The biggest challenge in order to lose weight effectively is handling the hunger pangs. Soups are a great option as they make you full without intake of too much calories. As per a study conducted by Obesity Research in the year 2005; people who ate two servings of low-energy-dense soups per day experienced 50 percent more weight loss than those who took in the same amount of calories in a high-energy-dense snack. Choosing the right type of soup is very beneficial for weight loss and to make it easier we have got 1 delectable soup recipe for you today - "Lime Lentil Soup." Check it out now:-
2 tsp vegetable oil
1 medium onion, chopped finely
2 cloves garlic, crushed
2 cm piece fresh ginger, grated
1 tsp cumin seeds
1 cup red lentils
2 cups vegetable stock
2 1/2 cups water
400g can diced tomatoes
1 tsp finely grated lime rind
1/4 cup lime juice
1/3 cup fresh flat-leaf parsley, chopped
1. Heat oil in saucepan, add onion, garlic, ginger and cumin, cook, stirring, until onion softens.
2. Add lentils, stock, the water and un-drained tomatoes, bring to the boil. Simmer, uncovered, until lentils are softened.
3. Stir in rind and juice, return to the boil. Remove from heat, stir in parsley.
Calories per serving 248 Kcal, Carbs 38g, Fat 4g, Protein 15g
Eating a lot of fiber is really important for weight loss. This nutrient is comparatively important than others as it improves digestion, keeps blood sugar levels normal, and helps you stay full. The recommended daily intake of this nutrient is 25-30 grams which is kind of impossible target to achieve except if you binge only on apples and beans. Today we have got some amazing tips which will help you sneak in more fiber in your daily routine. Check them out now -
a) Make spinach your best friend
Spinach is a green vegetable with a mild flavor and is easy to use in anything you eat. 1 cup of spinach has 1 gram of fiber but you can have a lot of it without feeling too filled which gives you enough opportunity to sneak in fiber. Put this veggie into smoothies, salads, sandwiches, soup, egg scrambles and pastas.
b) Opt for oats & nuts
Forget about breadcrumbs and coat your vegetables and chicken in nuts. Simply start including nuts into all your desired foods. This will not only make the dish tasty but also load it with fiber. If you don't like nuts use oats instead which is yet another fiber-packed option.
c) Replace chips with popcorn
Can you believe that 1 cup of corn has about 12 grams of fiber. Also, 1 cup of popcorn has 1 gram fiber with only 32 calories. You would love this snacking option as it is both crunchy and salty while being lower in both calories and saturated fats in comparison to other savory snacks like chips and pretzels.
d) How about you have an avocado for a dessert?
Does it sound weird? Even if it does believe us it surely tastes amazing. Avocado has a creamy, dairy-like texture that makes it the perfect replacement for everything from ice cream to popsicles. Your desserts will not only be tastier but they will be loaded with fiber too as 1/2 of an avocado has 6 grams of fiber in it.
e) Chia seeds are a great source of fiber
These tiny seeds are amazing as they are packed with fiber and are extremely easy to incorporate into just about anything. Add them to your favorite puddings, muffins, pancakes, scones, or blend them into your next smoothie or juice. 1 tbsp of chia seeds has about 10 grams of fiber.
f) Stick with whole grain products.
When it comes to carbs, it is recommended to opt for those coming from whole grains. It is because they are good fats that are high in both proteins and fiber. Whole grain products are tasty and readily available like whole grain breads, pastas, and many more.
g) Beans are a great source of fiber
This is the most expected item on this list. Beans are loaded with fiber, 1 cup of chickpeas has 12g of fiber. Beans can added to your daily nutrition easily in form of salads, soups, gravies or even roasted!
Try these smart ways to sneak in fiber in your routine and get the best results in desired duration.
Have you ever experienced this - had dinner, had dessert but for some reason you are not able to take out the cookies lying in your kitchen out of your mind. Cravings trigger anywhere, anytime and play on your vulnerabilities and sometimes the impulse to have a particular food item is so compelling that you just can't say no to it. Once you surpass the craving after munching on the things you crave for, you normally tend to feel guilty. This is a never ending circle which leads to delay in weight loss desires. So the next time you have a craving after dinner or just before lunch just follow these simple tips and crush them out on the spot!
