- Just take a small scoop of cranberry sauce, or none: It’s loaded with sugar and can have 300 calories per half cup.
- Remove the skin. While the skin adds great flavor and is a nice treat for special occasions, it does contain extra calories and fat – and is usually coated in butter.
- Go light on the gravy. Gravy, depending on how it is prepared, can be loaded in fat, calories and tons of sodium. Just use a touch of it.
- Eat before dinner. Have a healthy lunch before going to Thanksgiving dinner so that you’re not very hungry. This will help prevent overeating.
- Opt for healthy sides. Instead of going for buttery, cheesy or creamy sides, go for steamed vegetables and smarter choices.
- Save your calories for the dinner. Appetizers, munchies and finger foods are notoriously high in calories and unhealthy fat. Moreover, they’re not filling. Save your calories for the main course.
- Drink lots of water. Water boosts your metabolism and helps you feel full. And it’s definitely a much wiser choice than eggnog.
- Use a small plate. Studies show that if we use a small plate, we eat less. Moreover, wait 15 minutes before going back for seconds. It takes time to feel full.
- Talk! Instead of chowing down, take time to talk with your friends and family. By eating slower, you give your body time to digest and feel full – thereby lessen the likelihood of overeating.
- Have a few bites of dessert. If you have room, just take a few bites of the dessert options. It will satisfy your sweet tooth without overindulging. And if you’re full, take your dessert to go rather than cramming it down.
- Don’t feel guilty. Thanksgiving only comes once a year, and if you eat a lot – so be it. All of us occasionally indulge and it’s part of creating balance in your diet. Don’t feel guilty about it – as such guilt often manifests itself as additional overeating.
Young women benefit tremendously by lifting weights and engaging in high-impact aerobic exercises. High-impact exercises are those in which both of your feet leave the ground at the same time, as in jumping rope. Lifting moderately heavy weights will not bulk you up; rather, it will enhance your bone density and preserve your muscle mass so you have less risk of osteoporosis and muscle loss.
Food for Fuel
Consuming a small pre-workout meal such as an apple and natural peanut butter will provide you the energy you need for an invigorating, productive workout. Do not go to the gym starving or you are likely to pull a muscle or twist a joint. Young women need sustained energy from slow-digesting fruits and grains to reach the intensity of an aerobic or resistance training workout necessary to maintain bone and muscle health.
It is unnecessary to do aerobic exercise every single day. This leads to overtraining and overuse injuries. Instead, alternate one day of cardio with a day of resistance training. Excessive cardio, especially if you are dieting, forces your body to break down muscle tissue for fuel. Do an aerobics class or use a cardio machine on Tuesdays, Thursdays and Saturdays for 20 to 60 minutes. If your routine lasts for 20 to 30 minutes, be sure to exercise at a hard intensity. If your session lasts between 45 and 60 minutes, exercise at a moderate intensity.
Weight training is an activity all young women must do every week, preferably with free weights. Some of the testosterone in boys and men helps build their bone strength and bone density which is why osteoporosis is more common in women, according to the book “Exercise Physiology, Energy, Nutrition & Human Performance.” Complete a weight training program on Mondays, Wednesdays and Fridays. You may pair your chest and back exercises on Mondays, legs, shoulders and abs on Wednesdays and biceps and triceps on Fridays. Or, do an upper-body circuit on Mondays, an abdominal circuit on Wednesdays and then a lower body circuit on Fridays, incorporating only resistance training exercises. Rest for 30 to 60 seconds between each set and complete four to six sets of six to 15 repetitions per exercise.
Stretching is an essential component of your daily gym workouts. Stretching improves your performance, maintains your range of motion and reduces your risk of injury. Complete a quick, 5-minute stretch as part of your warm-up before your aerobic and resistance workouts. Do a long, 10- to 15-minute stretch at the end of every aerobic session. To increase and maintain your flexibility, you must perform each stretch four times and hold the stretch for 15 to 30 seconds.
Change It Up
Your body will adapt to your training routines. Change your workouts every four to six weeks to continue to improve your fitness and your health. Swap out the exercises you perform for your weight training routines and try a different aerobic class or different program on the cardio machines. Take Sundays off as a rest day, giving your body a day to recuperate.
- Know how long your trip will take so you can stock up on supplies accordingly.
- Bring a cooler, and restock it each day.
- When preparing sandwiches to take along whole-wheat bread instead of white, use mustard instead of of butter or mayo, and use lean-meat fillings, such as chicken, or turkey.
- Bring cut-up vegetables, high fiber granola bars and a little trail mix for snacking, and fresh fruit for dessert.
- Pack plenty of water!!!
- Eat every few hours to keep your metabolism running quickly and to prevent yourself from getting too hungry
- Get out of the car and stretch periodically
- Avoid fast food chains, instead stop in at grocery stores and stock your cooler back up. You end up with a lot more, healthy, quality food this way.
- Have a few cups of green tea (or whatever tea you like) to give yourself a caffeine boost.
Follow for more tips <3
- Alcohol is nothing more then empty calories, and should be eliminated or drastically reduced when engaged in a weight loss program.
