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Role of Fiber in Weight Loss

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In our goal to achieve significant weight loss, it is important to understand how fiber affects our diet plans. Such understanding is essential to make our hcg injections work more effectively. We hear our doctors constantly remind us how important it is to include fiber rich foods in our diet, especially if our goal is to shed some of our body’s excess weight. A reminder we do not take seriously. And if we do, the effort starts and stops with sipping a can of pineapple juice. But really, what is the role of fiber in effective weight loss programs such as hcg injections?

Basically, there are two types of fiber: soluble, which dissolves in water, and insoluble, which does not. Soluble fiber helps lower our body’s cholesterol levels. 30 grams of fiber intake can help you lose weight, lower blood pressure and improve the body’s response to insulin.

High fiber food tend to contain low calories. Women aged 50 and below are required to take 25 grams of fiber everyday, while those aged 51 and older are supposed to intake 21 grams of fiber on a daily basis. Men, on the other hand, are supposed to have more fiber intake as those aged 50 and younger are required to take 38 grams of fiber everyday, while those who are aged 51 and over are supposed to have lesser fiber intake of 30 grams everyday.

So does fiber help in effectively losing weight?

Shedding begins from the digestive system, how the body absorbs nutrients and how it excretes waste. Fiber normalizes our body’s bowel movement which decreases the possibility being constipated. It also helps prevents the development of colorectal cancer, which is an abnormal growth of cells which can spread to other parts of the body.

If the body’s bowel movement works as it should be, our body avoids the risk of developing hemorrhoids. It lowers cholesterol level and controls our body’s blood sugar level which reduces the risk of developing heart diseases, as well as type 2 diabetes. High fiber foods are more filling in the stomach which lessens our food intake. It also has fewer calories which is helpful in weight loss.

The busy and demanding careers of people nowadays have left us resorting to take outs for dinner and instant meals for the rest of the day, we simply cannot eat healthy meals three times a day, no matter how much we want to. And so, we substitute the nutrients we lack which we are supposed to get from healthy and hearty meals with vitamins and other food supplements. But Dr. Frank Hu, professor of medicine at Harvard Medical School and of nutrition and epidemiology at Harvard School of Public Health stresses the importance of adequate fiber intake. For him,  it is best to get fiber from actual food, and not from food supplements.

Sources of natural fiber comes from everyday food that we can buy in the grocery store on our way home from work such as wheat oats, vegetables, fruits such as banana, legumes such as nuts and seeds, whole grains, and beans.

Fiber works best when it can absorb water. HIgh amount of water can help in making the stool soft and bulky. Be careful in your fiber intake, though. Adding too much fiber in the diet quickly can promote intestinal gas, abdominal bloating and cramping. So in order to balance out the fiber in our body, drink plenty of water.

 

Quick Workout

Quick Workouts To Do When Your Schedule Is Full

Sometimes, you are so busy with work, school, and social life that you forget to take good care of your health. You skip meals, miss your gym schedule, and when you go home, you sit on your couch or go straight to sleep. If you continue this kind of lifestyle, you will suffer from obesity and diseases. So if you are a busy person but you still want to stay fit and healthy, here are some quick workouts that you can do to help you keep fit and in shape.

20 Minute Full Body Workout

Reminder: Complete circuit 5 times and go as fast as possible.

  • 10 pushups.

  • Jumping jacks until minute 1

  • 10 spider lunges

  • Jumping jacks until minute 2

  • 10 jumping lunges.

  • Jumping jacks until minute 3

  • 10 walkouts.

20 Minute Hardcore Workout

Reminder: Complete circuit 10 times and go as fast as possible. After doing the workout, rest for a minute or two, and start over again.

  • Spider lunges for 30 seconds

  • Rest for 10 seconds

  • Side lunges for 30 seconds

  • Rest for 10 seconds

  • Plank for 30 seconds

20 Minute Upper-Body Burner

Reminder: Go as fast as possible and with complete range of motion. After doing the workout, rest for a minute or two, and start over again.

  • Pushups for 30 seconds

  • Rest for 10 seconds

  • Plank Taps for 30 seconds

  • Rest for 10 seconds

  • Walkouts for 30 seconds

High Intensity Lower-Body Workout

Reminder: Complete circuit 10 times and go as fast as possible and do as many squats as you can. After doing the workout, rest for a minute or two, and start over again.

  • 30 seconds squats

  • Rest for 10 seconds

  • Single-leg deadlifts for 30 seconds

  • Rest for 10 seconds

  • Glute Bridges for 30 seconds

These workouts are scientifically proven to be effective. These focuses on your cardiovascular fitness, power and strength, and endurance. Remember to warm up first, cool down, and if you are suffering from high blood pressure or injuries, consult a doctor first before you doing these workouts. Purchase HCG injections for better results!