What If Every US Citizen Instantly Had an IQ Boost of 10-Points?

Well, we have all heard of the challenges of “brain drain” where an organization loses their intellectual human capital and resources when people leave the group. But we haven’t heard of the “Brain Faucet” much, and yet, I bet we do quite soon. This is where someone turns on the spigot and suddenly the intellectual human capital is flowing like never before, so much in fact you cannot contain it and it spills over into everything surrounding the company, organization, agency, business unit, or group.

Imagine all of a sudden that everyone in your place of work was instantly 10-points smarter? What could you do? Imagine the productivity, increased speed and quality of your internal systems, and the ability of the front-line employees on up to work cohesively and have better outcomes at all turns? This increased synergy would be a force-multiplier. It would be akin to an economy where all of a sudden there was 10-percent less tax on every individual and every company all at the same time. What would that economy do? Grow!

Remember the Movie; “Limitless” where an individual writer who was fairly intelligent already suddenly had super human processing power in their brain? Are you starting to see my points here? Researchers at the upper end, might cure cancer, and folks at the bottom of the “Bell Curve” of IQ might suddenly be able to make it on their own without social funding, freeing up money and making those lower-IQ helpless people suddenly productive members of society, not drag or dead weight to be taken care of.

Does all this sound like Science Fiction, like that action drama “Limitless” well it need not be, as we are almost there, for instance, I’d like to cite a Science News article recently which appeared in Fierce Medical Devices online; “NIH’s BRAIN initiative, philanthropic Kavli Foundation provide $185M to study brain science,” on October 2, 2015 written by Varun Saxena which stated:

“The NIH (National Institute of Health) just awarded 67 projects $38 million under its Brain Research through Advancing Innovative Neurotechnologies (BRAIN) initiative, putting its total investment the project at $85 million in FY 2015. More than 130 researchers in 8 countries and the U.S. received the funding. They represent 125 institutions.”

It is amazing every day we read such articles and how much we are learning about the human brain. What if every US Citizen with proper Identification was given a quick treatment boosting their IQ 10-points instantly? Can you imagine what that would do for our nation? Talk about a ‘game changer’ and yet, it’s all possible now, we have the technology to do it, Should We? You decide, I vote: Absolutely.

Lance Winslow is the Founder of the Online Think Tank, a diverse group of achievers, experts, innovators, entrepreneurs, thinkers, futurists, academics, dreamers, leaders, and general all around brilliant minds. http://ift.tt/V8OcZT – Have an important subject to discuss, contact Lance Winslow. Lance also writes eBooks on all sorts of topics including this one, check out the selection.

 

How Tea Can Help With Weight Loss

Green tea can help reduce body fat by 1.6 percent according to a recent study published by the National Library of Medicine National Institutes of Health. In this study, fourteen men were divided into two groups – a control group and a group that took 571 milligrams of decaffeinated green tea extract.

One must note that the study was done on men with an average age of 21 and that they were required to cycle regularly throughout the duration of the study.

But the real question is, how does tea help in weight loss?

We keep hearing about tea as a good beverage for those who would like to lose those extra pounds but what is the science behind this claim?

Experts say, green in particular contains catechins –a type of antioxidant that has fat-burning properties. A study done in 2009 says green tea catechins and caffeine contained in the beverage help regulate body weight.

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It was reiterated in this particular study that these two components work synergistically. But what of the study about decaffeinated green tea mentioned above?

Evidence about green tea and its fat-burning effects are mixed and often, one would read a number of scientific claims that go against each other or at the very least, have different or contrasting details.

According to an article published by Penn State in April of 2014, green tea and exercise help in weight loss and the combination also boosts a person’s overall health.

High Fat Diet, Decaffeinated Green Tea, And Exercise

A research done by Penn State’s College of Agricultural Sciences says that mice who were on a high fat diet but were also given decaffeinated tea extract experienced weight loss and overall health improvements.

