tag:blogger.com,1999:blog-43488991094197704572024-03-27T02:17:34.026+01:00LOSE WEIGHTVelehttp://www.blogger.com/profile/04416454219945238931noreply@blogger.comBlogger307125tag:blogger.com,1999:blog-4348899109419770457.post-22111868064166164982020-09-05T19:59:00.000+02:002020-09-05T19:59:05.732+02:0025 Weight Loss Habits of Healthy People<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh-VyFTtvBFcXLp7hW47or9je0GiQ8WaSeW2hAvtKYki_ZCny8Omn-8pz72mwGWId5jJpwoszqb8SxDML2FDBbAu_26HfoL1cM-7ZUptVKVVa7nZOC_0GY__D3LPwNhFB3USJr_sQUY6w/s600/habits-lose-weight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh-VyFTtvBFcXLp7hW47or9je0GiQ8WaSeW2hAvtKYki_ZCny8Omn-8pz72mwGWId5jJpwoszqb8SxDML2FDBbAu_26HfoL1cM-7ZUptVKVVa7nZOC_0GY__D3LPwNhFB3USJr_sQUY6w/w640-h320/habits-lose-weight.jpg" width="640" /></a></div><br /><h3 style="text-align: left;">“<span style="font-weight: normal;"><i>Weight loss can change your whole character. That always amazed me: Shedding pounds does change your personality. It changes your philosophy of life because you recognize that you are capable of using your mind to change your body.</i></span>” – Jean Nidetch</h3><p></p><p>Suppose, for the first time, you wanted to look into a weight loss (diet) program. You hop on Google, type in “weight loss program” and hit ‘Search.” Immediately, you’re on sensory overload as you attempt to decide which on what link to click. (Heaven forbid you type in “easy/quick/fast weight loss.”)</p><p><b>The ability to lose (and gain) weight is determined by many factors: genetics, hormones, metabolism, diet, environment (work/life, etc.), emotional state, active/sedentary lifestyle, etc.</b></p><p>Despite all of the information available out there, it can still be difficult to understand – much less “sign up”– for any weight loss “program” or “lifestyle.” There’s always some profit-driven company looking to sell you some B.S. product or program which, more often than not, is devoid of scientific rationale.</p><p>Individuals who are successful in their weight loss efforts (i.e. losing and maintaining a healthy weight) recognize two essential things. (1) Approaching the process of losing weight with a definite start/end date rarely works, and (2) the best “diet” program is one that fits your body, lifestyle, and tastes.</p><p>In other words: what works for you?</p><p>Answering this question is not always easy. So, we’ve taken it upon ourselves to devise a list of scientifically valid methods of weight loss from various sources – including doctors, dietitians, nutritionists, and people who’ve been successful.</p><h1 style="text-align: left;">HERE ARE 25 THINGS HEALTHY PEOPLE DO TO LOSE WEIGHT:</h1><h3 style="text-align: left;">1. BELIEVE IN BREAKFAST</h3><p>Various studies show that individuals who skip breakfast tend to be heavier than those who eat “the most important meal of the day.” Whole-grain toast, eggs, oatmeal, yogurt are all quick and healthy choices.</p><h3 style="text-align: left;">2. Serve from the stove</h3><p>After the meal is prepared, leave the serving dishes on the stove as opposed to a table. Research shows people eat 10 percent less.</p><h3 style="text-align: left;">3. SINGLE-SERVE</h3><p>When eating on the go, put your snacks into single-serving baggies. This simple practice will help keep you from overindulging.</p><h3 style="text-align: left;">4. Protein. Every meal.</h3><p>Losing weight can be arduous on your muscles. Consuming protein during every meal helps to maintain muscle mass. Leucine is the amino acid responsible for this protective effect.</p><h3 style="text-align: left;">5. GET SOME CALCIUM</h3><p>Calcium intake is one of the most overlooked aspects of losing weight. Research demonstrates that consuming three servings per day of calcium-rich foods can increase the rate of weight loss 50 to 70 percent!</p><h3 style="text-align: left;">6. EXERCISE</h3><p>Knew this was coming, didn’t ya? Though weight loss is mostly about diet, exercise plays a vital role too. A regimen that mixes cardio with weight training is best.</p><h3 style="text-align: left;">7. KEEP A JOURNAL</h3><p>WebMD lists maintaining a record of your food intake as one of the best habits for weight loss. Aside from food, it’s also recommended to write down your daily physical activity, emotional triggers and habits that lead to inactivity and overeating.</p><h3 style="text-align: left;">8. EAT OFTEN</h3><p>Skipping meals means lack of nutrition – a big no-no when trying to lose weight. Eating every 4-5 hours helps manage your appetite and ward off cravings.</p><h3 style="text-align: left;">9. SLOW AND STEADY</h3><p>The research is in: binge dieting hardly ever works. The healthier, more sustainable weight loss rate is 1-2 pounds weekly; which also helps ensure you’re losing real fat, not muscle or water weight.</p><h3 style="text-align: left;">10. HAVE A SUPPORT SYSTEM</h3><p>According to a study published in the Journal of the American Medical Association, people successful at losing weight have a workout buddy and a supportive circle of friends and family.</p><h3 style="text-align: left;">11. REWARD YOURSELF (WITHOUT FOOD)</h3><p>Incentives are a powerful thing when losing weight. Write down weight loss goals in 5-10 pound increments – and then reward yourself with an activity you enjoy.</p><h3 style="text-align: left;">12. BUY A “FUTURE OUTFIT”</h3><p>Buy an outfit for your ideal size and hang it somewhere. This visual cue will help keep you motivated.</p><h3 style="text-align: left;">13. FEED THE FAMILY</h3><p>If your partner/spouse or kids like to indulge, try buying snacks they like that you don’t.</p><h3 style="text-align: left;">14. CLENCH YOUR FISTS</h3><p>This one’s strange, but useful: studies show that clenching your fists for 30 seconds helps with impulse control.</p><h3 style="text-align: left;">15. TRY SOME TURKEY</h3><p>After the occasional “sweet treat,” eat a piece of deli-sliced turkey to keep from overindulging.</p><h3 style="text-align: left;">16. SET REALISTIC GOALS</h3><p>Instead of having a goal to “lose 20 pounds,” write the numbers 1-20 in a journal. After losing a pound, cross a number off and congratulate yourself!</p><h3 style="text-align: left;">17. USE A SMALLER PLATE</h3><p>Forget about those large dinner plates. Get a set of smaller dishes and use them at each meal.</p><h3 style="text-align: left;">18. EAT THAT SOUP</h3><p>According to researchers from Penn State University, you’ll consume 20 percent fewer calories by eating a bowl of healthy, low-calorie soup beforehand.</p><h3 style="text-align: left;">19. OIL UP YOUR BREAD</h3><p>If you refuse to give up the occasional bread, we don’t blame you. Try this, though: use olive oil instead of butter. You’ll eat 20 percent less and consume 13 percent fewer calories.</p><h3 style="text-align: left;">20. CUT BACK ON THE MEAT</h3><p>Lisa McRee, a former Good Morning America co-host who lost 30 pounds, has this advice: “Eat at least 80 percent things that grow and no more than 20 percent things that walk.” Makes sense.</p><h3 style="text-align: left;">21. PUMP UP THE JAMS</h3><p>Working out while listening to your favorite tunes will increase the tempo (thus intensity) of each workout.</p><h3 style="text-align: left;">22. DISTRACTIONS ARE GOOD</h3><p>Well, they’re good when experiencing food cravings – which usually pass in a matter of minutes. During this time, distract yourself by reading, meditating, or going for a brisk walk.</p><h3 style="text-align: left;">23. GET IN SOME FIBER</h3><p>Fiber helps normalize blood sugar levels, making it far less likely you’ll reach for some sugar-laden treat.</p><h3 style="text-align: left;">24. DEEP BREATHING</h3><p>Become familiar with and practice the art of deep breathing. Inhale through your nose to a count of four, hold for a count of five, and slowly exhale. Repeat this a few times when experiencing cravings or stress.</p><h3 style="text-align: left;">25. SHOP OUTSIDE THE AISLES</h3><p>A simple “dieting” rule that’s been around for a while. Go around the aisles, not through them.</p><p>Source: <a href="https://www.powerofpositivity.com/healthy-weight-loss-habits/">www.powerofpositivity.com</a></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-27750271934443808842020-08-12T13:17:00.001+02:002020-08-12T13:17:50.222+02:00Scientists Explain The Best Breakfast to Lose Weight Fast<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivQW5ZBJVaRzW904U9tCto3SRd-IAQ9dPA_OKRuxtkLi-ovwXv-dYkTLeI81UHOQznxeRjz-ImMYvfMY78Oxi0X3otApv0VzCEFtryuN2dR3brWkQnC45wsLJHSRW4sNsyc2l1yXNgVvg/s1600/Breakfast+to+Lose+Weight+Fast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Breakfast to Lose Weight Fast" border="0" data-original-height="300" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivQW5ZBJVaRzW904U9tCto3SRd-IAQ9dPA_OKRuxtkLi-ovwXv-dYkTLeI81UHOQznxeRjz-ImMYvfMY78Oxi0X3otApv0VzCEFtryuN2dR3brWkQnC45wsLJHSRW4sNsyc2l1yXNgVvg/s640/Breakfast+to+Lose+Weight+Fast.jpg" title="Scientists Explain The Best Breakfast to Lose Weight Fast" width="640" /></a></div>
Are you looking to lose weight? If yes, then you need to ensure that your breakfast, which is the most significant meal of the day, is healthy. Eating doughnuts and cakes is not the way to have a healthy breakfast meal.<br />
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So how do you prepare a healthy breakfast meal? First, pick ingredients that are low in calories. Then be sure that your ingredients have high levels of nutrients like proteins and fiber that boost fullness.<br />
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Scientists explain that these are the best breakfast foods to lose weight fast.<br />
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1. NUTS</h3>
Nuts offer the ideal balance of heart-healthy fats, protein, and fiber, making them a perfect addition to your breakfast. Research has shown that including nuts in a Mediterranean diet decreases your weight critically.<br />
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Another study included 65 adults and compared the impacts of a low-calorie diet with 84 grams of almonds daily to a low-calorie intake with complex carbs. Both breakfast diets had equal amounts of proteins and calories. But by the end of six months, participants who took almonds had lost 56 percent more body fat and 62 percent more weight as compared to those who took complex carbs.<br />
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Remember that nuts are also rich in calories. Hence, it is critical to restrict your intake to about 28 grams per intake to prevent the calories from accumulating in your body. Mix a serving of nuts into homemade granola, cottage cheese, or yogurt to make your nutritious breakfast and allow yourself to lose weight.<br />
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2. FLAXSEEDS</h3>
Flaxseeds have high levels of viscous fiber, which is a soluble fiber type that absorbs water to create a gel in your digestive system. Research reveals that soluble fiber is particularly effective at slowing down digestion, which could aid in decreasing appetite and lowering calorie intake; thus, it assists you in losing weight fast.<br />
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Studies suggest that putting flaxseeds in your breakfast diet can have a potent effect on appetite control and weight loss. A study discovered that taking a drink prepared with flaxseeds increased satiety and minimized appetite. This was in comparison to a beverage sweetened with sugar.<br />
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Another study comprising 18 men revealed that bread buns with flaxseed fiber reduced appetite and enhanced satiety as compared to regular buns. Flaxseeds are versatile and easily enjoyable. Ground flaxseeds can be sprinkled over cereal, mixed with water, or used in preparing breakfast smoothie.<br />
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3. OATMEAL</h3>
Oatmeal is a delicious and healthy breakfast option, particularly if you want to lose weight. Oats are low in calories but high in protein and fiber, the two compounds that affect weight control and appetite.<br />
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Specifically, oats are a rich source of beta-glucan. This fiber has been proven to boost heart health, immunity, and more. According to research, beta-glucan can balance levels of blood sugar in order to avoid crashes and spikes that could boost your appetite.<br />
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A study that involved 14 overweight adults also revealed that eating high amounts of beta-glucan resulted in elevated levels of peptide YY hormone that aids in the regulation of food intake through appetite reduction.<br />
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Mix 235 grams of prepared oatmeal with 74 grams of berries, a handful of almonds, and 7 grams of ground flaxseed. You’ll have a great breakfast rich in fiber.<br />
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4. CHIA SEEDS</h3>
Chia seeds are a perfect breakfast supplement to help you lose weight fast. They are rich in fiber and can absorb water to create a gel that expands in your tummy, which help you feel satisfied longer.<br />
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They also have high levels of protein. This can slow down the emptying of your tummy and minimize levels of ghrelin hormone that works to stimulate hunger. A study in 11 adult participants discovered that consuming chia seeds baked into white bread minimized both blood sugar levels and appetite.<br />
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Another 3-month study in 19 adults revealed that 35 grams of chia flour every day critically minimized waist circumference and body weight.<br />
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Try preparing a chia seed breakfast by combining 28 grams of chia seeds with 245 grams of yogurt. Leave the mixture for half an hour so that the seeds can swell before topping it off with 74 grams of berries. Chia seeds can also be consumed with oats, smoothies, and tea.<br />
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5. GREEN TEA</h3>
Green tea is a significant ingredient in most fat-burning supplements and diet pills. This food has been studied widely for its fat-burning and metabolism capacities.<br />
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For example, a study involving 23 adults discovered that consuming three capsules of green tea extract improved fat burning by 17 percent within half an hour. Another study involving 10 participants revealed that green tea extract increased the speed of metabolism. It also boosted burning of calories over a day by four percent.<br />
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A similar study in 31 participants discovered that drinking a beverage that has calcium, caffeine, and particular compounds present in green tea thrice a day improved the number of calories burnt each day by 106 calories. Hence, you can lose weight fast with green tea.<br />
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There are numerous ways to have your green tea for breakfast. Try squeezing a lemon, adding some honey, and including some ginger or mint when making your green tea.<br />
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6. KIWIS</h3>
Kiwis are rich in potassium, vitamin K, and vitamin C. They also have high levels of fiber. You can get 21 percent of your daily requirements from 177 grams of kiwi.<br />
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Research in 83 ladies revealed that a calorie-restricted, high-fiber diet was effective at minimizing appetite and preoccupation with meals while also reducing waist circumference, body fat, and body weight.<br />
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Additionally, kiwis have a particular fiber type called pectin. Pectin has been proven to induce satiety, reduce appetite, and help you lose weight. Kiwis are also a natural laxative that stimulate the movement of your gut. They support regularity and aid you in losing water weight temporarily.<br />
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Sliced kiwis are fantastic for a nutritious breakfast. They can also be added to cereals, smoothies, and yogurt.<br />
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7. COFFEE</h3>
Many studies have proven that your daily cup of coffee could help you lose weight. Due to caffeine content, coffee could assist in weight loss by improving fat-burning and metabolism.<br />
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According to research in eight participants, the consumption of caffeine boosted metabolism by 13 percent and enabled the breakdown of fats. Another study involving 58,157 adults revealed that coffee could assist in weight-control in the long-run since heightened intake of coffee was linked to less weight gain over 12 years.<br />
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Since coffee cannot make for a complete breakfast meal, you can pair it with other healthy breakfast foods to upgrade your morning meal. Be sure not to overdo on the creamer or sugar; this will only add calories and reverse some of the potential health benefits of coffee.<br />
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<h3>
8. GRAPEFRUITS</h3>
Grapefruits are well-known components of numerous diets and programs that help you to lose weight. In addition to being low in calories, they are rich in fiber and water content, which aid in weight loss.<br />
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According to research in 91 participants, it was discovered that consuming half a grapefruit prior to meals led to critical weight loss. The study took three months; people who ate grapefruits lost about 1.6 kg, which was five times more in comparison to the control group.<br />
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Another study that involved 85 participants showed that consuming grapefruit juice or grapefruit before a low-calorie meal for three months reduced body fat by 1.1 percent, decreased calorie intake by 20-29 percent, and increased weight loss by 7.1 percent.<br />
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Fresh grapefruit slices are perfect for a balanced breakfast. You can also add them to fruit salads, smoothies, and parfaits.<br />
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But if you are taking any medication, be sure to inform your pharmacist or doctor before consuming any grapefruit. Particular drugs could interact with grapefruit, potentially resulting in some adverse effects.<br />
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9. BERRIES</h3>
Berries include varieties like raspberries, blackberries, strawberries, and blueberries. They are rich in nutrients but low in calories.<br />
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Besides offering numerous essential minerals and vitamins, berries have high levels of fiber, which could minimize hunger and food consumption. A study involving 12 ladies discovered that swapping a high-sugar morning snack for some mixed berries minimized calorie consumption later in the day by about 133 calories.<br />
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Another study involving 133,468 participants revealed that each daily serving of mixed berries was linked to 0.5 kg of weight loss over four years. Add berries to your breakfast oatmeal, yogurt, or smoothie to lose weight fast.<br />
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10. SMOOTHIES</h3>
Smoothies are an easy and quick way to consume high levels of nutrients. Also, when consumed as a breakfast meal, they can help you lose weight.<br />
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Because you can personalize your ingredients, you can tailor your smoothie to suit your personal preferences. Putting low-calorie fruits and veggies can improve the intake of fiber to reduce appetite.<br />
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You can include some ingredients that have high levels of protein to increase satiety and eradicate cravings. However, note that smoothies can increase calorie consumption if you overdo on ingredients that are rich in calories.<br />
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For a straightforward weight loss smoothie, combine 240 ml of milk with some leafy greens, 28 grams of chia seeds, and 144 grams of strawberries. Drink your smoothies throughout the morning period to fight off cravings.<br />
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<b>CONCLUSION</b><br />
Whether you settle for a smoothie, fruit salad, oatmeal, or any one of these healthy foods, you will lose weight fast. Even if you are not doing any exercises, you will still see some great results. However, these results can be significantly increased if you combine these healthy foods with some daily exercises.<br />
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You need a lot of discipline when starting your journey to lose weight. Therefore, be strict on your diet and be patient and you will see some tremendous results.<br />
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Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/05/8-hormone-imbalances-that-make-it-hard.html">8 Hormone Imbalances That Make It Hard to Lose Weight</a></h3>
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Source: <a href="https://www.powerofpositivity.com/lose-weight-fast-breakfast/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-56626958535505393372020-08-08T05:46:00.003+02:002020-08-08T05:46:33.877+02:007 Morning Habits That Make It Harder to Lose Weight<p> </p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvyTDsXHcqSSRXyTgJiH2AiTx6329T79TyMkBMGUhwUGX3g0NszMu2en4f9E7Nozz76OTMPWxqReTA1tt8326KmlDS25mOJpM6g25PEWo6I4v54F3RFtkTqudY_xI5gzeHEDu-T2Dzv14/s600/7+Morning+Habits+That+Make+It+Harder+to+Lose+Weight.jpg" imageanchor="1" style="display: block; padding: 1em 0px;"><img alt="7 Morning Habits That Make It Harder to Lose Weight" border="0" data-original-height="300" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvyTDsXHcqSSRXyTgJiH2AiTx6329T79TyMkBMGUhwUGX3g0NszMu2en4f9E7Nozz76OTMPWxqReTA1tt8326KmlDS25mOJpM6g25PEWo6I4v54F3RFtkTqudY_xI5gzeHEDu-T2Dzv14/w640-h320/7+Morning+Habits+That+Make+It+Harder+to+Lose+Weight.jpg" title="7 Morning Habits That Make It Harder to Lose Weight" width="640" /></a></div>Why are morning rituals so important? Well, the way your morning starts often dictates how the rest of your day is goes. If you get up on the wrong side of the bed, then your whole day may feel horrible.<p></p><p>It’s more or less the same with weight gain. No matter how hard you try to lose weight, there are just some morning habits that contribute to weight gain and tune your body towards consuming more calories.</p><p>Body fat accumulates on our bodies from many sources in our daily routines. It’s not as simple as choosing to have a healthy breakfast every day – although, as we’ll see, that does help a lot. If you’re serious about your weight loss, there are specific habits that will always keep you from achieving your goals.</p><h3 style="text-align: left;">HERE ARE 7 MORNING HABITS THAT MAKE IT HARDER TO LOSE WEIGHT</h3><h3 style="text-align: left;">“<i style="font-weight: normal;">Cutting back on calories is not the answer to successful weight loss and successful health … you have to increase the quality of what you eat, not just reduce the quantity.</i>” – Joel Fuhrman</h3><h3 style="text-align: left;">1. YOU DON’T DRINK A GLASS OF WATER AFTER YOU WAKE UP.</h3><p>Whether it’s because you forget, or because you didn’t know – many people don’t do this. Good news! It’s a simple routine to include in your morning activities. If you need a reminder, set a glass of water on your nightstand before you go to sleep. In the morning, first thing after you wake up, drink it. Many people think you should drink water during breakfast; however, that’s wrong. </p><p>Water’s function is to accelerate your <a href="https://amzn.to/31raPkq" target="_blank">metabolism</a> and make processing breakfast a lot easier. It’ll also help you get rid of the unhealthy toxins in your body. So, no matter whether you feel it or not, make sure you drink that glass of water every morning and you’ll see your body fat decrease more quickly!</p><h3 style="text-align: left;">2. YOU DON’T LET THE SUNSHINE IN.</h3><p>And no, we’re not talking about listening to the song. Sunlight is good for you any time of the day, but it’s especially good when you wake up. If you like sleeping with the curtains closed, it’s time to train yourself out of that habit. The rays of the sun will help you kickstart your metabolism right and prepare your body for both eating breakfast and processing it the right way. </p><p>You’ll also be surprised by the burst of energy a little bit more sunshine will give you. Just 20 or 30 minutes of sunshine in the morning will be great for your BMI and your weight loss journey.</p><h3 style="text-align: left;">3. YOU ADD TOO MUCH TO YOUR MORNING CUPPA.</h3><p>This is a difficult one for people who want to lose weight, especially those for whom caffeine is a necessary ingredient to start the day. But it’s not really about the coffee itself. In fact, coffee is a natural antioxidant and great for your digestion. No, it’s if you have coffee with sugar, milk, or other additions. All those sugars in the morning will do the exact opposite of aiding digestion. </p><p>They’ll add calories and you’ll start off behind on your weight loss goals. Drop the sugar and go for a black cup of coffee. Or even better, switch to green tea, a natural antioxidant that tastes better than black coffee, with the added benefit of keeping you awake enough to start your day.</p><h3 style="text-align: left;">4. YOU SKIP BREAKFAST.</h3><div><div>Even if you don’t feel like eating early in the morning, there’s a reason why people say breakfast is the most important meal of the day. You absolutely cannot afford to skip breakfast if you’re trying to <a href="https://amzn.to/33CPkjf" target="_blank">lose weight</a>. That said, try to avoid eating anything sugary – like cold cereal – or anything with a lot of preservatives. Instead, go for a light but nutritious breakfast. </div><div><br /></div><div>A smoothie is a lot of people’s go-to choice because it’s easy to make and you can have it on the go. But something as simple as a bowl of oatmeal or some yogurt with berries will be enough to get you started for the day.</div><div><br /></div><h3 style="text-align: left;">5. YOU SKIP ON THE MORNING EXERCISE.</h3><div>Whether it’s yoga or a quick jog, try to incorporate exercise in your morning routine. I know, it’s difficult. You might still be feeling tired or sleepy, but the positive effects of incorporating exercise into your weight loss routine are numerous. </div><div><br /></div><div>Exercising is a great way to wake up and increase your metabolism, and it also decreases your appetite. Normally, you’d eat to wake up, but if you exchange your calorie-filled breakfast for a 15-minute yoga session or a quick jog, you’ll feel much more inclined to eat a healthy breakfast afterward.</div><div><br /></div><h3 style="text-align: left;">6. YOU READ THE NEWS IN THE MORNING.</h3><div>It might sound counter-intuitive but reading the news can be detrimental to your weight loss routine. When you wake up, your cells are working quicker than normal to try and get your body up to normal speed. Stress, which can often be associated with reading the news, will turn your stem cells into fat cells and make you <a href="https://amzn.to/3kqNRCv" target="_blank">gain body fat</a>. </div><div><br /></div><div>The same goes for trying to get a lot of work done the moment you wake up. Instead, try listening to some relaxing music or reading a book when you wake up. The less stressed you are in the morning, the easier it’ll be to lose weight.</div><div><br /></div><h3 style="text-align: left;">7. YOU OVERSLEEP.</h3><div>You should always try to get your 7-8 hours of sleep every day, but not more than 10 hours. When you oversleep constantly, your BMI will increase and you’ll find your belly fat increasing with that too. That’s because your body will expect to be fed, and when you sleep instead, it’ll produce more fat cells for sustenance. Additionally, oversleeping will affect your metabolism and your breakfast schedule; keeping meal times consistent is important in losing weight.</div><div><br /></div><h3 style="text-align: left;">FINAL THOUGHTS</h3><div>It might seem that <a href="https://amzn.to/3fBZALa" target="_blank">weight loss</a> is difficult and almost unachievable – but don’t lose your positive thinking. It’s easy to make those simple lifestyle changes in your morning routine. Once they turn into habits, you’ll see how much easier it’ll be for you to shed your body fat and continue the weight loss journey you’ve always wanted.</div></div><div><br /></div><h3 style="text-align: left;">Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/08/doctors-reveal-20-reasons-to-eat-plant.html">Doctors Reveal 20 Reasons to Eat a Plant-Based Diet</a></h3><div><br /></div><div>Source: <a href="https://www.powerofpositivity.com/lose-weight-morning-habits-make-it-harder/" target="_blank">www.powerofpositivity.com</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-9625348525181541492020-08-07T02:32:00.001+02:002020-08-07T02:32:20.548+02:00Doctors Reveal 20 Reasons to Eat a Plant-Based Diet<div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY-WrPnuj5Nbq0fGKR11fqUr_VCD4qQe8QBaYPj40pjcHLhzlm_dghbDyr0QmGVSKkjr1wvCWa04TNve3nC6Hnw29RzvMY1w9byr3MOEqmZ5xeRxk2vw3xQWnODsDLflM8R055TixdLU8/s600/Doctors+Reveal+20+Reasons+to+Eat+a+Plant-Based+Diet.jpg" imageanchor="1" style="display: block; padding: 1em 0px;"><img alt="Plant-Based Diet" border="0" data-original-height="300" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY-WrPnuj5Nbq0fGKR11fqUr_VCD4qQe8QBaYPj40pjcHLhzlm_dghbDyr0QmGVSKkjr1wvCWa04TNve3nC6Hnw29RzvMY1w9byr3MOEqmZ5xeRxk2vw3xQWnODsDLflM8R055TixdLU8/w640-h320/Doctors+Reveal+20+Reasons+to+Eat+a+Plant-Based+Diet.jpg" title="Doctors Reveal 20 Reasons to Eat a Plant-Based Diet" width="640" /></a></div>A plant-based diet incorporates veggies, fruits, whole grains, legumes, nuts, and seeds. A growing number of health experts emphasize that eating a plant-heavy diet enhances weight loss, reduces your risk for heart disease, diabetes, and high blood pressure. You may wonder why a plant dense diet is so healthy.</div><div><br /></div><div>Let’s look at the reasons that many people embrace this lifestyle.</div><div><br /></div><h3 style="text-align: left;">WHAT’S THE DIFFERENCE BETWEEN A VEGAN DIET AND A PLANT-BASED DIET?</h3><div>Vegan diets and plant-based diets are similar, but they differ on a couple of points. A vegan diet removes all animal products. While a plant-based diet focuses on eating plants but doesn’t remove all animal products. Many people who chose to eat a plant-heavy diet, still eat meat or dairy once in a while.</div><div><br /></div><h3 style="text-align: left;">RULES OF THE PLANT-BASED DIET</h3><div>The basic principles behind eating a plant-heavy diet include</div><div><ul style="text-align: left;"><li>Eat non-processed foods</li><li>Restrict eating of animal products</li><li>Eat primarily veggies, fruits, whole grains, beans, seeds, and nuts</li><li>Avoid white flour, sugar, and processed oils. Harmful chemicals are used during the processing of these oils. While the oil is extracted from the seeds, oxidation occurs which turns into trans fats.</li><li>Try as eat organic foods and eat locally grown foods as much as possible</li></ul></div><h3 style="text-align: left;">WHAT YOU CAN EAT ON A PLANT-HEAVY DIET</h3><div><div>A plant dense diet has a wide assortment of foods to eat. It’s not a limited diet, you won’t feel like you’re deprived or hungry. Eat these foods for meals and snacks.</div><div><ul style="text-align: left;"><li><b>Vegetables</b>: Leafy greens like lettuce, kale, and spinach. Corn, avocados, peppers, tomatoes, and squash.</li><li><b>Fruits</b>: Apples, strawberries, bananas, grapes, citrus fruits like lemons, oranges, clementines, and limes.</li><li><b>Root veggies</b>: Potatoes, carrots, beets, and sweet potatoes.</li><li><b>Legumes</b>: All beans like pinto, black, or kidney. Lentils are good, too.</li><li><b>Whole grains</b>: Oats, quinoa, brown rice, millet, or barley. Popcorn is a great whole-grain snack.</li></ul></div><div>Grill, roast or saute. Avoid frying if possible since it includes heavy cooking oils. If you choose to fry your food, use olive oil or coconut oil.</div><div><br /></div><h3 style="text-align: left;">ARE THERE DIFFERENT TYPES OF PLANT DIETS?</h3><div>Eating vegetarian doesn’t mean you don’t eat meat. In fact, there are many types of vegetarians and each one has specific foods that are allowed. Here are the main vegetarian diets.