The secret to weight loss? Eating clean is the way to lose belly fat.
It can be hard to lose weight, especially if you are not a person who enjoys cooking. The options for those who want fast, convenient food can be limited and it is hard not to give in and pull into that drive-thru. It takes some planning, strength, and determination to maintain a healthy weight and resist the temptations that come our way every day.
There are a few secrets to successfully losing weight, the first and the hardest being self-discipline. No one can lose weight without first making some lifestyle changes and sticking to them, which takes enormous amounts of strength and willpower. It helps to have friends and family that will be encouraging, and also helps to steer clear of those who may want to sabotage your dieting and lifestyle changes. Changing a lifetime of habits is not easy, but here are four ways that can help you to stay focused on your goals:
1. Be the leader in your household
You can talk about change all you want, but leading by example is the best method for permanent change. It’s much easier to maintain a healthy lifestyle if your whole household is involved.
2. Identify the changes you need to make.
This is another instance where talk is cheap. Create goals and write them down. Make yourself and others accountable for not meeting the daily goals.
3. Don’t stop trying if something doesn’t work immediately.
Real change in habits takes time, and you must also figure out what works for you. If you try something that doesn’t work out, simply regroup and try something else. Keep in mind that it can take at least 2 weeks to form new habits, so if you’re trying something new give it at least a couple of weeks before you decide that it’s not working.
4. Practice makes perfect is a true saying.
It doesn’t matter if you’re learning a new skill or trying a new diet, you need to practice. Breaking old, bad eating habits that you’ve acquired over years is not going to happen overnight. You’ll need to keep practicing your new habits until they become second nature to you, like breathing out and breathing in.
There are vast amounts of studies and research available which prove time and again that the enemies of health and weight loss are refined sugars, processed foods, and Trans fats. Processed sugar can be found in soda, candy, doughnuts, cookies, frozen foods, and some condiments. Fried foods that are full of Trans fats such as French fries, and anything breaded and fried will cause weight gain as well as heart disease so it’s best to stay away from them as much as possible.
Another key to successfully keeping the weight off is to not completely deprive yourself. If you enjoy sweet snacks and soda is your thing, limit the soda consumption to one can that is made with real sugar and no high fructose corn syrup. If you love chicken nuggets buy the children’s size, and only rarely. If you deny yourself a “prize” once and a while you may find yourself unhappy which could cause you to revert back to bad eating habits. You will find that over time you will be unable to consume as much sugar as you used to because your palate will become more sensitive to the taste; you will also find that you enjoy fruit much more than a candy bar. The same can be said for fried foods as well; once you stop eating them so frequently you will notice over time that you don’t enjoy them so much.
Losing weight and changing bad habits won’t be easy, but nothing worthwhile ever is. Eating for a healthy life takes a bit of planning and a considerable amount of willpower. It’s true that those deep-fried and sugary snacks are tasty, but to live a life relatively free of pain, doctors’ offices, procedures, and medications you must make the decision to develop a healthy lifestyle.
4 things to cut from your diet to start losing weight now.
With all of the news surrounding us in regards to a healthy diet, you would think that the health of the human race would be improving, but unfortunately, studies have shown that is not the case. More than ever the population is shown to be inactive and consuming foods that are not just bad for us, but that can be deadly as well. Below are some of the worst food offenders:
1. Alcohol – Study after study has shown that drinking alcohol can be one of the worst things you can do to your body. Alcohol has been proven to cause brain damage and can also damage nerves, your heart, your liver, the list goes on and on. Alcohol is also a depressant, contains toxins, and can exacerbate mental health issues.
2. Deep-Fried Foods – Studies have shown that men in particular who eat deep-fried foods are at a much higher risk for prostate cancer (by up to 40%). It can also lead to other types of cancers as well as the fact that foods that are deep-fried contain advanced glycation end products, which is known to cause chronic inflammation. Anyone experiencing RA (Rheumatoid arthritis) will usually find some kind of relief just by not ingesting deep-fried foods.
