7 Simple ways to maintain a healthy weight

DON'T DEPRIVE YOURSELF

Not eating enough calories in a day is a one-way ticket to overeating later in the week. You may have been on a strict diet that limited the amount of calories you consumed, but it will be next to impossible to maintain that level of commitment now that you've reached your goal weight. Never let yourself get to the point where you feel like you're starving – that feeling where your stomach seems like it could turn inside out from the lack of sustenance. Once you're that hungry, every healthy eating tip and strategy you've ever read or heard will go straight out the window as you make a beeline toward an extra-large double-cheese pizza with a milkshake chaser.

TREAT YOURSELF IN SMALL DOSES

If you love chocolate ice cream, but you've said you've sworn it off for good, at some point that self-imposed ice cream embargo is going to cause a lot of problems. The longer you go without allowing yourself a treat, the greater the risk of breaking down at some point and eating three pints of the cold stuff. Everything is OK in moderation – buy your favorite treats in individually wrapped containers or create one-serving treat packs out of the full-size container. The point is to never feel like you can't have something – because we all know that eventually we all want what we can't have.

EAT LESS FOOD, MORE OFTEN

To avoid feeling deprived (and consequently inhaling that oversize pizza) you need to eat less food, more often. Small meals don't work for everyone, but if you want to feel satisfied (and not starving) all day, then spreading out your meals is a great tactic. Eating five or even six smaller meals can really make a big difference in your energy level and how you feel overall. Larger, heavy meals are harder to digest and often leave you feeling sluggish, whereas you'll feel lighter all day eating smaller meals, and be much more able to control cravings.

STAY HYDRATED

What feels like hunger can actually be thirst in disguise, so if you find yourself contemplating a stroll to the vending machine, make sure you're adequately hydrated before you give in to a snack attack. It's easy to forget about drinking water when you're busy, whether it's meeting deadlines, in meetings, or wrangling small children – but drinking enough water is a great way to avoid eating when you're not really hungry at all. Keep a pitcher on your desk filled with water and an inviting dash of berries, cucumbers and slices of orange to give yourself more incentive to sip.

SNACK SMARTER

We all snack, and snacking isn't a bad thing – it's the snack choices that can get us into trouble. Anything sugary and full of white flour (cookies, cakes) will give you a burst of energy – then you will crash, staring blankly at your computer screen wondering what just happened. When you're tired or frustrated it's easy to reach for the comfort snacks but what you need is fuel, not something that offers no nutritional value. Instead of chips and cupcakes grab or pack one of the following:

• Half of an apple covered in almond butter
• Plain, low-fat yogurt topped with ground flax seeds and frozen raspberries
• A handful (12-14) of raw almonds
• Vegetables and hummus
• Low-sodium vegetable juice
• Celery sticks with peanut butter

RETHINK YOUR PLATE

Your plate is a good indicator of whether you're going to have trouble maintaining your ideal weight or not. If it's filled with simple carbohydrates (bread, pasta, potatoes) and meat, you might have some trouble keeping the weight off. A better-looking plate would be divided like so: half vegetables, a quarter whole grains and a quarter protein.

FOCUS ON WHOLE FOODS

Trade packaged meals for more whole foods if you want to maintain a healthy weight. If you're not inspired, take a trip to your local farmers market to see the fresh bounty that's available – likely much more appealing and colorful than what's in those boxes at your grocery store. Fresh, seasonal produce doesn't require a lot of work; in fact, simple preparation is best so you don't have to worry about slaving over a hot stove to make a meal. It can be hard to veer away from prepared, diet-friendly meals with a calorie count printed on the front, ready to be popped into the microwave, but those aren't going to offer the nutrition your body needs to really thrive.

