Squat Exercise

Do you need a Personal Trainer that can help you achive results? If the answer is yes! You are in the right place!

How to contact us?

Text us on WhatsApp Lux Fitness and Wellness Club today at (508) 393-1660 to schedule your complimentary consultation with the owner TODAY!

Call us at 508-393-1660 and leave us a message as we are training our clients and cannot answer the phone.

Our private fitness boutique is located at 300 West Main Street, Northborough, MA 01532

Mother’s Day

Mother's Day Gift Cards! A special gift for your loving mom, wife or anyone that you believe she deserves.

1on1 Private Personal Training Session in a BEAUTIFUL Boutique!

Hot deal Buy NOW $30 OFF 45 min

step 1 click here to register

https://www.wellnessliving.com/selfsignup/1/qeL0rT6

step 2 click on this link to make a purchase.

https://www.wellnessliving.com/rs/catalog-view.html...

#mothersdaygift #Mothersday2024 #mothersdaygiftideas #mothersdayspecial #MothersDayFitness

#personaltraining

#northboroughma

Address: 300 West Main Street building E, Northborough, MA 01532

Phone: (508) 393-1660

WhatsApp: (508) 393-1660

How can you get stronger legs? watch our video!

 

Squat Exercise

Do you need a Personal Trainer that can help you achive results? If the answer is yes! You are in the right place!

How to contact us?

Text us on WhatsApp Lux Fitness and Wellness Club today at (508) 393-1660 to schedule your complimentary consultation with the owner TODAY!

Call us at 508-393-1660 and leave us a message as we are training our clients and cannot answer the phone.

Our private fitness boutique is located at 300 West Main Street, Northborough, MA 01532

Why is exercise so important for seniors?

Whether you were once much more physically active or have never been one to exercise regularly, now is a great time to start an exercise and fitness regimen. Getting and staying in shape is just as important for seniors as it is for younger people.

Why is exercise important for older people? Getting your heart rate up and challenging your muscles benefits virtually every system in your body and improves your physical and mental health in myriad ways. Physical activity helps maintain a healthy blood pressure, keeps harmful plaque from building up in your arteries, reduces inflammation, improves blood sugar levels, strengthens bones, and helps stave off depression. In addition, a regular exercise program can make your sex life better, lead to better quality sleep, reduce your risk of some cancers, and is linked to longer life.

Many older adults hesitate to get moving because they’re unfamiliar with the types of exercise and fitness that are effective and safe, and aren’t sure how much exercise they need to do. The good news is that any kind of movement is better than being sedentary, so there’s nothing wrong with starting small and working your way up to longer workouts. Your goal should be no less than 150 minutes of moderate intensity activity per week, but if you can’t start at that level, work up to it (and then past it). While there are many dedicated forms of exercise and fitness for adults, you also want to stay physically active throughout the day by taking the stairs, doing yard work, and playing with your grandkids.

When it comes to exercise and fitness for seniors, most can begin without consulting a doctor—but there are exceptions. If you have a major health condition like diabetes, high blood pressure, heart or lung disease, osteoprosis or a neurological disease, definitely talk to your doctor first. People with mobility issues such as poor balance or arthritis should also get advice from their doctor.

Contact LUX Fitness and Wellness Club, for your personal training and your health and fitness needs.

Address: 300 West Main Street building E, Northborough, MA 01532

Phone: (508) 393-1660

WhatsApp: (508) 393-1660

https://www.health.harvard.edu/topics/exercise-and-fitness#exercise-fitness0

 

Overhead Bicep Curl Exercise

Our Trainer Phil t performing an Overhead Bicep Curl exercise.

Call Lux Fitness and Wellness Club today at (508) 393-1660 to schedule your complimentary consultation TODAY!

We are located at 300 West Main Street, Northborough, MA 01532

Text us on WhatsApp: (508)393-1660 or

 

RDL Barbell Exercise

Our Trainer Matt performing the Romanian Deadlift with the barbell exercise.

Call Lux Fitness and Wellness Club today at (508) 393-1660 to schedule your complimentary consultation TODAY!

We are located at 300 West Main Street, Northborough, MA 01532

Text us on WhatsApp: (508)393-1660 or

 

Back Squat Exercise

Our Trainer Matt performing a Back Squat exercise.

Contact today LUX Fitness and Wellness Club for your health and fitness needs. Schedule your complimentary consultation TODAY!

Text us on WhatsApp: (508)393-1660 and will responde you as soon as possible.

