You probably already realize just how frustrating it can be to try to shed unwanted pounds and build a healthier body. There are so many factors involved that it can be one of the toughest challenges around. If it were easy, then we wouldn’t have millions who try and fail to drop those pounds every year. To succeed in your own efforts, you need to consider several key pieces of advice for motivating weight loss.
You expectations will play a large role in your success or failure. Are you expecting to lose all that weight in a month? The fact is that most people don’t get fat in a day or a month. They typically won’t lose that fat that quickly either. Realistically, healthy fat reduction involves losing no more than two pounds each week.Another key is to incorporate your favorite foods into any dietary plan. If you try to deprive yourself of those things, you will fail. It is the rare person who has the willpower to see his favorites and refuse them day after day. Recognize that it is the amount you eat that makes you fat, not the food itself. With that in mind, treat yourself on occasion.
Calories cannot be ignored, since they are key to losing excess pounds. Track them, log them in a book, and record every meal and all exercise that you do. You can’s modify your strategy if you don’t know what you’re doing, so be sure to compile that data. Later, you can gain inspiration from reviewing just how well you’ve done.
Accentuate the positive, while avoiding negatives. It is tempting to be down on yourself over your fat, but that accomplishes nothing. Many dieters who constantly criticize themselves simply give up and resume bad habits. Remain focused, think about how good you’ll look and feel when the process is done, and surround yourself with others who will focus on those same things.
There is nothing like preparing your own food to teach you about proper nutrition. By doing so, you will learn to create new and healthy meals, gain control over the ingredients used in your meals, and regulate not only what you eat but how much you eat. The entire process can be extremely motivational, and can help to keep you focused on the task at hand.
Prepare to fail. That sounds counter-intuitive, but it actually makes sense. Accept the fact that at some point you are going to eat more than you should. You’ll break your diet. Accept it beforehand, and commit to getting right back on that diet as soon as you fail. Don’t let one or even several failures stop you from continuing on your journey.
There are few tasks more monumental than that of shedding excess weight. However, if you are prepared to follow these six basic pieces of advice, you can continue to be motivated to continue your efforts through to the end. When it’s all said and done, you’ll discover that the end goal was well worth the work required to achieve it.About the Author:
Six Pieces Of Advice For Successfully Motivating Weight Loss
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Eat your damn vegetables
Posted by ANNETTE HAMLIN – Never need to do a detox diet if you incorporate these foods into your normal diet. corehealthcoaching.com.au #Weightloss #Detox
#1 Wild Salmon
Salmon is rich in omega-3 fatty acids which help protect the heart and reduce triglyceride levels in the blood. These anti-inflammatory healthy fats are also known to reverse arterial stiffness, which is a common side-effect of smoking.
This leafy vegetable is an essential detox food your heart. Spinach is rich in vitamins A and C- both antioxidants that fight free radicals in the body, thereby keeping cholesterol levels in check. Spinach also has folate which keeps the cardiovascular system healthy and magnesium that helps lower blood pressure.
Being a citrus fruit, lemons are loaded with vitamin C, which is essential to the body in several ways. Among other uses, vitamin C is needed to make glutathione- a powerful antioxidant that detoxifies the liver, in addition to enhancing the immune system and neutralizing free radicals. Lemon also increases the production of bile which is necessary for digestion. At the same time, lemon juice controls the flow of excess bile into the digestive tract, thereby preventing the formation of ulcers. Further, drinking lemon infused water or lemon juice first thing in the morning balances out the acidity of foods consumed the previous day. Lemon juice contains anti-cancer compounds and helps maintain the body’s pH levels too.
This wonder vegetable, which is actually a flower bud, helps the liver function at its best by promoting the production of bile. Artichokes are also able to protect the liver owing to the presence of silymarin- a phenol compound. In addition, artichoke leaves are rich in anti-cancer polyphenols and also have anti-viral and anti-fungal properties.
Kale is packed with antioxidants and has anti-inflammatory properties, which is why it is highly recommended by doctors to patients with kidney-related diseases. In addition to flushing out kidneys, kale also is a nutrient-dense food, so you should eat it as often as you can.
This full-of-flavor herb is a great addition to soups, salads, grilled vegetables, and a lot other dishes. What’s more, it is rich in antioxidants and has anti-bacterial properties! Basil also expels unwanted toxins out of the body by supporting the functioning of the kidneys and acting as a diuretic.
