#18 simple ways to make your daily diet healthier

[healthylifewithus]

"A Guide to Keeping Your Heart Healthy: Simple Steps for a Healthier Life"

Introducing the Healthy Heart Solution Kit:

To support your heart health journey, you may want to consider the "Healthy Heart Solution Kit." This comprehensive kit is designed to help you maintain a healthy heart through natural, science-backed methods. It includes:

To get full details click here

Heart-Boosting Supplements:

These supplements are packed with essential vitamins and minerals that support heart health. They can help reduce inflammation, lower cholesterol levels, and promote overall cardiovascular wellness.

2. Healthy Eating Guide:

A detailed guide that provides you with meal plans and recipes to follow a heart-healthy diet. It also includes tips on portion control and making smart food choices.

3. Exercise Plan:

A customized exercise plan that's suitable for your fitness level and designed to improve heart health. Regular workouts can strengthen your heart muscle and reduce the risk of heart disease.

4. Stress Management Techniques:

This part of the kit provides techniques and practices to help you manage stress effectively. Stress reduction is essential for maintaining a healthy heart.

5. Quit Smoking and Alcohol Cessation Guide:

If you smoke or consume alcohol excessively, these guides can be incredibly helpful in breaking these habits, which are detrimental to your heart.The Healthy Heart Solution Kit is a convenient and comprehensive resource to help you on your journey to a healthier heart. By incorporating its components into your daily routine, you can reduce the risk of heart diseases and improve your overall well-being.

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Your heart is a remarkable organ, tirelessly pumping blood throughout your body to keep you alive. It plays a crucial role in maintaining your overall health and well-being. However, with the hectic pace of modern life and unhealthy lifestyle choices, heart problems have become increasingly common. The good news is that you can take simple steps to keep your heart healthy and reduce the risk of heart diseases. In this article, we'll explore some easy-to-follow tips to maintain a healthy heart and introduce you to a product, the "Healthy Heart Solution Kit," that can support your heart health journey.

Eat a Balanced Diet:

Maintaining a heart-healthy diet is essential. Focus on consuming a variety of fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, sugary drinks, and excessive amounts of salt. A balanced diet can help regulate your cholesterol levels, blood pressure, and weight, all of which are key factors in heart health.

Exercise Regularly:

Regular physical activity is crucial for maintaining good heart health. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, per week. Exercise helps strengthen your heart, improve blood circulation, and maintain a healthy weight. Additionally, it can reduce stress and improve your overall well-being.

Manage Stress:

Stress can take a toll on your heart, so it's important to find healthy ways to manage it. Consider practicing relaxation techniques like deep breathing, meditation, or yoga. Taking time for yourself, pursuing hobbies, and spending quality time with loved ones can also reduce stress and promote a healthy heart.

Avoid Smoking and Excessive Alcohol:

Smoking is a major risk factor for heart disease, as it damages blood vessels and increases the risk of blood clots. If you smoke, seek help to quit. Also, limit alcohol consumption, as excessive drinking can lead to high blood pressure and other heart-related issues.

Get Sufficient Sleep:

Aim for 7-9 hours of quality sleep each night. Inadequate sleep can contribute to obesity, high blood pressure, and other heart problems. A consistent sleep schedule and a comfortable sleep environment can help improve your sleep quality.

If you want your heart, healthy please click here<<

[gatekeeper-watchman]

Daily Devotionals for August 18, 2024

Proverbs: God's Wisdom for Daily Living

Devotional Scripture:

Proverbs 23:1-3 (KJV): 1 When thou sittest to eat with a ruler, consider diligently what is before thee: 2 And put a knife to thy throat, if thou be a man given to appetite. 3 Be not desirous of his dainties: for they are deceitful meat. Proverbs 23:1-3 (AMP): 1 When you sit down to eat with a ruler, consider who and what are before you; 2 For you will put a knife to your throat if you are a man given to desire. 3 Be not desirous of his dainties, for it is deceitful food (offered with questionable motives).

Thought for the Day

Whatever dinner function we attend, our conduct should never bring reproach to Christ. We should always abstain from excessive drink or food that leads to drunkenness and gluttony. The phrase "put a knife to your throat" is a Jewish idiom which expresses the meaning that we can "kill an opportunity" if we care more about indulging at the dinner than finding out why we were invited and enjoying the fellowship. People who are gluttons and excessive drinkers lose respect in the eyes of others. Those given to fleshly or carnal appetites can make regrettable agreements while intoxicated, or be led into wicked partnerships by greed. The Bible teaches discipline and moderation in all things pertaining to appetite. "Let your moderation be known unto all men. The Lord is at hand" (Philippians 4:5).

Dinner invitations are perceived as expressions of friendship or approval. Dining encourages a pliable frame of mind. As one saying has it: "the way to a man's heart is through his stomach." The honor of dining with a powerful person can generate pride and an imprudent eagerness to please. His excellent foods can be deceiving. They may be offered with strings attached. A banquet can be given with the motive to win people over to the wrong side of issues. A charming host can be very persuasive. Some shrewd marketers use the "free meal" invitation to persuade people to invest in their schemes or buy their products, while others present legitimate offers. (Some people just like to entertain and be gracious, so this verse does not apply to all invitations, but only those given with wrong motives.) As Christians, we must not yield to manipulation just because someone has furnished a nice meal. Rich food and surroundings can easily arouse the desire for money and what it can buy, tempting one to become involved in something foolish. This is why it is important that we exercise moderation and self-control in all things.

We should also consider not overindulging in the overly-rich and unhealthy foods offered at these banquets. Although rich foods are now abundantly available to the average person in many countries, we would be wise to seek God about what we eat as well. Modern societies choose fast foods, and highly processed foods that contain multitudes of unhealthy additives, instead of foods in their natural forms as God created them. Doctors attribute many ailments to the Western diet, which is high in unhealthy fats and sugars. The overly sweet, salty, greasy, rich and processed foods to which we can become addicted truly qualify as "deceitful foods;" pleasing to the taste and appetite, but robbing the body of nutrients and filling it with toxins.

Daniel, a captive from Israel in Babylon, was given the extremely rich diet of the Gentile king, but requested for himself and his friends a simple diet of pulse (legumes such as beans and lentils, as well as fruits and vegetables). Not only were Daniel and his friends healthier than those who ate rich foods, but God blessed them because they abstained from food that was not good for them. God will also bless us, as we seek to honor Him with our eating habits (Daniel 1:8-17).

Prayer Devotional for the Day

Dear heavenly Father, I am thankful for the variety of the many foods You created for us to enjoy. I do appreciate all the wonderful things You made for us to eat and enjoy. Lord, give us wisdom in the area of eating. Forgive us for partaking in any form of gluttony. Lord, help us to eat in moderation and deliver us from any lust and addiction to food. Help all of Your people who are struggling with being overweight to overcome in this area. Correct our appetites so that we do not desire those things that are bad for us, and help us not to over-indulge in food and drink. Give us strength to resist the temptation to continue eating more than we need. May You be "Lord of the Fork" in my life. I ask in the name of Jesus. Amen. From: Steven P. Miller, @ParkermillerQ, gatekeeperwatchman.org Founder and Administrator of Gatekeeper-Watchman International Group, Sunday, August 18, 2024, Jacksonville, Florida., Duval County, USA..  X … @ParkermillerQ #GWIG, #GWIN, #GWINGO.

[the-smoothiediet]

The Smoothie Diet 21-Day Program: Transform Your Health and Body in Just Three Weeks

Introduction: The Power of Smoothies

Are you looking for a simple, effective, and delicious way to lose weight and improve your overall health? The Smoothie Diet 21-Day Program could be the solution you’ve been searching for. This comprehensive guide will explore the benefits, structure, and effectiveness of this popular diet plan.

What is The Smoothie Diet 21-Day Program?

A Brief Overview

The Smoothie Diet 21-Day Program is a meal replacement plan designed to help individuals lose weight, detoxify their bodies, and boost their energy levels. The program involves replacing two of your daily meals with specially crafted smoothies packed with essential nutrients.

Who Created the Program?

The program was developed by a certified health coach and nutrition expert, who combined scientific research with practical knowledge to create a diet plan that delivers results. The focus is on balanced nutrition and sustainable weight loss.

How Does The Smoothie Diet Work?

Three-Week Structure

Detox Phase (Days 1-3): The initial phase involves drinking detox smoothies to cleanse your system and prepare your body for weight loss.

Core Phase (Days 4-21): During this phase, you replace two meals per day with nutrient-dense smoothies while consuming one solid meal.

Maintenance Phase: After completing the 21-day cycle, you transition back to regular meals while continuing to incorporate smoothies for ongoing benefits.

Key Components of the Program

Smoothie Recipes: Over 36 delicious and healthy smoothie recipes.

Shopping Lists: Weekly shopping lists to ensure you have all the necessary ingredients.

Prep Guides: Tips and guides to make smoothie preparation easy and quick.

The Benefits of The Smoothie Diet 21-Day Program

Rapid Weight Loss

The program is designed to help you lose weight quickly by creating a calorie deficit and promoting fat burning through nutrient-rich smoothies. Many users report significant weight loss within the first week.

Increased Energy Levels

The smoothies are packed with vitamins, minerals, and antioxidants that provide sustained energy throughout the day, helping you feel more active and alert.

Improved Digestion

High in fiber, the smoothies aid in digestion and help prevent bloating and constipation, promoting a healthier gut.

Overall Health Enhancement

The program supports overall health by providing essential nutrients, boosting immunity, improving skin health, and increasing vitality.

What You Get with The Smoothie Diet 21-Day Program

Comprehensive Guides

The program includes detailed guides that walk you through each step, making it easy to understand and follow. From detox phases to core smoothie recipes, everything is laid out clearly.

