weight loss Archives

5 Behaviors for Healthy Weight Loss

Embarking on a weight loss journey is a personal endeavor, one that should be approached with a keen understanding of your unique physiology and a commitment to sustainable, healthy practices. It’s essential to remember that there is no one-size-fits-all approach to weight loss, as individual factors such as genetics, metabolism, and dietary preferences play a significant role in shaping your path to a healthier you.

In this article, we will explore five behaviors for healthy weight loss that prioritize your well-being and long-term success. From the importance of not skipping breakfast to consulting with healthcare providers, we will provide you with a comprehensive guide to achieving your weight loss goals while nurturing your overall health.

Not Skipping Breakfast

We hear a lot of people say that skipping breakfast will cause you to gain weight. According to the U.S. Department of Agriculture’s Economic Research Service, skipping breakfast can reduce your daily calorie intake, but in an unhealthy way. Skipping breakfast can lead to weight loss, but it can increase cholesterol levels compared to those who eat breakfast.

Count your Calories and Create a Meal Schedule

The first and main key to losing weight is to count the calories in the foods you eat, and the second key is to eat every day at the same time. Think of our body as a computer that needs restarting every 24 hours to recharge the batteries. Eating whenever we please can affect our internal body clock, and, in this way, we train our bodies to eat every day at the same time. Our metabolic process will get the engine working on those schedules every day, and it will be easier for the body to process the food.

You Are What You Eat

Are you one of those people who saw the Sirtfood diet that helped Adele lose weight and tried it but couldn’t keep up with it? guilty as charged. If you’re wondering why some diets don’t work for you but do for your friends, it’s because each metabolic system is unique. Before you destroy yourself on extreme diets and starve yourself, you should determine what types of food your body can and cannot process. You just have to go to a good nutritionist or dietitian, and they have special tests where they can check what you can and can’t eat. Green salad and avocado may be ideal for some people, but not for you. This kind of test will help you keep your weight balanced forever, not just in the short term.

Exercise

When it comes to staying active, the important thing is to find an exercise you enjoy and can commit to. Whether it’s cycling, walking, running, or even skiing, they all offer unique benefits and can help you stay fit while having fun. With the winter season approaching, organizing a solo ski holiday can be a fantastic way to embrace the colder months and get some exercise in a beautiful snowy setting. Skiing not only provides a great cardiovascular workout but also engages various muscle groups, offering an excellent overall fitness experience. It’s also a wonderful opportunity to connect with nature and enjoy the serene winter landscapes. If you’re exploring alternative methods, you might also check the Nushape Lipo Wrap reviews, It can provide insights into how others have incorporated it into their wellness routines. You just need to pick which one works best for your body and which one will make you feel better. Physical activities are great for not only losing weight but also improving blood flow, keeping your body strong, and reducing stress.

You just need to pick which one works best for your body and which one will make you feel better. Physical activities are great for not only losing weight but also improving blood flow, keeping your body strong, and reducing stress.

Consulting with Healthcare Providers: A Vital Step for Sustainable Weight Loss

Healthcare providers play a pivotal role in helping individuals achieve their weight loss goals safely and effectively. They begin by crafting personalized weight loss plans, meticulously tailored to each person’s unique needs, taking into account their medical history, current health status, and any potential risks.

These plans prioritize the implementation of safe and sustainable dietary changes and exercise routines, steering clear of the pitfalls and health risks associated with fad diets or extreme exercise programs. Rather, they emphasize gradual, achievable progress.

Regular check-ins with healthcare providers are a cornerstone of these plans. These appointments serve a dual purpose: they allow for the necessary adjustments to the weight loss strategy while closely monitoring the individual’s progress.

Furthermore, healthcare professionals are well-equipped to manage any chronic conditions that may be present, such as diabetes, high blood pressure, or heart disease. These conditions can be effectively addressed while working towards weight loss goals, ensuring comprehensive health improvement.

Importantly, healthcare providers also take measures to prevent nutritional deficiencies, a potential concern during weight loss. They guide obtaining essential nutrients through diet or supplementation, thereby safeguarding the individual’s overall health and well-being.

In certain cases, healthcare providers may recommend more intensive interventions:

Bioidentical Hormone Replacement Therapy (BHRT): BHRT for weight loss offers a solution for individuals dealing with hormone imbalances. This therapy involves the use of bioidentical hormones, which are molecularly identical to those naturally produced by the body. BHRT can be particularly beneficial for those experiencing hormonal issues.

Pharmacotherapy: Prescription medications like Orlistat, Phentermine-Topiramate, and Buproprion-Naltrexone can be prescribed to aid weight loss by reducing appetite or inhibiting the absorption of dietary fat.

Behavioral Therapy: A therapist or counselor specializing in weight management can help individuals address emotional eating and behavioral patterns contributing to weight gain, often using cognitive-behavioral therapy (CBT).

Lifestyle Modification Programs: Tailored programs encompassing dietary changes, regular exercise, and behavioral counseling provide a sustainable, long-term approach to weight loss, fostering healthier habits and choices.

