Intermittent Fasting: Yay Or Nay?

I have always been overweight ever since I was young. It was terrible for me growing up because I resorted to crash diets and whatever eating habit that was not healthy at all. For a time I was “slim” and fit in with the crowd – five feet and four inches at 118 pounds and a size 8. I wanted to be slimmer, but my face looked bony, and so I stopped.

 

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Healthy Lifestyle Tips

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While not every situation or environment in your life may allow you to engage in your values at 100%, if you find many of your values are not being met in major areas of your life, you may want to consider a lifestyle change. — Deanna Richards, LMHC

You want to slim down the healthy way, and you are determined this time to make it happen. But you don’t know what to first and how to start this road towards a healthy lifestyle. Don’t worry. It’s not that hard. Just remember that you need to do four things – eat healthy foods, exercise daily, sleep at least 8 hours a day and drink lots of water. Easier said than done, right? You can do it, you know, and just believe in yourself.

 

Here are some healthy lifestyle tips to follow and remember:

 

  1. Stick To Your Eating Plan And Exercise Routine.

 

When we’re hungry, the beast inside of us is released, and we’ll eat anything even if it’s unhealthy. You see coke, you grab it and drink. On one side, you see French fries with cheese flavoring. You buy a large serving and eat those foods because you’re hungry. This is a big NO. You must always stick to your balanced meal eating plan and cardio/strength training exercise routine. As much as you can, resist the urge to deviate from it, but don’t punish yourself if you stumble.

So getting physically fit and staying active can make you smarter, enhance your emotional well-being, help you resist disease, give you a longer and healthier life, and maybe even improve your chess game! — Matt James Ph.D.

  1. Vegetables Are Life.

 

Food experts, nutritionists and fitness specialist all agree the eating vegetables is a healthy way to lose weight. Most veggies have low-calorie content, and it’s filling to the stomach. Some have fiber which has added benefits and can prolong your satiety. Not only that, most veggies are potent in vitamins and mineral, all of which you need to get you through the day, even on a low-calorie diet.

 

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  1. Nuts Are Your Friends.

 

If you want to eat snacks or if you’re tempted to munch on chips, take nuts instead. Nuts are rich in healthy fats which the body also needs. One serving is enough, and that means a handful or the palm of your hand when you scoop it.

 

  1. Eat Foods That You Love.

 

Don’t force yourself to eat broccoli just because it was in the eating plan. If you can’t bear the taste of certain foods, then, don’t push it. You can always make a menu which is healthy and would make your mouth water. Just don’t eat processed foods, meat fat or too many oily foods, chips, sugared drinks, and likes.

One strong line of thinking is called the “evolutionary mismatch” argument. It refers to the fact that there is a contrast between our current lifestyles and the environment our minds and bodies evolved to live in. — Gregg Henriques Ph.D.

  1. Do A Weekly Weigh In.

 

It’s important to weigh yourself once a week to see if there is progress. Do this after you wake up in the morning when you’ve relieved yourself, as well. You will know your real weight by doing that.

 

  1. Tell Your Family That You’re Now Leading A Healthy Lifestyle.

 

They might not follow you on your road to healthy living, but at least they know that you’re serious about this. Also, if you have kids and they see you eating healthy and doing various physical activities, they will follow you and make you their role model. In a way, you’d help them lead healthier lives too.

 

  1. Eat At The Dinner Table.

 

It is best to eat a healthy meal at the dinner table, together with your family. It doesn’t only improve your physical health state, but it will also enhance your social and emotional health as you converse with other family members while eating good food. Turn off all distractions like TV, gadgets and the likes.

 

  1. Drink Green Tea.

 

Most fitness fanatics have a secret weapon, and it’s green tea. Research proved that green tea could facilitate the burning of body fat if you drink 3 cups a day, after meals. It also contains powerful antioxidants which not only aids in anti-aging, it also repairs damaged cells.

 

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  1. Hello, Mr. Sun!

 

Go out and get Vitamin D from the sun. Why? It will lift up your mood and make the bones stronger. Do this every day for at least 10 minutes. Early morning sunlight is the best.

 

  1. Try Some Fish Oil.

 

Not all foods contain Omega-3 fatty acids, and it’s vital that you have that daily. To secure this, take fish oil. It will regulate your skin cells growth, lower the risk of high blood pressure and minimized inflammation within the body.

 

Can you do these tips? If you can, then, good for you! It may sound simple to do, but the impact of these healthy tips for your body is magnanimous.

 

 

5 Foods To Avoid When Trying To Lose Weight

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You are what you eat. Have you heard that saying? Well, it’s true. What you put in your mouth will not all come out of your body. Most of it will be retained, and if you don’t watch out, you will gain weight and worst, accumulate fat.

 

If you are trying to lose weight, there are two main things you need to do. First, you have to exercise. Work out every single day and don’t be lazy! It doesn’t have to be an expensive gym membership. Some people work out from home or even in their office. For example, instead of using the elevator going up the 6th floor, your office floor, why not climb the stairs instead? It is one of the best cardio workout exercises and will help you lose weight.

 

Second, you need to be a picky eater meaning you can only eat what is good for the body. Good for the body means it is packed with nutrients specifically fiber, protein, a bit of carb and all the other vitamins and minerals. Can you do that? Well, easier said than done and that’s why I’m telling you that there are foods you need to avoid AT ALL COSTS.

