#Hypothyroidism diet for beginners

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Take Control of Your Health: A Comprehensive Guide to Managing Hypothyroidism

When I was first diagnosed with hypothyroidism, I remember feeling overwhelmed and lost. I spent years searching for solutions, piecing together bits of information from doctors, nutritionists, and health experts. If only someone had handed me a clear, step-by-step guide that addressed not just the symptoms but the underlying causes of this condition. That’s exactly what this book offers—an…

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Diet for Women with Hypothyroidism: A Beginner’s life-changing guide

Ever wondered why you feel tired all the time? 🤔 It might be your thyroid talking! Dive into my newest article about the life-changing dietary habits for women with hypothyroidism. Unlock the secrets to a healthier, more vibrant you!

Table of Contents Hypothyroidism is a condition where the thyroid gland does not produce enough thyroid hormone. It is estimated to affect up to 11% of women, making it much more common in women than men.   Hypothyroidism can greatly impact metabolism and nutritional needs. Thyroid hormones play an important role in regulating metabolism, growth, development, and nearly every organ system in…

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Beginner Rebounding Workout For Hashimoto's Thyroiditis (More Energy) Beginner Rebounding Workout For Hashimoto's. Do you have Hashimoto's or auto immune issues? Do you want to feel better after your workout not worse? source

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Which Type of Activity Can Help a Person Burn More Fat

I know you must think what type of activity can help a person burn more fat. I have a list of exercises that help you lose weight as much as you can, but before I start, I want to say that these exercises work when you have the desire to lose weight, otherwise they will not help you.

 If you are a busy person and can't go to the gym and outdoors, you can watch the 15 bodyweight exercises to lose weight. You don't need any equipment to exercise.

7 Best Exercise For Fat Burn

These are some of the exercises that solve the question- what type of activity can help a person burn more fat?

1.Jogging

 Jogging is a great exercise to help you lose weight.

 Harvard medical school studies that a 70 kg person can burn approximately 298 calories per thirty minutes of jogging at a speed of 8 km/h pace.

 More, studies have found that jogging can help burn harmful visceral fat, generally known as belly fat.

 Jogging is a great exercise that can be done anywhere and is easy to do into your weekly routine. For beginners, aim for 15-20 minutes 3-4 times per week.

 If you are struggling to jog outdoors because of your joint pain. Try running on softer surfaces which will make you feel more comfortable like grass.

 Nowadays many treadmills are in the market which come with cushioning surfaces, which may be easier on your joints.

 2.Weight Training

Weight training is an effective choice for people looking to lose weight.

 According to Harvard medical school it’s estimated that a 70kg person can burn 112 calories per 30 minutes of weight training.

 Also, weight training can help you to build muscle growth and strength, which can easily raise your resting metabolic rate (RMR).

 Another study found that 24 weeks of weight training gives you a 9% increase in metabolic rate in men, which equates to burning 140 more calories per day. For women, the increase in metabolic rate was nearly 50 calories or 4% per day.

3.Swimming

   Swimming is a fun and unique way to lose weight and get in shape.

 Harvard medical school studies that a 70kg person burns 233 calories per 30 minutes of swimming.

 How you swim affects how many calories you burn. If a 70 kg person is doing backstroke, it burns 298 calories, Butterfly 409 calories, trending water 372 calories.

 Another benefit of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for those who have injuries or problems in their joints.

4.Walking

 Walking is one of the great and easy exercises for weight loss.

 Walking is convenient and easy for beginners to start exercising without feeling overwhelmed or needing to buy equipment. And, it's a lower-impact exercise, which means it doesn’t stress on your joints.

 According to Harvard medical school, it’s estimated that a 70kg person burns approximately 167 calories per half hour of walking at a moderate speed of 6.4 km/h.

 You can do this exercise easily into your daily routine-for example you replace driving by walking to your office, school, college etc.

 For better results try walking during your lunch break, taking your dog for extra walks or taking the stairs at work.

 For beginners, aim to walk 30 minutes 2-3 times a week. You can increase your walks as you become more comfortable doing this exercise.

5.Interval Training

 Interval training is popular with the name of high-intensity interval training (HIIT), that refers to short bursts of intense exercise that alternate with recovery periods.

 High-Intensity interval training workout of 10-30 minutes can burn a lot of calories that means high-intensity interval training (HIIT) can help you burn more calories while spending less time exercising.

 Moreover, many studies have shown that high-intensity interval training is especially effective at burning belly fat.  

6.Yoga

 Yoga is a popular way to relieve stress and exercise.

 While it's not usually thought of as a weight loss exercise, it burns less calories and offers many health benefits that can help you to lose weight.

 Harvard medical school studied that a 70 kg person burned approximately 150 calories per half hour of practicing yoga.

 According to the yoga group, they experienced improvements in mental and physical well-being.

 Apart from burning calories, studies have shown that yoga can teach us mindfulness, which can help you to avoid unhealthy foods and better understanding of your appetite.

 Most of the gyms offer yoga classes but you can practice yoga with reading blogs and watching yoga videos.

 You can do yoga at your home, as it gives you a comfortable environment.

 Also, visit best psychologists in India for more details

7.Cycling

 Cycling is a popular exercise that improves your stamina and helps you lose weight.

 Although cycling is a traditionally outdoors thing, many fitness centers and gyms have stationary bikes that allow you to cycle while not going outside.

 Harvard medical school studied that a 70 kg person burns 260 calories per half hour of cycling on a stationary bike at a normal speed or 298 calories per half on a bicycle at a normal speed of 19-22.4 km/h.

 Not only is cycling good for weight loss, but studies have found that people who ride cycle daily have better fitness or a great shape, a lower risk of heart disease and insulin sensitivity.

 Cycling is great for all people from beginners to athletes. Plus, it’s a non-weight-bearing and low impact exercise, so it won’t get much stress in your joints.

How Much Weight will I Lose Doing These Exercises ?

How much weight will you expect to lose from those exercises which are mentioned in above. So, it depends on many factors.

 This include:-

 1. Age- Older people tend to carry less muscle mass and more fat mass. Which decreases your RMR, A less RMR can make it more difficult to lose weight.

2. Starting Weight- People who have more weight they lose more pounds and those who have less weight they lose less pounds but still, the percentage of body weight loss is the same.

3. Diet- Weight loss depends on what type of diet you follow, Thus a calorie deficit is important to lose weight.

4. Medical Conditions- People with medical conditions like hypothyroidism and depression may lose weight at a slower rate.

5. Sleep- Studies have shown that a lack of sleep may slow the rate at which you lose weight and increase your cravings towards unhealthy foods.

 These are some factors which can differ your weight loss results.

  I hope you get your answers of what type of activity can help a person burn more fat. But remember 20% workout and 70% diet is the thumb rule to get a better physique. So diet is a major role in getting results. If you like that diet so you can continue the rest of your life to stay healthy.

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My Top 5 Breathing Exercises for Stress Relief

A little stress is the spice of life, and it has its benefits. Healthy stress can help sharpen your focus so you can power through that work presentation, for example, creatively solve a pressing problem, or even run a 5K at top form. If you had no stress in your life, you’d likely be bored, unmotivated, and not living up to your full potential.

But when stress becomes chronic, or long term, it begins to take a toll on both your body and your brain—which happens to way too many of us. More than three-fourths of all Americans regularly experience stress-related physical symptoms such as fatigue, headache, or an upset stomach. (1) Stress seeps into relationships, invades your office space, and keeps you up at night.

Fortunately, you can learn to manage it—and simple breathing techniques can help. Here are five breathing exercises for stress relief to help you through your next difficult moment.

Diabetes, autoimmune disorders, and gut dysbiosis all have links to chronic stress. If you’re feeling stressed day in and day out, these breathing exercises can help. Take a deep breath and check out five breathing techniques that can help you find relief. #healthylifestyle #wellness

This Is You on Stress

Stress is a normal mind–body response that all of us experience to some degree. Physiologist Hans Selye first used "stress" in this sense in 1936, defining it as the “non-specific response of the body to any demand made upon it.” (2)

When you’re stressed, you go into what’s known as “fight-or-flight” mode: your body releases a surge of stress hormones such as adrenaline and cortisol, which snaps you into high-alert mode. Your blood pressure and heart rate go up, your muscles tighten, you breathe faster, and your senses sharpen.

There are real evolutionary advantages to this. After all, how do you think our Paleolithic ancestors survived being chased by predators? These physical changes in your body speed your reaction time and enhance your focus and allow you to act quickly and decisively. This rush of stress hormones appears to temporarily strengthen brain neuron connections, which, in turn, may improve your memory and concentration over the short term.

Researchers at the University of California, Berkeley found that rats exposed to acute but short-lived stress doubled the production of new brain cells in their hippocampus (the memory center of the brain), compared to brain cell production under normal conditions. (3) This type of short-term stress may actually help to temporarily boost immunity by increasing levels of white blood cells like neutrophils and lymphocytes. (4)

Managing Bad Stress

The key to managing your stress is the ability to turn it on and off like a faucet. Left on too long, it can cause major damage to your mind and body. In our 21st-century world, stress doesn’t usually come in the form of occasionally fighting against life-threatening wild beasties as we hunt and gather our food. Instead, it manifests on a daily basis through routine stressors—a traffic-filled morning commute … a difficult boss … deadlines and demands … unresolved relationship issues … family obligations … and a cellphone chirping at you at all hours of the day.