- Although alcohol may produce a temporary surge of energy, eventually it will dampen most of the body’s energy, and vitality.
- The practice of binge drinking will lower the rate in which calories are metabolized, thereby making weight-loss more complex.
- Alcohol consumption will not only reduce motivation, but will diminish your capacity to make good choices regarding your weight-loss which will more then likely result in additional weight gain.
- As a consequence of the frequent use of alcohol, damage to the kidneys, and liver can be irreparable, resulting in major medical problems.
Eat Healthy During Halloween
during halloween, and lots of other holidays, it can feel pretty much impossible to eat healthy.. but there are some great ways to make sure you stay on track.
1. treat yourself a little!! don’t completely deprive yourself of any candy or other treats. if you don’t allow yourself any you might end up binging later on. pick your favourite treat and have a little bit of it.
2. eat before you go out. if you’re going to halloween parties where there will be lots of unhealthy foods, eat a big healthy meal before leaving home. incorporate lots of protein and fiber into your meal (ex - lean meat and veggies). these foods will keep you full longer and you won’t be as tempted by the treats.
3. plan time for exercise. since you will probably be eating a few more calories than usual around halloween, try to find time each and every day to burn off some of the extra calories. you can step up your workout intensity or workout for longer if you end up over eating.
4. be careful with beverages. alcohol, pop, punch, etc are loaded with empty calories… try to stick with drinking mostly water.
5. be realistic. chances are you aren’t going to lose weight over halloween (or any other holidays) BUT you also don’t have to put on any weight. if you stay focused but allow yourself a small treat now and then you should be able to maintain your weight and get back on track once the holiday is over.
1. Drink ice cold water - Drinking a big glass of ice cold water will cause your body to try to heat itself up, this burns some extra calories. Drink at least 8 cups per day. Water also suppresses appetite.
2. Stand up more - Whether you’re at work or just at home try standing up and walking around more, stand for a while when you’re watching TV, take breaks while your on the computer to get up and stretch for a few minutes, walk around when you’re on the phone, etc.
3. Drink caffeinated tea - Tea is zero calories (as long as you don’t add milk or sugar) and if it’s caffeinated it boost your metabolism by about 20% for a full hour! This includes any type of caffeinated tea (orange pekoe tea, green tea, black tea, white tea, earl grey, etc.)
4. Chew gum - Chewing low calorie or zero calorie, sugarless gum for about an hour is an effortless way to burn a few calories and suppress appetite.
5. Clean - Cleaning up around the house burns a lot of calories! Vacuuming, sweeping, dusting, hanging up clothes, mopping, etc. Get your workout in and tidy up at the same time, great way to multitask.
6. Have a hot bubble bath - Just like with the cold water, your body will try to regulate its temperature (this time by trying to cool down). By simply relaxing in a hot bath you’ll burn some calories.
7. Walk to your destinations - If you’re within walking distance from your school or work try to begin walking each day instead of driving or getting rides. This also goes for walking to the store, to a friends houses, anywhere you need to go. If you have a dog, walk them more!
Follow for more tips <3
1. VITAMINS AND MINERALS - people who do not eat a healthy breakfast are less likely to obtain all the vitamins and minerals they need in a day.
2. MAINTAIN HEALTHY WEIGHT - eating a healthy breakfast has the potential to help you achieve and maintain a healthy weight. people who eat breakfast tend to maintain a healthy weight more often than those who skip breakfast.
3. STAY SATISFIED - skipping breakfast can cause you to be excessively hungry at the next meal, which may make you overeat. by eating breakfast you will be satisfied until lunch.
4. BOOST METABOLISM - eating breakfast will cause your metabolism to increase, causing higher calorie burn all day, therefore, you will lose weight more quickly and easily.
5. INCREASE FOCUS - teens who consume a healthy breakfast are in more positive moods and perform better in school and they are able to remain focused until the next meal.
1. FIBER/PROTEIN - choose breakfast foods that contain high amounts of fiber and/or lean protein. both fiber and protein provide quality sources of energy that last a long time and fill you up. (ex-fruits, lean meats, eggs, veggies, granola, low fat yogurt, porridge, high fiber cereals with 1% milk, etc…)
2. AVOID FATS AND SUGAR - stay away from proteins that are high in unhealthy fats, such as bacon and sausage as well as sugars such as lattes, frozen coffees, sugary cereals, adding sugar to cereals, baked goods, etc.
3. PLAN AHEAD - if you are always in a hurry in the morning, try fixing your breakfast the night before so you can easily take it with you.
4. AVOID HIGH CALORIE DRINKS - avoid drinking high-calorie coffee drinks for breakfast; these will not help you maintain a healthy weight. instead try tea or black coffee. (drink water before, during, after breakfast to feel more full).
