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I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day

I’m a fitness editor, and I live a pretty healthy lifestyle — I exercise five to six days a week, eat a whole-foods-based diet, and get at least seven hours of sleep a night — but in January of this year, I found my weight creeping up on the higher end of what I find comfortable. I’ve struggled to keep weight off my whole life, and thanks to my bipolar II medication, general stress, and love of happy hour, this has only gotten harder as I’ve gotten older.

I also have PCOS (polycystic ovary syndrome), which means I need to be careful with my weight: women with PCOS are more likely to develop type 2 diabetes and insulin resistance (and women with PCOS have a harder time losing weight, which makes this all a fun cycle).

All of that being said: I wanted to check out the Noom weight-loss app to see if it could help me shed some pounds and get back on track with a healthy lifestyle. Created with the help of registered dietitians and other experts, the Noom app aims to not only help you lose weight, but also change your behaviors and reevaluate the thought processes behind the decisions you make. Each day includes new articles on topics such as portion control, staying motivated, identifying your social triggers, and how to decode a restaurant menu.

Noom also includes a daily calorie target, which adjusts based on how much activity you got that day (you manually log your exercise or sync up to your Fitbit or Apple Watch). One of my favorite features of Noom is the comprehensive food log where you type in what you ate and track your daily calories. If your food isn’t in Noom’s database, you can manually add the nutrition information. It also provides a color-coded breakdown of your food based on how calorie-dense they are: green (fruits, veggies, most whole grains, complex carbs), yellow (lean meats, starches, eggs), and red (typically processed junk food but also healthy calorie-dense foods like oils and nuts). You are supposed to aim to eat as many green and yellow foods as possible and limit your red foods to 25 percent or less of your diet.

The biggest adjustment for me was keeping track of everything I ate. Sure, I eat a pretty well-balanced diet, but I’m often tempted by treats in the work kitchen or all of the tasty snacks sent to my office. After hours, it’s easy for me to let one glass of wine turn to three and get carried away with the free chips and salsa. Signing up for Noom really helped me figure out where I tend to overeat and track the true size of a healthy portion: 1/4 cup of almonds is a good-sized snack. Half a bag is not.

After four months on Noom, I’m down 15 pounds! Not as fast as I would have liked, but I do realize that slow and steady wins the race. I didn’t do anything radical aside from read the Noom articles, log my food, work out, and pay attention to my daily calorie budget. Although every day is different for me food-wise, here is an example of what a typical day of eating looks like.

What I Eat in a Day on Noom

My daily calorie target depends on how much activity I’ve done that day. If I’ve worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day (hello, hungover Sundays), my calorie target is closer to 1,200-1,300 a day. Here is an example of a day where I had a moderate workout:

Breakfast: protein smoothie (430 calories)

  • 1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)
  • 1/2 banana (52 calories)
  • 1 tablespoon Perfect Keto Pure MCT Oil (130 calories)
  • 1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)
  • 1 cup baby spinach (7 calories)
  • 3 flowerets of raw cauliflower (9 calories)
  • 3 giant frozen strawberries (12 calories)

Lunch: breaded chicken breast with quinoa and broccoli (405 calories)

  • 3 ounces chicken breast (175 calories)
  • 1/4 serving 365 Everyday Value Whole Wheat Bread Crumbs (25 calories)
  • 1 teaspoon olive oil (40 calories)
  • 1/2 cup cooked quinoa (111 calories)
  • 1 cup roasted broccoli (54 calories)

Afternoon snack: almonds and collagen water (180 calories)

  • 17 Blue Diamond Gourmet Almonds, Rosemary and Sea Salt (120 calories)
  • Vital Proteins Collagen Beauty Water, Strawberry Lemon (60 calories)

Dinner: baked salmon with quinoa and broccoli (397 calories)

  • 3 ounces cooked salmon (195 calories)
  • 1/2 cooked quinoa (111 calories)
  • 1 cup steamed broccoli (55 calories)
  • 1 pat of butter (36 calories)

Daily total calories: 1,412

Food Color Breakdown

Image source: Noom app

On this day, I did a pretty good job of loading up on mostly green foods, a nice amount of yellow foods, and limiting my red foods. I know some of my diet staples are red (like MCT oil and almonds), but I’m going to keep eating them — I just pay attention to the portion sizes.

