4 Tips To Start Running For Weight Loss

Do you always think about burning calories to look toned and slim through swimming, cycling, gymming or any other fitness activity, but unable to do so due to time constraints or shortage of funds? Don’t worry; we have got an actionable plan for you that will help kick-start your weight loss journey. It’s running. There is no barrier to start running as all you need is a decent pair of shoes. You can run almost anytime, anywhere, even in front of your house.

“Running is the best workout for weight loss,” says Danial O’Connor, Ph.D., professor of health and human performance at the University of Houston.

How can you make running a successful endeavor for weight loss? Well, there’s a strategy involved. Read on:

1. Get your diet right

You just can’t ignore your diet especially if you’re trying to shed some weight, you need to balance your intake. Running is a great workout as it burns about 200-300 calories if you run at least two to three kilometers. So, eat accordingly. If you want to know more about it, you can read our previous blog “Eat Mindfully to Lose Weight

“People often overestimate the calories they burn on the run,” says Angela Rubin, coach at Precision Running Lab. They add an extra slice of pizza or a piece of brownie in their plate because they “earned it.” It doesn’t work like that, guys! You can only ensure weight loss with a calorie deficit, so you need to keep a strict check on indulgence to create calorie imbalance.

2. Don’t be overly strict

Go easy if you’ve just started running, don’t try hard or overthink about training plans and strategies like athletes. You need to figure out a plan that suits your own weight loss goals.

People who walk slowly spend more time to burn those calories in comparison to joggers and sprinters. Medicine & Science in Sports & Exercise study revealed that runners lose more weight than walkers over a period because of the afterburn effect.

“Running creates an afterburn which means your body continues to burn calories even after you are not running or moving,” says Rubin. You can decide routine based on the speed and intensity to ensure weight loss.

3. Strength training is significant

Running can be tough on your joints, knees and there could be chances of an injury as well. However, with cross-training, you can reduce them by strengthening your muscles through weightlifting. It helps in burning more calories even when you’re idle. Cross-training supports muscles and boost weight loss as well.

4. Make it a part of life

Your body is made to run, but it requires conditioning to make it a habit. Your body starts feeling normal over a month when you run regularly for a month, later you can reduce it to at least three times a week.

Just like running, you can also condition yourself for weight loss exercises and diet plans to get a perfect shape.

Low energy levels by end of the day can increase the chances of skipping the schedule that leads to weight gain. But now you can stick to your daily schedule with optimum energy levels, lose weight at the same time with B-12 shots at Slimming Studios.

Stay tuned for more and follow us on Facebook, Twitter, and Instagram to stay connected with our updates, tips, and tricks.

Read also: Chronic Pain & Weight Gain

Breaking The Myth About Nutrition

Are you overwhelmed with information on Nutrition?

Reading about what and when to eat, and how much to eat over the internet can land you in the pool of myths related to nutrition and well-being. Don’t worry, we’ve got your back with this read on breaking some popular myths about nutrition that you’ve heard so far. Moreover, we will throw some light on dietary products that you have been avoiding throughout your life but should eat for weight loss and improved energy levels.

Myth 1: Binging on favorite foods leads to weight gain.

Tip: When trying to lose weight, always remember not to give up your favorite food for the sake of ideal weight on the scale. Eating food that you love uplifts mood which controls cravings. Be little more conscious about calorie intake and portion size to make sure it doesn’t block your weight loss efforts.

Myth 2: Bread, pasta, rice and other grain products are high on calories. Avoid them to lose weight.

Tip: Eat whole-grains instead of grain products because they provide plenty of starch that satiates your hunger. It includes brown rice, whole-wheat bread, cereal, and pasta and more. They are rich in iron, fiber, and other essential nutrients. Learn how to add and swap unhealthy with healthy in your diet and boost your weight loss efforts.

Myth 3: For a healthy life, try a gluten-free diet.

Tip: Wheat, barley, rye grains contain gluten and people with sensitivity towards gluten should avoid these products. Healthy people can become deficient in various vitamins, fiber, and minerals if they avoid such dietary products without any sensitivity towards gluten. Vitamins and fibers present in these products improve metabolism and helps in losing more weight.

