Weight Loss Diet Plan Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian: May 2014

Wednesday, May 14, 2014

Bodybuilding Weight Loss Diet Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

Bodybuilding Weight Loss Diet Biography

Source:- Google.com.pk

I have a Cheez-It problem. You're not listening, I really have a Cheez-It problem! I have never met a Cheez-It I didn't like. Some people can't resist chocolate or ice cream, some people it's pizza or some other food or sweet. While I enjoy all of those foods on occasion, Cheez-It's are the food equivalent of crack cocaine for me. (Note: * Cheez-It's are a cheese flavored cracker made by Sunshine foods and can be found on the shelves of any major food store in the US.)

It takes all my willpower to pass up the isle where the Cheez-It's reside on the shelves at my local grocery store. My ever-loving girl friend Kimberly rolls her eyes at me in shear disgust when she sees how weak I am to the power of these little crackers, which draw me in like a cheese flavored black hole. "But you have given advice on nutrition to millions of people Will, how could you of all people be so weak willed about some little cheese flavored cracker?!"; she says. I hang my head in shame and avoid eye contact with her for the rest of the day...

The point of this introduction is to point out we all have our weaknesses and we are all human; even me. I find Cheez-It's to be cheese flavored morphine!

This small problem got me to thinking. If there is one thing I have learned after all these years of doing nutritional research, writing countless articles on the topic of nutrition, and working directly with people on their diets, it's this: it's rarely one single thing a person does that is sabotaging their efforts to lose fat and or gain muscle, but a bunch of little things that have an accumulated effect.

There are some amazingly simple behaviors and strategies we can all add to our nutritional goals and workout plans that will have a positive effect. Using my own addiction to Cheez-It's as the primary example, I am going to cover a few of these surprisingly simple yet effective strategies. A few issues to keep in mind:

Taken alone, these simple tactics will have very little effect. Used alone without any other dietary changes and an exercise plan, these strategies won't amount to much. However, as I mentioned, it's often many minor mistakes adding up to a lack of results for people, and taken in that context, these are some simple mistakes that can be avoided, hopefully resulting in an accumulated effect in a positive direction.

I didn't invent any of these tips. They are some of the oldest and simplest tips you will ever read. I don't even know who first came up with them, and I bet most people have seen these strategies in other places, such as various diet books, articles, or web sites. I do however think that they may be so old and so simple that most people with the best of intentions about their nutrition and exercise plan, don't follow these simple concepts.

These tips are more about behavior changes and psychology than nutritional science, study results, or research. I have written many articles based on the later topics, but this is not one of those. If you are looking for more in-depth science oriented information about nutrition, supplements, and fat loss or gaining muscle, I suggest reading my ebooks on the topic and the many free article on my web site www.brinkzone.com.

Bodybuilding Weight Loss Diet Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

Weight Loss Diet Tips Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

Weight Loss Diet Tips Biography

Source:- Google.com.pk

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

Weight Loss Diet Tips Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

Weight Loss Diet Plan For Women Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

Weight Loss Diet Plan For Women Biography

Source:- Google.com.pk

1. For the Animals With every piece of chicken, cow, pig, turkey, duck, lamb, or veal calf you don’t eat, you are opting out of a system that slaughters roughly 10 billion land animals for food each year in America, according to estimates from the Humane Society of the United States. (That’s not even counting fish.) Vegan diets take the notion one step further by eschewing all animal products, including eggs and dairy.

2. For the Environment “Livestock’s Long Shadow,” an oft-referenced 2006 report issued by the United Nations, had some environmentalists choking on their cheeseburgers: The livestock sector generates more than 18 percent of the world’s greenhouse gas emissions. Factory farms are also major contributors to land erosion and water pollution.

3. For Your Health Vegetarians have a lower risk of colon and bowel cancers, and some studies suggest a link between plant-based diets and reduced instances of Alzheimer’s disease. Going veg also offers significant improvements to quality of life. “In our research studies, we see changes almost instantly,” says Neal D. Barnard, MD. “Within the first day or two, digestion improves. After a few weeks, blood pressure and cholesterol are noticeably improved, and if a person has diabetes, it is usually dramatically better too.”

Mix ‘n’ Match Meals: Week 1
We enlisted nutritionist Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet, to create a vegetarian meal plan that proves how easy it is to make delicious, nutrient-packed meals without overdoing it on calories. Each breakfast, lunch, and dinner contains about 400 calories and averages 16 grams of protein; each 200-calorie snack averages 6.5 protein grams. Mix and match to your heart’s content: by choosing three meals and two snacks a day, you’ll get flavor, satisfaction, and a balance of essential nutrients in just 1,600 calories.

Breakfasts

1. Green Energy Smoothie
Blend 1 cup soymilk, 1 banana, 2 cups loosely packed chopped kale, and 1/4 cup ice cubes until smooth. Serve with 1/4 cup raw almonds.

