Diet and fitness fads are ever-changing.
One day, every single person at the gym is chugging down whey protein, the next, it is all about green coffee beans. People are willing to follow whatever “magical” potion is thrown at them, as long as it is fast and easy.
Unfortunately, this can sometimes lead to serious health issues. Blinded by desperation, people will follow such trends without proper research whether there is science behind it or not. However, when it comes to water, no one can deny the benefits of hydration. Your skin, hair, nails, gut, and basically your overall well being depend on your daily water intake.
But, even normal water has a new upgrade; Alkaline Water which is creating a buzz right now. What exactly is Alkaline Water? And should you be drinking it?
What Does Alkaline Water Mean?
The pH (Potential Hydrogen) measures the number of free Hydrogen ions in water. It determines whether water is acidic or alkaline. At pH 7, water is neutral; below 7 is acidic, while above is alkaline. Pure drinking water in its natural state is neutral. However, alkaline water (with pH ranging from 8 to 10) has gained recent popularity after the widespread research studies dubbing it the smarter water choice, especially within the fitness-obsessed communities and health fanatics, based on its ability to help with weight-loss among other heaps of benefits.
Where to Find Alkaline Water?
Alkaline water can be found in certain rocky environments like wells and springs, making it inaccessible to everyone. But, you can make your own artificial water using an alkaline water machine or ionizer which works on chemically changing the pH levels of regular tap water. This thorough review on https://alkalinewatermachinereviews.com/ presents a number of alkaline water machines available in the market mentioning the pros and cons of each. By connecting these machines to your water source, the ionizer separates the acidic and alkaline components through electrolysis. You end up in the alkaline water to drink, while the acidic component you can use for cleaning purposes.
For those who seek to incorporate alkaline water into their diets, these machines will be a cost-efficient alternative to buying it bottled over the long run. Plus, you get to prepare it to form the comfort of your homes.
Is Alkaline Water Beneficial?
Alkaline water enthusiasts believe that alkaline water has many advantages that include:
- Neutralizing Stomach Acidity: given the alkaline nature, it helps with neutralizing the acidity in the stomach, treating cases of persistent acid reflux.
- Promoting Weight Loss: by ridding the body from weight-adding toxins, alkaline water is believed to help with weight loss.
- Improving Skin Health: again, by detoxifying the body from harmful substances, skin becomes healthy and glowing. Also, the easier absorbed nutrient alkaline water contains are believed to have anti-aging properties, leaving the skin looking younger and suppler.
Risks Related To Alkaline Water
Even though generally speaking, alkaline water is safe to consume, some studies show that over time, it can cause some serious health issues. Each of the above-assumed advantages has a counter opinion in response.
For instance, the over-alkalinity of the stomach can cause nausea, aches or vomiting. Or worse, it can go as far as substantially decreasing the levels of calcium in the body affecting the overall health of bones. The biggest point of concern, though, is how alkaline water has been promoted as a “cure” for cancer. This is such a dangerous claim and was never really proved to be true.
Those skeptical about the alkaline water debate that regular neutral water does exactly what alkaline water does at a much less cost. They mainly see that there is absolutely no point in going out of your way to getting your hands on what they believe to be just another marketing hoax.
Should You Be Drinking Alkaline Water?
There is yet to be a strong case of how alkaline water is superior to normal drinking water, but after all, it remains water. If you buy into the beliefs in this kind of water and it would take you up, your hydration game, then, by all means, go for it. It is advised to beware of overconsumption and not go overboard and have it replace normal water completely.
As long as you have all the facts you need about alkaline water and made your own investigation, weighing the benefits against the risks, you can make an educated choice. Our bodies are different and react differently to what we consume; alkaline water might prove great for your friend but does nothing for you. Be your own judge and ease into it one sip at a time.
As if you needed a reason to stay hydrated, see what water is responsible for in your body
Coffee is the most popular beverage, hands down. Needless to say, a refreshing cup of joe instantly awakens your senses and gets you going for your long day ahead. Once introduced to this captivating beverage, we hardly know anyone who has stopped at one cup. We’ve proudly gathered all the caffeine junkies today who are desperately waiting for the answer to the age-old question – Is coffee a key to obtain wellness?
