What makes a food item a superfood? The answer is high amounts of micro nutrients and other unique compounds that have incredibly healing potential. Many people think that superfoods are impossible to find, or are extremely costly, but most of them live in your local grocery stores only. Checkout the list of the amazing superfoods that are readily available, which can easily be made a part of your daily routine -
Everyone knows that spinach is a nutritional powerhouse. Fastest way to load up on nutrients at lunch or meal-time, is to toss a handful of baby spinach into soups, sandwiches, and pasta dishes.
1 cup of spinach has about 41 calories with
- 377% Vitamin A
- 29% Vitamin C
- 24% vitamin B2
- 67% folate
- 35% iron
- 17% fiber
- 21% tryptophan
Don't feel guilty when you dig into your favorite avocado as it is a complete overdose of nutrition. Though this fruit is high in fat, but it is also loaded with fat-busting nutrients like fiber and vitamin B5.
1 cup of avocado at 233 calories contains:
- 39% fiber
- 29% folate
- 24% vitamin C
- 20% vitamin B5
- 20% potassium
- 19% vitamin B6
This hairy monsters are majorly packed with vitamin C. Vitamin C is a potent antioxidant which plays a crucial role in helping your liver detoxify your blood and keep a myriad of other bodily functions moving along smoothly. Not only this, kiwis are the perfect travel food too — no knife required because you can eat the skin and its fury exterior softens as soon as you start to chew. 1 kiwi is only 46 calories with -
- 120% of Vitamin C
- 8% fiber
- 8% potassium
Enjoy kiwi in form of a gazpacho or sweet & spicy salads with your chips.
Just like other fruits, cherries are also high in water content. The water content from the fruits is retained more efficiently by the body than just drinking a glass of water. Other than this, cherries are high in phytonutrients, particularly anthocyanin, a powerful antioxidants that is good for the liver. Cherries also have the ability to ease the aches and pains plus some studies suggest that eating a lot of fresh cherries can help you with weight loss too. Further, 1 cup of cherries at 90 calories contains:
- 16% vitamin C
- 12% fiber
- 3% iron
Mushrooms are loved by all health conscious people as they are impossibly low in calories, have cancer killing compounds, and are rich in Niacin, also known as vitamin B3, that helps keep blood cholesterol in check. 3 cups of mushrooms contain:
- 19 calories
- 30% selenium
- 25% of vitamin B2
- 16% of niacin
- 21% copper
This is a must have superfood which can be enjoyed in form of pasta, gravy, stuffed or roasted!
A part of the cruciferous family, broccoli has been touted as a superfood, and for good reason: It boasts cancer-fighting compounds along with a long list of essential nutrients, 1 cup of broccoli has only 30 calories with -
- 205% of your daily recommended value (DV) of vitamin C
- 194% of Vitamin K
- 2.5 grams of fiber
- 14% folate
Broccoli is a super-charged vitamin-packed veggies because it’s so easy to cook, has a mild flavor, and is even kid-friendly.
Sometimes the schedule for physical activities becomes monotonous and loses its fun. Going to the gym, starting with elliptical machine, followed by treadmill, and some strength training everyday makes it more like a task rather than a fun fitness activity. If you have started to feel bored with your daily workout schedule and don't want to go to the gym anymore it's the right time to reevaluate your workout routine and put the fun back in fitness! Checkout these simple tips which will help in putting back the fun element in your fitness schedule -
1. Use the Technology
Technology is like your best friend when it comes to weight loss and fitness. How about we tell you that there's an app which gives you credits to lose weight? MevoFit app is a perfect amalgamation of fun with fitness. Lose weight using the extensive calories counter, healthy recipes, diet plans and workout plans and as you keep losing weight as a reward you keep earning credits.
2. Join a Class
In order to make fitness fun, simply join a workout class - be it zumba, barre or crossfit. There are variety of exercises in these classes which help in keeping the fitness routine fresh. Simply checkout your nearby gyms, recreational center or park to find a class that sparks your interest.
3. Make it a Game
Competitions are always exciting and motivating. Organize a game of soccer, volleyball with your friends, colleagues, neighbors during the weekend - you’ll be sure to have a good time.
4. Go Beyond the Walls
Just plan to have your daily workout session outside and not in the gym. It will not only make your workout fun but also give you a nice vitamin D boost. If you are searching for a new type of workout you can engage yourself in park strength circuit!