2. Apple-Cheddar Melt
Layer thin apple slices and 1 slice 2% low-fat or vegan Cheddar cheese between 2 slices sprouted whole-grain bread. Broil or toast 6 minutes.

3. Fast Waffles with Fresh Blueberry Syrup
Purée 3/4 cup fresh blueberries with 1 Tbs. maple syrup in blender; pour over 2 toasted whole-grain freezer waffles, and top with 3 Tbs. almond slivers.

4. Melon & Cottage Cheese
Serve 1 cup chopped melon with 3/4 cup low-fat cottage cheese. Top with 2 Tbs. each chopped fresh mint and chopped walnuts. Serve with 2 rye crisp crackers.

5. Santa Fe Breakfast Burrito
Heat 1 tsp. olive oil in small skillet over medium heat. Add 4 oz. mashed tofu, 1/4 cup canned black beans, 2 Tbs. chopped canned green chiles, and 1/8 tsp. turmeric; sauté 3 minutes, or until hot. Wrap mixture and 4 avocado slices in 8-inch whole-grain tortilla.

6. Oatmeal Deluxe
Top 1 cup cooked oatmeal with 1/2 cup raspberries, 2 Tbs. raw almond slivers, 2 Tbs. toasted unsweetened shredded coconut, and 2 tsp. maple syrup.

7. Plum Parfait
Layer 3/4 cup plain nonfat Greek yogurt, 1/2 cup chopped plums, and 1/4 cup chopped pistachios. Top with 2 Tbs. low-fat granola.

Lunches

1. Mediterranean Plate
Serve 6 Tbs. hummus, 6 kalamata olives, 1 toasted whole-grain pita (cut into triangles), 1/2 cup cucumber slices, and 1/2 cup baby carrots.

2. Edamame & Broccoli Rice Bowl
Whisk together 1 Tbs. chunky natural peanut butter, 2 Tbs. 100% pineapple juice, 1 Tbs. water, and 1 tsp. low-sodium soy sauce. Toss with 2 cups broccoli florets and 1/2 cup shelled edamame; sauté 8 minutes. Serve over 1/2 cup cooked brown rice.

3. Greek Lentil Salad with 1 whole-grain pita, cut into triangles.

4. 2 slices Zucchini-Goat Cheese Pizza

5. Guac & Greens Burrito
Wrap whole-grain tortilla around 1/2 cup vegetarian refried beans, 1/4 cup steamed spinach, and one-third avocado mashed with 2 Tbs. green salsa.

6. Pesto & White Bean Quinoa
Combine 1 Tbs. prepared pesto, 1/2 cup canned white beans, 1/2 cup halved cherry tomatoes, 1/2 cup baby spinach, and 2 Tbs. almond slivers. Serve with 1/2 cup cooked quinoa.

7. Fast Noodle Soup
Bring 3 cups low-sodium vegetable broth and 2 oz. dry whole-grain fettuccine to a boil; boil 6 minutes. Add 1 cup broccoli slaw and 2 oz. cubed extra-firm tofu; simmer 5 minutes. Top with 1 tsp. low-sodium soy sauce and 2 Tbs. each chopped green onion, chopped cilantro, and dark sesame oil.

Dinners

1. Sugar Snap and Snow Pea Stir-Fry served over 1/2 cup brown rice.

2. One Pot Pasta Primavera

3. Tofu Dengaku with Celery Root Pureé served with 1 cup steamed broccoli tossed with 2 tsp. sesame oil.

4. Charro Beans with Chipotle Sausage

5. Vegetable Pot Pies served with 1 cup romaine salad topped with 2 Tbs. walnuts and 1 Tbs. crumbled blue cheese.

6. Vegetable Rosti with Tomato-Corn Relish served with 1/2 cup prepared lentil soup.

7. Black Bean Taco Salad
Toss 3 cups shredded romaine, 1/2 cup canned black beans, one-third chopped avocado, and 2 Tbs. each chopped green onion and salsa; top with 12 crumbled tortilla chips.

Weight Loss Diet Plan For Women Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

The Best Weight Loss Diet Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

The Best Weight Loss Diet Biography

Source:- Google.com.pk

It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself rarely works well long-term, that’s just the recipe for “yo-yo dieting”. To succeed you need something that works long term.
What to aim for

It’s common to lose 2-6 pounds (1-3 kg) within the first week on a strict low carb diet, and then on average about one pound (0.5 kg) per week as long as you have a lot of weight remaining to lose. This translates into about 50 pounds (25 kilos) per year.

Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).

Young males sometimes lose weight quicker than this, perhaps twice as fast. Post-menopausal women may lose it at a slightly slower pace. People eating a very strict low carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose you could start out much faster.

As you get closer to your ideal weight the loss slows, until you stabilize at a weight that your body feels is right. Hardly anyone gets underweight on a low carb diet – as long as they eat when hungry.