Weekly Shopping Lists

To simplify the process, the program provides weekly shopping lists, ensuring you have all the necessary ingredients to make your smoothies.

Smoothie Recipes

With over 36 fat-burning smoothie recipes, you’ll never get bored. These recipes are designed to be both delicious and nutritious, ensuring you enjoy your weight loss journey.

How to Start The Smoothie Diet 21-Day Program

Prepare Your Kitchen

Gather all the necessary ingredients using the provided shopping lists and ensure you have a high-quality blender for smooth and easy preparation.

Follow the Quick-Start Guide

Begin with the quick-start guide to understand the program’s structure and get started immediately. This guide will help you grasp the basics and set you up for success.

Begin with the Detox Phase

Start with the three-day detox phase to cleanse your system and prepare your body for effective weight loss. This phase helps eliminate toxins and reset your body.

Transition to the Core Phase

Replace two meals per day with the delicious smoothies while having one solid, balanced meal. Follow this regimen for the next 18 days to achieve optimal results.

Maintain Your Results

After completing the 21-day program, transition back to regular meals while continuing to incorporate smoothies to maintain your weight loss and health improvements.

Tips for Success on The Smoothie Diet

Stay Consistent

Consistency is key to achieving the best results. Follow the program’s guidelines strictly and avoid skipping meals or deviating from the plan.

Hydrate

Drink plenty of water throughout the day to stay hydrated and support your body’s detoxification processes.

Exercise Regularly

Incorporate regular physical activity into your routine to enhance the weight loss benefits of the program. Aim for at least 30 minutes of exercise most days.

Listen to Your Body

Pay attention to how your body responds to the diet. If you experience any adverse effects, adjust your intake or consult a healthcare professional.

Real-Life Success Stories

Testimonials

"I lost 15 pounds in three weeks with The Smoothie Diet. The smoothies were delicious and kept me full. I feel more energetic and healthier than ever before."

"The Smoothie Diet was a life-changer for me. I not only lost weight but also saw improvements in my skin and digestion. The smoothies were easy to make and tasted great."

Conclusion: Start Your Transformation Today

The Smoothie Diet 21-Day Program offers a powerful, straightforward approach to rapid weight loss and health improvement. By following the program’s guidelines and maintaining consistency, you can achieve significant transformations in just three weeks.

Ready to take the first step towards a healthier, fitter you? Download The Smoothie Diet 21-Day Program today and embark on your journey to optimal health and wellness.

Source ( Official Website ) : https://thesmoothiediet.org/

[globalhoocart]

Easy Weight Loss: 29 Practical Tips That Really Make a Difference

In the quest for shedding those extra pounds, the journey often seems daunting.

Fad diets and extreme workouts might promise quick results, but sustainable weight loss comes from adopting simple and practical changes to your daily routine.

Let's explore 29 easy and effective tips that can truly make a difference on your weight loss journey.

1.Start with Water: Begin your day with a glass of water. Hydration kickstarts your metabolism and helps control hunger throughout the day.

2. Portion Control: Practice portion control by using smaller plates. It's an easy way to enjoy your favorite meals without overeating.

3. Eat Mindfully: Slow down and savor each bite. Eating mindfully helps you recognize when you're full and prevents unnecessary snacking.

4. Include Protein: Incorporate protein into your meals to help you feel fuller for longer. Lean meats, beans, and yogurt are excellent sources.

5. Choose Whole Foods: Choose whole, unprocessed foods like fruits, vegetables, and whole grains. They are nutrient-dense and promote overall health.

6. Limit Processed Foods: Minimize your intake of processed foods, which often contain hidden sugars and unhealthy fats.

7. Stay Active: Find enjoyable ways to stay active, whether it's walking, dancing, or playing a sport. Consistency is key.

8. Get Enough Sleep: Ensure you're getting adequate sleep. Lack of sleep can disrupt hormones that regulate hunger, leading to overeating.

9. Fiber is Your Friend: Include high-fiber foods like fruits, vegetables, and whole grains to promote a feeling of fullness.

10. Keep Healthy Snacks Handy: Have nutritious snacks on hand to curb cravings. Fresh fruits, nuts, and yogurt make excellent choices.

11. Plan Your Meals: Schedule your meals in advance to avoid last-minute unhealthy choices. Preparation is key to success.

12. Add Color to Your Plate: A colourful plate often means a variety of nutrients. Aim for a diverse range of fruits and vegetables.

13. Limit Liquid Calories: Be mindful of liquid calories from sugary drinks. Make sure to Plan your meals ahead of time to avoid last-minute unhealthy choices.

14. Incorporate Strength Training: Include strength training exercises in your routine. Building muscle can boost your metabolism.

15. Practice Moderation: Allow yourself occasional treats. Harmful binge eating may result from self-deprivation.

16. Mind Your Sauces: Watch out for high-calorie sauces and dressings. Opt for lighter alternatives or use them sparingly.

17. Stay Consistent: Consistency is crucial for weight loss. Small, sustainable changes over time yield the best results.

18. Celebrate Non-Scale Victories: Celebrate achievements beyond the scale, such as increased energy or better mood.

19. Stay Hydrated Throughout the Day: Keep a water bottle with you to ensure you stay hydrated, which can also prevent overeating.

20. Be Patient: Weight loss takes time. Remain dedicated to your healthy routines and exercise patience.

21. Ditch the All-or-Nothing Mentality: Don't let a setback derail your progress. Every healthy choice counts.

22. Listen to Your Body: Pay attention to hunger and fullness cues. Consume food when you're hungry and stop when you're satisfied.

23. Find a Workout Buddy: Exercising with a friend can make workouts more enjoyable and help you stay motivated.

24. Learn to Manage Stress: Practice stress-reducing activities like meditation or deep breathing. Stress can contribute to overeating.

25. Enjoy Your Favorite Foods in Moderation: You don't have to give up your favorite foods. Just enjoy them in moderation.

26. Keep a Food Journal: Tracking your meals can help you identify patterns and make healthier choices.

27. Set Realistic Goals: Set achievable and realistic goals to keep yourself motivated and focused.

28. Reward Yourself: Treat yourself to non-food rewards when you reach milestones. It can help reinforce positive habits.

29. Stay Positive: Maintain a positive mindset. Celebrate your successes and learn from challenges.

These practical tips provide a solid foundation, but it's essential to find what works best for you.

Incorporate these changes gradually, and you'll discover that sustainable weight loss is within your reach.

[zaviyar]

Falafel Sandwich 🥙🥙🥙

💚 Please Follow Our Page to have such a mouth-watering 🍅 Recipes on Daily Basis

 🙃What you need: 

1 1/2 cups dried chickpeas (that you will soak In a large bowl covered with 1 in cold water for 24hrs,then  drain,rinse, & dry), 3 garlic cloves, 1 cup parsley, 1 cup cilantro, 1/2 cup mint, 2 green onions roughly chopped, 1 tbl cumin, 1/2 tsp coriander, 1/4 tsp cayenne pepper, 1/4 cup Panko crumbs, juice of 1 lemon, 1 tsp sea salt, pepper, 1/2 tsp baking powder, neutral oil for shallow frying (I used grapeseed)

1️⃣ In a food processor, process chickpeas on high about 1 min, to a course crumbly texture, then place in large mixing bowl 

2️⃣ Then process, garlic, parsley, cilantro, mint, & green onions on high about 1 min, scraping down sides if needed, add to mixing bowl, combine well

3️⃣ Add the rest of the ingredients to the bowl, mix well. Place in fridge for about 15 min so mix is easier to handle when forming patties.

4️⃣ Using cookie scoop/or spoon about 3tbl of falafel onto baking sheet lined with parchment paper. To form the patties be light with your hands, you don’t want to press too hard, or else they will be too dense but firm enough so they  don’t fall apart. I did a “how to” in my stories that I will put up soon.

5️⃣ Using a 12 inch heavy bottomed pan, pour oil to 1/4” & heat on medium/ medium high heat about 2 min 

6️⃣ In batches, about 6 at a time, fry falafels 5-6 mins flipping around 3 min. Place on paper towel. Repeat. Making about 18 falafels. If you choose to bake your falafel, brush both sides with oil, bake 425 F for about 20 min flipping half way. I served mine in pita bread, with pickled red onion, greens, cucumbers, & a simple lemon tahini dressing

💚 Get Your Smootie Diet Recipe For Weight Loss, Clearer/Smoother Skin, and A Healthier Lifestyle Now 10% Off.

[mothercareguide]

How do you lose weight in 2 weeks?

A lot of people struggle with losing weight and just can’t find the right path to follow for their weight loss journey. But what if I tell you how to lose 20 pounds in 2 weeks. It almost seems impossible right?

Losing weight not only is going to boost your confidence, but it will also help you stay healthy and make you live longer.

Here are simple tips and tricks on how to lose weight: We all know that our day starts in the morning, but so does your weight loss journey:

1) First thing to do when you wake up is to consume some warm water with lemon juice. It will boost your metabolism and aid in faster weight loss.

2) Eat at least 5 times a day! I know allot of people think that eating fewer meals will help you lose weight, but that is all wrong. If you eat small portions throughout the day, it will help your body to take good nutrients from food and reject bad ones.

3) Another simple trick to lose weight is to drink loads of water every day. And if you don’t like the taste of bare water, you can always squeeze some lemon juice in it. This will also help you get closer to lose 20 pounds.

4) Cut out on the carbs! Your bodies need carbohydrates to survive but only good ones, not chocolate or hamburgers. Fat and grease from these foods sticks to your body and doesn’t leave for a long time. Soon they gather in layers and you start gaining weight.

If you really want to dedicate yourself to weight loss, you can follow these simple ways on how to lose 20 pounds in 2 weeks:

5) Drink apple cider vinegar on an empty stomach. This simple fluid will boost your metabolism and fill your stomach like crazy, you don’t ever need to be afraid of not losing weight ever again.