Conclusion

In the quest for healthier living and sustainable weight loss, the journey begins with understanding and respecting your body’s unique needs. By adopting behaviors such as not skipping breakfast, calorie-conscious meal scheduling, mindful food choices, regular exercise, and crucially, seeking guidance from healthcare providers, you can embark on a path to lasting well-being.

Remember, it’s not just about losing weight; it’s about fostering a balanced and fulfilling lifestyle that will support you for the long term. With these principles in mind, you can confidently take charge of your health, ensuring that your weight loss journey is as rewarding as it is sustainable.

6 Things To Consider When Trying To Lose Weight

When it comes to losing weight, there are a lot of things to think about. What works for one person might not work for another, and that’s why it’s important to tailor your weight loss plan specifically for you. In this blog post, we will discuss six things that you should consider when trying to lose weight. Keep these in mind as you embark on your weight loss journey, and you will be more likely to see success!

1. Set Realistic Weight Loss Goals

While it’s important to set goals for yourself, you need to make sure that they are realistic and achievable. Setting extreme weight loss goals can be detrimental and lead to failure. Take the time to create a plan that is reasonable and tailored specifically to your unique needs.

In addition, think about the time frame in which you plan to reach these goals. Setting short-term and long-term goals can help you stay motivated and on track.

2. Fuel Your Body Properly

When trying to lose weight, it’s important to make sure that your body is getting the proper nutrition. Eating a balanced diet full of whole grains, lean proteins, healthy fats and plenty of fruits and vegetables will help ensure that you are giving your body the fuel it needs.

Additionally, try to limit processed foods and sugary snacks. Instead, use fat burning supplements that will aid in your weight loss journey. Make sure that you are familiar with the ingredients and their potential side effects before taking any type of supplement.

3. Incorporate Exercise into Your Routine

Exercise is a vital component of any weight loss plan. Not only does it help with burning calories and building muscle, but it can also be great for boosting your mood and energy levels. Make sure to find an exercise that you enjoy so that you don’t get bored too quickly.

4. Track Your Progress

In order to stay motivated and on track, it’s important to keep track of your progress. This can be done in a variety of ways, such as tracking your calorie intake with an app, weighing yourself regularly, or taking waist measurements. Setting weekly goals and rewarding yourself for reaching them can also be helpful.

5. Don’t Beat Yourself Up

It’s important to remember that weight loss takes time, and you may not see results as quickly as you’d like. If you are feeling discouraged, try to stay positive and celebrate the small victories along your journey. Additionally, don’t be too hard on yourself if you slip up – just get back on track and keep going.

6. Get Support from Others

Finally, don’t be afraid to ask for help when you need it. Whether it’s a friend, family member, or fitness expert, having someone to talk to about your weight loss goals can be extremely beneficial. Having support from others can help make the journey easier and more enjoyable.

By considering these six things when trying to lose weight, you will be better prepared for success. Remember to customize your plan according to your needs, and don’t forget to stay consistent and keep track of your progress along the way. Good luck on your journey!

4 Things to Look for in Hunger Suppressant Pills

It’s completely normal to feel hungry. It’s our bodies trying to tell us that we need some energy to properly function. But what are we going to do if our body is continuously hungry even after large and hearty meals?

This can be pretty concerning if you’re prone to gaining weight, which is why something must be done to curb your appetite. One of the most effective ways to accomplish that is by using appetite suppressant pills.

But what do we know about them? As the name suggests, these are drugs designed to suppress hunger and at the same time, to help you lose weight, however, you can only get these pills if your doctor approves them. If you want to purchase them, yet you want to make sure you’ve bought the best ones, then these are the qualities you should look for.

Factors To Take Into Account Before Obtaining Hunger Suppressants

See What Others Have Said About Them

The market is loaded with various types of hunger suppressant pills, however, that doesn’t necessarily mean that all of them are worth the cash. On the contrary. Namely, a lot of them were developed by disreputable manufacturers.

Therefore, you should check them all before you acquire any of these suppressants. One of the best ways to get in-depth info regarding these pills is by reading appetite suppressant reviews that were written by users who have previously used them. Generally speaking, it’s very simple to hunt them down.

Just rely on Google’s (or any other search engine) resourcefulness to lead you to the sites that are dedicated to these pills.

Moving On To Potency

It frequently occurs that these pills do not contain enough of the major ingredients to be efficient. Reports that were published several years ago have shown that some of these suppressants contain fewer ingredients than what’s listed on the label.

On the other hand, you can stumble upon these pills that consist of too many of the key ingredients which are also not desirable due to the fact that they can negatively impact your health.

That’s precisely one of the reasons why various tests are conducted to make sure that the pills you are purchasing have the stated amount of ingredients in every single dose.

What Else Is Essential To Highlight?

Focus On Your Label Reading Skills

The truth is, labels are created to attract your attention, so you can obtain a particular product. The same goes for these pills. Even though manufacturers are generally obligated to follow certain rules concerning health claims, there are still suppressants that claim that they can do more than they actually can.

And that can be dangerous, especially if you’re a gullible person who believes everything someone says. So the point is that if something sounds too good to be true, then it most likely is.