Digestive System Cleansers
#7 Whole Grains
Whole grains such as brown and wild rice, quinoa, and steel-cut oats are complex carbohydrates that are rich in soluble as well as insoluble fiber. The high fiber content ensures regular bowel movement, thereby helping you eliminate body waste efficiently. Apart from this, fiber-rich grains also reduce the risk of colon cancer, and gastrointestinal disorders like duodenal ulcers, irritable bowel syndrome, reflux, and diverticulitis.
#8 Fresh Fruits
Fresh fruits are among the most effective foods that can cleanse your digestive system. That’s because almost all fruits contain ample amounts of fiber that aids digestion. Fresh fruits are also rich in essential vitamins, minerals, and other compounds that can nourish the body and help detoxify it. Some fruits that are great cleansers are apples, blueberries, cranberries, avocado, and grapefruit.
Overall Body Cleansers
A single serving of this delicious root vegetable can work wonders for your whole body. Beetroots contain abundant phytochemicals and minerals that help fight infection, purify the blood, and cleanse vital organs. They also boost the body’s intake of oxygen at the cellular level, making them an excellent overall body cleanser. Additionally, eating beetroots regularly can help fight cancer, boost the functioning of the brain, reduce arthritic pain, and more.
This cruciferous vegetable helps cleans the liver and also acts as a diuretic, flushing toxins out of your body. Cabbages also contain sulfur that helps break down toxins so that they can be eliminated easily.
Now that you know about these ten amazing detox foods, what are you waiting for? Get started on your detox diet right away! Just make sure you don’t follow fads blindly; a detox diet will benefit you only if you do it right. So eat healthy, take your detox diet slow at first, and you’re sure to bring the balance back into your life by helping your body function as well as it can.
“I got the blues” may conjure up memories of those macaroni and cheese commercials from the ‘90s, but we’re talking about blue dishware. The color blue can act as an appetite suppressant because it has the least appealing contrast to most food. Research says toavoid plates that match the food served on them (like white plates and fettuccini Alfredo), because there is less of a contrast, which may prompt us to eat more. A small but potentially useful trick!
Skipping out on snack time won’t necessarily lead to weight loss, since low calorie consumption can actually slow metabolism . Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes . Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks in between.
Next time you need groceries, circle the perimeter of the store before going in. This isn’t a way to stalk out your prey, but actually a tactic to load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in the grocery basket.
Make an effort to fill the fridge with healthy produce and proteins (from perusing the perimeter!). Keep lots of fresh fruit and veggies on hand. And for when the fruit basket goes barren, make sure the freezer is stocked with frozen veggie mixes or berries (grab the bags full of just veggies, not the ones with butter-laden sauces). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. And the good news is, healthy food doesn’t always have to be pricey.
Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing . While there’s still debate on how important breakfast really is, not eating until the afternoon may lead to binging later on (ie. four servings of mashed potatoes) . Make sure to stick a reasonably sized breakfast with plenty of protein; we tend to eat the same sized lunch and dinner regardless of how many calories we eat in the morning .
We promise cooking doesn’t take long! Restaurants often use larger plates than the ones we have at home, and studies show that increased portion sizes result in increased energy intake, even if there’s a doggy bag involved .
Take a little time out to toss the junk. If you’ve got some favorite not-so-great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, like whole grain pasta, rice, beans, and nuts up front. We know that just because the cans of tuna and a bag of lentils are right in front doesn’t mean you’ll forget the brownie mix altogether, but it’ll help keep the brownie mix out of sight, out of mind. Just seeing or smelling food can stimulate cravings, and increase hunger (especially true for junk food) .
Instead of lining up the breadbasket, entire casserole, and salad bowl, right on the table, leave food on the kitchen counter (away from reach). When you’ve cleaned your plate, take a breather then decide if you really want those seconds. Changing up the environment, like by leaving food by the stove, can help reduce food intake .
History shows plate sizes have increased over the past millennium . When it’s time to sit down for dinner, choose a size-appropriate plate or bowl. Using a smaller plate (8-10 inches) instead of a tray-like plate (12 inches or more) can make us feel fuller with the same amount of food. How does this magic trick work? The brain may associate the white space with less food, plus smaller plates generally lead to smaller portions .
Eating slowly may not fit into a busy workday, but it pays to pace your chewing: the quicker we eat, the less time the body has to register fullness . So slow down, and take a second to savor.