6) Drink green tea after every meal. This tasty tea will help you in achieving your goal in less than a month. It also has other great nutrients that will help you in maintenance of your health.

7) Run before your first meal. This is very important because it boosts your energy and it is also a more effective way of burning calories.

8) Replace one meal with fruits.

9) Eat healthy carbohydrates. Carbs like nuts or avocado are great for weight loss.

10) Drink water while eating If you drink water while eating a delicious slice of pizza, it is proven that eventually, you’ll get bored of it and stop eating.

11) Don’t stay calm for your metabolism to work at its best, you should be in movement constantly.

12) Make your own food If someone else makes your dinner it is more likely that you are going to eat it all.

13) Stop making excuses Don’t think you can make excuse for eating unhealthy or not exercising. It will all stop you from achieving your goal. Mistakes happen, but you should never stop.

14) Motivation: Lastly, the most important thing is to be motivated through entire weight loss journey. Find some inspirational quotes or pictures to keep you motivated. But remember you, yourself should be your biggest motivation.

15) Avoid fat burners and any kinds of steroids, They might bring you immediate effect but can surely cause you long time consequences.

16) Your breakfast should be heavy, lunch a little bit less and the dinner should be the lightest. Night time is for sleep and because there is no physical activity at rest time, so the dinner should be light.

Related: Here is a free video with a 2 week diet plan to help you lose weight in 2 weeks.

17) Consume oats. They are rich in fiber and favor fat loss.

18) Avoid egg yolks and stuff like butter, ghee, fast foods, etc.

19) Consider exercise, if you go to the gym, you can go for sit-ups, ab crunches, squats, deadlifts, etc. for losing weight, especially your belly fat. And if you are not a student in the gym, you can go for crunches and sit-ups along with the plank exercise, some running, some jumping, etc.

Summarizing all these, the important point to note is that you should try to give at least an hour of exercise daily to lose weight quickly and safely.

Here are some diet and exercise tips to make you stay on track

Diet:

20) Have 1 cheat meal per week. You are not going to gain all weight back if you eat 1 cheat meal per week. It is just going to remind you that there is something waiting for you.

21) Ginger is amazing for weight loss, and you can drink it as an ingredient in your daily cup of tea or even slice it into a fruit salad.

22) Replace snacks with nuts as the are a tasty alternative for all those unhealthy snacks that you are used to eating. They fill you up quickly and have loads of healthy benefits.

23) Don’t starve yourself, if you don’t eat anything for some period of time, your body will go into starvation mode and once you start eating normally you will gain all the weight back again.

Exercise:

24) Cardio has always been known to be the best type of exercise for burning fats and calories. Exercises like running or cycling will show great results in no time.

25) Light weights If you want to tone certain parts of your body, lifting light weights will help you lose weight in places that you want.

26) Don’t overdo yourself This is very important because a lot of exercising in once can lead to muscle pain or even worse. Do as much as you can and stop when you need to.

Now you might be thinking, what are some healthy food items that will help you to lose weight. Many of us might be vegetarians and many, non- vegetarians. So, combining foods for both the category of people, we can prepare a huge list of healthy foods.

These include green vegetables, cruciferous vegetables, fish, chicken breast, beef, beans and legumes, tuna, broccoli, cabbage, cauliflower, almonds, avocados, cottage cheese, etc.

Choose a High Protein diet, Less Fat & Avoid Bad Fats

27) Choose food with high protein content and less fat. There are two types of fats, one being good fat and the other being bad fat. Good fats are monosaturated fats. Their primary source is olive oil. It helps to reduce bad fat in your body.

Good fat also includes polyunsaturated fats found in fish, sunflower oil, nuts and corn. Lastly, good fats include Omega-3 polyunsaturated fats that are found in fishes like salmon or in vegetable oil.

Avoid Bad Fats

28) Avoid bad fats, which include Saturated fats and Trans fat. Saturated fats are found in butter, hard cheese, coconut oil, etc. And Trans fat is found in Dairy products, margarine, etc.

What to Eat to Lose Weight

A lot of people ask the same question: What to eat to lose weight. Some think it’s all about calories, but that is not the case here.

Here is a list of foods you should eat if on a weight loss regime:

29) Fresh fruits: Fresh fruits, especially the ones with loads of water content are great for weight loss as they provide you sugar as well and your body needs it to be fully function.

30) Raw vegetables: Even though some raw vegetables are not as tasty as they taste after being cooked or fried, raw vegetables have all important nutrients that your body needs for its healthy functioning.

31) Nuts: Nuts are the best thing you can eat while on a diet but do not consume nuts excessively.

32) Fish: Fish is a great alternative to meat, and it is way healthier than red meat or bologna.

33) Eggs: There are a lot of diets that include eating even up to 12 eggs a day. But to keep it healthy, one egg a day is probably the best way to go. It has a lot of great benefits and will also help you with weight loss.

34) Cinnamon – If you only put 1 teaspoon of cinnamon in your cup of green tea then you can see a major difference in your weight in less than a month.

35) Honey: Last but not the least, honey. It is a great sugar alternative for your hot beverages or even when you need something sweet. It is healthy and tastes well mixed with cinnamon and ginger. Honey can be used as a substitute for sugar in majorly all delicacies.

Conclusion & Recommendation

Finally, a word of recommendation would include the fact that eat small meals at regular intervals and do not be lethargic in your daily routines. It will not only help in weight loss but, will also make you feel healthy and stress free.

To conclude, diet and exercise do not exist only for people who want to lose weight. These do have a major impact on your overall health and your entire appearance. People who eat healthy and exercise regularly, usually have a healthier life, longer hair, cleaner and glowing skin, longer nails and obviously a much longer life span. Also, since it is proven that people with healthy lifestyle live longer, so it is now your responsibility and job to decide, whether you want to continue living your life as you are living now, or do you want to improve yourself as a person and give your body a chance to shine in its full glow and live longer.

Related: Here is a free video with a 2 week diet plan to help you lose weight in 2 weeks.

[obesityclinic-blog1]

Proven Tips to Prevent Obesity

In India and majorly, obesity in Ahmedabad is becoming a complicated problem. As per the recent analysis, over 10% of India’s population is facing obese status. On the bright side, as the problem is becoming more popular and common, doctors and slimming centers are playing key roles to take initial steps to help the sufferer.

But by wrong diet pattern people use to disturb their metabolism, Dietitians occasionally suggest crash diet or ask people to replace their meals with only salads, fruits, sprouts or powders like Herbal life or other brands, we are not at all critising any brand but by skipping or replacing meals one can lose weight but cannot sustain on such food for ever, so when a person restart eating routine food they use to regain all their lost weight & metabolism during such diet become further down & worse, so afterwards when they will to lose weight their poor metabolism does not respond to any diet or exercise, so it is not advisable at all do any kind of diet in which you have to skip or replace meals.

Eat simple, be consistent in burning calories, eat 3 hours before sleep, take proper sleep, try to be stress free, the average present youth of India are bending towards healthy diets and regular diets. We want to boost your wellness by sharing our best research in our obe2slim clinic on getting you healthier and cutting down excess calories.

Here, We Present The Top 6 Tips to Prevent Obesity:

Burn Up The Calories

Let me share a secret with you, you can only not gain excess weight by burning as many calories as you can be depending on your daily intake. Maintaining a smart balance between regular exercise and a healthy diet is a must. In simple words, if you have taken 2500 calories in a day, you have to burn more than 2500 calories in the case you want to lose weight.

We have our gym & vast experience on exercises, we can guide you perfectly that which exercise is beneficial for you & what modification you should do in your exercise. Number of persons harms their body by wrong exercises. In obe2slim clinic we have in house experienced & certified physiotherapist doctors & trainers who can guide patients of all age to do exercise as per their physical condition.

Correct Diet

Fight obesity with correct and healthy dieting. Well, yes, it is hard to resist one from sugary foods and high-fat snacks, so it may be tricky to get rid of them altogether. But, you have to work hard and compromise to achieve something. Instead, vegetable oils like soybean or canola oil are better choices to evaluate sugary items and unsaturated fatty acid-containing items like animal-based fat-lard. Along with this, try to have hand-full of dry fruits and dry beans a day. They also help to improve the digestion system and keep your body disease-free. In obe2slim clinic we have experienced dietitian who can guide customized diet as per a person’s metabolism,

Maintain a Food Track

A food diary is a useful way of keeping track of the intake of food and several calories consumed. A track on calories consumed in a day is a great way to plan diet accordingly for the next day. Consult with a weight loss specialist and plan out the best diet suitable for you. Use a food diary to follow this plan without giving up.

Track your BMI

As per the Indian understandings, a Body Mass Index of 18-22.9 is ideal; 23-24.9 indicates overweight and anything above 25 implies obesity. Keep a track on your weight and maintain it as per your height to keep the BMI within the ideal limit. This would be greatly practiced to keep yourself away from obesity.

Stay Cautious with Food Labels

According to the Food Safety and Standards Authority of India(FSSAI), a food item comes under “LOW-CALORIE FOOD” if it consists of less than 40 calories per 100g of the food. Get your knowledge about healthy ingredients and make sure to read the labels and select low-fat, high-fiber and low-cal food.

No to Refined and Comprised Foods 

Refined white sugar and refined white salt come under refined foods which should be highly neglected. They are a rich source of carbohydrates which are easily absorbed by the body and thus the body stores excess fat. Limiting the intake of refined foods is beneficial for long-term healthy life management.

Wrapping Up

To stay long and far away from obesity, you must keep a chart of daily workout and diet, track your diet, maintain a healthy diet of vegetables, fiber and saturated fats. Learn about healthy and no-healthy ingredients, try to avoid unhealthy and refined food. Let's work together and fight back the obesity in Ahmedabad and all over the world. To get your personalized diet plan and guidance for weight loss

[fiti-vation]

For many years I've been trying to live a healthier lifestyle,but I always end up failing and going back to eating junk. I think because I make poor food choices my menstrual cycle rarely comes. Do you have any tips on how I can stick with a healthy food regimen,and foods to eat and avoid that can help get my cycle to become regular.

