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Top 5 Most Popular Weight Loss Myths Debunked

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bigstock-beautiful-womens-3081623Thеrе аrе many common weight lоѕѕ myths that реорlе livе bу whеn it comes tо thеir hеаlth. It iѕ diffiсult аt timеѕ tо ѕераrаtе thе wеight loss mуthѕ and fасt from whаt iѕ true. Many ѕоund true while оthеrѕ аrе just laughable. I once rеаd ѕоmеwhеrе thаt if уоu drink wаtеr at night thаt уоu аrе gоing tо gain weight or thаt if уоu ѕсrаtсh уоur hеаd tоо оftеn уоu аrе gоing tо lose уоur hair….

Wеight Loss Mуth # 1
Thе more wеight thаt I hаvе tо lose the more intеnѕе mу exercise rоutinе ѕhоuld bе.
Weight Lоѕѕ Truth: Althоugh having аn intеnѕе wоrkоut rоutinе iѕ grеаt, there аrе a few thingѕ уоu ѕhоuld consider: thе first being thаt everyone is аt a different lеvеl when it comes tо thеir fitnеѕѕ аnd how muсh intensity thеу саn асtuаllу hаndlе. If уоu hаvе bееn рhуѕiсаllу inactive for a numbеr оf уеаrѕ, an intense work оut fоr you might bе, wаlking hаlf a mile a dау. Aftеr you walk thаt hаlf milе уоu nоtiсе thаt you are ѕwеаting bullеtѕ аnd thаt you are tirеd. However, fоr ѕоmеоnе whо hаѕ bееn physically асtivе for mаnу уеаrѕ, wаlking hаlf a milе can bе dоnе without a ѕwеаt. Evеrуоnе hаѕ a diffеrеnt dеfinitiоn оf what “intense” is.

If intense fоr you iѕ wоrking out fоr аn hour a dау, but due to life’s busy schedule уоu only hаvе timе for 20 minutеѕ a dау, then thоѕе 20 minutеѕ will gо an extremely long way. It might not nесеѕѕаrilу bе classified аѕ “intense”, ассоrding tо your dеfinitiоn, but those littlе cardio mоmеntѕ will have роѕitivе hеаlth altering еffесtѕ.

Weight Lоѕѕ Mуth # 2
Strеѕѕ аnd wеight gаin dо not go hand in hаnd.
Wеight Lоѕѕ Fасt: Thiѕ iѕ one of thоѕе “lаughаblе” mуthѕ.
Regardless of the reason, stress is a way of life in the 21st century. And for some people, the effects go beyond feelings of anxiety and discomfort. For these people, stress can mean facing each day ravenously hungry — and adding weight gain to their list of worries.

“While the immediate . . . response to acute stress can be a temporary loss of appetite, more and more we are coming to recognize that for some people, chronic stress can be tied to an increase in appetite — and stress-induced weight gain,” says Elissa Epel, PhD, an assistant professor in the department of psychiatry at the University of California at San Francisco.

Wеight Lоѕѕ Mуth # 3
I саn lоѕе wеight whilе еаting whаtеvеr I wаnt.
Wеight Lоѕѕ Truth: Sir Iѕаас Nеwtоn once said “Whаt goes uр muѕt соmе dоwn.” There are natural principles thаt gоvеrn оur lives. If уоu thrоw a bаll up in thе аir, it is going tо соmе bасk down. Yоu саn ѕit оn уоur соuсh and imаginе аnd viѕuаlizе thаt thе ball will ѕtауing afloat in thе air, but nаturаl рrinсiрlеѕ tеасh uѕ that it will соmе dоwn. Sаmе gоеѕ whеn it соmеѕ tо оur weight.
Thiѕ is оnе of thе most соmmоn wеight lоѕѕ myths оut thеrе. It iѕ illogical tо think thаt your health and wеight аrе gоing tо be in bаlаnсе if уоur nutritiоn consists mainly of twinkiеѕ, chips, and dоnutѕ. Surе уоu саn burn it off by еxеrсiѕing, but most реорlе whоѕе diеt соnѕiѕtѕ оf mаinlу junk fооd are probably not diѕсiрlinеd еnоugh tо stick tо a workout routine. I dо know a fеw people who, frоm thе оutѕidе, lооk like thеу are in good shape, bесаuѕе they are nоt “fаt, but who hаvе high сhоlеѕtеrоl.
Juѕt because I feel ѕоrrу for crushing thе hеаrtѕ of so many twinkie lоvеrѕ оut thеrе, I wоuld ѕау thiѕ. Yоu can еаt junk fооd, сооkiеѕ, сhiрѕ, iсе сrеаm, рizzа, burgers…. All оf thоѕе “ѕоul satisfying fооdѕ”, but it ѕhоuld be in moderation. Anуthing in еxсеѕѕ is never good.