During the 16-week study, the mice also exercised regularly. Body mass reduction was at 27.1 percent with a sharp reduction in abdominal fat by 36.6 percent.

In terms of other health benefits, the study shows a decrease in insulin resistance among the mice — a substantial benefit for people with diabetes. Earlier studies on green-tea show that a compound found in this type of tea also has the ability to destroy cancer cells.

This compound, scientists say, is epigallocatechin-3 gallate also known as EGCG.

Human trials with green tea showed an average weight loss of 1.31 kilograms, according to Penn State – giving weight watchers a good reason to drink tea more regularly.

If you remember the study done on 14 men, where decaffeinated green tea was used, findings from the Penn State study show that the absence of caffeine enhances the effects of regular exercise.

This was confirmed by food scientist, Joshua Lambert, which leads us to the conclusion that decaffeinated tea works well for people exercise regularly.

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Other Types Of Tea And Weight Loss

Tea and its effects on body mass reduction have been studied in a number of universities around the world but what about other types of tea? Is it possible that there are also other teas that one can drink to lose weight?

A variety of Oolong tea called Wuyi is said to be a good weight loss supplement but according to experts, science does not back this claim.

Pu-erh, a type of black tea, on the other hand, is said to prevent weight gain based on an animal study. It also reduces LDL cholesterol according to the same study.

Tufts University scientist Diane L. McKay, PhD says though that it is important to incorporate healthy drinks in one’s diet on a regular basis to reap health benefits.

For more information on Tea and its health benefits check out Facts About Tea

Everything You Need to Know About Fitness and Why You Should Consider It Seriously

Nobody can undermine the fact that physical fitness is extremely important these days. No matter how young or old you are, doing regular exercise can only help you. A fit person is able to enjoy their lives to the fullest without worrying about health issues. People who regularly exercise are less prone to suffering from medical conditions.

What exactly is fitness?

Fitness is a subjective term. Nobody can define fitness as something that is the same for everyone. Fitness constitutes not only physical but also the mental state of individuals. If your mind is not in place, being fit will not aid to anything. Incidentally, if you are fit enough, your mind will automatically be equipped to handle any situation. Precisely for this reason, most obese people suffer from anxiety and depression. You need to stay physically active for your mind to be in a relaxed state.

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How can you become fit?

Becoming fit is a tall ordeal. You will need dedication, and most importantly, you will have to maintain a level of discipline in your life. The new generation is hell bent on junk food intake these days which is the biggest contributor to obesity and other health disorders. If you are going to achieve your desired level of physical fitness, well you can forget about having junk foods. Also, you need to let go of all your bad habits like smoking, drinking and long periods sleeping.

Most importantly, don’t just sit around in your house watching TV or video games. Go outside and participate in some outdoor activities like cycling, swimming, hiking, football and several other activities. The main reason for this is to keep you body active.

Physical fitness is extremely essential in preventing health problems like:-

• Obesity

• Depression

• Muscle cramp

• Numbness

• Joint pains

• Anxiety

• High Blood Pressure

• Diabetes

• Osteoporosis

• Heart Disease

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In order to prevent facing such health condition, what you can do is join a gym or do freehand exercise at your house. Even a few miles of jogging every day will help you lose all the excess fat from your body.

Some of the main reasons why everyone should embrace physical fitness are:

• Relief from insomnia

• Stay in shape

• Increase in muscle and bone strength

• Favorable weight

• Look and feel good about yourself

• Have a larger life span

Over the last few years, people have understood that staying in shape is very important. Precisely which is why you will come across a lot of fitness conscious people than a few years ago.

This article is written by Dylan Flint who is a regular in fitness training in Adelaide arranged by the most renowned personal fitness centre in Adelaide.