And if you do not pay attention to these things, you’ll end up wasting your money on a low-quality product which isn’t even the worst-case scenario because the worst thing that can happen to you is to end up with pills that could seriously jeopardize your health.

Additionally, you should look past the claims that can be found on the front of the label and focus on reviewing the hunger suppressants facts charts and ingredients. Precisely this method is going to provide you with an idea of what is in the bottle and the amount you’re supposed to take. More importantly, out there you’ll be able to find the contact info and the name of the manufacturer.

Never Ever Forget To Check The Expiration Date

You would think that that’s something that people always pay attention to, but you wouldn’t believe how many people tend to overlook it, thinking that a certain product hasn’t expired. And that’s a completely wrong approach.

At the end of the day, you do not want to end up buying pills that are past their prime, and most importantly, you do not want to waste your cash on something that has expired. What’s so wrong with it?

Keep in mind that all active ingredients that are in these pills will in time become inactive which means that you will not be able to reap the benefits of these hunger suppressants. Not to mention the fact that consuming something that’s expired can negatively affect your health. Consequently, you should always pay attention to the expiration date!

If you’ve decided to obtain hunger suppressant pills, then the least you can do is to take all these elements into consideration, because, after all, you do not want to “treat” your body with something that’s potentially harmful

Inexpensive And Effective Ways To Lose Weight And Get Fit

Weight loss is a topic that many people struggle with. It can be challenging to find the motivation and time required to lose weight and get fit. But, it doesn’t have to be this way! There are plenty of inexpensive and effective ways you can take control of your fitness goals without breaking the bank or spending too much time on them. In this blog post, we will discuss how you can do just that! Check on the list below.

Eat a Healthy Breakfast

Losing weight is all about making smart choices, and eating a healthy breakfast will help you do just that. A good breakfast should be full of whole grains, lean proteins, leafy greens, and fruit. This combination will provide your body with the energy it needs to get through the day without causing unnecessary hunger pangs later on. To make things even better, eating a healthy breakfast will get your metabolism going for the day and help you burn more calories throughout it.

If you don’t have time to prepare a big meal in the morning, opt for something simple like oatmeal or fruit with yogurt. Eating smaller meals frequently during the day can also be beneficial if you find it hard to fit in a proper breakfast each morning.

Exercise Regularly and Consistently

As you probably know, one of the best ways to lose weight and get fit is through exercise. But it’s not just about getting up off the couch once in a while for 30 minutes – that won’t do much good! Make sure you’re exercising regularly (at least three times per week) and consistently (for at least 20-30 minutes each session). With a fitness app, you will get customized workouts while also keeping track of your progress and the calories you burn. The more you put in, the better your results will be.

If it’s hard for you to find time during the day to exercise, why not do something that doesn’t require much planning? Try waking up earlier or going to bed later so that you can fit in at least 30 minutes of physical activity before starting with your day or winding down for the night.

Drink More Water

Many people underestimate the power of water for weight loss. Drinking more water throughout your day can help you lose weight in several ways – it boosts your metabolism, fills up your stomach so that you don’t feel hungry as often, and helps flush out toxins from your body.

Try to drink at least eight glasses (64 ounces) of water each day to keep yourself hydrated and encourage weight loss. If you’re having a hard time drinking that much, try adding some fruits like lemons or oranges into your pitcher so that it’s easier for you to drink more of the tasty beverage throughout the day.

Get Plenty of Sleep

Getting enough sleep is crucial for your overall health. When you sleep, your body releases hormones that help with proper weight loss and muscle growth. Without these important chemicals to work with, it will be harder than normal for you to lose weight or build muscle mass – not what you want when trying to get fit!

Make sure that you’re getting at least seven hours of sleep each night so that your body is energized and ready to go for the next day. If you struggle with sleeping, try turning off all electronics in the evening and relaxing before bedtime – it can be difficult at first, but you will eventually get used to a schedule like this one!

Don’t Give in to the Temptation of Skipping Meals or Depriving Yourself of Food

If you’re trying to lose weight, it’s not a good idea to skip meals or deprive yourself of food – this can cause your body to hold on to fat and store more calories than before. Instead, try reducing the amount you eat at each meal to feel satisfied without feeling like there is nothing left for you in life.

If you’re looking for some healthy recipes that are easy to make, try searching through Pinterest. There are hundreds of blogs and websites with tried-and-true dishes that will help keep your taste buds happy without breaking the calorie bank!

Find an Exercise You Enjoy Doing

If you’re trying to lose weight, you must find an exercise routine to keep your spirits up and help provide the motivation needed for a better tomorrow. Make sure the activity is something you enjoy doing so that even if your body aches after exercising, at least there are good memories attached to the experience!

By doing so, you can make it easier on yourself to stick with the right workout plan and not give up before you’ve given exercise a fair shot.

Now that you know about a few inexpensive ways to lose weight, there’s no better time than today to get started! Put what you learned here into practice in your daily life so that by next month, all of your hard work will pay off.

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10 Ways to Get in Shape Faster

Changing your body composition takes time and dedication to a healthy lifestyle. It is tough to get significant changes in body composition in a short period. However, there are certain things that you can do to push the process along.