Examples: Weight loss stories.
Initial stalls

Are you coming off a period of semi-starvation (calorie counting)? Focus on your waist circumference and health markers (see advice #4) at first as it sometimes takes several weeks before weight loss is apparent.
Weight loss plateaus

Expect weight loss plateaus: Days or weeks where nothing seems to happen on the scale. Everybody gets them. Stay calm. Keep doing what you’re doing and eventually things will start happening again (if not, check the other 16 tips).
How to lose weight forever

Losing a lot of weight long-term and keeping it off forever won’t happen unless you change your habits forever. If you lose weight and then return to living exactly the way did when you gained weight, don’t be surprised when the excess weight returns. It will.

Maintaining weight loss requires long-term change and patience. If this doesn’t seem possible for you, then you’re perhaps more interested in one of these magical diet scams.

Forget quick fixes: If you lose some weight every month, eventually you’ll get rid of all your excess weight. That’s inevitable progress. That’s what you want.

PS: Long-term change is only hard in the beginning, especially during the first couple of weeks. It’s like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it comes naturally

The Best Weight Loss Diet Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

Wegetarian Weight Loss Diet Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

Wegetarian Weight Loss Diet Biography

Source:- Google.com.pk

We’ve all been there: It’s six months into the New Year and that gym membership still hasn’t been activated. And that resolution to kick the meat habit for good? It, too, fell by the wayside, thanks to the neighbor’s pepperoni-pizza-fueled Super Bowl party. You know you want to get healthy and clean up your diet, so which excuse is keeping you from going full-fledge veg? We know, we know. There are so many to choose from!

Dismantling the myths that stand between you and optimal health is no easy feat; after all, well-meaning friends and family have been hurling their unfounded fears at you since you first announced your intention to give meat the heave-ho. Hear them out, but also listen to what the experts have to say: vegetarianism is healthful, delicious, affordable, and time-efficient too.

It’s never too late to turn good intentions into action, and our 28-day plan supports you every step of the way. You’ll find tasty recipes to get you started and menus to tie it all together. First off, doctors and dietitians bust those diehard myths—yes, you’ll get plenty of protein.

THE PROTEIN MYTH: You’ll Wither Away Without Meat

Sometimes, it seems our families exist for the sole purpose of worrying about us, especially when we say nay to the turkey at Thanksgiving, pass on the pot roast at Christmas, or skip the brisket at Passover. “But you used to love my meatloaf,” comes the kitchen chorus. “You’re going to starve. Eat!”

The next time Grandma gives you grief for skipping the skirt steak and heading straight for the baked potato, salad, and grilled vegetables, tell her not to worry—the doctor says it’s OK. “As long as you are eating a variety of plant foods, you’ll easily get all the protein you need,” says Neal D. Barnard, MD, VT‘s Ask the Doc columnist and president of the Physicians Committee for Responsible Medicine.

The exact amount of protein you need depends largely on your body weight, but it’s roughly 1 gram for every 2.2 pounds. “Protein should hit no less than 50 grams per day, so aim for meals that have at least 12 grams, and snacks with 5 to 7 grams.” advises Dawn Jackson Blatner, RD, LDN, who designed our 28-day Veg Boot Camp meal plan to deliver a generous 16 grams of protein per meal. With simple planning, vegetarians can easily access all the protein their bodies require to thrive, says Blatner, but remember to incorporate beans, nuts, and seeds into each of your main meals and most of your snacks: “Beans and lentils are the best sources of protein, and there are so many options.” And don’t forget the humble soybean in its myriad forms: edamame, tofu, and tempeh are satisfying sources of plant-based protein.

THE HUNGER MYTH: You Won’t Feel Satisfied

Someone, somewhere in time, launched a rumor that has stuck like superglue: vegetarians eat only rabbit food. To the contrary, one of the best things vegetarianism has going for it is its sheer variety. Take meat out of the equation and a new world of possibilities opens up: exotic greens, earthy grains, savory mushrooms. The key to feeling satisfied is to think not just quantity, but taste and texture too.

“The pleasure of food has as much to do with mouthfeel as it does with flavor,” says Colleen Patrick-Goudreau, author of Color Me Vegan and The 30-Day Vegan Challenge. “For instance, if you’re looking to satisfy your craving for something chewy and meaty, try mushrooms, tempeh, seitan, or whole grains.” Explore new recipes that will allow you to experiment with less familiar foods, and make the process fun by sharing the experience with a friend.

As you ease into vegetarianism and begin to navigate the vast and varied world of vegetarian foods, you might find that some of the things you used to eat are now making you feel too full. Don’t be surprised if your cravings for oily chips and candy bars morph into a hunger for crisp apples and whole-grain crackers; it’s simply another benefit of adopting healthier eating habits.

Wegetarian Weight Loss Diet Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi