Here comes a tale which every person aiming for weight loss can relate to – you made a decision to lose weight by eating healthy foods and exercising regularly. you get really excited as the pounds seemed to fall of quickly! then comes the inevitable weight-loss plateau, which leads to frustration and a drop in efforts to lose weight. this weight-loss plateau is the biggest barrier, which makes losing weight a vicious and never ending cycle. here are some simple strategies to help you stay committed to healthier habits even when weight loss levels are almost negligible. checkout these simple tips now to have smoother weight-loss journey – 1. check your diet at the initial stage of weight loss, simply reducing the portion size does play a major role in helping you lose weight, but after a while it becomes important to reassess your diet. weight loss after you lose the initial pounds can only come if you choose lower-calorie food items. in order to push away the barrier of weight-loss plateau, it is important to include foods that are rich in fiber and lean protein. these food items will make you feel fuller for longer duration and cut away the intake of unnecessary calories. 2. rework on goals don’t get happy only with the numbers on the scale as weight loss is something far beyond that. it is important to consider the benefits of adopting a healthier lifestyle, which will help you push the barrier of this plateau away. rework on the goals and get excited about the non-scale victories, like getting in a dress you always wished to or getting positive comments from your friends and family, in order to get back the motivation. if you take time to celebrate these achievement you are likely to stay motivated to workout and eat healthy even when the scale isn’t moving. 3. exercising is the key though eating healthy is very important when aiming for weight loss, but it is important to consider that exercising has a more dominant role to play. in order to overcome the weight-loss barriers without much efforts just simply increase the time & intensity of your workouts. it does not necessarily mean to have a structured exercise like hopping on a treadmill or going for a bike ride as daily activities like mowing the lawn to vacuuming the house too help in burning calories. stop being lazy and get up from your couch if you are really serious about losing weight & overcoming this barrier! 4. make a plan planning in advance for the upcoming week can go a long way in keeping you on track with healthy habits and weight loss. the key is to anticipate the upcoming challenges and be prepared to face them. plan the foods you are going to eat, the time you will be going to the gym, etc. in order to handle the situation of weight-loss plateau in the best possible manner! 5. be positive don’t get demoralized when the numbers are not going down. be positive and keep in mind that if you stick to your weight-loss plan religiously the pounds will come off for sure. push yourself and stay motivated to achieve your goals and you will surely hit the desired mark!Jun 05,2019 0
There used to be a time when women were advised not to exercise during pregnancy due to the risk of miscarriage. however, research doesn’t back this claim. in fact, not only is exercise safe during pregnancy, it can also lead to significant benefits to mother and baby. during pregnancy, your amount of blood increases by about 50 percent. this means that your heart has to work harder to circulate the blood around the body – including your extra new organ, the placenta. stress to your heart is greater when you’re pregnant than when you exercised before pregnancy. therefore, you can do less exercise and work just as hard as you did before pregnancy. however, note that pregnancy isn’t the time to lose weight or push yourself to your maximum level. focus on improving your cardiovascular and overall fitness level instead. what to expect when you exercise during pregnancy? you’ll feel out of breath much faster when you workout during pregnancy. ome women may feel that they’re out of shape because of this but you’re actually breathing about 20 to 25 percent more air to remove more carbon dioxide from your blood and your baby’s (the baby doesn’t breathe in the womb, his/her carbon dioxide is simply released into your blood). this shows that your body is adapting normally. make sure you exercise after talking to your healthcare about it. exercising 20 to 30 minutes, 3 to 4 days a week can lead to substantial results, including improved blood flow. other benefits include increased energy levels, reduction in constipation, swelling and backaches, better mood and posture and improved strength, muscle tone and cardiovascular health. additionally, you may sleep soundly in the night and even manage your labor better. warnings avoid contact sports and sports that may cause you to fall, be hit in the stomach or be thrown out of balance. examples include rugby, football, squash, tennis, diving, gymnastics, water skiing, horse-riding and skating. if you have never exercises before, be sure to consult your doctor or midwife before you start. this isn’t the time to jump into a high-intense workout. start with gentle or moderate exercises for 10 minutes and increase it to 30 minutes per day as you progress. you have to ensure that you’re comfortable with your workouts. many women who aren’t used to physical activity tend to start after the first trimester – when unpleasant symptoms such as fatigue and morning sickness have subsided. it’s fine and even beneficial to perform some gentle exercises such as swimming, walking and prenatal yoga if you do not have any problems related to your pregnancy but avoid starting any strenuous workouts your body isn’t used to yet – leave these for your post-pregnancy fitness routine. if you experience any unpleasant symptoms, stop and see your healthcare provider immediately.May 09,2019 0
