Posted on: July 10, 2023July 7, 2023

5 Things You Should Know About “Problem” Foods

“Problem” foods are those that we find hard to resist and have a tendency to overeat. They can often be delicious treats like ice cream, chips, chocolate, cookies, and pizza. While it’s not surprising that these foods are hard to resist, what’s interesting is how we can manage them to support weight loss and healthier eating habits. Here are five things you should know about “problem” foods:

1. Identifying your problem foods

Most people already have a good idea of their problem foods, but officially identifying them can improve awareness and help reveal patterns.

2. Strategies for managing problem foods

Limiting the portion sizes of problem foods has been found to be strongly related to weight loss. People who use this strategy the most in a 12-month weight loss program lose nearly double the weight compared to those who use it the least. Be mindful of portion sizes and find strategies that work for you to manage your intake of problem foods.

3. Environment matters

While it’s important to avoid labeling foods as “good” or “bad,” the environment can play a role in food choices. If you have easy access to your problem foods, it can be challenging to resist them, especially in moments of fatigue, stress, or hunger. Create a food environment that supports healthier choices.

4. Red, yellow, and green light foods

Instead of categorising foods as “good” or “bad,” create a personalised list of red, yellow, and green light foods. Red light foods are those that present significant challenges and may not align with your goals. Yellow light foods can be consumed in moderation or under specific circumstances, while green light foods are nutritious and make you feel good. Focus on your individual preferences and build a healthier relationship with food.

5. Mindful eating and enjoyment

Ultimately, it’s important to promote mindful eating and the enjoyment of food. Savour your meals, eat slowly, and pay attention to hunger and fullness cues. By practicing mindful eating, you can develop a greater sense of satisfaction from your meals and make more conscious choices around problem foods.

Remember, there are no “bad” foods. It’s about finding balance, managing portions, and creating an environment that supports healthier choices. By understanding and addressing the challenges associated with problem foods, you can make progress toward your weight loss and health goals.

References:

http://dx.doi.org/10.1016/j.appet.2020.104687

Posted on: July 3, 2023July 7, 2023

How to Overcome the Challenges of Staying Hydrated

Are you finding it challenging to drink more water?

While it may seem like a simple task, hydration can be difficult for those who haven’t formed the habit. But why do people struggle with something that seems so easy? In this article, we’ll explore the findings of a recent study that sheds light on this question.

In a study conducted by researchers from the University of Glasgow, 95 participants who reported drinking less than 1.2 litres (40 ounces) of water per day were recruited to examine the effectiveness of implementation intentions in increasing water consumption. The participants were divided into two groups: Group 1, who created implementation intentions to help them remember to drink water in specific situations, and Group 2, who agreed to drink three additional glasses of water per day without forming implementation intentions.

After five days, the participants who made implementation intentions consumed an average of 245 millimetres (8 ounces) more water than those who simply agreed to drink more water. However, it’s interesting to note that the implementers didn’t necessarily drink water more frequently throughout the day. Instead, many of them increased the volume of their pre-existing water intake. For example, someone might increase their typical morning intake from four ounces to eight ounces.

It’s important to highlight that the participants consumed more water, but the increase wasn’t solely attributed to the implementation intentions. To gain further insights, the researchers surveyed the participants to understand the reasons behind their water consumption habits.

These findings suggest that while implementation intentions can have a positive impact on increasing water intake, there may be other factors at play in influencing individuals’ hydration behaviours. Understanding the motivations and barriers behind drinking water can help individuals develop effective strategies for improving their hydration habits.

Here are some practical tips to stay hydrated and overcome common challenges:

1. Set Implementation Intentions

Implementing intentions can be highly beneficial in overcoming barriers to success. Take a moment to envision the future you desire, such as staying hydrated throughout the day. Then, identify potential obstacles that may hinder your efforts, like forgetting to drink water or being too busy. Form “if/then” statements to tackle these obstacles head-on. For example:

- If I forget to drink water, then I’ll set reminders on my phone or use an app to track my intake.
- If I’m busy and distracted, then I’ll carry a water bottle with me wherever I go.

2. Use External Reminders

Sometimes, simply wanting to drink more water isn’t enough. Many people struggle to remember to stay hydrated. External reminders can be helpful in overcoming this challenge. Try these tactics to keep water consumption top of mind:

- Keep a full water bottle in a visible location, such as your desk or bag, to serve as a constant reminder.
- Place chopped fruits or infused water containers in the front of the fridge to make them easily accessible and tempting.
- Leave sticky notes on unhealthy snack options, reminding you to choose water instead.
- Set alarms or reminders on your smartphone to prompt regular water breaks throughout the day.