5. Embrace the Nature
There are tons of smart ways to get fit whilst you enjoy the beauty of nature. How about going on a day trip to a nearby hiking trail or enjoy the water with a canoe ride?
6. Don't be a Bore
Rather than going to the bar with your friends for a drink how about you go to a club and hit the dance floor or organize a theme dance party. This is the best way to party and have a fitness session along with it.
7. Workout with a Friend
How about you make your fitness session interesting by working out with your friends, coworkers or loved ones. Further, if someone else is counting on you, you’re less likely to skip your workout.
8. Go for a Race/Marathon
Enrolling yourself for runs/marathons is another great way to spice up your workout routine. You don’t have to be a professional athlete to enjoy crossing a finish line.
9. Hire a Coach
A professional coach is really helpful in helping you discover what activities you enjoy and brainstorm the new ways to be active. This will also help in boosting the weight loss results as they will keep you accountable!
These tips will be helpful in getting back the fun element in your daily workout routine. Further, download MevoFit App to log all your workouts at one place and stay motivated -
Play Store - Click Here
App Store - Click Here
All exercises are good, but when talking specifically for weight loss, it's really hard to beat Brisk Walking. This activity will melt away the pounds, tone your flabby bits and leave you on an emotional high. It is one of the most efficient ways to burn calories and get fit without restricting your diet or enrolling into any fitness club. Scientists at the University of Pittsburgh recently revealed that overweight people who walked briskly for around 30-60 mins a day lost weight even without much change in their other lifestyle habits.
Not only this, another American study highlighted that people who walked for at least 4 hours a week gained approximately 9 pounds lesser weight in comparison to other couch potatoes as they get older.
Benefits of Brisk Walking
Some of the major benefits of including this activity in your daily workout regime are highlighted as under:-
1. It works even when you’re at rest
High-intensity workouts like brisk walking stimulates effective "after-burn" in comparison to low-intensity workouts. Even if you compare brisk walking with other exercises, it has been highlighted that by certain studies that it (brisk walking) will lead to greater weight loss, most likely because your resting energy expenditure stays elevated even after you are done. Not only this, certain comparison studies have shown that brisk walking leads to 90% more calorie burnout in comparions to the calories burned through weight lifting!
2. Keeps you dedicated towards your goals
The simple rule of exercising is that if you don’t enjoy it, you won’t stick to it. It has been highlighted by certain studies that brisk walking can actually get you high. There is a clear linkage between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for the occasional flood of euphoria that rushes over you during a hard run. That happy sensation you had after your last race makes you want to go for another, right?
3. Time-efficient and convenient
You can do it alone. You can do it almost anywhere. You don’t need any equipment beyond a pair of running shoes. These are some of the reasons, brisk walking is the best workout for weight loss - it’s cheap, it’s accessible, and there are fewer barriers to block your workout regime!
How Long Should You Walk Each Day to Lose Weight?
On an average basis, an individual should walk at least 10,000 steps (about 5 miles) in a day to stay healthy and about 16,000 steps to lose weight. Normally a person walks about 4500 steps daily for his regular chores. It is suggested to increase your walk timing by 5 minutes every 2 weeks. If you follow this workout plan religiously, in just 3 months the results will speak for themselves.
Types of Walking
If you are bored of your daily walking schedules or patterns, how about experimenting with some new ways of walking:-
This type of walking uses ski-like poles. John Pocari, a professor from the University of Wisconsin, studied the benefits of walking with ski-like poles forces people to pick up their pace and work harder without realizing it.
2. Mall walking
Also known as "mallercise" in U.S., this type of walking was derived by the doctors who encouraged cardiac patients to incorporate indoor walking in shopping malls to hasten their rehab.
Treadmills are softer and have easier terrain, which makes them a good choice for walking as they are less strenuous than the hard road. It is really suitable for people with terrain and back problems. For better results set them on a slightly incline level.
Thus, it is clear that brisk walking is an effective way to lose weight and you must include it in your daily routine to see quick results of your efforts!