Mood Swings: A Panic Attack

Modern biology has given countless magnitudes to the improved and impeccable understanding of human physiology establishing the fact that reproductive physiology is not only multifarious but more byzantine in females. Role of hormones in the physiological processes can’t be discounted as they take charge over a number of processes for instance from premenstrual syndrome (PMS) to perimenopause and finally menopause in females. Hormonal ups and downs sometimes bring mood alterations, anxiety and behavioural outbursts in a woman. Hormones controlling premenstrual syndrome (PMS) not only affect mood, body weight, food preferences but also the sexual desire of a woman. Many women easily accept this unexpected hormonal change but for others it is an appalling nightmare.

Christiane Northrup, MD and author of The Wisdom of Menopause and Women’s Bodies Women’s Wisdom elucidates that a high proportion of women are affected by hormonal fluctuations and sometimes the condition worsens so bad as they lose control over their lives. She also advocates that hormonal influx evokes by dieting, stress, anxiety, depression, exercise altering female physiological cycles but the condition can be kept under check by picking up the opportunities to feel better. Sometimes a smallest change can bring a huge difference. Just like Northrup, other top women psychologists and physicians help them to escape from the hormonal dreadfulness of mood swings and menstruation.

Premenstrual syndrome (PMS)

Steven R. Goldstein, MD, professor of obstetrics and gynecology at NYU Medical Center in New York city says anything happening right before period for example, cramps, diarrhea and breast tenderness can be a premenstrual syndrome (PMS) but for majority of women mood issues define PMS including symptoms like mild to moderate depression, anxiety, mood swings, melancholia, sensitivity, full blown anger and even self-hatred. Christiane Northrup also comments that premenstrual women are even apt to perceive positive comments in a negative way. Experts clarify that mood swings and other PMS symptoms never mean abnormal hormonal levels. Nanette Santoro, MD, Director of Division of Reproductive Endocrinology at Montefiore Medical Center and Albert Einstein College of Medicine in New York City strongly emphasizes that every study done on premenstrual syndrome of women clearly specifies that hormonal level remains normal. However, some researchers believe that certain hormone metabolites in brain or some women metabolize hormone differently are the root cause of mood swings but no one can tell whether it is true or not as more study is required.

Menstrual Cycle and Mood Swings

Ovaries episodically secrete hormones into the blood stream answerable for alteration of thinking and behaviour of a girl. A review of 47 studies as well as Sarah Romans, MB, MD, Department of Psychological Medicine, University of Otago, Wellington, New Zealand advocate that hormone-mediated mood swings are not inevitably restricted to a few days before period but may even continue till commencement of period. Many women experience mood swings at some point while most are predisposed during their menstrual cycle. Menstrual cycle is often linked with mood swings as monthly hormonal fluctuations affect serotonin levels in brain causing a marked effect on female’s emotional stability. Mood swings are difficult to handle as they are impulsive as well as inconstant in rigorousness. Mood can also be linked with lifestyle and stressful circumstances and changes in the emotional state of a woman can happen without any reason where she is unable to understand why she is sad or angry.

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Causes of Mood Swings

Although researchers fail to provide the precise reason behind PMS but rise and fall in hormonal level can be a cause. Some studies suggest that hormonal levels remain unaffected while others acclaim a general increase in hormonal level. PMS occurs before the commencement of menstrual cycle bringing changes in mood vacillating from depression to anger to rage. Majority of females suffer from this emotional instability but not all. Estrogen brings these atrocious changes as in first stages of menstruation estrogen levels rise producing good feelings making a girl feel good but the levels of endorphins, serotonins and encephalins also increase. During the menstruation cycle female’s body prepares her for pregnancy so brain chemicals are also secreted at elevated levels and failure of pregnancy brings an abrupt declination in level of these chemicals causing mood alterations or mood swings.

Carol Livoti, MD, New York City gynecologist and fellow of the American College of Obstetricians and Gynecologists enlightens that PMS occurs during the last (luteal) phase of menstrual cycle starting after ovulation 14-28 days of a women’s monthly cycle and once menstruation starts mood swings withdraw routinely. External stressors for example, a divorce or a loss of job are also responsible for mood alterations. Lower serotonin levels bring depression, irritability and carbohydrate cravings. Some pre-existing conditions like lupus, sleeping problems like insomnia and sleep apnea can also alter behaviour. Daily stress and fatigue may also cause emotional instability. Alcohol, caffeine and other stimulants like sugar can also bring about changes in emotional state.

