted many people.

It has been shown to prevent dehydration

Fruit smoothies have been shown to be the best product that will actually reward you with water every morning. Smoothies with water are the only sure way to avoid dehydration.

Reduces food cravings

Taking fruit smoothies will actually keep you full for a longer time. The food cravings will be highly reduced and you will actually have a better chance of skipping a meal since you are okay with a smoothie!

A better digestion

Taking smoothies has also proven to possess some benefits towards healthy digestion. Smoothies will really improve the health of the digestive tract and there you get a better digestion process

It’s a sure source of antioxidants

Your smoothies can be actually enhanced by adding the green tea that is really rich in antioxidants. This ingredient such as the berries, sweet potatoes are the natural antioxidants.

Fruits are the best and they enhance body immunity.

When your morning breakfast entails smoothies, you are actually improving on your health since it has a way of improving and developing new calls that are healthy! When protective healthy cell s is developed, you get the best health immunity!

Side effects

No side effects are associated with this amazing weight loss meal plan! It’s a fruit and truly you don’t get tormented when your meal entails fruits!

The Bottom Line

To conclude, it’s important to consider this amazing weight loss recipes for health and the overwhelming benefits that accord us! It’s actually the only way to take care of the health issues that might really come with the weight loss! Don’t really wait, get started!


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Health & FitnessWeight Loss

Best Vegetable Salsa Recipes for Weight Loss!

Vegetable Salsa Recipes for Weight Loss

Now that you are actively involved in an aim to lose weight, it will really be better if you engage in the most fulfilling kind of nutrition that will actually make the process achievable. You really don’t have to get confused on the way. The dream is really achievable and will actually yield the desired results especially when your choice is the amazing vegetable salsa recipes. It’s actually one of the most approved weight loss meal that is delicious and also easy to make. Let’s get into facts about this amazing vegetable salsa recipe.

What is vegetable salsa?

A vegetable salsa is just a combination of the vegetable ingredients that are often prepared without even necessarily heating them. It entails mixing of the ingredients in a large bowl and all is ready for consumption! It’s really a very simple process with really no skills to have it well prepared.

3 different vegetable salsa recipes with Ingredients, Methods and Nutrition Serving

Below is the best 3 kinds of the vegetable salsa recipes that do really give the best kind of the meal that’s really highly rated!

Type 1:


  • Two tablespoons of the red wine vinegar and the olive oil
  • 3 cloves of the minced garlic and a chopped tomato plum
  • Somchopped onions, chopped cilantro and a can of a black beans
  • A can of theshoepegwhite corn and a can of chopped green chillies that are drained.
  • 4 ounces of the baked tortilla chips


Start with the red wine, olive oil and also the minced garlic. Stir them in a large bowl using a whisk for just good number of minutes.

Add other ingredients and stir them up well. When its really well mixed. Serve it with some other kind of meals such as the chips! Enjoy this amazing delicacy!

Type 2:

This amazing type of the weight loss meal plan entails the following ingredients;


  • 3 pieces of large d chopped tomatoes
  • A cup of the chopped cucumber
  • A sweet or red pepper
  • A chopped zucchini( 3/4 cup)
  • A small red onion
  • A fresh chopped cilantro
  • 2 spoons of the oliveoil(tablespoon)
  • 0.75 teaspoon table salt
  • Half teaspoon ground cumin
  • A tablespoon of the white vinegar
  • Tortilla


When all the ingredients have been properly arranged, add them in a bowl and combine them. toss them properly until it’s really mixed.

Cover them and refrigerate them in a refrigerator until they are ready for the serving

Serve them with chips!


Always wear some kinds of disposable gloves when dealing with peppers and oils since it may really burn the hands and the face.

Vegetable Salsa Recipes for Weight Loss

Type 3:

For this amazing kind of the vegetable salsa recipe, get the following ingredients for the salsa


  • A piece of the peeled and crushed garlic
  • 8 tomatoes that are seeded and diced
  • A finely chopped small onion
  • A fresh green chilly that’s really finely chopped
  • A tablespoon of a finely chopped fresh coriander


Mix the tomatoes, onion and garlic together with chillies and coriander in a large bowl together and let them stay together for at least 30 minutes at the standard temperatures to allow it to develop the desired flavors

Spread the tablespoon of salsa onto four tortillas

Divide the vegetables in the tortillas and wrap them after which you return them to a chargrill pan for at least one minute

It’s now ready to be served!