Myth 4: Say not to fat and lose weight.

Tip: Avoiding all kinds of fat can hamper your nutrient levels in the body, healthy life requires a small amount of fat in your daily meal. You can reduce the number of calories by limiting the fat intake. Try healthy options like avocados, olives or nuts. Also, you can switch to a low-fat version of cheese and milk to remain healthy and lose weight. Watch your portion size as well before you plate.

Myth 5: Milk or dairy products are fattening, and lead to weight gain.

Tip: Your body receives an ample amount of calcium, protein, vitamin D and potassium from milk and dairy products. Milk and its products keep you feeling fuller for longer, satiate your cravings and help you lose weight. Choose dairy products which are fat-free to maintain your efforts. People who are intolerant to lactose can turn to dairy substitutes, like soy or almond milk.

Myth 6: Going vegetarian or vegan helps in weight loss.

Tip: Opting for a vegetarian diet will help you in weight loss when you watch the calorie intake. In the past, researchers have shown foods that come from plants lowers the obesity level, blood pressure and reduces the risk of heart diseases. You should always focus on adding maximum vitamins and nutrients in your diet on the everyday basis.

According to dietary guidelines 2015-2020, consider adding meat in your non-vegetarian diet to get a healthy eating plan and for vegetarians, there are various types of diets like a vegan diet, Lacto-Ovo diet (milk, eggs, and plants as food).

We hope these tips will help you plan your diet wisely.

Learn more about nutrition and diet services for weight loss based on absorption levels and lifestyle at 972-702-SLIM (7546), come and meet experts at Slimming Studios. Book your free consultation now. We are located in Plano, Dallas, Arlington, Frisco, and Fort Worth.

Follow us on Facebook, TwitterInstagram, and LinkedIn to stay connected with our updates, tips, and tricks.

Read also: Where There Is Milk, There Is Weight Loss

How To Introduce Behavioral Modifications For Weight Management

Behavior Modifications deals with changing or modifying unhealthy habits. Changing an old, bad habit can be a daunting task for you, but could lead to a plethora of benefits. All you need to do is, keep a positive frame of mind and start working on it.

Transform yourself with this read and explore how Behavioral Modifications can help you in Weight Management. The kind of lifestyle you follow impacts your body weight, shape, and size. To track and stay healthy & Fit, behavioral changes are on the cards.

This read will provide you with substantial lifestyle and behavioral changes that can help you in maintaining your health and fitness levels in everyday life. Take a note of small changes in how you eat, work, or live which can create a ripple effect on your health and lead to more balanced life.

The Surroundings

The kind of surrounding can have a major effect, Basically – Home and Workplace

Things to do at Home while Cooking & Eating

  • Try to Cook your meals and while preparing, chew few gums.
  • Cook and serve the optimal quantity to save yourself from overeating.
  • Do not eat in Bed, always try to have meals on the Dining table or in Kitchen
  • Try to focus on food and chew it slowly, stay away from distractions (Tv, gadgets, books)
  • Always cook your meals in Non-stick cookware to reduce the oil consumption.
  • Avoid storing and eating canned, pre-packed and ready to eat foods
  • Replace wafers and cookies with fresh fruits and nuts to nibble.
  • Keep healthy snacks and fruits in your reach to save a high-calorie snack or dessert in Kitchen
  • Drink low-fat Milk, Yogurt.
  • Stock refrigerator with fresh fruits and vegetables
  • Prepare a low-fat, low-sugar dessert for you to stay fit and healthy

Things to do at Workplace

  • Never eat on your desk
  • Take short breaks after every 20 to 30 minutes
  • Do not stock your desk’s drawer or cabinet with candies or cookies to cut the intake of excessive calories
  • Drink water or chew a gum or a dairy-free product when you are feeling hungry.
  • Say not to Vending Machine
  • Plan your entire week’s menu and try to bring home-cooked food.
  • Never skip your lunch
  • Organize your lunch on a plate and then eat. Do not Gobble.
  • Don’t eat in your lunch box. Organize your lunch on your plate and then, gulp.
  • Serve your food on small plates.
  • Try to follow a routine and eat according to body clock.