Very low calorie diets are effective for many people, particularly the HCG diet, but a lot of people still believe that very low calorie diets don’t work. They actually do work quite well, even for patients who may not have had success with other diets. There are several scientific reasons why very low calorie diets can result in rapid weight loss. Although they are not a permanent solution, they offer a transition to a healthy lifestyle and a way for people who haven’t had success with dieting or weight loss in the past to see rapid results. Very low calorie diets are not dangerous when they are properly medically supervised, and they offer a safer alternative to many of the other weight loss options available.
The HCG diet utilizes the effect of the hormone HCG along with a very low calorie diet to achieve its weight loss goals. The only real way to lose weight quickly and safely is by restricting your caloric intake, which very low calorie diets accomplish. During a very low calorie diet the human body switches to a ketogenic state which results in rapid fat loss. This state can be continued as long as the dieter restricts their calorie intake to be more than what they need. Diets that are structured in this way can be continued for an extended period of time without serious complications for the majority of people.
Very low calorie diets end up being significantly more convenient than other types of diets that require exercise or other difficult to follow requirements. The HCG diet is a perfect example of such a diet, as its requirements are designed to be simple and the specific foods that are allowed on the diet and their servings is detailed completely. Many other very low calorie diets are not as effective and don’t have the clinical research backing them up like the HCG diet. The HCG diet has very direct and simple instructions, and dieters benefit from this. It also has a few other distinct advantages compared to many other diets, and it does not take very long to complete.
One of the biggest reasons why very low calorie diets are often successful is because of the fact that most of them are short in duration. It’s important to note that even longer duration very low calorie diets are safe if they are medically approved, as many obese patients can have calorie restrictions in the long term without suffering major medical problems. The HCG diet lasts for just a period of three to six weeks, which means that most people can handle the length of time required for the diet without any major issues. It’s also an easy diet to learn for most people, and the protocol has been around for a very long time with minimal modifications compared to most other diets.
For many things in life, quality is more important than quantity. For a very low calorie diet, it’s not the number of calories that you are eating that matters as much as the quality of those calories. The best very low calorie diets like the HCG diet are more focused on food quality, which is why it does not result in nutritional deficiencies like many other diets. The foods for the HCG diet are carefully selected based on the minimum nutritional needs of the average person. Only natural whole foods are allowed on the diet with strict restrictions, and there is a sufficient amount of protein on the diet as well which helps to ensure that muscle mass is not lost.
Some people may need additional tweaks to the diet such as increasing the calorie amount slightly, increasing the protein amount, or other changes to the diet, but most people can follow the standard protocol without any issues. Some people also take a multi-vitamin while they are on the HCG diet, and this can be a good idea for many dieters. If for no other reason, it can give dieters the peace of mind that they can safely stay on the diet without having to worry about nutritional deficiencies. When the diet is properly followed, there are no nutritional issues, and an experienced medical provider will be able to tell the patient about any particular precautions that they need to be aware of before they start the diet.
Although very low calorie diets are safe and an excellent alternative to traditional medical treatments like bariatric surgery, they always need to be attempted under the direction of a medical provider. There are some contraindications to these diet that have to be reviewed by a medical professional before a person attempts the diet. With the wide range of very low calorie diets being made available online, and with many patients attempting these diets without medical advice, there have been more people who have had nutritional deficiencies, gallstones, or other health problems. There is really no circumstance where a person should attempt a very low calorie diet without getting some sort of medical advice.
With the proper medical supervision, a very low calorie diet can help a patient get back to a healthy lifestyle and change their eating habits. It’s happened already for thousands of people on the HCG diet, and within just a matter of three to six weeks, many patients report that their appetites have changed, that they no longer feel the urge to eat the same unhealthy foods that they used to eat, and most importantly, they report substantial weight loss. All of these results are accomplished without having to rely on dangerous bariatric surgery, medications, or other weight loss treatments that come with major risks and can be very expensive.
Posted by Chris Garner – Do you have great intentions to make good choices about your health every week, but then rush into your busy day making bad choice after bad choice. One of the best ways to overcome this is to put your choices on auto-pilot.
What do I mean by auto-pilot? You accomplish this with simple planning. According to Wikipedia, the definition of planning is “the process of thinking about and organizing the activities required to achieve the desired results.” In order to achieve the results of good health that you and so many of us are after, incorporate a time of planning into your weekly like. Take a few minutes on the weekend, before the week begins to create your plan for the week ahead. Here is an example of a plan to simplify your choices when it comes to your meals and snacks for the week.
Determine three breakfasts, three lunches, three snacks, and three dinners to make for the week. Do the same breakfast/lunch/snack/dinner on Mon/Thur, do the second B/L/S/D on Tues/Fri, and the third on Wed/Sat. You can have a day off of planning for your Sunday, but you still want to make good choices. A free day from planning is not permission to unravel all your good work you did through the week, it just gives you a break from planning.