A few years back, Nike & Apple collaborated for their product Nike+ iPod sensor to track your run mileage and pace, which was one of its kind! Over the time, since that apparatus came out, there are many new fitness-tracking devices like Vivofit, Forerunner, FuelBand, UP band, Fitbit & more. There are devices that count our steps, tell us how far or fast we run, assess our sleep & also measure heart rate. Now everyone can track not only how many calories we take in, but how many we burn each day as well, which was earlier accessible only to athletes through the assistance of coaches.
Considering the increasing usage patterns & dependence, the question arises: Are fitness gadgets & devices actually any good for weight loss? The answer to this question is very subjective and depends on the usage patterns of the technology. The collected stats can help in highlighting your weak spots and working upon them can help you get healthier, but getting bogged down with it has many negative effects, too.
1. The power of knowledge -
A strong plan is a must-have to win & achieve goals! To achieve goals, you must reduce the gap between where you are & where you want to be! Fitness tracking gadgets provide a ballpark range of daily activities and maintain its log, which ultimately helps in achieving the plans!
2. Actual visible results -
Compiling data sheds light on the big picture. Sometimes we need a reminder of just how active we are or are not. This makes a major impact on the outcomes of efforts in terms of results!
3. Accountability -
In words of Mark Twain there are 3 types of lies - lies, damned lies, & statistics. That said, it's hard to argue with the numbers when you wear a gadget. The only way to hit your target numbers is to earn & work for it. If you need that extra little push in getting active, this is something you can look up to!
1. Accuracy - In my research, I have found out that there are many people who have pointed out towards the disparities of data across devices, this begs the question of how accurate any of the devices are?
2. Not able to measure variations - Apparently skating, skiing, and gliding are hard to measure on these devices, which reduces its usage scope!
3. Science v/s humans - Too much dependence on analysis & numbers can distract the emotional construct of your behavioural patterns. In short, you must be careful with a fitness tracking wearable that it doesn't become your central focus.
Conclusion: The Bottom Line
When it comes down to the question of whether you should buy/use a fitness device, I'd say it depends on your fitness journey. You certainly have to know where you are and where you're going in order to achieve goals, for which, a fitness device can give you much needed baseline. On the other part considering the cost-benefit analysis, you have to to wonder if $100-$150 is worth it in the long run?
As per my opinion, these devices feel more like a short-term aid versus something that helps make long-term lifestyle change. A tracker may help you to get excited about moving more, but the question remains, will it help you stay excited in the long run? Ultimately, all that matters when it comes to fitness is developing genuine motivation & dedication. As for now, I would like to conclude by saying that, currently I like my fitness device a lot, but I doubt I'll be wearing it 2 months down the lane. The novelty simply wears off!
They say that your skin is an external reflection of what is going on inside your body, and in honesty, this is not too far from the truth.
If having a clear complexion without blemishes and maintaining a youthful appearance is important to you, then it is essential that you eat foods which contain the important skin nutrients and avoid certain detrimental lifestyle habits.
1. Get the right nutrients
Some of the most important nutrients for good skin include vitamin A, essential fats, and zinc. High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits, so be sure to get plenty of these foods into your diet.
Essential fats can be obtained from nuts- especially almonds and walnuts- as well as foods such as avocado, while zinc-friendly foods include oysters, liver, lamb, sesame seeds, pumpkin seeds, and peanuts.
Just be aware that some of these foods are high-calorie foods and should therefore be eaten in moderate amounts- you can still get plenty of what you need for glowing skin by eating them in moderation.
2. Limit the bad habits
It goes without saying that the foods and drinks you probably already know are not good for you should be avoided if you want to have a clear complexion.
Try and limit alcohol, coffee, and tea consumption, as well as foods and drinks that are high in sugar and saturated fat. Alcohol and caffeine dehydrates the skin by moving fluid out of the body, which can cause to premature wrinkles, and sugar also hastens the aging process.
You need to also avoid exposure to smoke from cigarettes and eliminate toxins from your environment which can disrupt your hormonal balance that is often reflected in how clear your complexion appears. Those pimples that pop up every month are usually related to hormonal imbalances and fluctuations which have a direct bearing on your skin.
3. Eat plenty of fresh produce
It is also obvious that having a high intake of fresh fruits and veggies is important for glowing skin . Fresh produce contains important vitamins and antioxidants that help to fight the aging process. You also don’t have to worry about how much fresh produce you eat- the more the better! Fresh fruits and veg help to hydrate your skin as well as giving it a healthy boost through all the macro and micro nutrients that are contained within them.