Our private studio is located at 300 West Main Street, building E, Northborough, MA 01532

 

Goblet Squat Exercise

Our Trainer Phil performing a Goblet Squat exercise.

Contact today LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio is located at 300 West Main Street, building E, Northborough, MA 01532

 

Free Weight Upper Exercise

Our Trainer Phil performing a Free Weight upper body exercise.

Contact today LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio is located at 300 West Main Street, building E, Northborough, MA 01532

 

Deadlift Variation Exercise

Our Trainer Phil performing a Deadlift Variation Exercise watch our video.

Contact today LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private personal training studio is located at 300 West Main Street, building E, Northborough, MA 01532

April Video# 2

 

Hamstrings Exercise

Our trainer Max discusses one of his favorite Hamstring exercises

Contact today LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio is located at 300 West Main Street, building E, Northborough, MA 01532

April Video# 1

 

Quadriceps Exercises

LUX trainer Max discusses one of his favorite Quadriceps exercises clients perform here at LUX. Contact us today to get started and achieve your fitness goals!

Are you are ready and want to change your situation? we can help you achieve your health and fitness goals. We guarantee results.

If you have tried going to the gym, followed a diet, and don’t see results. Contact us and schedule a FREE Consultation. You have nothing to lose.

Contact today LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio is located at 300 West Main Street, building E, Northborough, MA 01532

March Video# 5

 

Biceps Exercises

Our trainer Max discusses one of his favorite Biceps exercises clients perform here at LUX.

Are you are ready and want to change your situation? we can help you achieve your health and fitness goals. We guarantee results.

If you have tried going to the gym, followed a diet, and don’t see results. Contact us and schedule a FREE Consultation. You have nothing to lose.

Contact today LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio is located at 300 West Main Street, building E, Northborough, MA 01532

March Video# 4

 

Triceps Exercises

Our trainer Max discusses one of his favorite Tricep exercises clients perform here at LUX.

Are you are ready and want to change your situation? we can help you achieve your health and fitness goals with fantastic results. We have a proven record!

If you have tried going to the gym, followed a diet, and don’t see results. Contact us and schedule a FREE Consultation. You have nothing to lose.

How do you get started? Click on the link below and contact us to get started today!

Contact today LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio is located at 300 West Main Street, building E, Northborough, MA 01532

March Video# 3

 

Upper Back Exercises

Our trainer Max discusses one of his favorite Upper Back exercises clients perform here at LUX Fitness and Wellness Club.

Here at LUX, if you are ready and want to change your situation, we can help you achieve your health and fitness goals with fantastic results. We have a proven record!

If you have tried going to the gym, followed a diet, and don’t see results. Contact us and schedule a FREE Consultation. You have nothing to lose.

How do you get started? Contact today LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio is located at 300 West Main Street, building E, Northborough, MA 01532

or click on the link “get started today”

March Video# 2

 

Upper Back Exercises - Latissimus Dorsi

Our trainer discusses one of his favorite Latissimus Dorsi (Lat) exercises to have clients perform here at LUX.

Have you been thinking to change your situation and you don’t know where to start? Feeling uncomfortable going to the gym? You have been working out but you don’t see results? Do you need help with your bad eating habits? If you answered "yes" to these questions, no worries we are here for you! Our proven system can help achieve your health and fitness goals with Fantastic Results!

How do I get started? Click on the link below and contact us to get started today! A consultant specialist will contact you and schedule a FREE consultation for you to find out if you are a good fit for your needs.

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

March Video# 1

 

Chest Exercises

Our trainer Max discusses one of his favorite pectoralis (chest) exercises to have clients perform here at LUX.

Contact us today to get started and achieve your health and fitness goals!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

February Video 4 series 2022

 

Fitness Exercise Equipment

Our trainer Max discusses different types of exercise equipment and what they are utilized for.

Contact us today to get started and achieve your health and fitness goals!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Fitness Anaerobic vs Aerobic

LUX Fitness and Wellness Club trainer Max discusses the difference between anaerobic and aerobic type exercise.

Contact us today to get started and achieve your health and fitness goals!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

 

Fitness 101 Anaerobic vs Aerobic

Video#3 February series

Fitness Cardio vs Resistance Training Part 2

Our trainer Max discusses the benefits of different types of exercise and training utilized at LUX Fitness and Wellness Club that help to guarantee our clients meet their goals!

Contact us today to get started and achieve your health and fitness goals!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

 

Fitness 101 Part 2

February Video#2 series

February Video 1 series 2022

 

Fitness Cardio vs Resistance Training Part 1.

trainer Max discusses the different types of exercise and training utilized at LUX Fitness and Wellness Club that help to guarantee our clients meet their goals!