In this article, we’ll be sharing 10 ways for getting in shape faster so you can kick start your weight loss and get that desired body composition in just a few weeks. So, let’s get started!

1. Make Diet Changes

Regardless of your fitness or health goal, make sure to have a balanced diet. Take food from each food group every day. This will make sure you have enough food for your body and activity level.

Protein plays a significant role in your diet, especially when you’re trying to get in shape. Make sure to consume around 50 to 60 grams of protein every day. It will maintain your lean muscle mass and fuel your workouts.

Also, add 6 to 9 servings of vegetables and fruits every day. These foods are low in calories, but they will supply many essential minerals and vitamins to your body.

To boost metabolism and burn fat, you can include some supplements in your daily meals. Natural supplement s on FitnessBond can greatly improve your metabolism and help you burn calories for energy, rather than storing them as fat, 24 hours/day.

2. Don’t Skip Meals

When you are trying to get in shape and increase your physical activity level, you will require enough fuel from your diet to maintain your lifestyle. Skipping meals regularly can cause loss of lean muscle mass or result in unwanted weight loss. This will make your fitness journey more difficult.

As a result, skipping meals is never a good idea. Additionally, eating a small portion of meals from time to time throughout the day can help you avoid unhealthy snacking and overeating.

3. Take a Pre or Post Workout Snack

When you increase the amount of time, frequency, or duration of your workouts, you may find yourself hungrier and need to take either a pre or post-workout snack to fuel your workouts and help improve recovery.

It’s best to keep pre-workout snacks to a minimum. Fruits, a glass of low-fat milk, or a whole-grain bread slice with jam are all good options. These will provide immediate energy to your body, allowing you to complete your workout.

To help your body repair and recover, take your post-workout snack within 45 minutes of finishing your workout. This is the time when the rate of absorption is highest. Try a protein shake, an apple with peanut butter, or simply a healthy meal.

4. Stay Hydrated

With increased physical activity, more water and fluids will be lost from your sweat. Therefore, in addition to eating regular balanced meals, you’ll need to make sure you’re consuming enough fluids each day to replace the fluids lost through your activities.

It is not possible to metabolize stored carbs or fat without enough water in your system. It boosts your metabolism and helps the body burn fat.

Most health professionals recommend drinking at least 8 to 13 glasses every day. Only take fluids that will hydrate your body without adding extra calories. Try water, flavored water, decaf tea, and decaf coffee.

5. Try Interval Training

Interval training can help you get fit quickly as it helps your body learn to recover and build stamina.

When short bursts of high-intensity speed and exertion are alternated with slower low-intensity recuperation, we call it interval training. You can implement this on gym equipment or run outside. Usually, intervals are 1:1 or 1:2 ratios.

For example, you may run at a high intensity for two minutes, then at a low intensity for four minutes. Although it is at a lower intensity, it is necessary to keep moving.

Studies have demonstrated that this high-intensity training can be similarly effective as moderate-intensity continuous exercise in losing body fat. This can save you time at the gym and rapidly improve your fitness levels.

6. Lift Weights

Everything from small barbells to heavy deadlifting can remarkably increase the rate you get fit and gain strength. A weight-training workout can make your metabolism more active for up to 38 hours.

Lifting weights also helps you build muscle mass. The more muscle you have, the more calories your body will burn at rest. In a day spent at rest, ten pounds of muscle burns fifty calories, whereas ten pounds of fat only burns twenty.

7. Do Combined Exercises

Combining a few exercises engages two or more separate muscle groups. They’re a fantastic method to maximize your work and time while getting in shape rapidly.

They also tend to mimic real-life movement patterns, such as lifting, pushing, pressing, and pulling. This will improve your range of motion and allow you to move more efficiently in daily life.

For example, in jumping lunges, you need to begin in a low lunge position with your right foot forward. Then, jump and switch to land back in a lunge position, with your left foot forward. The jumping activates your core, while the lunges activate glutes, quadriceps, and hamstrings. Push-ups, deadlifts, and squats also work for more than one group at a time.

8. Keep Your Routine Fresh

Combined exercises, cardio, and weight lifting are all effective workouts to get in shape. Within each type, you have a range of options to choose from.

Make sure to change your routine to avoid getting bored and exercise each part of your body. It will challenge your body to try and do more.

9. Find a Workout Partner

A little motivation can go a long way. Finding a workout partner is a great way to stay motivated and make exercising more fun.

However, when you reach a plateau in weight loss/gain, physical ability, or overall health but you still haven’t reached your goals, you may need to make changes to continue improving.

In that case, you must discuss with your workout partner the changes you want to make. If they do not seem motivated to continue, consider a thirty-day break where you both try different activities.

10. Pace Yourself

When you are trying to get in shape, it is easy to go all-in at the beginning. This may accelerate weight loss initially. However, it usually leads to backtracking and burnout over time. You have your whole life to be in shape, so don’t expect to go from couch potato to super athlete in a week.

If you are starting strength training, work with less weight than you can theoretically lift. If you are starting a running regime, run less than you can to begin. Increasing intensity and pushing yourself can come later when your body becomes comfortable with a regular workout.