Health Benefits

It stabilizes blood sugar level

If you really need fiber, then the vegetable salsa is the best options. It’s really best for persons suffering from type 2 diabetes. It’s really a natural flavor that will actually not interfere with the insulin levels since it has no sugars!

It’s rich in vitamin c

Vitamin c is actually the best antioxidant. Consuming the vegetable salsa will actually enrich your body with vitamin c which has been really shown to play a role in reducing the heart diseases.

Protects against cancer

Tomatoes that is actually contained in the salsa has a carotenoid lycopene tha really has a great impact in reducing cancer. It’s really the enzyme that has some amazing benefits in gaping the dangers of cancer.

Helps burn fats

Fresh salsa does contain the jalapenos that are rich in the capsaicin enzyme that is really an active enzyme that burns fats. You will get the best results for the weight loss when you choose the amazing weight loss meal plan!

Healthy for the heart

When you consume the amazing vegetable salsa recipes, you are freed from the cholesterol which commonly originates from the animals since the ingredients are purely plants. It’s actually cholesterol free.

Bottom line

It’s really time to add the vegetable salsa in our menu list! Their benefits are just so amazing and you will have the chance to enjoy this all benefits when you decide to use the vegetable salsa recipes. It’s really an amazing way to lose weight as you get other best benefits out of it. Feel the goodness and enjoy it!


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Health & FitnessWeight Loss

Best Berry Mousse Recipes for Weight Loss!

Berry Mousse Recipes for Weight Loss

Attempts to lose weight are really the kind that’s always characterized by dedication and determination. Did you know that the types of food claiming to offer the same benefits are really overwhelming and you may really be confused and you really can’t pick one out of the many! What if you try this amazing berry mousse recipes? They are really the best kind of recipes that are actually the best for the weight losss! Its ingredients and the mode of preparation is just very unique and you will surely love these amazing delicacies!

What is a berry mousse?

A berry mouse is actually one of the best and the savories dish that does really have the best smooth taste. Its main ingredients are whipped with cream and also the egg white. Berry mousse recipes do really have the best health benefits and will actually make it possible for the users to achieve the weight loss dreams!

3 different berry mousse recipes with Ingredients, Methods and Nutrition Serving

Below are the leading 3 types of the berry mousse recipes that have really won the hearts of many berry mousse consumers!

Type 1: Mixed berry mousse

Mixed berry mousse


  • Get about 300 grams of fresh frozen mixedberries(it can be raspberries, blackberries the blueberries)
  • 140 grams of sugar
  • Powdered gelatin(3 teaspoons)
  • A whippingcream(150 ml)
  • 4 egg whites


  • The first step is to put the berries and the sugar in the saucepan. It is then stirred over low heat for at least five minutes the seeds are then sieved in a bowl then the seeds are discarded.
  • In a heatproof bowl, add hot water about 80mlsand sprinkle the gelatin then pour them into the berry liquid as you stir t give a perfect mixture
  • You will then be required to whip the cream until there is the formation of the soft peaks. Use a separate clean dry bowl and start beating the egg whites till the formation of the soft peaks. Gently fold the cream through the berry mixture together with the egg whites
  • Spoon in185 ml ramekinsand refrigerate them after covering.
  • Let it stay overnight and serve it in the morning!

Type 2Easy raspberry mousse

Easy raspberry mousse


  • Get 12 frozen raspberries
  • Get a 2/3 cup sugar
  • Some water
  • A cold heavy cream( 1.5cups)
  • Some gelatin and some quarter cup soften water


  • Start by stirring the gelatin into a quarter cup cold water to make them soft then set them aside
  • Add the raspberries, sugar and also the water in a small saucepan. Heat them until the point where the berries are soft and able to breaks. Puree them in a blender.
  • A strainer is used to remove the seeds thenitsplaced back in the saucepan. The soften gelatin is then added the boil themes you constantly stir them. Then remove them fro the fire and cool them down.
  • Whip the cream stiffs peaks in a large bowl
  • Cool them adequately then slowly fold them into a cream
  • You may then pour them in the serving dishes then relax for at least 4 hours before you serve, ready to eat!

Type 3: A raspberry mousse brownie cups

A raspberry mousse brownie cups


  • 0.75 melted butter
  • A half cup of the cocoa butter
  • 1.5 cups sugar
  • 2 teaspoons of vanilla
  • 3 eggs
  • Pinch of salts
  • Half teaspoon baking powder
  • 1.24 cups of flour


  • Ensure that you preheat the oven to the desired temperatures
  • You will then be required to mix the cocoa powder, and the sugar as you add the vanilla and the eggs.thenmix them properly.
  • What follows is to add the flour, salt and also the baking powder.mixthem until they are incorporated
  • Scoop a tablespoon into a lightly creamed cup.
  • Bake the brownies for at least 15 minutes until its toothpick comes out clean
  • Allow them to cool for five minutes then you can push a small rolling pin to make a cup part in the brownie. Remove the brownie cups then fill.
  • It’s now ready!