1. Sip hot tea or coffee
Having a hot drink is a great and low calorie option to handle sweet cravings. A tasteful cup of coffee will not only relax you but fill you up with liquids. You can simply go for those flavored options which are low in calories like - peach, apple, cinnamon or berry for your sweet fix. Topping your favorite cup of coffee with a little sweetened milk is also a great way to handle midday hunger cues.
2. Choose your snacks wisely
Sometimes you just have to eat it and get indulged to handle the cravings - go for it, but be smart and choose an item, which does not exceed more than 200 calories. The best option to handle sweet cravings includes a protein packed nut bar, Greek yogurt with berries, or a cappuccino. For salty options you can choose from mixed nuts, cottage cheese or sesame crackers.
3. Eat a pickle
If you are craving something salty just have some pickle. Yes, we know that this food item is high on sodium, but it is also really low in calories. One or two spears will definitely do the trick, without adding to your waistline. Just grab a bottle of water to flush some of that sodium!
4. Halt Method
Halt before you engage yourself in mindless noshing. If you already had something high in calories and want to grab the next thing don't forget to ask yourself if you are really hungry? It's time to say no to mindless munching which is more or less out of boredom, tiredness or loneliness. Try to identify if you are actually hungry or you just want to speak to a friend or take a nap.
5. Sticky activity list on your pantry door
Since you tend to reach your pantry every now and then it will be the best place to stick the list of things you have to do. This will help in diverging your interest and reducing the chances of mindless eating and also handle unhealthy cravings.
You will surely have to make few changes in you diet until you are actually able to find a satiating, sustainable set of patterns that works best. Just in case you slip or overindulge, don't worry. The key is to think what to do next.Don't let the guilt overpower you rather use it as a motivator to make better choices in the future!
Life is busy with full time jobs, family, other things demanding time and everyone is dealing with hectic schedules. Along with these primary things, there are many small and uncertain time suckers, which consume a lot of time. It becomes very difficult to juggle everything that needs to get done, let alone things that you want to do - like going to the gym or working out with friends. In the midst of all these confusions, the most crucial role is played by time management. Though it often seems like there isn't enough time to complete your workouts, but if your target is to have a healthy and fit body that you're proud of is your goal, make it a priority and find a way to fit it into your schedule. Being strategic is the ultimate thing that can help you slash your gym time in half without sacrificing your results. Here are some simple ways that you can shorten your workout session while improving your progress-
1. Get Serious About Your Diet
If you are trying to lose weight, then it is high time that you get very serious about your diet. The simple working is that if you eat more calories you are likely to spend a lot of time doing cardio to offset it. The stricter you are with your diet, the less cardio you'll require, because you'll be consuming fewer calories that need to be burned off. This trick is the perfect fix to burst out your frustration bubble building since you have to to spend too much time on the treadmill to hit your fat-loss goals; it's time to take a good, hard look at your food intake. This doesn't mean that you should eliminate cardio from your workout routine, but still you could reduce the time marginally and still get better results.
2. Add Cardio Intervals Between Sets
We have highlighted this point in our blog sometime back already. If you want to see the results of your weight loss efforts, its time to replace cardio or strength training with cardio and strength training. Combine them! Perform your standard weight lifting set and instead of resting, break into a cardio movement. Mountain climbers, burpees, high knees, or jumping jacks all work perfectly here. Perform a 30-45 second interval, rest for the remaining time to catch your breath and then go ahead with your next set.
3. Pre-Exhaust Your Muscles
Another smart way to shorten up the time of your workouts is to focus on pre-exhausting your larger muscles before doing your compound exercises. The traditional approach of doing the compound exercises before the isolation lifts is not necessarily the most efficient way to do it. The smarter approach is to do a few sets of isolation exercises before you go for compound movements as this way you will be requiring fewer total sets of the compound lift to fully exhaust the muscles. For example: on the chest workout day start with flies, isolating your pecs. Transition it to bench press for the compound movement. The end result is that fewer sets of the bench press will be required to fatigue your pecs.