5. EAT RIGHT AWAY - eat within about 1/2 an hour of waking up - the sooner your metabolism is revved up, the better.
6. START OUT LIGHT - if you aren’t normally a breakfast eater, or feel unwell most mornings try something light for the first little while like a piece of fruit or a protein shake/fruit smoothie. once you are use to eating in the morning try something more hearty like an omelet or yogurt and granola.
follow healthiness-happiness for more weight loss tips <3
1. The most efficient way to stimulate muscle growth is to weight train. Adhere to a weekly regimen that targets all major muscle groups, three to five days per week.
2. Get 200-300 minutes of cardiovascular exercise per week, or 40 minutes per day for 5 days, to loose and maintain weight loss. Depending on your body type and the amount of body fat you want to loose, there are various cardio routines that can assist you in your fat burning goals; biking, running, walking, intervals, dance, tennis, etc
3. Modify your diet. Building muscle while loosing fat can be challenging. To build muscle you need to fuel your body with food. Conversely, to loose body fat you need to restrict your daily calorie/fat intake. Eating proper foods such as lean cut meats, vegetables, nuts and fruits while reducing saturated fat and starchy foods like white bread will increase your metabolism, help you burn fat, and increase muscle mass after weight training.
4. Stay hydrated. It is always important to stay hydrated, but even more so when you are participating in regular physical activity. Drink at least eight glasses of water during the day and drink between sixteen and twenty-four ounces during your workout.
1. Clear your home of low-nutrition snack food. That means ice cream, candy, potato chips, packaged cookies, doughnuts, cake, and any other salty or sugary snacks that you munch on between meals. Learn to live without this stuff.These are the foods that we eat compulsively and that make us overweight.
2. In its place, stock your home with mounds of fresh, healthy food, dried fruit, carrots, celery, tomatoes, granola bars, low fat yogurt and high-fiber breakfast cereal. Here’s some of your new snack foods.
3. Never, ever buy a snack at gas stations, drugstores, or discount chains. Yes, they want to tempt you with pop, potato chips, candy bars, or candy — that’s why they put the stuff all around the cash register. It makes them a lot of money. It makes you poorer, heavier, and less healthy.
4. Never, ever stop at a food store just to buy a snack. Drive-through windows for the 99-cent special at Burger King. Stopping at the doughnut shop for a quick glazed. Quick pizza slices. (All with a large drink and fry.) This type of compulsive, unhealthy eating is causing our nation’s weight problems.
5. Great splurge food: watermelon. It’s more than 90 percent water, and the other 10 percent has plenty of healthy nutrients and reasonable calorie levels. If you want to indulge in a hearty helping of food, dig deeply into a hearty portion of watermelon.
7. Yet another splurge food: vegetable soup. Need comfort food? Heat up a large bowl of soup made with lots of vegetables and beans. It’s flavorful, hearty, and generally high in nutrition and low in fat.
8. Drink WATER. Choose water over pop (even diet), sugary juice, 2 or 3 % milk, chocolate milk, milkshakes, slushies, alcohol, everything! Water is zero calories, speeds up the metabolism and keeps your digestive system running smoothly. Even when you’re eating out, try to only ask for water. (Bonus = it’s free)
9. Limit the amount of artificial sweeteners and artificially sweetened foods you eat. A Purdue University study published in July 2004 found that consuming artificially sweetened foods and beverages may throw off your natural ability to monitor calories and increase your likelihood of overeating.
10. Have a nutritious snack like a handful of peanuts, a piece of fruit and cheese, or a yogurt about an hour or so before dinner. Keeping your appetite in check is one of the best ways to avoid binges.
Natural Appetite Suppressant
Water fills us up. Drinking water serves as a natural appetite suppressant by decreasing our desire to eat. It is recommended you drink an 8-oz. glass of water 20 minutes before your meal to reap the best appetite suppressant results.
Drinking water helps keep your system clean. Water is a natural body cleanser that allows your kidneys to remove toxins and other waste products from your body. Reducing the amount of toxins in your body helps your body operate as it was intended. This efficiency, in turn, helps burn more calories.
Reduces Food Cravings
By keeping your body hydrated, water can reduce your thirst signals. Many times, you may mistake thirst signals for hunger signals.
Drinking water helps burn calories. All bodily functions require water. A well-hydrated body allows these functions to occur quickly and efficiently. By speeding up your body metabolism, water helps your body burn its stored fat more effectively. Now go get a glass of water!!
Follow for more weight loss tips <3
1. Make sure your house is full of only healthy choices like fruits, veggies, meat, healthy cereal, yogurt, eggs, high fiber foods, etc. (being surrounded by unhealthy foods is very tempting)
2. Drink plenty of water to help suppress appetite (about 8 cups per day) and about 4 cups of green tea (or any other tea) if you like it. (the caffeine in tea boosts your metabolism)
3. Start counting calories, you can record them or just remember them in your head. Try not to eat over 1500 calories per day when trying to lose weight. (Aim for 1200)
4. Begin adding exercise into your daily routine (this can even just be walking each day) gradually step up your physical activity ex - take it from brisk walking to light jogging, then running. Aim for at least 30 minutes of physical activity per day, the more the better.
5. Eat every 2-3 hours in order to keep your metabolism running quickly and NEVER skip breakfast because having food first thing when you wake up is a great way to boost your metabolism for the rest of the day.