Health benefits

  • They are very nutritious kind of diet that will accord you with the perfect ingredients
  • Research has really proven the berry mousse recipes has the best enzymes that really ensures that you stay full for long hence keeping your calorie intake checked
  • They are made of the berries that are rich in vitamins that will actually protect the individuals from the dangers of the heart diseases
  • They also play a role in ensuring proper digestion since they do ensure the healthy digestive system
  • This amazing weight loss meal plan is achievable and can be easily prepared.

The Bottom Line

To conclude with, the ingredients for the berry mousse recipes are really easily achieved and therefore getting a diet meal entailing mousse recipe is really very simple! Get this amazing kind of recipe and feel the amazing delicacy that’s enhanced by the most coveted benefits!


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Weight Loss

Start Your Weight Loss Journey with This Comprehensive 7-Days Meal Plan

7-Day Meal Plan

If you are looking for an easier way to lose weight, then you need to implement a healthy meal plan. What makes meal plans effective is that they take into consideration important aspects such as the number of calories as well as the nutrition content. The success rate of weight loss is usually easy to attain if a meal plan has quality, plant-based ingredients. This article provides an overview of a 7-days weight loss meal plan.

What is Weight Loss?

It involves the reduction of body weight. Voluntary weight loss is usually done through dietary changes and carrying out exercises. However, some people may undergo involuntary weight loss as a result of medical problems. Most people who lose weight normally end up burning body fat but some people may end losing other body substances.

What is a Weight Loss Meal Plan?

This is a preprogrammed list of nutritious and healthy meals which can help the consumer to shed lose weight.  A meal plan usually consists of three meals i.e. breakfast, lunch, and dinner. In addition to that, it may also have a mid-morning snack, afternoon snack, and dessert. After creating a weight loss meal plan, the dieter needs to purchase the corresponding ingredients.

Benefits of Weight Loss Meal Plan

Do you want to shed some few pounds? Well, if you plan your meals you will definitely achieve this. A meal plan will help you become more aware of what you are eating and the effect the diet has on your body. If you want to give meal planning a try, below are some of the benefits that you should expect:

Attain Your Weight Loss Goals

The best way to attain your weight loss goals, whether if itto gain lean mass or lose weight is by planning meals. A healthier diet is essential for success. Meal planning will help you stay on track and be able to achieve your weight loss goals faster.

Saves Time

A planned menu helps to save time. You don’t need to worry every day about marking food purchases because you already have a meal plan that will help you. In case you have so little time in your hands, you can use a simple meal plan recipe.

Spend Less & Eat Better

Planning your meals will help you to save money.  By creating a shopping list, you will only be able to make purchases about the food products you need. In case you are able to stick to your list, you can save a few dollars.

Reduces Waste

Planning and preparing all your meals beforehand means that you will end up with few leftovers. You will be able to estimate the amount of food that you need and only prepare what’s enough for you.

Gives You Control

In order for you to achieve your weight loss goals and improve your eating jabotsyou need to be in control of your diet. You have to be aware of what you are eating, the ingredients you will be using, and when you’ll be eating.

Best Healthy Meal Plan for Weight Loss

Weight loss can only be effective if you change what you eat. It is therefore important for you to prepare a healthy meal plan that will make the whole process possible. Outlined below is a 7-day guide that gives an overview of healthy meal plan.

Note: All the snacks and desserts should only be eaten only if you are hungry

Day 1

Breakfast: Coffee or teaYou can add soymilk or nonfat milk if you desire. To add taste, use Splenda, a natural type of sugar.

Mid-morning Snack: 2 tangerines or one navel orange

Lunch: White bean soup (Italian style)

Afternoon snack: A banana plus a cup of nuts

Dinner: half a cup of roasted sweet potatoes, 5 oz. of grilled chicken and a cup of Brussels sprouts.

Use a tablespoon of olive oil to prepare this dinner. Both the Brussel sprouts and sweet potatoes should be chopped and then roasted at around 450F for about 15 minutes. Add salt to taste. Use another tablespoon of olive oil to grill the chicken over medium heat until it’s no longer pink.

Dessert: Mixed berries

Day 2

Breakfast: Orange-Vanilla oatmeal is great for weight loss and its energizing effects make it suitable for breakfast.