3. Focus on Preparation

Pouring a glass of water may seem simple, but it’s not always easy to prioritise amidst other activities. Before you can build the habit of drinking water, it’s essential to prepare and make it easily accessible. Consider these steps:

- Fill up a large water bottle or jug first thing in the morning, so you have a readily available supply throughout the day.
- Take a moment to prepare your water by adding a slice of lemon, cucumber, or mint to make it more refreshing and enticing.
- Set aside a dedicated time, such as the evening or weekend, to prep your water bottles or infused water combinations for the next day.
- Make hydration part of your routine by incorporating it into existing activities. For example, have a glass of water before each meal or whenever you brush your teeth.

Staying hydrated is an essential aspect of your overall well-being. By implementing these tips and making hydration a priority, you’ll be on your way to achieving optimal hydration and enjoying the numerous benefits it brings. Cheers to a hydrated and healthy you!

References:

https://www.sciencedirect.com/science/article/pii/S0195666323000120

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.565202/full

Posted on: June 26, 2023July 7, 2023

How Daylight Enhances Your Sleep

Do you ever notice that you sleep better after a day filled with sunshine? Well, you’re not alone. A recent study from the University of Washington sheds light on the connection between daylight exposure and sleep. In this article, let’s dive into the study’s findings and explore why daylight is crucial for improving your sleep quality.

Seasonal Differences and Daylight

As we move away from the equator, the amount of daylight decreases during the winter months. This reduction in natural light can significantly impact our sleep patterns and body clocks. A study from the University of Washington aimed to understand how seasonal variations in light exposure affect sleep and overall sleep quality.

The Power of Light

Researchers enlisted 500 students who wore devices to track their sleep and light exposure. The collected data revealed fascinating insights. During winter school days, students fell asleep 40 minutes later and woke up 27 minutes later compared to the spring season. This shift can be attributed to the decreased exposure to natural daylight and increased exposure to artificial light in winter.

Circadian Clock and Sleep

Insufficient exposure to daylight disrupts our circadian clock, which regulates our sleep-wake cycle. As Horacio de la Iglesia, a senior author of the study, explains, “If you don’t get enough light during the day, it ‘delays’ your clock and pushes back the onset of sleep at night.” In simpler terms, limited daylight exposure makes it harder for us to fall asleep at night.

Managing Light for Better Sleep

The study found a strong link between light exposure and sleep timing. When students had more daylight exposure, they tended to fall asleep earlier. Regardless of the season, participants typically fell asleep about two hours after their last exposure to a 50 lux light source.

The Takeaway

To optimise your sleep, aim for plenty of natural light during the day, even on cloudy days, and minimise exposure to bright artificial light before bedtime. Remember, nature’s gift of daylight is not only beautiful but also essential for a good night’s sleep.

References:

https://www.eurekalert.org/news-releases/974082

http://dx.doi.org/10.1111/jpi.12843

Posted on: June 19, 2023July 7, 2023

3 Steps to Escape the Sleep-Mood Spiral

Do you ever wonder if your mood affects your sleep or if it’s the other way around? It’s a common question, and scientists have been studying this intriguing relationship. In a recent study from the Netherlands, researchers set out to uncover the dynamics between sleep and mood. Let’s explore their findings and discover practical strategies to break the sleep-mood spiral.

So, here’s what happened in the study: Participants were asked to complete an online questionnaire three times a day for 30 days. They had to rate statements that reflected their emotions, worry levels, and sleep quality on a scale of 0 (not at all) to 100 (very much).

The results showed that good sleep predicts a positive mood the following day, while poor sleep predicts a negative mood. On the other hand, having a positive mood during the day contributes to better sleep, while negative emotions and worry lead to poor sleep quality. Interestingly, the impact of sleep on our mood was more pronounced than the effects of mood on sleep.

Now, how can you break free from the sleep-mood spiral? Here are some tips:

1. Recognise the Cycle

Acknowledge the interconnected nature of worry, poor sleep, and negative emotions. Excessive worry can disrupt your sleep, leading to intrusive negative thoughts and emotional distress. Conversely, sleep problems can impair your ability to manage negative emotions effectively. Awareness of this cycle empowers you to take proactive steps toward breaking free from its grip.