Hi there,

I’m happy to hear that you are trying to integrate more healthy food choices into your diet. Keep up the good work. In regard to your gynecological problems, I would like to begin by saying that I am in no way a health professional, so I strongly encourage you to seek medical advice/ assistance. Your irregular periods can be due to several factors. The only way to know for sure what the cause is, is by consulting a health professional. That said, what I can help you with, is provide you with some tips on how to stick to a healthy lifestyle.

 As I have previously stated in a similar post to yours, maintaining a healthy and balanced diet is not always the easiest goal to achieve. Having ups and downs happens to all of us, so you really shouldn’t beat yourself up when you fall off the wagon. Elite, semi-pro and varsity athletes all struggle at times — myself included. Always remember that it is NOT about perfect, but about effort. The perfection mindset breeds failure. When real life happens and things aren’t so perfect, people who think this way throw in the towel fast. Don’t strive for perfection all the time. You haven’t got control over achieving perfection, but you do have control of what you do now.

  What truly matters is that you are making an effort to better your health and that is worth acknowledging. Effort is one of those things that gives meaning to life. Effort means you care about something, that something is important to you and you are willing to work for it. Whenever you catch yourself wallowing in self-pity – always remind yourself that at least you are trying. Never become downbeat because the journey is tough, be optimistic that you have an opportunity to start anew every time you fall.  

Consistency:

Having effort is one thing. But

effort without consistency is like interest without compounding

. You know how to make the effort - which is great,

the only thing you have left to do is cultivate your skills in consistency.

I wish there was some magic secret to a healthy lifestyle, but that simply is it…

Consistency is the key

. Whatever your fitness goals, consistency is important across the board in achieving them. The accomplishment of our goals does not come about from working exceptionally well just for a few days, it is about consistency, everything great can only be accomplished with

consistent effort and dedication

. No matter what happens you have to put in the work every single day, small daily steps will take you to wherever you wish to go.

Consistency is the capacity to show up for something over and over, to produce results that are equivalent over time; stay the course, steady as she goes.

How Does One Cultivate Consistency?

Now, you’re probably wondering how one becomes consistent. There again there is no magic secret. A big part of being consistent is organization. Consistency comes from hard work and preparation.

You need to be proactive, not reactive

. People who lack the proactivity habit tend to be more reactive, seeing themselves as victims of circumstance, unable to change their reactions, thus feeling much less empowered. Proactive people act rather than being acted upon.

A proactive approach focuses on eliminating problems before they have a chance to appear and a reactive approach is based on responding to events after they have happened. The difference between these two approaches is the perspective each one provides in assessing actions and events.

When I first started taking fitness seriously at 18, I quickly realized how important it was to be thorough with my time. Planning is bringing the future into the present so that you can do something about it now. I knew that if I wanted to achieve my goals, I would have to be ORGANIZED. Everyone has a will to win, but very few have the will to prepare to win. Simply put, the will to succeed is important, but what’s more important is the will to prepare. By failing to prepare you are preparing to fail. 

Preparing my meals in advance, making a list of healthy groceries and planning my workouts really helped me stay on track when I started taking fitness seriously. If you have healthy meals and snacks ready to eat when you’re hungry, it will be much easier to stick to a healthy diet. Temptation, a busy schedule, fatigue and loss of motivation, among many other factors, can make it easy for you to lose track of your goals and slip up on diet and exercise.

Without meal prep, you increase your chances of eating convenience foods on the regular, especially if you get busy or caught out-and-about without food (this one occasionally happens even to the most prepared foodie among us, trust me). When your meals are tentatively planned and sufficiently prepped ahead of time it will make enjoying a healthy meal an easy decision. After a full day, having a nutritious meal at the ready is something so many of us appreciate. There are 7 days in a week, choose the best one to meal prep.

Forecasting and preparing our daily eats in advance will support us in staying on track – essentially empowering us to conquer our healthy lifestyle aspirations in the days ahead.

In addition to helping you stay on track, meal prepping also:

Improves your time management

Saves you money

Helps You Regulate Portion Control

Helps You Win the Mental Game

Accountability

Before concluding this post, one more thing that I would like to touch on is accountability. Although, every failure is a chance to start anew – if one keeps on constantly failing at achieving their goals, one must hold themselves accountable at some point. If you keep on constantly failing, you have to pause and ask yourself “why”. Once you have found the reason for your constant failure, you then have to tackle it.

Accountability means you stay true to your word, that you can be counted on. You say what you’re going to do, and you do it, holding yourself answerable.

As I stated in one of my recent posts:

The circumstances of our lives, especially when they seem stressful or intense, do have an impact on us, for sure. However, all too often, we give away our power to these circumstances and situations. At some point, you have to take control of your existence. You cannot keep on blaming your parents or your circumstances forever. You are totally responsible for your life.

Responsibility is not something you do—it’s a way of thinking and being. When you’re truly responsible, you believe that success or failure is up to you, even if you work within a team or are blind-sided by unforeseen circumstances. You own your commitment to a result before the fact, before you even take action.

On a Final Note

I really wish there was a magic secret to sticking to a healthy lifestyle, but there really isn’t. As clichéd as it may sound, the formula is quite simple; effort + preparation + accountability = consistency. There are no secrets to success. It is the result of preparation, hard work, and learning from failure.

We all have the choice to either be proactive about our own lives and set ourselves up to walk in and enjoy success that may come our way, or we can wait until that day that success arrives and hustle to keep up with it. I know the latter is harder and sometimes because of our unpreparedness we totally miss it. I know I don’t want to miss out on anything, so I am making it my mission to prepare today for tomorrow. I urge you to do the same.

I hope you’ll find motivation in these words of encouragement.

Best of luck on your fitness journey.

Steph, xoxo 🤗

[yeschaoticsheepstarlightposts]

31 Simple Wellness Tips for Healthy & Happy Living

Sometimes it can desire maintaining a healthy lifestyle is an awesome challenge that doesn’t fit within the realities of lifestyle. It’s tough to carry down a full-time job, eat well, train for a marathon, make homemade green juice, spend quality time together with your family/partner, and meditate for an hour every day. 😰

Of course, healthy living can incorporate all of those things (if you would like it to), but it doesn’t need to be defined by grandiose displays of health and fitness.

So much of healthy living is basically made from small things we do daily—things that are so small they don’t feel momentous, but that, done consistently over time, add up to supply big results.

Here are 31 tips to measure a healthier, happier lifestyle—all simple, easy things which will be seamlessly incorporated into your daily life:

1. DRINK A GLASS OF WATER very first thing within the MORNING Coffee’s great too, but it’s best to start out your day by re-hydrating with a full glass of water. Hydrating the very first thing within the morning helps to assist digestion, enhance skin health and boost energy.

2. TAKE the steps Taking the steps rather than the elevator may be a simple thanks to getting a touch more physical activity in your lifestyle. It also strengthens and tones your legs and core while you’re at it!

3. MAKE HALF YOUR PLATE VEGGIES A simple hack for healthy eating (and portion control) is to form half your plate veggies at each meal.

4. GET A FITBIT & TRACK YOUR STEPS Using a Fitbit (we just like the Ionic and Versa) to trace your steps is a simple thanks to confirming you’re getting enough physical activity. We aim for 10,000 steps every day, which has significant physical and psychological state benefits. The Fitbit also will remind you to urge 250 steps each hour (another important measure of health—see tip #9!).

5. SWITCH TO NONTOXIC HOUSEHOLD CLEANING PRODUCTS Conventional household cleaning products are filled with harmful chemical ingredients that aren't good for our health. Switching to healthier alternatives (we share an entire list in our Healthy Cleaning Guide) may be a simple thanks to reducing your exposure to environmental toxins in your home.

6. USE NONTOXIC SKINCARE & care PRODUCTS Similar to cleaning products, conventional skincare, and private care products are formulated with toxic ingredients we should always not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to nontoxic care and wonder products (see our specific recommendations on deodorant, sunscreen, and green beauty products).

7. TAKE A PROBIOTIC DAILY A daily probiotic can help with digestion, skin health, immunity, psychological state and more. Learn more about the health benefits of probiotics (and all the ways to urge them in your diet), and shop our favorite probiotic here.

8. EAT REAL FOOD Aim to only eat real food that’s made from whole food ingredients you'd have in your own kitchen pantry, or that your grandmother would recognize. (Yup, this rules out most packaged food, sorry!)

9. get up EVERY half-hour WHILE WORKING Reduce the harmful effects of sitting (like at your desk job) by standing up and traveling a touch every half hour.

10. GET SUNLIGHT a day Vitamin D is one of the foremost important nutrients for overall health, and sunlight may be a great source of it. Aim to urge a minimum of half-hour of sunlight each day—preferably within the afternoon, and without sunscreen (read more that here).

11. FILL YOUR HOME WITH HOUSEPLANTS Houseplants help to cleanse your indoor air (sadly, it probably needs it!), they’re pretty, and research even shows they improve mood, creativity, and problem-solving!

12. SWEAT a day Aim to sweat in how each day—whether that’s via running, biking, dancing, hot yoga, or the other physical activity you enjoy.

13. HAVE A DAILY GREEN SMOOTHIE Green smoothies as a snack or simple, on-the-go breakfast are a simple thanks to getting your greens every day. inspect our curated list of healthy (veggie-packed!) smoothie recipes.

14. exerting & BE KIND Enough said!

15. CULTIVATE A POSITIVE MINDSET “The only difference between an honest day and a nasty day is your attitude.” It’s true—mindset is everything! Cultivate a positive mindset by recognizing negative thought patterns and countering them with positive thoughts or affirmations.