6. Make sure you stay motivated and remember why youre doing this. Remind yourself of the reasons why you want to lose weight if you ever feel like youre about to binge. Drink water, chew gum, keep busy if you ever feel like eating just because youre bored.
7. Set a realistic goal. Don’t set anything too high like losing 10lbs in a week, you will only find yourself let down and you will lose motivation. Only aim for a couple pounds per week, eventually it all adds up and youll find youre making great progress!
- You are going to need to decrease your caloric intake about 500 calories per day. In order to accomplish this you must decrease your food intake by 20 percent and sweat as much as you can from aerobic and cardio exercise.
- If you are going to a gym or exercising from home you need to workout at least 3 times per week. Do about 15 minutes of lifting with HEAVY WEIGHTS, nothing light. Then you’re going to do 30 minutes of cardio. You can use the treadmill or any of the other cardio machines or run outside.
- The most crucial element in being able to lose 10 pounds in one month is going to be your diet. For that 1 month period you have to keep your diet as lean as possible. Eat salads with low-cal salad dressing. Drink water, tea (no sugar) or skim milk and no other liquid during this timeframe. Eat baked fish or chicken without the skin. For breakfast eat oatmeal or healthy, high fiber cereal. Fruit and veggies are always allowed.
Follow for more weight loss tips <3
A list of reasons to lose weight AND keep it off for good.
1. To feel confident at the beach
2. To look great in a pair of skinny jeans
3. To look sexy in a bra and underwear (or naked)
4. To feel confident and beautiful
5. So that everything looks good on you
6. So you have more energy
7. So you have another reason to smile
8. To make haters jealous
9. To make lovers proud
10. To get attention from boys
11. To get a boyfriend
12. To share clothes with your skinny friends
13. So you don’t have to stress about losing weight
14. So you can be proud of your accomplishment
15. So you can feel pretty and delicate
16. To be able to wear crop tops and high wasted shorts
17. To focus on bettering yourself in new ways, other than just weight loss
17. To finally be able to say you LOVE YOURSELF
18. To look great in every picture
19. To live a longer, healthier life
20. JUST DO IT FOR YOU! You deserve all of this.
- Because of its high water content many health benefits of cucumber are physical, such as clear skin, reduction in under eye swelling and sunburn relief
- Water content in cucumbers is responsible for helping rid your body of toxins that can make you sick
- Adding cucumber to a salad can help boost your daily fiber intake for increased fat burning for weight loss
- The peel of the cucumber is an excellent source of dietary fiber than can relieve constipation and protect against some types of colon cancer
- One cup of cucumbers has 16 micrograms of magnesium and 181 mg of potassium, which can help control and reduce high blood pressure
- Cucumber contain Vitamin K with helps build bone strength, which can reduce risk of osteoporosis and arthritis
Follow for more health and fitness information <3
1. Set a Goal: Make sure you have a goal weight in mind, this way you will actually be working towards something that is set in stone!
2. Buy something in your goal size: Buy a shirt or pair of pants that you love in your goal size, or maybe even just one size smaller than you currently are. You will want to work hard to get into whatever you bought!
3. Weigh yourself: Its important to see the small accomplishments you’re making. If you step on the scale and see that you’re one pound lighter, you will feel motivated to take another pound off.
4. Measure yourself: Buy a cheap measuring tape from walmart or a dollar store and write down your current measurements. Write down the changes once every week or two to see the progress you’re making.
5. Ask yourself why you’re doing this: Think about why you’re losing weight and remind yourself of all the reasons that you want to. If you’re about to let yourself binge, ask yourself if it’s really worth it..(it’s not).
6. Try new things: Don’t stick with the same old foods and same old workouts. Try out brand new fruits and veggies that you’ve never had before or a different healthy cereal for breakfast. Challenge yourself when you workout, add more intensity or try to workout longer than you’re use to! Make sure you don’t get bored; ex - if you run, try out hiking, biking or rollerblading this week!
Follow for more tips <3
- Fat Loss. You’ll get hungry if you go without food for more than 3 hours. And this can make you overeat at the next meal, preventing fat loss. Going hungry also makes you irritable and lethargic.
- Less Hunger. Smaller meals decrease your stomach size over time. Your stomach will feel full sooner. You’ll also stabilize blood sugar & insulin. Eventually your appetite will decrease and you won’t get as hungry as often as you use to.
- More Energy. Smaller meals = more energy & better focus. Over eating can cause the body to shut down and feel exhausted.
- Less Cheating. You know you’ll have a healthy meal within 3 hours. This makes it easier to keep your diet healthy. Make sure your meals are planned and ready to go so that you have a healthy choice available at all times!