2. Discover Strategies for Better Sleep

Consider incorporating cognitive behavioural techniques (CBT-I) to optimise your sleep. Create a relaxing pre-sleep ritual that helps calm your mind, such as reading a book, practising deep breathing, engaging in meditation, or jotting down your thoughts in a journal. Prioritise a sleep-friendly environment by ensuring your bedroom is cool, dark, and quiet. Challenge negative thoughts about sleep by reframing them with positive and realistic alternatives.

3. Embrace Awake Time in Bed

Rather than becoming frustrated when you find yourself awake in bed, view it as an opportunity for relaxation and self-care. Engage in activities like reading a book or allowing your mind to gently wander. Reframe your mindset, appreciating this time as a peaceful break. Maintaining a consistent sleep schedule is crucial, even if you’ve had a difficult night. Avoid the temptation to sleep in or nap, as it can perpetuate the cycle of insomnia.

Breaking free from the sleep-mood spiral requires patience and determination, but you possess the power to create positive change. By prioritising restful sleep, addressing negative emotions and worry, and implementing practical strategies, you can unlock the transformative power of restful nights. Take charge of your sleep, and watch as your mood and overall well-being flourish.

Here’s to nights filled with peaceful slumber and days brimming with positivity!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6796223/

https://www.sciencedirect.com/science/article/pii/S2666915321000615

Posted on: June 12, 2023July 7, 2023

How to Break the Cycle: Managing Stress Eating and Drinking

Are you someone who turns to food or alcohol as a way to deal with stress? If that’s the case, it’s crucial to understand the challenges of stress eating and drinking and explore effective strategies to break free from this cycle. In this article, we will delve into the phenomenon of stress eating and drinking, examine how they can impact weight gain, and provide practical tips to help you avoid these behaviours.

Research shows that stress-induced eating and drinking can be influenced by various factors, such as age, gender, and dieting habits. Studies indicate that stress eating is more prevalent among women, while stress drinking tends to be higher among men. Although these behaviours might offer temporary relief, it’s important to recognise that they can lead to long-term difficulties, including weight gain and associated health problems.

While stress itself can contribute to weight gain over time, studies have found that individuals who engage in stress eating or drinking experience a more significant increase in body mass index (BMI). However, it’s essential to understand that BMI changes occur naturally as we age, regardless of stress-induced behaviours. Stress-induced eating tends to have a stronger impact on increased BMI after the age of 32, while stress-induced drinking becomes more influential after the ages of 42 (for women) and 52 (for men).

Now that we have a clear understanding of the effects of stress eating and drinking, let’s explore some practical tips for managing these practices:

1. Embrace a Flexible Approach to Eating

Avoid strict diets and rigid food rules that can worsen stress eating. Instead, focus on nourishing your body with a balanced and adaptable approach to eating. Listen to your body’s signals of hunger and fullness, and make choices that support your overall well-being.

2. Normalise Self-Comfort

Understand that seeking comfort through food or drinks during times of stress is a natural and healthy response. Let go of any guilt or shame associated with stress eating. Recognise that taking care of yourself and finding ways to soothe stress is a positive behaviour.

3. Tap into Your Strengths

Acknowledge and appreciate your ability to comfort yourself. Recognise that you possess valuable coping skills that can help you overcome stress eating and drinking. By acknowledging your strengths, you can shift your focus towards building healthier habits and finding alternative ways to manage stress.

4. Create a Personalised Comfort Menu

Work with a coach or create your own comfort menu consisting of non-food-related activities or techniques that provide comfort and relaxation. Explore options such as deep breathing exercises, engaging in physical activity, connecting with loved ones, pursuing creative outlets, or indulging in enjoyable hobbies. Having a comfort menu empowers you to turn to these alternatives when stress arises.

5. Practise and Refine

Implement your comfort menu as your primary strategy for managing stress. Before resorting to food or alcohol, try engaging in activities from your comfort menu. It’s normal to still feel the initial urge to eat, but with consistent practice, you’ll become more adept at finding comfort without relying on unhealthy habits. Be patient with yourself and remember that progress takes time and dedication.

By adopting these strategies, you can regain control over stress eating and drinking, find healthier ways to manage stress and nurture your overall well-being. Remember, it’s a journey, and every step you take towards managing stress positively brings you closer to a healthier and more balanced lifestyle.