Aim to eat the rainbow of colors from fruit and veg with your meals to get the whole range of minerals and nutrients that your skin will totally benefit from you eating. Try to choose organic also, whenever possible.
4. Stay Hydrated
You want to avoid dehydration at all costs if you want to keep the wrinkles at bay. Stay hydrated by drinking at least a liter of clean, filtered water a day. If that gets boring, try infusing your water with fruit and herbs, or try drinking caffeine-free herbal teas.
If you only drink when you already feel thirsty, it means dehydration has already begun, so carry a water bottle around with you and sip from it throughout the day to keep consistently well-hydrated.
5. Vitamin C
Vitamin C is essential in the manufacture of collagen, a protein that is essential in keeping the skin’s elasticity. It is always best to get vitamin C from food based sources- citrus fruits, as well as bell peppers, dark leafy greens, kiwis, broccoli, berries, tomatoes, peas, and papayas are all great sources of this awesome skin-friendly vitamin. If it is hard for you to get these foods into your diet then supplement with a good multivitamin and mineral supplement.
A clear, glowing complexion is possible to obtain by watching what you eat and avoiding foods and bad habits that are not so beneficial. Eating whole foods and avoiding toxins and chemicals is truly the key to skin that glows and remains youthful for longer.
What if I told you there are some incredibly simple tricks to kick start or rev up your weight loss plan? Not fad diets. Not insane workouts. Just some very clever ways to trick your brain. Hard to believe? Read on for tips on how to frame your mind to sculpt your body:
1. Eat in smaller dinnerware:
Ever noticed the size of plates at a buffet is often smaller than a la carte? It's a way for restaurants to cut costs and reduce food wastage. Our brains perceive the same amount of food served in a smaller plate or bowl as substantial. Large plates make the same serving of food look smaller. It's an optical illusion that's very effective in tricking our brain into believing we've eaten more than we actually have. You can put this trick to use at home. Eat healthy foods like salads in larger plates. Eat desserts in smaller bowls. Use tall thin glasses for high-calorie drinks.
2. Be a leftie at the movies:
Are you one of those people that can't enjoy a movie without digging into a bag of popcorn? You're not hungry, the popcorn is stale, but you eat it out of habit. Try eating with your non-dominant hand. You'll find it slows you down considerably and the amount of buttery salty popcorn you eat is substantially less.
3. Switch off the idiot box:
Are your mealtimes centered around the television? This is a distraction that can easily lead to overeating. Your brain is so wired with the images and sounds from the TV that it does not perceive a sense of satiety and you end up chomping down on food without stopping when you're full. Instead, make mealtimes all about the food. Relish what you're eating without distractions.
4. Go grocery shopping when you're stuffed:
You're more likely to buy unhealthy, sugar-loaded, calorie-dense food when you're hungry. Do your grocery shopping after a heavy meal. It's easier to exercise your willpower and buy only healthy food when you're feeling full. This will mean there are no unhealthy snacks to reach out for at home. You can't eat what's not there.
5. Mirror, mirror on the (kitchen) wall:
Something as simple as a mirror on your refrigerator or in your kitchen can influence your eating habits. Seeing your reflecting just as you're about to reach for the cream cheese can be the signal your brain needs to stop and make a healthier choice.
If you want to lose weight and keep it off, you'll have to try every trick in the book. These are five easy to implement tips, but they're not going to work in isolation - diet and exercise will have to part of the plan.
If you've recently been diagnosed with type 2 diabetes, you're probably feeling overwhelmed. If you've lived with the condition for some years, you know what a struggle it is. You are, in all probability, like 80% of people with type 2 diabetes, overweight or obese, and you may not have exercised in years. The thought of plunging into a workout routine may seem intimidating, but weight loss is a natural healthy way to lower blood sugar. Obesity and diabetes are closely interrelated, and weight loss may get you off insulin and could even "cure" the disease.
"No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight," says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City.
Excess weight is a cause of diabetes and some drugs used to treat diabetes can actually result in weight gain. While it may seem the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds.
• Studies have shown conclusively that intensive lifestyle interventions including weight loss decrease overall risk of diabetes by 58%.