Change your mindset to make changes, join a hobby class to make yourself more active and fit. Don’t let any kind of stress take a toll on your health. Go for an evening stroll to intake fresh air and energy. Meet friends and go for dance classes. This can make you more happy and healthy.

Behavioral Modification is significant to stay active and fit, follow the above-mentioned points and witness a transformation in you.

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Read also: 5 Practices that Don’t Help in Weight Loss at All

World Milk Day

Where There Is Milk, There Is Weight Loss

Milk is breaking the stereotype by offering power pack nutrition with weight loss. It comes in the variety of forms like soy milk, almond milk, and coconut milk, each having their list of benefits. How does it help in weight loss? Take notes!

 

Controls Appetite

Milk controls the appetite, and you always feel fuller after drinking a glass of water. One glass of milk contains 8g of protein which is known as most satiating macronutrient that curbs the hunger pangs or cravings to snack.

Regulates Weight

Milk is the perfect superfood that fills the deficiency gap and makes you feel fuller for longer. It is an excellent source of vitamin D which helps in regulating weight says Vincent Pera, MD, Director of the Miriam Hospital of weight management.

Essential for Health

In American diet, milk is an excellent source of source of protein and calcium, Vitamin D, B 12 and potassium. Nearly half of the Americans fulfill their vitamin demand from milk.

Great post-workout Drink

Following a vigorous exercise schedule? Milk can level-up exercise efforts by giving you a boost in energy and strength to the body. Drinking milk after a workout instead of some energy drink provides muscle development, muscle fat loss, and strength, especially in women.

Nutritious Breakfast

Skipping breakfast causes weight gain, a healthy breakfast is must to achieve weight loss goals and to maintain ideal weight. Milkshakes and smoothies are nutritious take-ups on breakfast. Drink shake or smoothie in the morning and witness noticeable changes in you. Make smoothies or convert pure milk into healthy shakes and enjoy the wholesome goodness of juice with irresistible fresh fruits. Lose weight and look confident with our weight loss recipes.

Hope this read has provided you enough facts to consider drinking milk for weight loss and good health.

Happy Milk Day!

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Memorial Day Healthy Recipes

Refreshing Recipes For Memorial Day

Memorial Day is around the corner, and whether you are hosting a pool party or going for a potluck to celebrate the extended weekend, we have some healthy and weight-loss recipes to add more fun and taste to your Memorial Day party.

With extended weekend and party mood, you often binge on dishes with a lot of calories. Don’t let this party mood take a toll on your weight loss goals by increasing your calorie intake. We hope everyone has a happy, healthy, balanced Memorial Day Weekend. We are here with four fantastic recipes to help you lose weight making you look flawless for the party. Check them out here:

 

Watermelon Pizza

Refresh yourself with this healthy dose of berries and mint on watermelon crust, ditch the classic crust to stay healthy and maintain weight loss on this weekend party mood.

Preparation Time: 10 minutes.

Calorie per serving: 64 calories.

Ingredients:

    • Low-fat Plain Yogurt,1/2 cup
    • Vanilla extract,1/4 Tsp
    • Honey, one tsp
    • Mint leaves, torn, two Tsp
    • Watermelon, cut from the center of the melon, two large slices
    • Strawberries, 2/3rd cup
    • Blackberries, 1/2 a cup

Directions:

Add yogurt, honey, and vanilla in a small bowl and mix it well.

Take a watermelon slice and spread the yogurt mix well and decorate it well with blackberries, strawberries, and mint. Cut each slice into eight wedges and enjoy.

Country Potato Salad

Potato is nature’s greatest snacks, enjoy a crunchy potato salad with smoked ham this party season and relish a healthy party snack which helps in kicking it off. I hope you enjoy this as much as we do!

