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Posted: June 21, 2017 at 9:40 pm
Heart disease, which includes coronary heart disease, hypertension (high blood pressure) and stroke, is the number one cause of death in the United States.
And yet, the American Heart Association and American Stroke Association both assert that a whopping 80 percent never have to happen.
Thats because prevention can reverse these numbers and improve your life and life expectancy.
If youre not sure of your risk level for heart disease or stroke, the AHA has a simple (and free) online Lifes Simple 7 risk assessment tool.
But regardless of your risk level, these seven ways to reduce heart attack and stroke risk can get you on the right path
Lucky #7 Seven is a widely popular lucky number in many cultures and religions. Its also what you want to see when playing the slots in Vegas. But when it comes to promoting health and preventing illness theres no room to gamble.
Heart disease and stroke share many of the same causes, including high blood pressure, smoking, obesity, diabetes, lack of exercise, poor diet and high cholesterol.
But turning these unlucky risk factors around with these 7 lifesaving habits can reduce your risk by 80% and thats a win you can take to the bank
1 Get Active Increasing physical exercises is the first step because it can reduce blood sugar, lower cholesterol, lower weight and makes you feel great! You can begin by taking walks, parking further form the store and taking the stairs instead of the elevator.
The AHA recommends the following programs:
1) Moderate-to-high-intensity muscle-strengthening activity, at least two days per week.
2) 150 minutes per week total of moderate-intensity exercise (30 mins a day, 5 days a week);
3) OR 75 minutes of vigorous aerobic activity per week (25 minutes, 3 days per week).
Examples of moderate intensity activity include:
Walking briskly (3 miles per hour or faster, but not race-walking) Water aerobics Bicycling slower than 10 miles per hour Tennis (doubles) Ballroom dancing General gardening Vigorous activity would include something like:
Race walking, jogging, or running Swimming laps Tennis (singles) Aerobic dancing Bicycling 10 miles per hour or faster Jumping rope Heavy gardening (continuous digging or hoeing) Hiking uphill or with a heavy backpack
2 Balance Your Cholesterol While statin drugs are the mainstay of modern medicine for lowering LDL (bad) cholesterol, they may be doing more harm than good. Thats why I believe when it comes to balancing cholesterol, natural solutions are the most gentle and are effective.
If your LDL (bad) cholesterol is too high it may increase your risk of heart attack and stroke. You need to keep the LDL in check and increase the HLD (good) cholesterol, which helps shuttle the bad out of your body.
Its well established that simply losing weight has cholesterol lessening effects. Much of this success could be due to the nature of how weight is lost: through exercise (above) and diet (see below). Exercise metabolizes fats in the body and a healthy diet should decrease inflammation-causing processed foods from entering your body.
3 Control Your Blood Pressure Keeping an eye on blood pressure is key to preventing it from getting too high and being a risk factor in heart disease and stroke. Again, exercise and diet are your friends here. Get up and move more to reduce HBP and lose weight. You can also limit your alcohol consumption and eat a heart-healthy diet. You might consider these 5 supplements for healthy blood pressure, start drinking beet juice and be sure to eat these 20 foods for a strong heart.
4 Eat Better Along with exercise, diet is a pillar of any wellness program and certainly has direct effects on many facets of the causes and prevention of heart disease and stroke. This is often difficult for people to change because we are creatures of habit. But making a change to a heart healthy diet is essential.
East more fresh fruit and vegetables. Choose lean proteins over fatty meats. Eat more whole grains and less processed ones. Avoid added salts, fats and sugars. Eat more wild Alaskan salmon. Limit your intake of saturated fat and full-fat dairy and avoid trans fats (found mostly in processed, packaged foods).
5 Lose Weight Losing weight is important for controlling diabetes and risk of stroke and heart attack. With heart disease being the No. 1 killer, its no surprise that 70% of Americas are overweight or obese. The AHA recommends losing 2 pounds a month to total 24 pounds per year to get you there safely and avoid the rebound weight gain of many fad diets.
Increasing exercise, making healthier eating choices, and increasing fiber intake will all help you lose weight. But also consider portion control. Researchers at Cornell University found that junk food is not the cause of obesity in America. In fact, it is simply our lack of portion control; that is, the vast quantity of food we eat daily.