Symptoms

When estrogen production is high and uterine lining is increasing women can experience headache, cramps, bloating, cravings, sore breasts and overall tension. These symptoms can promote amount and intensity of mood swings during period and most of these symptoms clinch irritability, anger, depression, crying, over-sensitivity, nervousness and anxiety with alternating sadness and rage.

How to overcome

Changing lifestyle can be a remedy against PMS for some females however, in other cases medication substantiates more success. Herbal, dietary supplements, medicines and other natural remedies are now a days available to fight mood fluctuations. Essential fatty acids are key precursors for keeping the mood in a balanced state during menstrual cycle.

Vitamins, Diet and Supplements

Flaxseeds provide essential fatty acids for a balanced hormonal level for keeping mood alterations under control. Dairy products, soya yoghurt, miso, wheat germ, brown rice, nuts, chickpea, lentils and other beans also fight hormonal imbalance. Vitamin B and E are effective antioxidants for tracking hormonal level and emotional state. Vitamins C, B6, magnesium and zinc also have the same function. Milk is an outstanding source of calcium effective against emotional instability. A double-blind clinical trial conducted among college women with PMS in 2009 indicates women supplemented with 500 mgs of calcium twice a day suffered less depression and fatigue than those who didn’t. Mayo clinic recommends 1200 mgs of calcium intake every day for women. Livoti also recommends that plenty of calcium can help to overcome mood changes related to PMS.

Vegetables especially peppers, Brussels sprouts, cantaloupe and cranberries are effective over mood alterations. Good low glycemic carbohydrate increases serotonin levels and increase positive emotions during menstrual cycle. Consumption of small meals throughout the day rather than taking two or three heavy meals during a day also refrain PMS symptoms. A large meal loaded with high percentage of carbohydrates can cause sugar swings worsening PMS. Livoti further explains that low blood sugar levels can result in crying spells and irritability in women with PMS six small meals must be taken to keep a balanced blood sugar level.

Avoiding coffee and other caffeinated drinks for at least two weeks prior to period can make a difference in mood as caffeine increases anxiety, nervousness and insomnia. Staying away from alcohol can be helpful as alcohol acts as a depressant. Keeping a distance from candies, soda and other sugary foods especially a week before period can help to lessen PMS symptoms. Leading nutritionist Neha Chandna says that due to hormonal changes females tend to crave for sweets and they can taste a little but over consumption of sweets and chocolates can be disastrous so instead of jumping towards sugary items it is beneficial to look for naturally available healthy sweet foods like dates and jaggery. Consumption of large amount of fiber filled foods like salads, fruits and nuts also stabilize blood sugar levels. A woman must take a balanced diet to overcome hormonal changes and blood loss by eating foods from all groups maintaining iron level to escape anemia.

Herbal Remedies

Numerous herbal remedies are available to fight mood swings. St. John’s Wort is a very common herb used for treating depression. Vervain tea is used as an anti-anxiety serum which relaxes nervous system and controls mood swings. Ginger, raspberry, black cohosh, dandelion herbs are also recommended for restoring hormonal balance and emotional setback. Chaste tree berry ( Agnus castus) is also used but can be precarious especially if family history carries ovarian cysts and is available in the form of tablets. Other herbs used to fight mood changes include chamomile, fennel, birch leaf, dong quai, ginkgo, raspberry leaf and lemon balm.