Mid-Morning Snack: Hummus and Carrots. Dip the baby carrots into a fresh, salt-free, and oil-free humus. If you like your hummus spicy, add in lemon juice, a jalapeno pepper, or fresh tomatoes.

Lunch: Butter beans served with scallions and lemon. Use half a lemon to get juice. Chop half a cup of scallions. Use a bowl to mix all the ingredients i.e. scallions, butter beans, pepper flakes, and lemon juice. You can add a cup of lettuce greens for taste.

Mid-afternoon snack: A cup of chopped fresh fruit

Dinner: Soba noodles and spicy cucumbers. Other ingredients include paprika, cayenne pepper, freshly ground black pepper, and lemon juice.

Fry the cucumbers as you cook the soba noodles. After drying the noodles, add them to the pan which contains cucumbers. Add the other ingredients and mix them until they blend.

Dessert: A cup of fruit smoothie. This is made by blending a cup of plain non-fat yogurt, a few crushed ice cubes, half a banana, and berries.

7-Day Meal Plan


Day 3

Breakfast: Coffee or TeaAdd soymilk or non-fat milk to your tea or coffee and a serving of sugar to add taste.

Mid-morning snack: an apple and 1 oz. of nuts

Lunch: 2 cups of vegetable soup

Afternoon snack: A tablespoon of hummus, a cup of baby carrots, plus sugar snap peas.

Dinner: A cup of steamed broccoli, a cup of steamed carrots, 5 oz. of salmon, a tablespoon of sesame seeds, and 2 spoons of teriyaki sauce.

Bake the salmon at a heat range of about 400F for about 15 minutes. Steam the broccoli and chopped carrots until they are tender crisp. Drizzle some teriyaki sauce and then sprinkle the sesame seeds.

Dessert: A fruit smoothie

Day 4

Breakfast: Berry smoothie that’s made with a cup of frozen strawberries, a cup of non-fat milk, a cup of frozen strawberries, half a banana, and half a cup of low-fat, plain Greek yogurt.

Mid-morning snack: fruit smoothie

Lunch: 5 oz. of grilled chicken, half a cup of quinoa, a cup of chopped cucumber and cherry tomatoes, a tablespoon of vinaigrette, and two tablespoons of feta cheese.

Afternoon snack: a cup of blueberries and 1 oz. of nuts

Dinner:  5 oz. of shrimp, a cup of steamed broccoli and steamed carrots, a teaspoon of sesame seeds, two tablespoons of teriyaki sauce, and half a cup of cooked rice.

Defrost the shrimp in running water and then pat it dry. Use all-natural cooking oil to cook the shrimp until its bright pink.  Stem the chopped carrots and broccoli till they’re tender then add the sauce and sprinkle some sesame seeds.

Dessert: A cup of cauliflower and broccoli plus two tablespoons of tzatziki.

Day 5

Breakfast: egg white omelet with tea or a cup of hot cocoa

Mid-morning snack: Vegetable salsa tortilla. Grill the vegetables e.g. tomatoes, onions etc. and then steam the tortilla. Do not add salt salsa.

Lunch: Two cups of mixed greens which are chopped and dressed with the aged balsamic vinegar.

Afternoon snack: One banana

Dinner: Baked potatoes with a sprinkling of scallions and two tablespoons of fat –free sour cream.

Note: Potatoes are generally great food for weight loss and they are suitable entrants in the best weight loss meal plan list. Combining them with sour cream, bacon bits, or cheese turns them into waistline busters.

Dessert: Mixed berries

Day 6

Breakfast: Hot cocoa mixed with soy or non-fat milk. You can use a packet of spend as a sugar substitute. Take this in condition to baked potatoes with well-sliced onions.

Mid-morning snack: a bowl of frozen or fresh blueberries

Lunch: A cup of mixed greens, one tortilla (whole wheat), a quarter avocado, and 5 oz. of lean-deli turkey.

Afternoon snack: A handful of grapes

Dinner: Vegetable Burger alongside a whole-wheat bun in addition to roasted red bell peppers.

Dessert: Air-popped popcorn

Day 7

Breakfast: whole grain cereal (polenta, barley, oatmeal, or cracked wheat) alongside a cup of frozen or fresh blueberries. Add a cup of tea if you desire.

  • Mid-morning snack: A cup of diced watermelon
  • Lunch: One corn and vegetarian chili
  • Afternoon snack: A fruit and cottage cheese
  • Dinner: Chicken, brown rice with cherry tomatoes.