Your body responds to this chronic stress by activating the hypothalamus, triggering your adrenal glands to release cortisol. When you’re constantly stressed, your cortisol levels are running high all the time. That’s why you—and your body—are headed for health trouble if you don’t get chronic stress under control.

A 2018 study published in the journal Circulation, for example, examined almost 222,000 people over the age of 45 and found that those with a high degree of stress had a significantly higher risk of heart attack or stroke. (5) Another study found that people who suffer from post-traumatic stress disorder (PTSD) and other stress-related psychiatric issues were up to 46 percent more likely to develop an autoimmune disorder later in life. (6)

Other effects of chronic stress include:

Elevated blood sugar, increasing risk of diabetes

Weakened immune system

Leaky gut

Reduced ability to burn fat and increase in belly fat

Reduced (inadequate) levels of the adrenal hormone DHEA, testosterone, growth hormone, and thyroid-stimulating hormone (TSH)

Non-alcoholic fatty liver disease (NAFLD), which can lead to insulin resistance

Higher risk of depression, anxiety, and mood imbalances

Stress contributes to all modern, chronic disease.

No matter how picture perfect your lifestyle may appear to be—and no matter how healthy your diet is—if you’re not managing your stress effectively, you’re at risk for modern degenerative conditions like heart disease, diabetes, hypothyroidism, and autoimmune disorders.

Breathe Your Way to Stress Relief

While we can’t eliminate all stress from our lives, we can control our responses to it. Stressful experiences often trigger a cascade of fears and anxieties. As a result, we get so carried away by our thought processes that we’re unable to cope with the reality of the moment.

Enter mindful breathing. It’s exactly what it sounds like—being mindful of, or putting all your attention into, your breath.

This type of practice helps ground us in the present moment and focus on what is, right now, rather than what we fear might be. It’s a very helpful mindfulness technique, especially for beginners and for those who resist traditional meditation practices, because it gives you something specific to focus on—your breathing—when your mind starts to wander so you won’t get distracted by worries or other negative emotions.

Research shows that mindful breathing is one of the most effective tools in our toolbox to reduce stress and anxiety. In one study, practicing daily mindful breathing reduced feelings of test anxiety in college students, and eventually scientists stumbled upon the reason why: Deep breathing appears to deactivate a handful of brain nerve cells that trigger anxiety. (7, 8)

Try These Five Breathing Exercises for Stress Management

Ready to give it a try? Here are five breathing techniques to get you started.

1. Basic Beginner Breaths

If you’re just dipping your toes into mindful breathing, keep it as simple and straightforward as possible. The most basic way to do mindful breathing is to focus your attention on your breath, both the inhale and the exhale, ideally sitting or lying down (you may find it easier to hold onto your focus with your eyes closed).

Take exaggerated breaths: a deep three-second inhale through your nose, hold your breath for two seconds, and breathe out through your mouth for four seconds. When your mind wanders, bring your attention once again to your breath. Repeat. Try working your way up to about 15 minutes a day. (9)

2. Diaphragmatic Breathing

This type of breathing—also called “abdominal breathing” or “belly breathing”—slows your heartbeat and can also lower blood pressure. Diaphragmatic breathing reduces the body’s “fight-or-flight” response, researchers have found, and stimulates the activity of the vagal nerve, another important component of stress reduction. (10)

Here’s how to do it: (11)

Lie on your back on a flat surface with your knees bent (if needed, place a pillow under your knees for support)

Put one hand on your upper chest and one below your rib cage, so you can feel your diaphragm move as you breathe

Inhale slowly through your nose, feeling your stomach move out against your hand, then tighten your stomach muscles as you exhale through your mouth

Practice this type of breathing for five to 10 minutes, three to four times a day. As you get more comfortable with this method, you can even place a book on your stomach to make it a little more challenging (and effective).

3. Alternate Nostril Breathing

This technique—where you rotate inhaling through one nostril and exhaling through the other—is a yogic breath control practice. It’s thought to harmonize the two hemispheres of the brain, and, as a result, balances your physical, mental, and emotional well-being. A 2013 study found that people who practiced alternate nostril breathing lowered their perceived stress levels. (12)

Here’s how to do it: (13)

Sit straight up in a comfortable seat, your left palm comfortably in your lap

Lift your right hand to your face so that your pointer and middle fingers rest between your eyebrows

Close your eyes and inhale and exhale deeply through your nose

Close your right nostril with your right thumb while inhaling through your left nostril

Close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side

Inhale through your right nostril, then hold both nostrils closed with your ring finger and thumb

Open your left nostril and exhale slowly through your left side

Repeat five to 10 times once a day, or as desired

4. 4-7-8 Breathing

This technique, developed by integrative medicine guru Andrew Weil, MD, is based on the yogic technique pranayama. Weil himself refers to it as a natural tranquilizer for the nervous system.

How to do it: (14)

Sit with your back straight and place the tip of your tongue behind your upper front teeth. You’ll need to keep it there throughout this breathing exercise

Exhale through your mouth, making a whoosh sound

Close your mouth and inhale through your nose to the silent count of four

Hold your breath for a count of seven

Open your mouth and exhale through it, making a whoosh sound to a count of eight

Repeat this cycle three more times

Repeat this process at least twice a day

5. Body Scan

This breathing technique involves doing deep breathing while focusing your attention on different parts of your body, from head to toe, starting with your forehead and ending at the muscles in your feet. Combat veterans with PTSD who performed it for 20 minutes each day at home for six weeks reported improvements in symptoms, according to a 2016 Oregon Health & Science University study. (15) Another study of women aged 18 to 46 found that those who practiced body scan four days a week for three weeks reported feeling less stress and more happiness than a placebo group. (16) It can be done lying down or sitting—whatever’s most comfortable for you.

Here’s how to do a body scan: (17)

While sitting or lying down, close your eyes and pay attention to your body’s position—for example, the weight of your body against the chair or the floor

Take a deep breath, visualizing oxygen entering your body as you inhale and focusing on a sense of relaxation as you exhale

Focus on the sensations of your feet touching the floor or of your legs pressing against the chair

Now, work your way up to bring attention to other areas of your body. How does your back feel against the chair? Are your hands or stomach tense? (If so, try to relax them.) Loosen your shoulders and let your jaw relax

Take one more moment to notice your whole body, take a breath, and open your eyes

Initially, start with short periods of time of three to five minutes before working your way up to at least 20 minutes at least three times a week. The more you practice body scan, the more benefits you’ll enjoy.

Now, I’d like to hear from you. Have you ever tried any of these breathing exercises for stress? What were your results? Tell me below in the comments!

The post My Top 5 Breathing Exercises for Stress Relief appeared first on Chris Kresser.

Source: http://chriskresser.com December 07, 2018 at 04:36PM

[rjhamster]

Did Eating Day-Old Leftovers Lead to a 19-Year-Old Having His Legs and Fingers Amputated?

Did Eating Day-Old Leftovers Lead to a 19-Year-Old Having His Legs and Fingers Amputated?

View Online Did Eating Day-Old Leftovers Lead to a 19-Year-Old Having His Legs and Fingers Amputated? Read More A Beginner’s Guide to a Plant-Based Diet Read More Treating Hypothyroidism: Can Vitamins and Supplements Help? Read More EMOTIONAL HEALTH Life in the World’s Happiest Countries Can Make People Miserable Read More DIABETES The 20 Best Grab-and-Go Snacks for People With…

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A Beginner's Guide to a Plant-Based Diet

A Beginner’s Guide to a Plant-Based Diet

View Online A Beginner’s Guide to a Plant-Based Diet Read More Treating Hypothyroidism: Can Vitamins and Supplements Help? Read More What Does Meghan Markle Eat? Read More EMOTIONAL HEALTH Beat Stress With These 7 Supplements Read More DIABETES 3 Easy, Feel-Good Recipes for Type 2 Diabetes Read More Health Changemaker Leroy Sims, MD, Helped Create the NBA Bubble at the Start of the…

[organicbeing]

  MESSAGE FROM THE AUTHOR Sometimes in life we just need clarity. You have to step out of your comfort zone and focus on where your path is headed. You were born with the capacity of abundance. You need to clear away any of the emotional, mental and energetic debris that is in the way of you ability to see who you really are in order to create the life you really deserve. My goal in this book is to help you understand and show you have easy it is for you to start cutting out the foods that don’t nourish your body. Hypothyroidism is a very tricky condition and complicated disorder to manage. The foods we eat can interfere with your treatment. Our body is lacking certain nutrients that heavily influence the function of our thyroid gland while certain foods can inhibit your body’s ability to absorb the replacement hormones. There is no one size fits all program when you are dealing with hypothyroidism. When you start to eat smarter and are aware of what foods feed your body, despite the condition, you can start to feel better and manage your symptoms. Americans are in such a pathetic health crisis. We have the abundance of everything at our finger tips but yet we 1 in 3 people are on some sort of medication. It doesn’t matter if it’s Prescribed or over the counter. Why are we are in such a state of denial? Every Cell in your body responds to the foods you eat, the products you put on your body to the house hold chemicals that your purchase for your home. All of these things have a direct impact on your hormones and in return your hormones have a direct impact on every major system in your body. Not to mention that our body is lacking certain nutrients that heavily influence the function of every cell in our body. The foods that we consume, oh, the foods we consume. It is my immense pleasure to write another book on hypothyroidism. In this age of overly processed, genetically modified, artificially flavored and preservative loaded foods. It’s no wonder that more people are wanting to eat a more wholesome and a more all natural diet. We are trying to find our way back to the basics. I hope this book encourages you and inspires you to seek out the truth and start healing your body from the inside out. All I can give you is the blueprint of things you can start doing today to incorporate a healthier you. I am living this way. I can talk about what has worked for me and share my knowledge with you. Taking charge of your health doesn’t have to be complicated. The journey has just begun. Each day is filled with the opportunity to make an impact and have that ripple effect with your health. My mission is to do everything in my power to start to heal and reach your fullest potential. To help be a source of inspiration you seek and attract what you desire with the faith that your vision of success is your destiny! You deserve to be healthy. You have the power and you have the mindset. Never forget: What we eat, governs what we become. Success is getting what you want. Happiness is wanted what you get.