6 Reduce Blood Sugar Dropping your blood sugar is essential to reducing your risk of diabetes, heart disease and stroke. Not only that, but elevated blood sugar can increase your risk of heart disease and stroke by 4 times! Exercise and diet are the key to reducing blood sugar. Click here for more tips on naturally lowering your blood sugar.
7 Stop Smoking A no-brainer Smoking causes one in five deaths and these are all preventable by quitting. Quitting smoking can help prevent heart disease, stroke, cancer and lung disease. There are several methods to help you quit, and this Free Guide can help you!
Motivation So, Americas No. 1 disease is preventable in 80% of cases. And the prevention model is steeped in making healthier choices in these seven areas weve just outlined. But these seven areas all are affected directly by exercising more and adopting a healthier diet. So what more do you need to get started?
How about a little motivation
The chilling statistics from the AHA and ASA are a scary wake-up call to everyone. Have a look at these deadly 7 deadly facts, then, get busy turning your 7 risk factors into 7 lucky lifesaving habits:
Coronary heart disease accounts for 1 in 7 deaths in the US, killing over 360,000 people a year. About 790,000 people in the US have heart attacks each year. Of those, about 114,000 will die. There are 580,000 new attacks and 210,000 recurrent attacks each year in the US. Each year, about 795,000 people experience a new or recurrent stroke. Approximately 610,000 of these are first attacks, and 185,000 are recurrent attacks. Stroke is a leading cause of serious long-term disability in the US. In 2013, worldwide prevalence of stroke was 25.7 million, with 10.3 million people having a first stroke. Stroke was the second-leading global cause of death behind heart disease in 2013, accounting for 11.8 percent of total deaths worldwide.
source: Easyhealthoptions
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7 Lifesaving Habits To Keep Heart Disease Away - Information Nigeria
Posted: June 21, 2017 at 9:40 pm
Photo: Instagram /@hannahbronfman
Yogahas gone from something of a pastime at retreats to a serious fitness trend pretty darn quickly.So, for those of you who want to lose weight easily and quickly, yoga maythe answer youre looking for. Here are 5 yoga poses to lose weight easily and quickly
When youre on the heavierside of the scale, it shows on your face too(double chin, heres looking at you). So while youre trying to shed those kilos off, why notlose some grams fromyour face as well? Kareena Kapoor made facial yogapopularwhen she revealed it as one of her beauty secrets.
Also called the Downward Dog, Adho Mukh Svanasana is perhaps the most recognizable of all yoga poses. Not only is it (somewhat) easy to master, but it is also one of the most effective. The pose helps work on your biceps and back. However, this exercise is best avoided for those with carpel tunnel syndrome, shoulder injuries and high blood pressure.
Chaturanga Dandasana issimilar to a plank, but with some changes. If you want to push yourself to get some more core stability, this pose is the one for you. However, do not do this pose if you have had a shoulder or hand injury in the past.
Urdhva Mukha Svanasanais also called the Upwards Facing Dog and is great for holding your weight and toning your arms. Those with neck and shoulder injuries should avoid this one.
Paripurna Navasana is alsoknown as the Naukasana, this pose is supposed to be de-stressing and helps keep the digestive system fit and healthy, while also flexing your abdomen for better movement. This pose is difficult to master, but definitely worth the benefits. If you get this one right, its a big yay for you.
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5 yoga poses to lose weight easily and quickly - GQ India
Posted: June 21, 2017 at 9:40 pm
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Baby Boomers and Gen X like to fault millennials for complaining about, well, everything, but it looks like 20-somethings finally have some ground to stand on with one big gripe: It's harder now than ever before to lose weight. And before you let mom and dad tell you it's because of what else? social media, think again. Those #foodporn photos kids these days post all the time aren't doing the damage. (At least, there's not a study on that yet.)
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According to researchers, even if you work out as much and eat the same amount as people did in the '70s and '80s, you're not going to get a summer bod nearly as easily. After comparing weights of people with the same lifestyles and similar food intake in 1988 and 2006, they saw that the latter group had a BMI 2.3 points higher than the first group. They go on to hypothesize three reasons why this is so.