Preparation time: 40 minutes

Ready In: 1 hour

Calorie per serving: 137 calories per cup

Ingredients:

  • Potatoes, small sized, 2 pcs, preferably heirloom
  • Buttermilk, non-fat, 3/4th of a cup
  • Fresh parsley, 1/4th of a cup
  • Celery, chopped, 1 cup
  • Fresh chives, mint, 2 tbsp each]
  • Lemon juice,1 tbsp
  • Salt, 1/2 tsp
  • Peanut or canola oil, 1tbsp
  • Freshly ground pepper, to taste
  • Smoked ham sliced into strips, 2 ounces
  • Eggs, hard-boiled, peeled and coarsely chopped

Directions:

  • Take a saucepan, place potatoes and fill it with water and bring to a simmer over medium-high heat. Reduce the heat to medium and cook until tender. It will generally take 12 to 20 minutes depending on the size. Drain the water and let it cool to peel off the skin.
  • Check the taste of the skin, if it is bitter then peel off the potatoes otherwise leave them as it is. Cut the potatoes in small size into a large salad bowl.
  • Add celery, ham, parsley, chives, mint into the potatoes and give it a nice toss. Add buttermilk, lemon juice, salt, pepper, oil and more. Add chopped egg to give it a final touch. Serve at room temperature or chilled.

Almond Flour Blueberry Muffins

Taste the lip-smacking dessert this weekend with family and friends over Memorial Day. You’ll never feel the guilt of eating blueberry muffins with this gluten-free, clean, lower in carbs and soft almond flour muffins.

Preparation time: 5 minutes

Ready In: 30 minutes

Calorie per serving: 240g

Ingredients:

  • Almond Flour, 2 cups
  • 2 Cups Almond Flour
  • Eggs, Egg whites two each, use baking soda (1 tsp) and applesauce(1/4tsp) to make it vegan.
  • Agave (Maple Syrup or Stevia), 1/4th of a Cup
  • Baking Soda, 1/2 Tsp
  • Apple Cider Vinegar,1 Tbsp
  • Pinch of Salt
  • Vanilla Extract, 1 Tsp
  • Coconut Oil, 2 Tbsp
  • Blueberries,1 cup

Directions:

  • Initially Pre-heat oven to 350 F.
  • Blend all ingredients smooth using processor excluding blueberries.
  • Mix fold the blueberries.
  • Grease the tray with non-stick cooking spray and even scoop batter into muffin tin.
  • Bake for 25 minutes.
  • Place on the cooking rack and serve it warm.

Bacon Brussels Sprout Skewers

Weekend with family often demands something healthy and meaty. So here we go with this plump and juicy bacon in the form of bacon brussels sprout skewers.

Preparation time: 5 minutes

Ready In: 25 minutes

Calorie per serving: 75g

Ingredients:

  • Brussels sprouts, 1 lb.
  • Thick-cut bacon, package,1 lb.
  • Flaky Sea Salt, a pinch
  • Freshly ground black pepper

Directions:

  • Start with preheating oven to 400 degrees F. Inside a large baking pan, place a metal rack.
  • Take the skewers and pierce one end of the strip of bacon, pierce and place a brussels sprout on the top of bacon and follow the steps forming a weave. Repeat same with other brussels sprouts as per the size of skewers.
  • Place the skewers with bacon on baking sheets and roast them for 20 to 25 minutes until charred.
  • Add more taste with a dash of salt and pepper before serving.

Hope these recipes will keep you fit and infuse your summer weekend with sunshine and fresh fruits and veggies to stay healthy, lose weight and stay fit.

Slimming studios brings the benefits to you with our effective weight loss techniques and methods. We emphasize on weight loss through nutrition and each diet plan is personalized for you by the expert nutritionist.

Follow us on FacebookTwitterInstagram, and LinkedIn to find more recipe updates and avail our ongoing offers.

Recipes Credit: Eating Well and Delish

Read also: How Healthy Is Hummus For You?

Benefits of Yogurt

How Yogurt Can Help You In Achieving Weight Loss Goals?