The Takeaway

I tend to eat the same things over and over, which is one way people find weight-loss success: it takes the guesswork out of having to plan so many meals each week. I also try and meal prep on Sundays, and on this particular day, I made big batches of quinoa in the rice cooker and broccoli (both steamed and oven-roasted) to last for lunches and dinners. I also baked breaded chicken breasts for lunch and salmon fillets for dinner to get my protein in.

My protein smoothie can sometimes be my biggest meal of the day. I make a calorie-dense smoothie like this after my big morning workout to refuel my body and keep me full well until my late lunch. Sometimes I need to supplement with a mid-morning snack, but most days I’m satisfied until 2 p.m. or so.

If I have a day where I know I’m going to be getting drinks after work or want to make room for a delicious chocolate chip cookie from the break room, I make adjustments in my diet the rest of the day. Maybe I’ll skip the MCT oil in my smoothie or forgo an afternoon snack. Sometimes I’ll trade in my quinoa at lunch for double the veggies or leave out the butter on top. Every little tweak or adjustment counts toward my daily calorie target. And while I didn’t reach for something sweet after dinner on this day, I usually have some type of dessert each day that’s less than 100 calories: a square of dark chocolate or a dark chocolate peanut butter cup from Trader Joe’s.

I have never felt deprived doing Noom and I always listen to my hunger cues. Noom has really opened my eyes to what an accurate portion size is and how to plan your meals around your daily calorie target. I still have a little ways to go to hit my goals, but tracking everything in Noom makes it a little easier.

 

 

Source: I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day

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How to Choose an Effective Natural Weight Loss Pill

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There are tons of natural and pharmaceutical weight loss pills and supplements out there.With aggressive marketing by sellers of weight loss pills and supplements, consumers seeking a weight loss supplement or pill may be convinced by the latest sleek advert or social proof /reviews posted by other users.

Unfortunately, some of those reviews/social proofs might not be genuine and again, what works for others might not work for you.Research on various top vendor portals reveals that most consumers prefer natural weight loss to pharmaceutical-based pills.It has been proven that natural supplements have minimal side effects and they offer additional benefits other than weight loss.

While searching for an effective natural weight loss pill, most consumers ask themselves some of the following questions?

  • What is the best natural weight loss pill?
  • What is the best natural slimming pill?
  • What is the best fat burning supplement?
  • Is there a pill to lose belly fat?
  • How can I lose weight fast?
  • What is the best weight loss medication?

70% of consumers complain that their weight loss supplements are not working. Some try out different brands and they realize minimal or no weight loss. This can be very frustrating putting in mind the time and cost a consumer has invested.

Only 10% of consumers realize a significant reduction in their fats/weight after using a given natural supplement. One may ask, but why the discrepancy? The discrepancy can be explained by the following factors:

(1) Weight gain is caused by different factors.

(2) Weight loss pills or supplements have different mechanisms of action.

(3) Weight loss pills only work well when they target the exact cause of weight gain.

(4) Overall weight loss requires a combination of different strategies.