References:

https://www.tandfonline.com/doi/full/10.1080/08870446.2023.2192240

Usana Nutrimeal Protein Shake Meal Replaceement

Posted on: February 6, 2023February 17, 2023

5 Good Reasons to Drink Protein Shakes to Lose Weight

Protein is an important nutrient for weight loss. It supports healthy metabolism and reduces appetite. In general, it’s best to eat more whole, minimally-processed food. However, most people do not find it realistic to always prepare and eat whole foods in every meal. Shakes are intended to give people a convenient alternative to less-healthy choices. Just make sure you choose a brand with safe, high-quality formulas backed by science.

Here are 5 good reasons to drink protein shakes to lose weight.

1. Protein helps reduce appetite and makes it easier to eat fewer calories.

Protein is an appetite suppressant. Numerous studies have shown that when people increase their protein intake, they start eating fewer calories. One study showed that protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day. So high protein diets not only have a metabolic advantage, they also have an “appetite advantage,” making it much easier to cut calories compared with low-protein diets.

2. Nutrition that is convenient and balanced can help you maintain a healthy diet.

A balanced diet, including whole foods and plenty of vegetables, is the best way to get the nutrients your body needs. But with a busy lifestyle, it can be hard to find time to prepare nutritious meals every day. A high-quality meal replacement shake provides an easy alternative that allows you to get all the right nutrients in one convenient shake.

3. It may help you lose belly fat and burn calories.

Protein shakes are used in some studies to increase weight loss, and many other studies show that adding protein to a diet helps with fat loss. A study on overweight and obese women found that those following a high protein diet lost more body fat than those on a high carb diet. Another study found that women with higher body fat percentages lost more body fat on a high protein diet than on a standard protein diet.

4. It reduces your cravings for late-night snacking.

Cravings are the dieter’s worst enemy. They’re one of the biggest reasons why people tend to fail on their diets. Late-night snacking is also a major problem in people who have a tendency to gain weight. Protein can have a powerful effect on both cravings and nighttime hunger with its appetite suppressant benefits.

5. It can help improve your sleep during weight loss.

Researchers have found that overweight adults who get more protein earlier in the day sleep better, especially if they eat a high-protein breakfast. One study demonstrated that a high-protein breakfast helps you sleep better and have fewer waking episodes during the night. A follow-up pilot study also showed that consuming a whey-based shake at breakfast leads to greater satiety and sleep efficiency.

Want to lose weight?

Are you interested in losing weight but don’t have time to prepare balanced meals? USANA Nutrimeal shake is a convenient way to include all of the essential nutrients needed for weight loss while taking the guesswork out of calorie counting.

Aside from protein, it has low-glycemic index carbohydrates, healthy fats, vitamins and minerals. It is definitely a complete meal replacement. And it’s delicious, too! Replacing some of your meals with USANA Nutrimeal shakes can help you cut calories, feel full and satisfied, and support your metabolism.

Take it with CellSentials or HealthPak to ensure you get all the nutrients you need, especially as you decrease your total food intake and move forward to having a healthier body.

https://www.healthline.com/nutrition/protein-shakes-weight-loss#decreased-appetite

https://www.perfecthealthsupplements.com/blog/usana-weight-loss-nutrimeal-shakes/

https://food.ndtv.com/weight-loss/whey-protein-for-weight-loss-how-to-consume-this-protein-supplement-to-shed-kilos-1892841

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335

https://greatist.com/health/protein-shakes-and-weight-loss#consult-a-cpt-or-rd

https://www.insider.com/guides/health/diet-nutrition/protein-shakes-for-weight-loss

https://www.verywellfit.com/can-i-lose-weight-with-weight-loss-shakes-3496392

Stress eating, healthy eating habits, weight loss

Posted on: January 30, 2023February 17, 2023

Stress and Weight Gain — How Are They Related?

Are you feeling frustrated about your weight and what to do about it? Does your stress lead to weight gain?

Stress can be a powerful trigger of weight gain. The stress response affects many aspects of our lives, including food. When we are stressed, we have an overwhelming desire to ea, and if you try to eat in response to stress, it is likely that this will lead to weight gain. Being aware of stressful situations and avoiding eating as a way of coping with your emotions is a good way to ensure that you don’t tip the scales the wrong way.

How Stress Leads To Weight Gain

Stress can cause weight gain in a number of different ways. Stress can trigger the release of hormones that make you feel hungry, including cortisol and insulin.

It also affects the levels of leptin and ghrelin, which are responsible for regulating your cravings, appetite, and your feeling of fullness. With stress, these hormones are imbalanced, leading to feeling hungry and not feeling satisfied even if you’ve eaten plenty. This leads to overeating.