Yogurt is a house of benefits consumed in various forms across the world, sometimes in frozen yogurt, smoothies, dips, sauces and more.

Adding yogurt to the daily meal can help you live a healthier life. It has numerous benefits to offer like it reduces the risk of heart diseases, osteoporosis, provides 49% of daily calcium needs, protects against heart diseases, also provides phosphorus, magnesium.

You can replace fattening creams like sour cream, mayonnaise with yogurt to give it a right healthy take. Greek yogurt is another health form of using yogurt. Cut down that additional fat by replacing everyday yogurt with Greek yogurt that helps in weight loss. This thick and creamy texture, high in protein and calcium is extensively used as ingredients in many recipes and sometimes used as a side dish.

We are here to help you in exploring more ways of using yogurt like a pro:

  • You love that extra tangy taste on chicken try using yogurt for marinating chicken by adding lemon juice to one cup of plain yogurt preferably low fat, with minced garlic and curry powder. Mix well and add chicken to infuse the flavors. Keep it up to 24 hours before cooking it on the grill or another platform of your choice.
  • You can prepare a healthy dip for summers using cucumber, garlic, and herbs, refreshing you to the core.
  • Pick the fruit of your choice and blend it well with yogurt to create healthy smoothie to satiate your hunger and keep you full for longer.
  • Spruce-up breakfast by preparing low-fat parfait with lots of berries and whole-grain cereal or granola, decorate with multiple layers in a glass and enjoy a healthy and nutritious breakfast.
  • Love swapping, this time swap your sour cream with low-fat yogurt for baked potatoes and relish this new taste.
  • Use yogurt mixed with ½ tsp of baking soda per cup to use it as a replacement for butter in muffins or bread.
  • For missing creamy texture use low-fat yogurt to add some in gravy or soups.
  • Create your yogurt cheese, drain the yogurt over a bowl using cheesecloth for two hours in the refrigerator to give delicious thick and tangy cheese spread that taste great with whole-wheat toast and bagels.

Now, after this read, you have enough options to add yogurt to everyday meals to make them healthy with no compromises on taste.

Your healthy yogurt swaps are waiting, unleash your creativity in marinades, smoothies, dips, and desserts to eat without any guilt.

Slimming studios brings the benefits to you with our effective weight loss techniques and methods. We emphasize on weight loss through nutrition and each diet plan is personalized for you by the expert nutritionist.

Follow us on Facebook, Twitter, Instagram, and LinkedIn to find more recipe updates and avail our ongoing offers.

Get a free B12 shot at our new location, T&C apply.

Also Read: #WeightLossRecipe: Avocado Whip

Mother's Day

Bring Your Mom Back To 20’s With Four Thoughtful Gifts This Mother’s Day

This Mother’s Day ditch the usual chocolates or flowers and give mom something she needs – the gift of Fitness and Well-being. And no, we are not asking you to gift her some basic buys. Instead, a gift that helps her in living a healthy and happy life. Your mom is your go-to person for everything and you should take care of her like the way she does. So, what do you think about playing your mom’s mommy for this Day?

We are here with thoughtful gift ideas for Mother’s Day, from healthy skin to well-sculpted body to boost her confidence. Make her feel gorgeous with Mom’s special makeover plans.

Gift 1: The gift of Youthful skin

Does your mom look older than her age?
The everyday stress takes a toll on her health fading her beauty and youth. Make mom feel radiant again with Facial Rejuvenation that transforms the dull and lifeless skin to young and glowing with Radiofrequency. It reduces fat cells, improves skin texture, elasticity, reduces fine lines and defines the facial contours for a firmer and younger looking skin. Completely safe and effective to get back to 20’s.

Gift 2: The gift of Revitalization

Does your mom look low on energy?
Renewal for mom is on the cards with enhanced energy and endurance. Strandz’s Revive, a simple saliva swab test (no pricks, no pain, no needle) studies your DNA to give you an understanding of factors are affecting your aging process depending on genetic makeup. Based on this report about body insights, nutritionist provides diet plans and lifestyle recommendations to bring back the vigor and vitality lost with time. It also reveals how the body reacts to the external factors contributing to the aging process.