Follow for more tips <3
1. Reduce obesity and maintain healthy weight
2. Lower cholesterol
3. Lower blood pressure
4. Protects against diabetes
5. Suppresses appetite
6. Gives you energy
7. Improves digestion
8. Breaks down protein
9. Breaks down fats
10. Makes you smarter (stimulates brain activity)
11. Improves eye sight
12. Aids in proper blood flow
13. Releases endorphins from the brain
14. Healthier looking skin
15. Healthy, stronger hair
16. Strong nails and teeth
The list could go on and on! Eat more fruit and veggies :)
Burn Extra Calories
1. WALK: Instead of getting a drive to school, work, the mall, a friends house, etc try walking instead (as long as its reasonably close). starting a habit of walking will lead to burning lots of extra calories.
2. COLD WATER: Drinking cold water all day, every day will burn extra calories. Not only does drinking water speed up your digestive system, it also forces your body to regulate its temperature, which burns calories. Make sure the water is icey cold.
3. MOVE AROUND: If you have to go to the bath room, go to the one you’re farthest away from in your house. If your mom or dad asks you to do the dishes, take out the garbage, etc, GET UP AND DO IT! These simple movements will burn more calories than sitting on the couch.
4. WAKE UP: Don’t sleep the day away. Wake up at a reasonable time in the morning, even on weekends. The sooner you’re up, the more calories you’re going to burn that day. Its important to go to sleep fairly early so that you’re able to wake up early without being exhausted.
5. STAND: Standing while you eat instead of sitting watching TV while you eat will burn calories and you’ll likely eat WAY less if you’re not in front of the TV screen.
6. MAKE A PLAN: Have a planned out time every day where you HAVE to get active. It could be going for a run, walk, bike ride, doing some floor exercises, going to the gym, whatever just make sure you do something at least once per day.
Follow for more tips <3
1) Think wellness not weight loss. Do you only make good food choices when you are trying to lose weight? This could lead to rebound weight gain if you go back to your old habits once you’ve reached your goal. You have to eat every day, so why not eat better every day?
2) Set reasonable goals. Ask yourself if what you are trying to accomplish is reasonable. Trying to achieve too much in too little time can actually set you back. Losing 50 pounds in 2 months is unreasonable, but losing 10 pounds in 2 months is.
3) LIMIT but do not ELIMINATE. Eliminating your favorite foods will just make you want/crave them more. Allow yourself those less healthy choices, but find a way to limit your intake (in portion or frequency) to avoid feelings of deprivation.
4) Pace yourself. Taking on too much at once is a recipe for disaster. Instead of taking on a bunch of new tasks you aren’t exactly looking forward to (a new exercise plan, new strict eating regime), why not take bite-sized action steps?
5) Try tipping your scales with blue. Did you know that the color blue is a known appetite suppressant? Why not use a little color to help you stay on track? Eat your dinner on a blue plate and you’ll discover that you need less to feel full.
6) Take stock of any and all of the positive changes new eating habits have brought you. Instead of focusing only on the changes you aren’t seeing yet (i.e. a drop in your scale weight), focus on the benefits you are noticing, like saving money by not wasting it on junk food, or your increased energy level from exercising.
7) Celebrate the small victories! Remember that fitness is more like a marathon than a sprint. By setting small weekly or monthly goals you will be able to track your progress which will keep you motivated to continue as you reach them and step by step. And once you’ve achieved a goal, no matter how small, celebrate it! You don’t always want to feel like you are far away from the finish line – celebrate each milestone as you achieve it along the way.
Follow for more tips <3
1. DRINK WATER - 8 cups per day. during, before and after meals. this will keep your digestive system moving and your metabolism high.
2. GET ENOUGH SLEEP - aim for 8 hours of sleep per night. try to avoid sleeping in until noon. starting your day earlier will kick your metabolism into high gear.
3. EAT FIBER - high fiber foods such as berries, nuts, meats, eggs take longer to digest and therefore burn more calories. they also keep you feeling full longer.
4. GET MOVING - daily exercise increases the speed of your metabolism. the more you exercise the more calories you’ll burn even when you’re just sleeping!
5. EAT OFTEN - eating every 2-3 hours keeps your metabolism running quickly. make sure your food choices are healthy and low calorie (think fruits and veggies!!)
Follow for more tips <3
Start Slow - Don’t feel the need to make huge changes to your diet over night. Slowly start adding more healthy foods like fruit and veggies and slowly take away fatty, sugary and high carb foods.
Add Water - Begin to replace your usual sugary drinks (juice, pop, chocolate milk, etc) with water. Your goal should be to start drinking eight cups per day.
Get Active - You can start with simply going for walks and then try to intensify your daily activity. Take the walk to a light jog and then the light jog to a run! Also start doing some floor exercises in the morning/before bed or during any free time you have.
Don’t Set High Expectations - Weight loss takes patience. Reward yourself for small accomplishments like one or two pounds. Never reward yourself with food though! Instead reward yourself with a new top, some make up or anything else you might like.
Forgive Yourself - If you have a day (or a lot of days) where you slip up and over eat, just forgive yourself and move on! We’re only human and sometimes cravings over come us. Just move past this and strive to make the next day better. A few days is not worth giving up over.