Follow these ways to lose weight, improve your habits, and gain the benefits of an active lifestyle. You will get amazing results in a month, or even less, as long as you eat healthy foods and exercise regularly. Good luck!

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Intermittent Fasting as a Couple – 5 Tips for Success

These days, more and more people are realizing that intermittent fasting has tons of health benefits.

It can help you prevent various chronic illnesses, and even reverse some of them (like type 2 diabetes).

But what if you wanna try intermittent fasting, and your partner’s not on board?

Today I’ll share a few tips and suggestions about how you can implement intermittent fasting as a couple, or a family.

Discuss Your Goals

First off, it’s a good idea to sit down and discuss your motivation with your partner. In other words, don’t just tell them you want to try fasting, talk about the frustrations that made you want to try this in the first place. Then tell them your health goals, how you think fasting can help, and what sacrifices you’re willing to make.

If you spend some time chatting about these issues, your partner is a lot more likely to be supportive. In some cases, they may even decide to try it out with you.

Choose Breakfast or Dinner – Whichever is More Convenient

The easiest way to start intermittent fasting is to simply shift the timing of one of your meals, at least one day per week.

In other words, you could delay breakfast by a couple hours (or skip it). On the other end of the spectrum, you could eat dinner a bit earlier (or skip it).

Talk to your partner about which meal is more important to them, in terms of sitting down and eating together. Most people prioritize dinner, because it has a stronger social element, but other people may be the opposite.

And don’t forget, you don’t have to do it the same way every day because…

Fasting is Flexible – Adapt to Your Schedule

One of the great things about intermittent fasting is that it’s super flexible. You don’t have to do it the same way every day, which makes it really convenient and adaptable to almost any lifestyle.

For example, you may find it convenient to skip breakfast on weekdays, but perhaps you like having a special breakfast with your family on weekends. And that would be totally fine.

Keep track of what works for you over time, and talk to your family about it. See what works for the best for everyone involved, and then get into a routine.

Focus on the Benefits

If you think about it, fasting can actually be really convenient and save you time and effort.

For example, think of all the time and effort you could save in terms of shopping, cooking, and clean-up if you skipped breakfast (or dinner) a few days per week.

Notice these “wins” and bring them up when you talk to your family members. That will help you remember the positive benefits you get from intermittent fasting (other than the health benefits).

If You Have Kids…

In addition to your partner, having kids throws an extra wrinkle into the situation.

Here are a couple tips you can try if you have kids:

First, even if you’re going to skip breakfast you could still sit down with your kids when they’re eating breakfast, and drink a cup of black coffee or some type of tea.

It’s ok to drink coffee, tea, or something like apple cider vinegar while fasting because they have almost no calories and don’t really disrupt your fast. And by having a drink you can make it seem like you’re still “participating” in the meal.

If you decide to skip dinner you could do something similar. This is a good way to still have that family time while getting the health benefits of fasting.

Final Thoughts

Intermittent fasting has a ton of health benefits, but sometimes it can be challenging to coordinate as a couple, or with family members.

Overall, fasting is super flexible and it’s worth using a little bit of creativity to figure out something that works.

By implementing intermittent fasting into your lifestyle, you’ll be more likely to live longer and avoid illness, which means you can spend more quality time with your family in the long run.

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About The Author

Ben Tanner is a physician assistant / PA (similar to a doctor) with experience working in the emergency room, family practice, and urgent care. After observing the devastating complications of diabetes and other chronic illnesses, he started a website about fasting to help other people take control of their health.

How to Balance Your Energy Levels by Controlling Your Hunger Hormone

It’s a common misconception that you can only control your hunger hormone by controlling your calorie intake.

But what actually controls the amount of ghrelin in your system, the hunger hormone? Well for starters, it’s not all down to food. Plenty of other factors influence the levels of ghrelin in our bodies, not least exercise and stress.

But that’s not all. Did you know that eating too many high-carbohydrate foods, such as potatoes and pasta, can also affect how much ghrelin your body produces?

So why are low carb high fat foods better at controlling hunger? And what does this mean for your waistline?

What is the hunger hormone?

Ghrelin is a hormone produced in your stomach when it senses that your body is running low on energy.

It’s the main ‘hunger hormone’ that tells your brain that you need more energy, and triggers increased levels of a chemical called ketones in your blood, which provide you with energy to meet this demand.

When ghrelin levels are low, you feel the need for food and are more likely to eat when you don’t need to. This is bad news if you want to keep off fat around your middle.

When ghrelin levels are high, your body feels satisfied and you’re less likely to eat when you don’t need to. This is good news if you want to keep the weight off. This is why your stomach often grumbles after meals that are rich in protein and fat.

So by eating foods that naturally raise ghrelin levels, such as eggs, meat and nuts, our bodies get a ready supply of energy at the times they need it most – without craving food all the time.

Conversely, foods that naturally lower ghrelin levels, such as potatoes and pasta, will generally make you feel fuller for longer and may also increase levels of a chemical called leptin in your body. So high-carbohydrate foods are more likely to cause you to overeat than low-carb, high-fat meals.