The answer is yes, but only if taken in moderate amounts. Experts suggest drinking up to three 8-ounce cups of coffee a day is a safe amount.
While a few of you might take coffee as a daily dosage for increased productivity, some of you have crossed the threshold and pompously declared yourselves as coffee addicts. You either stop by your favorite coffee shop daily or have at least read numerous reviews for the best espresso machine for your kitchen countertop. Either way, you manage to get your daily caffeine fix right at home or outside. Surprisingly, coffee has a lot more benefits than you think.
We’ve jotted down a few of them for you to acknowledge the potency of this wonderful beverage and how it works in promoting overall wellness.
7 Ways Coffee is a Key To Obtaining Wellness
1. Decreases the Risk of Liver Cancer
With the increasing consumption of alcohol, fat, and calories, people around the world are suffering from liver diseases. This is when a mug of coffee comes to your rescue. People who drink at least three cups of coffee per day have a lower risk of suffering from liver cancer than those who don’t. Apart from cancer, coffee protects your liver from several diseases such as fatty liver or hepatitis. That’s because coffee lowers the risk of cirrhosis development, which is the main cause of liver-related mortality. Your liver enzyme levels would be at a stable ratio, increasing its longevity.
2. Increases Life Span
Several studies conducted on people of various age groups and genders reveal that people who drank coffee regularly in any form had less chance of dying from heart-related issues such as coronary heart disease. They were also less likely to be suffering from diabetes, respiratory diseases, kidney diseases, and infections. Overall, coffee drinkers are speculated to be living a longer life.
3. Protects Against Type-2 Diabetes
A study conducted on coffee drinkers suggests that increasing coffee consumption by more than one cup per day reduced the chances of suffering from type-2 diabetes and vice versa. Drinking around 4 cups of coffee per day can reduce the risk of type-2 diabetes by 25%. With around 280 mg of caffeine in two 8-ounce cups of coffee, this amount seems safe for most young adults. It is believed that both types of coffee- caffeinated and decaffeinated can help in protecting from type-2 diabetes. However, it is advised to switch to decaf for people who are already suffering from diabetes to keep their blood sugar level stable.
4. Ensures Your Heart Health
As mentioned above, coffee protects your heart health and reduces the risk of heart failure. Consuming caffeine can protect your cardiovascular health to an extent. It is also believed to be stabilizing your blood pressure.
5. Enhances Brain Function
The main reason that people seek caffeine is the refreshing feeling they get that diminishes tiredness and makes them feel energized. Caffeine releases neurotransmitters such as dopamine and serotonin by reaching your brain through the bloodstream and blocking the adenosine neurotransmitter that is inhibitory. It results in enhanced brain functioning, improving your mood and memory, and boosting productivity through higher energy levels.
6. Helps in Burning Fat and Improving Physical Performance
Coffee’s main substituent, caffeine can surprisingly help in increasing your metabolic rate up to 11%. It’s one of the reasons why caffeine can be found in numerous fat burning supplements. Caffeine is also responsible for stimulating your central nervous system. Apart from pushing the fat cells to burn fat and using the fatty acids as energy in your body, caffeine also helps in increasing adrenaline levels that exert you to do more physical work. No wonder a lot of people swear by and drink black coffee before hitting the gym.
7. Protects From Neurodegenerative Diseases
Common neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease are notably rising around the world due to increasing stress and paying less attention to your health. While there is no concrete cure to treat diseases like these, drinking coffee can reduce the risk of being affected by Alzheimer’s and Parkinson’s disease.
However, if consumed more than the recommended dosage in a day, coffee holds its own health risks as well. Coffee is one of the worst addictions on this planet. Once you start drinking more than 4 cups a day, there’s no stopping for you.
3 Potential Health Risks in Drinking Coffee
- If over-consumed, coffee can cause disturbances in your sleep cycle, inducing insomnia in some cases. It can also be the leading reason for anxiety. Other insignificant side effects of caffeine consumption might include palpitations, panic or frequent urination.
- Coffee has high acidic properties and can result in heartburn or raise stomach acid levels. It can also irritate your gastrointestinal tract. Also, people suffering from acid reflux should stay away from coffee as much as possible.