POPULAR DIET MYTHS EXPOSED

Diet myths abound. There ar such a big amount of rules concerning what to eat and what to not eat that it will be arduous to grasp what’s true and what isn’t. With the vacations round the corner (with their abundance of sweets and treats) we have a tendency to thought it absolutely was the right time to line the record straight once it involves what to eat – and what to avoid.
To learn additional we have a tendency to turned to Marlo Mittler, registered dietitian and nutrition adviser, to urge the news on a number of the foremost common diet myths.
Diet myth: Alcohol is totally out-of-bounds
If you're thinking that you've got to forgo all of the vacation cheer this season simply because you are observance your region, check. "The liver may be a terribly powerful organ that has the flexibility to method and take away up to 2 glasses of brewage or wine, or one cocktail, per day," Mittler explains. "An occasional drink along with your meal is totally acceptable, however keep your servings under control." Four ounces of wine or one.5 ounces of booze equals one serving. Alcohol is weakened in your body equally to sugar and fat therefore if you're getting to have a drink, limit the saccharide content of your meal to regulate for the drink, the specialist tells U.S.. "In different words, skip the bread at the table if you decide for a glass of wine."
Diet myth: If I exercise, I will eat something i would like
Make a note: once you exercise, detain mind that it is the combination of cardio and resistance coaching that may offer you the simplest results, Mittler says. Cardio, like running or sport, burns hold on fat, whereas the resistance coaching, like weights or crunches, permits you to make muscle mass and lift your metabolism.
Just because you went for a jog doesn't suggest you'll be able to eat further pie. Exercise may be a should – it helps improve your mood, keeps you healthy and offers you the energy you wish to require on the day. however it's not Associate in Nursing excuse to eat everything on the vacation table (with second helpings). "Exercise alone does not cause weight loss," Mittler says. She explains that weight loss is achieved and maintained through a healthy calorie deficit, that means you've got to burn additional calories than you dine in order to shed pounds. It's fine to indulge slightly over Christmas however confirm in between larger meals you are selecting lean proteins and much of vegetables.
Diet myth: Carbs ar the enemy
You can have your carbs – and eat them too. Pasta, potatoes and breads do not cause you to fat; it is the parts that they are available in this will have an effect on your weight. we all know your mother makes mouthwatering mashed potatoes – and you'll be able to relish them, simply do not do it. a good rule of thumb is to think about a little of carbohydrates as a "loose hand," Mittler advises. this may offer you a higher perspective on the quantity to require on your plate. "The ethical of the story is, once selecting to carbohydrates, attempt to prefer whole grain or whole wheat varieties," she says. "These complicated carbohydrates ar higher in fiber, take longer to digest and keep you additional glad."
Diet myth: balmy ought to be avoided
Have you been speech communication no to nuts? you will wish to rethink your call. "Nuts ar a healthy possibility, as they contain monounsaturated fats, will facilitate cut back cholesterin levels and ar loaded with fiber, protein, vitamin E, folic acid, magnesium, copper and antioxidants," Mittler says. "Proteins like balmy keep blood sugars even, so you become glad and reduce your hunger." it's vital, however, to observe your parts fastidiously, since balmy ar high in calories and fat. however within the correct quantity they're a good addition to any diet.
Diet myth: you wish to chop calories severely
Going on a crazy, ultra-low-calorie diet might sound tempting once you are upset concerning fitting into your yr 's Eve dress however resist the urge to drop weight too quickly. "Before you get enough celery sticks to last a year keep in mind that your body desires an explicit quantity of calories and nutrients per day to operate properly," Mittler says. A diet combined with regular physical activity is your best bet. "The best thanks to thin and keep it off is to eat a correct diet that's loaded with healthy, inexperienced veggies and lean macromolecule."
Diet myth: pork is dangerous for your health
Quick tip: If you opt to own some pork for dinner, fill up on foods that have high levels of water-soluble vitamin, Mittler says. this may permit you to soak up additional iron, creating it even additional wholesome.
As long because the pork is lean and devoured in correct servings (3 to four ounces), you'll be able to stop feeling guilty, says Mittler. In fact, she explains that pork is loaded with healthy nutrients like macromolecule, iron and metallic element. "Just continue the lean, lower-in-fat cuts like tenderloin, beef round, cut high, beefsteak and extra-lean hamburger.

25 WAYS TO CUT 100 CALORIES

1. solely eat 0.5 a roll (and attempt to reach for multigrain choices, you will feel fuller, faster).

2. fruit crush is sweet, however uptake associate degree orange is healthier.

3. Reach for turkey bacon or sausage rather than the regular kind.

4. Hold the butter once you order pancakes or waffles.

5. Dab the grease off cooked foods (you'll divide to thirty % of the food's calories!).

6. Eat the littlest gem within the shop (or, better yet, reach for associate degree English muffin).

7. Thicken bechamel sauce with low-fat or concentrate rather than cream or butter.

8. Eat cooked eggs rather than ones that ar cooked.

9. Use skimmed or low-fat cheese where potential (and reach for stronger cheeses, you will feel a lot of happy attributable to the flavor).