</div><div><ul style="text-align: left;"><li><b>Vegan diet</b>: On this diet, no animal products are eaten. No beef, poultry, fish, eggs, or dairy. Also no gelatin or honey. Some vegans also refuse to wear clothing such as silk, leather, or wool.</li><li><b>Lacto-vegetarian diet</b>: No beef, poultry, fish, or eggs. It’s okay to have milk, cheese, and yogurt.</li><li><b>Ovo vegetarian diet</b>: No beef, poultry, fish, or dairy products, but eggs are okay to eat.</li><li><b>Lacto-Ovo vegetarian diet</b>: No beef, poultry, or fish. Dairy products and eggs are okay.</li><li><b>Pescetarian diet</b>: Some people suggest that the pescetarian diet isn’t truly a vegetarian diet, but because this diet includes a lot of plants, others say, it fits into the vegetarian definition. This diet prohibits beef, poultry, and other meats. This diet does allow fish and shellfish.</li><li><b>Flexitarian diet</b>: This diet includes fruits, vegetables, legumes, whole grains, nuts, and seeds. It does allow meat on an occasional basis.</li></ul></div><h3 style="text-align: left;">BENEFITS OF EATING A PLANT-HEAVY DIET</h3><div>You may be surprised at how many benefits there are to eating a plant-based diet. Because plants, vegetables, whole grains, and seeds are packed with nutrition, it makes sense. Here’s a list of the reasons why you should consider eating a plant-based diet.</div><div><br /></div><h3 style="text-align: left;">1 – LOWER YOUR BLOOD PRESSURE</h3><div>If you have high blood pressure you are at risk for stroke and heart disease which are the two major causes of death of adults in the United States. Millions of adults struggle to reduce their blood pressure and keep it under control. Studies found that a diet of low saturated fat and a high amount of vegetable fiber like in a plant dense diet clearly reduces both lower systolic and diastolic blood pressure. A healthy plant-heavy diet is a natural way to reduce blood pressure and prevent high blood pressure.</div><div><br /></div><h3 style="text-align: left;">2 – MAKES IT EASIER TO CONTROL YOUR WEIGHT</h3><div>Eating a plant dense helps you not only lose weight but keep it off. Plant diets are high in fiber, so you feel full without eating all the <a href="https://amzn.to/3fzRJxI" target="_blank">calories</a>. You can easily eat 25 to 30 grams of fiber a day, which is the American Heart Association’s recommendation for adults.</div><div><br /></div><div>But be careful, it’s easy to lose track of how much oil you eat in salads, sauces, or drizzling. A cup of olive oil packs a whopping 2,000 calories, but one cup of brown rice is just 130 calories. Find creative ways to make your dressings and saute without oils.</div></div><div><br /></div><div><h3 style="text-align: left;">3 – GIVES YOU BETTER HEART HEALTH</h3><div>Animal products are a high source of fat in the US diet. Eating a diet high in fat puts you at risk for heart disease and associated heart problems. Plants based diets, studies found, are connected with a lower risk of heart disease and improvement for those who have heart disease.</div><div><br /></div><div>A meat-free diet reduces your risk of heart disease by as much as 40%. Switching to a plant-rich diet could be the difference between a healthy life free of heart disease or one plagued with heart problems.</div><div><br /></div><h3 style="text-align: left;">4 – PREVENTS YOU FROM GETTING TYPE2 DIABETES</h3><div>Insulin is a hormone found in your body. It controls your growth, but when out of control, insulin can increase adults to diseases such as type2 diabetes. Type2 diabetes means your body doesn’t produce enough insulin or it’s insulin resistant. You may feel thirsty all the time or need to urinate a lot. Fatigue and blurred vision are other symptoms of type 2 diabetes.</div><div><br /></div><div>Type2 diabetes is on the rise worldwide. A sedentary lifestyle, consuming meat and other animal fats, refined grains, and sugary foods all add up to these rising rates of type2 diabetes.</div><div><br /></div><div>Studies suggest that lifestyle changes, especially in your diet, can prevent and even reverse type2 diabetes. When you’re on a plant-heavy diet, it’s easier to control your existing type2 diabetes.</div><div><br /></div><h3 style="text-align: left;">5 – YOU’LL LIVE LONGER</h3><div>When plants are your part of your primary diet, you are apt to live longer. Studies found that eating vegetarian, or primarily plants, increases longevity. This is because consuming mostly plants in your diet makes you at less risk for life-threatening diseases and being overweight which contributes to the majority of deaths in the U.S.</div><div><br /></div><div>It’s important to choose high-quality fruits and vegetables, especially organic when possible to avoid exposure to pesticides and other chemicals. If you purchase non-organic foods, be sure to wash them properly to remove dirt and toxins.</div><div><br /></div><h3 style="text-align: left;">6 – DECREASE YOUR CHANCES OF CANCER</h3><div>Eating a diet of red meat and processed meats increases your risk of some types of cancer, but eating a plant-rich diet decreases your risk of some cancers. Researchers suggest that not all types of cancer are affected by your diet, but eating lots of red meat is known to cause esophageal, lung, pancreatic, prostate, and endometrial cancers.</div><div><br /></div><h3 style="text-align: left;">7 – REDUCE YOUR ARTHRITIS PAIN</h3><div>Inflammation of arthritis can be debilitating. Inflammation is also linked to heart problems and certain types of cancers. Plants contain carotenoids, flavonoids, and phytonutrients which reduce the free radicals that cause DNA damage in our body.</div><div><br /></div><div>This damage results in susceptibility to disease and inflammation. Try eating a primarily meat-free diet for one month to see if it reduces the inflammation. You may be surprised at how good you feel.</div><div><br /></div><h3 style="text-align: left;">8 – LOWERS YOUR CHOLESTEROL</h3><div>In general, animal products are high in saturated fats. Animal products have saturated fats. These meats are high in saturated fats.</div><div><ul style="text-align: left;"><li>Beef</li><li>Pork</li><li>Lamb</li><li>Pork</li><li>Beef fat</li><li>Poultry with skin</li><li>Butter</li><li>Cheeses</li><li>Cream</li><li>Milk</li><li>Other dairy products</li></ul></div><div>Saturated fats increase your cholesterol, making you at risk of all types of diseases. Plant diets are low in saturated fats and lack cholesterol. These plant fats are found in</div><div><ul style="text-align: left;"><li>Nuts</li><li>Avocados</li><li>Seeds</li><li>Olives</li><li>Sunflower oils</li><li>Soybean oil</li><li>Olive oil</li><li>Safflower oils</li></ul></div><div>Plants fasts have a higher amount of monounsaturated and polyunsaturated fatty acids</div><div><br /></div><div>Plants are also high in soluble fiber, which lowers your cholesterol. Plant dense diets <a href="https://amzn.to/3fF7nHP" target="_blank">improve</a> your overall heart health.</div><div><br /></div><div>Researchers also found that when people who’ve had a heart attack begin eating a plant-based diet, it reverses coronary artery disease and lowers your chances of a second heart attack.</div><div><br /></div><h3 style="text-align: left;">9 – PROTECTS YOUR BRAIN</h3><div>Your brain is a major organ in your body so its health and function are a priority. Eating a plant-based diet enhances your brain’s health by reducing high cholesterol that clogs arteries limiting the blood flow to your brain.</div><div><br /></div><div>Plants are also high in vitamins and minerals that protect your brain. Researchers also suggest that high fiber plant diets improve your gut health. The brain to gut connection is something researchers are learning about, but they do know that a healthy gut results in a healthy brain.</div></div><div><br /></div><div><div>To enhance your best brain health, add a vitamin B12 supplement to your plant-rich diet. This is the only vitamin that can’t be found in plants, so it’s important to add it to your overall diet unless you choose to add a bit of meat to your diet.</div><div><br /></div><h3 style="text-align: left;">10 – EASIER ON YOUR BUDGET</h3><div>Food costs in the United States continue to rise. Typically, meat products cost the most. When you switch to a plant-based diet, your food costs will drop immediately. Fruits and veggies cost less at the grocery store than meats. You can also purchase them at a farmer’s market or grow them in your backyard.</div><div><br /></div><div>Canned beans, rice, and other whole grains like oatmeal and popcorn are low-cost healthy foods. When you change to a meatless diet, you find you’re spending less on food. If for no other reason, this is a great reason to try out a diet rich in plants and vegetables.</div><div><br /></div><h3 style="text-align: left;">11 – GIVES YOU MORE FIBER</h3><div>Plant rich diets are higher in fiber than a diet filled with animal products. The fiber in whole plant foods safeguards your gastrointestinal health, giving you improved cardiovascular health and a stronger immune system.</div><div><br /></div><div>One study found that 90% of adults in the United States don’t get the American Heart Association’s recommended 25-30% amount of fiber in their diet. High fiber plants include the following:</div><div><ul style="text-align: left;"><li>Beans</li><li>Lentils</li><li>Berries</li><li>Broccoli</li><li>Cabbage</li><li>Kale</li><li>Whole grains</li><li>Popcorn</li><li>Apples</li></ul></div><div>The same study reported that eating a high-fiber diet can save you as much as 70% to 80% on healthcare costs such as procedures and medications.</div><div><br /></div><h3 style="text-align: left;">12 – LIMITS YOUR EXPOSURE TO ANTIBIOTICS</h3><div>Did you know that eating a diet high in animal products exposes you to antibiotic-resistant infections? In the United States, all animal livestock is treated with antibiotics to keep them healthy from infections that are often found in their environments.</div><div><br /></div><div>One study points out that this practice is the number one contributor to a growing number of antibiotic-resistance infections spreading across the United States. Over 2 million Americans die from these antibiotic-resistant infections every year. In light of this information, switching to a vegetable-based diet makes sense.</div><div><br /></div><h3 style="text-align: left;">13 – YOU’RE AT LESS RISK OF FOOD-BORNE ILLNESS</h3><div>Every year Americans are exposed to food-borne illness found in dairy products, meat, poultry, and shellfish. When you remove these foods from your diet, you are lowering your risk of getting a food- born illness.</div><div><br /></div><div>Sometimes food-borne illness such as salmonella is found on plants, but washing them properly makes your plants safer. Be sure to wash your fruits and vegetables well or choose organic to avoid contamination from pesticides or other chemicals. Here is an easy to make vegetable wash recipe:</div><div><br /></div><div><b>INGREDIENTS:</b></div><div><ul style="text-align: left;"><li>Two cups of cold water</li><li>¼ cups of white vinegar</li><li>Three tablespoons of lemon juice</li></ul></div><div><b>DIRECTIONS:</b></div><div>Mix together and spray on your veggies and fruits. Let soak for a few minutes then rinse in cold water.</div><div><br /></div><h3 style="text-align: left;">14 – REDUCES YOUR BREAST CANCER RISK</h3><div>Breast cancer is a growing concern for American women. Researchers suggest that eating a meat-free or at least a plant-rich may decrease breast cancer by as much as 32%. They also suggest that women who have existing breast cancer should have a plant-rich diet and do minimal exercise during treatment. This can help reduce your chances of getting cancer later in life.</div><div><br /></div><h3 style="text-align: left;">15 – BOOST YOUR IMMUNE SYSTEM</h3><div>A nutritiously rich plant diet boosts your immune system. Plant diets are high in vitamins, minerals, and antioxidants that fight the free radicals that attack your DNA lowering your immune response to disease and environmental toxins that cause disease. Plants are full of everything you need to have a healthy, robust immune system to protect your <a href="https://amzn.to/3kmrM8r" target="_blank">body</a>.</div><div><br /></div><h3 style="text-align: left;">16 – HELPS YOUR VISION</h3><div>Plants are your eyes’ best friends. Vegetables like spinach, kale, corn, carrots are full of vitamin A and lutein and zeaxanthin pigments that contribute to the health of your eyes. They help fight off eye disease like cataracts and macular degeneration. So, maybe that old story about rabbits having good eyesight due to carrots was true?</div><div><br /></div><h3 style="text-align: left;">17 – IMPROVES YOUR SKIN</h3><div>Everyone wants better-looking skin. Reducing the number of animal products you eat lowers your intake of saturated fats. Eating a plant-based diet increases the vitamins, pigments, and phytochemical that improves your skin.</div><div><br /></div><div>For instance, lycopene found in tomatoes guards your skin against sun damage. Sweet potatoes contain vitamin C which assists the production of collagen which reduces wrinkles in your skin.</div><div><br /></div><h3 style="text-align: left;">18 – LOWERS YOUR RISK OF COLORECTAL CANCER</h3><div>Gut health seems to be the latest talking spot. Plant rich diets improve your gut health with high fiber content and the ability to reduce inflammation. Eating high fiber lowers your cholesterol and balances your blood sugar, making your intestines function properly. All these things combined to reduce your colorectal cancer risk. Good gut means good overall health.</div><div><br /></div><h3 style="text-align: left;">19 – REDUCE YOUR EXPOSURE TO CHEMICALS</h3><div>When you eat a diet high in meat, you’re exposing yourself to chemical contaminants that occur when you cook the meats. Meat must be cooked at a certain level to kill bacteria and other contaminants. These chemicals create carcinogens that contribute to cancer and heart disease.</div><div><br /></div><div>Grilling your meat is often the biggest culprit for overcooking. If you char your meat, you expose yourself to contaminants. If you choose to eat meat in your diet, use a meat thermometer to see when it’s cooked completely instead of waiting until it’s charred.</div><div><br /></div><h3 style="text-align: left;">20 – YOU’LL ABSORB IRON CORRECTLY</h3><div>There are two types of iron found in foods. These include heme iron which is in meats, fish, and poultry and nonheme iron found only in plants. Heme iron is absorbed in a faster rate than nonheme iron. When you pair certain plant-based proteins together, you increase the absorption of nonheme iron. You can create high nonheme iron-rich meals with these plant-based pairings</div><div><ul style="text-align: left;"><li>Warm black beans over brown rice</li><li>Hearty lentil soup and a side of whole-wheat bread</li><li>Strawberries sliced on top of your bowl of oatmeal</li></ul></div><div>Plants proteins guarantee that you won’t get too much iron at once. Too much iron increases your risk of colorectal cancer, atherosclerosis, and lower insulin sensitivity.</div></div><div><br /></div><div><h3 style="text-align: left;">HOW DO I KNOW IF I’M EATING ENOUGH NUTRITION?</h3><div>To be sure that you’re getting the proper amount of nutrition from your plant dense diet, a good rule of thumb to follow is that half your plate should be fruits and vegetables. This will guarantee that you’re getting fiber, potassium, magnesium, iron, and folate.</div><div><br /></div><div>Add legumes such as beans or chickpeas to the plant for amino acids, fiber, calcium, zinc, and selenium. It’s recommended that you eat 1 ½ cups of legumes a day for the best health. Add nuts, whole grains, seeds for high protein, vitamin E, and plant sterols. Your daily recommendation for nuts and seeds is 1 to 2 ounces.</div><div><br /></div><div>Nuts and seeds are high in healthy fat, plus added fiber. Add herbs and spices instead of salt for varied flavors. You won’t be hungry if on this plant diet if you include the proper amount of these nutrient-rich foods.</div><div><br /></div><h3 style="text-align: left;">ARE THERE ANY DOWNSIDES TO EATING A PLANT-BASED DIET?</h3><div>Does a plant-rich diet have any downsides? Yes and no. The biggest criticism about plant dense diets is the lack of vitamin B12, which is mainly found in animal products, rather than plants. Vitamin B12 guards your brain. Too low of vitamin B12 impairs your cognitive development and function.</div><div><br /></div><div>In one study, it was discovered that of the plant-eaters tested, 50% of their blood tests revealed a vitamin B12 deficiency. Because of this, it’s recommended you take a vitamin B12 supplement, especially if you don’t eat meat at least once a week.</div><div><br /></div><div>The only other negative from eating a plant diet was a higher risk for stroke. After lots of research on this strange occurrence, doctors found that lifestyle and low vitamin B12 were big factors in stroke victims.</div><div><br /></div><div>So, if you’re planning to eat a plant-based diet, be sure to include animal products at least once a week, or take a vitamin B12 supplement to make up for any shortages in your body. Don’t smoke and include exercise into your lifestyle for the best results with any diet. You must weigh the downsides of this diet before you choose to eat a plant-rich <a href="https://amzn.to/2DDl25c" target="_blank">diet</a>.</div><div><br /></div><div>Fortunately, these risks are easily fixed by including some non-processed animal products into your diet or taking a supplement.</div></div><div><br /></div><div><h3 style="text-align: left;">FINAL THOUGHTS ON THE CHOICE TO EAT A PLANT-BASED DIET</h3><div>Choosing a meatless diet is a big decision. It’s important to understand the different types of diets. There are so many health benefits to eating a diet that is primarily plant-based.</div><div><br /></div><div>It’s been proven that a meatless diet boosts your health by lowering your chances for heart disease, cancer, controls blood sugar, and lowers your blood pressure. Plant-based eating limits your exposure to harmful antibiotic-resistant antibiotics and harmful carcinogens from grilling.</div><div><br /></div><div>Your skin and vision will also be affected for the best when you eat a diet high in plants. Of course, there are a few negatives to consider when you go vegetarian such as a vitamin B12 deficiency which could lead to a stroke.</div><div><br /></div><div>Fortunately, these are easily fixed by eating meat periodically or taking a vitamin B12 supplement. With so many health experts emphasizing the benefits of eating a plant-based diet, it only makes sense to try this diet. So, give this diet a go and enjoy your new-found health.</div></div><div><br /></div><h3 style="text-align: left;">Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/05/10-secrets-to-weight-loss-according-to.html">10 Secrets to Weight Loss, According to The Experts</a></h3><div><br /></div><div>Source: <a href="https://www.powerofpositivity.com/plant-based-diet-20-reasons-to-enjoy/" target="_blank">www.powerofpositivity.com</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-19144017733515635792020-07-08T23:23:00.001+02:002020-08-03T22:52:35.525+02:0010 Belly Fat Melting Tips That are Better Than A Tummy Tuck<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrAWJqL-TzSLxbilW0MYYKxRiltDXUJQGY8GD16YMPPEA_rakFz9efxpYL80qMem6sViH1zsx5y71GVWg-N2M2Doca0fPW87jUxbCPAujfYwqloz4GCnwPfqRaq-_h8Yi6-Pqjnxr9CEA/s1600/948759478975.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Belly Fat Melting Tips" border="0" data-original-height="300" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrAWJqL-TzSLxbilW0MYYKxRiltDXUJQGY8GD16YMPPEA_rakFz9efxpYL80qMem6sViH1zsx5y71GVWg-N2M2Doca0fPW87jUxbCPAujfYwqloz4GCnwPfqRaq-_h8Yi6-Pqjnxr9CEA/s640/948759478975.jpg" title="10 Belly Fat Melting Tips That are Better Than A Tummy Tuck" width="640" /></a></div>
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Belly fat is hard to lose. Many people choose surgery as a way to get rid of this stubborn fat. But tummy tucks aren’t safe for everyone. Fortunately, there’s are some healthier ways to get rid of your belly of fat. Here are ten belly melting tips that work better than a tummy tuck.<br />
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<h3>
WHY IS BELLY FAT HARMFUL?</h3>
Studies show that women who carry excess fat around their middle are at risk of early death from heart disease and cancer. But why is it so hard to lose your stubborn belly fat? Your abdominal fat cells are always busy producing hormones.<br />
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These hormones upset the natural hormonal balance of your body producing chemicals called cytokines. Cytokines raise your risk of heart disease. Your belly fat hormones change your body’s insulin levels and increase your blood pressure.<br />
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Belly fat, which is called visceral fat because of its location, is also linked to higher cholesterol. It raises your LDL, which is bad cholesterol and lowers your HDL, or your good cholesterol and makes you insulin resistant. Being insulin resistant means your muscles and liver cells aren’t responding correctly to insulin. This causes your glucose levels to up, making you more at risk for diabetes.<br />
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<h3>
ARE TUMMY TUCKS SAFE?</h3>
Like any major surgery, tummy tucks do carry risk. Studies suggest that tummy tucks aren’t safe for people with heart, lung problems, cirrhosis of the liver, or diabetes.<br />
<br />
Also, if you smoke, it’s not a good idea to get a tummy tuck because smoking reduces the proper blood flow in your stomach area. Tummy tucks have potential side effects. These include<br />
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<ul>
<li>Bleeding</li>
<li>Numbness</li>
<li>Infection</li>
<li>Ugly healing</li>
<li>Discoloration</li>
<li>Scars</li>
<li>Your skin gets loose again</li>
<li>Vein problems</li>
<li>Breathing or heart problems during surgery</li>
<li>Pain</li>
</ul>
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<h3>
MELT YOUR BELLY FAT</h3>
Finding an alternative to surgery is always safer and can be just as effective. Here are ten belly fat melting tips to get rid of your belly fat safely.<br />
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<h3>
AVOID SUGARY FOODS</h3>
Sugary foods like cookies, muffins, candy, frozen yogurts, flavored coffees, teas, and sugary sodas cause excess weight gain in your belly. Sugar is composed of part glucose and part fructose. Studies suggest that glucose and fructose cause different effects on your health.<br />
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Many foods today have sugar or high-fructose corn syrup. The glucose and fructose in sugar and high fructose corn syrup are broken down differently in your liver. The high-fructose corn syrup causes a reduced breakdown of food in your liver, while glucose seems to protect it.<br />
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Scientists aren’t quite sure if sugar is safer than high-fructose corn syrup on your health, but they know that eating a diet high in fat and fructose has an adverse effect on your health. You may be surprised how many foods are made with high fructose corn syrup. This choice is primarily because high fructose corn syrup is less expensive.<br />
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Here is a shortlist of foods with high fructose corn syrup<br />
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<ul>
<li>Salad dressings</li>
<li>Bread</li>
<li>Ketchup</li>
<li>Frozen foods</li>
<li>Juice</li>
<li>Granola bars</li>
<li>Cereals</li>
<li>Crackers</li>
<li>Coffee creamer</li>
<li>Processed oatmeal</li>
<li>Deli meats</li>
<li>Peanut butter</li>
<li>Canned soups</li>
</ul>
<br />
<br />
<h3>
REDUCE YOUR CALORIES</h3>
You can’t spot-reduce to lose your belly. But if you reduce your overall calorie intake daily, you will lose belly fat, too. Don’t starve yourself, but reduce carbs and try eating more protein-rich foods. Eat more protein so you’ll feel fuller. Some people suggest if you cut 100 calories from your diet for 365 days, you’ll lose 10 pounds.<br />
<br />
<h3>
INTERMITTENT FASTING</h3>
Studies have found that intermittent fasting improves your overall health. It helps reduce your chances of obesity, diabetes, heart disease, and brain disorders. When you practice fasting, the main advantage is that it causes your body to change where it derives energy. You will get your energy from glucose stored in your liver. This affects your cells and organ functions by improving by overall glucose distribution and lowering your body’s stress and lowering inflammation. Fasting can help you slim down while your metabolism is working better.<br />
<br />
One popular method of intermittent fasting is to fast for 14 to 16 hours a day, starting from the time you finish your meal at night until lunch the next day. You then eat for the next 8 to 10 hour period. During your fast, you can drink water, coffee, or seltzer water or anything without sugar. Of course, this fast isn’t an excuse to eat a bunch of junk foods or go way over your calorie intake. That won’t work, and you may gain weight. But doing an intermittent fast can boost your metabolism anywhere from 5 to 15%.<br />
<br />
<h3>
DO HIIT EXERCISES</h3>
HIIT training involves short bursts of aerobic exercise, usually lasting no longer than 20 to 90 seconds. You take short breaks in between the HIIT exercises, but your body is still burning calories. Over time, add extra seconds to your HIIT exercises. HIIT revives up your metabolism to burn calories and belly fat.<br />
<br />
<h3>
STOMACH STRENGTHENING EXERCISE</h3>
Of course, besides reducing calories, the best way to melt belly fat is to do exercise to work your stomach muscles. Crunches are a great go-to exercise for fat burning in the tummy area. Add oblique exercise to your crunches by doing this exercise.<br />
<br />
<ol>
<li>These involve lying on your back, legs straight up, and crossed. With your hands behind your head, raise slowing, keeping your shoulders back, and your focus on the ceiling.</li>
<li>When you raise, bend sideways to one side. Then lie back down. This is one.</li>
<li>Repeat changing the sides you bend towards each time. After you’ve done 25, switch your crossed legs, so the leg that was on the bottom is on top.</li>
</ol>
<br />
You’ll feel the burn in your stomach, thighs, and shoulders. In no time, you’ll have a flatter belly better than any tummy tuck.<br />
<br />
<h3>
UP YOUR FIBER AND PROTEIN</h3>
Fiber is plant parts that your body can’t digest completely. It moves through your stomach and small intestines then out of your body. There are two types of fiber: soluble and insoluble.<br />
<br />
<ul>
<li><b>Soluble fiber</b> is gel-like. It lowers your blood cholesterol and glucose levels. You get soluble fiber from plant-based foods like oats, oranges, carrots, apples, and barley.</li>
<li><b>Insoluble fiber</b> moves digested foods through your body, so you have more regular bowel movements. It helps you avoid constipation. Whole wheat, nuts, green beans, potatoes, and cruciferous vegetables like cauliflower or broccoli have insoluble fiber.</li>
</ul>
<br />
One reputable study found that a diet high in fiber can boost your weight loss when you’re trying to lose weight. Besides eating a lot of fiber to lose belly fat, add healthy protein to your diet. Foods high in protein include the following:<br />
<br />
<ul>
<li>Tofu</li>
<li>Beans</li>
<li>Lean meats like chicken and fish</li>
<li>Nuts</li>
<li>Peanut butter</li>
<li>Greek yogurt</li>
<li>Quinoa</li>
<li>Eggs</li>
</ul>
<br />
<br />
<h3>
WALKING</h3>
Walking is a great way to slim down. It’s like a natural tummy tuck. Fast walking, around 3 miles per hour, gives you a full-body workout, revs up your metabolism, and gets your heart pumping. Walking has so many benefits and requires so little to get started. Here are just a few benefits of fast walking.<br />
<br />
<ul>
<li>It’s free</li>
<li>You’ll not need equipment, except for a good pair of walking shoes</li>
<li>You can walk anywhere-while traveling for work, on vacation or around your block</li>
<li>You can enjoy walking with others</li>
</ul>
<br />
If you eat a healthy diet and walk for at least 30 minutes a day at a fast pace, you will lose weight and reduce inches in your hips, legs, waist, and belly.<br />
<br />
<h3>
MAINTAIN YOUR WEIGHT</h3>
Maintaining your weight over a long period trims belly fat. Studies found many factors that contribute to your weight control, including your environment, family history, genetics, metabolism, and health habits. You can’t control your genetics or family history, but you can energize your metabolism with exercise and eat a healthy diet. Once you’ve reached your ideal weight, it’s essential to maintain your weight. Here are some suggestions on how to do this.<br />
<br />
<ul>
<li>Know what triggers unhealthy eating and find ways to offset them.</li>
<li>Stick to your exercise routine. Exercise will help you maintain weight and stay mentally sharp. The endorphins released when you exercise lifts your mood. You’ll also have more energy when you exercise.</li>
<li>Have a group of friends or family members who inspire you not to slip down into bad eating habits.</li>
<li>Be accountable to yourself. Keep an eating journal to gauge your eating habits. Don’t fool yourself into thinking eating that extra helping of pasta is okay.</li>
<li>Join a yoga class, jogging club, or another exercise group to stay inspired to live healthily.</li>
</ul>
<br />
<h3>
EAT HEALTHY CARBS</h3>
Choose whole-grain carbs, called complex carbs, instead of simple carbs, which are low in fiber like white rice or white flour products. Complex carbs help your gut function better. Complex carbs include:<br />
<br />
<ul>
<li>Lentils</li>
<li>Quinoa</li>
<li>Beans-black, pinto, kidney</li>
<li>Onions</li>
<li>Oatmeal</li>
<li>Spinach</li>
<li>Whole wheat bread</li>
<li>Sweet potatoes</li>
</ul>
<br />
<h3>
DRINK FOR A HEALTHY BELLY</h3>
Reducing your alcohol intake to lower your belly fat. Also, avoid sugary juices or drinks that are high in caffeine. Instead, drink natural juices like celery juice, pineapple, or carrot juice. Choose mint or ginger teas hot or cold. Drinking green tea, the kind that is extracted, and a concentrate of catechins and caffeine may be helpful for weight loss. Plus, one study found that drinking as little as three teaspoons of vinegar every day helps you reduce your body weight.<br />
<br />
<h3>
FINAL THOUGHTS ON AVOIDING A TUMMY TUCK WITH HEALTHY LIFESTYLE UPGRADES</h3>
Before you go under the knife for a tummy tuck, consider natural alternatives that work just as well to reduce your belly fat. They’re safer, cost less, and you won’t experience adverse side effects.<br />
<br />
Source: <a href="https://www.powerofpositivity.com/tummy-tuck-substitutes-better-healthier-safer/">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-64651265634578964222020-06-29T15:46:00.001+02:002020-08-03T23:01:18.218+02:00How to Lose Weight On A No Sugar Diet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkDoiho15B7SA-siNlJWHjRmsaRQb6JCCyd4K15YPfx3Z_9AiTOhVQgDY4iR9Wn71UnOOLDv2GhZAu8Ju4njO3iMRBCJUj7BJFL4qQWDsPsLYmiFvAJMGLTQ4PVLVI91XR4QIUvjkWxFc/s1600/lose-weight-34.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="lose weight sugar diet" border="0" data-original-height="300" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkDoiho15B7SA-siNlJWHjRmsaRQb6JCCyd4K15YPfx3Z_9AiTOhVQgDY4iR9Wn71UnOOLDv2GhZAu8Ju4njO3iMRBCJUj7BJFL4qQWDsPsLYmiFvAJMGLTQ4PVLVI91XR4QIUvjkWxFc/s640/lose-weight-34.jpg" title="How to Lose Weight On A No Sugar Diet" width="640" /></a></div>
Losing weight is never an easy task, and perhaps the best way to lose weight healthily is to make a lifestyle change that includes exercise and diet changes. There are even a variety of diets out there that can help someone lose weight, but one diet that truly helps someone lose weight is the no sugar diet.<br />
<br />
Through limiting and cutting out sugar, you can effectively lose weight and feel better overall. In this article, you will find several weight lose tips that involved the no sugar diet. By following these tips, you can work hard to experience that feeling of weight loss. Here is what you need to know.<br />
<br />
<h3>
Sugar is Everywhere</h3>
Before you can start a diet without sugar, you need first to understand what items contain sugar and which are safe to eat. Things like soda and candy are obvious places of sugar. The trouble comes when you don’t realize what other things contain sugar that is part of a regular diet.<br />
<br />