HORMONES & ENERGY

Your metabolism is vital for controlling your energy. Metabolism itself is essentially what proportion of energy (calories) you burn. one among the best players of this is…you guessed it! Your thyroid hormones.

Your thyroid releases hormones that affect the metabolism of all the cells in your body. If it’s too low and your metabolism goes down (hypothyroid), you’ll feel cold, hungry and tired. If it’s too high and your metabolism is just too fast (hyperthyroid), you’ll feel hot, jittery and reduced .

What you really want is a perfect metabolism, ideal energy use, ideal temperature, and a perfect weight. Your thyroid hormones are the master controller here.

HORMONES & WEIGHT

Your weight could also be controlled by hormones, quite you think! Insulin controls your blood glucose , and whether that sugar goes to be stored as fat or not. And when your blood glucose is just too low, you’ll start craving sugar and carbs.

You also have hormones that control your appetite! How hungry and the way full you are feeling are controlled by the hormones ghrelin & leptin. When those hormones are out of balance, you’ll end up eager to eat because your body thinks you’re hungry and not satisfied…even if that’s not true!

Also craving food (especially sugary sweets) and not feeling full are getting to be huge drives for you to eat more. albeit your body doesn’t truly need it, the hormonal signals tell you that you simply do.

Ever wondered why you’re feeling so moody and irritable lately? You might be experiencing hormonal imbalance: this can be caused by a number of factors, not least of which is diet.

Luckily, there are a number of natural methods to help re-balance your hormones. From foods and herbs to supplements and detoxes, you can know more about a balance that’s right for you.

1. Garlic

Garlic is a well-known spice that is used in cooking around the world. It offers a number of health benefits from fighting colds to boosting the immune system and even preventing heart disease. But did you know it’s also great for hormonal balance? That’s because garlic can help to boost estrogen levels, which in turn works to preserve bone density and tone muscle tissue.

2. Fat

Eating foods rich in good fats are great for your hormones. But what’s the best one to include in your diet? Olive oil, avocado, and coconut oil are all fabulous. These can help to balance out high levels of cortisol, which is a stress hormone, and increasing insulin sensitivity will keep you energized throughout the day.

3. Seeds

Eating a handful of seeds, such as sunflower, pumpkin, and chia regularly will help balance hormones. Flaxseeds have been found to be particularly beneficial for balancing estrogen and testosterone levels. Chia seeds are particularly useful in regulating hormones because they contain both omega 3 and omega 6 fatty acids. Another way to consume these is through walnuts, which also come with a host of other health benefits. Simply eat them whole or as part of a salad.

4. Flax

Flaxseeds not only work to balance out estrogen and testosterone, they can also help to balance out your blood sugar levels. This is because they contain a substance known as lignans, which help to normalize leptin and insulin production. This can help to reduce cravings for sweet and sugary foods. You’ll find flax seeds among the grains in your local supermarket; sprinkle them on your breakfast cereal or stir them into your yogurt for a healthy breakfast every day.

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Benefits of Working out in the Morning

Besides helping you lose weight, exercise has many health and lifestyle benefits. It reduces the risk of heart diseases, helps manage blood sugar, strengthens bones and muscles, and improves mental health among others. In addition, exercise lifts up mood and spirits and rejuvenates the body. It is for these benefits that you should strive to exercise regularly. In fact, regular exercise is recommended for everyone regardless of age. However, it can be difficult to keep up when nursing a knee injury or other illness.

When it comes to reaping the benefits of morning exercise, consistency is key. Even as you pick a good time for you depending on your schedule, it should be consistent. However, while it is not the rule of the thumb to exercise in the morning, working out at this time sure comes with some benefits. Here are some of them.

1. Benefits of morning exercise include fewer distractions

One thing that comes between exercise and most people is time. Fixing a workout session in between a busy schedule can be very challenging. You will always have something you have to do before hitting the gym, only for the day to end without doing it. A perfect excuse for skipping the gym especially if you are not committed. In addition, juggling between a 9-5 job and personal tasks can leave you so tired to find the strength for exercise at the end of the day.

On the other hand, you aren’t tired when you wake up in the morning. You also haven’t started on your day’s tasks, so you have nothing distracting you. You have more chances of establishing a consistent routine in the morning than the rest of the day. You are free to start the day fresh and make the most of your day.

2. It gives your day a good start

One of the important benefits of morning exercise is a boost in energy and reduction in fatigue. It is also known to increase focus and alertness. Additionally, exercising releases feel-good hormones and suppresses the hormone that causes stress.

Working out in the morning goes a long way to give a good start to the day. You start the day energized and in high spirits. You have the energy and the required focus to power through tasks throughout the day. It will also motivate you to work harder and smarter.

3. Improved discipline in life-one of the benefits of morning exercise

Waking up in the morning is always a struggle for most people. It takes a lot of sacrifices to master the discipline to wake up early and start the day with a work out session. Developing the habit takes time, but it gets easier with time. The good thing is that, as you master this habit, the discipline is bound to spill over to other aspects of your life.

Additionally, the sacrifice of waking up early in the morning can be enough to help you develop a discipline of healthy eating. It would be a waste if you sacrificed your sleep only to mess up with unhealthy foods during the day. You will be more committed to doing what it takes to lead a healthy lifestyle.