• According to a study published in Annals of Internal Medicine, an increase in body mass index (BMI) is the most important factor contributing to the increase in diabetes prevalence.
• Losing just 5-10% of body weight in overweight people has been shown to significantly reduce blood sugar.
• Dropping as little as 10-15 lbs of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health.
• Larger amounts of weight loss (100 lbs) have been shown by studies to decrease the prevalence of type 2 diabetes from 27% to 9% after 6 years.
• The earlier in the course of the disease weight loss is instituted, the more effective it is likely to be.
• Staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar.
• Exercising redirects glucose to the muscles, which in turn brings the level of glucose in the blood down.
• Research has shown that people who have a family history of type 2 diabetes are more likely to develop the condition themselves. Weight loss is critical in these people because a healthy weight (BMI 25 or lower) reduces their chances of getting diabetes by up to 90%.
• The Diabetes Prevention Program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent type 2 diabetes.
• Weight loss helps control diabetes in two important ways. First, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. Losing weight brings down blood sugar levels and this may result in reduction in diabetes medication or stopping it altogether. Second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease.
• It is not important to reach a goal weight to prevent or reverse type 2 diabetes. Simply getting your body going in the right direction of weight loss creates a metabolic environment in the body that makes it less likely to develop diabetes.
• Evidence shows that a 10% reduction in body weight can lead to as much as a 50% reduction in fasting blood sugar levels.
• Lowering BMI by 5 units can dramatically reduce the risk of diabetes according to new research. Findings show that even severely obese patients with diabetes can potentially put the disease in remission.
Weight loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. Start an exercise and weight loss program after a discussion with your physician. Set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. You don't have to be a spectator to your own health. In conjunction with the treatment your doctors are prescribing, take an active interest in your own wellbeing and adopt weight loss as a means to fight diabetes.
Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there's no tomorrow and still doesn't gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you're doing wrong? Here are 7 eating habits slim people embrace - the secrets to their staying healthy, feeling fit and looking like a million bucks.
1. They're smart about eating out.
Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.
2. They choose wisely when it comes to sides and extras.
Reaching for the complimentary bread basket and slathering on some butter means you've consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.
3. When they snack, they snack healthy (think whole grain, low-fat variants).
Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.
4. They eat slowly, relishing the food.
Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don't overeat.
5. They exercise portion control.
Eating one slice of pizza isn't nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they're indulging in high-calorie foods.
6. They avoid empty calories
(e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. Slim people make it a habit to drink water - the elixir of life - it's calorie-free, it's good for your skin, it keeps you hydrated - the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water.
7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy.
Slim people buy healthy food so they'll eat healthy food. Next time you go grocery shopping, make note of a slim woman's cart - more often than not it will be filled with fruits and vegetables rather than processed or canned foods.
Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who'll be looking at you with envy.
Forget the treadmill or the aerobics classes. More people are now catching on to how cycling- whether it be the traditional way outdoors on the open road, or using a static bicycle in the gym for a cycling or “spinning” class- is one of the lesser known, yet highly effective exercise methods for losing weight. Taking up cycling is a fun and enjoyable form of movement that can also lead to many health benefits- including weight loss. By cycling every day, it is possible to tone the body, improve overall fitness and start to lose the excess kilograms in a steady and healthy way.
The way that cycling can kick-start your weight loss efforts is through a combination of factors. Firstly, it is a low-impact sport which strengthens your hip muscles, hamstrings, glutes and quads, and the stronger these large muscle are, the easier it is for your body to burn fat.
Second, cycling also requires doing short sprint workouts that are known to effectively increase levels of human growth hormone, which helps to boost lean muscle and burn fat. Finally, when cycling, you also do interval training (spurts of activity and rest) that increases your body’s metabolism, so you keep burning fat even when you aren’t cycling. It doesn’t get better than that!
Like all forms of safe weight loss, the results you achieve will depend on the amount of effort you put in. To lose 1kg a week (which is a safe and healthy weight loss speed), you will need to develop a cycling routine that is consistent (at least 3-4 times a week). You will also find that your weight may not change dramatically at first because your muscle mass will first increase from the strengthening of your muscles that happens though cycling. This will mean the numbers on the scale won’t change- even though your body shape will from becoming more toned.