 

Here are foods to avoid when trying to lose weight – and let’s be honest, it’s so crazy difficult!

 

French Fries And Potato Chips

 

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Why oh why, this is torture! French fries? Please, no! French fries is life, right? Yeah, it is but did you know that if you bake, roast or fry a potato, there is a risk of it processing acrylamides? What are acrylamides, anyway? Well, it can cause cancer, and so, if you value your life, you will refrain from eating it. Not only that, fries and chips are super fattening.

 

If you want to eat potatoes, boil it. Now, this is a good snack food or to add to your main meal.

 

Sugared Beverages

 

Soda, juice drinks, sports drinks, iced coffee, smoothies, milkshake, and the likes are filled with sugar. Sugar is proven to cause the rapid development of cancer – again. Not only that; over-consumption of sugar can promote obesity.

 

If you want to drink something sweet and cold, blend fresh fruits and add a bit of organic or raw honey. You can even skip the honey and drink the fruit mix without it. It is a better alternative.

 

White Bread

 

The reason why bread is white even if wheat is brownish is because white bread is too overly processed. Processed foods are not a friend of people who want to lose weight. All the nutrients that are good for the body are stripped away through processing, and all that’s left is carbs and sugar which will then lead to fat accumulation.

 

If you want to eat bread, go for whole grains or whole wheat. Eat it in moderation.

 

Pastries, Cookies, And Cakes

 

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Leading a healthy life can be so hard! Pastries, cookies, and cakes are also off-limits. Why? There are five reasons as to why these foods are not suitable for you: high calorie, trans fat, refined flour, lots of sugar, and low in nutrients. Make sense now?

 

If you want something to satisfy your sweet tooth, you can opt for a serving of 85% dark chocolate. One serving is about 30 grams, and you can have it every single day.

 

Pizza

 

As good as it tastes in your mouth, you don’t want pizza inside your body. It is fast food. Anything fast food is not right for you. The meat is processed, the flour is refined, and it is very high in calories. Don’t buy the ready-made or grocery pizzas. They are not worth your health perils in the future.

 

If you want pizza, make your own at home by using natural ingredients and whole wheat flour.

Why Am I Not Losing Weight?

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This question is the most asked question by people who aspire to shed off excess pounds – why am I not losing weight? There are many reasons why a person, even with constant dieting and exercise, is not progressing on his weight loss regimen. Any of these ten reasons might be the answer you are looking for:

 

  1. You are losing something, but you think that you’re not. (Make sense?) Everything is not just about weight. You may not be losing weight, but your body fat percentage is declining. This is what’s important. You want to lose fat and not just lose weight because you’re aiming for long-term results. So, if your weighing scale is telling you that your body weight is the same as two weeks ago, don’t panic. Your body fat is going down for sure since you’re still working out and eating right.

Over a third of Americans (38%) are obese, but only about 20% of the French and 16% of Italians are, as you can see on this interactive graph from the International Association for the Study of Obesity. — Denise Cummins Ph.D.

  1. You don’t have a food journal. Well, you must have one like right now. It is vital to keep a food journal and record everything that you eat so that you’ll know what you’re putting inside your body. Some even put the calorie equivalent of what they eat and can keep track.

 

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  1. You lack protein. If you’re trying to slim down, you need to eat more protein every day. This will keep your metabolism pumping an extra 80 to 100 calories. It can help in losing weight and fat.

 

  1. You are overeating calories. This is just not good. If you want to lose weight, you have to cut down on your calories. If you can’t estimate your food intake, use an online calorie calculator for assistance.

 

  1. You are not into whole grains and whole wheat foods. Well, you have to start eating that now since whole grains and whole wheat foods are better than white bread, or the processed kind. It will keep you satiated longer and thus avoid overeating processed carbs.

 

  1. You don’t include weights in your fitness program. If you want to lose weight, lift weights! Ask any fitness expert, and they will tell you that you have to pump some iron because it will tone your body, and quicken your metabolism. Protein will also help in repairing damaged muscles.

If you find your lifestyle prevents you from engaging in activities that help you address your physical health—or, worse, if you find your lifestyle is creating physical health issues—you may want to identify areas you can alter to help you better support your physical wellness. — Deanna Richards, LMHC

  1. You may binge eat every once in a while. You can’t lose weight that way. Even if you’re eating healthy food – if you’re eating a lot, YOU ARE EATING A LOT! Have the will and determination to quit binge eating.

 

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  1. You don’t do cardio exercises. Cardio is the holy grail of weight loss. If you’re not doing cardio, you will not lose weight. Period.

 

  1. You love to drink sugared juices and beverages. If you want something cold, opt for sugarless drinks. Don’t even put artificial sweeteners. It will be difficult at first, but in time you will get used to it. The best drink: lemon-infused water. Cut a lemon into thin slices. Place in a liter of water. Add a dash of sea salt. Drop some peppermint leaves and let it stay in the ref overnight. This drink is the best!

 

  1. You lack rest at night. If you want to lose weight, you have to rest as well, and that means sleeping at least 8 hours at night. The body and mind need to recuperate, and the only way to do that is by sleeping straight without interruptions.

A strong personal motivation might sound like: “I want to live long enough and stay healthy to see my daughter graduate from college.” — Matt James Ph.D.

So, what’s your reason? Or maybe, what are your reasons? It’s possible that some or most of the reasons mentioned here are right for you. If that is so, then, change your ways. It’s the only way to go.