Everything that you eat is not only used as fuel for activity but it also becomes the building blocks for your cells. so you literally are what you eat. unfortunately, most of our diets are packed with sugar, trans fat and chemicals, which explains why we are so sick all the time. if you want to take your lifestyle to the next level, you have to try clean eating. the concept behind it is eating whole, unprocessed foods as much as possible. the benefits? keep reading… 1. stress-free weight loss this is pretty obvious but weight loss is always the first thing on our mind when we talk about health – at least for most of us. many people struggle to lose or maintain a healthy weight. if you focus on consuming real, natural, whole foods, your weight will naturally go down because most of these foods will be rich in protein, fiber, water and minerals and vitamins. in addition, you don’t even have to count calories or macronutrients. 2. better sleep you’ve probably noticed that you wake up in the middle of the night with an unbearable stomach discomfort if you eat something unhealthy. eating clean doesn’t only prevent these tummy aches and gerd symptoms but it also ensures that you fall asleep faster and enjoy deeper sleep. 3. more energy people who start eating clean cannot stop for a reason. one of our favorite outcomes of clean eating is that it energizes us better than coffee does! you will understand how low your energy levels were when you were on your junk food diet once you go clean. 4. you don’t get sick eating clean involves having a large amount of fruits and vegetables, packed with antioxidants and minerals vital for your immune system. if you do get sick, your illness will only last for a very short time and won’t be as severe. 5. fewer medicines the benefits of clean eating include: a) reduced inflammation b) improved nutritional deficiencies c) improved cholesterol levels d) improved blood sugar levels e) lowered blood pressure and these are just a few of them. you can only expect yourself to reach out for fewer medicines while following this diet. 6. clearer skin your skin is the largest organ of your body. with clean eating, you’re feeding your skin more nutrients it needs to repair and re-grow. some of these nutrients include, zinc, omega-3s, protein and vitamin c 7. improved bowel movements consuming more plant foods means that you’ll be taking in more fiber and water that is important for regular bowel movements. constipation doesn’t only feel uncomfortable but it also causes an unpleasant belly bloat and other health conditions such as anal fissures, colonic conditions, fecal incontinence, hemorrhoids and urologic problems.May 08,2019 0
It’s no secret that fats have a very poor reputation amongst weight watchers. intake of food items that are high in fats, is generally prohibited by most of the medical communities & nutritional fields. are you afraid to eat fats too? well, then you shouldn’t be. of your total daily calories, 25 to 30% should come from fat. the key to follow here, is to pick good-for-you fats and limit the bad ones. some of the major benefits of increasing the consumption of fats in your daily routine are – 1. eat more fat to burn more fat from a biochemical point of view, the fad of low-fat diets has a negative impact of fat/weight loss. low-fat diets lower the levels of adiponectin, which is actually a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down. intake of good fats boosts the functioning of adiponectin, which helps to boost the weight loss process. 2. eating fats curbs your appetite nothing is worse than eating a low-calorie diet that leaves your hungry all the time. the best benefit of including fats in your diet is its satiating effect, which keeps you full for longer. intake of fats results in releasing cck and pyy hormones, which helps in appetite regulation. the more satiated you are, the less likely it is that you’re going to sneak in snacks between meals or pile on a second helping. 3. eating fat reduces the intake of carbs the total nutrient consumption of your food needs to sum up to a total of 100%. increasing the intake of one nutrient will lower down the levels of the other one. the first nutrient that should be given priority is the proteins followed by fats and carbs. if you increase the intake of fats in your diet it indicates the intake of fewer carbs. from a fat loss perspective, displacing carbohydrates by increasing fat in your diet sets the stage for an optimal fat loss environment. so what fats are you actually supposed to eat and what to avoid? the good : monounsaturated & polyunsaturated fats monounsaturated fats benefits: these fats, known as mufas, raise the good hdl cholesterol, lower the bad ldl cholesterol. along with this, they also protect against the buildup of plaque in your arteries. not only this, studies have also shown that they help to prevent belly fat.*food items: these fats are found in olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados. quantity: most of the fat you eat should be unsaturated, like mufas. dr. roberts says that “just two to three tablespoons of olive oil a day can raise hdl levels and protect against heart disease.” polyunsaturated fats benefits: these fats also prove helpful to lower down you ldl levels. along with this, they also contain essential omega-3 fatty acid, which helps to strengthen your immune system, keeps your skin & eyes healthy, boosts brain functioning and also improves your mood food items: omega-3s are primarily in fish as well as flaxseed, chia seeds, walnuts, canola oil, and tofu. omega-6s are in corn and safflower oil, corn-fed chicken and beef and farmed fish. quantity: most of the pufas, you eat should be omega-3s. to increase its consumption replace vegetable oil with canola oil and increase the intake of fish. also, the intake of omega 6 should be limited as it can lead to inflammation that further links to heart diseases. the bad: saturated fats outcomes: the intake of saturated fats should be kept to a minimum as they are mainly responsible for raising the cholesterol levels and also increase the risk of heart diseases. food items: in meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil. quantity: if possible saturated fats must be avoided as they don’t make any healthy contribution towards your body. in case you still consume, their quantity should be restricted to less that 10% of your total calorie intake! the ugly: trans fats outcomes: trans fats raise bad ldl and lower good hdl, increasing inflammation throughout the body. dr. gerbstadt said that, “ they 100 percent promote heart disease” food items: in margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes. quantity: zero. avoid them completely! so finally we can conclude that instead of making any one nutrient a villain, we need to be calculative about the total calorie content of the food we eat for faster weight loss!Aug 16,2018 0
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