Audrey Childers  is a cook and the blogger behind Thehypothyroidismchick.com. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Audrey started to write about her experience to share with others and help them realize they are not alone in their struggles. She is a  Nutritional Therapy Practitioner , and is the author of A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving , a guide and recipe books for the hypothyroidism protocol. Audrey has  found her path to better health with the hypothyroidism Protocol. Now it’s her mission to share that approach with nourishing recipes, practical resources, and community connections. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.

I want to thank you  for reading my latest blog.  Please let me know if you need any support with it. 

Otherwise, are we friends on Facebook yet?  If not let’s do that now, healing Hypothyroidism.   I like to connect on a more personal level there and often; offer social media only products that can only be accessed on my page and share daily updates along with recipes. Remember sharing is caring. Please share and post a comment to this blog! I would love to hear from you. Sign up for my blogs @ thehypothyroidismchick.com .  You can also  Follow me on instagram @ Thyroidismchick or Follow me on twitter @Thyroidismchick.

Health and Happiness,

Audrey

XoXo

  Disclaimer

The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.

MESSAGE FROM THE AUTHOR: A.L. Childers MESSAGE FROM THE AUTHOR Sometimes in life we just need clarity. You have to step out of your comfort zone and focus on where your path is headed.

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The 20 Best Exercise to Lose Weight at Home

Obesity is a common problem in our lives, as most people suffer from heavyweight or obesity. We all like to stay fit but we can say that it is easy to lose weight but it is not easy to lose weight. So here in this material, we will give information about some Best Exercise to Lose Weight at Home which will help you lose weight fast and stay fit.

Best Exercise to Lose Weight at Home

Recently, we have fitness science to experiment with various different types of exercise for weight loss. The goal is to achieve a quick loss of calories and reopen your body while exercising.

While many of us live busy lives, there is not much time for exercise. However, there is always a chance to change his life.

It will also give you rest and give you wings to move forward, as you will look to improve your body day by day. This article is about the practices that experts are proposing to the general population. Some of them are eligible for home, and others are also good for gym environments.

People around the world have realized that it only takes a day to start to burn fat and lose calories. Some of the best exercises always include running and training. You can improve your health records and help your body lose weight, by simply dedicating some time each week to fitness.

How much weight can you realistically expect to lose?

How much weight you can expect to lose from exercise depends on many factors.

Contains:

Starting weight. People who are overweight tend to shed more pounds than those who are underweight. Nevertheless, the percentage of lost body weight is the same.

Age. Older people carry more fat mass and less muscle weight, which reduces your RMR, or how many calories your body relaxes. A lower RMR can make it more difficult to lose weight.

Gender. Females have more fat to muscle ratios than men, which can affect their RMR. As a result, men lose weight quicker than women, even though they consume the same number of calories.

Diet. Weight loss occurs when you burn more calories than you consume. Thus, a calorie deficit is necessary to lose weight.

Sleep. Studies have found that lack of sleep can slow down the rate at which you lose weight and even increase your treatment for unhealthy foods.

Medical conditions. People with medical conditions such as depression and hypothyroidism can lose weight at a slow pace.

Genetics. Studies have shown that weight loss has a genetic component, which can affect some people who are obese.

Read also - 5 Simple Exercises To Lose Belly Fat

Although most people want to lose weight quickly, experts often recommend losing 0.5–1.36 kg per week, or about 1% of your body weight.

Losing weight too fast can have negative health consequences. For example, it can result in muscle loss and increase the risk of conditions such as gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods.

What's more, people who lose weight very fast are more prone to regain it.

It is important to note that losing weight is not a linear process, and it is normal to lose yourself more quickly when you first start.

Let’s take a look at the exercises:

1. Squats are the ultimate fat burners!

2. Jogging is the absolute fat killer!

3. Knee-to-elbow kicks are the premium cardio exercise!

4. Planks give you the energy you need!

5. Crunches could reshape your abdominal area!

6. Dancing is the ultimate fat demolisher!

7. Pullups are the deadliest enemy of fat!

8. Weightlifting is the source of muscle development.

9. Aerobics and Step Ups Are the Most Efficient Cardio Exercise.

10. Pushups may involve all your chest muscles and burn belly fat.

11. Short sprints wake up your metabolism and enhance muscle mass.

12. Deadlifts can develop your leg muscles and burn more fat.

13. Burpees offer you the best balance between cardio and muscle strengthening.

14. Jumping rope has been the calorie burner factory and leg muscle developer.

15. Donkey kicks burn more calories and develop your glute muscles.

16. CrossFit is the combined way to exercise your muscles and burn tons of calories!

17.  Lunges are a premium way to lose booty fat.

18. Bench dips can increase your metabolism and strengthen your muscles.

19. Glute Bridge can be a cardio an exercise that helps you lose weight.

20. TRX Suspension Training is the most effective fat burner of all time!

The conclusion1- Squats are the ultimate fat burner!

If you need to improve your calorie loss by using your body as a weight tool, then squat is the exercise for you. They help you train the major muscles of your stomach and legs while boosting your metabolism.

The first day can be difficult for you because you will be in pain after a workout. However, they can be the best help for losing bodyweight, and you can do them several times throughout the week.

At home: Join your arms together as if you are praying. Then bend your pelvis as if you are trying to sit on a chair. If you do this many times, calorie loss is a sure thing.

2 - Jogging is the absolute fat killer!

Jogging is the ideal type of training for any person of any age or health condition. This is a great activity for your shoulders, arms, and legs. It can increase your level of health rapidly and adjust your diet according to your daily needs.

At home: You can step off the floor and start strolling around your yard.

3 - Kick from knee to elbow is a premium cardio exercise!

This is an exercise that is the key to losing weight. You can also true the loss of calories and fat without the need to move from home. Special equipment is not required to perform such training.

At home: find a stable and non-slippery part of your living room. Then bend down, support your belly with your hands, and start kicking using your knees. Wearing the right running shoes can give you extra credit.

4 - Plates give you the necessary energy!

Exercise is easy for all beginners. They can bring you closer to fitness for all the muscles in your body. You are training the upper and lower parts of your body at the same time. This means that you burn more calories and fat than any other exercise. Muscle development increases your willpower and provides great help for training throughout the week.

At home: Plank is easy to execute at home. All you need is a soft training mat and space. Make sure you wear the right shoes and include some elbow covers to reduce stress and pressure on them.

5 - Crunches can reopen your stomach area!

It is an exercise that uses only your body weight to achieve fat and calorie loss. You can strengthen the core abdominal muscles and apply the waist area.

For most people, this is the best workout other than running, and you can do it anywhere.

At home: arrive at a similar place in your living room and lie down. Place your arms behind your head and start lifting several times.

Read also - Best exercise For lose belly fat

6 - Dance is the ultimate fat destroyer!

This can be a great type of exercise for weight loss. This is good for your lower leg muscle group and offers the increased intensity of strength for your feet than walking on the ordinary floor.

If you combine it with the right diet, the loss of calories can make your day. Dancing involves running and balance and you do not need too much time during the week for your workouts.

At home: Try to move your body according to your favorite music. Legs and arms free steps can offer you an effective fat burning.

7 - Pullup is fat's deadliest enemy!

90% of your body weight is actually below the level of your head. Pullups are exercises that help you lose weight and burn calories by developing all the muscles of your arms, don, and legs together. You need to give a lot of strength to the muscles of the upper and lower abdomen, which are responsible for keeping the workout speed and energy high during the day.

At home: Place your arms in the correct position on the stationary object hanging on the wall. Then try to elevate your body several times at the level of your arms. This exercise helps you lose weight throughout the day.

8 - Weight lifting is the source of muscle development.

When you do weightlifting, you do the best fitness workouts for your body. One study has shown that weightlifting can help you maintain your energy with only a few workouts per week.

Do not do any kind of work to get you off weightlifting exercises which can be beneficial for your body weight loss of fitness efforts.

At home: Try to keep things easily manageable. The goal is to find a stable place or floor and lift it as often as you can.

9 - Aerobics and step-ups are the most efficient cardio exercises.

We all know that you can lose weight only when you increase cardio workouts several times per week. People practicing aerobics only take a few minutes to enhance their health.

Aerobics involves running, walking, and jumping which can be effective for your hands, don, and feet. Not to mention that it can increase the strength of your leg muscles and maintain your high energy profile. In other words, your calorie burn can reduce your weight from day one.

At home: You have to step on the floor using your best shoes and start jumping and running after your favorite music.

