This month has seen a lot of before and after pictures as a part of people’s plans for self improvement. As weight loss diets, healthy lifestyles and fitness routines were adopted at the start of the year, many people documented their progress.
That said, with all these before and after pictures, are people really benefiting? Alternately, could this practice be harmful to a person’s results or to their mental health? New research has started examining the practice of documenting progress in this way since it has become as commonplace as it is.(more…)
Do you have enough fiber in your diet? Before answering that question, do you know how much you’re supposed to have? If you’re like most people, you’re not actually getting enough. Here’s why you should change that habit.
The fiber in your diet is well known for keeping you regular. That said, there are far more health benefits than that well-known advantage. To understand the benefits, you need to understand fiber.
The fiber in your diet is a kind of carbohydrate that your body is not able to digest. Though most other kinds of carbohydrates are broken down into glucose (sugar) and absorbed into your body as energy. Fiber, on the other hand, cannot be broken down into glucose. Instead, it makes its way through the entire digestive system undigested.
When you have enough fiber in your diet, it helps to regulate the way your body uses sugar. This keeps your blood sugar levels and hunger levels under control. When you have the right amount of fiber on a regular basis, you can decrease your risk of many chronic diseases.
Eating a diet rich in fiber helps to keep cholesterol levels low, enhances gut health, and helps improve the efficiency of your weight management. It also helps to decrease the risk of chronic disease and shrink the risk of developing type 2 diabetes or kidney stones.
There are two types of dietary fiber: insoluble fiber and soluble fiber. Insoluble fiber is the form that helps to keep you regular. It makes it easier for waste to make its way through your digestive system and out. This form does not dissolve in water. Soluble fiber, on the other hand, dissolves in water. It is the type of fiber that helps to keep cholesterol levels down and helps to eliminate fat.
Now that you know more about the fiber in your diet and the benefits it can provide, it’s time to make sure you’re getting enough. If you’re wondering what foods can help you to get all the fiber you need in a day, it’s easier than you think. The following foods are fantastic sources of fiber: potatoes (including skins), apples (including skins), berries, legumes and beans, carrots, flax seeds, chia seeds, chickpeas, peas, quinoa, avocado, oranges, nuts, bananas and whole grains.
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Keeping up a dry January has become quite the trend this year. After a holiday season of high calorie foods and too much alcohol, it can feel good to head in the opposite direction for a while. That said, can you expect any improvements to your weight loss efforts for choosing not to drink any alcohol for a month?
Dry January has taken off as a popular idea partly because it offers a very clear and direct way to make a healthy choice. At a time after lots of overindulgence and when many of us start resolutions to make ourselves better, a dry month can seem very appealing. It can also seem like an easy way to clean up a lifestyle.
Moreover, since alcohol doesn’t have positive benefits for your weight loss, cutting it can give you a substantial advantage. Alcohol is notoriously high in empty calories and natural sugars. Therefore, by cutting them for a month, you’ll automatically slash your unnecessary calories and carbs. One large glass of wine, for example, contains around 200 calories. Cutting that glass of wine saves you all those calories without having to go without a drink. If you have water with a lemon wedge in it, you’ll still have a beverage but without the negative impact on your diet.
Many people love how easy dry January is when it comes to making a positive choice. After all, when you want to lose weight, much of the challenge is in being able to cut calories without being hungry. That said, if many of your calories are coming from alcohol, then swapping out those drinks for herbal tea, black coffee, and water, slashing them is a breeze.
A dry January doesn’t require hunger pangs, feelings of deprivation, or a struggle to be social with your friends. You can still eat out, you can visit friends and family and can have them over. The only thing you’ll be cutting is calories and the cost of your drinks. After all, whether you’re drinking alcohol at home or at a restaurant, a water or a tea is far less expensive than a drink with alcohol – even if you choose a fancy bottled water!
