Don’t Let One Slip Up Throw You Off Course
Gone overboard on vacation, at a holiday party, or because your mood got the best of you? “When you mess up, my best advice is to pick up right where you left off. Don’t even try to compensate by skipping the next meal because that will just get you into this vicious cycle,” suggest Soloff. Be kind to yourself, reinforce your dedication to eating healthy, and remember nobody is perfect. Just because you didn’t stick to your diet for one day or one week doesn’t mean you can’t hop right back on the bandwagon.
Keep Track Of Your Progress
Keeping track of your progress might be the most essential thing for you to do in order to stay focused on those weight loss goals of yours. You can get creative in doing so, but my go-to way of tracking this progress is by taking photos.
When I look back at the photos I took of myself in my bikini years ago, I smile. In that picture, I see a girl who was unhappy with her body. That makes me smile because of how far Ive come. As I look at the most recent photo Ive taken of myself in the same bikini, I see a girl who has more muscle, less fat, and is much happier with her body.
Looking at the difference between old photos and recent photos of your body is the ultimate motivation. It helps you remember how far youve comeits sort of a pat on the back for all of the hard work youve done and will continue to do.
Blueberries Enhance Focus And Concentration
Including blueberries into your morning routine can help you to overcome the afternoon energy dip. Research has shown that eating blueberries can boost concentration and memory for 5 hours after consumption! The study had volunteers drink a blueberry smoothie in the morning and measured their ability to perform mental tasks mid afternoon. They found that those who drank the blueberry smoothie demonstrated better performance on mental tasks at 5 hours compared to those who consumed the control drink. In fact, those who did not consume the blueberry drink saw their performance drop 15-20%!
Why do blueberries enhance our cognition? Blueberries are rich in antioxidants, vitamin C, vitamin E and most importantly, theyre high in flavonoids. When flavonoids are consumed, they activate an enzyme that stimulates the flow of oxygen and blood to the brain helping with our memory as well as our ability to focus and learn new information.
Tips for getting more blueberries in your diet
- Throw them into a smoothie
- Top them on cereal, oatmeal, granola
- Bake with them
- Need some recipe ideas? Here are 56 ways to eat more blueberries
Dont like blueberries? There are some other foods that are high in flavonoids: green tea, wine, grapes and cocoa.
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Achieve Higher Ketone Levels
Warning:Not recommended for people with type 1 diabetes, see below.
Weve now arrived at tip number 16. If youre still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out a controversial option: higher ketone levels. Why is it controversial? For most people, low or higher ketone levels dont make a difference for health and weight loss, and in general we do not recommend shooting for a specific ketone level.71 However, for some people stalling at weight plateaus while on a low carb diet, trying to raise ketone levels may be of benefit.
So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to release their stored energy and shrink.72
This tends to cause you to want to consume fewer calories than you expend without hunger and lose weight.73 Several of the tips mentioned earlier are about fine-tuning your diet to better this effect.
Ketosis is a state in which the body is efficiently burning fat. Even the brain runs on fat, in the form of ketone bodies. These are energy molecules in the blood which become fuel for our brains after being converted from fat by the liver.74
Here are a few pointers on how to interpret blood ketone results:
Ketones in urine
Breath ketone meters
My personal experience
How to achieve higher ketone levels
Whats The Best Diet For Healthy Weight Loss
Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you wantand keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
The truth is there is no one size fits all solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss thats right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.
While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, dont get too discouraged if a diet that worked for somebody else doesnt work for you. And dont beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if its one you can stick with over time.
Remember: while theres no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve a healthy weight.
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Tip No : Keep A Food Diary
A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you’re consuming — leading you to ultimately take in fewer calories. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.
Lift Heavier To Get Lighter
Although aerobic exercise like brisk walking, running and biking is excellent for weight loss, many people tend to focus solely on cardio and dont add strength training to their routines.
Adding weight lifting to your gym routine can help you build more muscle and tone your entire body.
Whats more, studies have shown that weight lifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you are at rest .
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Strong Bones And Teeth
A healthy diet with calcium and magnesium makes sure you have strong bones and teeth. Keeping the bones healthy prevents osteoporosis and osteoarthritis. Foods that are rich in calcium include broccoli, cauliflower, cabbage, and tofu. Many kinds of cereal and plant-based milks also contain calcium. Foods such as leafy green vegetables, nuts, seeds, and whole grains contain magnesium.
Eat Plenty Of Healthy Fat
Although fat was once considered a dietary villain, its no longer something to be feared. The supposed link between dietary fat and heart disease was a result of flawed research, and emerging evidence suggests that dietary fat and cholesterol play only a small role in heart disease, if any. Besides, fat is vital for healthy brain functioning.
The myelin sheath, or the protective barrier around your nerves, is made of cholesterol. And cholesterol is also a key component of many hormones, which are the chemical messengers that help your body function properly.
In fact, dietary cholesterolfound in animal foodscan help to heal damaged myelin sheaths in people with multiple sclerosis, a condition of nerve demyelination.
Some healthy sources of fat to include in your diet are wild-caught fatty fish, nuts and seeds, avocados, grass-fed beef, pastured eggs, butter, full-fat dairy, avocado oil, coconut oil and olive oil.