- Since older women need a proper calcium amount to maintain their bones, it’s advised that they don’t drink more than three cups of coffee a day since it could lead to spinal bone loss.
The amount of caffeine consumption can vary according to age groups, gender, and personal health issues.
It’s advisable to see your health practitioner to gain advice on the recommended consumption. Also, pregnant and breastfeeding women should avoid coffee consumption as much as possible.
As you can see, a cup or two of your favorite jitters juice can provide a few health benefits. It is also rich in antioxidants and can help in detoxification of your body. If consumed in moderation, coffee can elevate your mood, boost productivity and improve your reaction time. Just stick to the daily recommended intake dosage and you’re good to go.
Most people’s fitness goals are centered around losing weight because it’s very common to have excess fat nowadays.
However, there are plenty of people who are a bit underweight and could benefit greatly from putting on some pounds in the form of muscle.
In order to do that effectively, you might have to add some calories to your diet to promote better muscle growth. Just as your body can turn excess calories into fat, you can also turn them into muscle.
Food is Fuel: Add High-Quality, Nutrient-Dense Calories to Your Diet to Build Muscle
When you work out and feel sore afterward, your body repairs itself using the nutrition from the food you eat in order to create stronger and larger muscles. Having the right nutrition and having enough nutrition is very important for this because the wrong kinds of calories can leave you without the proper food you need to put on muscles.
Arguably the most important part of your diet for putting on muscles is protein. Proteins are the building blocks of your body, and you need plenty of them for your muscles. Obviously, protein can be found in any form of meat, so that’s going to be the best initial option for you.
Hormones are everything! Read this to learn how to get your hormones optimized.
Clean sources of protein like chicken are a staple of many weightlifters’ diets because they provide plenty of protein without things like grease, fat, and extra carbs. If you need a bit of an extra boost, there’s always protein shakes.
Protein shakes are a great way to get in a boost of protein after a workout, and they can be made in seconds. Most often you’ll see people buy protein powder and mix it into water or milk to make a shake.
Chances are, you’re most familiar with whey protein, which specifically helps with muscle growth directly after a workout. This powder comes in all kinds of flavors, so you’re sure to find one you like.
There are other supplements that you can take to increase your caloric intake as well. For example, mass gainers are a type of shake like protein powder, but with a bunch of other added calories and nutrients to help you put on weight in general.
This can be helpful if you’re finding it hard to eat a lot throughout the day, which can be both costly and uncomfortable. By condensing a lot of calories and nutrients into one single shake, your body is more likely to put that mass to use.
Check out all 5 of the Must-Do's for Building Muscle and Leaning Out
In case you missed the other amazing #DadBodyProject tips, be sure to check out all 5 articles in this series.
Uric acid is not something that many people consider their daily health regimens.
Most often the reason is that many of us do not even know what uric acid is. In short uric acid is the build-up of blood concentrations of urate acid through the build-up of urates, which can be toxins in the liver, and is commonly found in the form of gout in the foot.
There are many ways to help relieve uric acid build-up and reduce the risk of having uric acid issues in your body. These often include dietary supplements or dietary changes. Diets with a significant amount of purine-rich food will cause conditions like gout or increase uric acid production in the body. I will get to that later, but before I do that, I will show you how dietary supplements can help maintain your uric acid levels.
How Dietary Supplements Help in Maintaining Uric Acid Support
1. Increase Your Intake of Healthy Fats
All the foods have fat, and we need fat. However, as you are aware, there are many forms of fat or sources of this nutrient that are more harmful to us than helpful. Fast food burgers are far from helpful in maintaining our health, but thankfully there are forms of good fats that can greatly improve our health and reduce the potential for gout and other uric acid-based problems. Fats like Omega-3’s which are high in DHA and EPA (helpful acids) can be found in most forms of fish and taken through fish oil pills. These supplements are easy to incorporate into your daily life through eating or consuming the pills/fish oil by itself, either way it will help improve your uric acid levels in your body.