Love Yourself - Sure, being skinny and looking good can make you pretty happy, but it’s a shallow kind of happy and you’ll likely always be unsatisfied with something. Truly loving yourself, inside and out, flaws and all, is where true bliss comes from. There’s nothing more beautiful than a confident, happy girl who embraces every aspect of herself. So THAT is what we as girls really need to work on. Show the world that you’re happy with the skin you’re in :)
Follow for more tips <3
1. Remind yourself why you’re losing weight - write down a list of all of the reasons you’re doing this.
2. Look at yourself in the mirror - decide what areas you feel need work and take note of this. work extra hard on those areas!
3. Water water water!! - drink water religiously! have a glass with you at all times. during meals, after meals, before bed and when you wake up. always!
4. Try out a new healthy recipe - its important to spice up your diet every now and then so that you dont get bored. look up and try out a new recipe.
5. Find something to work towards - it could be the first day of school, next weeks pool party, whatever it is always have something to work towards and motivate yourself!
6. Get moving - even if its just a walk outside its better than nothing! get off your butt and get moving. find something you love to do.
Follow for more tips <3
Lifestyle Change > Dieting
Lifestyle change: choosing to make healthy choices each and every day throughout your life, no matter what size you are.
Diet: a short period of time (1 week, 1 month, 5 months) in which you are forcing yourself to stop eating unhealthy foods, and then returning to these unhealthy habits once you have reached your goal weight.
Why is it more important to make a “lifestyle change” instead of just diet?
1. You’ll keep the weight OFF - by making a “lifestyle change” you will be able to keep the weight you have lost off, for good! rather than slowly gaining the weight back as you get older, you will easily be able to maintain a healthy weight once you devote yourself to a life time of healthy choices.
2. You’ll lose weight the healthy way - instead of shedding pounds quickly and painfully, you’ll be able to work into this new lifestyle slowly (therefore you won’t crash and burn). weight loss may take longer, but it will definitely stick around much, much longer.
3. You’ll be a healthier person - your body will feel all around better if you continually make healthy choices each and every day. if you are dieting one week and then eating crap the next, your body will become confused and will not function properly.
4. You’ll form healthy lifelong habits - by slowly working yourself into a healthy lifestyle you will be able to form habits without even realizing you’re forming them! your body will get use to eating a healthy, whole breakfast every morning, not eating after 9pm, drinking tons of water, etc…and eventually it will just feel like second nature!
5. You’ll begin to enjoy unhealthy foods less - once you have stopped letting yourself gorge on unhealthy foods they will slowly but surely become less and less appealing. your body will become so use to healthy, whole foods, that it will be turned off by any greasy/sugary/high carb foods. your body knows what it really wants.
So before you decide to start a 1 month strict, painful, annoying diet (which you’ll probably end up binging throughout) consider changing your lifestyle and forming healthy, lifelong habits - decide that you ARE a healthy person. :)
Follow for more tips <3
Tips on how bounce back from a binge!
1. lower your calorie intake - lower your calorie intake the day after a binge by 100 or 200 calories, do NOT starve yourself! starving yourself will confuse your metabolism and make you store more fat than you burn.
2. drink plenty of water - you are probably holding onto a lot of water weight after a binge. by drinking plenty of water the next day you will be able to release most of the water your body is holding onto.
3. load up on fruits and veggies - avoid carbs, fats, sugar and salt after a binge. focus on cleansing your body by filling it with healthy, low calorie foods.
4. get some extra exercise - work out harder or longer than you usually would in order to burn some extra calories.
5. avoid the scale - try to avoid looking at the scale right after a binge. you will be carrying a lot of water weight (even up to 10lbs) but you have NOT actually gained this weight.
6. forgive yourself - we all have weak/hungry days and all you can do is forgive yourself and get back on track. :)
Follow for more weight loss tips <3
- Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices.
- Start slowand make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.
- Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease.
- Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
- Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit
- Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often.
- Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
- Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
- Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.
Follow for more tips <3
- Distract yourself — take the dog for a walk, curl up with a good book, or relax in a hot bath.
- Satisfy your cravings with a low calorie alternative like herbal tea, a handful of veggies, or a piece of fruit.
- Increase the fiber in your diet, especially at dinner. Try adding beans or whole grains to keep you feeling full.
- Increase the protein in your dinner. Recent research suggests that protein has the greatest staying power to keep hunger at bay.
- Limit all eating to the kitchen or dining room, and always eat while sitting down at the table. This helps curb “eating amnesia,” that mindless munching in front of the television.
- Eat slowly and savor the taste of your food. Give yourself 15 to 20 minutes for your brain to get the signal that you have had enough.
- Start your day with breakfast. People who skip breakfast are more likely to snack impulsively on calorie-laden foods.
- Let your journal be your friend. Use your diet journal to help you track your meals and keep you on target with your eating plan.
- Drink plenty of water. Not only will it help you stay hydrated, it will give you something to do with your hands and mouth.
Follow for more health tips <3
- NEVER eat directly from the whole carton, bag or box. Take out your portion and put the rest away.
- For sweets and treats, use small (4 ounce) bowls and cocktail spoons or forks. A half a cup of ice cream or pie will look like a lot more food if you put it in a small bowl, rather than a large bowl with lots of extra empty space. Using smaller spoons and forks will make smaller portions last longer and slow down your eating.