For example, pasta sauce and even bread contain sugars that are hidden in the forms of other names. Sweetened drinks like sweetened tea and sodas are some of the biggest culprits, and most sodas have more sugar in one drink than the American Heart Association recommends a person to consume on a daily basis.<br />
<br />
You should always note that natural sugars found in fruits are healthy sugars. While you should be avoiding added sugars, natural sugars are good for your body when eaten in moderation. Fruits are the biggest source of natural sugars, but some vegetables like corn might have natural sugars as well. Remember to keep these sugars in moderation as you start your no sugar diet.<br />
<br />
<h3>
Consume More Fiber</h3>
Aside from just cutting out sugar every day, you need also to be filling your body with better, healthier nutrients. Fiber is one nutrient that needs to boost when you eliminate most sugar for your diet. Fiber helps to fill you up and help curb those feelings of hunger. It can also help lower the impact that the dreaded added sugars can have on the body, lowering the blood sugar and preventing spikes as well as weight gain.<br />
<br />
There are many foods that are high in fiber. Lentils, split peas, lima beans, and even broccoli are several vegetables that are high in fiber and healthy for your body. There are also several fruits that you can add to your diet that have natural sugar that is healthy for your body. Raspberries, blackberries, pears, and avocados are great for your zero added sugar diet, and they are high in fiber.<br />
<br />
<h3>
Avoid Fast Food</h3>
It should be a no-brainer, but fast food is a huge culprit when it comes to added sugar. Processed and fried foods are often filled with added sugars that go by different names on the ingredient list. These sugars are often the cause of weight gain in individuals.<br />
<br />
Luckily, avoiding fast food and even cutting it out altogether can help eliminate sugars in your diet, helping with your weight lose. A great way to avoid fast food is to cook at home. Get whole foods like fresh vegetables and meats. When you cook at home, you can easily control how much sugar and calories are in your food, which is especially important for your no sugar diet.<br />
<br />
<h3>
Don’t Give Up</h3>
When starting a new diet, it is easy to get discouraged and let down, especially once the hunger cravings start up and the weight loss is slower than you expected. It is during this transition time when most people quit their diet and resume their past habits. However, just a little self-motivation and determination can help keep you on the right track.<br />
<br />
One way to keep up with your goals is to write them down and look at them every day. When you feel discouraged and worried about reaching your goals, you can look back at your goals to motivate you. If you feel discouraged about how far you are from your goals, writing down your progress and taking photos can help you see how far you’ve come.<br />
<br />
<h3>
Conclusion</h3>
When it comes to weight lose tips, going on a no sugar diet can help aid in your weight loss and more. Eliminating added sugar from your diet can help lower your blood sugar, reduce your risk of getting diabetes, and even help with the symptoms of diabetes if you already suffer from the disease. Reducing sugar can help lower blood pressure and reduce the risk of heart attack as well.<br />
<br />
However, sugar is found everywhere, which is why weight lose is difficult for many people. Hidden forms of sugar in fast food, dipping sauces, and more can be a huge problem when it comes to dieting and trying to earn that weight lose. Reaching your goals and losing the weight can help you feel and look better, and reducing sugar in your diet can help you do just that.<br />
<br />
Source: <a href="https://www.powerofpositivity.com/lose-weight-no-sugar-diet/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-49474947102550376532020-06-28T13:45:00.001+02:002020-08-03T23:04:35.319+02:008 Drinks to Lose Weight Faster (That Are Good For You)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyMj-oIeaGsPmV51op-n_GvPGu8A9yXgIhU9lrHXd0LbJs0KcOCeZBElGtc9SFwCrlljQejJjDCAzsC-gf_r_3W1pLLlLStnTR1k2gYfYZdZceT88i9gfN5j2r9fXKLPjnEAQ473nblnE/s1600/loseweight98e374379.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="8 Drinks to Lose Weight Faster" border="0" data-original-height="300" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyMj-oIeaGsPmV51op-n_GvPGu8A9yXgIhU9lrHXd0LbJs0KcOCeZBElGtc9SFwCrlljQejJjDCAzsC-gf_r_3W1pLLlLStnTR1k2gYfYZdZceT88i9gfN5j2r9fXKLPjnEAQ473nblnE/s640/loseweight98e374379.jpg" title="8 Drinks to Lose Weight Faster (That Are Good For You)" width="640" /></a></div>
Wouldn’t it be amazing if there was a magical elixir that could effortlessly burn your unwanted fat away? If you’re in the weight loss game, it’s hard not to daydream of such things. Actively trying to lose weight can be very frustrating, especially if you’ve been at it for an extended period and have yet to see any noticeable results.<br />
<br />
There is no getting around a proper diet and consistent exercise, but there are some beverages that can move things along with a bit more zeal. Utilizing drinks to help lose weight is an excellent alternative to taking dangerous diet pills or fasting. The following list includes the eight best drinks to lose weight naturally.<br />
<br />
<h3>
Coffee Talk</h3>
Not only is a fresh cup of coffee a great pick me up to start off your day, but it also acts as a natural appetite suppressant. Coffee is one of the best drinks to help lose weight because it is so accessible, as well as motivational. It will quell a craving and also perks you up and encourages the mind to fire off with all cylinders.<br />
<br />
<h3>
Cider House Rules</h3>
Apple cider vinegar is one of my favorite drinks to lose weight. There are weeks where I’m eating great and exercising every day, and I still feel bloated. When this happens, adding two tablespoons of apple cider vinegar to a glass of water always does the trick. The vinegar works by alleviating extra water weight that a lot of women inadvertently put on at least once or twice a month.<br />
<br />
<h3>
Green Machine</h3>
A green smoothie is a great workout motivator. Adding spinach or kale to your daily smoothie will instantly boost your iron levels and increase your fiber intake. Fiber is key to losing weight as it supports the progress of the digestive tract.<br />
<br />
<h3>
Tea Time</h3>
If you’re not a coffee drinker, green tea is an excellent alternative for drinks to lose weight. Green tea is full of antioxidants and polyphenols that help to reduce inflammation. It is also a natural fat burner that can be found as a top ingredient in many fat cutting supplements because of the way it increases the body’s metabolic rate.<br />
<br />
<h3>
Simply Liquid</h3>
Consuming the recommended eight glasses of water every day probably seems like a daunting task. It doesn’t have to be though. Starting off the day with a glass of water is a great way to jump-start your metabolism and show it who’s boss! In addition to beginning the day with a glass of water, you may also try drinking a full glass before a meal and then after you’ve finished your meal. The water will act as a filler so that you may enjoy smaller meals more often throughout the day without the added calories.<br />
<br />
<h3>
Adding Lemon</h3>
Including lemon in any beverage instantly increases the feeling of being full. It also boosts your metabolism somewhat, which can help with weight loss. Adding lemon to your morning glass of water can fast-track your weight loss progress. Water with lemon is one of the best drinks to lose weight with.<br />
<br />
<h3>
Doing the Body Good</h3>
Not only is calcium a great bone benefactor, it may also help you lose weight faster. Calcium helps to suppress calcitriol which is a hormone that fat cells feed off. Without the added calcitriol hormone, your body can break down the fat cells quicker. Calcium has also been proven to be a natural appetite suppressant for some people, making milk one of the best-kept secret drinks to lose weight with.<br />
<br />
<h3>
A Spoonful of Cinnamon</h3>
Cinnamon is a great heart disease risk reducer. It is also known for lowering blood sugar levels and increasing the metabolism rate. Adding a teaspoon of cinnamon to a cup of hot water is one of my absolute favorite drinks to help lose weight! Not only does it taste great, it also fills you up and reduces the urge to overeat.<br />
<br />
<h3>
Drinks to Lose Weight By</h3>
Choosing the healthy alternative to caffeine-filled energy drinks is crucial to your weight loss journey. Just because a drink promises energy, it may not be in your best interest to drink it. Energy does not guarantee weight loss or burned fat.<br />
Using drinks to lose weight is an excellent option before hitting the gym, pushing through the mid-day grind, or just before turning in for the night. With the best drinks to lose weight in your arsenal, you’ll indeed be unstoppable!<br />
<br />
<a href="https://www.powerofpositivity.com/drinks-to-lose-weight/" target="_blank">Source</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-69605598976930442452020-05-15T03:46:00.002+02:002020-08-03T23:05:21.600+02:008 Hormone Imbalances That Make It Hard to Lose Weight<div class="separator" style="clear: both; text-align: center;">
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As you well know, losing weight is more than diet and exercise. To nobody’s surprise, hormones can play a role as well. With that in mind, we want to share eight hormone imbalances that make it hard to lose weight.<br />
<br />
<h2>
EIGHT HORMONE IMBALANCES THAT MAKE IT HARD TO LOSE WEIGHT</h2>
<br />
<h3>
<span style="font-weight: normal;"><i>“…where your body stores excess weight is not a random occurrence but rather a complex hormonally driven process.” – Hormone Rebalance Centre </i></span></h3>
<br />
<br />
<h3>
CHRONIC INFLAMMATION</h3>
<br />
Studies show that long-term problems with inflammation may lead to weight gain and obesity. Chronic inflammation is also linked to cancer, diabetes, heart disease, and high blood pressure.<br />
<br />
Dr. Mark Hyman, a licensed physician and New York Times bestselling author, recommends a 1- to 4-week anti-allergen protocol that may help deal with many problems associated with inflammation and weight gain. Dr. Hyman calls for eliminating “some foods that irritate the immune system more than others,” including:<br />
<br />
<ul>
<li>Dairy: butter, cheese, milk, and yogurt</li>
<li>Gluten: barley, oats, rye, and wheat</li>
<li>Nightshade vegetables: bell peppers, eggplant, potatoes and tomatoes</li>
<li>Yeast, including fermented foods</li>
</ul>
<br />
<h3>
HIGH CORTISOL LEVELS</h3>
<br />
Cortisol is the fuel that ignites our fight-or-flight system. Our primary stress hormone, cortisol also communicates with the brain to manage emotions like motivation. While it gets a bad rap, cortisol is essential to many bodily functions. For example, it helps keep inflammation down, regulates blood pressure, and manages our circadian rhythm (“sleep/wake cycle”).<br />
<br />
But cortisol also increases blood sugar, and too much of it can boost the rate at which our body stores fat in cells. Of course, this malfunction can lead to weight gain.<br />
<br />
<h3>
EXCESS ESTROGEN</h3>
<br />
Certain forms of estrogen influence how the body manages weight gain. When estrogen levels are low – during a woman’s menstrual cycle, for example – the body’s metabolism slows, and this can result in weight gain.<br />
<br />
Other causes of this form of hormone imbalances include:<br />
<br />
<ul>
<li>anorexia</li>
<li>intense exercise</li>
<li>lactation</li>
<li>ovarian surgery</li>
</ul>
<br />
<h3>
HYPOTHYROIDISM</h3>
<br />
Disorders of the thyroid are notorious for causing weight problems. Hypothyroidism is a condition where the thyroid gland does not produce enough hormones. When this happens, the metabolism is essentially handicapped; the body’s ability to convert fat into energy slows, and the chances of gaining weight increase drastically.<br />
<br />
Other symptoms of hypothyroidism include fatigue, oversleeping, and brain fog.<br />
<br />
<h3>
LOW TESTOSTERONE</h3>
<br />
Testosterone is the primary sex hormone in men and influences fat-burning, muscle mass, and skin tone in both sexes. Testosterone deficiency can result from a stressed-out lifestyle, poor diet, and obesity. Regarding the last, it is thought that low “T-count” can be both the cause and the effect. In other words, low testosterone is a potential catalyst for weight gain.<br />
<br />
Most frustrating is that an individual may still experience weight gain with low T-counts despite a healthy diet and exercise regimen. Fortunately, treatment of low testosterone can effectively reverse any side effects of the condition.<br />
<br />
<h3>
EXCESS INSULIN</h3>
<br />
Insulin is a hormone produced by the pancreas that converts sugar glucose into energy. A proper balance of this hormone is crucial to ensuring normal blood sugar levels.<br />
<br />
After we eat, pancreas cells are activated that release insulin into the bloodstream. Insulin then clings to and signals cells to absorb sugar and to use it for energy. When insulin levels too high, the body feels hungrier more frequently. As a result, we may overeat and experience difficulties in losing weight.<br />
<br />
<h3>
MENOPAUSAL IMBALANCES</h3>
<br />
Menopause throws the female hormones through a loop (but you probably don’t need me to tell you that!). It’s the odd behavior of hormones that causes those lovely symptoms such as mood swings, cramps, hot flashes, fatigue, and night sweats.<br />
<br />
As is the case with any type of hormone imbalances, weight gain may also result. Per the Mayo Clinic, menopause may occur between the ages of 40 to 50, with the average age being 51.<br />
<br />
<h3>
SEROTONIN IMBALANCE</h3>
<br />
Imbalance of the brain chemical serotonin is commonly linked to depression, anxiety, and other mental health conditions. Per a 2006 study published in the journal Neuron, serotonin – the neurotransmitter that regulates mood and sleep – inhibits cravings by acting on receptors that curb appetite while blocking other receptors that cause cravings.<br />
<br />
It can be stated, then, that a lack of serotonin in the brain may increase appetite. Anecdotal evidence exists that humans are more likely to crave refined carbohydrates (e.g., sugar and starches) when deficient in serotonin.<br />
<br />
<h3>
CORRECTING HORMONE IMBALANCES</h3>
<br />
Now that you have a good idea as to how and why hormone imbalance can cause weight loss, here are some ideas to help get your hormones back in sync!<br />
<br />
<br />
<ol>
<li>Limit exposure to stress: Common stressors that may facilitate weight gain include trouble at work, financial difficulties, toxic relationships, and poor self-esteem.</li>
<li>Use progressive relaxation techniques: Active relaxation techniques include anything that takes your mind off of things. Get a massage, take a hot bath, or practice deep breathing.</li>
</ol>
<br />
Diet and exercise: While diet and exercise aren’t the “be all, end all” of weight loss, eating right and working out regularly can help maintain a healthy weight and balance hormones.<br />
<br />
Source: <a href="https://www.powerofpositivity.com/hormone-imbalances-make-hard-lose-weight/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-35867392813550738022020-05-15T03:20:00.002+02:002020-08-03T23:06:12.328+02:007 Hidden Reasons Why You Aren’t Losing Weight<pre style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf1Pfln5CfqBMfj_z3AC6b0EDIVGZUILsWYHZHBNdWZYjQm-_Gb-7QEbs9AEVrBiYZNMgi5IWNQdsNTRP4Fbf34dCWrhiCx8BGxGzHEL0VvCL8o89vexia5H8-V4EB7uz16znLcvq64KQ/s1600/7+Hidden+Reasons+Why+You+Aren%25E2%2580%2599t+Losing+Weight.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="800" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf1Pfln5CfqBMfj_z3AC6b0EDIVGZUILsWYHZHBNdWZYjQm-_Gb-7QEbs9AEVrBiYZNMgi5IWNQdsNTRP4Fbf34dCWrhiCx8BGxGzHEL0VvCL8o89vexia5H8-V4EB7uz16znLcvq64KQ/s640/7+Hidden+Reasons+Why+You+Aren%25E2%2580%2599t+Losing+Weight.jpg" width="640" /></a></pre>
Losing weight is one of the most common goals in America, whether it’s for a new year or upcoming social event. People will go to great lengths to achieve their target number, be it a strict low-carb diet or juice cleanse.<br />
<br />
Internal health rarely factors into a person’s fat loss plan, but it’s one of the most underrated things to consider. Many hidden reasons prompt the body to hold onto excess weight. Moreover, those factors render diet and exercise useless until you address them.<br />
<br />
<h2>
7 REASONS YOU MIGHT NOT BE LOSING WEIGHT</h2>
<br />
<h3>
BLOOD SUGAR DYSREGULATION</h3>
<br />
All of the cells in our body require ATP – or Adenosine Triphosphate. This is a chemical that provides energy for many internal processes such as muscle contraction, nerve impulse stimulation, and chemical synthesis. ATP is created via a process called cellular respiration, of which carbohydrates are the preferred fuel source.<br />
<br />
Upon carbohydrate ingestion, a person’s blood glucose levels begin to rise. In response, the pancreas secretes a hormone called insulin whose job involves moving these sugars into the cells where they belong. Insulin is essential to human life, however it promotes fat storage when produced in excess.<br />
<br />
In a healthy individual, this process runs smoothly, and blood sugar levels return to normal (at least 140 ng/dl or lower, but preferably below 100) approximately two hours after a meal. Sometimes, however, the cells become fatigued and lose their ability to efficiently accept insulin. This is known as insulin resistance, a dangerous condition that can lead to weight gain and eventually type 2 diabetes if left untreated.<br />
<br />
Many factors play a role in the development of insulin resistance, including:<br />
<br />
<ul>
<li>Being overweight or obese</li>
<li>Carrying excess abdominal weight, even in the absence of overall obesity</li>
<li>Leading a sedentary lifestyle</li>
<li>Consuming a diet high in refined carbohydrates, such as white flour and sugar</li>
</ul>
<br />
Maintaining balanced blood sugar levels is crucial to prevent unwanted fat gain. This can be achieved by reducing consumption of processed foods and ensuring each meal contains protein, fiber, and fat. These nutrients slow the absorption of carbohydrates into the bloodstream.<br />
<br />
<h3>
<b>INFLAMMATION</b></h3>
<br />
You might understandably overlook the link from losing weight to inflammation.<br />
<br />
While some level of inflammation is necessary to fight off infections, problems can arise when it becomes chronic and unrelenting. One resulting issue is weight gain – when the body is experiencing inflammation, its top priority is extinguishing that internal fire. Often times, there is no energy left over for fat loss to occur until homeostasis has been restored.<br />
<br />
Investigating the root cause of inflammation is crucial to restore optimal internal health and kickstart weight loss.<br />
<br />
Carrying excess weight is one of the greatest risk factors for inflammation. This is because overeating increases the body’s immune response, which generates inflammation that can lead to a vast array of chronic illnesses. This reaction has to do with mitochondria or cell powerhouses whose job involves creating energy from fatty acids.<br />
<br />
When a person eats too much food, these fatty acids accumulate faster than the mitochondria can break them down. Low-grade, full-body inflammation can ensue as a consequence, which often results in weight gain.<br />
<br />
<b>SOME OTHER COMMON SOURCES OF INFLAMMATION INCLUDE:</b><br />
<br />
<ul>
<li>Carrying excess weight.</li>
<li>Food sensitivities.</li>
<li>Poor diet.</li>
<li>Birth control pills.</li>
<li>Gut infections.</li>
<li>Imbalanced blood sugar.</li>
<li>Environmental toxins.</li>
<li>Inadequate sleep.</li>
</ul>
<br />
<h3>
HORMONE IMBALANCE.</h3>
<br />
One of the main reasons why the calories in vs. calories out model is so outdated for weight loss has to do with hormones. Approximately 50 of these chemicals circulate throughout the human body, secreted by endocrine cells located in glands. The substances then enter the bloodstream and activate target cells.<br />
<br />
Hormones have an incredible amount of influence on our weight because they regulate BMR, or Basal Metabolic Rate. A person’s BMR is the number of calories they burn on a daily basis without physical activity factored in. An imbalance of certain hormones such as cortisol, testosterone, estrogen, and progesterone often leads to a decreased BMR. Less calories expended over the course of an entire day can make weight loss akin to climbing Mount Everest – even when a person is doing all the “right” things such as exercising and eating healthfully.<br />
<br />
Many factors, including the above causes for blood sugar dysregulation, can be involved in hormone imbalances. Since all the systems in the human body are intricately connected, there is typically not a single root cause responsible for the issue. Instead, several elements often build upon one another, eventually culminating in a domino effect that wreaks havoc on the delicate hormonal dance.<br />
<br />
Bringing hormones back into balance is a multifaceted process. It usually involves addressing adrenal function, liver detoxification, gut dysbiosis, and insulin resistance, among other pieces of a very complex puzzle. Working with a functional practitioner who uses a comprehensive hormone test such as DUTCH, or Dried Urine Total Complete Hormones, is the most efficient way to go about restoring optimal health.<br />
<br />
<h3>
HYPOTHYROIDISM</h3>
<br />
A small, butterfly-shaped gland located just below the larynx, the thyroid is an extremely important gland. It is responsible for regulating metabolism, or the rate at which our bodies break down food and create energy from it.<br />
<br />
T3 and T4 are the two main hormones produced by the thyroid, with T3 being the more potent of the pair. Hypothyroidism, otherwise known as an underactive thyroid, ensues when the body doesn’t produce enough T3 or T4. It could also occur if the body has an issue converting T4 into T3 (the “active” thyroid hormone.)<br />
<br />
Insufficient T3 or T4 alerts the hypothalamus to secret TRH, or Thyroid Releasing Hormone. In response, the pituitary gland releases TSH, more commonly known as Thyroid Stimulating Hormone. This complicated chain of events means that, paradoxically, TSH and thyroid function have an inverse relationship. The higher the TSH, the lower the thyroid function is. Common symptoms of hypothyroidism include:<br />
<br />
<ul>
<li>Weight gain or difficulty losing weight</li>
<li>Fatigue</li>
<li>Increased sensitivity to cold</li>
<li>Constipation or dry, hard stools</li>
<li>A puffy face</li>
<li>Hoarseness</li>
<li>Muscle weakness</li>
<li>High cholesterol</li>
<li>Muscle aches, tenderness, and/or stiffness</li>
<li>Pain, stiffness, or swelling of the joints</li>
<li>Heavy or irregular menstrual periods</li>
<li>Thinning hair</li>
<li>Slowed heart rate</li>
<li>Depression</li>
<li>Cognitive decline</li>
<li>Enlarged thyroid gland (goiter)</li>
</ul>
<br />
Unfortunately, conventional medicine does not have a sufficient understanding of hypothyroidism. It is seen as a root cause despite often being a symptom of something much deeper. The thyroid almost always slows down in response to another condition such as adrenal fatigue, the medical term for which is HPA Axis Dysfunction. That condition can slow your efforts at losing weight.<br />
<br />
<h3>
GUT DYSBIOSIS</h3>
<br />
The ancient Greek physician Hippocrates stated, “all disease begins in the gut.”<br />
<br />
Many disregarded those incredibly wise words until very recent years when scientists began studying the gut microbiome.<br />
<br />
Referred to as the body’s “second brain,” the gut has an impact on just about every internal system and process. Having sufficient beneficial bacteria in the GI tract is crucial for weight management and overall health.<br />
<br />
Gut dysbiosis, or an imbalance of “good” vs. “bad” microbes, can contribute to the aforementioned factors behind weight loss struggles. And, those include blood sugar dysregulation, inflammation, hormone imbalances, and hypothyroidism, among other issues.<br />
<br />
There are many simple things a person can do to promote better gut health. These include stress reduction, eating an unprocessed diet, getting regular exercise, and eating fermented foods such as yogurt and sauerkraut. Sometimes, however, these efforts are not enough to correct a serious bacterial imbalance. Taking a high-quality stool test gives insight into which specific microbial strains are either overgrown or insufficient. This lets practitioners tailor a plan unique to each client instead of guessing what steps to take.<br />
<br />
<h3>
STRESS</h3>
<br />
In the fast-paced world we live in today, stress is unavoidable. Between our jobs, financial struggles, kids, and relationships, most of us are constantly on-edge. Stress is rarely a purely psychological issue, In fact, it physical stress is very real.<br />
<br />
Our bodies have not yet evolved to differentiate between mental anguish and the stress that ensues when a bear is chasing after us. Consequently, we go into “fight or flight” mode whether the burden is physical or emotional – which, for most people, looks like a state of constant anxiety.<br />
<br />
Stress signals the secretion of cortisol, a steroid hormone that can increase blood sugar levels even in the absence of any refined or processed foods.<br />
<br />
Here is how this stops your efforts in losing weight. This process can prompt the body to store fat, particularly in the abdominal area, since blood glucose links to insulin (the fat-storage hormone.)<br />
<br />
<h3>
MINERAL IMBALANCE OR HEAVY METAL TOXICITY</h3>
<br />
While minerals cannot be broken down and turned into energy like macronutrients (carbs, fats, and proteins), they are cofactors for hundreds of enzymes involved in metabolism. Since metabolism controls how many calories a person burns, mineral deficiencies can lead to weight gain.<br />
<br />
Heavy metal toxicity is all too common in the modern world due to factors such as our contaminated water supply. These compounds are fat soluble, so the body can hold onto excess weight to prevent them from entering the bloodstream. HTMA, or Hair Trace Mineral Analysis, testing is a great way to assess mineral and heavy metal status. Always work with a practitioner with issues like these, as detoxing from heavy metals can be very dangerous.<br />
<br />
<h3>
FINAL THOUGHTS ON HIDDEN REASONS WHY YOU AREN’T LOSING WEIGHT</h3>
<br />
Not making progress on your weight loss goals can be extremely disheartening. Plateaus lead many people to push harder in the gym and cut their calories even more to see results. Not only is this approach often unsuccessful, but it also fails to address the reason why weight loss isn’t occurring.<br />
<br />
Often times, difficulty losing weight is a symptom of something internal. The root cause could be hypothyroidism, insulin resistance, gut dysbiosis, or another invisible illness. However, dieting harder is only going to mount additional unwanted stress on the body. Realizing the interconnectedness of every internal system is crucial for healing and achieving optimal health. And, of course, for losing weight.<br />
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<pre style="text-align: left;">Source: <a href="https://www.powerofpositivity.com/7-hidden-reasons-why-you-arent-losing-weight/" target="_blank">powerofpositivity.com</a></pre>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-23615971564504854282020-05-15T03:13:00.000+02:002020-08-03T23:06:35.789+02:006 Ways to Turn On Your Weight Loss Hormones<div class="separator" style="clear: both; text-align: center;">
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Weight loss can seem like a confusing puzzle to solve, but with the help of these 6 ways to turn on your weight loss hormones, you’ll be able to solve that riddle in no time. Hormones are responsible for regulating our body weight, and the knowledge of what to do to activate your metabolism for weight loss is right here in this article. Let’s look further at these 6 ways to turn on your weight loss hormones as soon as you are ready.<br />
<br />
<h2>
6 WAYS TO TURN ON YOUR WEIGHT LOSS HORMONES</h2>
<br />
<h3>
1. REDUCE YOUR CRAVINGS BY EATING SATISFYING FOODS</h3>
<br />
Some foods are just more filling and satisfying than others. You will notice this not just by the round fullness of your stomach after eating them, but by how long you feel satisfied or satiated before you have the desire to eat again.<br />
<br />
The weight loss hormone responsible for your full feeling is called leptin. Sources of protein are excellent ways to nourish your body and also activate leptin to help you feel full longer. Leptin tells the brain that you are no longer hungry and to stop eating.<br />
<br />
Researchers in the American Journal of Clinical Nutrition say ‘a moderate increase in dietary protein in association with physical activity and an energy-controlled diet may improve the regulation of body weight.’ The study showed that eating protein increased satiety or fullness and helped people to lose fat in the body rather than losing muscle mass.<br />
<br />
<h3>
2. BUILD MUSCLE MASS</h3>
<br />
The same hormone that is responsible for bulking up bodybuilders is also capable of being a weight loss tool for you. The sex hormone testosterone is present in both men and women, and we can get more of it by weightlifting. In turn, the greater testosterone levels you have, the more weight loss you will see because muscle burns fat.<br />
<br />
Lifting enough weight with enough repetitions that you begin to feel muscle soreness or ‘the burn’ is the right amount to see results. Turning on this weight loss hormone may be as easy as lifting a toddler and a car seat throughout the day or carrying the 4 bags of groceries and a gallon of milk from the car to the kitchen.<br />
<br />
<h3>
3. ALWAYS EAT BREAKFAST</h3>
<br />
In the morning, you are literally turning on your weight loss hormones by breaking your overnight fast, or break-fast, as we call the morning meal. Your body is in a state of fasting while you sleep, and it burns very few calories as you process the day’s information as dreams and memories. The body’s heart rate and breathing are slow, which means a slow metabolism while at rest.<br />
<br />
To break your body out of the resting phase, jump-start your metabolism with some plant-based protein or vegetarian sources of fat and carbohydrates in the morning. Keep the total calorie count below 800 if possible and keep the carbohydrate portion of the meal small compared to the protein and fat content.<br />
<br />
<h3>
4. INCREASE YOUR FAT BURNING POWER WHILE SITTING</h3>
<br />
The weight loss hormones of the thyroid are produced from the butterfly-shaped thyroid gland in your throat. According to a German obesity research on thyroid function, when the thyroid hormones Triiodothyronine (T3) and thyroxine (T4) were measured in obese children before and after a weight loss program, they found that a small weight reduction led to a long-term decrease in the levels of T3 and T4.<br />
<br />
The reduction in the T3 and T4 thyroid hormones led to a more efficient metabolism while resting, which sped up further weight loss. If you can lose as little as 5 pounds, you can turn on your thyroid weight loss hormones to keep the weight loss going.<br />
<br />
<h3>
5. GET BETTER SLEEP</h3>
<br />
Levels of the weight loss hormone leptin that makes you feel full are also dependent on you getting 6 to 8 hours of sleep each night. When you do not get restful sleep, your leptin levels decrease, so you tend want to overeat to consume more levels of energy to make up for the lack of rest.<br />
<br />
Your body reasons that if you are tired, you must need more energy in the form of food and the weight loss hormone leptin is not high enough to tell your brain that you aren’t really that hungry.<br />
<br />
<h3>
6. BREATHE LIKE A YOGI</h3>
<br />
The yogi practice of focused breathing is something that can help to speed up your metabolism by changing the levels of adrenal weight loss hormones in your body. In a study where researchers asked participants to breathe through a single nostril at a time by closing off the other for 27 respiratory cycles, repeated 4 times a day for one month, they found that the participants had an increase in resting metabolic oxygen consumption of up to 37%.<br />
