Unless you’ve been going through a digital detox for the last decade, then you’ve likely seen dozens upon dozens of diet challenge posts online and especially on your social media. Everyone from celebrities to your friends and family are trying these temporary strategies meant to get fast results, jumpstart a healthier lifestyle or otherwise benefit your health or weight loss.
That said, as much as a diet challenge often seems like a great idea, they’re not without their downsides. In fact, many of them can actually be harmful as opposed to being helpful.
Just because some types of diet challenge can be risky, it doesn’t mean they should all be avoided. The key is to be very cautious and talk to a health care provider before doing anything that involves a significant change from your current lifestyle.
For instance, if you plan to significantly cut carbs, cut out all sugar, substantially reduce fat intake, go meatless, or even amp up your workouts while you change what you eat, these can all create notable changes in your body. For some people, these changes may be safe. Make sure you’re in that group of people before you make the changes. Unless you’re a nutrition expert, you may not even realize how much impact certain simple and healthy-sounding changes can have.
The very nature of a diet challenge is to do something over the short term. Unfortunately, most research shows that anything that doesn’t have the long-term in mind comes with risks of harm. This doesn’t necessarily mean that it will place your life in danger, but the harm can still be very frustrating.
For instance, if you take on a diet challenge that greatly reduces your caloric intake or that changes your usual macronutrient balance, you may see impressive results while you’re doing it. However, after the 10 days or 30 days of your challenge, returning to a regular healthy lifestyle can cause your weight to balloon back on again.
Sending your body these types of mixed messages can work against your ability to lose weight or maintain your weight loss. When you shift the way your body burns fat, how much energy you provide it through food, or the nature of the food you’re eating, your metabolism changes in order to respond to it. Over the short term, that can mean great news. However, afterward you may end up seeing not only the weight you lost, but some additional pounds as well.
Be extremely selective about the diet challenge you take on and inform yourself before you begin.
Being able to stick to your diet is nearly as important as the weight loss strategy you choose in the first place. In fact, many doctors are now recommending that dieters consider their predicted capacity to keep up with the components of a diet as a main factor for choosing it in the first place.
After all, if you can’t stick to your diet, it won’t provide you with much benefit, no matter what the studies show about its potential. If you slip back into the habits that caused you to gain the weight in the first place, it’s very unlikely that the pounds will come off on the bathroom scale.(more…)
The advent of weight loss pills has made it a breeze for dieting aficionados all around the world to stay in top-notch shape. Regrettably, with a wide array of diet pills dominating the weight loss industry, choosing the right supplement can be quite a daunting task, especially when your health is on the line.
If you are industriously trying to shed those unflattering pounds and are exasperated with swallowing all those mediocre diet pills that tout miracles they certainly cannot provide, it is high time you revamp your weight loss strategy with support from FenFast 375 dieting pills. (more…)
Have you noticed how many diets have been making headlines promising healthy weight control over the past few years? As each month goes by, there is another option added to the top of the pile, promising that it will give the best results. They promise long term, fast and easy management of those excess pounds.
However, very few of them actually provide the healthy weight control they promise. Alternately, many of them offer great results over the short-term but without any possibility to maintain them over the long-term. To help you keep up with the latest, we’ve compiled this list of the best and the worst according to recent research (or lack thereof).(more…)
It seems as though it should be simple to do a workout without getting hurt and with these easy exercise tips, it can be. That said, if you haven’t been active in a while, or if you’re thinking that your body will react the same way to exercise as it did back when you were ten years old and ran or biked everywhere, you are setting up for an unpleasant surprise.
Use these easy exercise tips to gain the spectrum of physical, mental, emotional and even social health benefits from regular activity. At the same time, keep yourself injury-free to avoid pain or the need to stop working out while you heal up!(more…)
If you’re looking to create a successful fitness lifestyle, it may be less challenging than you think. Recent research is now showing that if you do a few quick minutes of moderate to intense exercise throughout the day, you’ll already be off to a great start. In fact, those little “snack” size workouts are enough to improve cardiovascular health.
The study was conducted by kinesiologists at the University of British Columbia (UBC) Okanagan, and McMaster University. Their findings were published in the Applied Physiology, Nutrition and Metabolism journal. They indicated that pretty much anyone can create a successful fitness lifestyle no matter who they are or where they are.
Senior study author Martin Gibala, a McMaster University kinesiology professor pointed out that these small “exercise snacks” are very simple to fit into a day. These very short workouts are enough to form a heart friendly successful fitness lifestyle.
Small sized activities can be made up of virtually anything. The first recommendation Gibala pointed to was stair climbing. He said that people who live in apartment buildings or who work in office towers have the opportunity to vigorously climb a few flights of stairs at lunchtime, during breaks, in the evening, or even first thing in the morning. That, alone, can make up an effective workout.
The idea is to use a regular and convenient activity and do it briskly for a brief vigorous workout. The outcome is that when this is done regularly throughout the day, it’s enough to make a difference to a person’s cardiovascular health.
This is not the first study to indicate that a successful fitness lifestyle doesn’t need to be made up of length workout sessions each day. Instead, They’ve found that short bouts of vigorous exercise, which can otherwise be known as sprint interval training (SIT), are still highly effective. These should consist of intense bursts of activity for about ten minutes at a time, including recovery times between bursts.
In this most recent study, they found that even if lots of tiny vigorous activities were taken on – not even ten minutes at a time – they would also improve cardio-respiratory fitness (CRF). Good CRF is associated with longevity and a reduced risk of cardiovascular disease.
Therefore, as you focus on creating your successful fitness lifestyle, consider simply taking on more of your usual activities in a rapid and vigorous way throughout the day. Run up the stairs. Jog to your car. Get up and do a quick round of jumping jacks. It all adds up and is effective.
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 struggle to be able to control food cravings? If so, you might find that your gym membership is about to become your best friend.
Research has shown that diet has a considerably larger impact on the ability to lose weight than exercise. That said, if you keep up the right exercise, you may be able to better control food cravings driving what you eat. This outcome of new research indicates that exercise may be regaining its status in the dieting world.(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!