When it comes to weight loss, there is no shortage of pills, drinks, and supplements claiming to help the weight fall off. But how do weight loss pills work?
The best weight loss pills may contain one or more active ingredients intended to increase fat burning/increase metabolism/burn calories, decrease appetite, reduce absorption of fat or regulate your circadian cycle (sleep/wake cycle). Most natural weight loss supplements or pills have natural extracts that act to reduce weight via the aforementioned mechanisms. Others have synthetic ingredients.
1. CAFFEINE
How it works: Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%
2. HYDOXYCITRIC ACID (HCA) (Garcinia cambogia extract)
How it works: Animal studies show that it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings
3. RASBERRY KETONES
Raspberry ketones increase levels of a hormone called adiponectin which has downstream effects on insulin sensitivity and an increase in fat breakdown.4. 4.CHLOROGENIC ACID
Chlorogenic acid can slow the breakdown of carbohydrates in the gut.
5. GLUCOMANNAN
How it works: Glucomannan absorbs water and becomes gel-like. It “sits” in your gut and promotes a feeling of fullness, helping you eat fewer calories
6. GREEN TEA EXTRACT (has antioxidants/caffeine and polyphenols)
Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat.
7. CONJUGATED LINOLEIC ACID (CLA)
How it works: CLA may reduce appetite, boost metabolism and stimulate the breakdown of body fat.
8. CAYENNE POWDER
Cayenne powder isn’t just an ingredient for your favorite dishes. Spicy food increases your body temperature, forcing the body to expend energy (calories) to cool down. Consumed daily, Cayenne powder can increase metabolic rates by up to 25%. By also promoting healthy digestion and maintaining healthy blood pressure.
9. GUARANA EXTRACT
Guarana Extract offers one of the highest concentrations of caffeine among any plant. In fact, it can contain up to 3.6 to 5.8% caffeine by weight whereas coffee has only up to 2%. Caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.
10. IODINE
There is a complex relationship between your weight, thyroid, and metabolism. After all, the hormones secreted by the thyroid gland directly regulate your metabolism. Increasing your iodine intake can improve your thyroid function, which in turn, can boost your metabolism, helping you lose weight.
11. MANGANESE
Manganese helps control your body’s ability to metabolize fats and carbohydrates. It also helps prevent food cravings by regulating your blood sugar4. By assisting in proper thyroid functioning, it helps maintain a healthy metabolism, and because it also helps your body absorb calcium, it reinforces bone metabolism and healthy bone structure too.
12. ZINC CITRATE
Zinc Citrate works with vitamins A and E to manufacture the hormones secreted by your thyroid gland. When combined with vitamin B6, zinc also aids in the production of pancreatic enzymes which enable your body to digest food. Proper digestion helps your body break down food more efficiently, preventing the likelihood of it being stored as fat.
13. COPPER SULPHATE
Copper plays an essential role in the numerous oxidative reactions that help your body convert fats and fatty tissue into energy.
14. HOPS EXTRACT
Hops Extract is regularly used to treat insomnia and other sleep disorders
15. GRIFFONIA EXTRACT
Griffonia Extract is used to create 5-HTP. This substance produces a calm, relaxed state of mind that is thought to improve sleep. Research suggests that sleep deprivation alters hunger-regulating hormones, causing an increase in appetite and a desire for calorie-dense foods.
16. BIOTIN
As an important component of enzymes that work to break down fats, carbohydrates, and other substances in your body, Biotin helps prevent fat storage due to excess calorie intake.
17. PANTOTHENIC ACID (VITAMIN B5)
More commonly known as vitamin B5, pantothenic acid helps your body metabolize food into energy while assisting your liver in metabolizing toxins that can stall your weight loss efforts.
18. THIAMINE (VITAMIN B1)
All eight B vitamins, including Vitamin B5 mentioned above, help your body convert food, especially carbohydrates, into glucose that it can use as energy. Vitamin B1 is no different – it also helps your body metabolize fats and proteins, ensuring you get all the nutrients you need from your food.
19. PYRIDOXINE HCL (VITAMIN B6)
Though all B vitamins are essential, Vitamin B6 is one of the most important. It plays a role in over 100 enzyme reactions in the body, primarily in the metabolism of important amino acids and proteins.
20. ASCORBIC ACID (VITAMIN C)
Like all 8 B vitamins, vitamin C aids in protein metabolism. This means it not only provides your body with necessary proteins but does so while blocking the synthesis of proteins known to cause infection and inflammation.

Are you frustrated with your weight loss pills? Worry no more, this E-Book is for you.It will help you:-

  • Know the pathways that caused your weight gain.
  • Identify the active ingredients to look out for in natural weight loss pills.
  • Learn how to link your weight gain pathway to the best natural supplement that works for you.
  • Learn the strategies you’d use to reduce your weight FAST.

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