2. Folic Acid
Consuming higher levels of folic acid will help you combat an increased level of uric acid in your body and regulate the pain or issues that can occur because of uric acid. Folic acid can break down high levels of homocysteine, which is found in people who have elevated levels of uric acid. Eating leafy greens and vegetables is a great way to eat healthily, as well as support the uric acid levels of your body. Cabbage, lettuce, beets, and radishes are all-natural forms of folic acid to combat gout and increased uric acid levels. This solution is simple because it is often something we would eat in our daily diets by way of salads.
3. Vitamin C
This one is simple. Like folic acid and fat, much of our intake of uric acid supporting supplements or nutrients come from our diet. Vitamin C is another one of those nutrients. This vitamin is obviously a necessity in remaining healthy so obviously it is important to consume as much of it (as much, within reason!) as we can, when we can. Oranges, orange juice, fruits of all sorts, and vitamin capsules/pills are the easiest ways to get it into your body and help lower your uric acid levels. Studies have shown that men who took vitamin C often helped regulate their body's uric acid to the point where they could prevent gout from happening, rather than taking it as a reaction to developing the foot condition.
4. Gout Specific Supplements
Pills or capsules designed specifically for the purpose of uric acid support are readily available in big chain stores, local health stores, and online. Finding a good uric acid supplement has become a much easier process because of the widespread affliction of gout, it is a very common condition because of dietary restrictions. Similarly, those who do not consume enough essential nutrients or vitamins can suffer from gout. Many of the supplements available contain a good mixture of vitamins and supporting nutrients that promote a healthy liver and kidney, the organs that are responsible for uric acid production. Making sure you find the right supplement will help you resolve any nagging issues you may have because your acid levels are not where you want them to be.
5. Reduce Alcohol Consumption
Not the most fun way to help your health, but it is one of the more effective ones. A lot of us like to unwind with our friends or family every now and then and have a few drinks, and some of us don’t, whatever lifestyle you have, making sure you keep your alcohol consumption low or controlled in what you consume, will help your uric acid levels. Alcohols, like wine, are acidic in nature because they are brewed with grapes. This builds up acid that happens in our livers and kidneys when they try to filter out toxins that are accumulated by alcohol. Typically, port wine and stronger beers will cause this effect. Consider cutting down on these types of alcoholic beverages or try to remove them from your diet completely if you feel they are interfering with your attempt to live healthier.
Gout is not life-threatening, but it is painful and can cause joint damage if left untreated. It can also cause a lot of daily mobility problems for you if it is ignored. This is one of the simplest ways to combat it.
6. Eat Low Purine Foods
Purine rich foods are often salty. Meats include venison, veal, and duck, as well as red meats while other salty foods like anchovies or sardines are also high in purines. Red wine and port wine can be included in these lists too. Avoiding these foods will help you avoid uric acid build-up while consuming low purine foods like dairy-free products, nuts, whole-grain bread/rice, and coffee can help reduce the risk of developing or worsening gout.
Uric acid levels are a build-up of toxins in our livers and kidneys. This can be brought on by many factors, many of which are because of diet. Avoiding some of the foods on this list like purine high foods (red meat, red wine, salty fish) and consuming healthy nutrients and vitamins (vitamin C, omega-3’s) will help you avoid a pesky medical condition known as gout, which is the build-up of uric acid in your foot, which causes painful swelling and could even lead to joint damage.
Knowing what foods to avoid and what to include in your diet will go a long way in avoiding this often-overlooked condition!
Coconut is considered a super fruit because no part of it goes to waste.
Its water, milk, oil, and meat has a wide variety of uses, even its husk. In particular, coconut milk is used in a variety of recipes because apart from making the dish more delectable to the palate, it also has various health benefits.
5 Amazing Health Benefits of Coconut Milk
1. Nutritional advantages
Coconut milk is packed with nutrients and generally contains proteins, minerals and B vitamins.
The minerals greatly help several functions of the body, such as manganese, which is essential for bone health. Because of this, there have been studies and researches that leveraged on the advancements in modern technology to transform coconut milk into a powder form to be able to have a longer shelf life for storage.
Opportuniteas.com coconut milk powder is currently getting heads turned as it is purely organic and still have a shelf life for up to two years. The coconut trees used for its manufacture are grown in Vietnam, which is one of the best places to grow the most delicious coconuts. Which in turn, makes them even more nutritious.