4. It improves sleep

Another one of the benefits of morning exercise is an improvement in sleeping habits. As said earlier, exercise boosts the release of endorphins, which are the hormones that make someone feel happy. If you exercise in the evening, these hormones can make it harder for you to fall asleep. If you want the exercise to improve your sleeping habits, it is better done way before your bedtime. The morning makes a perfect time. Besides, working out in the morning helps you stay active throughout the day. The exhaustion will help you fall asleep much faster.

5. It enhances metabolism

The body burns calories as you move around and go about your day doing tasks. After a workout session, the rate at which the body burns calories is higher as compared to when you have not worked out your body. When you wake up in the morning for exercise, you set up the pace for your metabolism. When you eat after your morning workout and later in the day, your metabolism is still pumped up to burn more calories. This means that there are no extra calories to store as fat, which allows you to achieve your dream body faster.

6. It means better mood

Keep in mind that physical activity is one of the natural remedies while dealing with stress. One of the benefits of morning exercise is that the brain makes more endorphins that are feel-good neurotransmitters. This is the reason for getting a runner’s high. This also doubles up as a distraction away from anxiety. Morning exercise is a terrific way of starting your day on a positive note. There is a sense of achievement involved in the morning exercise and it provides an optimistic outlook for the rest of the day.

7. Weight loss

Workout in the early morning can be one of the better ways of losing weight. This fact was supported by a study conducted in 2015 which was published by reputable resources. While collecting data for the study, ten men were asked to perform the exercise at different times in the morning, afternoon, and evening in separate sessions. The researchers found out that the fat burning over 24 hours was at the highest for those who worked out early in the mornings just before breakfast. When you are looking to lose weight the early morning exercise is the way to go. You can also get regular exercise by using electric bikes. Adding an electric bike kit to a regular bike allows you to ride for longer periods and greatly benefits your health. It is also possible to modify the regular bike to convert it into an electric one.

8. Control over appetite

Generally speaking, the morning exercise allows you to regulate the appetite by decreasing ghrelin that is a hunger hormone. The exercise routine can also increase satiety hormones such as peptide YY and peptide 1 that is similar to glucagon. Apart from that, working out in the early mornings can control the appetite even further. There was a study conducted in 2012 where 35 women walked by using a treadmill for 45 minutes in the morning. After they completed the exercise the researchers measured their brain waves as they looked at photographs of food and flowers. After a week the same procedure was repeated without getting the morning exercise. Researchers found out that the women’s brain showed a stronger response towards food images when had no exercise in the mornings. It suggests that morning workouts can improve the way your brain reacts to the food consumption cues.

Conclusion

There are many benefits of morning exercise including those mentioned above. While we can agree that not everyone is a morning person, establishing a morning workout routine is worth the sacrifice. Perhaps it would help if you prepare your workout gear the night before, set an alarm, and start with easier and enjoyable routines until you get the hang of it.

About The Author

Eve Romley is a psychologist with 6 years of expertise by profession, but she is really passionate about writing, and always curious to learn new things. In her free time, she likes to explore the outdoors and exercise.

Weight Training For Weight Loss: A First-Time Guide

Weight training can be an exciting and beneficial way to kickstart your weight loss, or even get past that frustrating plateau. Getting started as a first-timer however can be a little daunting, especially when trying to navigate equipment or routines. The best place to start is always with a little education before you dive into weight training. Finding the right routine for weight loss as a first-timer is critical to success and sticking to your plans. If you’re starting a weight training routine for the first time, here is a simple guide to help get you started.

Equipment

Weight training is all about resistance and loading up your muscle groups to help build that muscle mass. The best place to start as a first-timer is understanding the different equipment you can use. One of the most common and beneficial pieces of equipment for weight training is weight plates. Used on most machines in the gym, knowing the variations in size and weight available is crucial to starting a weights training program. Generally speaking, the larger the plate, the heavier the weight, so be sure to start light and focus on form first. Weight training is about how much you lift, it’s about form, focus and progression.

The other equipment you’ll want to learn about is cable vs free moving machines. Cable machines utilize cables to help provide a small amount of momentum and assistance. For first-time weight training, cable machines are a great place to start, as they can help you get comfortable with the machines and training with weights.

Why weights instead of cardio?

Weight training is often associated with gaining muscle and actually trying to get bigger instead of smaller. A common misconception is that cardio is better for weight loss than weight training. This isn’t necessarily correct, the answer is much more about a combination of both. Cardio exercises are great to get your heart rate up, but if you are outside the optimal fat-burning one for your body, you can actually burn muscle as well as fat.

Weight training adds a great dimension to create a really well-rounded routine, the opportunity to build lean muscle mass. Lean muscle mass is the layer of muscle that helps burn fat, in fact, it burns fat twice as fast as cardio can. If you are on a weight loss journey, learn where your optimal heart rate zone is for fat loss, so you can target your cardio. Then add some weight training in and watch the kilograms start to fall away as you get closer to your goals.