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What Is Mindful Eating
Mindful eating is maintaining an in-the-moment awareness of the food and drink you put into your body. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness. Mindful eating requires you to simply acknowledge and accept rather than judge the feelings, thoughts, and bodily sensations you observe. It can extend to the process of buying, preparing, and serving your food as well as consuming it.
For many of us, our busy daily lives often make mealtimes rushed affairs. We find ourselves eating in the car commuting to work, at the desk in front of a computer screen, or parked on the couch watching TV. We eat mindlessly, shoveling food down regardless of whether were still hungry or not. In fact, we often eat for reasons other than hungerto satisfy emotional needs, to relieve stress, or cope with unpleasant emotions such as sadness, anxiety, loneliness, or boredom. Mindful eating is the opposite of this kind of unhealthy mindless eating.
Mindful eating isnt about being perfect, always eating the right things, or never allowing yourself to eat on-the-go again. And its not about establishing strict rules for how many calories you can eat or which foods you have to include or avoid in your diet. Rather, its about focusing all your senses and being present as you shop for, cook, serve, and eat your food.
Ways To Practice Mindful Eating
- Emotional Wellbeing
- 7 Ways to Practice Mindful Eating
In a culture where its easy to be plugged into work and social media 24/7, many of us are sitting down to meals with a fork in one hand and a phone in the other. While keeping up with current events and friends is important, it doesnt need to be at the expense of your health. If you often find yourself so distracted during a meal that you look down at your plate and wonder what exactly happened to all that food, you might want to try mindful eating.
The good news is that you can feel more satisfied than ever if you put yourself on a distraction-free diet. One finding within a review of 24 studies that looked at how distraction and attentiveness influenced eating behaviors was that a distracted eater ate more not only during the distracted meal, but also had a greater intake later in the day.
Taking time to appreciate these aspects of food while eating a snack or meal can help you better understand when you are full. It will also help you to eat slower which will aid in digestion, says Martha Green, Aramark dietitian at Clemson University. Focus on the nutrition and flavor behind every bite to avoid mindless eating. Each food is unique in that it offers different nutrients, flavors and textures, adds Martha.
2. Avoid eating out of a package. Follow the recommended serving size on the snacks nutrition panel. This way you will avoid eating excess calories while also experiencing the flavor, texture and taste.
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Use Your Hands To Measure Portions
Not to eat, but as a free portioning tool. “Your hand is proportionate to your body size, its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrientsno detailed tracking or calorie-counting required,” says St.Pierre.
“These specific hand-sized portions essentially track macros and count calories for you. This lets you simply and easily build out your meals, with minimal counting or tracking required.”
Find Workouts You Actually Enjoy
The great thing about choosing a workout routine is that there are endless possibilities.
While sweating through a spin class might not be your cup of tea, mountain biking in a park might be more up your alley.
Certain activities burn more calories than others. However, you shouldnt choose a workout based solely on the results you think youll get from it.
Its important to find activities that you look forward to doing and that make you happy. That way you are more likely to stick with them.
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Eating To Fill A Void Vs Eating To Improve Well
While eating undoubtedly affects how you feel, its also very true that how you feel affects what, when, and how much you eat. Many of us frequently mistake feelings of anxiety, stress, loneliness, or boredom for hunger pangs and use food in an attempt to cope with these feelings. The discomfort you feel reminds you that you want something, need something to fill a void in your life. That void could be a better relationship, a more fulfilling job, or a spiritual need. When you continually try to fill that void with food, though, you inevitably overlook your real hungers.
As you practice mindful eating and your awareness grows, youll become aware of how often your food consumption has nothing to do with physical hunger, and everything to do with filling an emotional need. As you sit down to eat, ask yourself, What am I truly hungry for? Are you craving that little something to nibble on because youre genuinely hungry or for another reason?
Filling and saturating yourself with food can help mask what youre really hungry for, but only for a short time. And then the real hunger or need will return.
Need other ways to feed your feelings?
Do you eat to feel better or relieve stress? Do you reach for a pint of ice cream when youre feeling down? Order a pizza if youre bored or lonely? Swing by the drive-through after a tough day at work?
Food Staples To Add To Your Fitness
Trust us, your workouts will thank you.
You know when it comes to making fitness gains that what you put into your body matters as much as your performance at the gym. Food is fuel, and if you want to optimize your strength, speed, and stamina, then your meal choices are important. Active individuals need to focus on optimizing carbs and protein before, during, and after exercise, says Julie Upton, MS, RD, a registered dietitian and sports nutritionist based in Northern California.
If you are in a rush, you may reach for a quick option like a packaged bar, but whole foods can be just as speedy. And they certainly help in powering your workout and aid in recovery, thanks to their dynamic nutrients.
Ready to up your fitness-focused meal plan? Here are seven recommendations to add to your weekly food lineup.
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Eating Foods That Promote Brain Health
Cut Down On Sugar And Refined Carbs
Whether or not youre specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.
Less sugar can mean a slimmer waistline
Calories obtained from fructose are more likely to add to fat around your belly. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.
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Be Committed For The Long
The power is in your hands, seize it. “We’ve done over a decade of research with thousands of our clients, men and women from all walks of life, from multiple Olympic gold medalists to people who have never once set foot in a gym . And in that research, we discovered the answer: to get in shape once and for all, you have to do things that are simpler than people expect, but for longer than people expect,” says St.Pierre.