Stress also can make you so busy or tired that you don’t have time to eat right or get enough exercise. When you’re under stress, your body may crave high-calorie foods that are quick to digest and provide a burst of energy. Over time, these cravings can lead to weight gain if they aren’t satisfied with nutritious foods.

How to Break the Stress Cycle, Lose Weight, and Keep It Off

Stress causes us to eat more, and we may also crave high-fat, high-sugar foods when we’re stressed out. However, there are other ways that stress can negatively affect our health — including how much weight we gain. Here are a few strategies that can help you break the cycle of stress and weight gain;

Sleep well. Sleep is your Superpower. Sleep is essential for good health and weight management because it gives our bodies time to repair themselves from the day’s stressors. Make sure you’re getting enough sleep each night so that your body has enough time to perform its nightly repairs on your cells and muscles before the next day starts again!
Include stress management habits in your daily life. This could include making time for some deep breathing, even just one intentional breath per day, to pause and reconnect with your calm side. Being aware of your body, such as the tingling sensation in your hands and feet, is an excellent way to lead your attention away from the stressful thoughts and situation. Notice if you have tense muscles, and then gently release them. It’s impossible to feel stressed if your muscles are relaxed. Paying attention to your breath and your body is the best stress buster that you can practise, as you have your breath and your body anywhere you go. You can do it whether you’re busy or lying in bed, and it’s free!
Exercise regularly. It gets your body moving and helps relieve tension by releasing feel-good brain chemicals called endorphins. And regular exercise can help you control your weight over the long term.
Eat slowly. Slow down when eating meals, so that you don’t mindlessly scarf down everything on your plate — or even worse, eat other things throughout the day because you’re still hungry after meals. It’s important to eat slowly because it helps you feel full faster, which will help keep cravings at bay. It also helps you enjoy your food better, adding to your feelings of pleasure and satisfaction.
Stop skipping breakfast. If skipping breakfast works for you and your weight loss goal, go for it. But if it causes you to overeat in all your other meals, then skipping breakfast is not working for you. Skipping breakfast sets up overeating later in the day by making us ravenous and more likely to fall victim to junk food cravings. If you’re not hungry when you wake up, have something small like fruit or oatmeal with skim milk instead of skipping breakfast altogether.

The takeaway

Learning how to deal with your stress can not only reduce your chance of getting sick and lowering your immunity, but it can also contribute to weight loss. Work on your psychological health in order to be able to keep the weight off for good.

https://www.verywellmind.com/how-stress-can-cause-weight-gain-3145088

https://www.webmd.com/diet/features/stress-weight-gain

https://www.orlandohealth.com/content-hub/how-too-much-stress-can-cause-weight-gain-and-what-to-do-about-

https://www.webmd.com/diet/features/stress-weight-gain

https://www.healthline.com/health/stress/stress-and-weight-gain#diagnosis

Posted on: January 23, 2023February 17, 2023

3 Strategies For Dealing With Stress Eating

Do you eat more than you normally would when you are under stress? How often does that happen? Is it time to make some changes around that area?

Stress eating is a common challenge for people who are dealing with difficult life circumstances. If you are stressed out, it can be hard to focus on the right foods and eating habits. This can lead to weight gain and a higher risk of developing chronic conditions like diabetes.

If you are dealing with stress eating, here are some strategies you can use to help keep your eating habits under control.

Strategy #1: Develop awareness around what triggers your stress eating

Become aware of your stress eating triggers. Identify the situations or events that often lead you to reach for food when you’re feeling stressed out. For example, if you tend to eat more after you talk to your mother on weekends, you’ve found your trigger. This will make it clear for you that it is that stressor that you want to deal with, and not really hunger. Hence, you need stress relief, not more food.

Taking the time to pause and listen to your body will help you develop that awareness. When you start to crave for food when you are under stress, pause for a moment, and ask yourself if you are indeed hungry. If you are hungry, then you need food. If you are not hungry yet you are craving for food, ask yourself, “What am I really craving for?” If you listen to your body, thoughts and feelings, you could discover that you are indeed looking for something else, such as love and care, or companionship, or acceptance, and so on.

Having this awareness will give you options. How else can you satisfy that craving that does not involve food (as you are not really hungry)? Maybe you can call a dear friend for support or companionship, or maybe you take a few minutes to remind yourself that you only need acceptance from yourself.