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Source: <a href="https://www.powerofpositivity.com/ways-turn-on-weight-loss-hormones/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-23895907852552033702020-05-13T20:24:00.002+02:002020-08-03T23:07:26.445+02:0020 Fast Weight Loss Tricks (That Are Healthy)<div class="separator" style="clear: both; text-align: center;">
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<h3>
<span style="font-weight: normal;"><i>“If you focus on results, you will never change. If you focus on change, you will get results.” – Jack Dixon</i></span></h3>
<br />
If you’ve ever struggled to lose weight – and keep it off – you’re one among millions (perhaps billions) of frustrated individuals.<br />
<br />
About 45 million Americans plan to go on a diet in any given year – and that’s part of the problem. Dieting isn’t the answer; drastic changes to one’s lifestyle is. Need further evidence? 97 percent of dieters regain their weight (and sometimes more) within a mere three years. If you’ve been part of a structured diet program and have managed your weight, congratulations, sincerely; you are, literally, among the elite.<br />
<br />
Despite these putrid results, the weight-loss industry has raked in an exorbitant $64 billion (through 2014) selling products, that: (a) have atrocious cost-benefit outcomes, (b) ignored the actual science behind weight loss, or (c) all the above.<br />
<br />
That’s right, companies that proport to benefit the health and well-being of their customers have overlooked mountains of scientifically-proven medical research for the sake of profit. The result: highly processed, sugar-laden, sodium-enriched “food” that tastes like it’s been at the bottom of the freezer, rethawed, and sold at a premium.<br />
<br />
Warning, cliché ahead. “It’s not a diet; it’s a lifestyle.” A lifestyle. A lifestyle. Diets do not work for numerous reasons; among them prescribing a certain amount of “time” to accomplish your “results.” Oh, and almost no guidance afterward.<br />
<br />
Plan all you want and stick to a diet with the strictest discipline – and you are probably still on the wrong track. Why? Because a diet’s “time window,” coupled with minimal to zero guidance after you’ve accomplished your “goal” is not – and never will be – a long-term solution.<br />
<br />
<h3>
HERE ARE 20 NATURAL AND HEALTHY WAYS TO LOSE WEIGHT:</h3>
<br />
Let’s get going:<br />
<br />
<h3>
#1 KEEP A FOOD JOURNAL</h3>
<br />
Various studies show that people who keep a food “diary” eat about 15 percent fewer calories. A tangible record of your food intake, which is likely to contain some unsavory items, is often enough to alter your eating habits.<br />
<br />
<h3>
#2 GET IN WITH A SUPPORT GROUP</h3>
<br />
Whether online or in-person (the former has proven to be effective), having a person or group of individuals who support your goals is a great benefit. According to the American Psychological Association (APA), social support makes it “easier to stick with a weight loss plan…share tips on diet and exercise and (find) an exercise buddy.”<br />
<br />
<h3>
#3 WATER AND MORE WATER</h3>
<br />
In the morning, by all means, have that delicious glass of ice-cold O.J. But afterward, drink water – and only water. The average American consumes approximately 25 pounds of soft drinks annually. Enough said.<br />
<br />
<h3>
#4 FORGO A DAILY TREAT</h3>
<br />
Yes, lifestyle-based weight loss requires some self-discipline. Forgoing your “midnight snack” or “guilty pleasure” can prevent adding (at least) a few extra pounds each year.<br />
<br />
<h3>
#5 LESS TV, MORE RESULTS</h3>
<br />
Just one less hour of TV, and you’ll be less inclined to go “movie theater” mode. Yes, we all love that scrumptious treat while watching on our favorite show (self-discipline, remember?) Go for a light walk or jog instead.<br />
<br />
<h3>
#6 CLEAN OR SCRUB SOMETHING</h3>
<br />
No kidding. Find something – a bathroom floor, inside or outside of a car, windows, anything – to clean once a week. Why? Because cleaning burns calories, and that’s a good thing.<br />
<br />
<h3>
#7 DENY THE “HUNGER IMPULSE”</h3>
<br />
So many of us reach for that fatty treat out of habit. Actual physical hunger stimulates hunger hormones – and you’ll know when you need to eat.<br />
<br />
<h3>
#8 TAKE THE STAIRS FOR 10 MINUTES EACH DAY</h3>
<br />
According to the Centers for Disease Control and Prevention, frequent “stair-takers” burn five times more calories than their counterparts who use the elevator. This figures out to 10 pounds!<br />
<br />
<h3>
#9 TAKE A SHORT WALK EVERY COUPLE OF HOURS</h3>
<br />
Use your breaks to your advantage. Take a brisk 5-minute walk every two hours, and you’ll have 20 minutes of aerobic activity in your pocket before even stepping out of the office. Win!<br />
<br />
<h3>
#10 EASE OFF THE ADDITIVES</h3>
<br />
Notably, get rid of – or refrain from buying – anything with corn syrup, fructose, or sugar. Look for sugar-free versions of the food or grab a piece of fruit instead.<br />
<br />
<h3>
#11 CLOSE THE KITCHEN</h3>
<br />
Literally. After supper, the kitchen should remain closed for 12 hours. Late-evening feasting comes at a price: about 31 pounds of calories a year.<br />
<br />
<h3>
#12 TAKE A BRISK WALK BEFORE DINNER</h3>
<br />
According to a University of Glasgow study, “(walking) before a meal reduces the fat levels in the blood and improves the function of the blood vessels, even in the individual has a high fat and carbohydrate meal.” A walk before supper almost increases the sensation of fullness.<br />
<br />
<h3>
#13 EAT MOST MEALS AT HOME</h3>
<br />
This one’s pretty common sense. Restaurants and other places serve large portions of unhealthy food. Make the utmost attempt to eat at home whenever possible.<br />
<br />
<h3>
#14 USE A PLATE</h3>
<br />
Not a platter or spaceship-sized dish. We’re less likely to reach for food if it isn’t there. Groundbreaking stuff, isn’t it?<br />
<br />
<h3>
#15 NO “SUPERSIZING”</h3>
<br />
During the occasions when you do treat yourself (which you should do on occasion), order the smallest portion of everything rich in fat or calories. Order a large house salad or veggies instead of fries.<br />
<br />
<h3>
#16 LOAD UP ON VEGGIES</h3>
<br />
When considering culinary options, vegetables are often not the first thought. Well-prepared veggies, however, can be not only delicious but are packed with nutrients.<br />
<br />
<h3>
#17 EAT MORE (HEALTHY) CEREAL</h3>
<br />
No, Cinnamon Toast Crunch is not a viable option. Opt for cereal (or oatmeal) rich in fiber and other healthy ingredients. Total, Grape Nuts or Original Quaker Oatmeal are all excellent choices.<br />
<br />
<h3>
#18 LEAVE THE BREAD ALONE</h3>
<br />
According to a Harvard University study: “whole grain intake was associated with up to 9% lower mortality and up to 15% lower CVD-related mortality. ‘CVD,’ more commonly known as cardiovascular disease is the leading cause of death globally.<br />
<br />
Obesity dramatically increases the risk of CVD. Opt for whole grains instead.<br />
<br />
<h3>
#19 CHANGE YOUR MILK TYPE</h3>
<br />
If you drink whole milk, change to 2 percent; if you drink 2 percent, change to 1 percent…you get the idea.<br />
<br />
Once you have the developed the (often necessary) acquired taste for skim milk, you’ll have reduced the fat content by 95 percent compared to whole milk.<br />
<br />
<h3>
#20 BRUSH AFTER EVERY MEAL</h3>
<br />
Brushing your teeth after every meal is a psychological method for losing weight – and a very effective one. This habit signals to your body and brain that mealtime is over. Thus, we’re less likely to appease the “hunger impulse” described earlier.<br />
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Source: <a href="https://www.powerofpositivity.com/healthy-weight-loss/" target="_blank">www.powerofpositivity.com</a></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-86704904189270940012020-05-13T20:17:00.000+02:002020-08-03T23:08:00.747+02:0010 Secrets to Weight Loss, According to The Experts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Kqmno2OoqY3HTcHsI2oPpFA14lPv8Exusxzn66N-BB_8HQglcHrTIEdht_AWyLwV4JrJz0ucsGM0hy8kKTJ_4EtkQTUHzrfzGdLeWKAqkjtY3A3MmS9oET_4neCXWu74m6RezwM-9bc/s1600/weight-loss.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="10 Secrets to Weight Loss, According to The Experts" border="0" data-original-height="900" data-original-width="1600" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Kqmno2OoqY3HTcHsI2oPpFA14lPv8Exusxzn66N-BB_8HQglcHrTIEdht_AWyLwV4JrJz0ucsGM0hy8kKTJ_4EtkQTUHzrfzGdLeWKAqkjtY3A3MmS9oET_4neCXWu74m6RezwM-9bc/s640/weight-loss.jpg" title="10 Secrets to Weight Loss, According to The Experts" width="640" /></a></div>
Achieving weight loss can be a pain and a half, especially when you take into account all of the diet trends available. There’s so much information flying around that it can be hard to figure out what’s legitimate and what’s just designed to get you to buy a fancy product.<br />
<br />
The truth is, experts have already figured out some tips and tricks that can help you lose weight, and it’s all about making easy changes to your diet. If you’re struggling to lose weight and keep that weight off, these tips will surely help you in your weight lose journey.<br />
<br />
<h2>
HERE ARE 10 EFFECTIVE CHANGES TO HELP WITH WEIGHT LOSS</h2>
<br />
<h3>
<span style="font-weight: normal;"><i>“Your diet is a bank account. Good food choices are good investments.” – Bethenny Frankel</i></span></h3>
<br />
<h3>
1. DRINK 3 LITERS OF WATER WITH LEMON EVERY DAY WITHOUT FAIL</h3>
<br />
We all know that drinking water is the way to go when trying to get healthy. It’s good for, keeps you hydrated, and your body needs it! Drinking water by itself is already good for your health, but when you add a slice of lemon, it can help detox your body.<br />
<br />
Fitness expert Jackie Warner says, “Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent. That burns about 100 extra calories per day!” Drinking 3 liters of water throughout the day with added lemon can speed up your metabolism and help you lose weight.<br />
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<h3>
2. EAT SLOWLY, AND STOP WHEN YOU’RE FULL</h3>
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The best way to lose weight is to just eat less, but to make sure you’re doing this the right way. Instead of eating your food quickly, make sure to savor every bite so that you can be fully aware of when you start to get hungry. When you eat too quickly, you may be consuming more than your body needs. When your body starts to feel full, it’s time to stop eating and let your body enjoy what you’ve given it.<br />
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<h3>
3. SAY NO TO DIET FOOD BECAUSE IT ISN’T GOOD FOR YOUR HEALTH</h3>
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There are all kinds of loopholes that will allow companies to sell food as “diet food”, which isn’t always good for your weight loss. Instead, focus on choosing foods based on their own nutritional value. When you buy and eat foods that are good for you and high in nutrients, you’ll lose weight easier than if you just buy “diet foods”. There’s no fast trick to dieting and eating healthy!<br />
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<h3>
4. EAT AT REGULAR MEALTIMES SO YOU DON’T END UP SNACKING</h3>
<br />
According to fitness expert Nicole Nichols, “So plan for one to two snacks a day as needed, and you’ll likely eat less and avoid binges later.” When you go too long without eating, or think that skipping meals is the way to help lose weight, two things can happen. One, you may be encouraged to overeat later because you’re so hungry, and two, your body may go into starvation mode and preserve more fat just in case you won’t be eating again for a long time. Eating at regular mealtimes can help put your body in the right rhythm it needs to lose weight.<br />
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<h3>
5. DRINK FRESH VEGETABLE JUICE TO REGAIN YOUR HEALTH</h3>
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Vegetables are good for you, but sometimes we don’t have time to make a meal with all the right veggies. Another alternative is to drink fresh vegetable juice. Not only is it good for you, but it’ll give you the energy that you need to get through the day – and, it tastes great! The founder and owner of Strala yoga studio, Tara Stiles, says, “Cucumber, kale, carrot, ginger…it is so good for you, gives you so much energy, and actually tastes good! The coolest side effect is that I stopped craving sugar and salts! Just like that, without trying. Amazing!”<br />
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<h3>
6. KEEP NUTS ON HAND FOR A HEALTHY SNACK</h3>
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Raw almonds, cashews or walnuts can help you when you’re in a pinch and are starting to crave a snack during the middle of the day. When you’re on the go and your blood sugar starts to drop, it can be tempting to get an unhealthy snack that can make it hard to keep your weight down. Luckily, raw almonds are the perfect snack: they’re healthy, and they keep your blood sugar up.<br />
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<h3>
7. HAVE PROTEIN WITH EVERY MEAL TO HELP YOU FEEL FULL</h3>
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Whether you’re a vegetarian, vegan or neither, protein is important to have with every meal. It’ll help keep you feeling full so you’re not tempting to go snacking in between meals or during the middle of the night. For vegan or vegetarian diets, tofu and beans are a good alternative to meat-based proteins.<br />
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<h3>
8. KEEP AN EYE ON YOUR CARBS ESPECIALLY WHEN YOU’RE EATING OUT</h3>
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Carbs are good for getting energy, but you want to make sure that you’re not getting too much. It’s easy to have a serving size of carbs that’s more than your body needs. Especially when you’re eating out at a restaurant, you want to keep an eye on how many carbs you’re taking in, such as pasta or bread. The recommended serving size for carbs is ? to ½ cup. According to fitness expert Linda LaRue, “Remember that a recommended carbohydrate serving—such as pasta, pizza, bread, or rice—is 1/3 to 1/2 cup. That’s the size of a golf ball or mouse. Most restaurants give you three cups of pasta. That’s the equivalent of six carb servings!”<br />
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<h3>
9. EAT MORE GREEK YOGURT TO BOOST WEIGHT LOSS PROCESS</h3>
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While yogurt is seen as a relatively healthy snack, not all yogurts are going to give you the weight loss you’re looking for. The best choice is Greek yogurt. It’s a good choice for protein, and it doesn’t have as much sugar as other yogurts. Other yogurts, even the ones that are supposed to be low-fat, can be loaded with sugar that you don’t need. So, for a healthy snack, make sure your yogurt is Greek-style. For some flavor, you can also try adding pieces of fruit.<br />
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<h3>
10. SAY NO TO SODAS BECAUSE THEY PACK TONS OF CHEMICALS AND CALORIES</h3>
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Entirely eliminating sugary drinks and soda from your diet may be hard, but it’s the best way to go when you’re looking to lose weight. They’re loaded with chemicals and calories, and because it’s a drink you may not notice how much you’re really taking in. Instead, go for water or vegetable juice. Your body will thank you!<br />
<br />
Losing weight and keeping it off comes with its own unique challenges for everyone, from dietary restrictions to health concerns. However, these tricks should be helpful for just about anyone who is looking to lose some weight and keep it off. If you don’t know where to start when it comes to weight loss, adding any or all of these tweaks to your diet will get you headed down the right track!<br />
<br />
Source: <a href="https://www.powerofpositivity.com/weight-loss-secrets/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-52119853437371374542020-05-12T14:05:00.000+02:002020-08-03T23:08:28.030+02:0013 Unique Weight Loss Tricks That Actually Work<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim6l8HrrVNnG9Aguta2PtPEAVjjTRummUIa7WOzJe-GE-7rM5kpJIPtAYkca3Rx0Uv55uBOz7_Sggj0waugX5wSC_g6Dd0ZTJaUDX4-sTxVTHl62JIeK4lCHfffYA2LwUFHdWtCpQF344/s1600/13+Unique+Weight+Loss+Tricks+That+Actually+Work.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="13 Unique Weight Loss Tricks That Actually Work" border="0" data-original-height="351" data-original-width="620" height="362" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim6l8HrrVNnG9Aguta2PtPEAVjjTRummUIa7WOzJe-GE-7rM5kpJIPtAYkca3Rx0Uv55uBOz7_Sggj0waugX5wSC_g6Dd0ZTJaUDX4-sTxVTHl62JIeK4lCHfffYA2LwUFHdWtCpQF344/s640/13+Unique+Weight+Loss+Tricks+That+Actually+Work.jpg" title="13 Unique Weight Loss Tricks That Actually Work" width="640" /></a></div>
Do you know that food manufacturers and restaurant owners spend thousands, if not millions, of dollars studying flavors, colors, aroma, and presentation of the food so that you’ll eat more? When you’re craving something, the urge to eat just doesn’t come from your stomach or taste buds. A lot of it has to do with tricking your mind as well. Thankfully, there are also techniques you can apply to condition your mind to discourage overeating. Below are some unique weight loss tricks that actually work.<br />
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<h3>
HERE ARE 13 UNIQUE WEIGHT LOSS TRICKS THAT ACTUALLY WORK</h3>
<br />
<h3>
<span style="font-weight: normal;"><i>“A huge part of losing weight is believing you can do it and realizing it’s not going to happen overnight.” – Unknown</i></span></h3>
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<h3>
1. USE A BLUE PLATE</h3>
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Did you know that the color blue is an effective appetite suppressant?<br />
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<ul>
<li>Many weight loss gurus swear that if you use a blue plate when eating, you’re likely not going to eat more than you should. Thus, you curb the weight gain and avoid indulging in high-calorie and high-fat meals.</li>
<li>Experts have proven in a study published in the Nutrition Journal that using blue plates can really deliver a positive psychological effect on a person trying to lose weight.</li>
<li>Other studies suggest that while blue plates can trick your mind to eat less, the contrast of the food’s color against the plate may also help curb your appetite.</li>
</ul>
<br />
Apparently, a light-colored food will blend in a light-colored plate so you won’t be conscious of how much you’re eating. But the same food will stand out and look like a larger portion on a dark blue plate. For this reason, you may be pressed to eat less.<br />
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<h3>
2. WATCH A SCARY MOVIE</h3>
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Some people avoid watching scary movies because the terror can be stress-inducing. However, experts at the University of Westminster in London said that you actually burn calories equivalent to one chocolate bar when you’re sitting through a 90-minute horror film.<br />
<br />
<ul>
<li>Your pulse races or your heart rate quickens because of the adrenalin rush.</li>
<li>This has a positive effect on your metabolism while you keep your eyes glued to the screen.</li>
<li>The researchers determined the scariest movie – most effective at burning sugar and fat – is “The Shining,” which shaves off 184 calories.</li>
<li>Other recommended scary movies include “Jaws” (161 calories), “The Exorcist” (158 calories), “Aliens” (152 calories), and “Saw” (133 calories).</li>
</ul>
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<h3>
3. SPRAY OR LIGHT UP VANILLA-SCENTED FRESHENERS OR CANDLES</h3>
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Are you a sugar nut who can’t say no to sweet cravings? Do you like to eat sinfully good-tasting desserts even though you know the calories will go to your waist and hips? Try suppressing your sweet tooth by spraying vanilla-scented air freshener or lighting a vanilla-scented candle when you’re having dinner.<br />
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Experts at the St. George’s Hospital in London studying the efficiency of vanilla weight loss patches said this scent seems to dull cravings for dessert. They think this sweet scent can alter the chemicals of the hormone serotonin that controls the appetite so that it sends the brain a different signal.<br />
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<h3>
4. EAT IN FRONT OF A MIRROR</h3>
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It might seem self-indulgent and pointless to have your meals in front of a mirror. However, experts at the University of Central Florida learned that people can be prompted to eat fewer servings if they actually see themselves eating.<br />
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<ul>
<li>The thing is, you are your worst critic. If you watch yourself eat, you supposedly gain a more objective view of the food you have whiel also considering your physical appearance.</li>
<li>The mirror helps people who are trying to lose weight to evaluate themselves and their attitude towards food, and adjust accordingly.</li>
<li>However, this weight loss trick has its downside. While it might encourage people to eat healthier food, it may also trigger feelings of weight discrimination and diffuse body positivity.</li>
</ul>
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<h3>
5. TIE A RIBBON AROUND YOUR WAIST</h3>
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Women in France supposedly tie a ribbon around their waist to let them know if they’ve had enough food. If they feel the ribbon getting tighter underneath their clothes, they will stop eating no matter what still remains on their plate.<br />
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Isn’t this one of the most elegant and stylish techniques you’ve heard? It teaches the French ladies to enjoy everything in moderation. It’s probably why a lot of French women have lovely figures.<br />
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<h3>
6. PORTION YOUR MEALS AND EAT SMALLER BITES</h3>
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Try eating smaller bites and portion your food so that you won’t overindulge. This weight loss trick is also another technique in learning to enjoy tasty meals in moderation. Naturally, if you eat fewer portions of your food, you will manage your weight better.<br />
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<ul>
<li>Did you know that in Spain some women effectively lose weight by having one meal reserved for a bocadillo? This is a sandwich with two slices of whole grain bread and a filling of meat from a choice of chorizo, sausage or tuna.</li>
<li>This sandwich doesn’t have any mayonnaise, ketchup or dressing.</li>
<li>This meal might not be the tastiest compared to the American “Subway” sandwich, but it has the right amount of flavor and nutrients.</li>
<li>The Spanish women also do away with the desserts if they’re having their bocadillo meal.</li>
<li>It’s a clever trick on how to portion control your meals properly.</li>
</ul>
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<h3>
7. CHEW YOUR FOOD AT LEAST 32 TO 40 TIMES BEFORE SWALLOWING</h3>
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In the 19th century, American health food expert and economic nutritionist Horace Fletcher advocated for people to chew their food at least 32 to 40 times before swallowing. He was dubbed “The Great Masticator” because of this credo, but his recommendation is actually backed by science.<br />
<br />
<ul>
<li>When you chew food slowly until there are no more morsels left, you’re helping your body burn 10 percent more calories.</li>
<li>You’re also facilitating the proper flow of nutrients from your mouth to your stomach and gut so your organs function better.</li>
<li>Experts observed that people who take time to chew their food are leaner than fast eaters.</li>
<li>They are also less prone to have hunger pangs and food cravings because they are still quite full from their last meal.</li>
</ul>
<br />
In contrast, people who eat fast aren’t burning any calories when they eat. They are also prone to develop metabolic problems like high blood pressure, high cholesterol, visceral fat, and chronic diseases.<br />
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<h3>
8. SIT AT THE CORNER OF THE TABLE DURING DINNERS</h3>
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Psychologist Stephen Gullo in the book “The Thin Commandments Diet” recommended a sure-fire way to curb your food indulgence. He wrote that if you’re at a dinner or a cocktail party and you’re watching your weight, it’s best to sit at the table’s corner.<br />
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When you’re seated at the middle, you’re more likely to indulge in the food since the center spot is where dishes are usually placed. You have easy access to bread, chips, and other delectables that you should be avoiding because you don’t really want those extra calories. If you’re seated in the corner, you eliminate the mindless eating.<br />
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<h3>
9. CONTROL YOUR CANDY CRAVINGS BY EATING INDIVIDUALLY-WRAPPED PIECES</h3>
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You’re less likely to eat candy if you stick to treats that are individually wrapped compared to wrapper-less sweets like skittles or jelly beans. An experiment in the journal Appetite revealed that people are more inclined to control their candy indulgence if it comes with its own wrapper.<br />
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A group of 30 people in the experiment was told that they can freely take candies from a bowl on a table. Averagely, the participants took at least three pieces of wrapped candies while gobbled down five or more unwrapped candies.<br />
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Apparently, the little effort it takes to unwrap a candy is actually a deterrent. But it’s a big help when you’re trying to control your sugar or sweets intake.<br />
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<h3>
10. CHALLENGE YOURSELF TO EAT USING CHOPSTICKS</h3>
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Ever wonder why there are so many Japanese with slimmer figures? Perhaps their use of chopsticks has something to do with it, according to Kimiko Barber, author of the book “The Chopsticks Diet.” If you haven’t mastered how to use this tool, then perhaps it is time to start learning (and lose some weight in the process).<br />
<br />
Barber wrote in her book that since chopsticks require more accuracy and dexterity, you’re forced to slow down when you’re eating. You’re also likely not to fill up your mouth with food since you can only take smaller portions from your plate with chopsticks. If you’re eating slowly, you’re also eating less but feeling more satiated. Your food becomes easier to digest as well.<br />
<br />
<h3>
11. BRIGHTEN UP THE LIGHTS AND PLAY SOFT MUSIC</h3>
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Create the right atmosphere and ambiance in your dining room to help you eat less. Experts say that if you brighten up the lights when you’re eating, you’ll be more inhibited from putting additional food on your plate.<br />
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Ever notice how restaurants have such low lighting? It’s not just because they want you to enjoy your romantic date but they also want their customers to order more food.<br />
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While you keep the dining room lights bright, experts advise you to keep the music down. Apparently, when there’s soft music in the background, it sends a positive signal in your brain that a meal should be leisurely enjoyed. So, you take more time to chew and finish your food. This mindful eating helps you develop a healthier habit that keeps the weight off.<br />
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<h3>
12. MAKE BREAKFAST HEAVIER AND DINNERS LIGHTER</h3>
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“Eat breakfast like a king and dinner like a pauper.” Have you ever heard this saying? If you’d like to keep the weight off, then this might just be the best way to do it.<br />
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Experts from the American Diabetes Association performed a controlled 12-week study. They learned that obese women who followed a heavy breakfast/light dinner diet lost more pounds than those who had a light breakfast/heavy dinner diet.<br />
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The women also lost at least three inches off their waist for having larger breakfast meals than dinners. It seems this diet helped women with metabolic syndrome balance their intake better.<br />
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<h3>
13. TAKE A PHOTO OF YOUR FOOD</h3>
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Do you enjoy taking a photo of your food to post on social media? If you’re trying to lose weight then there’s another purpose for getting a snap of your meal. According to Joan Salge Blake, who wrote “Nutrition & You,” the photos might help you stop and think about what you’re eating. A visual representation of your food may help you muster more control over what you put on your plate.<br />
<br />
<h3>
FINAL THOUGHTS ON UNIQUE WEIGHT LOSS TRICKS THAT ACTUALLY WORK</h3>
<br />
Most weight loss diet fads won’t work over time. You’ll still gain weight especially if you’re not consistent with your eating habits.<br />
<br />
But these tips above are not just weight loss tricks. These are actually techniques that can teach you how to enjoy food in moderation and practice mindful eating. If you follow some of these tips while aiming to eat healthier, you might not need to a diet. Losing the pounds or maintaining an ideal weight should begin to come more naturally.<br />
<br />
Source: <a href="https://www.powerofpositivity.com/weight-loss-tricks-that-actually-work/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-57305434359637667192020-05-11T05:53:00.004+02:002020-08-03T23:08:56.533+02:0021 Foods That Boost Metabolism to Lose Weight Fast<div class="separator" style="clear: both; text-align: center;">
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<b>HERE ARE 21 FOODS THAT BOOST THAT FAT BURNING FURNACE:</b><br />
<br />
<b>WHAT ROLE DOES METABOLISM PLAY IN MY HEALTH?</b><br />
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Metabolism is a two-part process consisting of anabolism and catabolism. During anabolism, energy is created and stored in your body. Catabolism releases that energy. Your body works to convert everything you ingest into some form of energy. Your body will use some of this energy immediately while your body stores some for later. The faster your metabolism, the faster you can burn calories, even while sleeping.<br />
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While everyone burns calories at a slightly different rate, certain factors affect its function. These include genetics, age, gender, and weight. You can either increase your energy production by eating the right foods, or make it even more sluggish by ingesting the wrong combinations. Why not crank it up a notch? Eat the following, and you’ll shed some of those unwanted pounds in no time:<br />
<br />
<b>ALMONDS</b><br />
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Almonds are the perfect portable snack. Power-packed with healthy fat, protein, and fiber, all these elements keep you fuller longer. They also benefit your cardiovascular system; just 14 almonds a day can dramatically reduce your risk of heart attack and stroke! Use almonds for a mid morning pick me up. Munch on a few just before going to bed to tide you over until morning. Your heart and your waistline will thank you.<br />
<br />
<b>ASPARAGUS</b><br />
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Asparagus is a low-calorie, nutrient dense food that will naturally detoxify your system. It will speed up your metabolism at the same time. This vegetable contains B2, known to increase metabolism by aiding the absorption of carbohydrates, proteins, and fats.<br />
<br />
<b>BEANS</b><br />
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Beans are packed full of fiber, which helps to promote healthy digestion. They also contain resistant starch, which is linked to faster metabolism and reduced fat storage. Add a heaping helping of black beans to rice and chicken for a healthy, low-fat meal that will satisfy you on many levels.<br />