Find the right help

Weight training can be very complex if you allow yourself to get overwhelmed with the multitude of approaches available. Instead, find the source of information that works best for you. That might be an online resource which allows you to fill out your goals, current circumstances and then offers a program to follow. You might even find a fitness app keeps you accountable to your goals.

Alternatively, personal training might be a better option for you, especially if you prefer a personal touch. Personal trainers can be a great resource to help understand your personal circumstances around injury, capability and goals, they can also answer any questions you may have. Whatever the better option is for you, be sure to find the right help you need before getting started as a first-timer. One key aspect often overlooked when embarking on a weight loss journey is how to avoid loose skin after weight loss. Incorporating weight training into your routine can be a game-changer in this regard. Not only does it aid in weight loss and help push past plateaus, but it also plays a crucial role in maintaining skin elasticity. As you build muscle, your skin can tighten around these new contours, reducing the chances of loose skin. Starting with the right approach to weight training is essential, ensuring you build muscle effectively while losing fat. This not only enhances your physique but also supports healthy skin throughout your weight loss journey.

Weight training can be the perfect complement to your weight loss goals, especially if you hit a bit of a brick wall in your progress. Adding variety, a new challenge and the opportunity to build lean muscle mass makes weight training the perfect aid in weight loss journeys. As a first-timer, it can be daunting, so if you’re starting your journey and need a little help, then consider these simple tips.

Keto for Beginners: What You Can and Cannot Eat

If you are serious about losing weight, feeling healthier and more energized, there are different lifestyle choices to make. Healthy feeding is at the forefront of these choices. There are several diets that guarantee weight loss, but not many of them are considered healthy. The Keto diet is one of the very few healthy ones that will help you lose weight fast while feeling more energized and healthier. But what is a keto diet, and how do you approach it as a beginner? We will answer these questions as briefly as possible.

Keto Diet Meaning

Ketogenic diet (simply called the keto diet) is a high-fat and highly restrictive regime that can help you lose weight fast, even as a beginner. It aims to nearly remove all carbohydrates from your plate and offer lots of healthy fat as your primary energy source. There will also be a lot of protein included in your keto meal plan.

The keto diet was created about a century ago to help manage epilepsy. It didn’t enjoy extensive popularity in the early days. It remained somewhat unknown for decades until it was adopted by individuals who wanted to lose weight fast. Its reputation has been boosted by endorsements from celebrities like Kourtney Kardashian and Halle Berry. Considering that this diet is healthy and has little or no side effects, it is highly recommended by the experts at MyKetoCoach.

Easy Keto for Beginners

Keto for beginners is a serious topic because most new adherents to the diet are not sure of what they can and cannot eat. A typical keto food list is long, and many beginners cannot keep them to heart. We will try to group the foods in a manner that will make it easier for you to understand and adhere to them.

What You Can Eat On Keto Diet

If you are ready to embrace the keto diet, you must get ready for a whole lot of fat, some good amount of protein, and little to no carbs throughout the day. The specific food types that will make up your keto diet foods are:

● Plenty of Meat like Pork Rinds

● Fatty Seafood like salmon and catfish

● Shellfish like crab, lobster, and oyster

● Fats and Oil Foods like egg, butter, and mayonnaise

● High-Fat Dairy Products

● Select Vegetables like cabbage, eggplants, and tomatoes

● Nuts like almond, peanuts, walnuts, and their respective butter

● Some Berries like raspberries, blueberries, and blackberries

● Low-Carb Fruits such as tomatoes, watermelon, strawberries, cantaloupe, avocado, and peaches.

● Some Beverages like coffee and black tea.

What You Cannot Eat On Keto Diet

When getting an adequate supply of the foods listed above, you should be mindful to avoid food items that will compromise your keto meal. The food you cannot eat in a keto foods diet are:

●. Fruits such as bananas, apples, grapes, oranges, pears, melon, peaches, pineapple, lemons, cherries, mango, limes, plums, grapefruits, and more.

● Most Grains like rice, wheat, oats, and their products

● Starches like bread, cereal, and all kinds of flour

● Legumes like peas, kidney beans, and soybeans

● Sugar and Other Sweeteners

● Sweet Treats like candy, chocolate, and the lots

● Some Cooking Oils like grapeseed oil, soybean oil, sunflower oil, sesame oil, and peanut oil

● Alcohol, especially beer, cider, sweet wine, and all kinds of sweetened alcohol

● Bottled condiments like ketchup and most types of sauce and salad dressings

● Low-Fat Dairy such as skim milk, cream cheese, and fat-free yogurt.

A Keto diet is safe and healthy. It can be a little challenging for beginners to embrace the diet correctly and gain all the benefits, including fast weight loss. We hope that this little post can help you with your keto for beginners’ meal plan. Read further and contact the right experts on how best to embrace the keto diet for the best possible result.

Need a Personal Keto Diet & Coach? Join MyKetoCoach Today!

If you need a highly effective Keto coaching and personalized diet plans, MyKetoCoach is the ideal program for you.MyKetoCoach is very helpful for beginners and relatively easy to start. The program has a lot of recipes and diet plans to help you achieve your goals. Join today to get started. An amazing experience awaits you!