Contact us today to get started and achieve your health and fitness goals!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

New Year Resolution Tip 4

video#4 January series 2022

 

New Year Resolution Tip 4.

Our trainer Max discusses new year resolutions and how LUX Fitness and Wellness emphasizes small changes in nutrition to start to help achieve the best results possible!

Contact us today to get started and achieve your health and fitness goals!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

New Year Resolution Tip 3

video#3 January series 2022

 

New Year Resolution Tip 3.

Our trainer Max discusses new year resolutions and how LUX Fitness and Wellness emphasizes individuals using enjoyable activities to help achieve the best results possible! Contact us today to get started and achieve your fitness goals!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

New Year Resolution Tip 2

Our trainer Max discusses new year resolutions and how LUX Fitness and Wellness uses incremental changes to help their clients achieve the best results possible! Contact us today to get started and achieve your fitness goals!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

 

New Year Resolution Tip 2

video#2 January series

Heel Wedge Mechanics-

LUX Fitness and Wellness Club Personal Trainer Max goes over the way he helps our clients increase ankle dorsiflexion for certain movements.
Contact us today to get started and achieve your fitness goals!                                                                                             Click on the link below blue tab or
☎ (508) 393-1660
✉ info@luxfwc.com

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Heel Wedge Mechanics

video#5 December series

SMART Goal Setting

LUX Fitness and Wellness Club trainer Max discuss new year resolutions and how LUX Fitness and Wellness uses SMART goal setting to help their clients achieve the best results possible!
Contact us TODAY to get started and achieve your fitness goals!                                                                                             Click on the link below blue tab or
☎ (508) 393-1660
✉ info@luxfwc.com

LUX Fitness and Wellness Club for your health and fitness needs!

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

SMART Goal Setting

video#1 January 2022 series

Jump Landing Mechanics -

LUX Fitness and Wellness Club Personal Trainer Max goes over the proper way to land when performing plyometric exercise!
Contact us today to get started and achieve your fitness goals!                                                                                             Click on the link Blue tab or copy and paste this link below
https://www.luxfitnessandwellnessclub.com/contact-us
☎ (508) 393-1660
✉ info@luxfwc.com

LUX Fitness and Wellness Club for your health and fitness needs. Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Jump Landing Mechanics

video#4 December series

Ankle Strengthening Exercise

LUX Fitness and Wellness Club Personal Trainer Max goes over one of his favorite strengthening exercises for the ankle, the standing calf raise!
Contact us today to get started and achieve your fitness goals!                                                                                             Click on the link Blue tab or copy and paste this link below
https://www.luxfitnessandwellnessclub.com/contact-us
☎ (508) 393-1660
✉ info@luxfwc.com

LUX Fitness and Wellness Club for your health and fitness needs. Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Ankle Strengthening Exercise -

video#3 December series

Ankle Balance Exercise

LUX Fitness and Wellness Club Personal Trainer Max goes over one of his favorite balance exercises for the ankle, the Y-Balance!
Contact us today to get started and achieve your fitness goals!                                                                                             Click on the link  or                                                                                  
☎ (508) 393-1660
✉ info@luxfwc.com

LUX Fitness and Wellness Club for your health and fitness needs. Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Ankle Balance Exercise -

video#2 December series

Ankle Mobility Exercise

Ankle Mobility Exercise - LUX Fitness and Wellness Club Personal Trainer Max goes over his favorite mobility exercise for the ankle, the combat stretch!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Ankle Mobility Exercise -

video#1 December series

Hip Strengthening Exercise - Walking Lunge

LUX Fitness and Wellness Club Personal Trainer Max goes over his favorite strength exercise for the hip, the walking lunge 

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Hip Strengthening Exercise - Walking Lunge

video#3 November series

Hip Stability Exercise

LUX Fitness and Wellness Club Personal Trainer Max goes over his favorite stability exercise, the single leg RDL, for the hip!

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Hip Stability Exercise

video#2 November series

Hip Mobility Exercise

LUX Fitness and Wellness Club Personal Trainer Max goes over his favorite mobility exercise, the 90/90, for the hip!

                 

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Hip Mobility Exercise

video#1 November series

Shoulder Accessory Exercises

LUX Fitness and Wellness Club Personal Trainer Max goes over his 2 favorite accessory exercises for the shoulder! 