Gift 3: The gift of Fitness

Does your mom complain about her weight and fatigue?
Mom hardly finds time for herself, often she is occupied with one or the other thing. Get her a fitness regime based on her body insights. Strandz’s Skinny studies genes and tells you about your weight loss ability. This report is a total eye-opener unlocking factors that affect nutrients absorption in your body. Get Skinny report after a simple swab test (no prick, no blood, no pain) to understand the level of fitness and things that need attention to remain healthy and fit. Make mom look like her college days again.

Gift 4: The gift of a Perfect Body

Does your mom crave a perfectly toned body?
Mom adores her perfect 20’s body after looking at her college pictures. Gift her a perfectly sculpted body with corrective procedures like Cryolipolysis, Ultrasound Cavitation, Radio Frequency, or Laser Lipolysis. Such non-invasive procedures work directly on fat cells, destroying them and increase metabolism and blood circulation. It makes skin look younger and toned. Your mom will surely love the results.

Slimming Studios can help you in finding the perfect gift for your mom with an array of revolutionary health products and personalized services depending upon her needs.

Strandz is a one-stop destination for a range of revolutionary products to help you live better, perform well and do good in life.
Need help in finding the best option, talk to our health experts at 972-702-7546 or drop in at our center to discover more about mom’s special makeover.
Locate us at Plano, Dallas, Arlington, McKinney, Gunter and Fort Worth.

She deserves it because SHE IS BEAUTIFUL!

Also Read: Top Ten Fun Exercises To Bring The Best In You This Spring

5 Healthy Breakfast food

Top 5 Healthy Breakfast Foods To Buy For Weight Loss

We all know breakfast is crucial to health, and even health experts have advised not to skip breakfast. But it becomes impossible to shell out some time and prepare in morning schedule.
After trying many tips for weight-loss, this time go for healthy and nutritious breakfast to lose weight.

We are here with a list of five must breakfast items to add to your cart for the healthy living. Here are our grab-and-go options that fill the bill.  These breakfast choices are easy and quick to prepare, super-healthy, nutritious and full-filling.Endure a new habit of healthy breakfast to get fit and lose weight with the following super-foods:

1. Oatmeal

This super nutritious breakfast option offers twin advantage, it makes you feel fuller for longer and has ample amount of fiber. Both aspects help in losing weight. Moreover, a recent study revealed that eating oatmeal three hours before a workout would help in burning more calories.

2.Eggs

Eggs are known for their rich source of protein, good for dieters as protein keeps you feeling satisfied for longer. People choosing eggs over other breakfast items loses more calories than others.

3. Coffee

It is a perfect kickstart for your morning, keeps you charged throughout the day with its high caffeine content, helps in improving mood, alertness and mental performance. If taken in optimal amount, one can reduce the side-effects and get more advantages from a cup of coffee. It increases metabolic rate and helps in burning body fat, 100 mg of caffeine allows people to burn approx. 80-150 calories in a day.

4. Peanut Butter and Yoghurt

Rated among top 5 foods that aids weight loss by Harvard researchers, try some recipes including peanut butter as it contains heart-healthy monosaturated fats. Yogurt also follows the list with the pool of benefits. The protein present in yogurt provides you an extra edge to get leaner and gain muscle mass.

5. Raspberries

The rich source of fiber, raspberries has 8gms of fiber in one cup which prevents weight gain and aids weight loss. Researchers have found, keeping a cup of raspberries in your diet with an intake of 1000 calories can help you lose 4.5 pounds in a month.

Prepare and eat excellent super-healthy foods to lose weight and keep you energized all day long. A healthy morning breakfast prevents many diseases like diabetes, bad cholesterol, hormonal problems and more.

Slimming studios will bring more nutritious and tasty recipes including the breakfast items mentioned above to keep you healthy and motivated. A quick snack or morning meal to start your perfect mornings.

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Also Read: #WeightLossRecipe: Chickpea Hummus

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