Remember, you have options on how to fulfil your needs. Create that list of options and place that list where you could easily see it, especially when you’re stress eating. It could include taking 3 deep breaths, taking a short walk, playing with your child, stretching, doing some house chores, and other things that can distract you from food.

Strategy #2: Practise mindfulness.

Mindfulness is a technique where you focus on what you are experiencing in the present moment. It helps you become more aware of what’s happening around you as well as inside yourself at any given moment.

Take a few minutes every day to sit quietly and focus on your breathing or listen to soft music. This will help reduce stress by focusing on something else other than the stressor. Then notice what thoughts pass through your mind, and notice how you feel physically (e.g., relaxed or tense). Relax your muscles as you breathe. It’s impossible to feel sterssed if your body is relaxed. Try it. This habit helps you in dealing with stress eating, because you can think about other options besides food to calm yourself down.

Also mindfulness when you’re eating. Be there 100%. Experience your food fully. Notice what you see, hear, smell and feel. Notice the colours, steam, texture, and just how the food feels in your mouth and as it travels to your throat and your tummy. Mmm yum.

Doing this will give you more pleasure and hence more satisfaction, which helps prevent over-eating. Mindfulness is such a great practice, not just with eating. It helps you experience the simple joys of life every day, it helps you live in the present moment, and it helps you stay out of your head (where almost all of the troubles begin).

Strategy #3: Take a self-compassionate approach

Negative self-talk, shame and guilt do not help you in developing healthy eating habits. Don’t assume that being hard on yourself will create change.

We all have difficult times. We all have food cravings. Seeking comfort in food does not make you a bad person, and it doesn’t make you lesser as a person. Your behaviour and your cravings do not define who you are. It’s okay that you are going through a difficult moment. Everyone does. It will pass, and you can handle it.

Remember that self-compassion is not an excuse to eat anything you want. Of course, you need to adopt habits that support you in reaching your goals. Practising self-compassion when you find yourself stress eating will remove the guilt that people normally feel when “giving in”, and guilt is not good for your health and well-being. Self-compassion means you give yourself a break sometimes, recognising all the factors that lead to your choices.

With self-compassion, you develop kindness towards yourself. This increases self-esteem and emotion quality, which help in creating better choices in your lifestyle. Small things that make you nicer to yourself can indeed improve eating habits.

Which new habit do you commit to develop? When are you going to start? What happens to your life when you develop that new habit? Who else will benefit when you can deal with stress and develop healthy eating habits?

Posted on: January 16, 2023February 17, 2023

6 Tips To Make Your Mind And Body Work Together For Your Weight Loss

Are you wondering why you want to lose weight so much but you can’t seem to stick to it? Is your mind not cooperating? Or is it your body that’s not cooperating? Find out 6 tips to help your mind and body work together towards achieving your weight loss goal.

1. Know your outcome and find your inner motivation to lose weight.

How clear are you in what you want to achieve and why you want to achieve it? When you have clarity in your desired outcome, your determination and motivation to work for it increase significantly.

Ask yourself these questions:

What do I want? (State it in positive terms, so instead of saying “I want to lose weight”, say “I want to be healthier, look good and feel good.”)
Is it within my personal control?
Do I really want it, or am I just saying I want it? Am I just feeling external pressure, or is it something that I truly want for myself?
How will I know when I’ve got it? What do I need to see on the weighing scale or in your clothes size, hear from people around me, and feelings I need to feel for me to know that I’ve achieved what I want? (Make sure that you can get concrete evidences for your desired outcome.)
What will happen when I get my goal? How will this benefit me? How will achieving this goal affect other aspects of my life?
What would happen if I didn’t make the change?
What wouldn’t happen if I didn’t make the change?

2. Prepare yourself.

Long-term weight loss takes time and effort. If you truly want to lose weight and keep it off, you need to commit yourself to a permanent change in your eating habits and activity level.

To find out if you’re ready for long-term weight loss, ask yourself these questions:

Am I willing to make the time commitment to make these changes?
When, where and with whom do I want to do this?
What resources do I ned to get this outcome?
Am I ready to give up my unhelpful eating habits?
Who needs to know about my plan? What kind of support do I need from them?

Once you’re ready, staying committed and changing habits will be easier.

You are responsible for your behavior and for the successful achievement of your weight-loss goals. It is helpful to use support, of the right kind, which will help you stay motivated and focused. The right kind of support helps you develop a healthier lifestyle, encourages you positively without shame, embarrassment or sabotage, and listens to your concerns and feelings.