2. Good for heart health
There are studies that show that people who consumed coconut milk regularly have fewer heart issues compared to those individuals who don’t. It was also found that people who consumed coconut milk had higher levels of HDL, or good cholesterol, thereby, improving their cholesterol levels. An imbalance in the cholesterol level is a risk factor for heart disease.
3. Controls blood sugar
Coconut milk is low in carbohydrates but relatively high in fiber and good fat. Thereby, it can help stabilize your blood sugar. There are even studies that show that overall, coconut has antidiabetic effects because it contains arginine, an amino acid that is important for pancreatic cell functions that release the insulin hormones. Additionally, the fiber content of coconut milk aids in digestion, which in turn also helps in regulating blood sugar levels.
4. Powerful antioxidants
Coconut milk has powerful antioxidants that protect the cells from oxidative damage. These antioxidants are phenolic compounds that include Gallic acid, caffeic acid, salicylic acid, and p-coumaric acid. Overall, these antioxidants reduce your risk of various diseases.
5. Perfect diet alternative
For those who are lactose intolerant, coconut milk is the perfect alternative. Apart from this, it can easily be added to your diet as a supplement. Its flavor works well in curries, fish stews, and various rice dishes. It can also be used in different desserts. Coconut milk is also a tasty calorie booster for those who intend to gain weight. On the other hand, coconut milk powder can be used as a substitute for regular wheat products, which are beneficial for those with a gluten-free or nut-free diet and counting calories. Coconut milk is truly versatile in the kitchen and works perfectly for both sweet and savory dishes.
Coconut milk has several amazing benefits, which is why people consider it as one of the superfruits. Apart from these health benefits, it even makes dishes more delicious and tasty. Thereby, coconut and its milk are truly a wonderful ingredient that serves a variety of advantages in and out of the kitchen.
You may have exercised as much as you can, and removed all the unhealthy foods from your diet, but are still unable to shed off as many pounds as you’d want. This can be very infuriating as you cannot see the results of all your efforts and hard work.
You have followed your weight loss program religiously, yet can’t see your expected results. And if there are results, they are only temporary ones.
What could be the problem?
The missing link in all that is your brain.
If there is a disconnect between your brain and your body, you have a hard time achieving your expected results.
As long as your brain is not ready for your body to lose weight, it shall remain an obstacle to achieving your desired goals.
The good news is that you can train your brain to work for and with your body, instead of against it, to lose weight. Here are some ways you can train your brain to help you lose weight.
As you train your brain to lose weight, you should remember that:
- Our brains are wired to eat whenever we see food. Even if you are not hungry, the chances are high that when you see a plate of food (especially food that you love), you will want to eat it or carry it to eat at a later time.
- Our brains respond more positively to foods that are high in fat and calorie content. Such foods attract our attention more than the healthier foods that have lower fat content. This is because our taste buds perceive them to be sweeter, thereby the brain, and the body will react more positively to them.
- Our cognitive function directly affects our food choices. When it is not at its peak, we end up making poor food choices and going for fatty and sugary foods instead of healthy options.
- Sugar highs and lows affect your brain.
- Changing your mindset towards healthy eating and exercise is not easy, and may take time, but it is worth it.
1 – De-stress your brain
Most people, when faced with some stress, turn to food as a way of relieving the stress. Very few will turn to healthy food such as fruits when stressed; a majority will crave the sweet, salty and high-fat foods that, while not healthy, stimulate the brain to release pleasure chemicals that will reduce the stress, a situation known as stress eating. The first step of taking care of your brain in order to take control of your weight loss is to de-stress your mind.
Here are the ways you can use to de-stress your brain and avoid stress weight.
A good night’s sleep is useful in reducing stress. If you have very little sleep, the chances are high that you will wake up grumpy and ill-tempered, as the body perceives sleep deprivation as a stressor. You may find yourself reaching for sugary foods to make you feel better. This is detrimental to your weight loss program and will set you back by a day or two. Ensure you get regular quality sleep of about 8 hours, as recommended by doctors.
