How To Lose Weight -- 5 Essential Nutrients That You Must Be Eating To Lose Weight

When it comes to learning how to lose weight, counting calories is not the only thing that you must be concentrating on. According to experts, it is also essential to eat the right nutrients in order to build sexier muscles.

The following are vitamins and minerals that you must consume to help you slim down and give your body the proper fuel for your daily activities:

1. Vitamin C. 
Almost all fruits and vegetables have vitamin C. It promotes healthy blood vessels while supporting the need of your muscle for oxygen and nutrients. When your body has plenty of it, your muscles can work better and they can recover quicker.

2. Calcium
Your body needs calcium to have stronger bones and muscles. Experts on how to lose weight also recommend eating foods rich in calcium to help them achieve their weight loss goal easily. To provide your body with the right amount of calcium in a day, you need to consume at least 1,2000 mg. Dairy products, green veggies, milk and calcium supplements can provide the daily dose. If you want to take a supplement, you must choose a product with vitamin D to help you absorb calcium.

3. Magnesium
This mineral is beneficial to alleviate muscle cramps and soreness while you are lifting weights in order to lose weight. If you are lifting weights, it is okay to consume up to 400 mg of magnesium a day but the recommended dose is only up to 320 mg a day. Magnesium can be found in whole grains, nuts, spinach, legumes and certain supplements. Soaking in a relaxing epsom salt bath is also a great source of this mineral.

4. Vitamin D
The power of this vitamin cannot be outshone, especially if you want to know how to lose weight and gain muscle mass. This vitamin is needed for bone growth and strength. If you do not get enough sun exposure, you may take a supplement of up to 6,000 IU of D3 a day. But be sure that you measure your D levels before consuming such supplement.

5. Vitamin E
Found in almonds, this vitamin contains anti-oxidants that are useful in helping your cell membrane recover from the stress while exercising. Do not take more than 15 mg a day to avoid nausea, weakness, stomach pain and death caused by high doses of vitamin E.

Do you take all or some of these nutrients to help you on how to lose weight?

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What Is HDL? -- 5 Must-Eat Foods To Increase HDL Level

What is HDL? 
It is considered a good cholesterol. High Density Lipoprotein gathers all bad cholesterol in your body from the arteries and carries it back to the liver. It has anti-inflammatory effects that are beneficial to your heart. And this is one of the reasons your HDL level must be high so it can protect your arteries from plaque build-up.

The ideal HDL levels must be over 40 mg/dL for men and 50 mg/dL for women. Although genetics can affect the level of your HDL, you can still change that by improving your lifestyle choices. These are the foods that can help you increase this good cholesterol level.

1. Nuts
They are good sources of healthy fats, which are good for your heart. What is good thing about them is that you can easily add them to your cereal, salad, pasta dishes and rice. They can be eaten raw, toasted or baked.

2. Salmon, mackerel and other seafood choices. 
You must aim for fatty fish options like halibut, albacore tuna, salmon and mackerel. They contain omega-3 fatty acids, which are known to be beneficial for your heart. They can reduce the risk of death. The recommended serving is at least 2 servings per week. Fish oil supplements are also great if seafood is too hard to find.

3. Olive oil. 
This, too, is great in elevating your HDL level as it contains high level of unsaturated fats. Instead of using butter, you can cook your food in an olive oil. But, even though it is healthy, it is still oil. So, you must only use it in moderation.

4. Avocado. 
It may be high in fat but it is also good for your heart. You can spread it on your sandwich or add it to your omelets.

5. Oatmeal. 
It is not only rich in fiber but it is also great in bumping up your HDL. While it increases your good cholesterol, it also reduces LDL. It is an excellent source of fiber just like bran, dried peas and beans.

6. Exercise .
You must incorporate these foods with daily exercise to produce more HDL. Aim to become active for 30 minutes each day and your heart will thank you for it.

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Hunger: Understanding Your Hunger Rhythms

Hunger usually comes and goes. There are various factors affecting hunger, such as the level of your activity and the number of calories you have eaten. If you want to lose weight, eating each time you feel hungry may not be convenient. But do you know that you can re-train yourself so that hunger comes in a particular time?

Re-train yourself. 
Yes, you can train yourself to feel hungry during your scheduled lunch hour. You can do this by eating more protein in the morning.

If you want to have an early dinner with your family, you can have a very light afternoon snack by eating a fruit.

Eat breakfast. 
Some people do not feel hungry in the morning. But because it is essential to break the fast, you must re-train your body to be hungry first thing in the morning. You can do this by cutting down your midnight snack or get up earlier and eat slowly.

Wait until you are hungry. 
Preventive eating can happen if you force yourself to eat so you will not feel hungry at an inconvenient time. But you will be more comfortable and content at the same time if you only eat when you are hungry.