10. Sip smoothies (with yogurt) rather than milkshakes (with ice cream).

11. Use dilled relish and yoghourt (instead of mayo) to create tasty tuna or salmon sandwiches.

12. Use smaller plates and utensils (you'll eat less however your brain can assume you've got had more).

13. Reach for no-calorie sweetener rather than sugar.

14. Eat slower (you'll feel fuller, quicker and can eat less as a result).

15. Trade 2 biscuit cookies for a sheet of graham balmy.

16. Chew gum as you cook (it can deter you from snacking).

17. Eat Halloween-sized candy bars rather than full-sized ones.

18. Do because the French do: eat open-face sandwiches (you'll cut your bread intake in half).

19. Sprinkle contemporary lemon and a few salt and pepper over your dish rather than oil or cream-based dressings.

20. Use cinnamon or nutmeg to sweeten your low or tea rather than honey, sugar or sweetener.

21. zip swing croutons on your dish.

22. Eat grilled chicken pizza pie rather than a slice coated in sausage.

23. high grilled veggies with contemporary herbs and somewhat olive or seamed oil rather than butter.

24. At your friend's birthday, reach for a middle-sliced piece of cake (there's less icing).

25. Add contemporary berries to your cake or pie rather than frozen dessert or frappe.

5 Myths About Getting Flat Stomach

We all need to possess that horny flat abdomen, particularly once the summer is close to, and that we area unit willing to figure for it. the matter is that several individuals area unit wasting their efforts just because they need a wrong info regarding obtaining flat abdomen. Here’s five myths you must not believe regarding it:

1.Extra Crunches for A Flat abdomen

Extra crunches don’t result in tight abs. the reality is that everybody has ab muscles. they merely keep hidden beneath a thick layer of fat on the abdomen. If you would like a toned look, you would like to specialise in burning the layer of fat which will be covering your belly. The secret's to not obsess regarding crunches, however specialise in burning fat.

2.Starve Yourself to induce A Flat abdomen

At times, you'll suppose that starving yourself is that the solely thanks to turn and find a flat abdomen. Starving yourself isn't solely ineffective, however additionally dangerous for your overall well-being. might|you'll|you will} suppose that severe calorie reduction may result in higher and fast results. it's necessary to know that the chassis is advanced. As a result, starving yourself could disrupt your body’s metabolism. this can solely block results. it's necessary to not starve yourself, however eat wholesome meals when short intervals of your time. feeding less could also be the key to weight loss, however starving yourself isn't.

3.Diet Pills and Supplements

Well, diet pills and supplements may be quite tempting. There area unit several pills and supplements that claim to relinquish you a flat abdomen. However, you must not fall for it as there's no ‘magic pill’ on the market within the market. In fact, diet pills and supplements area unit a lot of probably to harm your pocket than showing any results on your belly. rather than sound a pill, it'll be higher to burn calories with intense exercise.

4.Packaged Diet product for higher Results

There area unit several packaged  foods that area unit thought of to be an answer for weight loss. Usually, such packaged  product area unit jam-choked with sugar. There are some artificial ingredients that your body doesn't really want. Some ingredients in packaged  foods don’t result in weight loss. In fact, they'll have a high-calorie content. you must try and avoid packaged  foods and keep on with a wholesome diet. Whole grains may be a decent alternative.

5.Avoid Carbohydrates for Tight Abs

Many notions and misconceptions cause you to suppose that carbohydrates area unit unhealthy for your health. However, if you're one amongst the those who believe this, it's quite unfortunate. you'll be able to eat carbohydrates whereas slimming down. As mentioned earlier, it's necessary to avoid packaged  foods and keep on with oatmeal, whole grains and rice. In different words, you must keep on with wholesome carbs instead of jilting all carbohydrates.

7 Reasons Your Metabolism is Slow And You Gain Weight

Is your metabolism sort of a snail? does one blame the workings of a slow metabolism in your weight gain? Metabolism is that the method by that your body converts what you eat and drink into energy. Even once you area unit resting, your body desires energy for respiratory, current blood and repairing cells. the amount of calories that your body is victimization for these basic functions is thought as your basal rate. innumerable factors confirm your basal metabolic rate:

1. Body size and composition- overweight folks with additional muscle mass burn additional calories, even throughout the remainder, in order that they area unit additional doubtless to possess a quicker rate not a slower one.

2. Sex- men most likely have less body fat and additional muscle mass than will ladies of a similar age that's the rationale they burn additional calories.

3. Age – once you become older, your muscle mass decreases, that cuts down the speed at that you burn calories.

While many folks believe that their further pounds area unit charged in a very not active metabolism, in most cases the matter arises from taking additional calories than area unit burned off. Even those those who exercise frequently catch up on their accumulated activity by gula. they're positive that they burned off additional calories than they did really. However, in some cases, a coffee rate will play an excellent role in weight gain. Let’s have a glance on the foremost common causes of a slow metabolism.