4. Superset is a Smart Key
One of the smartest way to shorten our workout session and also kick start you fat burning mechanism is to stack an upper body with a lower body movement. This is because one part of the body is put to rest while the other’s working, reducing the total rest time. You could structure your workout in a way which includes a set of push-ups, squats, lunges, shoulder press and burpees, which will help you cut the total workout time in half.
5. Be Honest About Your Rest Timings
Stop cheating with yourself by taking longer breaks, which is responsible for unnecessarily prolonging your workout duration without any added benefit of recovery. Breaks between workouts are needed for catching a breath and relaxing the muscles and not for chatting with your buddies, talking on phone, etc. Though these offences look minor but they do make a major impact on the amount of time that you spend in the gym. For any isolation exercise the maximum rest period should be 30 secs while for compound exercises allow yourself a relaxation of 60-90 seconds.
So now you have it all! You can start implementing these tips into your workout regime to free up more time for your other chores. It's important to remember that you don't have to sacrifice fitness progress to maintain your daily life.
No soda drinks, no ice cream hogging, being careful with the overall calorie intake, working out and yeah the weight started to roll down. This boosted up the confidence so you started going to gym and burnt more calories. Everything was going good, but now you feel stuck as the weight is not going down any further - WEIGHT LOSS PLATEAU!
What has caused this - Are you already at your ideal weight?, Are your goals too high to be achievable? Here steps in the set-point weight - the weight that you body likes to maintain. Though this can be adjusted but it takes time! In the process to lose weight, it can be tempting to cut calories too low to shed pounds faster. The opposite side of this: your muscles are fueled up for energy which results in lowering your metabolism levels. Whether you want to shift your natural set-point weight or it is getting to hard to shed off those extra pounds, here are a few ways which can actually help you overpower the weight-loss plateau -
1. Readjust your calorie intake
Since you have lost weight, your metabolism level goes down as your body now requires less calories for energy. The calorie intake that you initially when you began your weight loss journey will need to be adjusted to match your body’s current needs. It is recommended to readjust your calorie goals after every 15 pounds you lose.
2. Readjust your workout routine
Working out on the elliptical cycle for a long time? It's time to change your workout routine now. The muscles in your body have become used to the same workout pattern which had made it less effective. Try to go out of your comfort zone and try new workouts to get the best results. HIIT is the best way to burn maximum calories and body fat effectively. Just be careful when including HIIT into your routine as doing too much too fast can leave you sore, tired or even injured.
3. Flush it out with fluids
If your body is dehydrated there are high chance of you craving for extra calories. This is because the symptoms of dehydration are similar to symptoms of hunger, so it’s easy to get confused. Keep yourself hydrated and aim to drink at least 3 liters of water per day.
Sound sleep plays a really very important role in helping your body lose weight as it resets your hormones. If your deprive yourself of sleep it can lead to increased cortisol, a stress hormone. Elevated cortisol levels in the body can lead to fat accumulation around the midsection.
5. Be careful with those small bites
An extra bite here, a small bite there also has CALORIES and they DO count even if they aren't on your plate. Check if mindless munching and unhealthy snacking is the main reason, which is keeping you away from your desired results!
6. Intake Quality Foods
Getting over the weight-loss plateau requires far more than just the calories in and calories out mechanism which typically works for weight loss. The things you need to cut weight-loss plateau off is the intake of quality whole foods which includes - high-fiber fruits, beans, lean proteins and raw vegetables. These are the food items which are needed by your body engine to start burning that fat again.
7. Focus on Strength Training
What to burn calories even when you are rest? Try to include weight training in your workout routine. This is simply because the more muscle you have, the more calories you burn, and the more body fat you’ll shed.
8. Go to a doctor
If you have tried to change your calorie and workout routine plus have been more careful with your efforts but still the weight is not going down, it is time to consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight.
If your biggest challenge so far is lifting yourself off your bed, you’re not alone. Most of us have programmed our minds to come up with a series of excuses to skip a workout or a healthy meal. To help even the laziest women out there, we’ve come up with a list of expert-approved tips and tricks that anyone can follow in their everyday lives.