<br />
<b>CRUCIFEROUS VEGETABLES</b><br />
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All cruciferous vegetables—cauliflower, broccoli, and cabbage–have very high water and fiber content. This combination increases metabolic rate by over 30 percent.<br />
<br />
<b>CELERY</b><br />
<br />
One very thermogenic food, celery is a natural fat burner. Celery has very high levels of calcium, which inhibits the body’s ability to produce calcitrol, a hormone that promotes fat storage. Pack a few stalks in your lunch for a power-packed afternoon snack, and watch those pounds fly off!<br />
<br />
<b>COCONUT OIL</b><br />
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Coconut oil’s unique chain of fatty acids provide a very powerful effect on the body. Just 15-30 grams of these fatty acids will create an overall burst of energy production by 5 percent, or 120 calories. Over time, this will compound itself and cause those extra pounds to drop.<br />
<br />
<b>COFFEE</b><br />
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Coffee is a God-given gift that not only metabolizes fats, it can boost metabolism by as much as 11 percent. You no longer have to listen to those caffeine naysayers who preach the evils of excess consumption. Drink up!<br />
<br />
<b>CUCUMBERS</b><br />
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Cucumbers are a natural diuretic, and they will help hydrate your body while providing vitamins, nutrients, and dietary fiber. They are also rich in vitamin C, which will naturally boost metabolism.<br />
<br />
<b>BERRIES</b><br />
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Berries are very high in fiber, which acts like a fat-absorbing sponge as it moves through your digestive system, carrying excess baggage with it. Blueberries and raspberries in particular contain the flavonoid anthocyanin, which is known to boost metabolism.<br />
<br />
<b>GINGER</b><br />
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Ginger has long been used for its medicinal purposes. Recent studies have also revealed its metabolic benefits as well. One study performed in 2012 showed clear connections to a higher state of thermogenesis and lower levels of hunger. Add this pungent spice to many Asian dishes for a boost of flavor and fat burning benefits.<br />
<br />
<b>GREEN TEA</b><br />
<br />
Consuming green tea is one of the easiest ways to stoke the fat burning furnace. Consumption of this delicious drink can increase fat burning benefits by as much as 4 percent over a 24 hour period, and its natural boost of caffeine keeps you mentally alert and ready for what your day throws at you.<br />
<br />
<b>TURKEY</b><br />
<br />
Turkey, known for its high protein and low fat content, is a great way to add lean muscle to your physique. A study performed at Pennington Biomedical Research center concluded that, among 16 adults who were fed excess calorie diets, those who consumed higher levels of protein and leaner foods stored those extra calories as lean muscle, not fat. Bring on the drumsticks!<br />
<br />
<b>CITRUS FRUIT</b><br />
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Lemons, limes, and grapefruit not only have an invigorating and refreshing flavor, they are natural fat burners. High levels of vitamin C present in these fruits help to safeguard against insulin spikes that might cause excess fat storage.<br />
<br />
<b>OATMEAL</b><br />
<br />
Oatmeal is a well-respected health food; with its high fiber content and presence of beta glucan, it will aid in keeping hypertension, insulin resistance and high levels of fat in the blood at bay. As little as one bowl per day will keep you full and satisfied for hours and balance out your blood sugar, making you less prone to snacking between meals.<br />
<b><br /></b>
<b>PEPPERS</b><br />
<br />
A chemical compound in peppers called capsaicin is known to increase heart rate and boost metabolism. In fact, studies show that consumption of capsaicin will increase metabolic rate by as much as 20 percent within a few hours after ingestion. Peppers with a heat factor also crank up the fat burning furnace in your body, burning more calories per hour than mild peppers in comparison. Don’t be afraid to make those taste buds sizzle as you burn off those extra pounds. Can you stand the heat?<br />
<br />
<b>SPINACH</b><br />
<br />
Chowing down on that spinach salad will give you an extra dose of magnesium, a crucial mineral for a healthy body. Lightly steamed spinach with a lightly seared chicken breast makes a delicious and satisfying dinner as well. People who consume adequate magnesium are less likely to develop type 2 diabetes.<br />
<br />
<b>WATER</b><br />
<br />
Never underestimate the power of a fresh glass of water! It is recommended that a person drink half his or her own body weight in ounces daily. It may seem excessive at first, but this recommendation is based on bringing your body and all of its systems into a state of optimum efficiency. Drinking lots of water not only aids the body in organizing its own natural detoxification process, it is known to boost metabolism by as much as 30 percent!<br />
<br />
<b>SALMON</b><br />
<br />
Rich in omega 3 fatty acids and dripping with protein, salmon can boost natural fat burning enzymes in the body. Metabolic rate improves by as much as 400 calories daily; find a grocer that offers fresh fillets on a regular basis and make this a staple in your new, clean diet.<br />
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<b>APPLES AND PEARS</b><br />
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Apples and pears have known weight loss benefits. Both are rich in fiber and have a high water content which promote fat burning. The phrase, “an apple a day” takes on a new meaning as we see those who consume 2-3 pieces of this fruit daily drop some serious weight.<br />
<br />
<b>SOUP</b><br />
<br />
Whether you eat warm soup in the dead of winter or a nice, cool gazpacho in the summertime, soup will fill you up while slimming you down. There is no shortage of delicious flavors and combinations that become available to you as you sip and savor a cup, a bowl, or a whole tureen of your favorite. If you have a sweet tooth that must be indulged, then try a blended fruit soup, which is not only refreshing but deliciously nutritious as well. Stay away from the cream-based soups, and opt instead for powerful combinations of veggies, lean proteins, and wholesome broth. Yummy!<br />
<br />
With all of these options for getting healthy while burning fat, it seems that there is an abundance of food that you can choose from to chow down and slim down. Now the only question that remains is, do you have the willpower to stay away from those foods that can slow down your system? The New Year is upon us, and it’s a perfect time to change your eating habits, incorporate some exercise and movement into your daily routine, and watch that waistline dwindle away! Best of luck to you as you uncover your best self this year!<br />
<br />
Source: <a href="https://www.powerofpositivity.com/21-foods-that-boost-metabolism-to-lose-weight-fast/" target="_blank">www.powerofpositivity.com</a><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-26294810862347385732020-05-10T01:09:00.000+02:002020-08-03T23:09:22.796+02:00Researchers Reveal Why You Don’t Need to Exercise to Lose Weight<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi15AAnT3OClUEOGnPJk8d4tIexRRKv4jYj-pz34vdjh9-vALVQ8MKbyykqwT6K5zOqQZrmnrqRX3xrzYRQv6SVheS1r5TyoPVAcdC1-v2yQP5knObq6elS4JFUTCwN8xsEOaDFP0NEWuA/s1600/Researchers+Reveal+Why+You+Don%25E2%2580%2599t+Need+to+Exercise+to+Lose+Weight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Researchers Reveal Why You Don’t Need to Exercise to Lose Weight" border="0" data-original-height="318" data-original-width="600" height="338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi15AAnT3OClUEOGnPJk8d4tIexRRKv4jYj-pz34vdjh9-vALVQ8MKbyykqwT6K5zOqQZrmnrqRX3xrzYRQv6SVheS1r5TyoPVAcdC1-v2yQP5knObq6elS4JFUTCwN8xsEOaDFP0NEWuA/s640/Researchers+Reveal+Why+You+Don%25E2%2580%2599t+Need+to+Exercise+to+Lose+Weight.jpg" title="Researchers Reveal Why You Don’t Need to Exercise to Lose Weight" width="640" /></a></div>
Everyone knows that exercise often goes hand-in-hand with weight loss. When someone wants to lose weight, they go to the gym. They attend fitness classes. They go for jogs or walks more regularly.<br />
<br />
But over the years, the message behind this has become twisted. Many people believe that burning as many calories as possible on a treadmill means they can indulge in the richest, most sugary foods afterwards, with no guilt. This is simply not true, and it has resulted in a lot of misinformation surrounding health and fitness.<br />
<br />
The fact is that exercise is not the only way to lose weight. On top of that, exercise alone may not be sufficient at all in aiding one’s weight-loss journey! This is all backed by science and over 60 different studies. Here is how researchers reveal why you don’t need to exercise to lose weight.<br />
<br />
<b>WHY YOU DON’T NEED TO EXERCISE TO LOSE WEIGHT, REVEAL RESEARCHERS</b><br />
<br />
<h3>
1. HOW THE HUMAN BODY BURNS CALORIES NATURALLY.</h3>
<br />
In 2012, Herman Pontzer published a study that showed his findings from observing the Hadza tribe – one of the very last of the Earth’s hunter-gatherer tribes – for many days. He was positive that they would be burning plenty of calories daily due to constant physical activity, unlike Americans and Europeans who spend a lot of their time sitting down.<br />
<br />
But his findings revealed something surprising. These active tribes burned the same amount of calories as people in “first world” nations, even when research was narrowed to account for the different body sizes.<br />
<br />
These findings led Pontzer to believe that calories and the way energy is expended may not work in the way that we think. He posited that energy is not just burned away during physical activity, but is used up for basic daily bodily functions that keep us healthy and alive.<br />
<br />
Though this piece of research is far from foolproof, it gives us reason to believe that calorie burning has less to do with lifestyle and more to do with the way humans have evolved. This is likely why exercising isn’t enough for many people trying to lose weight.<br />
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<h3>
2. HOW HELPFUL IS EXERCISE ON ITS OWN FOR WEIGHT LOSS?</h3>
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The answer: not very much at all, unfortunately. An academic review that took a look at a wide range of studies covering exercise intervention found that, even after 20 weeks, participants do not lose weight nearly as much as intended.<br />
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In fact, the review could conclude that the amount of energy expended during exercise had virtually no link to weight loss at all. This science is enough to convince most that you don’t need to exercise to lose weight!<br />
<br />
People make the mistake of thinking of weight loss in a binary way. We think about the calories we take in, and about the calories we expend – and that’s it. This rule stems from a very early study from 1958 that states that each pound of fat on the human body stands for approximately 3,500 calories.<br />
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Because of this calculation, the world developed the idea that cutting out 500 calories of food intake daily can cause someone to lose weight at a rate of one pound per week. But modern day researchers claim that this is an oversimplification.<br />
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Research today shows that cutting calories like this causes a whole host of bodily changes. These changes will cause the body to use and store calories differently than it did previously, which renders calorie restriction moot.<br />
<br />
<h3>
3. DOES EXERCISE BURN CALORIES?</h3>
<br />
People often operate under the assumption that exercise burns tons of calories. The fact is that it doesn’t. According to obesity researcher Alexxai Kravitz, who is also a neuroscientist and works with the National Institutes of Health, exercise burns between 10 and 30% of daily calorie expenditure. Energy expended is calculated based on:<br />
<br />
<ul>
<li>Someone’s unique basal metabolic rate – essentially the natural energy expended when the body is completely relaxed and at rest</li>
<li>Energy used during any manner of physical activity</li>
<li>The energy required to digest consumed food</li>
</ul>
<br />
The fact is that an individual’s basal metabolic rate accounts for approximately 60-80% of the total daily expended energy. Breaking down food makes up around 10% of it. As such, physical activity doesn’t count for much at all – much less actual exercise as opposed to other physical activities like walking, cooking, and cleaning.<br />
<br />
This doesn’t mean that physical activity is completely pointless. After all, 30% is a lot. But let’s put it this way – if you exercise and then make up for it by eating an extra snack or resting for long periods of time, you’re not going to see a lot of results.<br />
<br />
It doesn’t help that exercise tends to make us hungry, and the meals we eat to feel satisfied in turn can add way more calories than you burned in the first place. To lose weight on exercise alone, you would need to make no changes to your daily routine other than the addition of exercise. You would also need a lot of exercise to see positive results.<br />
<br />
<h3>
4. THERE’S A LIMIT TO CALORIE BURNING.</h3>
<br />
It is posited that there is a limit to how much energy can be expended by any one person. A study also published by Pontzer in the Current Biology journal explored the possibility of an upper expenditure limit – something you need to know about if you’re exercising to lose weight.<br />
<br />
This study involved 332 adult participants from multiple countries all over the world. These participants were tracked over the span of eight days, and their burned energy, as well as physical activity levels, were monitored and gathered for data.<br />
<br />
There were three types of activity levels involved: extremely active daily exercisers, relatively active individuals who worked out thrice a week, and those who are sedentary. These were the natural activity levels of each participant and they were tracked during their normal routines.<br />
<br />
<ul>
<li>According to findings, the number of calories burned only differed by between 7 and 9% between those in different physical activity groups.</li>
<li>Sedentary individuals burned 200 calories fewer than those with moderate activity.</li>
<li>Beyond that, there was little to no difference in calories burned.</li>
</ul>
<br />
This means that one can conclude that no matter how much exercise you do, your calorie burning rates will hit a standstill above a certain level. The more calories you burn, the slower the burning rate becomes.<br />
<br />
<h3>
5. EXERCISING CAN CAUSE THE BODY TO CONSERVE EXTRA ENERGY.</h3>
<br />
Our bodies are designed to keep us alive and energetic throughout the day. As such, the hypothesis that the body changes the way it manages energy expenditure after exercise makes sense.<br />
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This is known as metabolic compensation and refers to physiological changes that occur when you exert yourself to a certain degree. This means the body may go against our desire to lose weight by conserving energy after a good work out.<br />
<br />
This happens differently for other people. As an example, let’s talk about an Obesity Research study from 1994. This study involved identical twins with sedentary lifestyles kept under watchful eye as research lab inpatients over a 93-day time span. These twins had to do two hours of intense exercise bicycle exercises daily and were fed strictly under the supervision and orders of nutritionists who calculated every tiny calorie involved.<br />
<br />
The study results showed that participants wound up burning much fewer calories than the researchers expected – a whole 22% less. They also only lost an average of around 11 pounds. This meant that the participants’ bodies may have been regulating their energy expenditure after such intense exercise.<br />
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<h3>
6. EXERCISE REMAINS GOOD FOR HEALTH.</h3>
<br />
So, we’ve bashed the usefulness of exercise quite a lot here. But that doesn’t mean you should abandon exercise entirely. As a matter of fact, exercise is still a highly positive endeavor and does wonders for your body!<br />
<br />
Exercising is great for weight maintenance, for keeping your body fit and feeling good, and for ensuring a healthy mind capable of sharp focus and positive thinking. Although studies show exercise doesn’t amount to anything more than modest weight loss, it has countless long-term benefits on the healthy, including:<br />
<br />
<ul>
<li>Lowered risk of stroke</li>
<li>Balancing blood pressure</li>
<li>Balancing bad fat and bad cholesterol levels</li>
<li>Lowered risk of heart attack</li>
<li>Maintaining a healthy long-term weight</li>
<li>Lowered risk of dementia</li>
<li>Reduced risk of Alzheimer’s</li>
<li>Lowered risk of type 2 diabetes</li>
<li>Higher cognitive function</li>
</ul>
<br />
Keep in mind, then, that you should exercise for these health benefits – not as your only step in losing weight! There are plenty of reasons to continue exercising. The problem starts when we assume that’s all we need to do to shed weight.<br />
<br />
<h3>
7. SO HOW CAN ONE LOSE WEIGHT?</h3>
<br />
The National Weight Control Registry knows exactly how weight loss can be performed. As of now, this registry has 10,000 adult members who are being studied annually. These individuals are people who have lost a minimum of 30 lbs in body weight and have successfully kept that weight off for at least 12 months.<br />
<br />
Every year, these 10,000 individuals answer questionnaires that indicate their lifestyles, habits, and weight maintenance methods. So far, findings from these questionnaires have shown that those who are able to lose weight and keep it off share a number of habits, including:<br />
<br />
<ul>
<li>Avoiding foods with high-fat content</li>
<li>Restricting calories to a certain limit</li>
<li>Keeping portion sizes small</li>
<li>Exercising regularly</li>
</ul>
<br />
You might think, “Well, exercise is on the list!” But it’s on the list alongside a host of other factors. Those who do exercise alone do not see as many benefits as those who do all of these things at once.<br />
<br />
The most crucial part of weight loss has to do with diet. If you’re not restricting your calories, you’re not going to see the results you want. You should be eating enough calories to sustain you, but not enough to go overboard. And of course, your focus should be on the kind of food you eat; stick to healthy meals in smaller portions.<br />
<br />
If you have a great diet and exercise at the same time, then you’re well on your way to losing weight and keeping it off. But just exercising alone isn’t going to cut it. If you can only either watch what you eat or work out, choose to watch what you eat.<br />
<br />
<h3>
FINAL THOUGHTS ON WHY YOU DON’T NEED TO EXERCISE TO LOSE WEIGHT</h3>
<br />
Weight loss is a unique journey for everyone. What works for one person may not work for the other. But the fact is that you don’t have to be super active to see progress, so practice positive thinking!<br />
<br />
There are countless ways to lose weight, and even more small steps that can help the process. The best thing to do is used methods proven by science to be effective, instead of listening to new fads. Follow research-backed weight loss strategies, and you’ll be on your way to success!<br />
<br />
Source: <a href="https://www.powerofpositivity.com/lose-weight-without-exercise/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-83160505336818089902020-05-07T00:47:00.001+02:002020-08-03T23:10:02.072+02:00Experts Explain 6 Ways To Burn Belly Fat Naturally At Home<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh29PA_88X03_COLEI3BEQBhevaxwb-Rd3ox8RH17RAvxP7OUcebBtjGtLCoTwMcYM6f3I1JUkEpOpUaI2N3jevOyeDUQN0qjevoM4D_fS401FrJwW6waZIf1lOVwQIOGsy5O8TtbKuxXo/s1600/belly_fat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="belly fat" border="0" data-original-height="450" data-original-width="800" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh29PA_88X03_COLEI3BEQBhevaxwb-Rd3ox8RH17RAvxP7OUcebBtjGtLCoTwMcYM6f3I1JUkEpOpUaI2N3jevOyeDUQN0qjevoM4D_fS401FrJwW6waZIf1lOVwQIOGsy5O8TtbKuxXo/s640/belly_fat.jpg" title="Experts Explain 6 Ways To Burn Belly Fat Naturally At Home" width="640" /></a></div>
Belly fat will not only make you look bad, but it will also cause many health conditions. Having plenty of fat in the abdomen is related to diseases like heart conditions and type 2 diabetes. Therefore, burning tummy fat has numerous benefits to your health and can aid you in living longer.<br />
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The estimation of belly fat is done through the measurement of the waist circumference. You can simply do this at home with a tape measure. Anything more than 35 inches in women and 40 inches in men is referred to as abdominal obesity.<br />
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In case you have plenty of extra fat around the waistline, you require taking some measures to eliminate it. Luckily, there are a number of proven strategies that have been shown to target fat in the tummy area more than other body areas. Here, an expert shares the tips to burn belly fat naturally at home.<br />
<br />
<h3>
<b>1. TRACK YOUR MEALS</b></h3>
<b><br /></b>
What you consume is crucial to the amount of tummy fat you have. But most people lack the knowledge of what they are consuming. People normally think they are consuming a low-carb, high protein, or some other healthy meal, but usually under- or overestimate.If you want to optimize your diet, it is critical that you track your foods for some time. However, this fails to mean that you measure and weigh everything for all your life. You can do it for a few days in a row so that you can determine where changes are crucial.<br />
<br />
In case you want to increase the intake of protein to 30 percent of calories, merely consuming foods that are richer in protein will not suffice. You require measuring and fine-tuning to reach your objective. You can use online calorie calculators as well as online apps and tools to track what you are consuming.<br />
<br />
Doing this every few months by weighing and measuring everything you eat will aid you in seeing your diet. In this way, you will know where to make adjustments that will help you in burning abdominal fat.<br />
<br />
<h3>
2. WORK OUT</h3>
<br />
Exercise is essential for many reasons. If you want to avoid conditions as well as live a healthy and prolonged life, you need to do exercises. While there is are a lot of benefits you can enjoy from doing exercises, minimizing belly fat is one of these amazing advantages.<br />
<br />
But beware that exercise, in this case, does not refer to abdominal exercises. This is because losing fat in one place, also referred to as spot reduction is not possible. Hence, performing numerous ab workouts will not help you to burn belly fat.<br />
<br />
According to research, participants performed abdominal exercises for 1.5 months, but there was no measurable effect on the amount of fat in the abdomen or waist circumference. However, there are some other types of exercises that can prove effective.<br />
<br />
Studies have shown that aerobic exercises, such as swimming, walking, and running have helped in reducing significant amounts of tummy fat. A particular study discovered that exercises entirely prevented individuals from regaining tummy fat after losing weight, showing that exercises are especially critical in the maintenance of weight.<br />
<br />
Exercises also result in minimized inflammation, reduced levels of blood sugar, and other improvements in all metabolic abnormalities related to excess tummy fat.<br />
<br />
<h3>
3. EAT FOODS WITH HIGH FIBER LEVELS</h3>
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Dietary fiber is mostly plant matter that cannot be digested. Many people claim that consuming plenty of fiber can assist you to lose weight. While this is true, it is critical to remember that not all fiber is made equal.<br />
<br />
The kinds of fiber that have an impact on your weight are viscous and soluble fibers. These fibers usually combine with water to create a thick gel that sits in your digestive system.<br />
<br />
This gel slows the movement of food through your gut and reduces the speed of digestion and nutrient absorption. As a result, you will feel full for longer and have decreased appetite.<br />
<br />
According to a study, an extra 14 grams of soluble fiber per day was linked to a 10 percent reduction in calorie intake and weight loss of 2 kg over 16 weeks. In a study that lasted for five years, consumption of 10 grams of soluble fiber daily was related to a 3.7 percent decrease in the amount of tummy fat.<br />
<br />
The ideal way to consume more fiber is to eat plenty of plant foods such as fruits and vegetables. Legumes are also an excellent source, together with cereals such as whole oats.<br />
<br />
Additionally, you could attempt eating a fiber supplement called glucomannan, which is one of the top viscous fibers. Several studies have shown its capacity to burn belly fat.<br />
<br />
<h3>
4. AVOID CARBS</h3>
<br />
Carb restriction is one of the most effective ways to lose body fat. Numerous studies have discovered that when people avoid carbs, they lose both appetite and weight. Research shows that low-carb diets result in 2-3 times more fat loss than low-fat diets.<br />
<br />
This happens even when you consume as much as you want, as compared to those who avoid fats and calories as well as stay hungry for longer. Low-carb diets also result in a fast decrease in water weight, which offers people almost immediate results. A scale difference is usually noticed within 1-2 days.<br />
<br />
Many studies reveal that diets low in carbohydrates mainly target the fat in the tummy, and around the liver and other organs. This means that tummy fat is hazardous and promotes diseases. Just keeping away from refined carbs such as white bread, sugar, and candy is enough, particularly if you consume a lot of protein.<br />
<br />
But if you need fast weight loss results, you require reducing your daily carb intake to 50 grams. This will put your body into ketosis, kill your appetite, and make your body to start burning main fats for fuel. Low carb-diets will not only burn belly fat, but they will also prevent type 2 diabetes.<br />
<br />
<h3>
5. EAT MORE PROTEINS</h3>
<br />
Protein is an essential macronutrient during the process of losing weight. It has been proved to reduce cravings by 60 percent, improve metabolism by 80-100 calories per day, and aid you in consuming up to 441 calories every day.<br />
<br />
If you want to burn belly fat, then increasing protein in your meals is the most effective adjustment to your diet. In addition to losing weight, proteins will aid you in weight maintenance in case you stop trying to lose weight.<br />
<br />
According to research, the quality and amount of protein eaten were inversely associated with belly fat. This means that participants who consumed better and more proteins had less fat in the belly. Another research revealed that protein was related to a significantly decreased risk of tummy fat gain over 5 years.<br />
<br />
The study also revealed that refined carbs, as well as oils, were related to high amounts of tummy fat, but vegetables and fruits were associated with minimal tummy fat. Most of these studies showed protein was effective when consumed at 25-30 percent of calories.<br />
<br />
Therefore, try increasing your consumption of foods that are high in protein, like dairy products, meat, legumes, fish, nuts, seafood, and whole eggs. They are the best sources of protein. If you face a challenge in consuming sufficient protein, then take a quality protein supplement such as whey protein, which is a convenient and healthy way to increase your overall intake.<br />
<br />
Additionally, consider cooking with coconut oil. Research shows that consuming two tablespoons daily affects the reduction of tummy fat.<br />
<br />
<h3>
6. AVOID SUGAR AND SUGAR-SWEETENED DRINKS</h3>
<br />
One of the unhealthiest foods includes added sugar. Studies reveal that added sugar causes some harmful effects on your health. Sugar is 50 percent glucose, 50 percent fructose, and fructose can only undergo metabolism in the liver when the amounts are significant.<br />
<br />
When plenty of sugars are consumed, there is an overload of fructose in the liver, which is forced to convert it into fats. Research has discovered that excess sugar, especially due to high amounts of fructose, can result in high amounts of belly fat and liver fat.<br />
<br />
Some researchers believe that this is the central mechanism behind the harmful effects of sugar on your health. The high amounts of tummy fat and liver fat results in insulin resistance as well as other metabolic problems.<br />
<br />
In this case, liquid sugar has worse effects. Solid sugars are registered by the brain differently from liquid sugar. Therefore, when you consume sugar-sweetened beverages, you end up consuming more overall calories.<br />
<br />
According to research, sugar-sweetened beverages are related to 60 percent increased risk of childhood obesity, for each serving per day. Ensure you reduce the quantities of sugar in your diet and entirely avoid sugary drinks. This includes sugary sodas, high-sugar sports drinks, sugar-sweetened beverages, and fruit juices.<br />
<br />
Remember that this does not apply to whole fruits, which are nutritious with a lot of fiber that controls the negative impacts of fructose. The quantity of fructose you consume from fruit is negligible as compared consumption of foods that are rich in refined sugar.<br />
<br />
If you intend to reduce refined sugar, then you require reading labels. Even foods that are labeled health foods can have high amounts of sugar.<br />
<br />
<h3>
CONCLUSION</h3>
<br />
If you want to be healthy and have an appealing body, then you need to burn your belly fat with these scientifically proven strategies. They are not just effective, but they are also natural.<br />
<br />
Whether it is avoiding carbs, doing exercises, increasing protein in the diet, avoiding sugars, increasing soluble fiber in your food, or tracking our meals, your belly fat will disappear in no time.<br />
<br />
Source: <a href="https://www.powerofpositivity.com/burn-belly-fat-naturally-at-home/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-48593630195922947812020-05-04T15:49:00.001+02:002023-11-21T16:40:18.296+01:00Science Explains How to Use Apple Cider Vinegar For Weight Loss<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhae7wM7Pyvl-6qAGrdSNHj4w49rnq0ObbjSdO4KdNpHV4CQicqUY8uG6l3nqaMfnVe593ax4PKIFaHXWW1Jc7T9pD-M9w0MgLnhtsxsjybaJaq0XIx7pSyJMafxo_9Oci1GJ1_4a7zOvE/s1600/acv+for+weight+loss.jpeg" style="margin-left: 1em; margin-right: 1em;"><img alt="Science Explains How to Use Apple Cider Vinegar For Weight Loss" border="0" data-original-height="720" data-original-width="1280" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhae7wM7Pyvl-6qAGrdSNHj4w49rnq0ObbjSdO4KdNpHV4CQicqUY8uG6l3nqaMfnVe593ax4PKIFaHXWW1Jc7T9pD-M9w0MgLnhtsxsjybaJaq0XIx7pSyJMafxo_9Oci1GJ1_4a7zOvE/s640/acv+for+weight+loss.jpeg" title="Science Explains How to Use Apple Cider Vinegar For Weight Loss" width="640" /></a></div>
With all the health benefits of fermented foods being brought to light, it’s no wonder that many people are looking to apple cider vinegar for answers with their health.<br />
<br />
ACV has been a staple used by many people to treat health problems. While it’s something that’s always been on your grocery shelf, many are now beginning to see the true wonders in this tonic.<br />
<br />
Despite the massive health benefits, this tart concoction is also helping people lose weight. Is it possible that something that has been used for pickling and making a zesty vinaigrette can help fight the battle of the bulge?<br />
<br />
<h3>
UNDERSTANDING THE COMPONENTS OF APPLE CIDER VINEGAR?</h3>
<br />
To make ACV, crushed apples are added to a yeast mixture. The yeast causes the sugars within the apples to turn to alcohol. The next part of the process is to add acid to ferment the batch. Once acetic acid is added, the total processing time is about one month. Many manufacturing companies have been able to reduce the production time to around 24 hours.<br />