4. feeding too several calories - once folks receive calories quite they burn off it results in increasing blood glucose. Tissues can’t assimilate partially divided aldohexose. It accumulates in cells and causes retardation down of metabolism.

Even though there area unit some marked life style habits and stuff you can’t management like your advancing age which will cause a slow metabolism, a shriveled rate is typically the results of Associate in Nursing underlying secretion disorder.

5. Cushing’s Syndrome - a disorder that develops once your tissues area unit exposed to cortisol- a secretion liable for maintaining the metabolism of proteins, carbohydrates Associate in Nursingd fats- for an extended amount of your time. This prolonged exposure slows down metabolism, which may lead to avoirdupois, accumulated fat round the neck and a rounded face.

6. adenosis - a disorder that is characterised by Associate in Nursing inactive endocrine gland. once this organ doesn't manufacture enough thyroid hormones all of the processes happening in our body together with metabolism block.

7. polygenic disorder - it's not nevertheless utterly clear why diabetics have slow metabolisms, however they appear to possess additional bother with coming out weight than non-diabetics. This truth could also be associated with their higher blood glucose levels that fools the body into basic cognitive process there's innumerable energy around, leading to a retardation down in metabolism.

8 Ways You Can Dramatically Reduce Stroke Risk

As we age, stroke risk is increasing and becomes a significant threat. however don’t panic! you'll take actions to dramatically scale back the stroke risk. dominant what you eat and being physically active square measure high on the list. they're going to assist you feel healthier, too. In most cases living a healthier style reduces the requirement for medical treatment. strive your best to form healthy decisions. don't let stroke to stay you. Here they're the foremost necessary stuff you need to bear in mind to measure your life while not stroke.

1. Eat healthy foods.

Changing your diet leads to healthy rewards. In taking of less saturated fat and steroid alcohol could lower the steroid alcohol levels in your blood. create these healthy choices:

• delapidate least four servings daily of fruits and vegetables;

• Switch to low- calorie and low- fat snacks;

• use canola false saffron or olive oils rather than oil or fat;

• try and eat your food with none salt;

• whereas selecting a meat create a alternative of skinless chicken turkey fish and lean red meats. Do not fry, instead bake boil or broil.

 2. Keep a healthy weight

Do you understand your BMI? does one weigh over you should? If you think that you are doing, your body is also turning excess fat and steroid alcohol into plaque. Blood flow to your brain may be reduced by the plaques in your vessel. further weigh may create operating your heart more durable, increasing your pressure level. If you slim, you'll scale back each risk factors at a similar time.

3. Move more

To slim your body must burn additional calories than it takes in. Exercise is sweet thanks to dissipate calories and facilitate shed further pounds. It conjointly helps in higher operating of your heart and blood vessels. relish moderate intensity physical activity for a minimum of half-hour most days. strive these straightforward types of physical activity:

• Dance;
• Walk- it's one in all the most effective types of exercise. strive connection a mall- walkers club or take a walk throughout your lunch period at work.
• Swim or ride a bicycle.
Check with your doctor before beginning any exercise program.

4. Limit alcohol intake

Do not have over 2 alcoholic drinks each day if you're a person or have a 1 just in case if you're a girl. an excessive amount of alcohol could rise your blood’s steroid alcohol level. Drinking an excessive amount of conjointly will increase pressure level and adds calories to your diet.

5. pressure level - High pressure level is that the prime risk issue for stroke. If you have got high pressure level, follow your doctor’s recommendation for style changes and medicine. many folks with gently high readings will lower them by merely sterilization the means they live, like rising diet and increasing physical activity. Otherwise, continue any medication your doctor prescribes.

6. Smoking – If you smoke quit. Smoking could be a major preventable risk issue for stroke. The carbon monoxide gas and vasoconstrictive in coffin nail smoke hurt the circulatory system by damaging and narrowing blood vessels and inflicting blood to clot. Quitting smoking is hard, however it's worthwhile.

7. Bayer – it's well-tried by varied studies that Bayer associate degreed other forms of anti- protoplasm medications facilitate folks at a high risk of stroke to forestall an attack. By officious with the blood’s ability to clot, Bayer will play a vital role in bar. Doctors advocate Bayer for those who have already suffered stroke. however remember! nobody ought to begin taking Bayer while not initial consulting a doctor.

8. Drink water – several studies have observed that individuals World Health Organization drink over six glasses of water per day were [*fr1] as doubtless to die from a stroke as those that don't. this can be in all probability because of the particular incontrovertible fact that maintaining traditional association keeps blood flowing well; dehydration can cause sluggish flow of blood and increase the danger of forming clots. Water is best once it the body must improve blood flow.