Exercises and other physical activities have been shown to reduce stress by producing endorphins, the body’s natural painkillers. They also improve your ability to sleep, which in turn will reduce stress. You do not have to do extreme exercises, but a few manageable ones will help you reduce stress.
most people are stuck in a vicious cycle of working for 8-9 hours then going home, with no fun activity on their schedule. If you ask the typical working adult, their idea of fun is probably sitting in front of the television to watch a movie or a show.
You should make an effort to include fun activities into your daily or weekly schedule. You could opt to have weekly dates with your friends, or visit a new place, or even go to a stadium and watch a sport. This will boost your happiness and reduce the chances of you having stress, which will, in turn, reduce any stress eating.
Reduce your caffeine intake
Whenever you feel stressed, avoid coffee or choose decaf. This is because when stress and caffeine are combined, the cortisol (the stress hormone) levels in the body are raised even higher than they would be if it were stress only.
According to a study done by the University of Oklahoma, consuming 2.5-3 cups of coffee while under mild stress raises cortisol levels by about 25% and keeps it up for up to 3 hours. Since high cortisol levels contribute to stress eating, you should consider quitting caffeine altogether.
2 – Change your mindset
When you hear the word ‘diet’, the first thing that comes to most people’s minds is a negative thought of how they will have to give up their favorite foods and start eating food that may not be as great-tasting as the food they are used to.
The thought of putting effort into workouts to burn calories in order to lose weight may more often than not demoralize someone as they try to start their weight loss journey. This negativity may make it harder for anyone to stick to their weight loss program, thereby making it harder for them to achieve any significant results.
Change your mindset by changing the mind’s view that a diet is something difficult or unpleasant.
Start seeing it as a means to an end; as the plan, you have to follow in order to lose some pounds and achieve your desired weight. Instead of seeing the new foods that you will incorporate into your diet as not so good, look at the foods you have removed from your diet (that may seem very attractive and delicious) as barriers to losing weight. Look at the exercises as a way of keeping fit and healthy; as a means of losing some weight. This way, it will be much simpler for you to stick to your weight loss plan, including the diet and the workouts.
3 – Create a vision board
Sometimes you need to give your brain a little nudge in the right direction by feeding it with various images for motivation. Look for pictures of what you want to achieve by weight loss.
Do you want to fit into a certain dress?
Look for pictures of the dress, or of people in the dress, and stick on your vision board.
Do you want to get a bikini body to fit into that swimsuit you love then hit the beach?
Download pictures of the swimsuit, and have magazine cutouts of the dream body that you want and pin them on your vision board.
Want to go back to the body and weight you had some years ago?
Get a couple of photos from that period and pin them on the vision board. If you want abs, toned arms, and muscles, find pictures of that body that you want to achieve and put them up on the vision board.
This is my vision board which sits on my laptop home screen…
You can create the vision board on your phone, or for more efficiency, have it up a wall where you are going to see it every day. You could also post the pictures on the fridge using fridge magnets so that you can see them every day. Seeing images of your goals every day will inspire you to work harder to achieve them.
4 – Have a plan
Losing a chunk of weight may seem intimidating, and it helps if you have a plan of how you are going to do it. Break the goal into smaller portions, as it will seem easier this way. If you want to lose, say, 40 pounds, divide this up into about 5 portions, where you aim to lose 8 pounds first, then other 8 pounds later.
You should do your research beforehand, though, so that you do not have an unrealistic plan where you want to lose the entire 40 pounds in two weeks! Smaller goals are much easier to achieve, and with each milestone that you reach and achieve, you gain more confidence. This will enable you to take on another milestone, and another, until you achieve your target.
Once you have divided up your goal, come up with ways you are going to achieve the mini-goals. Find exercises that you will do at each stage to achieve the mini-goals. Research and come up with a diet plan that will help you lose 8 pounds. You can either do this at the beginning where you come up with a schedule for all stages of your plan, or you could tackle the stages one after the other, creating a plan for the next stage when you are almost done with the current one. The second option is not the best one though, as you might forget to come up with a schedule for the next weight-loss stage.