10 - Pushups can include all the muscles in your chest and can cause abdominal fat to burn.

Perhaps it is the best exercise of all. Pushups can make your chest and core muscles work at the same time, strengthening your shoulders. Should you combine it with the right kind of diet, your health is going to improve in a short time.

As a result, the calorie loss from this exercise becomes apparent within a week of your start. Workouts last for minutes, so anyone can handle them.

At home: The only thing you need is slip anti-floor and some nice shoes. You need to touch the floor with your bare hands and stay on your toes. Move up and down, and you will lose a lot of weight with this exercise.

11 - Short sprints arouse your metabolism and increase muscle mass.

You need a blank space to do this alone at home. The short sprint is a metabolic shock to your adipose tissue. They start releasing catabolic hormones and immediately reduce your body fat.

It is necessary to wear only the right shoes, to ensure that your feet are not injured.

At home: Use your backyard to run quickly and take some gaps between sprints.

12 - Deadlifts can develop your leg muscles and burn more fat.

The deadlift is actually a cardio type of exercise, even if you are standing still. If you combine it with the right diet, you can lose many calories per day.

It only takes you minutes to complete a full round of deadlift training. Deadlift activity can help people strengthen their lower muscular system while improving their health and fitness levels.

At home: Deadlifts are easy to perform on your floor using some free weights and bars. Always follow the right orders and always wear some anti-slip shoes to keep you balanced and to protect your back.

13 - Burpies provide you with the best balance between cardio and muscle strengthening.

If you are looking for something easy to perform anywhere, then burpees are the perfect workout for you. You need a pair of comfortable clothes, and you can perform burpees almost anywhere you can.

At home: Lie on your mat and use a chair to elevate yourself. Then jump up and start clapping your hands. Music can help maintain momentum.

14 - Rope Jumping is a calorie burner factory and leg muscle developer.

This is a workout that comes from your childhood. You can apply more strength to your core muscles and also develop your shoulders and legs. The intensity of a fitness program combined with the best diet can give you a chance to lose more weight.

At home: Many beginners try to jump rope at home. Make sure you have the right floor to wear the best shoes for the protection of your feet and feet.

15 - Donkey kicks burn more calories and develop your glute muscles.

It may seem that the way donkeys react to any external stimulus is good practice for those who need to lose weight and stay fit. There is no need for additional equipment, and you can perform them anywhere, no matter what clothes you wear.

At home: Step on a soft mat and bend to your knees. Then quickly start pulling your leg backward. Repeat the same several times, and you will increase your metabolism.

16 - CrossFit is a combined way to exercise your muscles and burn tons of calories!

We all know the benefits of CrossFit to people who are on a diet. A study has shown that practicing the best CrossFit workouts gives you more opportunities to burn calories and lose weight.

CrossFit requires a combination of weight lifting with running and running at the same time. You can lose your extra weight with just several minutes of training per week.

At home: You need some free weights to play and use the right kind of music. Make sure that exercise maintains a good pace to optimize your activity.

17 - Loot is a premium way to lose fat.

This exercise is providing a unique development to the largest muscles in your feet, which are glutes and quads. Make sure you always wear the right shoes that provide sufficient friction to the ground.

People who have problems with their knees may prefer to avoid lung exercises.

At home: perform the lung over a large area where you have ideally placed a mat. Make sure you are going down to feel the muscles shrink and stretch at the same time.

18 - Bench dip can increase your metabolism and strengthen your muscles.

You will need to find a stable bench to support your body weight and start going down using your arms. People like to do this type of exercise at home or at work. It is a great calorie burner from day one.

There is a way to maintain your energy levels with this exercise if you can combine it with the best diet you can achieve.

At home: Make sure you have a stable chair or sofa and perform by standing against it. An empty space in your living room will do the best about it.

19 - Glute Bridge can be a

cardio an exercise

that helps you lose weight.

Either you are a beginner or an expert, Glute Bridge is effective for reducing calories and strengthening your lower muscular system. You will be surprised to know that Glute Bridge can also deal with any type of back pain issues you may have.

At home: All you need is a mat and your pelvis elevated to create a perfect bridge with your torso and head. Repeat this activity several times and see the difference for yourself.

20 - TRX Suspension Training is the most effective fat burner ever!

It is resistance training developed by military scientists that helps people perform better and get in shape. Many of the retractable bands usually coming from the roof can give resistance to your muscles and help you achieve an ultimate metabolic rate.

Reducing weight and calories can make this workout one of your best works ever.

At home: Try to bend the TRX band on a stationary wall using a drill. Then you are ready to train them by pulling them with your arms and legs.

This is a simple way to be more effective in weight loss with TRX:

Read also - Top 10 Best Exercise For Weight Loss Tips

EXTRA FAST FAT BURNING MODE?

Many exercises can help you lose weight.

Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates.

That said, many other exercises can also help boost your weight loss efforts.

It’s most important to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it long term and see results.

1. What exercise burns the most belly fat?

Unfortunately, there is no exercise that will flatten your stomach. The way to level your stomach is through diet and cardiac workouts.

2. Does yoga help lose weight?

If Yoga supports eating less quantity and less frequently, then it is the way to lose weight.

3. What foods are good for weight loss?

They can have a drastically different effect on your appetite, hormones, and the number of calories, you burn fat.

4. What is the best diet to lose weight?

If you do not have an iron will, hunger will cause you to quit these plans quickly. You lose weight quickly and improve your metabolic health at the same time, without hunger.

The Bottom Line

Now that you have seen most of the available workouts to Best Exercise to Lose Weight at Home, there is no excuse for not getting up from your sofa to improve your health.

All the exercises are good both for home and gym practice. Many people have started exercising for a few minutes per day and saw some tremendous results soon enough.

Try to be among the winners and chance your life once and for all. Being obese has been a trend in modern societies. Change your lifestyle and live more, without cardiovascular health issues.

Many of the exercises would be easier to perform under the guidance of an expert. using simple or even no equipment.

You can see the change in your body only in a matter of days after your initial training. But above all, the rapid mood improvement that you are going to experience is going to push you more to find your limits.

Only then you will reach the level of the optimal weight loss that is going to bring you close to your ideal weight goal.

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My Top 5 Breathing Exercises for Stress Relief

A little stress is the spice of life, and it has its benefits. Healthy stress can help sharpen your focus so you can power through that work presentation, for example, creatively solve a pressing problem, or even run a 5K at top form. If you had no stress in your life, you’d likely be bored, unmotivated, and not living up to your full potential.

But when stress becomes chronic, or long term, it begins to take a toll on both your body and your brain—which happens to way too many of us. More than three-fourths of all Americans regularly experience stress-related physical symptoms such as fatigue, headache, or an upset stomach. (1) Stress seeps into relationships, invades your office space, and keeps you up at night.

Fortunately, you can learn to manage it—and simple breathing techniques can help. Here are five breathing exercises for stress relief to help you through your next difficult moment.

Diabetes, autoimmune disorders, and gut dysbiosis all have links to chronic stress. If you’re feeling stressed day in and day out, these breathing exercises can help. Take a deep breath and check out five breathing techniques that can help you find relief. #healthylifestyle #wellness

This Is You on Stress

Stress is a normal mind–body response that all of us experience to some degree. Physiologist Hans Selye first used "stress" in this sense in 1936, defining it as the “non-specific response of the body to any demand made upon it.” (2)

When you’re stressed, you go into what’s known as “fight-or-flight” mode: your body releases a surge of stress hormones such as adrenaline and cortisol, which snaps you into high-alert mode. Your blood pressure and heart rate go up, your muscles tighten, you breathe faster, and your senses sharpen.

There are real evolutionary advantages to this. After all, how do you think our Paleolithic ancestors survived being chased by predators? These physical changes in your body speed your reaction time and enhance your focus and allow you to act quickly and decisively. This rush of stress hormones appears to temporarily strengthen brain neuron connections, which, in turn, may improve your memory and concentration over the short term.

Researchers at the University of California, Berkeley found that rats exposed to acute but short-lived stress doubled the production of new brain cells in their hippocampus (the memory center of the brain), compared to brain cell production under normal conditions. (3) This type of short-term stress may actually help to temporarily boost immunity by increasing levels of white blood cells like neutrophils and lymphocytes. (4)

Managing Bad Stress

The key to managing your stress is the ability to turn it on and off like a faucet. Left on too long, it can cause major damage to your mind and body. In our 21st-century world, stress doesn’t usually come in the form of occasionally fighting against life-threatening wild beasties as we hunt and gather our food. Instead, it manifests on a daily basis through routine stressors—a traffic-filled morning commute … a difficult boss … deadlines and demands … unresolved relationship issues … family obligations … and a cellphone chirping at you at all hours of the day.

Your body responds to this chronic stress by activating the hypothalamus, triggering your adrenal glands to release cortisol. When you’re constantly stressed, your cortisol levels are running high all the time. That’s why you—and your body—are headed for health trouble if you don’t get chronic stress under control.