Contact us today to get started and achieve your fitness goals!
https://www.luxfitnessandwellnessclub.com/contact-us
☎ (508) 393-1660
✉ info@luxfwc.com                 

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Shoulder Accessory Exercises

video#4 October Shoulder Series

Should Strength Exercise

LUX Fitness and Wellness Club Personal Trainer Max goes over his favorite strength exercises for the shoulder! Contact us TODAY!                           

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Should Strength Exercise

video#3 October Shoulder Series

Basic Shoulder Stability Exercises

Lux Fitness And Wellness Club Personal Trainer Max goes over 2 of his favorite stability exercises for the shoulder.                                  

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

Basic Shoulder Stability Exercises

video#2 October Shoulder Series

Basic Shoulder Mobility Exercises

Lux Fitness And Wellness Club Trainer Max goes over 2 simple exercises to add to your workout routine to help keep the shoulder mobile and healthy! For More Info click on the link or call our studio at 508-393-1660 

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

 

Basic Shoulder Mobility Exercises

video#1 October Shoulder Series


300x310_ew_lemon_dill_chicken_recipe.jpg

Lemon Dill Chicken

PREP TIME

30 minutes

  • TOTAL TIME

    30 minutes

RECIPE HIGHLIGHTS

NUTRITIONAL INFORMATION

Makes: 4 servings

  • Calories173

  • Fat6 g

  • Saturated fat1 g

  • Mono Fat4 g

  • Cholesterol64 mg

  • Carbohydrates3 g

  • Dietary fiber0 g

  • Protein24 g

  • Sodium236 mg

  • Sugars1 g

  • Potassium219 mg

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

INGREDIENTS

  • 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)

  • 3 teaspoons extra-virgin olive oil, or canola oil, divided

  • 1/4 cup onions, finely chopped

  • 3 cloves garlic, minced

  • 1 cup reduced-sodium chicken broth

  • 2 teaspoons flour

  • 2 tablespoons dill, chopped fresh, divided

  • 1 tablespoon lemon juice

  • freshly ground pepper, to taste

  • salt, to taste

INSTRUCTIONS

  1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

  2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.

  3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

 

© Meredith Corporation. All rights reserved. Used with permission.For more recipes go to EatingWell.com

https://www.webmd.com/food-recipes/lemon-dill-chicken

Nutrition Consultations Available at LUX Fitness And Wellness Club. Click on for more info

Contact LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!


The 20 Most Weight-Loss-Friendly Foods on The Planet

Not all calories are created equal.

Different foods go through different metabolic pathways in your body.

They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Here are the 20 most weight-loss-friendly foods on earth that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.(1Trusted Source2Trusted Source).

One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours (3Trusted Source).

Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels (4Trusted Source).

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

SUMMARY

Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5Trusted Source).

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies (6Trusted Source).

SUMMARY

Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

ADVERTISING

3. Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish — and seafood in general — may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (7Trusted Source).

Studies show that a significant number of people don’t fill their iodine needs (8Trusted Source).

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9Trusted Source10Trusted Source).

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

SUMMARY

Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What’s more, these types of veggies generally contain decent amounts of protein.

They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They’re also highly nutritious and contain cancer-fighting substances (11Trusted Source).

SUMMARY

Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes (12Trusted Source13Trusted Source).

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women (14Trusted Source15Trusted Source).

The truth is, meat is a weight-loss-friendly food because it’s high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day (16Trusted Source17Trusted Source18Trusted Source).

Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week (19Trusted Source20Trusted Source).

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.

SUMMARY

Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested (21Trusted Source).

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss (22).

Sweet potatoes, turnips and other root vegetables are also excellent.

SUMMARY

Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.

7. Tuna

Tuna is another low-calorie, high-protein food.

It’s lean fish, meaning it’s low in fat.

Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.

If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

SUMMARY

Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

8. Beans and Legumes

Some beans and other legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

SUMMARY

Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.

9. Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food, making a soup.

Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories (23Trusted Source24Trusted Source).

Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

SUMMARY

Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.

Start a custom weight loss program

Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.

LEARN MORE

10. Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.

Dairy products are also high in calcium, which may aid fat burning (25Trusted Source).

Other low-fat, high-protein dairy products include Greek yogurt and skyr.

SUMMARY

Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

11. Avocados

Avocados are a unique fruit.

While most fruits are high in carbs, avocados are loaded with healthy fats.

They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold (25Trusted Source).

They also contain many important nutrients, including fiber and potassium.

SUMMARY

Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.

12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day (26Trusted Source27Trusted Source).

One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms (28Trusted Source).

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term (29Trusted Source30Trusted Source).

You can find multiple varieties of apple cider vinegar on Amazon.