5 – Be easy and kind to yourself
Adopting a healthier lifestyle may be difficult, and at times you will find yourself backsliding. When this happens, cut yourself some slack; do not berate yourself or give up. You might go for a birthday party and overindulge in the cake or sweet treats available, or work for extended hours at work and end up doing fewer hours at the gym.
If this happens, do not give up. Try to get back on track; to get back to your workout routine. Forgive yourself for the slip-ups, and get back to your healthy lifestyle. You may feel demoralized, and it is okay, but don’t wallow in the demoralization for long. Pick yourself up and resume your workout plans.
6 – Eat foods that boost serotonin levels in the body
Serotonin is a chemical nerve produced in the cells that send signals between the nerve cells. It is considered a natural mood regulator that helps with sleeping, eating, and digesting. High levels of serotonin in the body boost happiness levels in the body. When the body is relaxed and happy, serotonin levels are very high. This will amplify the stimulation that you get from eating, thereby resulting in the feeling of being full. This will, in turn, result in you eating less food.
Low serotonin levels may result in binge eating, as the body tries to compensate for it.
One of the factors that lead to low levels of serotonin is stress. You should, therefore, ensure that you de-stress your mind as often as possible.
To increase the serotonin levels in your body, you should eat foods that contain tryptophan. Some of the foods that you should eat include:
- Eggs (including the yolk)
- Nuts and seeds
7 – Define your trigger foods
There are some unhealthy foods and snacks that seem difficult to walk from and tempt you to eat them whenever you come across them, even if you are not hungry. Define these foods, and make a deal with yourself that you are not going to eat the said food or snack for, say, a week. If you are able to go without it for a week, then you can go without it for another week, and so on. With time, you will find that you have broken the cycle and no longer crave that food as much as you did previously. Start out with one foot, and add more to the list with time. If you achieve a major milestone, such as going for a month without eating your trigger food, you could treat yourself, not by eating an unhealthy snack, but by, say, buying a new pair of gym shorts.
You should also replace unhealthy foods with healthier options. Find something that you can eat in place of your favorite sweets, salty or high-fat snack. You could use fresh fruit, carrots, hummus, or even sushi. Whenever you crave unhealthy food, reach for fruit and eat it first to fill yourself and sate the craving. This way, you will psychologically train yourself to opt for healthier options when you are hungry. This will also help prepare you for when you start dieting.
8 – Do not be obsessed with the scale
When you start a weight loss program, results are almost always never immediate. It may take some time before you start seeing meaningful changes in your weight. If you, however, keep on checking the scale day after day and not see what you want to see (which is instant weight loss results), it may demoralize you, and you lose your zeal and motivation for trying to lose weight.
You will need the scale to measure your progress, but make your weigh-ins reasonable. You could do it every fortnight or monthly. This way, you will more meaningful changes than if you check daily. Most importantly, do not let the scale control you. At times the changes you want to see will not be there, but do not let that demotivate you. Keep on working hard, and soon enough you will reach your target.
Does this remind you of anything?
9 – Remember your accomplishments
As human beings, it is easy to concentrate on the negatives and forget about the positives. You may have eaten healthily, gone to the gym to do your workouts, and even hydrated throughout the day, but gave in to a fries craving on your way home. As a human being, you may find yourself concentrating on that one misstep instead of the fact that you otherwise ate well and exercised. This may demotivate you and hamper your weight loss efforts.
Have a journal where you write all your accomplishments and wins each day. This will help your mind focus on the achievements instead of the few and almost inevitable missteps. This will lead to more positive results as you will encourage you to work harder for more accomplishments.
10 – Focus on your feelings instead of your physical appearance
Your physical appearance, as you lose weight, may take time to change, but how you feel changes within a short period of time. Focus on how your body feels instead of how you look, in order to make better decisions and from a more intuitive place.
When you realize that you feel much better and energized when you eat healthy and fresh food as opposed to when you eat unhealthy food, regardless of any physical outcome, it will be easier for you to adhere to a healthy diet.
This is because the body will tend to gravitate towards the food that makes you happy, and if your brain has been conditioned to pick healthy foods as the better option for your body to make you feel good, choosing a healthy diet will not be as hard.
Losing weight may at times be difficult, but training your mind to lose weight goes a long way in helping you overcome any difficulties.