1. WORKOUT LESS - BUT EAT RIGHT
It’s simpler than it sounds. Instead of spending hours on the treadmill, you can try cutting down your empty calories, such as those from sodas, candy and junk food and drop your pounds dramatically. Opt for healthy, clean foods such as lean protein, healthy fats, whole grains and fruits and veggies as they are packed with nutrients and come with very little calories. In addition, they’re also packed with protein and fiber that will help fill you up and prevent you from overeating.
As for your gym session, cut it down to 30 minutes and if you want to take your health and weight loss to the next level, we recommend HIIT.
2. MAXIMIZE YOUR WORKOUTS
Performing short bursts of intense exercises is a great way of getting a 50 minute workout in 10 minutes. Push yourself above and beyond your limits and chances are you’ll be able to go back home to your bed within a fraction of your regular gym time.
3. FREEZE YOUR PRODUCE
Going to the supermarket and recalling what you need, only to find them rotting at the back of your fridge later is a huge chore. A solution for this is to purchase a week’s worth of produce on a Sunday and freeze them in portions. This will prevent your fruits and veggies from going bad and will preserve their freshness and nutrients. They also become easily accessible for smoothies, stir fries and soups.
4. DRINK MORE WATER
This is an old grandma’s tale but we can’t stress enough on how important this is. Not only because water keeps you hydrated and sustains all of your bodily mechanisms, but it also keeps you full, boosts your metabolism and increases fat burn. Hydration is key to boosting workout performance, keeping your mood light and lifted and your skin supple and glowing.
5. SLEEP WELL
Not getting around 7 hours of shut eye produces higher levels of cortisol – a stress hormone that stunts your energy levels, productivity and fat breakdown. To combat sleep deprivation, be sure to shut down all electronics an hour before you sleep and practice a healthy sleep routine.
6. TAKE YOUR MULTIVITAMINS
Taking your multivitamins every day is crucial to maintain a healthy nutrient intake every day. Multivitamins make sure that you are able to take in all the nutrients you may have missed or have not taken enough of. This prevents any nutrient-deficiency related issues, including sleep problems, mood swings and weight gain.
Are you also influenced by "the" latest fad diet trend?? There's always a new "it" diet in trend - be it the popular potatoes diet or the cabbage soup diet! It is always very exciting to believe and try a simple solution to weight issues rather than opting for time tested solution, i.e. to eat healthy and exercise! The main concern here is that - is it possible to have a quick fix for the weight loss issues without the tags of "moderation" and "physical activity"? Actually, No! Fad diets aren't a long term solution and here are some benefits of going fad-free -
An Opportunity to Lose Weight with all Nutrients
The main focus of fad diets is on the elimination of key food groups, which can set you up for deficiencies in certain nutrients. Going for cabbage soup diet or gluten free diet requires you to eat the same thing for an extended period and it is obvious that one food cannot be rich in all nutrients. Whenever you plan to opt in for a fad diet you leave behind nutrients which are critical for you health like - protein, vitamins and minerals.
Instead, if you go for a healthy way to lose weight, you are likely to have balanced meals, which will not only help you in achieving the goals on a long term basis but also provide you all the nutrients that are required by your body!
Realistic and Sustainable Weight Loss
If you say no to fad diets, you will be able to focus on tested method for weight loss; Calories Balance - balancing the calories you consume with the calories you burn from exercise! This is nothing new but trust me it is the only method which has been proven by science to be helpful for realistic weight loss and long-term weight maintenance.
Fad diets can actually help you in losing weight, but only for a short span of time. Fad diets do the most obvious, which is if you have only 500 calories, you are bound to lose weight! But what is the question of concern here is - how long will you be able to continue the same eating pattern? When you say no to fad diets, you can start examining your current eating habits and make a commitment to swap them for healthier ones.
Builds a healthy, happy relationship with food
Like all relationships, a healthy relationship with food takes time, and it’s never too late to start. If you say no to fad diets, it is sure that your food fears are going to die and you will be embracing a healthier relationship with food that is more inclusive. You will be free from the worries of what to eat and what not, which will ultimately result in enjoying a balanced diet most of the time without feeling guilty.
So now, its time to forgo the fantasies and actually work if you are really serious about losing weight!
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.
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.