Dessert: Berry mousse

Final Thoughts

Before you embark on healthy eating, you have to create a healthy meal plan and use effective weight loss tips. This helps to cut down on costs. Besides that, meal planning helps to save time and reduce food wastage. Using it will help you reach your weight goals faster because you will be able to determine your nutrient and calorie intake.


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Health & FitnessWeight Loss

Mama June’s Body Image Issues, Surgery and Weight Loss Transformation

Mama June’s Body Image Issues, Surgery and Weight Loss Transformation

A lot of people are dealing with weight loss issues and it even gets difficult with the constant body shaming. Most overweight or obese people have to deal with awkward looks from strangers or mock concern from family and friends. The truth is that losing weight isn’t an easy task and it’s even made more difficult with the constant body shaming. An overweight individual might continue to pile on more weight because of the stress that comes from being body conscious. 

June Shannon, a television personality who is commonly known as Mama June is one person who struggled with weight loss. The TV personality who had a reality TV show – “Mama June: From Not to Hot” weighed at one point a total of 460 lbs. Although this show was meant to highlight the Mama June transformation, it gets cringe-worthy and there is a problematic scene about body image issues. 

June’s daughter, Alana AKA Honey Boo Boo informed her mom that her father (June’s ex-husband) Sugar Bear was getting married. Many people are usually motivated to lose weight because of lifestyle changes, jobs, relationships etc. What motivated Mama June to want to lose weight and to get a “revenge body” through weight loss was Sugar Bear’s wedding. She even wanted to bring a date to this event. 

Mama June got herself a guy from what appears to be a fake dating app interface and they meet at a local- buffet restaurant. However, it’s clear from the onset that this meetup is bound to fail. There is an indication that even if the date fails, June will have an unlimited amount of food to console herself with. Note that one way which can make people to gain weight, fail to manage weight or to lose weight is by comfort eating. Just like it was expected, the date went south and Mama June simply headed to the buffet and serves food including fried chicken. This episode was designed to be the fuel that she needs in order to undergo the weight-loss surgery i.e. the Gastric Sleeve Surgery. 

How the Gastric Sleeve Surgery Works 

A big portion of the stomach (about 80 percent) is usually cut out and then the remaining sleeve-like shape is attached together. Furthermore, parts of the stomach that are responsible for producing the hunger hormone i.e. ghrelin are usually removed and this normally results in reduced hunger and food cravings. The reduced stomach size, as well as the production of hunger hormones, means that the patient’s body will end up experiencing less calorie uptake. This creates a calorie deficit in the body leading to increased cell activity that results in the conversation of stored fat to fuel and therefore weight loss. 

Note that gastric sleeve is a permanent irreversible process. Once it has been done there’s no going back. The reasons why this type of weight loss method is usually performed on obese people are that its effects are long-lasting and it helps to improve the quality of life by reducing symptoms of obesity-related diseases. 

What Are the Cons of Gastric Sleeve Surgery? 

The gastric sleeve provides the following benefits: 

Reduced Hunger 

The small stomach size and the reduced amounts of ghrelin mean that most patients will end up experiencing less hunger pangs. This helps to prevent emotional or comfort eating of junk foods. 

Weight Loss 

Although this surgery normally leads to significant weight loss, it usually spreads out over a period of time. This allows the body to adjust perfectly and adapt to the new changes. Looking at the Mama June transformation, she has lost about 300 lbs. since her surgery in 2016 and her body size has changed from size 18 to 4. 

Experiencing the Full Benefits of Gastric Sleeve Surgery 

Gastric Sleeve, just like other methods of weight loss is not a quick fix solution that offers instant results. The Mama June transformation was fully experienced when she also decided to do a full lifestyle change. She implemented a healthy diet plan and a workout routine to get a healthy life. Kenya Crooks, her personal trainer helped her to shed more than 80 lbs. in a period of three months. It’s therefore worth noting that in order for you to experience the full benefits of the gastric sleeve surgery, you need to reinforce it with a workout and a healthy diet. 

Even after losing weight, overweight and obese people still struggle with another aspect of saggy loose skin. After the Mama June transformation, she became affected negatively both emotionally and physically. This is because it’s very difficult to dress a body which has a lot of saggy skin and this can lead to low self-esteem. However, she underwent a tummy tuck, breast augmentation and the excess skin around her neck was also removed. 

Final Thoughts 

Obesity can make a person to be body conscious and this normally has a negative impact on a person’s general wellbeing. Before the gastric sleeve surgery, Mama June hated her body but currently, she loves what’s on the inside and the outside.

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