Exercise

Physical activity mends mood changes and overcomes depression. Studies indicate that endorphins (feel good brain chemicals) are released during exercise helping to encounter bad mood triggering PMS symptoms. Livoti says exercise boosts energy and helps to fight cramps and bloating. Aerobic exercise like walking, running, bicycling or swimming are also effective. ‘Just Breathe’ is a very common advice during irritation. Studies have proven that breathing deeply and meditation have a control over emotions. It is advisable to sit in a comfortable place by closing the eyes and breathing deeply. Holding the breath for five counts and breathing out just for five minutes every day makes a great difference. Amulya R., a leading yoga expert says exhaling action of breath when extended activates parasympathetic nervous system which is the counterpart of the sympathetic nervous system bringing the body into the ‘rest mode’. The sympathetic nervous system prepares body for ‘fight or flight’ and hence, by activating parasympathetic nervous system one can enjoy the relaxed state. Getting adequate amount of sleep minimum of 8 hours also keeps emotions under check Massage or even water aerobics can also be tried.

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Stress Management

Stress makes PMS symptoms worse. Medication, deep breathing, yoga and individual or group therapy is often effective to beat PMS. Antidepressants better known as the selective serotonin reuptake inhibitors (SSRIs) change serotonin levels in brain and are effective against PMS symptoms and premenstrual dysphoric disorder (PMDD). The U.S. Food and Drug Administration have approved three medicines namely, Zoloft (sertraline), Prozac or Sarafem (fluoxetine) and Paxil CR (paroxetine) for treating PMDD. ‘PMS Escape’ is effective over a carbohydrate drink and Pamprin is more effective for PMS than Midol. Tylenol and NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) reduce pain during period reliving mood fluctuations. L-tryptophan increases serotonin levels. Birth control medication prevents buildup of hormones and shedding of uterine lining but this is only an option for women lacking the desire to get pregnant.

Premenstrual Dysphoric Disorder (PMDD)

Sometimes if a woman is experiencing intense emotional mood bursts there is a possibility of Premenstrual dysphoric disorder (PMDD) and a physician or an alternative remedy must be tried out as intense panic attacks, bad depressions, suicide trials, anger may persist longer than normal. A Mayo Clinic study defines PMDD as a severe form of PMS responsible for extreme mood shifts disrupting personal and professional life of a female. About 30% of the menstruating females have PMS and up to 8% of them have PMDD but the exact reason behind PMDD is still unclear.

Premenstrual dysphoric disorder (PMDD) can be cured by using antidepressants especially the selective serotonin reuptake inhibitors (SSRIs) like fluoxetine and sertraline as they reduce emotional symptoms, fatigue, food cravings and sleep problems. Birth control pills stop ovulation and stabilize hormonal ups and downs but a physician must be consulted first prior to their usage. Calcium, Vitamin B-6, magnesium and L-tryptophan also may also be tried after a physician’s advice. Chaste berry can be an option in PMDD but more research is required. Regular exercise, minimum uptake of caffeine, eating carbohydrates in small more frequent meals can keep a control over mood fluctuations.

Mood swings are a just a hormonal breakthrough happening in the lives of women so they should not be afraid as they are strong enough to overcome any situation. Slight alertness and a minor change in life style can bring revolution making females happier ever after. Dear Ladies, you are victors not victims so don’t be afraid of mood swings, you can overcome and succeed. No need to worry, mood swings are in control.

What Everybody Losing Weight Ought To Know About Their Scales

Those dreaded scales can be quite a problem for some people, affecting motivation, mood, eating habits & of course progress. So I wanted to write an article that would help you understand all the ways that the number on the scale can be positively or negatively affected.

1. If you are taking up exercise as part of your healthy eating or weight loss plan, especially if that includes strength training you may be losing fat at the same time as building muscle, which wouldn’t necessarily show up as weight lost, but would show up in your body measurements.

2. When you eat a very low carb diet, in the first couple of weeks you lose a lot of water weight, this can show up on the scales by as much as 5lb in the first week, however if you then increase the level of carbs at any time, it is likely to show up as an increase.

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3. Weighing yourself at different times of the day can give different results. Always weigh under the same circumstances, in the same clothes at the same time of day.