For starters, there's the fact that we're exposed to a lot more chemicals than folks have been in the past. A recent, separate study found that one-third of fast food packaging contains harmful additives, but products you find in grocery stores can have them, too. Things that fall under that umbrella include pesticides and flame retardants, and they can alter your hormones, affecting the way you put on weight. Prescription drugs are also to blame, researchers say. Doctors hand out more scripts for antidepressants, which are often linked to weight gain.
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But the third assumption might be the most upsetting because there's literally nothing you can do about it. Americans' microbiomes, the army of bacteria in your gut, have altered since the '80s. This is not necessarily new: Humans' microbiomes have been changing since ancient times. Even so, the changes in the past few decades have made us more prone to weight gain and obesity. It might be all the meat we're eating at last, a case for Meatless Mondays!) or the artificial sweeteners that clog so many foods.
Unfortunately, it looks like all those out-of-our-hands factors are majorly bumming out Americans. Many overweight people have stopped even trying to shed pounds. In March, researchers analyzed health surveys conducted between 1988 and 2014 by the U.S. government and noticed the percentage of people who said they were trying to slim down dropped from 55 percent in earlier years to 49 percent.
Jonathan Boulton
If you're game to give healthy eating a try, we've got you covered breakfast, lunch, dinner, and everything in between.
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Why It's Harder To Lose Weight Now Than Any Time In History - Delish.com
Posted: June 21, 2017 at 9:40 pm
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While carb-loading before exercise can increase performance in particular sports fields, such as sprinting, it stops the body from using stored body fat for energy.
So if the point of your workouts is to keep slim, going fasted is what you need to do.
This is the latest advice from personal trainer and owner of Naturafit, Max Lowery.
He said: Over the course of the day you go in and out of fed and fasted states.
GETTY
Initially, your workouts will fell a lot harder than before, but quite quickly your body will become more efficient as your muscles learn to use less glycogen and burn fat for fuel instead.
The fasted state lasts for about four to six hours after your last meal, during which time your body releases insulin to lower your blood sugar, proteins and fats are absorbed by the digestive system, and glucose is transported to the muscles to be used as energy (glycogen).
Six hours after eating you enter the fasted state. Glucagon is released to keep your blood sugar at normal levels. Your body starts to break down adipose (fat) tissue into free fatty acids, which can then be converted into a form of energy known as ketone bodies. In laymans terms, youre burning fat for energy.
As soon as you start eating, the process is halted. Insulin now inhibits the breakdown of fatty acids, leading your body to burn the sugars youve just ingested. The fat burning stage is over.
Writing for the Telegraph, Max says the theory behind fasted exercise is strong, but suggests anyone used to a heavy carb load before their workout need to ease themselves in gently.
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Jonah Hill shed the pounds by ditching beer
He suggests starting your fasted training with gentle aerobic activities, like walking jogging or swimming.
He said: Initially, your workouts will fell a lot harder than before, but quite quickly your body will become more efficient as your muscles learn to use less glycogen and burn fat for fuel instead.
Once you get used to it, you might find theres no going back. Ive spent the past four years training fasted - and three of those were as a competitive sprinter, competing nationally.
I hate the feeling of training with food in my stomach, I feel heavy, bloated and lethargic.
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But Max doesnt always exercise fasted. He still carb-loads before a race, to maximise his performance on the day.
When it comes to your gym workout, there are just five moves youll ever need to stay in shape.
From TRX to calisthenics, and strongman training to pilates, knowing which exercises to do can be as much of a challenge as motivating yourself to hit the gym.
Lawrence Hannah - personal trainer and founder of newly-launched back-to-basics functional training studio Metabolic London (www.metaboliclondon.com) - believes that its possible to remain in the best shape of your life with just five simple moves.
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Weight loss: Doing THIS during exercise is the secret to staying in shape - Express.co.uk
Posted: June 20, 2017 at 9:45 am
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Losing weight is hard. Slow and steady effort always wins the weight-loss race, but what happens when youre committed, feel youre doing everything right and the pounds still arent coming off?
Take a look at these diet traps, which can sabotage even the best intentions. Making small changes in each of these areas can make all the difference between frustration and long-term weight-loss success.