16. GET ENOUGH SLEEP Most adults need 7-9 hours of sleep each night. Follow our recommendations on getting quality sleep—things like keeping your bedroom cool in the dark, avoiding blue light after dark, and more.

17. START YOUR DAY WITH A HEALTHY MORNING ROUTINE Start every day with fulfilling activities that set the tone for a way you would like to feel—whether that’s inspired, relaxed, productive, or something else. inspect our list of ideas for your healthy morning routine.

18. EAT THE RAINBOW Aim to eat all the colors of the rainbow every day. (Natural colors only, no Skittles!) Get our free fillable/printable Eat the Rainbow daily & weekly tracker to assist keep track!

19. FLOSS YOUR TEETH Floss your teeth daily permanently dental health and overall health. Not only does flossing daily protect your teeth and gums, but good dental health is additionally important for immunity and heart health.

20. SPEND TIME ALONE Spending regular time alone helps to urge you to understand yourself and sign up with how you’re doing and what you would like, so you'll live your most intentional life. Some people enjoying hiking, going for a walk or run, meditating, or maybe sunbathing as a healthy source of alone time.

21. DO belongings you ENJOY This often gets overlooked as an important element of healthy living—doing things every day that you simply enjoy! Whether that’s exercise, baking, crafting, reading a book or watching TV, reserve time every day to spend doing activities you personally enjoy.

22. CHOOSE ORGANIC FOODS WHEN POSSIBLE There is a gazillion health, environmental and social reasons to settle on organic foods, so we’ll let that more detailed post do the talking and just remind you to settle on organic foods whenever possible.

23. A TEASPOON OF APPLE vinegar KEEPS THE DOCTOR AWAY Apple vinegar cures everything (well… almost everything!). A teaspoon of apple vinegar during a glass of water helps aid digestion, relieve bloat, boost immunity, regulate blood glucose levels and more.

24. SMILE OFTEN Smiling actually boosts your physical and psychological state, so smile as often as you'll throughout the day!

25. WORK ON OVERCOMING YOUR FEARS Fears hold us back and keep us from living life as our greatest selves. Acknowledge your fears and take steps to beat them. (One example of this is often overcoming your fear of speechmaking to open new doors in your career and private life.)

26. USE A YOGA BALL AS A DESK CHAIR Save your back/shoulders/neck and strengthen your core by employing a yoga ball as a desk chair.

27. MANAGE STRESS WITH SELF-CARE ACTIVITIES Chronic stress is detrimental to both your physical and psychological state. Get to understand your stress triggers and releases (the things which will help calm you when you’re stressed) so you'll proactively deal with stress and maintain healthy levels.

28. INTERMITTENT FASTING CAN PROMOTE WEIGHT LOSS We’re not really into dieting (restrictions are not any fun!), but intermittent fasting is more of an eating pattern than a diet. it's several notable health benefits and may help speed metabolism to market weight loss.

29. DRINK A GLASS OF WATER AFTER EVERY alcohol A glass of water after every alcohol helps to detoxify the alcohol from your body, also as slow your alcohol consumption and keep you hydrated (a key think about hangover prevention!).

30. PRACTICE GRATITUDE Practice gratitude each day—this might be once you awaken, before bed, or during your lunch break at work. Here are our favorite tips for practicing more gratitude in your lifestyle, plus a rundown of the physical and psychological state benefits of practicing gratitude regularly.

31. A WALK around the BLOCK is best THAN NO WALK in the least When it involves a healthy lifestyle, doing just a touch bit is best than doing nothing in the least. If you would like to travel on a walk but don’t have time for your usual hour-long walk, take a brief walk around the block. A 5-minute walk is best than no walk at all!

And remember: • You don’t need to do everything, and you don’t need to roll in the hay all directly. • You’re more likely to try to belongings you actually enjoy.

So, the note of which of those healthy living tips sounds most enjoyable to you and begin there!

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Quick ways To A Healthy Start

So, ought to you were aiming to get pregnant with a baby boy, you will want to possess a high pH to boost your employees odds for the boy sperms. One technique accomplish in which by modifying your diet to alkaline foods and check out to eliminate acidic meals. Now, for this weight loss ketosis diet plan menu for RS Keto Pills Keto women duplicate you actually create a replacement lifestyle that supports your fat loss your goals. This includes changing your eating habits, the way you exercises as well as your mindset. Permanent fat loss is simple to achieve a natural, nutrient rich diet -- conventional way Asian Food Guide Chart. Most diets ask you to cut on carbohydrate in your daily diet and enhance protein and fat inlt. Foods which are high in carbs (e.g. bread, pasta, RS Keto Review rice and alcohol) are restricted or replaced with foods containing proteins and fats (e.g., meat, soy products, cheese) and often other foods low in carbohydrates (e.g., green leafy vegetables). Now she has had time to rest, doctors are stating that the seizure was far more serious than anyone reckoned. Osbourne will remain associated with hospital to the few more days. It's believed that Kelly a epileptic and with now she is on anti-seizure medications. Osbourne may also need to think about a dietary in order to control future seizures along with a high fat, low carb, diet like the ketogenic diet. Great fat loss diets also recommend a person simply distribute foods throughout day time. Consuming 6 smaller meals it is difficult can be quite good for metabolism. Undoubtedly the size these meals ought become significantly little. This will likely keep the energy operating collect energy. Try to become covered by losing extra pounds. Focusing too much on making the scale go down can carry a dangerous situation where one would probably to try almost almost anything. Instead, focus on making better choices in other parts of food and exercise. With you develop into a healthier and slimmer individual. Another thing that you have to focus on is insulin resistance. Furthermore this is also in order to as starvation problems. Hyperinsulinemia and blood sugar levels swings is able to occur, after you introduce carbohydrates to the RS Keto Reviews guidelines plan. This is because of the alteration in the amounts of enzymes in the system. The enzymes are generally primarily affected are folks that component in carbohydrates or fats consumption. Since the body had not been fed with carbs, ending a cyclical cyclical ketogenic diet will also imply that the 'down regulation' will be changed. Remaining on the ketosis diet will keep your insulin needs in whole amount. Carbs have always created difficulties for of those that have diabetes. Two among the three children achieve ketosis on the Atkins diet, as did the 18 year old. All three who did achieve ketosis using Atkins saw a cut of seizures by 90%, taking into account the amount and dosage of their antiepileptic drugs to be decreased. All were eager to maintain this state a great extended period of time. One child and also the two adults never achieved ketosis and saw no change inside seizures.

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Sugar Addiction: 6 Ways to Quit The Sweet Stuff for Good

Sugar is ubiquitous. And while all sugar isn’t all bad for everyone, people consume sweets at an alarming rate.

Many find that when they try to quit sugar, they’re struck by such strong cravings and withdrawals that it doesn’t feel worth it.

Unfortunately, sugar is a highly inflammatory food that can worsen diseases and conditions, harming the gut health and lowering immunity. So, how do you really quit and stick with it?

Why We Crave Sugar So Much

Your sugar cravings have less to do with taste and everything to do with how it impacts you on a chemical level.

Many claim that sugar can be as addictive as a drug. There’s some truth to this: Research shows that sugar and other junk foods can cause activity in the same areas of the brain related to drug addiction. (1, 2)

Yet sugar’s damaging effects often go overlooked because they don’t pose an immediate threat. But that doesn’t make sugar harmless.

How Sugar Addiction Happens

The brain is wired to function in specific ways. Neurotransmitters, like dopamine, are chemical messengers that help to regulate body processes and moods. Dopamine is tied to the brain’s “reward system,” and is released after certain behaviors or actions—eating included. (3)

But certain stimulants, including sugar, can cause a higher level of dopamine to flood the brain. This results in a quicker, more intense reward, but the effects don’t last forever. When levels begin to fall, the brain remembers how great it felt after that dopamine high and craves that feeling.

Sugar addiction can definitely be more than just a strong desire to eat something because it tastes good. Chemicals in your brain send out strong messages, demanding to be rewarded. With no ability to resist, the dopamine highs keep coming, and the addiction grows stronger. (4, 5)

Many people also confuse cravings with hunger, and learning to recognize the difference between the two is much more complex than just not eating when you’re not hungry.

Common dietary advice to just “stop snacking” or cut back on sugar intake doesn’t consider brains that have come to depend on sugar for dopamine boosts.

Why You Can’t Quit Sugar Cold Turkey

Without proper preparation, attempts to quit sugar will result in failure again and again. This is because quitting sugar and other junk food cold turkey will result in withdrawal.

When someone quits sugar or other junk food, their bodies often struggle to adapt to a sugar-free diet without support.

Quitting sugar can be difficult when everywhere there are reminders of the sugary treats you usually eat, as well as daily routines and brain cravings for that dopamine boost.

If you do manage to power through your strong cravings, you’re going to feel the effects of the dopamine loss for a while, sometimes for a few days but sometimes for as long as a few weeks.

Sugar withdrawal symptoms can include headaches, body aches, tremors, shaking, and digestive changes. (6)

How Sugar Sabotages Your Health

Even if we understand that sugar is addictive and that we might be a little too reliant on it, you may lack the motivation to quit. After all, how bad can sweets really be?

But when we get right down to it, sugar is contributing to a major health crisis in the U.S. and needs to be addressed.

Added sugars make up 17 percent of the average daily calories for adults and 14 percent for children, yet most dietary guidelines recommend that this number be lower than 10 percent. (7, 8) Even then, Paleo nutrition would limit sugars—refined or natural—to significantly less than that.