Aside from supporting your weight loss and leaving more money in your pocket, cutting alcohol can have some additional potential benefits, too. For instance, if you find you suffer from the blues over the holidays – or immediately afterward – a dry January can make it easier for you to return to a more positive emotional state. Alcohol is a depressant. Cutting it can not only help you to maintain a better and more balanced mood on the day you would have had it to drink, but also on the day afterward!
Ready to kick start weight loss for 2019? Regardless of whether you held it together through the holiday season or overindulged the whole time, the New Year offers a fresh start. This is your opportunity to tell yourself that you’re worth the effort to get healthy this year. You can look and feel great and reduce your risk of health problems at the same time.
That said, your next step is to know how to begin. While you fine tune your weight management strategy for 2019, there are still several things you can do to kick start weight loss. Use the following list to make sure you get to where you want to be this year and make it the best one yet.(more…)
The right party hacks are going to change the way you think of the holiday season. It’s well underway now, but it’s not too late to start making a difference to your health throughout the rest of the year. Even if you’ve been a bit lax with your eating until now, a few simple changes can turn things around.
The key to surviving this season in a healthy way isn’t to try to abstain from everything. If you try to cut yourself off from everything, you’re only setting yourself up to fail. The holidays happen. That said, with the right party hacks all lined up, you can step out of the whirlwind and into a much calmer breeze.
Some party hacks are things you can do before you head out the door. These are usually the easiest to stick to. They happen before you are swept up by everything going on at the event and all the pressure everyone is putting on you to eat and drink more than you otherwise would. Use the following to keep you on top of your health this season:
At this time of year, when weight control feels as though it’s impossible, there are sugary treats everywhere you look. Whether you’re at work, shopping, visiting with friends and family, or simply spending an evening at home, it’s as though sweet treats are multiplying it the pantry. If you have a sweet tooth, it’s easy to feel as though you don’t have a choice but to keep eating.
Fortunately, there are some things you can do to keep your weight control going while still appeasing your sweet tooth. Among the top options is fruit. These may not be the foods you’re actually craving, but if you have them handy and pop one into your mouth while you’re craving sweets, it can help!(more…)
If you’re feeling nervous about what December has in store for your nutrition, then you’ll want to have the right holiday eating tips on your side. These handy little tricks can make the difference between making the right choice or the destructive one. This doesn’t mean that you’re going to have to give up on all the meals and treats you love. However, it can help you to control your intake and reduce the harm overindulgence can cause.
As much as we’d like to resist, we also need to be realistic about participating in – and enjoying – the season. Use these holiday eating tips to help you out this year.
Permanent weight loss is the goal of millions of people across the United States. It’s no mystery why. The majority of us are obese or overweight. As information grows about the dangers of carrying excess weight, more people are attempting to reach a healthy BMI. That said, there are a lot of challenges that come with trying to drop the pounds.
The first is that it’s not typically easy to lose the excess weight in the first place. Next, even if you do lose it, trying to turn it into permanent weight loss is easier said than done. All too often, the yo-yo effect kicks in and back come the pounds. In fact, a significant percentage of people who lose weight will not only regain it, but will also find themselves weighing more than they did when they started. This can, of course, be extremely frustrating. It can cause considerable harm to the motivation to try again.
Many of us know we should choose a healthy diet but don’t realize how spoiled we really are to be able to do so. We turn up our noses at foods we don’t like or that we simply don’t feel like at a certain time. There isn’t anything wrong with doing this except that it has led us to start making bad food choices when we’re actually lucky to be able to make good ones if we want to.
Gratitude and being thankful is the theme of the season right now. As such, it’s a good idea to take a moment to think about how lucky we are to choose the foods we want to eat. In fact, we can choose a healthy diet if we want to. Not everyone has that opportunity.
It can feel impossible to get back on track with your diet after you’ve let yourself slip. Whether you’ve stopped altogether, or you’re just cheating all the time, getting back into it can be challenging. It’s not just a matter of knowing what to do. You know what you want to do. However, working it all back into your life doesn’t seem as obvious as it did when you have the motivation of novelty on your side.
Use the following tricks to get back on track when you’ve stumbled from your diet.