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The strong taste and sour odor in this vinegar comes from ethanoic acid. Nutritionally speaking, one tablespoon of this bitter elixir has about three calories and zero carbohydrates.<br />
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<h3>
ACETIC ACID CAN PROMOTE FAT LOSS</h3>
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The Latin word for vinegar is acetum. About six percent of this apple cider treat is made up of acetic acid, which is considered a short-chain fatty mordant. Once it’s ingested, the acid dissolves and makes acetate in the body. Acetate has many advantages as it causes changes to occur.<br />
<br />
Studies show that acetic acid can lower blood sugar levels, decrease insulin levels, improve your metabolism, reduce overall fat storage, and suppress your appetite. Most research was conducted on animals. While more studies are needed on humans, the results of regular use is promising.<br />
<br />
<h3>
REDUCES CALORIE INTAKE AND FEELING FULL</h3>
<br />
When it comes to apple cider vinegar for weight loss, the power is in appetite suppression. Ingesting a couple of tablespoons of this vinegar can help you feel full. When your stomach is satisfied, you are less likely to eat.<br />
<br />
A study was conducted on a group of people taking the recommended dosage of this vinegar before consuming a high carbohydrate meal. Over the course of the day, those who took the apple cider vinegar ate about 275 calories less than those who didn’t take it.<br />
<br />
Not only does this elixir provide appetite-suppressing properties, but it can also slow the digestive process. When your food doesn’t leave the stomach as quickly, then you feel full and satisfied a lot longer. Delayed emptying can help to lower blood sugar levels, which is imperative in many that struggle with being overweight. Diabetes and excess fat run hand-in-hand.<br />
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<h3>
CAN APPLE CIDER VINEGAR HELP YOU LOSE WEIGHT?</h3>
<br />
First, you should know that there is no magic pill or health tonic that is going to make the pounds miraculously disappear. Rather than purchasing the latest fad drug or buying into that hype, you can take comfort knowing that this vinegar has been used for thousands of years.<br />
<br />
When using apple cider vinegar for weight loss, you won’t need to worry about your heart racing, feeling flush, or having euphoria like sensations, which come with most dieting drugs. However, studies have shown that it has an impressive effect on excess fat.<br />
<br />
Another study was conducted over 12 weeks on Japanese adults. The 144 individuals were given 1-2 tablespoons of ACV to drink each day. They were told that they couldn’t have any alcohol, but they didn’t need to alter their diet in any other way. The results were uncanny.<br />
<br />
The group that consumed one tablespoon lost an average of 2.5 pounds. Their triglycerides decreased by an astounding 26 percent, and their body fat dropped seven percent. The group that consumed two tablespoons had even more significant results. On average, these individuals lost 3.5 pounds, and they saw a 26 percent drop in their triglycerides.<br />
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The placebo group didn’t have such good results. They gained weight and their waist measurements increased. There haven’t been many studies of this kind, but this human study proves that ACV is quite useful in weight loss.<br />
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<h3>
OTHER HEALTH BENEFITS PROVIDED BY APPLE CIDER VINEGAR</h3>
<br />
Though many people are talking about apple cider vinegar for weight loss, it has many other benefits that it can provide for the body. Here are some of the ways Old-timers used ACV as a tonic.<br />
<br />
<h3>
•IT LOWERS BLOOD SUGAR AND INSULIN LEVELS</h3>
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After consuming a meal laden with high carbohydrates, ACV can lower the blood sugar and insulin levels by slowing the digestive process. There is no need to alter your diet to see dramatic results with a strict regimen.<br />
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<h3>
•HELPS WITH INSULIN SENSITIVITY</h3>
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A study that showed adding a couple of tablespoons before a meal also showed that the insulin sensitivity saw an improvement by 34 percent.<br />
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<h3>
•ALTERS FASTING BLOOD SUGAR LEVELS</h3>
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Another study took people with type 2 diabetes and had them consume ACV with a snack in the evening. The high-protein snack along with the vinegar improved the blood sugar numbers twice as much as those who did fasting alone to improve their numbers.<br />
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<h3>
•TACKLES PCOS SYMPTOMS</h3>
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Polycystic ovary syndrome is a horrible condition that causes infertility, lose their hair, grow hair in places they shouldn’t, and have problems balancing their hormones. It’s a miserable illness that has no cure. One study placed women with this disease on a regimen to take two tablespoons of ACV at night.<br />
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They consumed the vinegar for around 100 days. Shockingly, more than half of the women started ovulating again, which is the most significant complaint of infertility issues. The improvement of insulin sensitivity has everything to do with the reproductive system, which is probably why they saw such a dramatic increase.<br />
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<h3>
•CUTS CHOLESTEROL LEVELS</h3>
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Studies conducted in rats and mice found that a regular ACV regimen reduced the bad cholesterol and triglycerides levels. Fortunately, it increased good cholesterol numbers.<br />
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<h3>
•CONTROLS BLOOD PRESSURE</h3>
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Using studies on animals, researchers have found that using ACV may also decrease the diastolic and systolic pressures. This elixir constrains the enzymes that constrict blood vessels and doesn’t make the heart work as hard.<br />
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<h3>
•KILLS VIRUSES AND BACTERIA</h3>
<br />
E. Coli is a powerful bacterium that is found in foods. Thankfully, ACV can fight these bacteria and reduce up to 90 percent of how much is ingested. Forget food poisoning when you take this health tonic before you eat. Also, it can reduce viruses by up to 95 percent. Flu season may never be the same again.<br />
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<h3>
ADDING APPLE CIDER VINEGAR TO YOUR DIET FOR WEIGHT LOSS</h3>
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You’re already impressed with all you’ve read about using apple cider vinegar for weight loss, but you don’t know where to start. It’s easy to begin incorporating it into your diet. First, you can blend it with a bit of olive oil and make a salad dressing. The tangy zip that ACV provides is great on cucumbers, tomatoes, and leafy greens.<br />
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You may want to use it for pickling eggs or cucumbers, or if you don’t mind a tart taste, you can drink it straight. The average dose of ACV is one or two tablespoons per day. Remember, vinegar can cause some gastric problems, so it’s better to start out slow and build up to the full dosage. Some even spread it out over a few doses in the day to prevent indigestion issues.<br />
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However, it’s always best to drink ACV before a meal to protect the stomach. Though it’s tempting to turn the bottle up and not mess with measuring, it can cause burning to the esophagus and stomach. Make sure to always dilute it with water for the best results. There are tablets on the market that make big claims, but nothing is going to replace the power of pure, organic, apple cider vinegar with the mother.<br />
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<h3>
THE BOTTOM LINE ON APPLE CIDER VINEGAR FOR WEIGHT LOSS</h3>
<br />
After reviewing all the studies conducted on both animals and humans, it appears that ACV does have a dramatic impact on the body. If these studies are truthful, taking just a small amount each day promises big results. Who wouldn’t want to increase their fertility, lower blood pressure and cholesterol levels, as well as lose pounds of fat?<br />
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The only downside is that acetic acid, the main component, can be quite harmful to the stomach and cause gastric issues. This problem can be combated by diluting the vinegar in water. If you need to lose weight and have tried everything else, your answer may be at the local health store staring you right in the face. While it’s not a miracle worker, it can certainly help you to get your health under control.<br />
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<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/07/10-belly-fat-melting-tips-that-are.html">10 Belly Fat Melting Tips That are Better Than A Tummy Tuck</a></h3>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-61452303349272536482020-05-02T11:18:00.003+02:002020-08-03T23:11:17.878+02:00Dietitians Explain 5 Things You Need to Know About Losing Weight<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOYv2e5uTKCmrLlecVD4kTv6wQoNpUKPPdethqQsA3Te97-mzWDo5hbjpbn1ZyoM6WH1EkDEh3NUoyKIJ6YflG0JS_3-j4J5EBmPtU5F9Ia-9vFygXef3ORzNt1gxmG0oP8RydWtn0f18/s1600/lose+weight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="450" data-original-width="800" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOYv2e5uTKCmrLlecVD4kTv6wQoNpUKPPdethqQsA3Te97-mzWDo5hbjpbn1ZyoM6WH1EkDEh3NUoyKIJ6YflG0JS_3-j4J5EBmPtU5F9Ia-9vFygXef3ORzNt1gxmG0oP8RydWtn0f18/s640/lose+weight.jpg" title="Dietitians Explain 5 Things You Need to Know About Losing Weight" width="640" /></a></div>
For many, losing weight is one of many goals. But it’s definitely something easier said than done. People try all sorts of tips and tricks and give a wide variety of fad diets a go, but it’s still a tricky task. In fact, many people who do lose weight end up regaining it all within a few years.<br />
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So what’s the secret to weight loss? There’s no one-size-fits-all solution to losing weight. But there are some things you can keep in mind that will help you make smarter weight loss decisions. Here’s how dietitians explain some things you need to know about losing weight.<br />
<b><br /></b>
<b>HERE ARE 5 THINGS YOU NEED TO KNOW ABOUT LOSING WEIGHT</b><br />
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<h3>
1. IT’S A LONG-TERM COMMITMENT</h3>
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Losing weight is a serious commitment and takes lots of positive thinking, discipline, and dedication. Once you start changing your lifestyle to adopt healthier habits, you’ll have to keep these habits up for the foreseeable future.<br />
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According to Lauren Slayton, a dietician, book author, MS, and RD, there isn’t truly a “maintenance” phase of weight loss. Yes, there is a point where you reach your goal weight and stop repeatedly trying to lose more, but this doesn’t mean going back to old eating habits; that will only cause you to bounce back and gain fat again.<br />
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Essentially, you will have to maintain your healthy habits to some degree after hitting your goal weight. There’s no true “finish line,” so to speak. It’s important that your new habits, eating plans, and exercise routines line up with your lifestyle. Don’t pick something impossible to keep up or something that clashes too much with what you already have going on.<br />
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The good news is that things do get a little easier after a certain point. Your cravings for unhealthy food will lessen significantly. You’ll see tons of positive benefits, including:<br />
<br />
<ul>
<li>Better skin</li>
<li>Sharper focus and concentration</li>
<li>Increased levels of energy</li>
<li>Reduced risk of heart disease and other similar conditions</li>
<li>Increased life span</li>
</ul>
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The truth of the matter is that any “quick fix” diet claiming to help you slim down within mere weeks isn’t worth it. Any positive effects you do get from these types of arrangements will very quickly become undone when you go back to your old diet. Losing weight is a slow process, but it is worth it in the long run; so, hold on to that.<br />
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<h3>
2. DETOXING IS UNNECESSARY</h3>
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The word “detox” has been touted as some kind of weight loss miracle for years. Many sing praises about it. The truth is that it doesn’t quite work that way, and there is virtually no scientific truth behind these claims; that’s something you need to know about losing weight.<br />
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These “cleanses” are supposed to remove toxins from your body. But all they do is put your body into starvation mode. It’s likely that a detox will help you lose weight quickly, but those few pounds you lose are going to build back up as soon as you stop the “detox” cleanse.<br />
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And, of course, continuing the cleanse for long periods is not a good idea. It will result in heavy levels of fatigue and malnutrition and will be the equivalent of you starving yourself – something you should never do if you are in the process of losing weight. (If you find yourself doing so compulsively, speak to a doctor immediately.)<br />
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<h3>
THE TRUTH ABOUT DETOXING</h3>
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If you go on one of these cleanses as a way of detoxing your system, this is not the right method for weight loss. Your body naturally detoxifies itself on its own and doesn’t need any help in this manner. Your kidney and livers naturally remove toxins from your body on a regular basis, keeping you “cleansed” in a natural manner. Attempting to make this happen yourself through a strict diet or supplements does more harm than good.<br />
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As a matter of fact, most detox diets can be extremely dangerous, especially for those with pre-existing medical issues. They can lead to excessively low blood glucose levels, and there is no scientific evidence that they do anything for your cholesterol levels or blood pressure.<br />
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The kind of “detox” you should do isn’t a detox at all – it’s just healthy eating. Removing junk foods and empty calories will work wonders for your system. Limit highly processed foods and increase your intake of whole food, and you will see much more long-term results – and feel healthier for it.<br />
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<h3>
3. WHAT YOU DRINK MATTERS</h3>
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Believe it or not, a lot of times, the biggest hindrance to losing weight can be what you are drinking. Many people forget to consider that their beverages might be too high in calories. Soda, alcoholic beverages, and juices can be so packed with calories they offset any deficit you’ve been trying to work up.<br />
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The best drink you can possibly go for is plain water, but if you’re craving something a little more flavorful, low-fat or fat-free varieties of milk, or perhaps some seltzer, are great options. These are all low in calories and mostly good for you! You can even add some fruit to your water for an infused drink. That said, water is perhaps the most necessary of these drinks for weight loss.<br />
<br />
<ul>
<li>Drinking a glass before a meal can help to get you full faster, thus helping you restrict your portions.</li>
<li>Just 16 oz. of “sky juice” half an hour before lunch or dinner is a great way to help yourself feel satisfied, even with less calorie intake.</li>
<li>Studies say this practice is great for losing weight!</li>
<li>Water is also calorie-free; best of all, it can actually increase the rate at which you burn calories.</li>
<li>Just 10 minutes after a glass of water, the amount of energy you expend jumps up to 30% for a whole hour!</li>
<li>This means drinking water before a workout or before walking around and being on your feet can have a positive effect on calories burned.</li>
</ul>
<br />
But how much water is enough water? Around 2 liters daily should suffice, or roughly 8 glasses. As a rule of thumb, though, just drink whenever you feel thirsty; don’t deprive yourself of water! Try not to let an hour go by without a drink, even if it’s just a sip.<br />
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<h3>
4. MAKING SMALL CHANGES IS OKAY</h3>
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Some people are able to go all-in to a brand new diet with no holds barred and stick to it, no problem. But this is far from a reality for most people. If you’re having trouble keeping consistent with your diet, try going slowly.<br />
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You’d be surprised how small changes can make all the difference in the world. Maybe replace your cookies with fruit, or reduce the sugar you take in your drinks, or perhaps reduce your serving portions by 10% at a time until you’re able to cut them in half!<br />
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Reducing calorie intake by just 500 per day amounts to one pound of weight loss every week – and you don’t even need to go that quickly! Combined with exercise, a little difference can go a long way. Don’t look down on the little things. Just take it slowly and work to do better the next day, and the next day, and the next, until you’re where you want to be.<br />
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Remember, losing weight is not a race. Take it at your own pace and relax. Don’t hesitate to push yourself when you can, but don’t overwork yourself. Doing too much and making yourself miserable is more likely to backfire than work out.<br />
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<h3>
5. DON’T FOCUS ON PERFECTION OR COMPARISON</h3>
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Anyone whose goal in weight loss is to be perfect or look like someone else is doomed to never accomplish that feat. Starting with this toxic mentality in mind will only result in disappointment.<br />
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The problem with comparing yourself to others and wanting to be like them is that your body is entirely different from theirs. Your body stores fat different and burns it off differently too. Unfortunately, you are not going to look like the celebrity, influencer, or friend you have in mind, no matter how much positive thinking you put into it.<br />
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Instead of focusing on looking like others, place effort into being the best version of yourself. Customize your diet plans to what best suits you. Find your basal metabolic rate and work from there. Be realistic about your goals and manage your expectations.<br />
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Even more dangerous than comparison is the drive for perfection. You need to be ready to try different kinds of diet adjustments until you find something that works for you. There isn’t any one specific type of diet that can work for everyone, so be prepared to try some different types before you find the perfect one. Others may crowd your head with information, but understand that only you truly know what is best for your body.<br />
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<h3>
ABOVE ALL ELSE, YOU NEED PATIENCE.</h3>
<ul>
<li>It can take a while to get used to a new diet, as you will be consuming fewer calories than you used to, and you may be exercising a little more so you’ll feel more tired.</li>
<li>You may also find yourself feeling more than a little obsessed about food.</li>
<li>As long as you aren’t starving yourself, you’re okay.</li>
</ul>
<br />
In addition, it may take a while for you to start seeing any changes on the scale. You may also, eventually, hit a weight loss plateau after a while. You may even see the number on the scale go upwards if you’re working out, and muscles mass is replacing fat mass.<br />
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Basically, don’t be too hard on yourself. Expect to take small, slow steps and make good changes slowly. If you have bad days, don’t take it as a permanent step back! Celebrate even the smallest improvements and don’t aim for perfection – aim to never give up!<br />
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<h3>
FINAL THOUGHTS ON THINGS YOU NEED TO KNOW ABOUT LOSING WEIGHT</h3>
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Weight loss is never an easy journey. But with all the misinformation on the best weight loss methods floating around the Internet, it’s important to know what’s real and what isn’t. Going about things the wrong way, or starting with the wrong idea in mind, is a surefire way to fail.<br />
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By taking to heart these 5 things dietitians say you need to know about losing weight, your progress will be rooted in science, and you’ll have a much better chance at succeeding. Remember to always speak to your doctor before trying any diets or weight loss plans!<br />
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<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/06/how-to-lose-weight-on-no-sugar-diet.html">How to Lose Weight On A No Sugar Diet</a></h3>
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Source: <a href="https://www.powerofpositivity.com/dietitians-explain-5-things-you-need-to-know-about-losing-weight/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-73207947424247773862020-04-26T21:37:00.001+02:002020-08-03T23:12:43.712+02:00Trainers Reveal 11 Body Weight Exercises That Really Work<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrKKKDQfPj-r7eQFmuxPd09W2Z7pq5vINCSukkz2dJOhzIaQzPUU_XuW-T3RanbyUAE-jEOp41SAWHIBmy_Sln0LMKL7qXWujuGBlNfCk4eKC1jmeAhGahezFf2PJzaVunhO2un323BUk/s1600/pushup-study_960x540.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Trainers Reveal 11 Body Weight Exercises That Really Work" border="0" data-original-height="540" data-original-width="960" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrKKKDQfPj-r7eQFmuxPd09W2Z7pq5vINCSukkz2dJOhzIaQzPUU_XuW-T3RanbyUAE-jEOp41SAWHIBmy_Sln0LMKL7qXWujuGBlNfCk4eKC1jmeAhGahezFf2PJzaVunhO2un323BUk/s640/pushup-study_960x540.jpg" title="Trainers Reveal 11 Body Weight Exercises That Really Work" width="640" /></a></div>
Let’s face it. Exercising at home can get boring after a while. Wouldn’t you be relieved to know that many professional trainers reveal in-home body weight exercises for you to enjoy? You still get a good workout, but you won’t have the dread that many folks experience.<br />
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If you are like many people in America, you probably live on a tight budget. With all the bills and a family to care for, an expensive gym membership may be out of the question. Besides, who has time to run to the gym when you’re working and keeping up with your home life?<br />
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On the positive side, you don’t need a pricey membership to work out every day. In-home exercise routines are just as effective when you use free weights and bodyweight maneuvers. So you save money, get ripped, and do it in the comfort and privacy of your abode.<br />
<h3>
<b>WHAT ARE BODY WEIGHT EXERCISES?</b></h3>
<br />
When you were in high school gym class, you probably remember the teacher calling your exercises calisthenics. This word is derived from Greek, and it means beauty and strength. It’s also called body weight exercise because you use your body and the force of gravity instead of machines to complete the movements<br />
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Calisthenics can also be thought of as macro-exercises because most of them affect large muscle groups in the body. Some bodyweight exercises may use small equipment minimally. When you perform these maneuvers, you create a rhythm of movement that inspired the beauty the Greeks so loved.<br />
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Before you start any exercise regimen, talk to your doctor about one that is best for you. When choosing body weight exercises, consult a certified trainer to devise a personalized workout with optimal exercises and safe technique.<br />
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<h3>
HOW TO GET STARTED ON BODY WEIGHT EXERCISES</h3>
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Use a spare room or create a space in another room of your house to work out. Exercise alone or get your family involved as a group fitness project. To break the monotony, pump out the music or watch tutorials of home gym workouts while you exercise.<br />
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Wear light, comfortable clothes and have fresh water on hand for hydration. Soon, you and your family will look forward to workout time. Here are some fun and innovative body weight exercises that don’t require special equipment to complete.<br />
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<h3>
1. SIDE LEG LIFTS</h3>
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Who would have imagined that you could get a good workout while lying down? With this classic movement, you lie on your side and gently lift your top leg about 45 degrees, then lower it slowly. After about 10-15 repetitions, turn to lie on your opposite hand to work the other leg.<br />
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The idea is to do the movements slowly and deliberately. As you notice a little tightening feeling in your legs and hips, you know the exercise is working. Side leg lifts benefit your calves, hips, and behind.<br />
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<center>
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/jgh6sGwtTwk" width="560"></iframe></center>
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<h3>
2. SIT-UPS</h3>
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Sit ups are body weight exercises that has been used for in-home workouts for generations. You must practice safe techniques when doing sit-ups so that you don’t strain or injure your neck or back. If needed, use a pillow for comfort.<br />
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Lie flat in a comfortable spot, lock your hands behind your head, and sit up slowly as far as you can go without pain. Sit-ups are an ideal way to strengthen your core and flatten your tummy. Do 10-15 repetitions, rest, then do another set.<br />
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<h3>
3. SIDE HOPS</h3>
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If you like to speed skate, you are probably familiar with the movements of this these body weight exercises. Squat a bit and hop over to the left as far as you can. Land on your left foot with your right leg bent up at the knee. Then, reverse to the right side, landing on your right foot with your left leg bent at the knee.<br />
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While this exercise is almost like running in place, you want the movements to be slower. Do 10-15 repetitions for three sets. Side hops help tone your calves, thighs, and hips.<br />
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<center>
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/NTqBhdYuT6M" width="560"></iframe></center>
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<h3>
4. JUMPING JACKS</h3>
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When you do jumping jacks, you can’t help but laugh and have fun. Be sure you have adequate space to do the exercise safely. If you are doing it with your family, make sure nobody gets hurt.<br />
<br />
First, stand straight with your legs together and your arms straight over your head. In one smooth movement, hop up and land with your legs spread and your arms stretched horizontally from your body, then return to the original position. Do several jumping jacks as part of your bodyweight exercises.<br />
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<center>
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/c4DAnQ6DtF8" width="560"></iframe></center>
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<h3>
5. JUMP ROPE</h3>
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This is an example of body weight exercises that requires simple equipment. You will need plenty of space for the rope to swing and not hit the wall or furniture. Jumping rope as a workout is not the same as skipping rope when you were in grade school.<br />
<br />
Purchase an inexpensive exercise rope, and jump quickly for as many minutes as you feel comfortable. You will be working out your entire body, so allow for recovery time and rehydration. Jump rope is an excellent cardio workout.<br />
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<center>
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/0NIvRAaOdlQ" width="560"></iframe></center>
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<h3>
6. RUNNING IN PLACE</h3>
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Is the weather not cooperating, and you are ready for a morning run? You can stay indoors and run in place for a comparable workout. For an easy and safe technique, do this exercise on a non-slip pad.<br />
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Run in place at the speed and time you like, being sure to breathe deeply for optimal benefits. Listening to upbeat music puts a little kick in your step. After a running session, take a break before doing another exercise.<br />
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<center>
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/RaZZU5oFzqI" width="560"></iframe></center>
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<h3>
7. PRACTICE YOGA</h3>
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Yoga is one of the ideal bodyweight exercises that has been practiced for centuries. When you practice yogic positions, you blend them with meditation and mindful breathing for a holistic workout. If you’ve never done yoga, you can find excellent tutorials online that will guide you through an entire series.<br />
<br />
To do advanced yoga positions, all you need as a comfortable yoga mat or blanket, and soft yoga blocks. The gentle, graceful movement tones your body and relaxes your mind. If you want a more strenuous workout, you might consider watching tutorials for hot yoga.<br />
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<h3>
8. PUSH-UPS</h3>
<br />
Pushups are an ideal body weight exercise for in-home workouts. If you feel strain on your back or legs while doing pushups, don’t continue.<br />
<br />
You stretch your body out face down, and lift your upper body with your arms, and then lower it to the ground. Most people do 2-3 sets of 10-15 repetitions. If traditional pushups are too uncomfortable for you, then there are modified versions that work well too.<br />
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<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/rjc0O7OXS3g" width="560"></iframe></center>
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<h3>
9. BURPEE</h3>
<br />
Would you like to try a multi-movement exercise that was created by a doctor at Columbia University? Over a century ago, Royal Burpee invented his eponymous exercise that works your whole body simultaneously. Today, the burpee remains an all-time favorite for workouts both in-home and in public fitness centers.<br />
<br />
With your feet apart and aligned with your shoulders and arms at your sides, bend your knees. Go down with your hands on the floor. Now, kick your legs behind you and lower your whole body to the floor, with elbows bent. Push up with your arms to stand again, with a little hop.<br />
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Jump straight in the air and return to your first position. Burpee devised this combination of movements as a physical fitness test. Be sure to do each step correctly and safely.<br />