- Set a kitchen timer or monitor the clock and try to extend meal times to 15-20 minutes. Take small bites and put your fork down in between bites. Have a conversation, chew slowly, etc. These strategies will allow your body to have enough time for its fullness cues to kick in. It takes about 15-20 minutes for your tummy to send a single to your brain that you are full.
- Learn todifferentiate between hunger and cravings. Cravings are usually for something specific (brownies, French fries, bread, candy, etc.). However, if you are trulyhungry, you will most likely eat anything, including raw veggies dipped in hummus or a small handful of nuts. The lines between hunger and cravings are often blurred, especially with the abundance of food options we have in America. Listen to your body and learn to decipher between cravings and hunger.
- Sometimes, we can confuse hunger with thirst. If you find yourself staring into the fridge looking for something to eat, but don’t know what you want, you are most likely experiencing boredom cravings. Grab a glass of water and walk away.
- When a craving for a specific food strikes, have an answer for it: Go for a walk, read a good book, take a hot bath, whatever you have to do to get your mind off of the craving.
- Sometimes binge eating isn’t really about the food or the craving at all. Instead it’s more of a stress reliever after a really bad day or a difficult breakup. Often without realizing it, we eat the whole bag of cookies or that entire bowl of pasta as a coping mechanism for stress or personal struggles. One of the most important things to prevent these types of binges is to stay present. Slow down and savor each bite of food. Better yet, seek outstress reliefby going for a walk around the block or taking a hot bath.
- DON’T skip meals! This is very important. Skipping meals and snacks can cause you to overeat at the next meal, and eating just one (or two) big meal per day can wreak havoc on your blood sugars and hinder weight loss. Aim for three meals per day plus one or two (based on your calorie needs)healthy snacks.
- Stay present while eating. Be aware of what you are eating and how much. Focus on your food and minimize any other distractions: Avoid eating in front of the TV or computer. Clear off the kitchen table. Don’t read, study, write or talk on the phone while you eat.
- Know how you respond to trigger foods. You’ll hear differing opinions about whether people prone to binge eating should keep their trigger foods in the house or far, far away. I think this depends on the person. Only YOU know your own limits. If you are the type of person that simply cannot stop at just one cookie or one serving of ice cream, it might be best to keep these foods out of the house for a while.
Follow for more tips <3
- Choose a variety of physical activities you enjoy. Try different activities until you find the ones that feel right for you.
- Get into a routine — go to the pool, hit the gym, join a spin class or set a regular run and do some planned exercise. Make it social by getting someone to join you.
- Limit the time you spend watching TV or sitting in front of a computer during leisure time.
- Move yourself — use active transportation to get places. Whenever you can, walk, bike, or run instead of taking the car.
- Spread your sessions of moderate to vigorous aerobic activity throughout the week. Do at least 10 minutes of physical activity at a time.
- Join a team — take part in sports and recreation activities in groups. You’ll make new friends and get active at the same time.
Follow for more tips <3
picture source: www.arthlete.tumblr.com
1. Eat before going out: If you eat a meal high in protein before going out you won’t be as tempted by all of the sugary foods at parties!
2. Choose water: Always make water your beverage of choice, other drinks like fruit punch are packed with sugar (especially alcoholic drinks at parties). If you are having an alcoholic beverage choose a light beer or vodka with crystal light!
3. Portion control: It’s ok to treat yourself to some cake or other treat at a party just make sure to take a very small portion size. No binging aloud!
4. Stay away from the food: Talk to other people at the party. Don’t find entertainment at the snack table, find it by socializing and maybe making some new friends.
5. Make the next day better: If you do end up over eating, make a point of making the next day an EXTRA healthy day. Fill up on fruits, veggies and water to get your body feeling back on track. And hit the gym/go for a run!
Here’s a great party playlist: http://8tracks.com/goldenexplosion/shit-that-bad-bitches-bump-to
Follow for more tips <3
TIP 1 - Exercise - for a successful weight loss with physical activity, strive for a minimum of 5 - 30 minute sessions/week.
TIP 2 - Keep a Diary – as it will help you keep a steady schedule and may also reveal some interesting facts, like you turn to snacks when different feelings or emotions are present in your life.
TIP 3 - Lose weight slowly - the more quickly is a weight loss, the more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly with no more than 1-2 pounds/week.
TIP 4 – Try to keep a balanced diet – by making sure you have all the basic nutrients your body needs for a normal function.
TIP 5 - Never skip a meal - make time for breakfast as this is the first course you have after a long period of rest, providing you with the proper energy for starting an active day. Try to consume six small rather than three huge meals a day, with foods from all the food groups, helping to keep blood sugar levels steady, to control appetite and weight.
TIP 6 - Take your vitamins – when keeping a balanced diet you also need some sources of vitamin, so try to consume fresh fruits and vegetables daily.
TIP 7 - Watch your portions - be aware of the amounts of food you consume at a sitting by learning to pay attention to your hunger level and stop eating when you feel comfortably full.