3. Sugar – If you look at the nutritional content on the side of a can of soda it will tell you how much sugar is contained in that can. For example, one popular type of soda contains 39 grams of sugar per serving. So how much sugar is that exactly? 39 grams of sugar is equal to 3.33 tablespoons. So each one of those sodas you drink is like eating 3.33 tablespoons of sugar. Keep in mind as well that most containers of soda are more than one single serving size. Sugar can lead to diabetes, a heightened risk of heart disease, and obesity.
4) Pizza – While we all love a good pizza, it is best to eat it in moderation. Some Pizza dough contains “dough conditioners” which contain harmful chemicals, some of the same chemicals used in making yoga mats (nope, not kidding, although many producers have phased the chemical out). When choosing a pizza it’s best to stay away from thicker crusts and too much cheese as wells as processed meats which can all lead to health issues.
There are many other foods that can be eliminated from your diet that will make your body healthy, but the ones mentioned above can be particularly harmful because they tend to be the foods that almost everyone eats too much of. Eliminating these foods, or at least cutting back on them will help you to maintain a healthy body today as well as leading to a longer, healthier life in the future.
5 Reasons to try the Paleo Diet
Eliminating junk foods from our diets is one way to not only lose weight but also to maintain healthy bones, teeth, and skin. The processed sugars and chemicals found in junk foods such as potato chips, cookies, and white bread have been shown to be detrimental to our health, causing heart disease, skin problems, loss of teeth, and diabetes.
If you have food allergies switching to a Paleo diet may prove to be the key to eliminating the allergy. Many food allergies are caused by the chemicals found in the food itself, so switching to a diet that is chemical-free will cause the allergies to cease. In the past few years, we’ve all become more aware of the allergies caused by glutens, which can be found in many types of cereal.
People who suffer from chemical imbalances such as depression, anxiety, and ADHD have shown improved mental health when foods laden with chemicals are eliminated. Sleep disorders, chronic fatigue, even something as simple as a headache can be caused by chemical imbalances in the body. The pituitary gland which produces hormones that regulate blood pressure and the reproductive system can also be adversely affected by chemical imbalances.
If a woman finds that she is having a hard time conceiving, the food she ingests may be to blame. For productive hormone levels to be maintained the correct levels of vitamins, minerals and amino acids must be present. By eliminating unnecessary grains in the diet the digestive tract is less stressed and able to absorb these needed nutrients for easier conception.
The inside of a person is reflected on the outside (i.e., skin) and if we consume too many starchy foods, too much sugar or alcohol, or too many fried foods it will show. Many who suffer from rosacea, eczema, or acne will find that if they change their diet these skin conditions may clear. Consuming enough water every day and eating foods that are not processed but rich in nutrients will help to clear up many skin issues.
From a personal standpoint, I can say that I have a relative with RA (rheumatoid arthritis) who was on several different medications. She was able to reduce and in some cases eliminate her meds just by switching her diet.
If you’d like to make changes to your family’s diet but are unsure where to start, consulting a nutritionist would be the first step. A nutritionist will be able to analyze your family’s current diet and make suggestions as to what could or should be changed and even help to design a customized diet plan.
5 Healthy habits that can change your life.
Changing habits is a very hard thing to accomplish, especially habits that formed while we were very young. That is why we are taught as children to brush our teeth before bedtime and wash our hands before dinner. Our parents knew that if they formed this habit with us while we were still young we would be likely to continue the habit as we grow older.
Here are some healthy habits that can be started easily and help to make a healthy and happy body.
1. Drink plenty of water every day – Hydration is extremely important to our bodies. After all, humans are made of over 60% water. Water keeps the fluids in the human body functioning properly and helps to flush the toxins out of our bodies. Water helps to regulate our body temperature, which is why some people pass out from heat exhaustion because they have not ingested enough water. When you feel thirsty, that’s the body’s way of telling you it's becoming dehydrated which means you’re way past needing some water! Drink up!!