A 2018 study published in the journal Circulation, for example, examined almost 222,000 people over the age of 45 and found that those with a high degree of stress had a significantly higher risk of heart attack or stroke. (5) Another study found that people who suffer from post-traumatic stress disorder (PTSD) and other stress-related psychiatric issues were up to 46 percent more likely to develop an autoimmune disorder later in life. (6)

Other effects of chronic stress include:

Elevated blood sugar, increasing risk of diabetes

Weakened immune system

Leaky gut

Reduced ability to burn fat and increase in belly fat

Reduced (inadequate) levels of the adrenal hormone DHEA, testosterone, growth hormone, and thyroid-stimulating hormone (TSH)

Non-alcoholic fatty liver disease (NAFLD), which can lead to insulin resistance

Higher risk of depression, anxiety, and mood imbalances

Stress contributes to all modern, chronic disease.

No matter how picture perfect your lifestyle may appear to be—and no matter how healthy your diet is—if you’re not managing your stress effectively, you’re at risk for modern degenerative conditions like heart disease, diabetes, hypothyroidism, and autoimmune disorders.

Breathe Your Way to Stress Relief

While we can’t eliminate all stress from our lives, we can control our responses to it. Stressful experiences often trigger a cascade of fears and anxieties. As a result, we get so carried away by our thought processes that we’re unable to cope with the reality of the moment.

Enter mindful breathing. It’s exactly what it sounds like—being mindful of, or putting all your attention into, your breath.

This type of practice helps ground us in the present moment and focus on what is, right now, rather than what we fear might be. It’s a very helpful mindfulness technique, especially for beginners and for those who resist traditional meditation practices, because it gives you something specific to focus on—your breathing—when your mind starts to wander so you won’t get distracted by worries or other negative emotions.

Research shows that mindful breathing is one of the most effective tools in our toolbox to reduce stress and anxiety. In one study, practicing daily mindful breathing reduced feelings of test anxiety in college students, and eventually scientists stumbled upon the reason why: Deep breathing appears to deactivate a handful of brain nerve cells that trigger anxiety. (7, 8)

Try These Five Breathing Exercises for Stress Management

Ready to give it a try? Here are five breathing techniques to get you started.

1. Basic Beginner Breaths

If you’re just dipping your toes into mindful breathing, keep it as simple and straightforward as possible. The most basic way to do mindful breathing is to focus your attention on your breath, both the inhale and the exhale, ideally sitting or lying down (you may find it easier to hold onto your focus with your eyes closed).

Take exaggerated breaths: a deep three-second inhale through your nose, hold your breath for two seconds, and breathe out through your mouth for four seconds. When your mind wanders, bring your attention once again to your breath. Repeat. Try working your way up to about 15 minutes a day. (9)

2. Diaphragmatic Breathing

This type of breathing—also called “abdominal breathing” or “belly breathing”—slows your heartbeat and can also lower blood pressure. Diaphragmatic breathing reduces the body’s “fight-or-flight” response, researchers have found, and stimulates the activity of the vagal nerve, another important component of stress reduction. (10)

Here’s how to do it: (11)

Lie on your back on a flat surface with your knees bent (if needed, place a pillow under your knees for support)

Put one hand on your upper chest and one below your rib cage, so you can feel your diaphragm move as you breathe

Inhale slowly through your nose, feeling your stomach move out against your hand, then tighten your stomach muscles as you exhale through your mouth

Practice this type of breathing for five to 10 minutes, three to four times a day. As you get more comfortable with this method, you can even place a book on your stomach to make it a little more challenging (and effective).

3. Alternate Nostril Breathing

This technique—where you rotate inhaling through one nostril and exhaling through the other—is a yogic breath control practice. It’s thought to harmonize the two hemispheres of the brain, and, as a result, balances your physical, mental, and emotional well-being. A 2013 study found that people who practiced alternate nostril breathing lowered their perceived stress levels. (12)

Here’s how to do it: (13)

Sit straight up in a comfortable seat, your left palm comfortably in your lap

Lift your right hand to your face so that your pointer and middle fingers rest between your eyebrows

Close your eyes and inhale and exhale deeply through your nose

Close your right nostril with your right thumb while inhaling through your left nostril

Close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side

Inhale through your right nostril, then hold both nostrils closed with your ring finger and thumb

Open your left nostril and exhale slowly through your left side

Repeat five to 10 times once a day, or as desired

4. 4-7-8 Breathing

This technique, developed by integrative medicine guru Andrew Weil, MD, is based on the yogic technique pranayama. Weil himself refers to it as a natural tranquilizer for the nervous system.

How to do it: (14)

Sit with your back straight and place the tip of your tongue behind your upper front teeth. You’ll need to keep it there throughout this breathing exercise

Exhale through your mouth, making a whoosh sound

Close your mouth and inhale through your nose to the silent count of four

Hold your breath for a count of seven

Open your mouth and exhale through it, making a whoosh sound to a count of eight

Repeat this cycle three more times

Repeat this process at least twice a day

5. Body Scan

This breathing technique involves doing deep breathing while focusing your attention on different parts of your body, from head to toe, starting with your forehead and ending at the muscles in your feet. Combat veterans with PTSD who performed it for 20 minutes each day at home for six weeks reported improvements in symptoms, according to a 2016 Oregon Health & Science University study. (15) Another study of women aged 18 to 46 found that those who practiced body scan four days a week for three weeks reported feeling less stress and more happiness than a placebo group. (16) It can be done lying down or sitting—whatever’s most comfortable for you.

Here’s how to do a body scan: (17)

While sitting or lying down, close your eyes and pay attention to your body’s position—for example, the weight of your body against the chair or the floor

Take a deep breath, visualizing oxygen entering your body as you inhale and focusing on a sense of relaxation as you exhale

Focus on the sensations of your feet touching the floor or of your legs pressing against the chair

Now, work your way up to bring attention to other areas of your body. How does your back feel against the chair? Are your hands or stomach tense? (If so, try to relax them.) Loosen your shoulders and let your jaw relax

Take one more moment to notice your whole body, take a breath, and open your eyes

Initially, start with short periods of time of three to five minutes before working your way up to at least 20 minutes at least three times a week. The more you practice body scan, the more benefits you’ll enjoy.

Now, I’d like to hear from you. Have you ever tried any of these breathing exercises for stress? What were your results? Tell me below in the comments!

The post My Top 5 Breathing Exercises for Stress Relief appeared first on Chris Kresser.

My Top 5 Breathing Exercises for Stress Relief published first on https://brightendentalhouston.weebly.com/

[jesseneufeld]

My Top 5 Breathing Exercises for Stress Relief

A little stress is the spice of life, and it has its benefits. Healthy stress can help sharpen your focus so you can power through that work presentation, for example, creatively solve a pressing problem, or even run a 5K at top form. If you had no stress in your life, you’d likely be bored, unmotivated, and not living up to your full potential.

But when stress becomes chronic, or long term, it begins to take a toll on both your body and your brain—which happens to way too many of us. More than three-fourths of all Americans regularly experience stress-related physical symptoms such as fatigue, headache, or an upset stomach. (1) Stress seeps into relationships, invades your office space, and keeps you up at night.

Fortunately, you can learn to manage it—and simple breathing techniques can help. Here are five breathing exercises for stress relief to help you through your next difficult moment.

Diabetes, autoimmune disorders, and gut dysbiosis all have links to chronic stress. If you’re feeling stressed day in and day out, these breathing exercises can help. Take a deep breath and check out five breathing techniques that can help you find relief. #healthylifestyle #wellness

This Is You on Stress

Stress is a normal mind–body response that all of us experience to some degree. Physiologist Hans Selye first used "stress" in this sense in 1936, defining it as the “non-specific response of the body to any demand made upon it.” (2)

When you’re stressed, you go into what’s known as “fight-or-flight” mode: your body releases a surge of stress hormones such as adrenaline and cortisol, which snaps you into high-alert mode. Your blood pressure and heart rate go up, your muscles tighten, you breathe faster, and your senses sharpen.

There are real evolutionary advantages to this. After all, how do you think our Paleolithic ancestors survived being chased by predators? These physical changes in your body speed your reaction time and enhance your focus and allow you to act quickly and decisively. This rush of stress hormones appears to temporarily strengthen brain neuron connections, which, in turn, may improve your memory and concentration over the short term.

Researchers at the University of California, Berkeley found that rats exposed to acute but short-lived stress doubled the production of new brain cells in their hippocampus (the memory center of the brain), compared to brain cell production under normal conditions. (3) This type of short-term stress may actually help to temporarily boost immunity by increasing levels of white blood cells like neutrophils and lymphocytes. (4)

Managing Bad Stress

The key to managing your stress is the ability to turn it on and off like a faucet. Left on too long, it can cause major damage to your mind and body. In our 21st-century world, stress doesn’t usually come in the form of occasionally fighting against life-threatening wild beasties as we hunt and gather our food. Instead, it manifests on a daily basis through routine stressors—a traffic-filled morning commute … a difficult boss … deadlines and demands … unresolved relationship issues … family obligations … and a cellphone chirping at you at all hours of the day.

Your body responds to this chronic stress by activating the hypothalamus, triggering your adrenal glands to release cortisol. When you’re constantly stressed, your cortisol levels are running high all the time. That’s why you—and your body—are headed for health trouble if you don’t get chronic stress under control.