SUMMARY

Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

13. Nuts

Despite being high in fat, nuts are not as fattening as you would expect.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss (31Trusted Source32Trusted Source).

What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t (33Trusted Source).

Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

SUMMARY

Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

14. Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34Trusted Source35Trusted Source).

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward (36Trusted Source).

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs.

But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.

SUMMARY

You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies (37Trusted Source38Trusted Source39Trusted Source).

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (40Trusted Source).

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (40Trusted Source).

SUMMARY

Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

16. Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (4142Trusted Source).

Of course, correlation does not equal causation, so these studies don’t prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.

For most fruits can be an effective and delicious addition to a weight loss diet.

SUMMARY

Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.

In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (43Trusted Source).

The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

SUMMARY

Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world (44).

Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach (45).

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (46Trusted Source47).

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

SUMMARY

Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

19. Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned (48Trusted Source49Trusted Source).

What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat (50Trusted Source51Trusted Source).

Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides (52Trusted Source).

Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet.

SUMMARY

Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.

20. Full-Fat Yogurt

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time (53).

Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.

SUMMARY

Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

The Bottom Line

It’s easy to find healthy foods to include on a weight loss diet.

These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.

Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.

https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods

Nutrition Consultations Available at LUX Fitness And Wellness Club. Click on for more info

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

20210206_114640.jpg

Russian Twist

One of my favorites. This exercise will strengthen your core, obliques, and spine.

Use your abdominals to twist to the left, then back to the center, and then to the right. This is 1 repetition. Do 2 to 3 sets of 10 to 18 repetitions.

If you are looking to get healthier and in the best shape of your life. Contact Luisa for a consultation, she will be more than happy to help you, as well she has helped thousands of others achieve their health and fitness goals.

click on Learn more

LUX Fitness and Wellness Club for your health and fitness needs.

Contact us NOW!

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!

salad with eggs and tuna .jpg

The Three Main Nutrients That We Find In our Food.

Many people are aware of the three main nutrients that we find in our food.  Protein, Carbohydrates, and Fats.  But what do each of them do?  How do they affect our bodies and what is their relation to weight gain or weight loss?  Which one should you consume if you are trying to gain muscle?  Is there one that you should eat the least of?  Keep reading if you want to find out the answer!

 

Let’s start with Protein.  It’s a personal favorite of mine because they are the nutrient most responsible for muscle gain.  Protein can be found in a variety of different foods but it’s most prevalent in meat and nut-based items.  When your body consumes protein, it is broken down into amino acids which are then used to build and repair muscles.  Your body also uses them as a processing agent for hormones and enzymes as well as a fuel source.  However too much protein can strain the liver, so no more than 300 grams daily should be consumed.  The healthiest sources of protein are typically in Poultry such as chicken and turkey, as well as fish and soy products.  Peanuts, as well as red meats such as beef, venison, or pork, are good secondary sources. 

 

Carbohydrates are the main source of energy your body uses as fuel.  They often come in three primary forms.  Fibers, Sugars, and Starches.  They also come in a variety of different foods across multiple food groups, but bread, pasta, and more processed food normally contain the highest amount of carbs.  Because they are the main source of fuel for our body, most doctors recommend that carbs make up fifty percent of most people’s diets.  However, too much carbohydrate intake often leads to weight gain.  Think of it like putting too much gas in your car.  Normally the gas would leak out all over the place after you filled up the tank.  However, you are not a car and the extra fuel you ingest normally gets stored as fat content.  So, monitoring how many carbohydrates enter your system is extremely important for weight loss. 

Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients. When you focus too much on cutting out all fat, you can actually deprive your body of what it needs most.  To break it down there are two kinds of fat.  Saturated and unsaturated fats.  Saturated fats normally come in high amounts of animal products, dairy, and foods that use lots of oil or grease in their cooking.   Because of this, it is important to limit these kinds of foods in your diet.

Unsaturated fats however are much healthier for you.  These fats are found in nuts, avocados, and other vegetables.  These kinds of fats actually help regulate the body and promote healthier brain function

All of us need a variety of carbs, fats, and proteins to meet our specific goals.  The focus should be on the quality of the food group you are eating from.  Eat leaner meats, more fibers instead of sugars, and unsaturated fats to give yourself the best chance at a healthy lifestyle.

Contact us NOW!

LUX Fitness and Wellness Club for your health and fitness needs.

Text us on WhatsApp: (508)393-1660 to Schedule your complimentary consultation.

Our private studio at 300 West Main Street, building E, Northborough, MA 01532 is waiting for you!