Follow for more advice <3
1. Drink cold water: Drinking one pint of cold water can boost your metabolism up to 30% for as long as one hour. Cold water also forces your body to make more energy in order to warm yourself back up.
2. Eat a protein rich breakfast: Foods high in protein take more energy to digest, therefore; you burn more calories when you eat protein packed foods. Your metabolism needs a kick in the morning to start working effectively and high protein foods are the perfect way to provide that kick.
3. Chew sugarless gum: This mindless activity can help your body burn 19% more calories per hour! It also suppresses appetite by providing your taste buds with some flavor.
4. Sip green tea: The caffeine in green tea helps to boost metabolism. Studies have also proven that green tea can reduce body fat and leave you looking more trim.
5. Add dairy to your diet: Low fat dairy products can reduce the bodies absorption of fat.
6. Get enough sleep: Irregular sleep patterns can throw your metabolism out of wack and leave you with little energy causing your body to crave high fat or high sugar foods.
Follow for more tips <3
Eat spicy food
Thai food is among the spiciest in the world. Hot peppers raise your metabolism, but the real benefit of food with a little zing is that spicy food slows your eating. Eating more slowly is a good weight-loss strategy, and making food spicier is an easy way to do it.
To save money and pounds, start tracking how often you eat out and how much you spend on those meals each month, then gradually cut back.
Eating breakfasts starts your day right by boosting your metabolism and lessening cravings later on in the afternoon.
Portion sizes have become huge over recent years. It is very important when losing weight to be in control of how many calories you take in. Make sure you learn about proper portion sizing. http://www.webmd.com/diet/control-portion-size
Follow for more health advice <3
1. Dieting doesn’t work, period. So pass by the juice fasts, Atkins books and any shake that promises to help you shed pounds. Start making small changes to what you eat and go from there.
2. Trying to eat better? Add foods to your plate instead of taking them away. Add one extra serving of veggies to lunch and dinner. Soon, you’ll be noshing so much good stuff, you’ll be too full for the junk.
3. It’s easy to dig into bake sale cupcakes and grab a mini Twix from mom’s secret stash. Instead of letting yourself eat any goodies ya see, limit yourself to one a day. You’ll actually savor it more.
4. Try globally-inspired nutritious dishes: Thai stir-fry, Indian lentils or Asian sesame noodles liven up lunch. Spices burn calories.
5. Speaking of lunch, don’t fall into the turkey or ham sandwich pattern.Challenge yourself on Sunday nights to brainstorm creative brown-bag meals. Try this recipe for soba noodle salad.
6. That said, if you are going to eat sandwiches, make sure they’re loaded with veggies and your bread is whole grain. Substitute bread wraps with lettuce wraps!
7. Pass by the juice in the lunch line and grab a carton of skim milk.Calcium is key for girls.
8. Hit the salad bar before you fill the rest of your tray.
9. Make a promise to avoid your school’s snack bar and vending machines. Water and fresh fruits are always the better choice.
10. Need another reason to avoid fast food? Scientists at the University of Toronto found that the chemical treatment used to coat junk food wrappers, fast food wrappers and microwave popcorn bags are being transferred to the food inside and causing chemical contamination in subjects’ blood. Scary-gross.
Follow for more tips <3
DITCH: Movie-theater popcorn (1,200 calories; 75 grams fat in a medium tub)
DEVOUR: Licorice (500 calories; 3 grams fat in a 5-ounce serving, a typical concession box size)
DITCH: Beef cheeseburger (600 calories; 20 grams fat)
DEVOUR: Turkey cheeseburger (350 calories; 8 grams fat)
DITCH: Potato salad (225 calories; 14 grams fat in ¾ cup)
DEVOUR: Coleslaw (147 calories; 11 grams fat in ¾ cup)
DITCH: Frozen coffee drink (430 calories; 14 grams fat in 16 ounces)
DEVOUR:Iced latte (90 calories; 0 fat in 16 ounces)
DITCH: Guacamole with tortilla chips (265 calories; 12 grams fat in ¼ cup of dip plus 10 chips)
DEVOUR:Tzatziki yogurt dip with pita chips (160 calories; 9 grams fat in ¼ cup of dip plus 10 chips)
DITCH: Iceberg-wedge salad (450 calories; 41 grams fat)
DEVOUR:Caprese salad (334 calories; 26 grams fat)
DITCH: Piña colada (650 calories; 20 grams fat)
DEVOUR:Vodka pineapple cocktail (140 calories; 0 fat)
DITCH: Vanilla ice-cream cone (644 calories; 32 grams fat in a medium serving)
DEVOUR:Ice-cream sandwich (190 calories; 8 grams fat)
Follow for more tips <3
- Get Healthy Skin
- Flush Toxins
- Reduce Your Risk Of Heart Attack
- Cushion And Lube Your Joints And Muscles
- Get Energized And Be Alert
- Stay Regular
- Reduce Your Risk Of Disease And Infection
- Regulate Your Body Temperature
- Burn More Fat And Build More Muscle
- Fight Sicknesses