A 2018 study published in the journal Circulation, for example, examined almost 222,000 people over the age of 45 and found that those with a high degree of stress had a significantly higher risk of heart attack or stroke. (5) Another study found that people who suffer from post-traumatic stress disorder (PTSD) and other stress-related psychiatric issues were up to 46 percent more likely to develop an autoimmune disorder later in life. (6)

Other effects of chronic stress include:

Elevated blood sugar, increasing risk of diabetes

Weakened immune system

Leaky gut

Reduced ability to burn fat and increase in belly fat

Reduced (inadequate) levels of the adrenal hormone DHEA, testosterone, growth hormone, and thyroid-stimulating hormone (TSH)

Non-alcoholic fatty liver disease (NAFLD), which can lead to insulin resistance

Higher risk of depression, anxiety, and mood imbalances

Stress contributes to all modern, chronic disease.

No matter how picture perfect your lifestyle may appear to be—and no matter how healthy your diet is—if you’re not managing your stress effectively, you’re at risk for modern degenerative conditions like heart disease, diabetes, hypothyroidism, and autoimmune disorders.

Breathe Your Way to Stress Relief

While we can’t eliminate all stress from our lives, we can control our responses to it. Stressful experiences often trigger a cascade of fears and anxieties. As a result, we get so carried away by our thought processes that we’re unable to cope with the reality of the moment.

Enter mindful breathing. It’s exactly what it sounds like—being mindful of, or putting all your attention into, your breath.

This type of practice helps ground us in the present moment and focus on what is, right now, rather than what we fear might be. It’s a very helpful mindfulness technique, especially for beginners and for those who resist traditional meditation practices, because it gives you something specific to focus on—your breathing—when your mind starts to wander so you won’t get distracted by worries or other negative emotions.

Research shows that mindful breathing is one of the most effective tools in our toolbox to reduce stress and anxiety. In one study, practicing daily mindful breathing reduced feelings of test anxiety in college students, and eventually scientists stumbled upon the reason why: Deep breathing appears to deactivate a handful of brain nerve cells that trigger anxiety. (7, 8)

Try These Five Breathing Exercises for Stress Management

Ready to give it a try? Here are five breathing techniques to get you started.

1. Basic Beginner Breaths

If you’re just dipping your toes into mindful breathing, keep it as simple and straightforward as possible. The most basic way to do mindful breathing is to focus your attention on your breath, both the inhale and the exhale, ideally sitting or lying down (you may find it easier to hold onto your focus with your eyes closed).

Take exaggerated breaths: a deep three-second inhale through your nose, hold your breath for two seconds, and breathe out through your mouth for four seconds. When your mind wanders, bring your attention once again to your breath. Repeat. Try working your way up to about 15 minutes a day. (9)

2. Diaphragmatic Breathing

This type of breathing—also called “abdominal breathing” or “belly breathing”—slows your heartbeat and can also lower blood pressure. Diaphragmatic breathing reduces the body’s “fight-or-flight” response, researchers have found, and stimulates the activity of the vagal nerve, another important component of stress reduction. (10)

Here’s how to do it: (11)

Lie on your back on a flat surface with your knees bent (if needed, place a pillow under your knees for support)

Put one hand on your upper chest and one below your rib cage, so you can feel your diaphragm move as you breathe

Inhale slowly through your nose, feeling your stomach move out against your hand, then tighten your stomach muscles as you exhale through your mouth

Practice this type of breathing for five to 10 minutes, three to four times a day. As you get more comfortable with this method, you can even place a book on your stomach to make it a little more challenging (and effective).

3. Alternate Nostril Breathing

This technique—where you rotate inhaling through one nostril and exhaling through the other—is a yogic breath control practice. It’s thought to harmonize the two hemispheres of the brain, and, as a result, balances your physical, mental, and emotional well-being. A 2013 study found that people who practiced alternate nostril breathing lowered their perceived stress levels. (12)

Here’s how to do it: (13)

Sit straight up in a comfortable seat, your left palm comfortably in your lap

Lift your right hand to your face so that your pointer and middle fingers rest between your eyebrows

Close your eyes and inhale and exhale deeply through your nose

Close your right nostril with your right thumb while inhaling through your left nostril

Close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side

Inhale through your right nostril, then hold both nostrils closed with your ring finger and thumb

Open your left nostril and exhale slowly through your left side

Repeat five to 10 times once a day, or as desired

4. 4-7-8 Breathing

This technique, developed by integrative medicine guru Andrew Weil, MD, is based on the yogic technique pranayama. Weil himself refers to it as a natural tranquilizer for the nervous system.

How to do it: (14)

Sit with your back straight and place the tip of your tongue behind your upper front teeth. You’ll need to keep it there throughout this breathing exercise

Exhale through your mouth, making a whoosh sound

Close your mouth and inhale through your nose to the silent count of four

Hold your breath for a count of seven

Open your mouth and exhale through it, making a whoosh sound to a count of eight

Repeat this cycle three more times

Repeat this process at least twice a day

5. Body Scan

This breathing technique involves doing deep breathing while focusing your attention on different parts of your body, from head to toe, starting with your forehead and ending at the muscles in your feet. Combat veterans with PTSD who performed it for 20 minutes each day at home for six weeks reported improvements in symptoms, according to a 2016 Oregon Health & Science University study. (15) Another study of women aged 18 to 46 found that those who practiced body scan four days a week for three weeks reported feeling less stress and more happiness than a placebo group. (16) It can be done lying down or sitting—whatever’s most comfortable for you.

Here’s how to do a body scan: (17)

While sitting or lying down, close your eyes and pay attention to your body’s position—for example, the weight of your body against the chair or the floor

Take a deep breath, visualizing oxygen entering your body as you inhale and focusing on a sense of relaxation as you exhale

Focus on the sensations of your feet touching the floor or of your legs pressing against the chair

Now, work your way up to bring attention to other areas of your body. How does your back feel against the chair? Are your hands or stomach tense? (If so, try to relax them.) Loosen your shoulders and let your jaw relax

Take one more moment to notice your whole body, take a breath, and open your eyes

Initially, start with short periods of time of three to five minutes before working your way up to at least 20 minutes at least three times a week. The more you practice body scan, the more benefits you’ll enjoy.

Now, I’d like to hear from you. Have you ever tried any of these breathing exercises for stress? What were your results? Tell me below in the comments!

The post My Top 5 Breathing Exercises for Stress Relief appeared first on Chris Kresser.

My Top 5 Breathing Exercises for Stress Relief published first on https://drugaddictionsrehab.tumblr.com/

[shapesnnsizes]

My Top 5 Breathing Exercises for Stress Relief

A little stress is the spice of life, and it has its benefits. Healthy stress can help sharpen your focus so you can power through that work presentation, for example, creatively solve a pressing problem, or even run a 5K at top form. If you had no stress in your life, you’d likely be bored, unmotivated, and not living up to your full potential.

But when stress becomes chronic, or long term, it begins to take a toll on both your body and your brain—which happens to way too many of us. More than three-fourths of all Americans regularly experience stress-related physical symptoms such as fatigue, headache, or an upset stomach. (1) Stress seeps into relationships, invades your office space, and keeps you up at night.

Fortunately, you can learn to manage it—and simple breathing techniques can help. Here are five breathing exercises for stress relief to help you through your next difficult moment.

Diabetes, autoimmune disorders, and gut dysbiosis all have links to chronic stress. If you’re feeling stressed day in and day out, these breathing exercises can help. Take a deep breath and check out five breathing techniques that can help you find relief. #healthylifestyle #wellness

This Is You on Stress

Stress is a normal mind–body response that all of us experience to some degree. Physiologist Hans Selye first used "stress" in this sense in 1936, defining it as the “non-specific response of the body to any demand made upon it.” (2)

When you’re stressed, you go into what’s known as “fight-or-flight” mode: your body releases a surge of stress hormones such as adrenaline and cortisol, which snaps you into high-alert mode. Your blood pressure and heart rate go up, your muscles tighten, you breathe faster, and your senses sharpen.

There are real evolutionary advantages to this. After all, how do you think our Paleolithic ancestors survived being chased by predators? These physical changes in your body speed your reaction time and enhance your focus and allow you to act quickly and decisively. This rush of stress hormones appears to temporarily strengthen brain neuron connections, which, in turn, may improve your memory and concentration over the short term.

Researchers at the University of California, Berkeley found that rats exposed to acute but short-lived stress doubled the production of new brain cells in their hippocampus (the memory center of the brain), compared to brain cell production under normal conditions. (3) This type of short-term stress may actually help to temporarily boost immunity by increasing levels of white blood cells like neutrophils and lymphocytes. (4)

Managing Bad Stress

The key to managing your stress is the ability to turn it on and off like a faucet. Left on too long, it can cause major damage to your mind and body. In our 21st-century world, stress doesn’t usually come in the form of occasionally fighting against life-threatening wild beasties as we hunt and gather our food. Instead, it manifests on a daily basis through routine stressors—a traffic-filled morning commute … a difficult boss … deadlines and demands … unresolved relationship issues … family obligations … and a cellphone chirping at you at all hours of the day.

Your body responds to this chronic stress by activating the hypothalamus, triggering your adrenal glands to release cortisol. When you’re constantly stressed, your cortisol levels are running high all the time. That’s why you—and your body—are headed for health trouble if you don’t get chronic stress under control.