3. Change your eating habits.

Check out our blog post on 12 Eating Habits for Permanent Weight Loss. Here are some of our favourite tips:

Take time to eat mindfully and properly.

Eating slowly makes you feel fuller and can help with weight loss. This is because chewing food longer slows down your eating, giving your brain more time to receive signals from the stomach that it is full. Research shows that chewing each mouthful until it is liquid helps digestion and promotes weight loss.

More importantly, being mindful, being fully present in your eating experience will help you enjoy your food, which contributes to your feelings of satisfaction and joy. This satisfaction with your food also helps prevent over-eating.

Eat within a 12 hour window to achieve optimal body fat levels.

By restricting your eating to a window of time each day, you can allow your body to undergo a process called autophagy, which involves the elimination of old and worn-out cells. In turn, this can have many health benefits, including improving blood sugar levels and weight loss.

Eat fruits and vegetables and boost your gut microbiome.

The diversity of your gut microbiome, the collection of bacteria that live in your gut, is lower in those who are overweight. Some gut bacteria extract energy from food better than others, so if you want a diverse gut microbiome, you should eat plant foods like fruit and vegetables, nuts, seeds and whole grains. Eating a variety of colours of fruits and vegetables will also support a wider variety of good bacteria in your body. As they say, “Eat the rainbow every week”. Frozen fruit and vegetables can be cheaper than fresh produce and can obviously last longer if price and longevity are important to you.

This also increases your fibre intake. Fibre prolongs your feeling of fullness after meals, reduces your feeling of hunger and appetite, and reduces your total calorie intake.

Reduce your alcohol consumption.

Alcohol contains 7 kcal per gram, whereas fat contains 9 kcal per gram. Drinking 4 bottles of wine a month adds up to a yearly consumption of around 27,000 kcal, which is equivalent to eating 48 Big Macs per year. Drinking 5 pints of lager each week adds up to 44,200 kcal over a year, equivalent to eating 221 doughnuts.

So, if you’re trying to lose weight you need to think about what you are drinking as well as what you are eating.

4. Move. Find a cardio workout that you like.

You lose weight when you are on calorie deficit, which means that you burn more calories compared to how much you eat. When you’re trying to lose weight at home, cardio is an almost mandatory tip. While it’s much easier to do cardio outdoors, you can do it at home as well. Here are some options of cardio you can do at home:

There are thousands of free exercise videos on YouTube. Experiment on which channels and exercise routines will work best for you.
HIIT workouts are high-intensity interval training sessions that are short in duration but maximize the amount of calories burned and muscle built. HIIT extends your body’s ability to burn calories even after workout.
Skipping rope can burn a great amount of calories and help you tone your muscles. You can even do it without a skipping rope! Try it.

5. Manage your stress and embrace good sleeping habits.

Even if you have a very good diet and you exercise regularly, your body will sabotage your weight-loss efforts if you are experiencing chronic stress or chronic sleep deprivation. Both situations increase your body’s cortisol level.

Long-term exposure to elevated cortisol has a number of negative effects on the body, such as increased blood sugar and decreased action of the hormone called leptin. When leptin levels decrease, this stimulates intense hunger and appetite and can lead to increased food consumption.

Cortisol also promotes protein breakdown, which means that if you are constantly stressed or sleep-deprived, your body is naturally breaking down the muscles you’ve worked so hard for!

6. Change your mindset.

You can’t just eat healthy foods and exercise for a few weeks or months and have long-term weight management. To lose weight, you have to take an honest look at your eating patterns and daily routine, assess your personal challenges to weight loss, come up with a strategy to gradually change these habits, and plan how you’ll deal with these challenges if you’re going to succeed in losing weight. After a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once; it’s an ongoing process. Stick to your healthy lifestyle and the results will be worth it!

Here are some questions to ask yourself to encourage your brain to support you in making the change:

What’s not working?
What triggers the problem?
What stops me from getting what I want?
What beliefs and internal dialogue are not helping me?
What stops me from fixing this?
Who benefits from me not fixing this?
When have I achieved something that was challenging at first? What did I do?
Who do I know who’s like me and successfully achieved their health and weight goals? What did they do?
If I had already achieved my goal and I were looking back, what do I see as the things I had done in order to lose weight?
What will I learn after I’ve reached your goal?
Who else will benefit once I’ve reached my goal?
After I reach my goal, what will happen next?