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<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/mUYJqe_sJFE" width="560"></iframe></center>
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<h3>
10. PULL-UPS</h3>
<br />
Fitness enthusiasts often use pull-ups to build and define muscles in their arms. If you don’t have a pull-up bar at home, then you should use the next best thing. Did you know that you can do this simple exercise by hanging on the top edge of a sturdy door?<br />
<br />
You can also do pull-ups while lying down under a well-built table. Lie down and scoot yourself just until your head and neck are under the table. Clasp the edge of the table with both hands and use your arms to pull yourself up for 10-15 repetitions.<br />
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<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/F-e4mV0RN1o" width="560"></iframe></center>
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<h3>
11. RESISTANCE BANDS</h3>
<br />
Resistance bands are inexpensive, and they are perfect to use for your bodyweight exercises. They can attach to any doorknob so you can do resistance stretches to strengthen your arms and chest. Then, use the bands to do side leg lifts to benefit your legs, thighs, hips, and behind.<br />
<br />
Some resistance band sets can be stood on while you pull up for upper body exercises. They are lightweight, easy to store, and can be taken anywhere you go. What other gym machines can do that?<br />
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<center>
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/BhFhH8ND2Tk" width="560"></iframe></center>
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<h3>
FINAL THOUGHTS ON USING BODY WEIGHT EXERCISES TO GET IN SHAPE AT HOME</h3>
<br />
It’s imperative to cool down after a good workout. After you work and stretch your muscles, give them time to recover. Overdoing your workout can make you sick or strain your muscles, so rest and drink plenty of water between sets.<br />
<br />
Enjoy body weight exercises in your home or wherever you go. You can get a healthy, toned body without ever stepping into a gym. Combine your workout with a well-balanced diet for even quicker results. Additionally, get the whole family involved, and everyone wins.<br />
<br />
<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/06/8-drinks-to-lose-weight-faster-that-are.html">8 Drinks to Lose Weight Faster (That Are Good For You)</a></h3>
<div>
<br /></div>
Source: <a href="https://www.powerofpositivity.com/body-weight-exercises-youll-actually-enjoy/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-3352133777987784782020-04-03T05:35:00.001+02:002020-08-03T23:13:08.208+02:007 Sure Ways to Firm Up Your Breasts After Losing WeightAlthough saggy breast are a completely natural way for the body to respond to weight loss, many women feel insecure because of it. It’s true that breast tissue can’t completely return to its initial condition but the right combination of exercising, healthy eating, and some additional measures can definitely improve the situation.<br />
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To make your breasts firmer and say goodbye to sagging, follow these tips suggested by Bright Side and you’ll see the first results in a month. As a bonus, at the end of the article you’ll find 3 effective exercises that are a must if you want to improve your breast shape.<br />
<br />
<h3>
1. Exercise your whole body, not just your chest muscles.</h3>
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It’s true that training your chest muscles is the key to having firmer and fuller breasts. But technically speaking, you can’t “lift” the breasts themselves since they consist mostly of fatty tissue and mammary glands. However, you can sculpt the nearby muscles to make the breasts look more toned, but working just your chest muscles won’t do the trick. You need to engage your whole upper body to improve your posture and the appearance of your breasts.<br />
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<h3>
2. Watch your posture.</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVzL3rdIh2L9CkDIOge3IKIYJ8cqPPHbdYvbO1GvpTYT4mlCPe5UiQRJyg-Q5Dt6GSkXaFLT7LS3jJV7Gg8NSapIikwhdreA0k0fp7gE_UpbBZjFrGurTzVC8nAtsi4_tKDziM5kSpi_Q/s1600/14378860-13874910-bbbafc13e719e0684afdf340946a72301c9123ea-1500-1-1563538432-728-cd658b6dee-1564403956+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="592" data-original-width="728" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVzL3rdIh2L9CkDIOge3IKIYJ8cqPPHbdYvbO1GvpTYT4mlCPe5UiQRJyg-Q5Dt6GSkXaFLT7LS3jJV7Gg8NSapIikwhdreA0k0fp7gE_UpbBZjFrGurTzVC8nAtsi4_tKDziM5kSpi_Q/s1600/14378860-13874910-bbbafc13e719e0684afdf340946a72301c9123ea-1500-1-1563538432-728-cd658b6dee-1564403956+%25281%2529.jpg" title="2. Watch your posture." /></a></div>
Maintaining the proper posture not only makes you look better, but also removes the unnecessary stress on the joints and tissues that can contribute to sagging. Good posture helps distribute the weight evenly and prevents chest and back pain. Remember that you should always stand with your shoulders back, your head straight, and your stomach tucked in. To maintain this posture just imagine you’re standing against a wall to measure your height!<br />
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<h3>
3. Choose the right bra that provides enough support when you’re working out.</h3>
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A nice fitting bra provides support and reduces the strain on your breasts. The right bra should reduce the breast motion but not be too tight, so it doesn’t restrict the blood flow. Always wear a bra during high-impact activities like running. Keep in mind that you don’t have to wear it all the time like, for example, when you’re just walking. Some research suggests that wearing a bra all the time can actually make your chest muscles weaker, which may contribute to sagging.<br />
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<h3>
4. Adopt proper eating habits and maintain a healthy weight.</h3>
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Of course, healthy eating alone can’t prevent or completely restore saggy breasts. But sticking to a well-balanced diet will help you to avoid constant weight fluctuations that can cause further damage to breast tissue. Eating plenty of healthy fats like fatty fish, oils, nuts, and avocados can improve the condition of your skin, making the breasts look firmer. Also make sure that you drink plenty of water to promote skin elasticity.<br />
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<h3>
5. Use topical remedies as a support measure.</h3>
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Unfortunately, no cream can perform miracles or repair damaged tissue. The molecules of any topical ointment are too large to penetrate the skin at deep enough levels to be able to cause a significant amount of regeneration. But these remedies work well on the upper levels of the skin and can dramatically improve its condition, making it look tighter, brighter, and more hydrated. Choose products that are suitable for your skin type and don’t forget about using sunscreen to protect your skin from harmful UV rays.<br />
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<h3>
6. Try massage</h3>
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Breast massaging can help improve blood flow and strengthen the breast tissue. Massage your breasts in an upward motion every day for 10-15 minutes. You can also use different oils depending on the condition of your skin. For example, olive oil is a great source of antioxidants that can improve skin texture and elasticity.<br />
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<h3>
7. If you smoke, quit!</h3>
Smoking greatly contributes to the aging process that causes tissues to become less firm and elastic. Smoking has also been connected with the destruction of elastin and collagen that are responsible for the beauty of your skin. It also worsens the blood flow and slows down the delivery of oxygen and nutrients to your cells, which may cause premature wrinkles.<br />
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<b>Bonus: Try these effective exercises for firmer breasts</b><br />
<br />
<h3>
1. The bench chest press</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiTmNhjGeKsAymx12hScmMwxcNAZAsZgudx6e71Mr4C1BesGd1t_DqJ89tlJg6aNnlXk1iO8RGgpEWrx397ihyphenhyphenB7FXScN8DG4k2JpzK4LyVecPXp5NIafKQO6VCkj7tBWzft8Ulfhm5Yc/s1600/14378960-Depositphotos_82871168_xl-2015-1563484337-728-53fe3c2a3a-1564403956+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="582" data-original-width="728" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiTmNhjGeKsAymx12hScmMwxcNAZAsZgudx6e71Mr4C1BesGd1t_DqJ89tlJg6aNnlXk1iO8RGgpEWrx397ihyphenhyphenB7FXScN8DG4k2JpzK4LyVecPXp5NIafKQO6VCkj7tBWzft8Ulfhm5Yc/s1600/14378960-Depositphotos_82871168_xl-2015-1563484337-728-53fe3c2a3a-1564403956+%25281%2529.jpg" /></a></div>
The bench chest press is a great exercise you can use to tone your muscles and increase the chest muscle mass to make the breasts look fuller.<br />
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<ul>
<li>Lie on a bench with dumbbells in your hands. Your arms should be bent at the elbow at a 90 degree angle and parallel to the floor.</li>
<li>Push the dumbbells up and hold this position for a second.</li>
<li>Lower the dumbbells bending your elbows until you return to the starting position.</li>
<li>Do 3-5 sets of 12-15 reps.</li>
<li>You can replace the dumbbells with a barbell and change the bench incline to target different areas of the chest muscles.</li>
</ul>
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<br />
<h3>
2. Push-ups</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHzhRZyN9tZ-f4X1AgjuJDI6CTM8XbFTXxOQCty6dnmrIJqbP5cwt-N0tVvE389dvRboOWQvN728UOqBlYvMrAkAsXnulYi9HSBe4yodgq0Dtl7_rx1MYpFGbLT3RqPJtyg0P_RBmVsNw/s1600/14378910-Depositphotos_82871326_xl-2015-1563484352-728-7db07ab74b-1564403956+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Push-ups" border="0" data-original-height="582" data-original-width="728" height="510" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHzhRZyN9tZ-f4X1AgjuJDI6CTM8XbFTXxOQCty6dnmrIJqbP5cwt-N0tVvE389dvRboOWQvN728UOqBlYvMrAkAsXnulYi9HSBe4yodgq0Dtl7_rx1MYpFGbLT3RqPJtyg0P_RBmVsNw/s640/14378910-Depositphotos_82871326_xl-2015-1563484352-728-7db07ab74b-1564403956+%25281%2529.jpg" title="Push-ups" width="640" /></a></div>
Push-ups are a compound exercise that engages the whole upper body, focusing on the chest muscles.<br />
<br />
<ul>
<li>Get in the plank position with your hands placed wider than shoulder-width apart. Your body should form a straight line from your head to your toes.</li>
<li>Slowly bend your elbows trying to touch the floor with your chest.</li>
<li>Do a strong push and return to the initial position.</li>
<li>Do 3-5 sets of 12-15 reps.</li>
<li>If you can’t maintain the proper posture during this exercise, perform it on your knees or against a wall. If you feel comfortable enough, you can try different hand positions to target different muscles.</li>
</ul>
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<br />
<h3>
3. The chest butterfly exercise</h3>
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The chest butterfly exercise perfectly stretches the chest muscles, improving the posture and making the muscles stronger at the same time.<br />
<br />
<ul>
<li>Lie on a bench with your feet on the floor and dumbbells in both hands.</li>
<li>Raise your arms, and put a slight bend in your elbows, holding the dumbbells above your chest. This will be your starting position.</li>
<li>Inhale and slowly open your arms to the sides, until they’re parallel to the floor. You should feel a stretch in your chest and shoulder area.</li>
<li>Exhale and return to the starting position.</li>
<li>Do 3-5 sets of 12-15 reps.</li>
</ul>
<br />
You can perform this exercise on a stability ball to improve your core strength as well. Remember that you shouldn’t feel any pain during this exercise.<br />
<br />
<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/05/8-hormone-imbalances-that-make-it-hard.html">8 Hormone Imbalances That Make It Hard to Lose Weight</a></h3>
<br />
Source: <a href="https://brightside.me/inspiration-health/7-sure-ways-to-firm-up-your-breasts-after-losing-weight-780260/" target="_blank">brightside.me</a><br />
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Most available evidence points to protein as being a catalyst for weight loss. In an 1,824-person study published in the Journal of Nutrition Education and Behavior, women who reported “eating more protein” to prevent weight gain lost more weight than women who did not.<br />
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The above study is hardly surprising, as protein brings a plethora of health benefits. A building block of muscles, protein is shown to both reduce hunger and boost metabolism. Combined with an effective and consistent workout plan, protein can most certainly help with even the most demanding weight loss goals.<br />
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Which brings us to the topic of today: 25 high-protein foods that can accelerate a program to improve your chances to lose weight. Here they are!<br />
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<h3>
<b><u>25 FOODS THAT HELP YOU LOSE WEIGHT</u></b></h3>
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<b>AVOCADOS</b><br />
Delicious avocados are a legit superfood. An anomaly among fruits, avocados are packed with healthy fats and protein and low in sugars. Add some sliced avocado to a salad for a real weight loss boon.<br />
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<b>APRICOTS</b><br />
Dried apricots contain the highest amount of protein of any fruit with 3.5 grams per serving. Excellent sources of fiber as well, apricots must be dried to reap weight loss benefits.<br />
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<b>BEANS AND LEGUMES</b><br />
Certain beans and legumes – including black beans, kidney beans, and lentils – are high in both fiber and protein. Foods dense in both nutrients are known to increase satiety, or feelings of fullness.<br />
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<b>BOILED POTATOES</b><br />
Despite getting a bad rap for their high carbohydrate content, boiled ‘taters are a very nutrient-rich food. A small potato is good for enabling you to lose weight over the long term due to its satiety properties. Add a respectable two grams of protein, and you’ve got a good weight loss food.<br />
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<b>BROCCOLI</b><br />
Broccoli is nutrient-dense and very low in calories. Just one stalk of broccoli contains over four grams of protein. Its high reserves of healthy fiber will fill you up, too.<br />
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<b>CRUCIFEROUS VEGETABLES</b><br />
Veggies like broccoli, Brussels sprouts, cabbage, and cauliflower have a unique combination of low energy density, high fiber, and decent protein.<br />
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<b>CHILI PEPPER</b><br />
While containing just one gram of protein per, chili peppers are excellent compliments to a protein-heavy meal. Per a study published in the journal Physiology Behavior, researchers found that consuming capsaicin, the active ingredient in chili peppers leads to “…decreased body weight, total body fat percentage, and abdominal fat (loss).”<br />
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<b>CHIA SEEDS</b><br />
Chia seeds are another powerful superfood. They register nearly 16.5 grams of protein per 100 grams. Containing high amounts of omega-3 and omega-6 fatty acids and fiber as well, chia seeds effectively stimulate fat burning and stave off hunger!<br />
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<b>COCONUT</b><br />
Besides containing a decent amount of protein, one medium-sized coconut includes a whopping 36 grams of dietary fiber!<br />
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<b>CRANBERRIES</b><br />
Cranberries contain a substance called ursolic acid. In a 2012 study published in the journal PLoS One, researchers report that ursolic acid “decreases diet-induced obesity, glucose intolerance, and fatty liver disease.”<br />
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<b>COTTAGE CHEESE</b><br />
While more research is needed, preliminary evidence suggests that foods that are high in calcium may help to burn fat. Low-fat cottage cheese contains relatively modest calories and around 25 grams of protein in only one cup.<br />
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<b>CUCUMBER</b><br />
While we don’t mention water here, proper hydration is absolutely critical to a healthy weight. Cucumbers are flush with H2O, low in calories, a good amount of fiber, and a bit of protein as well.<br />
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<b>EGGS</b><br />
The “incredible, edible” egg is finally beginning to dissipate the once-widespread misinformation of being unhealthy. Multiple studies show that eggs are nutritious, promote satiety, and may help with weight loss. Of course, they are rich in protein at about six grams per large egg.<br />
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<b>FATTY FISH</b><br />
Fatty fish (e.g., salmon, mackerel) are excellent for enabling you to lose weight. They are rich in omega-3s and jam-packed with quality protein. What you get is a muscle-building powerhouse that also keeps you full.<br />
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<b>FRUIT</b><br />
Really, any fruit will aid your weight loss efforts. Getting into the habit of eating fruit is a smart move; because eventually, you will begin reaching for the natural sugars found in fruit instead of some manufactured garbage. Raisins, guava, dates, and prunes all contain two-three grams of protein per serving.<br />
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<b>GRAPEFRUIT</b><br />
In a landmark 2004 study published by the Scripps Clinic in San Diego, California, consuming grapefruit was found to help an individual lose weight without significant changes to diet and exercise. One cup of grapefruit also includes around three grams of protein.<br />
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<b>GRAPE NUTS</b><br />
Grape nuts are a very healthy cereal option. They are loaded with fiber, whole grains, minerals, and a decent amount of protein at over 3.5 grams per cup.<br />
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<b>LEAFY GREEN VEGGIES</b><br />
Leafy greens like collards, kale, and spinach are loaded with fiber and protein, which will help keep you full for a long time. Very low in calories, dark green veggies are also packed with antioxidants, minerals, and vitamins.<br />
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<b>LEAN BEEF</b><br />
While some may not appreciate the inclusion of lean beef on this list, it is nonetheless merited. Lean (non-processed) red meat is an excellent source of protein and nutrients. There is no link between non-processed red meat and an increased risk of disease and death, according to a 20-study meta-analysis.<br />
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<b>MUSHROOMS</b><br />
A surprising addition to this list, mushrooms may assist in helping you lose weight by balancing hormones while regulating blood sugar levels. While not “loaded” with protein, one cup of whole mushrooms registers a respectable three grams.<br />
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<b>NUTS</b><br />
When eaten in moderation, nuts can be an excellent addition to any weight-loss program. Not only do nuts contain a good dose of fiber, protein, and healthy fats, they also promote metabolic health.<br />
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<b>OATMEAL</b><br />
Similar to lentils, oatmeal also takes a while to digest while helping to stabilize blood sugar levels. One cup of cooked oatmeal contains around six grams of protein. Oats also contain a viscous gel that is formed by the submersion of soluble fibers, which helps promote digestion, increase satiety, and lower cholesterol.<br />
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<b>QUINOA</b><br />
Quinoa is truly a unique whole grain. Whereas most plant foods are not considered “complete proteins,” quinoa not only contains a whopping 14 grams per serving but it also provides all the essential amino acids for added weight loss benefits. It is a must for a vegan or vegetarian who aims to lose weight.<br />
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<b>SEAWEED</b><br />
It does no good to load up on protein if your metabolism is out of whack. Iodine deficiency, which affects nearly two billion people worldwide, is the leading cause of thyroid disorders. While most cases are found in developing countries, the U.S. is seeing an increasing trend. Thyroid disorders can cause weight gain, and seaweed is perhaps the best dietary means of prevention.<br />
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<b>YOGURT</b><br />
While all yogurt is a pretty good source of protein (around three to four grams per cup), Greek yogurt takes the crown at a whopping 17 grams per cup! Yogurt also contains probiotics, which help promote healthy digestion and gut health!<br />
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<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/05/7-hidden-reasons-why-you-arent-losing.html">7 Hidden Reasons Why You Aren’t Losing Weight</a></h3>
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Source: <a href="https://www.powerofpositivity.com/high-protein-foods-lose-weight/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-252185883853168802020-03-31T14:35:00.003+02:002020-08-03T23:14:42.151+02:0020 Foods to Never Eat if You Want to Lose Weight<div class="separator" style="clear: both; text-align: center;">
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Why is it so difficult to lose weight? This is a loaded question, and there are many possible answers: genetics, misinformation, a sedentary lifestyle, etc. But perhaps the main reason why it’s so hard to lose weight is that people aren’t conscientious enough about the foods they put into their mouth. Hence, the rationale for this article.<br />
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Besides talking about what foods to avoid if you want to lose weight, we’ll discuss a couple of related topics. (Including the degree and proliferation of food processing and the misinformation surrounding us about “healthy” foods.)<br />
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Regarding the latter, we will examine the disaster that was the low-fat movement in the United States.<br />
<h3>
THE RISE OF OBESITY</h3>
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Not all foods labeled as healthy and nutritious are good for you. On a macro level, the United States, a.k.a. “The Land of Convenience,” is perhaps the most fitting and accurate case study to examine this “unhealthy healthy foods” phenomenon. Like most of the industrialized world, the U.S. is experiencing changes across a wide number of socio-economic measures:<br />
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– A burgeoning population: The U.S. has witnessed a 155% increase in population since 1960 (329 million in 2018 vs. 181 million).<br />
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– Evolution of processing and transportation technologies: Food processing is similar to other industries that rely on technology; advancements are prioritized to increase profitability and efficiency.<br />
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– Development of “big-box” retailers (e.g. Costco, Sam’s Club): Focused on maximizing profitability and growth, some large corporations excel in the marketing and sale of processed foods. To a large degree, these retailers effectively displace many smaller establishments that may offer healthier choices.<br />
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– The proliferation of Fast Food: In 2016, there were over 14,000 McDonald’s restaurants in the U.S., approximately 7,500 Burger King restaurants, and about 6,000 Wendy’s.<br />
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In addition to a widespread presence, the fast food chains offer cheap items (e.g. the “Dollar Menu”) which makes a fast food meal more accessible.<br />
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<h3>
AS WE GO FORTH IN THIS CASE STUDY, CONSIDER THE FOLLOWING STATISTICS AND FINDINGS:</h3>
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– Obesity rates in children aged 6 to 11 have increased from 6.5 percent in 1980 to 19.6 percent in 2008.<br />
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– Obesity rates among adolescents aged 12 to 19 have risen from 5 percent in 1980 to 18.1 percent in 2008.<br />
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– “Low-income and elderly people are at a greater risk” of obesity, malnutrition, and limited food choices.<br />
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Numerous studies have linked the rise in obesity rates to the increasing availability of processed foods. A 2018 study published in the journal Public Health Nutrition assessing the association between the availability of highly processed foods and obesity across 18 countries found:<br />
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– Highly processed (ultra-processed) foods account for anywhere between 10 to over 50 percent of food on the average kitchen shelf. (The U.K. has the dubious honor of having the highest amount; Portugal has the lowest at 13.4%.)<br />
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– A “significant” correlation exists between the availability of heavily processed foods and obesity among adults.<br />
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– An increased risk of diet-related diseases comes as a result of consuming ultra-processed foods.<br />
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Failure to consider the degree to which foods are processed can have some pretty bad consequences. There is perhaps no better example of this than the proliferation of low-fat foods – and junk science – during the 1990s.<br />
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<h3>
THE LOW-FAT, SUGARY DISASTER</h3>
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Both government ineptitude and corporate malfeasance helped contribute to the obesity epidemic of the ’90s, a period in which adult obesity rates nearly doubled; these factors contributed to the highest rates of adult obesity in recorded history.<br />
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Walter Willett, M.D., former chair of the Nutrition department at the Harvard University School of Public Health and author of Eat, Drink, and Be Healthy, sums up the period rather aptly:<br />
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<h3>
<i>The campaign to reduce fat in the diet has had some pretty disastrous consequences … One of the most unfortunate intended consequences of the fat-free crusade was the idea that if it wasn’t fat, it wouldn’t make you fat. I even had colleagues who were telling the public that you can’t get fat eating carbohydrates.</i></h3>
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Let’s consider Nabisco, a multi-billion-dollar food conglomerate that is the world’s second-largest manufacturer of cookies and snacks. In the mid ’90s, Nabisco struck gold with their SnackWells brand, taking advantage of the atrocious U.S. dietary guidelines of the early 1990s which advocated a reduction in fat consumption (not a word mentioned about sugar, mind you.)<br />
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Marketing their products as the healthiest snacks around due to their low-fat content, Nabisco made a fortune. Much less concerning to the company was the fact that they had contributed to the obesity epidemic of the 1990s.<br />
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How? By “making up” for the “taste gap” resulting from less fat by loading their products with refined sugar. Meanwhile, the calorie count of most products remained about the same.<br />
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Nabisco’s malfeasance wasn’t limited to just the SnackWell brand, either – and it wasn’t just during the 1990s. Let’s take a gander at two varieties of Nabisco’s Oreos, a fan favorite.<br />
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IN THE TWO COLUMNS BELOW ARE NUTRITION FACTS FROM OREO’S REDUCED FAT AND REGULAR BRANDS, RESPECTIVELY:</h3>
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Total Fat: 4.5 grams/7 grams<br />
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Sodium: 130 milligrams (mg)/140 mg<br />
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Total Carbohydrate: 27 grams (g)/25 g<br />
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Sugars: 14 g/ 14 g<br />
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What do we see? Well, besides the fact that Nabisco continues to market low-fat, high-carbohydrate products despite evidence of their harmful effects, we see that the carbohydrate content in the low-fat variety of Oreos is higher than the regular variety. In other words, the company hasn’t learned a damn thing.<br />
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<h2>
20 FOODS TO NEVER EAT IF YOU WANT TO LOSE WEIGHT</h2>
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While the writer would love nothing more than to scold the food industry, there is one entity that we mustn’t omit from the equation: ourselves. Indeed, we have the personal responsibility of ensuring that the food entering our mouths is healthy. We have clearly established that not all foods claiming to be nutritious and healthy can back up such claims.<br />
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With this in mind, here are 20 “health” foods to never eat if you want to lose weight – or for any reason, really:<br />
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<h3>
1. FROZEN MEALS</h3>
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While convenient, most frozen meals are trash. Most taste horrible and are loaded with sodium, preservatives, fat, and calories. Make yourself a sandwich instead.<br />
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2. COLD CEREAL (MOST VARIETIES)</h3>
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Who doesn’t love cereal? There’s a reason that your kids dig out the stuff first thing in the morning – and it has nothing to do with health. Outside of whole oats and fortified brands, most cereal is laden with sugar and sodium.<br />
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<h3>
3. LOW-SUGAR/LOW-FAT SNACKS</h3>
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As is evident by the lengthy SnackWells example above, low-fat snacks are not healthy. If a snack claims to be low-sugar it may be okay, but make sure to double-check the label!<br />
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4. FAT-FREE FLAVORED YOGURT</h3>
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Here we go again. Greek yogurt is the only type of healthy low-fat or low-sugar yogurt. Most fat-free varieties have lots of sugar and skimp on the nutritional elements. Try plain yogurt, though, and you just might become an addict.<br />
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<h3>
5. PRETZELS</h3>
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Pretzels are another snack that can be okay in moderate amounts. Despite many pretzel brands claim to be healthy, however, most pretzel products contain gluten – an unhealthy wheat product – and are loaded with salt.<br />
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<h3>
6. FRUIT COCKTAIL</h3>
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Unless you’re slicing and dicing up your own fruit cocktail, consider refraining. Canned fruit cocktail is soaked in corn syrup, which is the worst type of sugar on the market.<br />
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<h3>
7. MOST “WHOLE WHEAT” BREADS</h3>
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While most whole-grain breads are quite healthy, the fact that a bread is whole wheat isn’t saying much nutrition-wise. In fact, the whole “low-carb” diet craze started with the thing about bread and how it “makes you fat.”<br />
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8. MARGARINE</h3>
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Just use butter. Most types of margarine are loaded with additives and not likely to help your goals to lose weight.<br />