While you might feel sweating is a good index of calories burned, its the intensity and duration of your activity that makes a difference. A brisk 15-minute walk burns about 100 calories, while a leisurely stroll for 30 minutes burns about the same amount. Studies show most people overestimate the calories burned from activity and underestimate calories consumed. Calories in versus calories out does work for weight loss, but make sure youre being realistic in figuring both of these out. Try an app of your choice for better accuracy.
The best first step for any weight-loss plan is swapping out empty calories for simply prepared, healthy foods, but its not the only one. While its a great start to swap out butter for olive oil, all fats have about 120 calories per tablespoon. Whole wheat pasta is a fiber-rich choice, but has the same calories as regular white pasta. Awareness of calories per serving, as well as nutrients, is a win-win for weight loss.
For healthy people, eating around three times a day is sufficient for maintaining metabolic stability. Snacking is optional, but not necessary. The idea of fueling all day long often causes people to eat more calories. Some studies show cutting out snacking altogether boosts weight loss. Pre-plan your eating for the day and choose whether you want to eat three times a day or save part of the meal to snack on later. Eating just a few times a day also supports a better sense of recognizing true hunger and fullness, an important part of any weight-control plan. When it comes to how often to eat, one size does not fit all figure out what works best for you.
We often give ourselves permission to overeat healthy foods that are rich in nutrients and calories. But if youre trying to lose weight, its all about healthy calorie-dense foods in moderate portions. The struggle with portion control is among the top reasons even the best designed weight-loss plan can stall. While most vegetables are a go-to free food for eating, just one handful of almonds is around 150 calories, and half of an avocado has around 160 calories. Learn to barter and limit your higher-calorie, nutrient-rich foods to jump start your weight-loss effort.
Eating for reasons other than hunger is a universal problem. When emotions or stress sneak in, its easy to get off track and overeat. The word stressed spelled backwards is desserts! Its essential to address the causes of stress and emotional eating, and figure out ways to manage your diet plan at these challenging times. Emotional support is a big part of success.
Madelyn Fernstrom, PhD, is NBC News Health and Nutrition Editor. Follow her on Twitter @drfernstrom.
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5 common diet traps that are keeping you from losing weight - Today.com
Posted: June 20, 2017 at 9:45 am
Celebrity transformations
Jonah Hill fans immediately noticed the actor's new summer bod for 2017 and applauded his fit overhaul as inspiring. Hill credited his recent slim down to advice from "21 Jump Street" co-star Channing Tatum.
Celebrity transformations
"Girls" star Lena Dunham showed off a slimmer physique in March on the red carpet for the opening of celebrity fitness trainer Tracy Anderson's new studio in New York City.
Celebrity transformations
Talk show host Wendy Williams lost 50 lbs over three years and said in February 2017 that she is keeping the weight off.
Celebrity transformations
Lil' Kim, left, at a 2003 BET event, has stirred controversy over her changing appearance in the past, but these days she's unrecognizable -- and people are talking.
Celebrity transformations
Celebrity transformations
"Roseanne" star John Goodman is known for his burly frame in addition to his acting chops. Goodman has slimmed down noticeably, as was evident at a screening of "Trumbo" in October. The photo on the left was snapped just a year earlier at a showing of "The Gambler."
Celebrity transformations
Shonda Rhimes, creator and producer of such hit shows as "Grey's Anatomy," "Scandal" and "How to Get Away with Murder," has undergone quite a transformation. She credits diet and exercise for her loss of more than 100 pounds.
Celebrity transformations
Celebrity transformations
Filmmaker Kevin Smith in 2008, left, and in 2015. The director of "Clerks" and other movies tweeted last June that he has lost 85 pounds. His secret? Walking 5 miles every day and giving up sugary drinks.
Celebrity transformations
Matthew Lewis, who starred as the shy and unassuming Neville Longbottom in the "Harry Potter" movies, has grown into a strapping young man. He buffed up for roles as a soldier in "Bluestone 42" and an athlete in "Me Before You."
Celebrity transformations
Celebrity transformations
Celebrity transformations
Singer Sam Smith is looking svelte these days (at left, arriving at an event March 14) and has credited nutritionist and author Amelia Freer with helping him change his diet and look.