4. Hormones affect weight quite significantly, so if you are stressed, or pre-menstrual, the number on the scale could show up higher than it actually is. For us ladies there is also the added disruption of increased water weight during this time.

5. If you usually weigh yourself in the mornings, but the night before ‘weigh day’ you eat a high carb meal (such as pasta) this could show up as much as 2lb heavier on your scales in the morning. This is most likely to be water weight rather than actual weight gained, and you would probably be lighter again within a couple of days.

6. Results are not always instant so if you feel like you’ve had a super healthy week, eaten well and exercised your butt off at the gym, you may not see this reflected in the scale for a week or two, depending on whether there are any other factors in play (such as any of those above).

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It takes consistent effort over time to start seeing reductions in the numbers on the scale, and even then sometimes what they say may not be a true reflection, which is why it is important to consider other factors.

– Have your body measurements changed

– Do you have more energy

– Does your skin look healthier

– Are you sleeping better

– Are you noticing even small changes in how your clothes fit

These are all great signs that what you are doing is working, so keep going

Research shows that successful, permanent weight loss can be significantly improved when the approach is personalised to suit you as an individual.

No more dieting, no more going without, no more feeling unhappy with how you look and feel. Just straight forward guidance, support and information on food, nutrition, healthy eating, changing habits and overcoming barriers that have prevented you from losing weight in the past.

Visit http://ift.tt/1IsgSIV for more information.

Stop Forcing the Mountain to Move: Climb It Instead

The game of life— it’s a tricky one. Circumstances within our lives at times throw obstacles in our way to set us off course. Sometimes these obstacles are self-directed and other times they’re simply out of our control. More times than not, it’s the circumstances that are not within our control that may cause us to question our life’s purpose. Should we stay at our job, take a financial risk on a new venture, let family or friends ‘go’, or move to a new location-no matter the question, the decisions we make can change our lives for the better or worse. For those who have experienced the worse, sometimes you simply want to throw your hands up in the air and tell life and its issues goodbye.

So what do you do when you’re forcing the mountain to move and it won’t budge?

I have heard people share that sometimes in order to make a way out of no way, you simply have to force it to move. What happens if you are pushing with all your might and it still won’t move? Sometimes you have to climb it instead.

As I reflect on my life’s journeys, it seems like the last 10 were the most challenging. Every obstacle you could have, from relationship to finances to job security was more than one person could or should ever have to endure. Just like many of you reading this, I lost my way. I felt like I was losing my purpose in life to the point I no longer recognized myself. The weight of life was bearing heavily on my back and I felt drained, alone, and almost quit! Then I realized that I couldn’t force or push something heavier than myself. I had to find the crevices in mountain and learn to leverage them until I reached the top.

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One of the greatest mountains that I vividly remember was having a child who seemed to get sick every time the wind blew. For those of you reading this article, whether it’s your child or you personally, you know how challenging it can be to take time off from work to care of yourself or your loved one IF you fail to have sufficient leave time. If you are like me, you’re counting the number of sick leave time you have for the year while considering your bills and your paycheck. Sad but true, we are often trading dollars for the care of ourselves and our loved ones.

So, as I recall one turning point in my life, I remember becoming extremely ill one year after my son caught a nasty bug at daycare. I remember going to the urgent care, hoping and praying that I would only have to be off work for one day. I also remember the guilt I felt that I was compromising my son’s health in order to ensure that there was food on the table and bills were paid on time. I remember how heavily this issue weighed on my psyche. All I could think about was how this one event could change our family’s situation for the worse. I started to lose faith in humanity. I began to despise my JOB and I felt like failed my child as I need my JOB!

Scream as loud as you can and climb the mountain instead!

I was finished crying. I was tired of the tears. I came to the point where I simply yelled instead. I had to take control of something that weighed more and stood taller than I did. I decided to climb the mountain instead.

