Everybody knows that 60% of the human body is made up of water. Your body is a complex system and if it lacks or gets too much of something, this system can actually breakdown. The imbalance can manifest itself in the form of Water Retention. Water retention is a big road block for weight conscious people as it hinders their long-term goals. Something which can be held majorly accountable for causing water retention in the human body is sodium. Keeping the salt shaker at bay is very good practice, but along with it, there are some other food items as well, which can be held responsible for increasing water retention. Checkout the list now and beware of them!
1. Sodium Rich Foods
As pointed above, salt is the biggest culprit when it comes to bloating. High-sodium foods cause the body to retain water, which can actually balloon you up. Though you know the culprit, but it is not that easy to throw this one out of your diet as it sneaks into almost everything - processed and packaged foods, soups, breads, etc.! Further table salt contain around 40% sodium and when you consume too much salt your body dilutes the sodium with water and retains this excess fluid. Instead of using table salt for enhancing the flavor it is recommended to use spice and herbs to avoid bloating.
2. Carbonated & High-Acid Drinks
All the carbonated drinks ranging from sodas to fizzy drinks are responsible for causing bloating since they have carbon dioxide, which is responsible for creating gas in the stomach. Not only this, there are some beverages like alcohol, coffee, caffeinated drinks, tea, and some fruit juices that are high in acid which create trouble for your GI tract ultimately leading to bloating!
3. Cruciferous Vegetables
Cruciferous vegetables like cabbage, kale, broccoli etc. which are considered good for weight loss are also a culprit in the context of water retention. This is because these vegetables contain raffinose, which is a type of sugar that remains undigested until it gets fermented by the bacteria in your gut, resulting in gas and bloating. Though these vegetables cause bloating, but their numerous benefits still point out that they should be a part of your daily diet; what needs to be taken care of is the portion. Along with this, rather than going for raw form its better to steam these vegetables as it will actually make it easier to digest them.
Apples are high in fiber, which makes it a good choice for people who want to lose weight but along with this, it also contains fructose and sorbitol that are difficult to digest for people resulting in puffy feeling in the body. Apples are great snack as they are rich in nutrition - 4.5g of protein and give you around 10% of your daily vitamin C requirement so it is advised not to stop having it. Rather have them in moderation and time their intake by separating it from your meals!
Most products that are rich in starch like potatoes, maize, pasta, wheat, etc. produce gas in human body. They are also high in fats and if you are looking for quick weight loss you should say no to such products. Further it is important to stay away from refined grains like white flour that's often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, with bloating as a result.
6. Dairy Products
If your body is unable to digest milk or dairy product it might be another major reason for bloating. People who are intolerant towards lactose, their bodies are not able to digest dairy products passing them to the colon where gas is produced by the bacteria, which tries to break it down. So its time to get diagnosed for lactose intolerance and consult a dietitian to ensure adequate consumption of calcium-rich foods.
This is the most common element in our list as everybody knows that beans, lentils, soybeans, and peas are gas-causing foods. Though these small pearls are loaded with protein but they also have quantities of sugars and fibers which our bodies can't absorb. When the legumes you consume reach the large intestine your gut bacteria starts feeding on them, which ultimately leads to gas and bloating in the body. Th quick fix to this problem is to have legumes along with some other grain, which gets digested quickly like quinoa, oats, or rice!
8. Spicy & Fried Foods
The intake of greasy food items like burger, chips, doughnuts, etc. causes bloating in the body as the stomach takes much longer to break down the fats and properly digest them. On top of it, when you have spicy foods, it stimulates the release of stomach acid, which can cause irritation. So its time to listen to your stomach and say no to foods that are high in spices like pepper, cloves, nutmeg and also limit the intake of fried food items.
Don't get upset by seeing the list above as it indicates that most of your local grocery store is stocked with nothing but foods that cause water retention. All you need to do is pay special attention to the sodium content of pre-packed foods. As per the guidelines laid by USDA an individual should not have more than 2300 mg sodium/day. Further you will be able to handle bloating by having foods that are rich in potassium and exercising as well. Just sweat it out to get rid of water retention. We hope that from next time you will be more careful when you go for picking up grocery to stay away from water retention and related problems.
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!
Cumin seeds/Jeera is the dried seed of the herb Cuminum cyminum, a member of Apiaceae family commonly known as the celery, carrot or parsley family, a family of mostly aromatic plants with hollow stems. Cumin seeds are used as a spice for their distinctive flavor and aroma. It is globally popular and an essential flavoring in many cuisines, particularly South Asian, Northern African and Latin American cuisines. These seeds are very famous for their medicinal benefits having spicy flavour and slightly bitter taste. It has lots of pharmacological effects on the human body health because of its medicinal properties including anti-tumour, anti-diabetic, anti-epileptic, immunologic, antimicrobial and etc activities. Let's explore some of the major benefits of including cumin seeds in your daily food intake in detail -
1.Fastens the weight loss process
Daily intake of cumin water helps to aid the strategy of weight loss. It helps to do so by stimulating the appetite and also removing the toxins from the body. It treats various digestive disorders like bloating and gas, which are also a hindrance to effective weight loss strategy!