Celebrity transformations
Actress Uma Thurman had some doing double-takes at the premiere for "The Slap" on Monday, February 9. The actress, 44, plays a TV writer in the U.S. update of the Australian show.
Celebrity transformations
Celebrity transformations
Celebrity transformations
Celebrity transformations
Celebrity transformations
Celebrity transformations
Tom Arnold has lost about 90 pounds since his first child was born in 2013, and he was looking quite thin at the 2014 South by Southwest festival. He'd actually lost the same amount of weight before but regained it when he didn't maintain healthier habits. After his son was born, he knew he needed to make a lasting change. "I saw that little baby, and I thought, 'I gotta stay alive for as long as possible,' " Arnold said. "That's a lifelong commitment."
Celebrity transformations
Celebrity transformations
Christina Aguilera turned heads on the American Music Awards' red carpet for two years in a row. At the awards ceremony in 2013, Aguilera surprised onlookers by arriving in a skin-tight white gown with revealing cutouts, displaying a much different look than her voluptuous appearance at the 2012 event.
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Jonah Hill's dramatic weight loss is #goals - CNN
Posted: June 20, 2017 at 9:45 am
My teenage daughters were staring at their phones, so naturally I was curious.
Who are you talking about? I asked. They held up their phones and showed me a photo of some guy leaving a personal training session in blue sweat shorts.
"Jonah Hill!"
"That's Jonah Hill? From 'War Dogs'?"
"Yup."
"Holy cow, that doesn't even look like him!"
Between Beyonce's twins and Jonah Hill's transformation, the Internet has had a much needed surge of celebration. Why the collective kvelling? Hill not only looks great, but it's also downright inspiring to see such a dramatic change on a nice guy.
Plus, if you read between the lines, he also gives you the secret to how he did it:
1. He asked for advice from a friend who's in great shape.
That friend? His "21 Jump Street" co-star Channing Tatum.
Tatum's response? "Yes, you dumb mother****er, of course you will. It's the simplest thing in the entire world."
That last line is the most important one. It's the mindset that is absolutely key to successful weight loss. That is ...
2. It's simple -- don't over complicate it.
As Tatum said: Losing weight and transforming your body is simple.
That's true. If you stick to a calorie-restricted diet and maintain a consistent exercise routine, you will lose weight.
If you add a personal trainer or nutritionist to the mix, you'll have accountability, and you'll lose even more.
The problem with weight loss is rarely the diet you choose -- it's your inability to stick to it. We over-complicate things, and we let our emotions determine what we eat or whether we'll exercise.
That's probably why Tatum described the process of getting in better shape as "simple" -- not "easy."
3. Hill kept a food journal.
"He did not write back. Another guy I have to duck for the rest of my life. On the long laundry list of people I'll never speak to."
Don't you love how he doesn't take himself seriously? Laughing all the way to a healthier body sure sounds like a much better way than suffering through it.
Speaking of suffering, many of you are wondering on social media whether this slimdown will affect his career. In 2011, Barbara Ellen speculated about this too in the UK paper The Guardian: "Post-weight loss, Hill has emerged as kind of half-buff, neither a fully fledged slob or, as is technically known, a hottie. In Hollywood, isn't this tantamount to career suicide?"
And fellow fat-to-fit comedian Seth Rogen once said, "You probably all notice that I'm around 10 pounds less funny" after his own weight loss.
My take -- Jonah Hill knows what he's doing.
Sure, he's typically cast as the overweight funnyman, but his major weight loss in 2011 was for the more serious movie "Moneyball" and shows that audiences love his dramatic side.
Read the original here:
Will weight loss make Jonah Hill less funny? - CNN
Posted: June 20, 2017 at 9:45 am
In February 2016, a homeowner was seriously injured after falling from a ladder while trimming branches from a tree in Frederick, Oklahoma. The man was using a chain saw to trim broken limbs from the trees around his home. One of the limbs he severed fell into his ladder, knocking it over and causing the man to fall 12 feet to the ground. The man was discovered by a neighbor, lying face down in the yard beneath the tree. The badly bent ladder and chain saw were strewn on the ground nearby. He was taken by helicopter to OU Medical Center due to the nature of his injuries.