Climbing the mountain taught me three things:

1. Look up: What I wanted was in front of me! Those things that shaped me (good or bad) were beneath me. If I wanted to climb the mountain, I had to keep moving. When I allow adverse circumstances to control me, I’ll lose my footing. Instead, when you look upward, you’ll find those things and people around who truly have your best interest at heart. So look up!

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2. Believe in yourself: Never allow the storms in your life to rent space in your mind. Never allow negative people or circumstances to control your individuality. Instead, take time to evaluate your circumstances and make changes as needed. You’re working your way to the top so believe in yourself and never quit!

3. Winning your risk: Stop sitting on the sidelines and waiting for the magic pill to change your circumstances. If you’re always waiting for someone or something to change your circumstances, it may never happen. Learn to take chances in life that will help improve the quality of your life. Leverage the crevices in the body of the mountain and go for it!

In the end, mountains are simply a part of life. Obstacles will always be in your way. It’s how you move through the obstacles and climb up the mountain that will shape your being. You were born to win at this game we call life. So run the race that will lead you to your VICTORY.

Dr. April Lisbon-Peoples is a nationally recognized professional life coach and a global entrepreneur. To learn more about Dr. Lisbon-Peoples coaching services, email her at fit2burn2earn@gmail.com or connect with her on LinkedIn. You may also visit her website, http://ift.tt/1MUNzgZ, to learn more about her entrepreneurial endeavors.

8 Diet Tips to Lose Weight and Get in Shape

The food that you eat is of great importance for you to lose weight. If you want to lose weight, here are diet tips that you should consider:

Get Rid Of Red Meat

Instead of taking red meat you should eat plenty of white meat. Great choices that you should go with are fish and poultry. To ensure that your fish, chicken, turkey or shellfish are healthy you should ensure that you prepare them using the right method. As rule of thumb you should avoid preparing your meat with tartar sauce.

Take Plenty Of Water

Many people confuse hunger with thirst. Before you take food, you should first drink some water. If you take plain water and still you feel hungry, you should drink flavored sparkling water. It’s also wise that you take a cup of fruit-infused herbal tea.

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Start Your Meals With Soup Or Salad

Soup or salad aids in curbing your hunger, prevents you from overeating and controls your portions. Salad contains plenty of fiber which helps you to feel full for a long time. For ideal results, you should top the salad with low calorie dressing.

To limit the amount of fat and calories on your salad, you should make the dressings at your home. It’s also wise to include vegetables and dark mixed greens such as spinach.

When it comes to soup, you should go for broth or tomato based soups such as minestrone and vegetable soup made with stock, broth or tomato soup.

Eat Several Mini-Meals

If you eat fewer calories than you burn, you will definitely lose weight. One of the most effective ways of ensuring that you consume fewer calories is to eat mini-meals. This calls for you to consume 4-5 meals or snacks per day.

Include Proteins In Your Meals

Proteins ensure that you feel full for a long time. Proteins also preserve muscle mass and encourage burning of fats. Although, it’s highly recommended that you include proteins in all of your foods, you shouldn’t take any proteins that you come across-you should only consume healthy proteins such as egg whites, cheese, nuts, beans, soy, seafood and lean meat.

Spice Up Your Food

Spices have been shown to stimulate your taste buds thus you feel full for a long time thus you don’t eat much. To avoid adding weight, you should ensure that the spices you take contain fewer calories.

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Cut On Fried Foods

Fried foods contain plenty of fat which jeopardizes your weight loss. Instead of frying the foods, you should go with other cooking methods such as broiling, boiling, grilling, and baking. To make your food great you should doctor it up by adding your favorite herbs.

Take Fruits As Your Dessert

Instead of taking calorie-filled cookies, you should take a fruit for your dessert. In addition to the fruit containing just a few calories, it also contains extra vitamins, fiber and minerals which are of great help to you.

Conclusion

These are diet tips that you should consider for you to lose weight. In addition to watching what you eat, you should also exercise.

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