The great thing about cycling is that it can be easily integrated into your current lifestyle. Start riding from place to place rather than taking your car. Or set up a stationary bike in your living room, and burn calories while watching your favourite TV show. The ease of being able to cycle in different situations also means you can have plenty of variety in your exercise routine, and many people soon find they become quite addicted to the cycling rush.
You will also need to combine cycling with a healthy diet to get the results you want to achieve. Cyclists benefit from having more protein in their diet to keep hunger at bay and to kick start their metabolism before a ride. Don’t skip meals when regularly cycling, and eat a protein rich meal combined with healthy “good” carbohydrates within thirty minutes of completing a ride. The powerful combination of a well-rounded diet with managed portion sizes, avoiding junk food and sugary snacks, drinking plenty of water, along with a regular cycling routine will see you reaching your weight loss goals before you know it!
You’re counting your calories, you know how many carbs, fats and proteins you’re taking every day and you’re working out pretty much all the time. However, there’s still some weight that doesn’t seem to budge. The reason for this may be your salt intake.
You’re probably consuming too much salt.
But here’s the deal…
Your body needs sodium to function. Sodium can be obtained through salt. Your body doesn’t need too much salt though – just the right amount of it. Too little to zero may cause health complications and too much may cause water retention. Water retention can increase your weight and even negatively affect your weight loss efforts.
Why water retention is bad?
Salt retains water in the body and this is often one of the major causes of weight gain. Furthermore, it can also lead to dehydration.
When you’re working hard to lose weight and your sodium levels are high, the salt you consume will inhibit water from performing its vital functions in the body. Therefore, it will not work on your metabolism and burn calories; it will only remain stagnant in your body thus, taking a toll on your weight loss goals.
There’s also another connection between sodium and your weight. When you consume salty foods, you begin to feel thirsty because your body gets dehydrated. Some people tend to quench their thirst with high-calorie beverages such as soft drinks, energy drinks and other store-bought fatty and sugary drinks.
Salt also amplifies the taste of certain food items. This may result in overeating.
How much is enough?
You cannot survive without sodium, but modern day research shows that the average American consumes more than 3000 mg of salt per day – that’s double the recommended amount!
The American Heart Association recommends consuming 1500 mg of sodium (salt) per day. Processed food and snacks consist of heaps of salt so be sure to check the packaging and find out how much salt a serving contains before having something.
How you can reduce salt from your diet?
Your best bet would be to prepare your meals at home. This gives you complete control of all the ingredients you add into your meals.
Additionally, consider making the following changes in your lifestyle:
Throw away all store bought cookies, chips, crackers and other salty snacks -
Processed junk is always packed with sodium. There are many cleaner alternatives for processed junk food. For example, instead of having packaged chips, try oven baked sweet potato fries. Season with a pinch of sea salt; add some herbs and this could make a healthy and delicious snack!
Get rid of store-bought salted nuts -
The obvious alternative for this is consuming raw and unsalted nuts as snacks. Nuts can be used to prepare a variety of healthy snacks as well.
Ease into a low-salt lifestyle -
If you are used to having a lot of salt in your food, first focus on getting rid of all the junk food in your pantry. Switch to a light salt or try adding your favorite spices to your food to add flavor. Avoid making drastic changes as this may make your new health choices less sustainable.
Let's face it, there's a stigma attached to being overweight. Whether it's the waif-like Miley Cyrus who is in her 20s or the emaciated looking Demi Moore who is well into her 50s, pictures of skinny celebrities are thrust in our faces every day. We are constantly reminded that thin is equivalent to rich, successful, famous, and beautiful. Our culture makes it hard for overweight people to have good self-esteem and confidence. Naturally thin people may not realize this, but overweight people struggle with body image issues all their lives. This lack of confidence and feeling of inferiority makes it all the more difficult to stay motivated about pursuing weight loss.
Weight loss is much more complicated than just eating less and moving more. Many people oscillate between weight loss and weight gain all their lives, and in essence, end up losing and gaining the same pounds over and over again. The battle is often in the mind. The good news is that weight loss can have a domino effect on confidence. As you lose weight and start looking and feeling healthier, you are more energetic, your clothes fit better, you start getting compliments, and your confidence is at an all-time high. A confident person is more likely to stay motivated about a diet and exercise regimen.