Sugar and sweets contribute to numerous health problems, such as:

Inflammation (9)

Heart disease (10)

Cancer (11)

Addiction (12)

Obesity (13)

Visceral fat (14)

Acne (15)

Metabolic syndrome (16)

Increased triglyceride levels (17)

Insulin resistance (18)

Type 2 diabetes (19)

Dementia (20)

Gout (21)

Leptin resistance (the hormone that regulates appetite) (22)

Depression (23)

Suppressed energy levels (24)

Non-alcoholic fatty liver disease (25)

Kidney disease (26)

Dental problems (27)

6 Ways to Successfully Beat Your Sugar Cravings

It’s possible to beat sugar cravings, but it will take some planning ahead and the motivation to fight more than a simple cookie craving.

1. Eat More Protein

Sometimes we crave sugar because our actual blood sugar levels are low. The body can send out signals to consume carbs, and often this gets translated into cravings for sugar since sugar is easily broken down into glucose.

Protein can be converted to glucose if the body really needs it. More importantly, protein can help to stabilize blood sugar levels and promote balance, especially when eaten with each meal and snack.

Eating quality protein can reduce cravings and lead to natural weight loss. (28)

2. Drink Water

Sometimes food cravings are actually a misunderstood signal for thirst. Most people don’t get enough water, so taking a moment to drink some water and seeing if it settles the craving can be a good first-line approach.

Optimizing water intake can help lead to natural weight loss and promote feelings of fullness, which can counterbalance cravings. (29)

3. Eat Healthy Fats

Sugar cravings are going to come on strong, especially when you’re so hungry you can’t think straight. Eating healthy fats throughout the day can promote feelings of fullness and reduce the likelihood of getting that “hangry” feeling.

Unless carbs are paired with quality fat and protein, they can fuel sugar cravings instead of abating them.

4. Plan Ahead

If you don’t plan your meals ahead of time, you’re more likely succumb to your sugar cravings. This is primarily because one of the few constants is that wherever you go, there will be dessert, sugar, sweets, and treats. Protein-rich snacks and healthy fats are harder to find in a pinch.

Pack snacks to take with you and eat a quality meal if you’re going to be somewhere where healthy options aren’t readily available.

5. Manage Your Stress

If you’re massively stressed out, your sugar cravings will be more intense. This is because the brain will want that dopamine boost to counterbalance the negative feelings associated with being stressed, burnt out, or run down.

Finding healthy ways to cope or to decrease the mental burden is essential not only for beating sugar cravings but for overall wellness.

Deep breathing, meditation, and yoga are all excellent stress busters that are backed by research. (30, 31) Even going for a simple walk to help clear your mind can reduce stress levels and promote natural weight loss. (32)

6. Participate Fully While Eating

When we eat on the go in a stressed-out manner, it’s easier to eat far more food than we really need. When we slow down and focus on chewing our food, we’re able to improve both the body’s ability to digest and our appreciation for what we are eating. This also prevents us from overeating, since you’re more likely to feel satisfied when you’re taking the time to fully enjoy your meal.

Mindful eating can help to decrease food addictions and lead to natural weight loss and a healthier relationship with food. (33, 34)

Bottom Line

It’s possible to beat your sugar cravings and to develop a healthier relationship with food, but it takes planning ahead and building healthy, long-term habits.

For more healthy tips, check out 4 Sneaky Ways to Cut Out Sugar.

The post Sugar Addiction: 6 Ways to Quit The Sweet Stuff for Good appeared first on PaleoPlan.

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[dentalimplantindia123]

Teeth and Gum Care When You Can’t Go to Your Dentist

If you are someone who is refraining from visiting a dental center or the dental offices around you are being shut down or you have been looking for ways to keep your teeth and gums healthy while being stationed at your comfortable abodes, you have landed at the right platform.

Dr. Sachdeva’s Dental Center at Ashok Vihar, Delhi, can help you achieve optimal oral care right at your fingertips until we can meet in person!

Everything that enters your body has to pass through your mouth first. If your mouth will inhabit germs, those organisms will enter into your body, weakening your immune system and making you susceptible to infections. Caring for your teeth and gums immediately gives your immune system the required boost to improve overall body health.

Know The Culprit:

Do you know that the root cause of most of your oral problems is plaque?

Dental Plaque is a sticky, colorless or pale yellow film that is constantly being formed on your teeth. If plaque is not removed regularly from the tooth surfaces, it accumulates minerals from saliva and becomes a hardened, yellow-brown substance called Tartar or Dental Calculus, that tightly adheres to the gaps between teeth and gum line and cannot be usually removed without professional help.

Plaque is mostly made up of a bacteria that produce acids whenever you consume any food, especially sugars and refined carbohydrates. These acids attack the tooth enamel, thereby weakening the tooth and resulting in cavities. These notorious bacteria also contribute to the problem of bad breath. Dental plaque begins forming on teeth 4 -12 hours after brushing, which is why, it is imperative to prevent the mineralization of plaque into calculus.

Prioritize Your Dental Hygiene:

For regular plaque removal, make sure to brush twice daily thoroughly and not aggressively, for at least two minutes. Don’t just brush and rush!

It is advisable to choose a small-to-medium sized brush head that can reach into all parts of the mouth, especially the back of the mouth and having soft-to-medium, multi-tufted, round-ended nylon bristles.

For patients suffering with arthritis or any other condition that limits hand motion, you may find it hard to hold and use a toothbrush. It is advised that you use an electric toothbrush or toothbrush with a larger handle. Attach the toothbrush handle to your hand with a wide elastic band.

The American Dental Association (ADA) recommends replacing your toothbrush every three to four months or even sooner if the bristles are frayed. Also, ADA recommends using a fluoridated toothpaste.

Are You Following the Proper Toothbrushing Technique?

If not, follow this simple tooth brushing technique to achieve maximum effectiveness :

PLACE THE BRISTLES ALONG THE GUMLINE AT A 45° ANGLE. BRISTLES SHOULD MAINTAIN CONTACT WITH BOTH THE TOOTH SURFACE AND GUMLINE.

GENTLY BRUSH THE OUTER TOOTH SURFACES OF 2-3 TEETH USING A VIBRATING, BACK, FORTH AND ROLLING MOTION. THEN MOVE THE BRUSH TO THE NEXT GROUP OF 2-3 TEETH AND REPEAT.

MOVE THE BRUSH TO THE INNER SURFACES OF THE TEETH AND MAINTAIN A 45° ANGLE WITH THE BRISTLES CONTACTING THE TOOTH SURFACE AND GUMLINE. GENTLY BRUSH USING A BACK, FORTH AND ROLLING MOTION.

TILT THE TOOTH BRUSH VERTICALLY BEHIND THE FRONT TEETH. MAKE SEVERAL UP AND DOWN STROKES USING THE FRONT HALF OF THE BRUSH.

PLACE THE BRUSH AGAINST THE BITING SURFACE OF THE TEETH AND USE A GENTLE BACK AND FORTH SCRUBBING MOTION. BRUSH THE TONGUE FROM BACK TO FRONT TO REMOVE ODOR-PRODUCING BACTERIA.

Amplify Your Dental Hygiene

Are You An Intermittent Flosser?

Tooth brushing, alone, only cleans 60% of the total surfaces of the tooth. Cleaning in between your teeth once daily helps to remove plaque and food lodged between your teeth and under your gumline – these are the areas where toothbrushes cannot reach. Interdental brushes and floss help to dislodge the plaque and bacteria, which may still be present in interdental spaces after thorough tooth brushing.

Floss The Right Way:

BREAK OFF ABOUT 45 CENTIMETRES (18 INCHES) OF FLOSS AND WIND SOME AROUND ONE FINGER OF EACH HAND.

HOLD THE FLOSS TIGHTLY BETWEEN YOUR THUMBS AND FOREFINGERS WITH ABOUT AN INCH OF FLOSS BETWEEN THEM, LEAVING NO SLACK. USE A GENTLE ROCKING MOTION TO GUIDE THE FLOSS BETWEEN YOUR TEETH. DO NOT JERK THE FLOSS INTO THE GUMS.

WHEN THE FLOSS REACHES YOUR GUMLINE, CURVE IT INTO A C-SHAPE AGAINST ONE TOOTH UNTIL YOU FEEL RESISTANCE.

HOLD THE FLOSS AGAINST THE TOOTH. GENTLY SCRAPE THE SIDE OF THE TOOTH, MOVING THE FLOSS AWAY FROM THE GUM. REPEAT ON THE OTHER SIDE OF THE GAP, ALONG THE SIDE OF THE NEXT TOOTH.

DON’T FORGET THE BACK OF YOUR LAST TOOTH.

When flossing, stick to a regular pattern. Start at the top and work from left to right, then move to the bottom and again work from the left to right. This way you’re less likely to miss any teeth.

Do You Often Skip Rinsing With A Mouthwash?

Mouthwashes take your oral hygiene regimen to the next level. Rinsing your mouth with a nonalcohol based mouthwash helps to remove any lingering, loosened debris.

Not only mouthwashes make your pearly whites shine brighter, but also kill most of the bacteria in your mouth that cause bad breath. While a mouthwash will give you a feeling of freshness, it should not be mistaken as a replacement to tooth brushing and flossing.

Fluoride mouthwashes can help prevent tooth decay. While Chlorhexidine mouthwash can reduce plaque build up on your teeth, it may cause staining of the teeth, increase tartar build up and may even cause a persistent metallic taste in the mouth.

Fed Up With The Quarantine Snacking Already? Follow A Healthy Diet Routine:

We know you love potato chips, pasta, cookies but oral bacteria love them too. Bacteria use these sugary, sticky, starchy food particles in your mouth as substrates to produce acids that damage the tooth enamel and result in cavities. If you indulge in having sugary foods and frizzy beverages, make sure to brush afterwards.

Try to reach out for whole grains, fiber-rich fruits and vegetables and dairy products whenever possible. Drink plenty of water to flush away the oral bacteria regularly. It is recommended that you drink fluoridated water as it helps to prevent tooth decay.