This story is, unfortunately, not an isolated incident says Tchukki Andersen of the Tree Care Industry Association. There are many stories in the news media each year depicting the sad details of homeowners getting severely injured or killed by attempting to manage large tree limbs on their own. Tree work, while appearing fairly straightforward and simple, is actually extremely complicated and technical. There is so much to understand about removing live or hanging tree branches, and it is not at all like cutting up firewood on the ground with a chain saw.
Qualified tree professionals are trained to look for and take special precautions against trees or branches with decay, cracks or unbalanced weight; working near overhead electrical wires and other conductors; preventing falls from trees they are working in; and removing portions of or entire trees without causing bodily harm or property damage.
Do-it-yourself homeowners have been hurt trying to cut their own trees in the following manners:
Extension ladders: If your ladder is too short to reach the branch, do not make the mistake of setting it on something such as on overturned garbage can to get the reach you need. Get a sturdy ladder that will reach at least 5 feet beyond the branch you lean it on. When a large branch is cut from a tree, the loss of the weight will cause the rest of the limb to suddenly lurch up. Many unaware homeowners have been severely injured, some fatally, when the ladder they are standing on falls out from under the branch they are cutting. The biggest danger is taking too big or too unwieldy of a piece at one time. Cut the limb in small pieces.
Improper tools: Are you going to borrow your brother-in-laws chain saw? When was the last time that tool was properly sharpened or maintained? A dull chain forces you to use too much pressure, causing you to lose control. This can lead to many problems, most of them leading to the hospital for emergency treatment of deep lacerations to your body. Andersen notes, Use properly maintained equipment and the right size saw for the job.
Lack of knowledge about tree physics and biology: It cant be done with just one cut. This is where those lacking experience in cutting live limbs from trees get hurt almost every time. Trees are mechanically complex organisms that need to be cut in a certain way to remove pieces of them safely. Cutting off a large section of limb to save time will usually cause the branch to fall before the cut is finished. The cut end will often tear into the branch all the way back to the trunk. This action can cause damage to the tree (and to you) as it swings out of control, usually onto the ladder you are standing on or the person holding the ladder. Therefore, it is always recommended to remove a large limb in sections.
If you are at all uncertain about what could happen by attempting your own tree work, contact a qualified tree care professional by calling 800-733-2622 or searching by ZIP Code at http://www.treecaretips.org.
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Trees, saws and ladders don't mix - The Western News
Posted: June 20, 2017 at 9:44 am
The Important Breakthrough That Helped Me Become Healthier
We're happy to share this story from our friend Sara Lou of Eat, Drink and Be Skinny.
I'm just a little bit pissed with the dieting industry lately. OK, I lied, I've always been pissed with the dieting industry.
The get-thin-quick schemes, the shakes, the programs purporting to help every women lose 10 pounds. The pills, teas, surgeries, and insert the next big weight loss product here have just been, ugh.
As a society we spend billions in health & weight loss and yet we're fatter than we've ever been. We are sicker than we've ever been. Yet, we're spending more money than we've ever had on trying to not be sick. Are we unable to put the two together? So what gives? And why isn't anything working?
I've also contemplated this as I stood naked in front of a bathroom mirror prodding at the parts of my body I wanted to shrink, I've thought about it as I was working out obsessively on the treadmill, restricting all bad calories and wondering why I wasn't seeing the results I wanted to. I've wondered this as I beat myself up over not going to the gym for two weeks in a row, or when I quickly gave up on kickboxing class because it was too hard for me.
Weight loss just always seemed like a goal that was out of reach. Something with long hard workouts, fat burning zones and food restrictions that not everyone is cut out for.
And well . . . not everyone should be cut out for it.
Our obsession with weight loss and the science behind it is at best a bit absurd. We somehow gain lots of weight and expect a scientific experiment and many research studies to shed the weight off for good. But is anyone asking why we put the weight on to begin with? Does anyone know why and how we've come to this? And by knowing why and how we've come to this, can't we reverse the course of this scary epidemic?
A few years ago I was looking in the mirror wondering why the hell I had adult acne, severe anxiety and hadn't lost any weight when I was eating healthy food and working out. I thought I was doing all of the right things and just wanted to throw in the towel. After a little bit of help and therapy, I decided to be easy on myself instead. I developed fitness goals that didn't surround weight loss, or calorie restriction but instead to heal up my skin and anxiety.