This is just a simple example of how you can plan your week to minimize the eating on the run, which many times results in too much processed food and unhealthy sugars in one’s diet. It also helps you prepare containers of food ahead of time to take with you for days when you are on the go. Take the time to find the right plan for your week that works for you. Everyone is different and so is your schedule, but putting your eating on auto-pilot can help to increase your chances of making good choices along the way. Plan on! Visit thrivinghealthylife.com for healthy vitamins, supplements and more.
If you are new to all this what, you may very well ask, are Super Foods?
Well amongst the better known are blueberries, kale and salmon. No doubt you will have heard countless times about the nutritional benefits of these everyday ingredients, commonly labelled “Super Foods.”
There’s no official scientific definition of a Super Food, but it’s generally accepted that Super Foods contain high levels of much-needed vitamins and minerals. They can also be a source of antioxidants, substances that shield our bodies from cell damage and help prevent disease.
While there are a number of common foods that provide these nutrients, there is also an array of more exotic and less mainstream Super foods that are worth getting to know. These include Kefir, Acai, Maca and mangosteens but more about these next week.
Today we are going to focus on one of the best known and loved Super foods the Avocado.
As super foods go, they don’t come much more versatile than the avocado. The soft, creamy consistency and the mild, nutty flavour pair with just about anything, adding a generous portion of healthy fats, potassium, phosphorus, vitamin K and folate to your plate. Delicious at breakfast, lunch, dinner and even snack time, it’s little wonder that avocados are one of the most popular and widely grown fruits around the world.
To celebrate the avocado in all it’s smooth, buttery glory, here’s a list of 16 ways to use them.
1. On their own, with a squeeze of lemon and a sprinkle of Himalayan Salt. An excellent energy boosting snack!
2. Paired with scrambled eggs and bacon for a classic paleo breakfast!
3. With tomatoes: Avocados and tomatoes pair exceptionally well together, and as it turns out, that’s no co-incidence. When paired together, avocados increase the absorption of lycopene, the cancer-preventing antioxidant found in tomatoes. In a study by the University of Ohio, pairing avocado with tomatoes improved lycopene absorption by 400%!
4. Cut into wedges and added to almost any salad
5. Guacamole: Mash two ripe avocados with the juice of half a lime, half a clove crushed garlic, two finely chopped spring onions, one red chilli (optional), salt, pepper, and fresh herbs. Ideal for Mexican dishes, burgers and salads!
6. Added to smoothies for extra creaminess
7. Sliced on top of a home-made chilli
8. Coconut crusted avocado fries. Need we say any more?
9. Added to burgers, along with caramelised onions
10. Paired with grilled chicken and a dash of cayenne pepper
11. Avocado pesto: For a twist on the classic pesto, mash a ripe avocado together with pine nuts, fresh basil, a squeeze of lemon and a little garlic.
12. Halved and topped with a generous splash of hot sauce
13. Raw chocolate making: Believe it or not, avocados are fantastic for making healthy desserts – especially those that involve chocolate! Use them in brownies, chocolate mousse, truffles and cakes to add a wonderful creaminess.
14. Avocado ice cream: Blend an avocado, a frozen banana, 200ml coconut milk and a dash of vanilla extract. Leave in the freezer for 3-4 hours, mixing every hour or so. Allow to thaw slightly before serving, topped with fresh berries!
And they’re not just for eating, either…
15. As a face mask: Great for dry and sensitive complexions, avocado face masks are an excellent way to provide your skin with much needed hydration and nutrients. Avocado oil is used in many of the leading anti-aging moisturisers and treatment lotions – but to save yourself some money, use the whole fruit instead! Our favourite avocado face mask combines three tbsp mashed avocado, one tsp raw honey, and one tsp macadamia oil. Apply to face for 10 – 15 minutes once a week for a serious complexion boost!
16. As a hair mask: Avocado is amazing for dry hair. Combine half a mashed avocado with an egg yolk and a tablespoon of olive oil. Massage into hair from root to tip, then leave to set for 30 minutes before rinsing. When avocado is combined with egg yolk and oil, it acts as a humectant, infusing moisture deep into the hair cells.
How do you use your avocados?
Posted by Deana Whitaker – These eight spices will make any meal lively with an added bonus of faster metabolisms, fat fighting nutrients and more! #Weightloss #Spices