Toothaches Taking A Toll On You?

Toothaches, especially the ones that interfere with your sleep can be managed well until you can see us at Dr. Sachdeva’s Dental Clinic, Delhi to provide you with effective pain-relieving treatments. Keeping your head elevated with the help of pillows, using an ice pack compression and salt water rinses can help you have a good night’s sleep. There are plenty of home remedies that can be followed such as applying clove oil, cool peppermint tea bags, garlic paste, vanilla extract directly at the affected area for numbing the pain. However, these are temporary measures that lack much evidence. Some over-the-counter drugs for pain relief include ibuprofen and naproxen.

Worried About Bleeding Gums?

Many people, especially after starting with a new oral care regimen, complain with bleeding gums. However, it is only indicative of the underlying gum disease which will probably get better once your gums become healthier. If your symptoms persist for more than a week or two, it can be a sign of gingivitis which can further progress into loss of bone surrounding the teeth (Periodontitis). To prevent that from happening, you can visit us at Dr. Sachdeva’s Dental Center at Ashok Vihar, Delhi for timely management.

Have You Been Grinding Your Teeth Lately?

Teeth grinding especially sleep grinding or bruxism has become a more prevalent during these stressful times. It can further result in jaw joint problems and gum diseases due to interference with thorough tooth brushing practices. It is, therefore, necessary to break this habit as and when it is first recognized. You can visit our dental center, Dr. Sachdeva’s Dental Clinic situated in Ashok Vihar, Delhi.

Oral health begins at home but optimal oral care begins with a personal choice. Caring for your teeth and gums is necessary to maintain a good oral and overall hygiene especially during these times when immunity boosting is hyped to protect yourself from contracting the COVID-19 infection. Use this time at home wisely to self-educate and set a good example for your family to follow proper oral hygiene measures to keep the tooth cavities and gum diseases at a bay!

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How Body Fat Percentage Actually Look Like

The percentage of healthy body fat is important when deciding to start any diet or weight loss program. Understanding your body fat percentage and learning how to reduce it is just as important. Measuring body fat and inches is considered a better form of tracking weight than using scales alone.

This is all about that How body fat percentage actually look like and how to lose or reduce body fat for men and women to look attractive. So how do you measure your fat accurately without seeing a doctor or a nutritionist?.

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Body Fat Percentage

First of all, it is important to know why a healthy body fat percentage is important. The same is the percentage of your body fat, the amount of fat you have stored on your body. Fat is the stuff you want to lose when you go on a diet. Our bodies contain more than just fat.

Things like muscle and water also contribute to our weight, but we mostly worry about losing fat. Since muscles are important, while losing fat, we want to gain as much muscle as possible. But scales can only tell how much we weigh. If we are going to lose fat, we need to find out how much our weight contributes to it.

Fat Value

Fat has its value in the human body. It helps insulate organs and tissues is used as a cushion on our bones and regulates body temperature. But too much of it can lead to many health problems like cholesterol, heart disease, stroke and death. That’s why it’s so important to keep trying to find the how body fat percentage actually look like on our healthy body and maintain that amount.

One of the easiest ways to find the current percentage of your adipose tissue is to use a fat line fat calculator. Many are available for free on the internet and most are very accurate. Body fat percentage actually look like dump on women.

Just answer a few questions and the calculator will calculate for you. Once you find its current percentage, you can find out what your healthy body fat percentage should be using one of these calcine calculators.

Percentage of Body Fat on Women

Women have a higher percentage of body fat if they have a percentage of fatty tissue for 20-40 women, 23-35% if they are 41-60 years old, and 24-36% for women over 60 years old.

Women really face the fact that they have more body fat than men. If she doesn’t have enough fat, she loses some “privileges” like her menstrual period which could mean fertility issues or other difficulties.

Health To achieve body fat, you need to know your fat percentage so that you can save enough to stay healthy. Finding your body fat percentage is relatively easy. Here are some methods:

To find out if you need to lose weight, a pinch test is sticking to certain parts of your body. Unfortunately, to get an accurate reading, you can’t do it yourself. If you do not have a doctor, you should consult an experienced nutritionist or dietitian

N Navy Tape – This method is used by the Navy and the Army and is very simple. Measure your middle section (if that is the area you want to work with) and take a reading using centimeters. Do this 3 times and get the average result

EX Dexa Scan – This is a full-body X-ray and will also measure bone density. It costs money to do but it is 99% accurate.

A woman should always aim for a healthy level of fat as it will protect her from getting sick from health problems like cancer, high blood pressure, heart disease and diabetes. One can enjoy life with more enthusiasm and less fatigue. Self-esteem will also improve and will not cause so much stress on a daily basis.

Related post:  10 Best Pectoral Muscle Exercises To Make Breasts Bigger

Percentage of Body Fat on Men

The healthy body fat percentage for men will be 8-19% for people aged 20-40. If a male is between the ages of 41-60, the healthy range will be 11-22%. Finally, the percentage of healthy fats for men over the age of 60 will be 13-25%. Here are some methods to reduce body fat on men.

Eat a complete, natural diet low-calorie diet. No, I’m not talking about going on one of those new crazed diets. Try it now and make 10-20% less calories a day than you do. Plan to eat lots of vegetables (broccoli), fruits (berries, apples and oranges), nuts (almonds), and plenty of lean protein and healthy fats. Don’t eat anything like processed food like white bread.

Get strength training using weights and bodyweight exercises, as this helps you burn fat and build muscle.

And finally, start interval training. Interval training is doing short bursts of exercise at an intense rate. This works better than slow, boring cardio, plus you get results in half the time.

When you find out what your healthy percentage should be, then you can start working towards that percentage. If you need to reduce the percentage of fatty tissue, following a healthy diet and exercise program can help you reach a healthy weight.

Losing extra body weight doesn’t happen overnight, but if you are diligent about your weight loss efforts, you can gain healthy body weight. Staying at a healthy weight just doesn’t feel and feel better about you; It can add years to your life. What more inspiration do you need? This is an easy way to get rid of unwanted body fat.

How To Lose Body Fat Percentage

Learning how to lose body fat percentage is something that many people would love to accomplish. However, your body fat percentage is a variable that remains constant throughout your life. Yes, you can lose weight, fat and toxins, but your body fat percentage is something that cannot be adjusted.

When you lose weight, the numerical amount lost usually pounds is a combination of fat, water and other less common substances that are excluded from every place around your body. It has been determined that the percentage of body fat in women is 18-20%, and in men 10-15%.

To understand how this percentage cannot be reduced, consider a woman who weighs 220 pounds. And just 40 lbs. Basically, its total weight is 220 lbs. From, her body contains 20% body fat (measurable fat count 44 lbs).

Now, after losing 40 pounds. (In which 8 lbs. Burns unwanted fat), weighs 180 kg. Total. Given how much total ‘fat’ she still has, subtract 8 from 44 plus. (Leaving it with a new measure of 36 kg fat). Here you can see that her body fat percentage has remained the same. Is 36 lbs. 20% total in 180% of fat still?

20% x 180 lbs. = 36 lbs.

Fats Statistical

You don’t have to worry about trying to reduce your fat percentage, because this number is statistical and not what you’re trying to lose. You are trying to lose pounds, toxins, fats etc. Will be able to lose these things easily as always through a healthy balanced lifestyle of exercise and diet.

As you exercise, your total body fat will decrease, but remember that when you lose fat, you also lose weight. Your fat in pounds reduces the total weight loss in your pounds at a fixed rate.

In summary, just think about what you are trying to accomplish in weight loss. How body fat percentage actually look like? Do you want to see less fat around your abdomen, thighs and arms, and feel healthier and live more actively? All of those things can be achieved perfectly, but you only need to consider your fat percentage, because that number is not the enemy and it is not how much fat you have?

Instead of focusing on how to lose body fat percentage, try to find the best ways to burn fat from your body through any preferred method (either exercise, diet or products/programs)

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26 Weight Loss Tips And Tricks That Are Actually Evidence-Based

The weight loss industry is full of myths.

People are often advised to do all sorts of crazy things, most of which have no evidence behind them.

However, over the years, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually evidence-based.

1.Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss — and that’s true.

Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.

One study showed that drinking a half-litre (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.

2.Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat.

If you don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick.

3.Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.

Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.

Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

You can shop for coffee at your local grocery store, as well as online.

4.Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning. Although the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight.

Green tea is available at most pharmacies, health stores, and grocery stores, as well as online.

5.Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.

Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction.

Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made.

6.Take a Glucomannan Supplement

A fiber called glucomannan has been linked to weight loss in several studies.

This type of fiber absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer calories.

Studies show that people who supplement with glucomannan lose a bit more weight than those who don’t.

You can find glucomannan supplements not only at vitamin shops and pharmacies but also online.

7.Cut Back on Added Sugar

Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.

If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

8.Eat Less Refined Carbs

Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings, and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you’re going to eat carbs, make sure to eat them with their natural fibre.

9.Go on a Low-Carb Diet

If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.

Numerous studies show that such a regimen can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health.

10.Use Smaller Plates

Using smaller plates has been shown to help some people automatically eat fewer calories. However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected.

11.Exercise Portion Control or Count Calories

Portion control — simply eating less — or counting calories can be very useful, for obvious reasons.

Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight.

Anything that increases your awareness of what you are eating is likely to be beneficial.

12.Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.

Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt, and hard-boiled eggs.

13.Take Probiotic Supplements

Taking probiotic supplements containing bacteria of the Lactobacillus subfamily has been shown to reduce fat mass.

However, the same doesn’t apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain.

You can shop for probiotic supplements at many grocery stores, as well as online.

14.Eat Spicy Foods

Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly.

However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness.

15.Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.

16.Lift Weights

One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.

The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass.

Of course, it’s important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.

17.Eat More Fiber

Fiber is often recommended for weight loss.

Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.

18.Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.