2. Incorporate Sunflower Seeds into your diet – These little seeds are very high in antioxidants and very flavorful. They can add some extra crunch to a salad or be used in a variety of dishes. Sunflower seeds contain Vitamins B and E, zinc, and selenium and are a healthy snack alternative to chips.
3. Quit drinking alcohol – There is the myth that a glass of red wine every day is good for you, but it is not true. The harm that alcohol does a body far outweighs any benefits it may have. Alcohol in any form is not good for your liver and can also cause brain damage. Alcohol is very addictive, hard to quit once started, and can even cause death from withdrawals. The good news is that when a person quits drinking the benefits are noticeable almost immediately.
4. Take a walk – Even a short walk every day will help to boost your metabolism, so you can maintain the weight you have or even lose weight. Walking also helps to relieve stress, counter the effects of heart disease, and reduce the risks of certain types of cancer. As we age walking helps with our coordination and our balance.
5. Try drinking tea instead of coffee – Tea has caffeine similar to coffee but it is much better for you. People in the East have been drinking and realizing the health benefits of tea for thousands of years. If the strong taste of coffee is what you crave, try a brand of tea that is strong. There are many varieties of tea available, from black tea to green tea to white tea. There are also herbal teas made from roots, fruits, and herbs. Peppermint tea is known for its ability to calm the nerves and even help with bad breath.
Warm lemon water offers surprising health benefits
There are literally thousands of websites touting the benefits of natural healing and it can sometimes be hard to discern what could actually be beneficial to an individual’s health. Everything from parsley (for bad breath) to witch hazel (for blisters) to Arnica (for bruising) is used today for natural health benefits.
One of the lesser-known natural ‘‘cures” you may not have heard of is consuming warm water and lemon, which has been a part of Ayurvedic medicine for thousands of years. Drinking a cup of warm water with half of a lemon squeezed into it will wake up the digestive tract and aid in removing those nasty toxins from the system. Due to the pectin fiber found in lemons, the digestive tract is able to process and remove waste easier. Lemon is also an antibacterial agent.
Lemons are also full of vitamins and minerals, one of which is vitamin C. Vitamin C boosts the immune system and is also an antioxidant, which aids in the fight against free radicals in the system. The antioxidants found in vitamin C protect the body’s cells from damage and can help to protect the body against cancer. If you have a cold vitamin C acts as a natural antihistamine, which can lessen the effects of a cold. Vitamin C also aids in collagen production which is why doctors will advise those who have a wound to consume it as it will aid in scar prevention.
Potassium is another component of the lemon that enables the heart to keep beating, aids the kidneys in filtering blood, and also works to keep the muscles and nerves working properly. Potassium is particularly important to those with heart problems such as irregular heartbeat, high blood pressure, and high cholesterol. A diet high in potassium will lower the systolic blood pressure and while there is no direct link between potassium and cholesterol, studies have concluded that those who diets have high levels of potassium also have low cholesterol levels.
Lemon juice is also an aid in keeping the urinary tract working at its best. Lemons are a natural diuretic that will cause a person to urinate more often, helping to flush toxins out of the system. Drinking the lemon with water aids the urinary tract even further, as many individuals do not consume enough water. Our bodies are made up of approximately 60 to 70 percent water (depending on if you are female or male, and your body weight), and consuming enough every day is important to your body’s overall health.
Lemon water is an inexpensive way to help your body remain functioning at its very best, so grab that mug, give a lemon a squeeze, and turn on the kettle. It’s time to get healthy!
The Bottom Line
If you want to feel good as you age, you must pay attention to your diet and exercise. I can tell you from personal experience that if you don’t, you will start to pay for it as you get older. I had neglected to strength train and watch my diet and as a result, as I began to hit ‘middle age’ my knees started to retain fluid, I started having difficulty walking and even bending my knees, and my back began to hurt almost every day. I was hobbling around like an individual who was WAY older than I actually was. However, since I changed my diet and started exercising the water retention stopped and my body feels way better!
Starting healthy habits early in life will help to ensure you carry them through as you age. But that being stated, it’s never too late to start!
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