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9. PROCESSED ORGANIC OR VEGETARIAN JUNK FOOD</h3>
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Again, just because something is marketed as organic or vegetarian/vegan does not make it healthy. Organic foods may still add plenty of sugar or other unwholesome ingredients. Just make sure to read the labels!<br />
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<h3>
10. SPORTS DRINKS</h3>
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Sports drinks are designed for a particular type of person – an athlete. Or at least they say. Gatorade is a legitimate product that does help replenish electrolytes, for example. However, most people aren’t athletes (or physically active). For such people, this is just another sugary drink that could make them fatter.<br />
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<h3>
11. MICROWAVE POPCORN</h3>
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Okay, so you may not be able (or willing) to abstain from a bowl of tasty microwave popcorn on occasion. Just know that the chemical used to coat microwave popcorn bags (perfluorooctanoic acid) is classified as a “likely carcinogen” – a substance that may increase the risk of cancer.<br />
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<h3>
12. SALAD TOPPINGS</h3>
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Salad toppings like bacon bits, croutons, and dairy cheese are high in fat and heavily processed. If you can, opt for fresh sliced vegetables or fruits. If you must use one of the aforementioned topics, do so sparingly. The salad part of salad, though, should definitely help you to lose weight.<br />
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<h3>
13. GRANOLA</h3>
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Okay, so there is a caveat to this one. Minimally-processed granola oats contain a good dose of fiber and iron and are probably okay to eat on occasion. Still, just one cup of some granola brands has over four times the number of calories as four cups of oatmeal. They are also loaded with sugar.<br />
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<h3>
14. PROTEIN BARS</h3>
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Protein bars are another food that sounds healthy in name only. They’re often heavily processed, loaded with fat, and doused with refined sugar. They aren’t likely to aid in your desire to lose weight.<br />
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15. PASTA</h3>
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As an Italian, it pains this writer to include what is perhaps the Old Country’s top accomplishment: delicious pasta. Facts are facts, however, and pasta – particularly of the processed variety – is loaded with carbohydrates and refined flour. Opt for whole-grain pasta instead.<br />
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<h3>
16. INSTANT OATMEAL</h3>
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Boxed oatmeal is usually garbage. It’s high in sugar and additives. The good stuff is usually bagged and contains just a small amount – if any – sugar. Real oatmeal is rich is fiber, iron, and protein.<br />
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<h3>
17. LOW-CALORIE DRINKS</h3>
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Okay, first check the low-calorie claim, then take a look at the sugar count. Most low-cal drinks offer little to nothing in the way of nutrition. Do yourself a favor and just drink some H2O.<br />
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<h3>
18. FRUIT JUICE</h3>
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Unless it’s fruit juice freshly squeezed from an actual fruit, it’s probably garbage. Fruit juice tends to be made from concentrate (read: fake stuff) and is packed with sugar.<br />
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<h3>
19. CORN CHIPS/VEGGIE CHIPS</h3>
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Just because something has the word “veggie” in front doesn’t mean that it’s healthy. The same goes for any product that has the word “fruit” out in front. Rule of thumb: check the label.<br />
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<h3>
20. MANY (MOST?) “LOW-FAT” FOODS</h3>
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See above. Low-fat foods are a dismal failure. Unless they’re accompanied by a low-sugar tag, you can bet that such products are loaded with (a) sugar (b) salt, or (c) both. They will not likely help you lose weight.<br />
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<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/05/6-ways-to-turn-on-your-weight-loss.html">6 Ways to Turn On Your Weight Loss Hormones</a></h3>
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Source: <a href="https://www.powerofpositivity.com/foods-to-never-eat-to-lose-weight/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-75437605709043925362020-03-31T14:16:00.003+02:002020-08-03T23:15:31.457+02:006 Ways To Lose Weight Without Working Out<center>
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Lots of people around the world want to lose weight. It’s a goal commonly added to new year’s resolutions, something people constantly seem to be trying for, and an issue that sounds much easier to get through than it really is.<br />
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Losing weight typically requires a significant amount of effort. Many people begin intense workout routines to aid their progress, alongside being more mindful of their diet. But what if you don’t want to exercise, or don’t have time to? Are you doomed to never lose weight?<br />
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Luckily, the answer is no! There are plenty of simple methods you can implement that may help you even more than exercising will.<br />
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HERE ARE 6 WAYS TO LOSE WEIGHT WITHOUT WORKING OUT</h2>
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Want to learn how to spur weight loss without hitting the gym? Read on to learn more.<br />
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1. GET OUT MORE OFTEN</h3>
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When you read this, you may think, “Oh no, here comes the exercise.” But that’s not what this is about, so keep your positive thinking up! Going outside does often involve some form of mild exercises, such as walking back and forth, but it barely counts as working out, and chances are, you won’t even think of it that way. Here are some ideas:<br />
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<b>SPEND TIME IN THE MOUNTAINS </b><br />
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You don’t have to go on a long, treacherous trek or hike up a rustic mountain trail. All you have to do is just get high above ground every once in a while! Did you know that Colorado holds the country’s slimmest people? It’s because many of them live higher up, and research links higher homes to lower weight.<br />
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<b>ENJOY NATURE</b><br />
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Once again, no intense exercise is necessary to enjoy nature’s benefits. Spending time in a green environment can actually lead to natural weight loss. Though it’s easy to say that this is due to involuntary “exercise” – like walking to an area, getting up to explore, or enjoying outdoor activities – it’s the kind you won’t feel opposed to.<br />
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<b>GET SOME SUN</b><br />
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Not only does the sun provide you with vitamin D – something we’ve already discussed in terms of its benefits for the body – but it also winds up making you feel more full. Standing out in bright sunlight for around 20 minutes can actually be linked to a lower BMI – and it’s great for your mood!<br />
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<h3>
2. BE AWARE OF WHAT NOT TO EAT</h3>
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Again, we’re circling back to keeping your diet good and healthy. Just as it is important to know what to include, it’s important to know what to exclude. Here are some examples of foods to keep you on your diet:<br />
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<b>SODA</b><br />
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There’s so much sugar in soda that even diet soda options are undeniably bad for you. Even options that use artificial sweeteners as opposed to sugar still wreak havoc on your body. These affect your body’s hormones and enzymes, causing your waist to expand and your metabolism to become unbalanced.<br />
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<b>JUNK FOOD</b><br />
<br />
It’s called “junk” for a reason. Not only are most junk foods packed with trans fats, unnecessary calories, and questionable amounts of salt and sugar, but they’re also often full of additives that cause your gut health to deteriorate. This blocks your efforts at weight loss.<br />
<br />
<b>FRUIT JUICE</b><br />
<br />
Yes, even supposedly healthy fruit juices can be suspect. They’re typically full of sugar, just like soda – sometimes just as much sugar, too! This also includes many popular smoothies that include added sugar, ice cream, or other similar products.<br />
<br />
So, what can you eat instead? There are lots of healthy options, both for drinks and food, that can help keep prevent unwanted weight gain. You can go for:<br />
<br />
<ul>
<li>Fruits and vegetables</li>
<li>Infused water</li>
<li>Unsalted nuts</li>
<li>Dried fruit</li>
<li>Teas</li>
<li>Yogurt</li>
</ul>
<br />
<br />
<h3>
3. ADD MORE OF CERTAIN NUTRIENTS</h3>
What you eat is, understandably, one of the biggest influencing factors of weight gain, loss, and maintenance. Even if you’re careful to count your calories, or even if you think you eat reasonably, the components of the foods you consume may not be sufficient to help you keep off extra pounds. Here are some nutrients to try getting more of:<br />
<br />
<b>EAT MORE FIBER</b><br />
<br />
Fiber has the benefit of expanding in your stomach, causing you to feel much fuller for prolonged periods of time. This is especially true of viscous fiber, which has been found to greatly increase satiety, furthering weight loss progress quickly.<br />
<br />
This occurs because of the gel that forms when any type of viscous fiber touches water. It causes nutrients to be digested and absorbed more slowly so you don’t need to eat again as quickly.<br />
<br />
<b>EAT PROBIOTICS</b><br />
<br />
You may know probiotics as the types of bacteria found in things like yogurt and other fermented foods. They hold a lot of positive traits that can significantly help the digestion process. They help regulate mood and can even lower overall fat content within the body.<br />
<br />
<b>EAT MORE PROTEIN</b><br />
<br />
Protein is capable of causing you to feel more full, which can, in turn, have positive effects on overall satiety, allowing you to better regulate your snacking. You may even naturally eat less during meals because you feel full more quickly. (1)<br />
<br />
Why does this happen? Many believe that it is because of a number of hormones that are affected by the consumption of protein. Some studies have found that you can lose weight, around 11 pounds, just by upping your protein intake by around 50%!<br />
<br />
<b>GET MORE VITAMIN D</b><br />
<br />
Although it’s far from conclusive, some research suggests that having too little vitamin D within your blood can be linked to issues such as metabolic syndrome, diabetes, and osteoarthritis. Many vitamin D-deficient individuals wind up being highly overweight.<br />
<br />
<h3>
4. SLEEP ENOUGH</h3>
<br />
You may have noticed that the more drowsy you are, the more likely you are to eat in excess. Scientists are slightly at odds about why it happens, but all are in agreement that tired people eat more than they usually do.<br />
<br />
Some theories suggest that those who sleep too little produce more ghrelin in their bodies. This hormone is responsible for causing you to feel hungry. It also causes increases in the stress hormone cortisol, and stress can really cause you to overeat due to unhealthy cravings of all sorts.<br />
<br />
When you’re sleepy, you also lack impulse control that can prevent you from chowing down on junk foods. Lacking sleep can also cause you to take more pleasure in eating, as your brain recognizes food as a greater reward. It also puts you more at risk of developing diabetes because of excess weight gain.<br />
<br />
<h3>
5. CHANGE HOW YOU EAT</h3>
<br />
Did you know that the way you eat may actually be totally preventing good weight loss progress? Your mealtime habits can really have a huge effect on how much or little you wind up consuming. Here are some changes to consider when trying for weight loss:<br />
<br />
<b>EAT MORE SLOWLY</b><br />
<b><br /></b>
Your brain doesn’t register that you’re full right away. It typically takes some time before you get the message from your stomach that you’re full. As such, shoveling food into your mouth usually doesn’t do you any favors. Studies have indicated that those who eat quickly have a higher risk of developing obesity.<br />
<br />
<b>SIZE DOWN YOUR PLATES</b><br />
<br />
Food plates have grown steadily larger over the past several decades. This means that you’re filling up your plate with more and more food as time goes on. A large plate can trick your brain into thinking you don’t have enough food on it. Try serving less healthy foods in smaller plates, and more healthy foods in bigger ones.<br />
<br />
<b>DON’T EAT WHILE DISTRACTED</b><br />
<br />
Your body relies pretty heavily on its senses to determine when it is full. That means that occupying your senses with other things can easily cause you to be too distracted to notice that you’re full.<br />
<br />
So if you tend to watch TV, play with your phone, listen to music, or even read while you eat, stop! You’ll eat 10% more than you should during that meal. Sure, it sounds like a small amount, but it adds up over time.<br />
<br />
<b>CUT PORTIONS DOWN</b><br />
<br />
You could eat a lot of your favorite foods if you just cut down on the overall amount you have. Sure, thinking of eating less of the stuff you like doesn’t exactly lend itself to positive thinking, but big portions have been linked many, many times to higher rates of obesity. (2)<br />
<br />
<b>CHEW MORE</b><br />
<br />
The more you chew, the slower you eat – and the faster your digestion kickstarts itself! If you make sure to really chew your food and focus on it, it will take you longer to eat and also reduce the total amount of food you consume, which is likely what you’ll want to happen.<br />
<br />
<h3>
6. EAT IN THE RIGHT ENVIRONMENT</h3>
<br />
That’s right – it’s not just how you eat, but where you eat, that can affect your size and weight. This happens in very indirect ways, but many of them are scientifically proven and as good a reason as any to incorporate this knowledge into your weight loss journey. Here are some areas to focus on:<br />
<br />
<b>GOOD LIGHTING</b><br />
<br />
A dim, candlelit room sounds very nice and romantic, but it’s terrible for your weight. Research indicates that you’re up to 24% more likely to eat more positive meals if you’re in a bright room. (3)<br />
<br />
<b>EATING OUTSIDE OF THE KITCHEN</b><br />
<br />
It’s very convenient to just eat within your own kitchen. Many people even have eat-in ones that they can easily use to grab food, gobble it up, and go.<br />
<br />
But the issue with this is that you are very close to lots of other visible food, causing you to potentially eat more. Go to a separate dining room to enjoy your meals and even your snacks!<br />
<br />
<b>A NEAT KITCHEN</b><br />
<br />
When your kitchen is a mess, you actually wind up feeling more stressed out. For some reason yet to be clearly defined, research indicates that using cluttered, messy kitchens actually wind up eating double the amount of snacks! It’s a good reason to get to doing your chores as soon as possible.<br />
<br />
<h3>
FINAL THOUGHTS ON SOME WAYS TO LOSE WEIGHT WITHOUT WORKING OUT</h3>
<br />
Working out can be difficult, and not everyone has the means to do so. That’s why it’s a good thing that science has revealed so many other factors that affect what causes someone to lose weight!<br />
<br />
Of course, do keep in mind that while people have been able to lose weight without exercise, it can be much easier to do so if you add even simple forms of working out to your routine. Different people and different bodies respond to different methods, so don’t be afraid to experiment to find what works best for you!<br />
<br />
<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/05/20-fast-weight-loss-tricks-that-are.html">20 Fast Weight Loss Tricks (That Are Healthy)</a></h3>
<br />
Source: <a href="https://www.powerofpositivity.com/lose-weight-without-working-out/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-36015662386318977942020-03-31T13:40:00.003+02:002020-08-03T23:17:46.348+02:00Experts Explain How Dopamine Fasting Can Clear Your Mind and Make You Lose Weight Fast<div class="separator" style="clear: both; text-align: center;">
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Dopamine fasting is the latest fad to hit society. The name is a misnomer, but the intention within it is clear – create time to fast from dopamine elevating behavior. How much time? That is entirely up to you and the rules you choose to set for the outcome you are striving for. What benefits? Experts explain how dopamine fasting can clear your mind and make you lose weight fast.<br />
<br />
<h3>
THE BIRTH OF THE DOPAMINE FAST AND WHAT IT IS NOT</h3>
<br />
In November of 2018, ImprovementPill, a YouTube channel, posted a video about Dopamine fasting, and it went viral. The life coach, Richard, who runs the channel, has been given credit for the idea. Richard himself, according to VICE, states that he had heard of the idea back in college and, while in a rut himself, chose to try it.<br />
<br />
Dopamine fasting hit the viral media circus again in August 2019. This time it was in a LinkedIn article written by Dr. Cameron Sepah. He wrote the article to clarify what dopamine fasting was and its rules.<br />
According to the article, he defines dopamine fasting as the following:<br />
<br />
<h3>
“<i>an evidence-based technique to manage addictive behaviors, by restricting them to specific periods, and practicing fasting from impulsively engaging in them, in order to regain behavioral flexibility.</i>”</h3>
<br />
Dr. Sepah further clarifies that dopamine fasting is NOT that the media purports it to be.<br />
<br />
Additionally, he expressed its intention in another article on November 7, 2019, due to multiple reports of others misusing the dopamine fasting, resulting in further polluting of its intent. Of course, its title doesn’t help in that misunderstanding.<br />
<br />
<h3>
HIS LIST OF WHAT DOPAMINE FASTING DOES NOT CONSIST OF:</h3>
<br />
<br />
<ul>
<li>It DOES NOT reduce dopamine.</li>
<li>You do not avoid all stimulation</li>
<li>Exercise, talking and socialization is permitted</li>
<li>Does not involve meditation</li>
<li>Can be used globally and is not prejudiced in who can use it</li>
<li>It is not a vacation</li>
</ul>
<br />
<h3>
WHAT IS DOPAMINE FASTING?</h3>
<br />
After reading what Dopamine fasting is NOT, then what is it? Dopamine fasting, according to Dr. Sepeh, is designed to reduce our addictive or impulsive habitual behaviors, which are created through our internal dopamine reward design. That said, there are a few other points of importance along with that:<br />
<br />
<br />
<ul>
<li>Sepeh is not telling anyone to void their life of all stimuli. Instead, he suggests picking one action that creates too much distraction, takes up your time or even has health repercussions.</li>
</ul>
<br />
That could be social media, T.V., overeating, sex, video games, mobile games, extensive socialization, and more.<br />
<br />
<br />
<ul>
<li>You can take short fasts. The fasting does not need to last all day, a few days, or a week. You can schedule a few hours of each day not to do those chosen activities.</li>
</ul>
<ul>
<li>Decreasing stimuli through meditation, yoga, Tai Chi, and deep breathing exercises has proven to aid in reducing stress. Therefore, decreasing certain high stimulus activities a day could also help lower stress levels.</li>
</ul>
<br />
<h3>
IS THERE A SCIENCE BEHIND THE METHOD OF DOPAMINE FASTING? HOW DOES IT HELP ONE LOSE WEIGHT?</h3>
<br />
It utilizes two basic concepts of psychology in its premise to minimize the dopamine stimulus we receive when we do certain things.<br />
<br />
First, we need to understand a simple premise in how we learn to do certain things. Remember hearing about Pavlov’s dogs theory? The concept that you can teach anyone just about anything simply by providing a reward or positive stimuli after each job was performed. At some point, the reward is expected, and you will perform the task again and again, even if you don’t receive any of the same stimuli in return consistently.<br />
<br />
Our tech age has taught us to expect a positive or stimulating reward each time a light or sound comes from our phone. It could be a notification from a text, Facebook message, or any other social media platform with a like, share, or comment. Furthermore, it becomes a form of immediate gratification due to the release of dopamine from the stimulus, which has been proven in many mediums to create an addictive pattern of behavior.<br />
<br />
It isn’t just tech that creates this. We use a lot of instant gratification behaviors throughout our lives:<br />
<br />
<ul>
<li>Jumping from one relationship to another</li>
<li>Sex</li>
<li>Overeating</li>
<li>Junk food</li>
<li>Gambling</li>
<li>Drinking</li>
<li>Risk-taking</li>
</ul>
<br />
With the above concept being the premise, two basic cognitive-behavioral psychology methods might explain why eliminating time doing that activity benefits humans.<br />
<h3>
STIMULUS CONTROL.</h3>
<br />
This is the self-imposed restriction of an activity in order to reduce its ability to distract. Simply put, put the phone away or power it off. Uninstall apps or games. Finally, engaged in activities that don’t require electronics<br />
<br />
<h3>
EXPOSURE AND RESPONSE PREVENTION.</h3>
<br />
This requires a little more self-control but some studies verify its effectiveness when done correctly. When you feel the impulse to do the behavior, make note of what you are feeling and why. Then just let the impulse and accompanying feelings come over you and then allow them to fade without focusing on them. Return to what you had been doing prior to the urge.<br />
<br />
The above methods, according to Dr. Sepah, are common cognitive therapy methods used to address addiction. According to HelpGuide of Harvard Health, addiction is currently believed to be related to both dopamine and its interaction with glutamate. Together, they not only release pleasure and create motivation, but also change survival behavior, such as eating and sex, into a reward and pleasure stimulus. Additionally, dopamine enforces the memory and learning of the pleasure causing event.<br />
<br />
<h3>
HOW CAN DOPAMINE FASTING HELP TO CLEAR YOUR MIND?</h3>
<br />
While the proposed method is being labeled as dopamine fasting, you cannot, and will not, be able to empty or reset your dopamine levels. Many articles and specialists have become hung up on this concept due to the name.<br />
<br />
What this can achieve is to decrease the urge to perform a behavior that you taught your brain to seek for its reward of dopamine. By decreasing the frequency in which you do the activity and receive the reward, the brain eventually decreases its dopamine release related to it. Therefore, unless you go back to the same extensive habits as before, you will not get the same dopamine release as before.<br />
<br />
<h3>
DURING THE FAST</h3>
<br />
During your time of fasting, one usually will also begin to reflect on why it was so attractive. Dopamine may be the hormone released, but it is not the cause of the initial desire. You teach your brain to expect this stimulus. Not vice versa. For many who are on social media, they may have a need for attention, instant gratification, and perhaps a feeling of belonging to a larger group. During the fasting time, they have time to recognize that and possibly address the larger issue and cause or find healthier ways to fulfill that need.<br />
<br />
In that respect, you are gaining clarity of the mind. Additionally, you gain insight into your psychology that you were not aware of before.<br />
<br />
By doing other activities in its place, you are also learning to appreciate other things that do not necessarily evoke the same high level of dopamine response.<br />
<br />
In the case of an individual who tends toward getting a reward from food, going on the dopamine fast can aid in losing weight. By implementing the fast for even just one meal a day, it could significantly lessen your caloric intake and potentially help you lose weight.<br />
<br />
<h3>
FINAL THOUGHTS ON DOPAMINE FASTING</h3>
<br />
Dopamine fasting, in its original intention, stands to hold a lot of benefits for those who approach it with a healthy mindset. Many of us have habitual behaviors that could use some reigning in. Therefore, it enables us to make time for calmer activities, family, and friends. Additionally, you’ll find personal alone time to reflect.<br />
<br />
Dopamine fasting can be a great method for your average person with a touch of obsessive behavior toward one or a few stimuli. Anyone who has an actual addiction should seek out specialists and therapists to better address the problem.<br />
<br />
Unless a person chooses to attempt to take out everything in his life that creates a rise in excitement and stimulation, there is no harm in giving this a try. Between self-reflection, increased exercise, and hopefully calmer use of your time, it stands to hold many overall benefits. As the experts explained, dopamine fasting can help clear your mind and make you lose weight fast!<br />
<br />
<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/05/10-secrets-to-weight-loss-according-to.html">10 Secrets to Weight Loss, According to The Experts</a></h3>
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Source: <a href="https://www.powerofpositivity.com/dopamine-fasting-clear-mind-lose-weight/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4348899109419770457.post-56365691243259721512020-03-30T17:52:00.001+02:002020-08-03T23:18:36.309+02:00Scientists Explain How to Double Your Weight Loss With A Vegetarian Diet<div class="separator" style="clear: both; text-align: center;">
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Medical research continues to demonstrate the positive results of a vegetarian diet over a low-calorie (“hypocaloric”) diet. In addition to weight loss, studies show that vegetarian diets beat out hypocaloric diets in virtually every important health and fitness benchmark, including:<br />
<br />
<ul>
<li>maximal optimal consumption (VO² max)</li>
<li>maximal performance output</li>
<li>insulin sensitivity</li>
<li>LDL (“bad”) cholesterol levels</li>
<li>cardiovascular disease risk</li>
<li>diabetes risk</li>
<li>obesity rates</li>
</ul>
<br />
In this article, we are going to focus on the weight loss results observed in a 2017 study published in the Journal of the American College of Nutrition. In the study, researchers sought to measure the effects, if any, of a vegetarian and conventional diet on fat tissue distribution in subjects with type 2 diabetes (T2D).<br />
To conclude matters, we’ll discuss the types of foods used by the researchers and what food science has to say about their health benefits!<br />
<br />
<h3>
HERE’S HOW TO DOUBLE YOUR WEIGHT LOSS WITH A VEGETARIAN DIET:</h3>
<br />
<h3>
THE STUDY</h3>
<br />
<h3>
<i>“[This study] is important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or type 2 diabetes. But it is also relevant to anyone who takes their weight management seriously and ways to stay lean and healthy.” – Hana Kahleova, M.D., Ph.D.</i></h3>
<br />
74 individuals with T2D were randomly assigned to one of two groups – an isocaloric anti-diabetic diet or a vegetarian diet.<br />
<br />
An isocaloric diet is one in which a person consumes the same amount of calories from carbohydrates, fats, and proteins. An isocaloric diet is relatively low in carbohydrates, and high in protein and fiber.<br />
<br />
(Sidenote: In a 2014 study published in the Iran Journal of Medical Science, individuals placed on an isocaloric diet “significantly” reduced total body mass index (BMI) over comparison with a “balanced diet.”)<br />
<br />
In the interest of not turning this reading into a scientific paper, we’ll cut to the chase.<br />
<br />
<h3>
THE WEIGHT LOSS DIET</h3>
<br />
<h3>
“<i>We showed that a vegetarian diet reduced subfascial fat more and tended to also reduce intramuscular fat more than a conventional hypocaloric diabetic diet.” – Kahleova, H., et. al.</i></h3>
<br />
Now that we’ve established the weight loss benefits of a vegetarian diet, let’s go over the kinds of foods most likely used (and presumably, recommended) by the study’s research team.<br />
<br />
First, researchers define the vegetarian diet as consisting of 60% calories from carbohydrates, 25% from fat, and 15% from protein. Animal products were limited to an optional, single portion of low-fat yogurt. Otherwise, the diet was entirely made up of “vegetables, grains, legumes, fruits, and nuts.”<br />
<br />
(Important note: The study’s authors do not specify the exact foods used for the diet. Instead, they followed the “nutrition recommendations and interventions for diabetes” as set forth by the American Diabetes Association. We will do the same here.)<br />
<br />
<h3>
CARBOHYDRATES:</h3>
<br />
– 2-3 servings of fresh (non-canned) fruit per day: apples, apricots, bananas, berries, cantaloupe, citrus fruits, grapes, mango, papaya, pineapple<br />
<br />
– 4-6+ servings of non-starchy vegetables (1 serving = ½ cup cooked; 1 cup raw): artichoke, asparagus, bamboo shoots, bean sprouts, beets, Brussels sprouts, broccoli, cabbage, carrots, cauliflower, cucumber, greens, mushrooms, okra, onions, peppers, radishes, salad greens, squash, tomato, turnips, water chestnuts.<br />
<br />
<h3>
FAT AND PROTEIN:</h3>
<br />
– Monounsaturated and Polyunsaturated (“Healthy” fats): avocado, canola oil, nuts, olives/oil, peanut butter, sesame seeds; canola oil, flaxseed, pumpkin seeds, walnuts.<br />
<br />
– Optional: 1 serving of dairy.<br />
<br />
– Plant-based protein: almonds, beans, chia seeds, cottage cheese, edamame, green peas, hemp seeds, lentils, quinoa.<br />
<br />
<h3>
THE RESULTS</h3>
<br />
Here are the findings as reported in this study (among many other previous studies) as they pertain to the advantages of a vegetarian over a conventional isocaloric, anti-diabetic diet:<br />
<br />
<ul>
<li>Lower oxidative stress (“an imbalance between free radicals and antioxidants.”)</li>
<li>Better normalization and maintenance of blood sugar levels.</li>
<li>Lower fat density in the area(s) measured. In this study, the vegetarian group tested for a 27% greater reduction in total leg area than the isocaloric group.</li>
<li>A loss of fascia fat was exclusive to the vegetarian diet group. (Fascia is defined as “a band or sheet of connective tissue, primarily collagen.” Fascial fat accumulation is associated with the development of cellulite.)</li>
<li>A 300% greater reduction in intramuscular fat in the vegetarian dieters over the isocaloric dieters.</li>
<li>More fat loss in the subcutaneous regions of the body in the vegetarian group.</li>
</ul>
<br />
Researchers conclude that the “vegetarian diet was almost twice as effective in reducing body weight compared to the (anti-diabetic, isocaloric) diet.” The vegetarian group had an average weight loss of 13.7 pounds (~6.2 kg), compared to 7.1 pounds (~3.2 kg) is the isocaloric group. The research team attributes these findings to accelerated fat loss due to lower and more stable blood sugar levels and decreased insulin sensitivity.<br />
<br />
For more diabetic and vegetarian food recommendations, please visit the ADA site.<br />
<br />
<h3>
Don't miss: <a href="https://how-to-lose-weight-fat-fast-in.blogspot.com/2020/05/13-unique-weight-loss-tricks-that.html">13 Unique Weight Loss Tricks That Actually Work</a></h3>
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Source: <a href="https://www.powerofpositivity.com/scientists-explain-how-to-double-your-weight-loss-with-a-vegetarian-diet/" target="_blank">www.powerofpositivity.com</a>Unknownnoreply@blogger.com0