Studies show that people who eat vegetables and fruits tend to weigh less.

These foods are also very nutritious, so eating them is important for your health.

19.Get Good Sleep

Sleep is highly underrated but maybe just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.

20.Beat Your Food Addiction

A recent study found that 19.9% of people in North America and Europe fulfill the criteria for food addiction.

If you experience overpowering cravings and can’t seem to curb your eating no matter how hard you try, you may suffer from addiction.

In this case, seek professional help. Trying to lose weight without first combating food addiction is next to impossible.

21.. Eat More Protein

Protein is the single most important nutrient for losing weight.

Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet (49Trusted Source, 50Trusted Source.

One study also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% while cutting desire for late-night snacking in half.

Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.

22.Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement — such as protein powder — can help.

One study showed that replacing some of your calories with whey protein can cause weight loss of about 8 pounds over time while increasing muscle mass.

Whey protein is available at most health stores and online.

23.Don’t Do Sugary Drinks, Including Soda and Fruit Juice

Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving.

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke.

Eat whole fruit, but limit or avoid fruit juice altogether.

24.Eat Whole, Single-Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single-ingredient foods.

These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based on them.

Here are 20 of the most weight loss-friendly foods on earth.

25.Don’t Diet — Eat Healthy Instead

If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain.

Instead of going on a diet, aim to become a healthier, happier, and fitter person. Focus on nourishing your body instead of depriving it.

Weight loss should then follow naturally.

26.Chew More Slowly

Your brain may take a while to register that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.

Also, consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal.

These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to each bite.

The bottom line

Numerous techniques can aid your weight loss goals.

Some of the above tips are purely dietary, involving eating more protein or cutting back on added sugar.

Others — such as improving sleep quality or adding a workout routine — are more lifestyle-based. For example, chewing more slowly is one step you can take to institute mindful eating.

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How To Lose 40 Pounds In A Month And Reduce Your Risk Of Type 2 Diabetes Even If You Try Really Hard, are there foods that you can eat to keep diabetes away, what should you do to prevent diabetes if it runs in your family, how do you avoid children’s diabetes? The following article will answer all these questions and more.

Diabetes Mellitus is a disease that affects millions of people around the world, or diabetes for short. 35 million people in America suffer from diabetes, 9.4 million of whom do not even know that they have it. It causes up to 70,000 fatalities every year in the United States, contributes to thousands more, and is a leading cause of blindness, kidney failure, and heart disease.

                         Over $170 billion was spent on diabetes treatment in 2020 in the United States, and an additional $70 billion was lost due to decreased productivity. By 2025, these figures had increased to $200 billion for direct medical costs and $80 billion for indirect costs such as disability, loss of work and premature death. Fast forward to 2025 and it is no disappointment that the situation must clearly be worse.

In the United Kingdom, in countries such as China, India, about 3.8 million people have diabetes with the situation not better . Globally, at current growth rates, the number of people diagnosed with diabetes is estimated to increase from 325 million in 2020 to 439 million by 2030. Indeed, diabetes could be said to be a disease of epidemic proportions.

But what is diabetes exactly? It is important to first know how the body works in order to answer this question.

To function properly, the body needs energy. Carbohydrates that the body converts to glucose – a simple form of sugar that it can easily use – are a rich source of this. Normally, the hormone insulin is released equally when glucose is absorbed into the bloodstream in this way, and it works to allow the glucose to pass into the cells for energy production.

Unfortunately, under certain conditions, the body is unable to make enough of this insulin or use it properly where it does make enough. This is what is referred to as diabetes. Two types are there. Type 1 is caused by the immune system’s auto-immune response that attacks the pancreas and destroys the organ’s insulin-making cells. It makes up about 5-10 percent of diabetes cases diagnosed.

Type 2, in which the body has lost sensitivity to it and no longer responds to it properly, although the pancreas still produces insulin (makes up about 90 percent diagnosed diabetes cases). The result of both types is that glucose normally can’t get into the cells. As such, blood sugar levels increase and lead to medical complications if left untreated. It is therefore imperative that you look for prevention rather than cure, as with most diseases.

Preventing.

The prevailing wisdom as far as Type 1 diabetes goes is that it can not be prevented. Actually, for now, you can’t even predict who’s going to get it or not. Nevertheless, evidence indicates that it may have a genetic predisposition. However, a genetic predisposition to the disease is not normally sufficient to trigger it. In most instances, what triggers this is an external factor, such as a virus, as in the case of a child.

Having said that, research shows that breastfeeding may play a role in reducing the risk of developing the disease by avoiding early introduction of solid foods and other factors.

That’s for the 1. type. However, for Type 2, the prognosis for prevention is rosier. Since Type 2 is predisposed to the loss of insulin sensitivity in the body, there are several steps that can be taken to prevent this from happening or even reverse it when it happens. These are followed by;

First, eat a balanced diet that is healthy.

The 5 major food groups eaten in the appropriate portions or servings would comprise a healthy balanced diet.

The UK government designed the Eat Well plate, which is the national food guide designed to help UK citizens have a healthy, balanced diet, to help guide citizens on what this constitutes. It is based on the basic five groups of foods and the guide sets out the percentage of the plate of a person that should consist of each group of foods.

Fruits and vegetables-33%, bread, rice, potatoes, pasta and other starchy foods-33%, milk and other dairy products-15%, meat, fish, egg, beans and other non-dairy protein sources-12% and high fat or sugar foods and drinks-7%. However, it is worth noting that the second group should be whole grain, which is whole wheat bread, brown rice, etc., and not refined grains such as white bread and white rice.

In America, the nutrition guide provided by the Department of Agriculture of the United States is MyPlate (USDA).

The American Diabetic Association revised the guide in order to make non-starchy vegetables such as spinach and cabbage constitute about 50 percent of the plate, grains and starchy foods such as whole grain bread and rice 25 percent, and the other 25 percent is protein such as chicken and fish.

Eat more food-containing fiber and entire grains

The emphasis on fiber and whole grains is what is prevalent in both the UK’s Eat Well Plate and the United States MyPlate nutrition guide. Vegetables, fruits, whole grains, nuts and seeds are high-fiber foods. Whole wheat bread, whole wheat pasta and brown rice, on the other hand, are examples of grains.

Both of these, whole grains and fiber, reduce your risk of diabetes by improving your control of blood sugar. Research actually shows that white bread or rice could reduce the risk of diabetes by as much as 36 percent by substituting whole grains for even some refined carbohydrate products.

A study spanning over 18 years in Nurses Health Studies 1 and II, looking at the health and dietary habits of 160,000 women, found that women who averaged two to three servings of whole grains a day were 30 percent less likely than those who rarely ate whole grains to develop Type 2 diabetes. The bran and fiber in whole grains have been found to slow down the digestive processes by making it more difficult for digestive enzymes to break down the starches into glucose, resulting in slow rises in blood sugar (low glycemic index) and less pressure on the pancreas.

Fiber reduces the risk of heart disease in addition to its diabetes fighting qualities, and also encourages weight loss by making you feel full.

Avoid highly sophisticated grain products such as white bread,

White rice, white bread, mashed potatoes, donuts etc. cause a sustained increase in blood sugar and insulin levels, as opposed to whole grain food. When they are said to have a high glycemic load, this is what is meant. This resulting load contributes to increased production of insulin and, conversely, increases the likelihood of developing diabetes.

Skip Sugary soda-like drinks

It has also been suggested that it is also a good measure of diabetes prevention to skip sugar drinks like soda etc. and go for alternative water, coffee or tea. Sugary drinks not only lead to increased weight, but evidence suggests that chronic inflammation, elevated triglycerides and insulin resistance are also increased, while “good” (HDL) cholesterol is decreased, all of which are risk factors for diabetes. In fact, a summary of eight studies conducted found that their risk of type 2 diabetes increased by 25 percent for every additional 12 ounce serving of sugar drink that individuals drank each day.

Cut down red meat or eliminate it

It has been shown, in addition to the above, that the reduction or elimination of red and processed meat from one diet reduces the risk factor for diabetes. Healthier sources of protein, such as fish and poultry, should replace red meat. In reality, analyzed data from eight long-term studies show that eating only one serving of 3 ounces of red meat a day leads to a 20 percent increase in diabetes risk. It’s even worse for processed meat-a 51 percent increase, that is.

Stop smoking

It has also been found that smokers are close to 50 percent more likely than non-smokers to get diabetes. As such, an effort to reduce the risk of getting diabetes should make it a top priority to stop smoking.

Moderate Alcohol Consumption

Surprisingly, it has also been found that it may be beneficial to consume moderate amounts of alcohol (up to a drink a day for women and two drinks a day for men) to help reduce the chance of developing type 2 diabetes. This is because the efficiency of insulin in getting glucose inside cells is increased by alcohol. On the other hand, if you don’t drink, note that there is no need to start, as other means – for example, exercise and diet – can derive the same benefits.

Losing Weight

Being overweight has been fingered as a risk factor for developing diabetes in Type 2 cases. Being obese results in a rise in your chances of developing diabetes by 20-40%. As such, studies show that when done together with exercise, losing weight by as little as 7 percent can reduce the chances of developing diabetes by almost 60 percent .

Be physically more active

Another sure way to lower your risk factor for developing Type 2 diabetes is to exercise, whether as a regular fitness regimen or incorporating physical activity into your daily routine. This is because exercise will not only help you reduce your blood sugar, but will also help you lose weight and increase the sensitivity of your body to insulin. To achieve the best results, an exercise program that includes both aerobic and resistance training (weight use) has been identified.

Many nutritionists and health experts advocate skipping fad diets, in addition to the above. Instead, they recommend simply making healthier decisions. The reason for this, they say, is that although they may help you lose weight, their preventive effects on diabetes are not only untested, but can also make you miss essential nutrients by restricting a particular food group.

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