Learn to trust your body's signal. 
For women, fluctuations in their hormone levels are usually the reason diets fail. Women are more likely to cheat on the type of diet they are following if their diet does not match their hunger levels.

So, in order to satisfy your hunger, you must know your body's signals so you will only eat when you feel hungry.

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Diet Foods: 8 Snack Ideas That Prevent Your Condition From Worsening

People with diabetes know that eating is quite a challenge at first and knowing the right diet foods is a must. Thankfully, there are ways to help them get used to eating smarter snack choices.

Listed below are snack ideas that you might want to try and place on your meal plan.

1. Orange. 
An orange is a fruit that has only 11 grams of carbohydrates and 1 gram of protein. Its calorie-content is only 45.

2. Frozen fruit juice bar. 
It may seem like a very sweet choice but this bar only contains 11 grams of carbohydrates, 1 gram of protein and 45 calories.

3. Light popcorn. 
In diet foods book, light popcorn is described as 3 cups of popcorn with no butter or cheese. It has 12 grams of carbohydrates, 60 calories and 2 grams of protein. You will feel full for longer hours.

4. Sandwich. 
No. It is not a sandwich from McDonalds. Rather, it is a sandwich that consists of 1 slice of bread, lunch meat and one ounce of cheese. This choice contains 13 grams of carbohydrates, 15 grams of protein and 149 calories.

5. Apple. 
A 2.5-inch-diameter apple contains 14 grams of carbohydrates, 0 grams of protein and 53 calories. (This is my favorite snack.).

6. Chocolate Milk
It must be a low-fat 8-ounce of milk. It contains 26 grams of carbohydrates, 8 grams of protein and 158 calories. Swiss Miss Fat-Free is a good option too as it only contains 50 calories. This is also great for individuals who want to lose or maintain their ideal weight.

7. Low-fat yogurt. 
A 6-ounce container contains 33 grams of carbohydrates, 7 grams of protein and 174 calories. You must be picky when considering this option as some yogurts do contain more carbs and calories.

8. Pear
A small pear has 22 grams of carbs, 1 gram of protein and 81 calories.

There are other diet foods for diabetes that you can choose from, which are ideal for your case. You just need to know its carbohydrate content to avoid worsening your condition.

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Dental Plans: 5 Ways To Help You Find The Right Plan

Dental plans can help you deal with the high cost of dental services in order to achieve good oral health. With the right coverage, you will never have to worry about your dental problems. To assist you in finding out the best plans for your own situation, here are some tips provided by experts:

1. Find a dental plan that offers value for your money. 
Instead of going for the cheapest option, you must find a plan that can provide you minimum services for your dental care. Cheap does not always mean good.

2. Let you choose a dentist. 
Sign up with a plan that lets you choose a dentist. In this way, you can find a tooth doctor that can offer what you need and accept the dental policy that you have.

3. Study the policy details. 
Before you sign up, you must check the provisions and the procedures included in the plan. You must ask for the hidden fees that may not be included in your coverage. You must always investigate deeply.

4. Make sure that you can get dental services within your residence. 
In this way, you do not have to drive miles away just to visit a tooth doctor who can accept your policy.

5. Shop around. 
Do not obtain the first dental plans you have seen. Instead, you must shop around and obtain quotes from different providers. Then, compare all your options before making a final decision.

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Acne Prevention: 5 Tips That Can Make Acne Vulgaris Go Away

Here are some things to keep in mind to prevent acne from recurring:

1. Clean your face. 
But you must only clean it once or twice a day. Overcleaning will not do any good to your condition.

The main goal of washing your face is to remove impurities and excess oil from the skin surface.

When washing your face, you must only use warm water and not hot. Avoid using harsh soap. Instead, you must only use mild facial cleanser. Avocado soap is a good one too.

Do not scrub your skin using a loofah or a washcloth.

2. Use moisturizer. 
Even if you have oily skin, you still need to apply moisturizer. But make sure it is gel-based. The importance of this product is to avoid drying your skin as topical acne products contain ingredients that can cause dryness and skin peeling. Herbalife Soothing gel is a good moisturizer, too.

3. Apply an anti-bacterial agent. 
It must be a product that contains salicylic or benzoyl peroxide, which is known to get rid of bacteria and slough off skin. You must first start at a small amount. Then, increase or decrease the amount later.

4. Avoid applying makeup. 
If you have to wear a makeup, you need to wash it off before going to bed. Choose oil-free cosmetics without those harmful chemicals. Your dermatologist may also recommend going for water-based cosmetics.

5. Visit a dermatologist. 
You and your dermatologist can work together to prevent acne from appearing on your face.

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