2. Boosts metabolism levels
Want to boost your metabolism levels, which are responsible for faster weight loss? Cumin is said to increase the heat in the body thus making metabolism rate higher and more efficient!
3. Improves the working of digestive system
The presence of thymol and other essential oils in cumin seeds stimulate the salivary glands thereby helping in the better digestion of food. Apart from this, it strengthens a sluggish digestive system. Hence, if you suffer from indigestion/constipation problems try to include timely intake of cumin water to improvise it.
4. Detoxifies your body
Detoxification of the body is also very important for a healthy living. Cumin seeds are full of dietary fibers, which remove the toxic materials in the body and also cleanse the skin to make it clean, fresh and rejuvenate.
5. Promotes better sleep
Can’t sleep? Cumin seeds are here at your savior. Regular intake of cumin water helps in treating the sleep disorder and enhances the sound sleep, which is also a requirement of an effective weight loss regime. So have a glass of cumin water to ensure healthy sleep patterns!
6. Regulates blood pressure & heart rate
Cumin seeds have a high level of potassium, which owns the responsibility of maintaining the electrolyte balance in the body. This mineral not only helps in the regulation cell production but also helps maintain your blood pressure and heart rate. The regulatory properties of cumin make it a must have for patients who have heart disease to keep it under control and others as it helps to prevent such diseases as well.
7. Targets whole body
Cumin is rich in the flavonoid phenolic anti-oxidants like zea-xanthin, carotenes and lutein which have lots of beneficial effects on the body - reduces swellings, relieves breathing difficulties, improved bowel movements, relief joint infections, treat umbilical hernia, treat intestinal diseases, eyes problems and toothache!
To ensure that you don't miss your daily intake of this super seed, have a glass of cumin water in the morning. It is very simple to make it, just follow the simple steps: -
Cumin seeds 1 tsp
Water 250 ml
1. In a glass, soak the cumin seeds overnight.
2. In the morning, strain it into your cup and enjoy.
1. Take a pan and add 1 teaspoon cumin seeds to it.
2. Heat it a little on low flame for about 5 seconds.
3. Now pour water into it and let it boil.
4. After boiling, let it be covered and kept aside for about 4-5 mins.
5. Strain it into your cup and enjoy it warm.
6. You can add honey or a pinch of salt into it as per your requirements!
Don't forget to take this in the morning to boost your metabolism and eventually lose weight faster!
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
Everybody has a few bad habits and some of them may be the reasons why you aren’t able to shed those extra pounds that have been clinging to you since forever. Your first step should be to find out what these bad habits are in the first place so that you can create an effective plan to eliminate them. We’ve combined the most common reasons why you may not be able to lose enough weight no matter how hard you try:
1. You’re not having enough protein
Getting too many of your daily calories from carbs (especially simple sugars) and fats is one of the most common ways people sabotage their weight loss efforts. Your body takes twice as long to digest protein compared to carbs, thus making you feel fuller and satiated for longer. Furthermore, protein consumption stabilizes blood sugar levels and reduces cravings. Some great sources of protein include lean beef, poultry, fish, eggs, Greek yogurt, cottage cheese, nuts and nut butter, protein powder, whole grains such as quinoa and collard greens.
2. You’re not sleeping enough
How is sleep connected to weight loss? Well, here’s the deal – if you’re not getting enough sleep, you will have a lot of trouble trying to shed that extra fat. The reason: your body produces two hormones, leptin, and ghrelin. While leptin stimulates feeling of satiation during a meal and tells you when you’re full, ghrelin increases your appetite. Researchers at the University of Chicago have found that not getting enough sleep elevates ghrelin levels and reduces leptin levels and increases ghrelin levels causing increased cravings for sugary snacks during late night hours.
3. You’ve eliminated certain foods for good
When you try to cut off certain foods altogether, you crave for them even more with time. Your diet may be going fantastic right now but like with most people, there will come a point when you will want to call it quits and indulge in your favorite unhealthy foods.
Many people think that they have to give up what they love when they’re on a certain diet, which include diets that cut out carbs, sugar, gluten, dairy or fat. This can make a diet unsatisfying and sometimes even unhealthy, especially if you’re cutting out a macro.
The solution: have everything in moderation and learn to control your portions. Soon you’ll develop a habit of having an occasional “unhealthy” snack and still enjoy your new lifestyle.
4. You’re grazing too much
Let’s face it; most of us have been grazing since we were kids. We would open the fridge every time we pass it and graze the fridge, have a slice of that cake here, and have a spoon of Nutella there and maybe a cookie or two. Unfortunately, this habit follows you till adulthood and you continue to do it thinking it’s harmless to have a tiny bit of everything delicious in the fridge. You’ve just consumed several extra calories which can add up if you do it every day. Plan your meals and avoid snacking unnecessarily.