Low self-esteem and lack of confidence leads to stress, and stress is known to increase the level of the cortisol hormone in the body. Cortisol is directly related to abdominal obesity. Break out of this vicious circle. Use these tips and tricks to boost your confidence and stay committed to your weight loss plan:
1. Don’t wait for the perfect weight:
Invest in yourself now. Wear nice clothes and makeup to look good and keep your spirits high.
2. Perfect that posture:
Slouching shoulders do nothing for your figure. Stand straight and tall to look your thinnest and feel more confident.
3. Trim those tresses:
Take the advice of an expert hairstylist. Some styles instantly make your face look leaner, and a trendy new look may be just the lift your confidence needs.
4. Go shoe shopping:
Buy a pair of heels that will give you extra height to enhance your silhouette as well as your confidence.
5. Fake it till you make it:
Well-tailored clothes that fit well can make you look skinnier than you are.
6. Ditch the tight clothes:
Ill-fitted clothes are uncomfortable and a constant reminder of your weight. Wear clothes of the correct size for comfort and confidence.
7. Experiment with your look:
What are the styles and colors that hide your bulges? Perhaps layering makes you look slender? Maybe black makes you look lean?
8. Invest in accessories:
A nice handbag, a great pair of shoes, or an elegant set of earrings can instantly lift your mood and do wonders for your self-esteem, and unlike clothes, they'll still be usable when you've reached your goal weight.
Weight loss and confidence are deeply intertwined. Confidence can help accelerate weight loss and losing weight increases confidence. Don't let your confidence take a beating because you're not at your ideal weight. Embark on a healthy weight loss plan with confidence. Going from overweight to a normal weight will not only result in better physical health but also a more confident you!
The world is finally beginning to understand that our bodies have been evolved to stand and walk and not to sit. Our earliest ancestors walked frequently on the ground and climbed trees and this allowed them to easily adapt to changing habitats and environments.
Unfortunately, the modern world has made sitting more comfortable and tempting. Studies show that most people, on average, sit for about 7.7 hours each day – that’s almost the amount of time an adult spends sleeping! There are some people who may even sit up to 15 hours a day.
Martha Grogan, Cardiologist at the Mayo Clinic, states that a sedentary lifestyle can increase one’s risk of heart disease. In fact, she mentions that the risk of heart disease for people who spend most hours of their day sitting is just as high as smoking. However, the negative effects of a sedentary lifestyle don’t end here.
Too much sitting is linked to a myriad of health problems associated with weight gain, which not only includes heart disease but diabetes too. If you’re sitting for more than 7 hours a day, you’re obviously not active during this period. Sitting too much reduces the activity of lipoprotein lipase, an enzyme which aids in the metabolism of fat.
Your blood sugar levels spike each time you have a meal. Your body goes under a calorie-storing mode for four hours. However, studies show that people who reduce their activity i.e. by sitting more, experience increased blood sugar spikes. This can become detrimental to the body and increase your risk of type-2 diabetes.
In addition, a large study with 800,000 participants which compared people who sat the least with the ones who sat the most found that people who sat more had a 90 percent high risk of cardiovascular disease, 112 percent higher risk of diabetes, 147 percent higher risk of death lead by a cardiovascular problem and a 49 percent higher risk of death by any cause.
Standing more is the only solution
Your body is designed to stand upright and move around, therefore, to counteract the sitting disease, you need to stand more. Even if you exercise an hour every day, the effects of sitting for more than 7 hours a day cannot be negated.
Researchers at the University of London have found that those whose occupation primarily involves standing and/or walking have a roughly 32 percent lower risk of early death compared to those involved in sedentary jobs.
Furthermore, you burn more calories while standing because it involves more muscular contraction, especially in your thigh area. This improves your vascular health and your blood sugar levels.
To reduce sitting time, try the following tips:
1. Always take the stairs and walk up when you’re going on an escalator
2. Stand when you’re taking public transport, such as buses and trains
3. Alternate standing and sitting while working and set a reminder to get your tush off the chair every 30 minutes
4. Set up a standing workstation to do some of your work on and to take calls
5. Consider switching from TV time to more active hobbies
6. Instead of having a meal when you meet up with your friends, go to the beach or the park for a walk instead
7. Walk for a little during your tea breaks
8. Instead of calling your co-worker, go to his or her desk