Practise self-compassion yet curious to find out what happens if you keep moving forward with your goal. Also recheck the ecology of your goal around various aspects of your life and your environment. Aiming for a weight loss goal of 1 to 2 pounds a week is realistic and attainable, but how do you know if it’s realistic for you? To reach this goal, you need to burn 500 to 1,000 calories more than you consume each day through diet and exercise. How can you manage this kind of calorie deficit?

Be flexible and be willing to adjust your plan, keeping in mind what would work best for you as a whole person, not just what would shed the most pounds the fastest.

Start one habit change now!

While every tip may not work for everyone, it’s likely that you’ll find several that will suit your way of living. Try applying a couple of these tips and begin to lose weight today.

Start by asking yourself the powerful questions we’ve shared with you above, and see what happens.

References

https://www.evergreen-life.co.uk/health-wellbeing-library/7-tips-for-weight-loss-how-to-reduce-bmi/

https://www.hindustantimes.com/lifestyle/health/are-you-lactose-intolerant-here-are-food-options-to-fulfill-your-need-of-dairy-products-101672290559726.html

https://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/

https://www.godigit.com/health-insurance/weight-loss/weight-loss-tips-at-home

https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/12-tips-to-help-you-lose-weight/

https://www.cdc.gov/healthyweight/losing_weight/index.html

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752

Posted on: January 9, 2023January 13, 2023

6 Effective Ways to Improve Your Immune System

Your immune system is your body’s first line of defense against illnesses. It uses a system of chemicals and proteins in your body to fight off viruses, harmful bacteria, infections, and parasites. A stronger immune system means less chances of you getting sick.

Here are six ways to build and maintain a strong immune system:

1. Get Vitamin C.

The key to fighting infections is increasing your white cell count. Eating citrus fruits with vitamin C can help you gain an upper hand on infections. The body doesn’t produce or store vitamin C, so eat citrus fruits and those high in vitamin C, such as bell peppers, broccoli, spinach, papaya and kiwi fruit. Orange juice and supplements will also help.

2. Keep a healthy diet.

As with most things in your body, a healthy diet helps keep your immune system strong. A healthy diet means eating plenty of vegetables, fruits, legumes, whole grains, lean proteins and healthy fats. This helps maintain your immune system homeostasis.

According to Dr. Lin, “When your body has sufficient amounts of the micronutrients found in these foods, it helps maintain your immune system homeostasis.”

3. Reduce stress level.

Whether stress comes on quickly or builds over time, it’s important to understand how chronic stress affects your health. Stress can potentially have a secondary impact on your immune system if it leads to sleep disturbances, a tendency to eat less healthy food, reduced water intake, less frequent exercise and more. Stress is different for everyone and the activities that help relieve it are too — for example, meditation, prayer or exercise.

4. Exercise regularly.

Exercise is one of the best ways to strengthen your immune system, especially as you age. From simple walking to tough-to-resist strength training, regular exercise can help keep you healthy and happy today and into the future. The recommended amount of moderate exercise such as walking is 150 minutes per week.

5. Get enough sleep.

Sleeping and immunity are closely tied. Getting adequate rest may strengthen your natural immunity. You may sleep more when sick to allow your immune system to better fight the illness. Adults should aim for 8 hours of sleep each night, teens need 8–10 hours, and younger children and infants up to 14 hours.

If you’re having trouble sleeping, the most important step is to establish regular sleeping hours: go to bed at the same time each day, and get up at the same time each day. This will establish your body’s natural sleep-wake cycle.

Be mindful of your caffeine and alcohol intake, as they have negative effects on sleep. Avoid stimulating activities such as strenuous exercise and stressful tasks close to bedtime. Also limit screen time for at least an hour before bed as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm.

6. Drink plenty of water.

Protecting your health is important because dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. You should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar. While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.

As a general guideline you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate. Make sure you drink plenty during the day and limit fluids in the evening so you won’t need to go to the toilet many times at night.

Wrapping Up

Making lifestyle and dietary changes can strengthen your immune system, including reducing sugar intake, staying hydrated, exercising regularly, sleeping adequately, and managing stress. Healthy eating, exercise, lowering stress levels, and taking vitamins can keep your energy levels high and your immune system healthy.

References

https://www.healthline.com/nutrition/how-to-boost-immune-health

https://www.perfecthealthsupplements.com/blog/best-vitamins-for-immune-system/

https://www.riversidemedicalclinic.com/10-ways-to-boost-your-immune-system/