5. You eat while you’re distracted
Eating while browsing the internet, driving, going through your Instagram feed or watching television may cause you to overeat. The solution is to stop eating when you’re focusing on other things or stop getting distracted while you eat. Try to eat slowly so that you can enjoy and respect the nutrients in your food. Chewing more triggers the brain to think that you are eating more, allowing you to eat less than you normally would.
6. You’re not drinking enough water
You’re already dehydrated by the time you are thirsty so avoid waiting too long to rehydrate. About 70 percent of your body is water, therefore, try your best to have 8 or more glasses of water per day to replenish your system.
When you’re dehydrated, you might feel hungry as well even though it’s not your next meal time yet. Instead of reaching out for a snack, have a glass of water and see if you feel better. Always carry a bottle of water with you so that you are hydrated throughout the day. Drinking plenty of water will also ensure you don’t eat too much during your meals.
7. You’re rewarding yourself with unhealthy food
Even if you exercise intensely every day, you need to focus on what you put in your body. Exercise is a way to burn some extra calories, tone and condition your muscles and improve your cardiovascular health. The benefits of exercise are countless, but it cannot replace a healthy diet. Therefore, no matter how much you exercise, avoid rewarding yourself each day with unhealthy food -- it will only add more calories than you spent during your sweat session.
Myth: Long periods between meals slows the body to starvation mode
Fact: The starvation response is a term for reduced rate of metabolic activities and organ functions. It occurs when:
Food intake is drastically reduced or eliminated over many days and weeks. However, if a meal is skipped or ritual fasts are performed, the body does not go into starvation mode.
Digestion uses about 10% of the daily calories in a 24 hour period. If normal eating does not occur, there will be a slight decrease in calorie usage due as less time is spent breaking down the food. However, there will not be the process of energy conservation or the decrease in organ function that occurs during starvation.
During true starvation mode, the decreased need for calories equals about 200-300 per day and the calories are provided to the body by the breakdown of fat and muscle tissue.
Myth: Low Carb Diets Help with Quick Weight Loss
Fact: Dramatic restriction of carbohydrates may temporarily show a quick drop in the number on the scale but it is not because of a loss of body fat or a change in body structure. This is due to:
1. Carbohydrates have water in their chemical structure and can hold more water than other energy sources.
2. Drastic restriction will cause a temporary loss of weight due to a loss of water and possibly lead to a measure of dehydration.
3. There is no loss of body fat from these diets, which is the main objective of weight loss. To lose one pound of fat which equals 3500 calories, it requires either eating fewer calories or using more energy from exercise.
4. Carbohydrates are an essential source of energy for the body and should not be eliminated nor should they be consumed in excess.
5. Fad diets do not ultimately succeed, as they are not in keeping with the way the human body functions. With this type of diet, it is common to increase fat intake as a result of the decreased levels of carbohydrate, with the fat contributing far more calories.
6. Individuals can also find themselves becoming tired, as the primary energy source of the body, carbs, has been restricted. Water in the body is tightly regulated and will eventually return to normal levels, and with that, the weight itself will return.
Myth: Obesity is Due to a Thyroid Problem
Fact: Thyroid problems and their metabolic effects are uncommon with the exception of women over 60. Obesity itself is what causes changes in hormones such as:
1. Insulin (conversion of glucose to energy)
2. ghrelin (feelings of hunger)
3. leptin (feelings of fullness)
These hormones ARE produced in the over-weight or obese person but the cells of the body become resistant or insensitive to their effects. The result of this is:
1. Muscle tissue which make up 35% of a woman’s body and 45% of a man’s body become resistant to insulin resulting in a
A. Higher level of sugar in the blood possibly diabetes.
B. The unused glucose is converted to body fat which increases the problem of excess fat
2. The job of ghrelin is to let you know that there isn’t any more energy in the blood for the functions of the body; it’s telling you to “feed me”. If you don’t, the body will consume its own fat stores (that’s normal) but more importantly muscle tissue, and that’s bad.
3. The job of leptin is to tell you that enough food has been consumed for the body’s needs, and any more will just be converted to fat, “stop eating”.
The over-weight person is not getting these signals correct because they are overweight, not that they are over-weight because their hormone levels are insufficient or poorly acting.
Myth: Gluten is bad for you
Fact: Gluten is the protein found in grains. And while a very small percentage of the population is allergic to this protein, there is no negative effect on everyone else. The protein in plant based foods is incomplete (lacks all the amino acids to maintain muscle tissue) and must be combined with a different plant based protein such as:
Rice or wheat (lacks lysine but has methionine)
Beans (lacks methionine but has lysine)
To eliminate gluten from the diet is unnecessary. And for those who are vegans or don’t consume enough protein from animal sources to supply sufficient dietary protein, the muscles of the body will have no chance to be replaced during normal growth of cells with lean body mass and the shape of the body will suffering.