A 2018 study published in the journal Circulation, for example, examined almost 222,000 people over the age of 45 and found that those with a high degree of stress had a significantly higher risk of heart attack or stroke. (5) Another study found that people who suffer from post-traumatic stress disorder (PTSD) and other stress-related psychiatric issues were up to 46 percent more likely to develop an autoimmune disorder later in life. (6)

Other effects of chronic stress include:

Elevated blood sugar, increasing risk of diabetes

Weakened immune system

Leaky gut

Reduced ability to burn fat and increase in belly fat

Reduced (inadequate) levels of the adrenal hormone DHEA, testosterone, growth hormone, and thyroid-stimulating hormone (TSH)

Non-alcoholic fatty liver disease (NAFLD), which can lead to insulin resistance

Higher risk of depression, anxiety, and mood imbalances

Stress contributes to all modern, chronic disease.

No matter how picture perfect your lifestyle may appear to be—and no matter how healthy your diet is—if you’re not managing your stress effectively, you’re at risk for modern degenerative conditions like heart disease, diabetes, hypothyroidism, and autoimmune disorders.

Breathe Your Way to Stress Relief

While we can’t eliminate all stress from our lives, we can control our responses to it. Stressful experiences often trigger a cascade of fears and anxieties. As a result, we get so carried away by our thought processes that we’re unable to cope with the reality of the moment.

Enter mindful breathing. It’s exactly what it sounds like—being mindful of, or putting all your attention into, your breath.

This type of practice helps ground us in the present moment and focus on what is, right now, rather than what we fear might be. It’s a very helpful mindfulness technique, especially for beginners and for those who resist traditional meditation practices, because it gives you something specific to focus on—your breathing—when your mind starts to wander so you won’t get distracted by worries or other negative emotions.

Research shows that mindful breathing is one of the most effective tools in our toolbox to reduce stress and anxiety. In one study, practicing daily mindful breathing reduced feelings of test anxiety in college students, and eventually scientists stumbled upon the reason why: Deep breathing appears to deactivate a handful of brain nerve cells that trigger anxiety. (7, 8)

Try These Five Breathing Exercises for Stress Management

Ready to give it a try? Here are five breathing techniques to get you started.

1. Basic Beginner Breaths

If you’re just dipping your toes into mindful breathing, keep it as simple and straightforward as possible. The most basic way to do mindful breathing is to focus your attention on your breath, both the inhale and the exhale, ideally sitting or lying down (you may find it easier to hold onto your focus with your eyes closed).

Take exaggerated breaths: a deep three-second inhale through your nose, hold your breath for two seconds, and breathe out through your mouth for four seconds. When your mind wanders, bring your attention once again to your breath. Repeat. Try working your way up to about 15 minutes a day. (9)

2. Diaphragmatic Breathing

This type of breathing—also called “abdominal breathing” or “belly breathing”—slows your heartbeat and can also lower blood pressure. Diaphragmatic breathing reduces the body’s “fight-or-flight” response, researchers have found, and stimulates the activity of the vagal nerve, another important component of stress reduction. (10)

Here’s how to do it: (11)

Lie on your back on a flat surface with your knees bent (if needed, place a pillow under your knees for support)

Put one hand on your upper chest and one below your rib cage, so you can feel your diaphragm move as you breathe

Inhale slowly through your nose, feeling your stomach move out against your hand, then tighten your stomach muscles as you exhale through your mouth

Practice this type of breathing for five to 10 minutes, three to four times a day. As you get more comfortable with this method, you can even place a book on your stomach to make it a little more challenging (and effective).

3. Alternate Nostril Breathing

This technique—where you rotate inhaling through one nostril and exhaling through the other—is a yogic breath control practice. It’s thought to harmonize the two hemispheres of the brain, and, as a result, balances your physical, mental, and emotional well-being. A 2013 study found that people who practiced alternate nostril breathing lowered their perceived stress levels. (12)

Here’s how to do it: (13)

Sit straight up in a comfortable seat, your left palm comfortably in your lap

Lift your right hand to your face so that your pointer and middle fingers rest between your eyebrows

Close your eyes and inhale and exhale deeply through your nose

Close your right nostril with your right thumb while inhaling through your left nostril

Close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side

Inhale through your right nostril, then hold both nostrils closed with your ring finger and thumb

Open your left nostril and exhale slowly through your left side

Repeat five to 10 times once a day, or as desired

4. 4-7-8 Breathing

This technique, developed by integrative medicine guru Andrew Weil, MD, is based on the yogic technique pranayama. Weil himself refers to it as a natural tranquilizer for the nervous system.

How to do it: (14)

Sit with your back straight and place the tip of your tongue behind your upper front teeth. You’ll need to keep it there throughout this breathing exercise

Exhale through your mouth, making a whoosh sound

Close your mouth and inhale through your nose to the silent count of four

Hold your breath for a count of seven

Open your mouth and exhale through it, making a whoosh sound to a count of eight

Repeat this cycle three more times

Repeat this process at least twice a day

5. Body Scan

This breathing technique involves doing deep breathing while focusing your attention on different parts of your body, from head to toe, starting with your forehead and ending at the muscles in your feet. Combat veterans with PTSD who performed it for 20 minutes each day at home for six weeks reported improvements in symptoms, according to a 2016 Oregon Health & Science University study. (15) Another study of women aged 18 to 46 found that those who practiced body scan four days a week for three weeks reported feeling less stress and more happiness than a placebo group. (16) It can be done lying down or sitting—whatever’s most comfortable for you.

Here’s how to do a body scan: (17)

While sitting or lying down, close your eyes and pay attention to your body’s position—for example, the weight of your body against the chair or the floor

Take a deep breath, visualizing oxygen entering your body as you inhale and focusing on a sense of relaxation as you exhale

Focus on the sensations of your feet touching the floor or of your legs pressing against the chair

Now, work your way up to bring attention to other areas of your body. How does your back feel against the chair? Are your hands or stomach tense? (If so, try to relax them.) Loosen your shoulders and let your jaw relax

Take one more moment to notice your whole body, take a breath, and open your eyes

Initially, start with short periods of time of three to five minutes before working your way up to at least 20 minutes at least three times a week. The more you practice body scan, the more benefits you’ll enjoy.

Now, I’d like to hear from you. Have you ever tried any of these breathing exercises for stress? What were your results? Tell me below in the comments!

The post My Top 5 Breathing Exercises for Stress Relief appeared first on Chris Kresser.

[denisalvney]

My Top 5 Breathing Exercises for Stress Relief

A little stress is the spice of life, and it has its benefits. Healthy stress can help sharpen your focus so you can power through that work presentation, for example, creatively solve a pressing problem, or even run a 5K at top form. If you had no stress in your life, you’d likely be bored, unmotivated, and not living up to your full potential.

But when stress becomes chronic, or long term, it begins to take a toll on both your body and your brain—which happens to way too many of us. More than three-fourths of all Americans regularly experience stress-related physical symptoms such as fatigue, headache, or an upset stomach. (1) Stress seeps into relationships, invades your office space, and keeps you up at night.

Fortunately, you can learn to manage it—and simple breathing techniques can help. Here are five breathing exercises for stress relief to help you through your next difficult moment.

Diabetes, autoimmune disorders, and gut dysbiosis all have links to chronic stress. If you’re feeling stressed day in and day out, these breathing exercises can help. Take a deep breath and check out five breathing techniques that can help you find relief. #healthylifestyle #wellness

This Is You on Stress

Stress is a normal mind–body response that all of us experience to some degree. Physiologist Hans Selye first used "stress" in this sense in 1936, defining it as the “non-specific response of the body to any demand made upon it.” (2)

When you’re stressed, you go into what’s known as “fight-or-flight” mode: your body releases a surge of stress hormones such as adrenaline and cortisol, which snaps you into high-alert mode. Your blood pressure and heart rate go up, your muscles tighten, you breathe faster, and your senses sharpen.

There are real evolutionary advantages to this. After all, how do you think our Paleolithic ancestors survived being chased by predators? These physical changes in your body speed your reaction time and enhance your focus and allow you to act quickly and decisively. This rush of stress hormones appears to temporarily strengthen brain neuron connections, which, in turn, may improve your memory and concentration over the short term.

Researchers at the University of California, Berkeley found that rats exposed to acute but short-lived stress doubled the production of new brain cells in their hippocampus (the memory center of the brain), compared to brain cell production under normal conditions. (3) This type of short-term stress may actually help to temporarily boost immunity by increasing levels of white blood cells like neutrophils and lymphocytes. (4)

Managing Bad Stress

The key to managing your stress is the ability to turn it on and off like a faucet. Left on too long, it can cause major damage to your mind and body. In our 21st-century world, stress doesn’t usually come in the form of occasionally fighting against life-threatening wild beasties as we hunt and gather our food. Instead, it manifests on a daily basis through routine stressors—a traffic-filled morning commute … a difficult boss … deadlines and demands … unresolved relationship issues … family obligations … and a cellphone chirping at you at all hours of the day.

Your body responds to this chronic stress by activating the hypothalamus, triggering your adrenal glands to release cortisol. When you’re constantly stressed, your cortisol levels are running high all the time. That’s why you—and your body—are headed for health trouble if you don’t get chronic stress under control.

A 2018 study published in the journal Circulation, for example, examined almost 222,000 people over the age of 45 and found that those with a high degree of stress had a significantly higher risk of heart attack or stroke. (5) Another study found that people who suffer from post-traumatic stress disorder (PTSD) and other stress-related psychiatric issues were up to 46 percent more likely to develop an autoimmune disorder later in life. (6)

Other effects of chronic stress include:

Elevated blood sugar, increasing risk of diabetes

Weakened immune system

Leaky gut

Reduced ability to burn fat and increase in belly fat

Reduced (inadequate) levels of the adrenal hormone DHEA, testosterone, growth hormone, and thyroid-stimulating hormone (TSH)

Non-alcoholic fatty liver disease (NAFLD), which can lead to insulin resistance

Higher risk of depression, anxiety, and mood imbalances

Stress contributes to all modern, chronic disease.