I turned inwards to find out why I wasn't losing weight or reaching my goals. When I placed my goals on my own self worth and doing fitness activities that were fun and challenging for me, regardless of their outcome, I started shedding excess fat and became more toned.
When I started forgiving myself for missing a workout, I started becoming more consistent and would, ironically, miss less workouts.
When I stopped giving a flying f*ck about my weight on a scale and instead focused on making myself strong, both on the outside and on the inside, I started getting visibly thinner.
When I put food in my body that nourished me, rather than what the weight loss experts told me to eat, my skin cleared up and I started to feel better.
All of this points me to self love. The secret ingredient in any health and weight loss journey that often gets overlooked because of our do or die mentality. We are so afraid of failing and crushing our egos that the minute we miss a workout or eat pizza we all of a sudden have failed miserably at our weight loss journeys.
So how can you choose to love yourself this week?
Here are five simple steps you can take to incorporate self love into your weight loss journey
Image Source: POPSUGAR Photography / Emily Faulstich Product Credit: Dear Bowie robe
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If You Want to Lose Weight, You Need to Love Yourself First - POPSUGAR
Posted: June 19, 2017 at 11:53 am
Bathing suit season is here, and for many of us that means no longer being able to hide those extra pounds beneath a chunky sweater. Fortunately, there are some small and easily implemented lifestyle adjustments that can quickly shrink your waistline.
Here are 10 ways to slim down for swimsuit season. The best part? None involve the gym.
Plan ahead: Making meals ahead of time can save you calories in the long run. Try cooking up large-batch dinners over the weekend and simply reheat throughout the week. Lisa Lillien, author of the "Hungry Girl" Website, featuring advice on guilt-free eating, suggests emphasizing lean proteins and veggies. Commit time on the weekend to meal prep and all you have to do is throw the ingredients in the pan during the week.
Drink more: Water, that is. Staying hydrated is important for your overall body function and can prevent you from feeling hungry. Sometimes the body confuses dehydration with the sensation of hunger. This problem comes with an easy solution drink more water. Bring a travel water bottle with you when you're on the go so you can remember to stay hydrated.
Limit or avoid alcohol: Cutting out alcohol is one of the quickest ways to lose weight. Alcohol triggers a process in the body similar to sugar. It can set off the same insulin resistance that can cause weight gain. For six days of the week, cut out alcohol.
Snack on healthy foods: Keep a variety of healthy snacks around to satisfy cravings. Protein bars and nuts are great snacks that will satisfy your hunger and prevent you from making poor food decisions at meal times. Fresh fruit and veggies are another great snack option.
Banish stress: Maintaining a healthy diet isn't about never indulging. It's about eating healthy foods the majority of the time and treating yourself on occasion. Dont stress out if you veer off course. Instead, do what you can to get back on track. Stress can actually be a source of weight gain, so try to focus on the positive.
Careful with carbs: Processed white carbs are a no-no. They spike blood sugar levels and cause the pancreas to produce insulin, which causes the accumulation of fat. Instead, opt for refined carbs like brown rice and oats.
Start with soup: According to research from Penn State University, soup is a great diet food. The combination of liquids and solids helps make you feel full faster. Eat it before a meal and you may be able to decrease your overall calorie intake by up to 20 percent.
Consider your coffee: Black coffee isn't a diet buster it's the milk and sugar that go in it. A latte from your favorite coffee shop can be a hidden source of fat and calories. Try swapping your usual espresso for a plain black or green tea.
Stop multitasking: A recent study in the American Journal of Clinical Nutrition found that multitasking while you eat will leave you feeling unsatisfied. Instead, slow down and enjoy your time savoring your meal without the distractions.
Spice it up: According to a recent study led by David Heber, a professor of medicine and director of the Center for Human Nutrition at the University of California-Los Angeles, capsaicin the compound found in chili peppers speeds metabolism and helps burn calories. Participants in the study were given a capsaicin supplement or a placebo for four weeks. The group who received capsaicin burned more fat for several hours after the meal for a total of 100 to 200 more calories a day. Spicy foods may also make you feel fuller more quickly than bland foods.
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10 Easy Summer Weight Loss Tips - Newsmax