No matter how picture perfect your lifestyle may appear to be—and no matter how healthy your diet is—if you’re not managing your stress effectively, you’re at risk for modern degenerative conditions like heart disease, diabetes, hypothyroidism, and autoimmune disorders.

Breathe Your Way to Stress Relief

While we can’t eliminate all stress from our lives, we can control our responses to it. Stressful experiences often trigger a cascade of fears and anxieties. As a result, we get so carried away by our thought processes that we’re unable to cope with the reality of the moment.

Enter mindful breathing. It’s exactly what it sounds like—being mindful of, or putting all your attention into, your breath.

This type of practice helps ground us in the present moment and focus on what is, right now, rather than what we fear might be. It’s a very helpful mindfulness technique, especially for beginners and for those who resist traditional meditation practices, because it gives you something specific to focus on—your breathing—when your mind starts to wander so you won’t get distracted by worries or other negative emotions.

Research shows that mindful breathing is one of the most effective tools in our toolbox to reduce stress and anxiety. In one study, practicing daily mindful breathing reduced feelings of test anxiety in college students, and eventually scientists stumbled upon the reason why: Deep breathing appears to deactivate a handful of brain nerve cells that trigger anxiety. (7, 8)

Try These Five Breathing Exercises for Stress Management

Ready to give it a try? Here are five breathing techniques to get you started.

1. Basic Beginner Breaths

If you’re just dipping your toes into mindful breathing, keep it as simple and straightforward as possible. The most basic way to do mindful breathing is to focus your attention on your breath, both the inhale and the exhale, ideally sitting or lying down (you may find it easier to hold onto your focus with your eyes closed).

Take exaggerated breaths: a deep three-second inhale through your nose, hold your breath for two seconds, and breathe out through your mouth for four seconds. When your mind wanders, bring your attention once again to your breath. Repeat. Try working your way up to about 15 minutes a day. (9)

2. Diaphragmatic Breathing

This type of breathing—also called “abdominal breathing” or “belly breathing”—slows your heartbeat and can also lower blood pressure. Diaphragmatic breathing reduces the body’s “fight-or-flight” response, researchers have found, and stimulates the activity of the vagal nerve, another important component of stress reduction. (10)

Here’s how to do it: (11)

Lie on your back on a flat surface with your knees bent (if needed, place a pillow under your knees for support)

Put one hand on your upper chest and one below your rib cage, so you can feel your diaphragm move as you breathe

Inhale slowly through your nose, feeling your stomach move out against your hand, then tighten your stomach muscles as you exhale through your mouth

Practice this type of breathing for five to 10 minutes, three to four times a day. As you get more comfortable with this method, you can even place a book on your stomach to make it a little more challenging (and effective).

3. Alternate Nostril Breathing

This technique—where you rotate inhaling through one nostril and exhaling through the other—is a yogic breath control practice. It’s thought to harmonize the two hemispheres of the brain, and, as a result, balances your physical, mental, and emotional well-being. A 2013 study found that people who practiced alternate nostril breathing lowered their perceived stress levels. (12)

Here’s how to do it: (13)

Sit straight up in a comfortable seat, your left palm comfortably in your lap

Lift your right hand to your face so that your pointer and middle fingers rest between your eyebrows

Close your eyes and inhale and exhale deeply through your nose

Close your right nostril with your right thumb while inhaling through your left nostril

Close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side

Inhale through your right nostril, then hold both nostrils closed with your ring finger and thumb

Open your left nostril and exhale slowly through your left side

Repeat five to 10 times once a day, or as desired

4. 4-7-8 Breathing

This technique, developed by integrative medicine guru Andrew Weil, MD, is based on the yogic technique pranayama. Weil himself refers to it as a natural tranquilizer for the nervous system.

How to do it: (14)

Sit with your back straight and place the tip of your tongue behind your upper front teeth. You’ll need to keep it there throughout this breathing exercise

Exhale through your mouth, making a whoosh sound

Close your mouth and inhale through your nose to the silent count of four

Hold your breath for a count of seven

Open your mouth and exhale through it, making a whoosh sound to a count of eight

Repeat this cycle three more times

Repeat this process at least twice a day

5. Body Scan

This breathing technique involves doing deep breathing while focusing your attention on different parts of your body, from head to toe, starting with your forehead and ending at the muscles in your feet. Combat veterans with PTSD who performed it for 20 minutes each day at home for six weeks reported improvements in symptoms, according to a 2016 Oregon Health & Science University study. (15) Another study of women aged 18 to 46 found that those who practiced body scan four days a week for three weeks reported feeling less stress and more happiness than a placebo group. (16) It can be done lying down or sitting—whatever’s most comfortable for you.

Here’s how to do a body scan: (17)

While sitting or lying down, close your eyes and pay attention to your body’s position—for example, the weight of your body against the chair or the floor

Take a deep breath, visualizing oxygen entering your body as you inhale and focusing on a sense of relaxation as you exhale

Focus on the sensations of your feet touching the floor or of your legs pressing against the chair

Now, work your way up to bring attention to other areas of your body. How does your back feel against the chair? Are your hands or stomach tense? (If so, try to relax them.) Loosen your shoulders and let your jaw relax

Take one more moment to notice your whole body, take a breath, and open your eyes

Initially, start with short periods of time of three to five minutes before working your way up to at least 20 minutes at least three times a week. The more you practice body scan, the more benefits you’ll enjoy.

Now, I’d like to hear from you. Have you ever tried any of these breathing exercises for stress? What were your results? Tell me below in the comments!

The post My Top 5 Breathing Exercises for Stress Relief appeared first on Chris Kresser.

My Top 5 Breathing Exercises for Stress Relief published first on https://chriskresser.com

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Amazon Price: $18.00 $11.52 You save: $6.48 (36%). (as of July 15, 2018 11:39 am – Details). Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on the Amazon site at the time of purchase will apply to the purchase of this product.

Eric Zielinski, D.C., host of the Essential Oils Revolution summits, offers a soup-to-nuts guide to mastering essential oils for vibrant health and well-being, featuring dozens of recipes and formulations for restful sleep, reduced inflammation, balanced hormones, and more.

Achieving true health is not an easy task. For many people, it might be easier to pop a pill or push aside lingering discomfort in favor of finishing everything on your to-do list. In The Healing Power of Essential Oils, Eric Zielinski, D.C. shows readers how to make their health a priority with the life-changing benefits of essential oils. Essential oils are the natural solution to everything from anxiety and depression to deep-seated inflammation. For beginners, Dr. Z teaches everything you need to know to get started, including the top seven oils you should stock from Day 1 and the commonly used techniques and tools. He illustrates daily practices you can follow to enjoy the properties of essential oils, including a five-minute devotional using frankincense and neroli to set you up for a productive and stress-free day, and a simple bedtime routine harnessing the soporific effects of lavender. Backed by extensive research, Dr. Z also supplies essential oil blends that promote hormone balance, reduced inflammation, improved digestion, increased immunity, and so much more. You'll be armed with over 150 recipes for every health need, and a special section on women's health includes dozens of formulations for PMS, fertility, pregnancy, candida, and menopause. Even those well-versed in essential oils will benefit from this thorough approach. With your newfound knowledge, you can begin tailoring an essential oils practice to your unique pain points and lifestyle right away – and start experiencing amazing results.

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[hannatheketomama-blog]

Hey everyone!

I’m Hanna, if you didn’t notice from my username. It’s okay if you didn’t. 

I’ve been doing the ketogenic diet since September and I’ve lost 30lbs.

My starting weight on September 14th was 345 lbs. I just weighed in this morning at 314.6 lbs. 

I felt disgusting. I’ve been trying to lose weight since I had my son in May 2016. I tried everything. Every diet you can think of. Every weight loss product on the market. I starved myself. 

I was depressed and angry at the world, but mostly angry with myself. 

Why did I let myself get this fat? Why didn’t anyone sit me down and say, 

“Hey, you aren’t healthy and we’re concerned”

I originally came across the term keto in a wedding planning group. I didn’t know what the heck it was, so I googled it. 

I came across a site that explained it to me really well! Here’s the link if anyone wants to check it out!  

Beginner’s guide to keto!

At first this diet sounded crazy. High fat? Only 20g of carbs? No bread or pasta?

But I figured, “hey, it’s worth a shot.”

I lost 10 lbs in the first two weeks. Yeah, it was water weight.

I was ecstatic.  

I joined a bunch of keto groups on facebook, I told everyone I knew about it. 

Some people have been more supportive than others. 

Fast forward 4 months. It’s January. I made it through the holidays without any slip-ups. Okay, I had a few slip-ups.

I’m 30 lbs lighter and still losing. I feel great. I’m off of my thyroid medication. Hypothyroidism. I have energy to chase my son around. 

Obviously I’m nowhere near where I want to be. goal weight is 200 lbs. But I’m getting there and I’m happy. 

I no longer avoid mirrors when i walk by them. I’m not terrified of clothes shopping, because who knew if they carried my size? I’m not scared of my wedding dress not fitting when I get married! 

I feel happy again.