Fаt Lоѕѕ Myth # 4
Skiррing meals iѕ a gооd way to lose wеight.
Weight Lоѕѕ Fact: There аrе numеrоuѕ ѕtudiеѕ thаt ѕhоw thаt реорlе whо ѕkiр breakfast and eat fеwеr timеѕ during thе dау tеnd tо be a lоt hеаviеr thаn whо have a healthy nutritional brеаkfаѕt аnd thеn еаt 4-6 ѕmаll meals during the dау. Thе reason to thiѕ might bе thе fасt thаt thеу gеt hungriеr lаtеr on in thе dау, аnd might hаvе a tendency tо over eat during оthеr meals оf the dау.

Wеight Lоѕѕ Myth # 5
I will nоt lоѕе weight whilе eating at night.
Weight Lоѕѕ Truth: Yоu саn оvеr indulgе in fооd during thе dау аnd not eat a single thing at night аnd уоu WILL gаin weight. As iѕ thе fасt thаt уоu саn ѕtаrvе уоurѕеlf during thе dау аnd еаt аll night long аnd уоu ѕtill will gain wеight. The kеу hеrе iѕ bаlаnсе. If уоur body iѕ telling уоu thаt it iѕ hungrу thеn реrhарѕ уоu should liѕtеn to it. The truth is, thаt оvеr eating, whilе nоt еxеrсiѕing, will cause уоu tо gаin weight; no matter whаt timе оf thе dау thаt you еаt. Whenever I аm hungrу at night, аѕ iѕ my habit with оthеr meals during the dау, I trу tо select ѕоmеthing thаt iѕ natural in nаturе. Sоmеthing likе fruits, vegetables, оr I might еvеn mаkе mуѕеlf a fruit smoothie. During those moments thаt I am craving iсе сrеаm оr ѕоmеthing sweet, I allow mуѕеlf to gеt ѕоmе, аnd DO NOT fееl guiltу about it. Many реорlе whо аrе overweight live thеir lifе in guilt аnd shame. I аllоw myself tо gеt ѕоmе, hоwеvеr, WITH MODERATION.

How to make sport drinks into a healthier beverage

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How to make sport drinks into a healthier beverage

There are many ways for people to exercise and to get their heart pumping fast. The one thing that is guarantee with any kind of heavy exercise is that you will be sweating quite a bit after you are done with your workout. When you sweat a lot, you start to lose electrolytes and they are extremely important for your body as they help get rid of fatigue, mental confusion and nausea while you are working out and also afterwards.  They also help with muscle cramps and this is the reason why you can’t allow yourself to let them drop to extremely low levels.

A good sports drink can help you replenish those electrolytes, but we are going to show you how you can make a great sports drink replacement at home that will leave you feeling energized and ready to go. This is the reason why so many personal trainers out there are telling their clients to forget about those sports drink that are sold in stores and to take the time to prepare their own. They are easy to make and it takes a few minutes to get them ready for consumption.

The most popular sports drinks that are advertised by the best athletes in the world are good for the replenishment of electrolytes, but they do contain fructose corn syrup and artificial colors that are not good for your body. His is the reason why we are here to show you how to make this 100% natural sports drinks and recover with a much better beverage.

The best thing is that you won’t even need a blender to make most of them and you will definitely feel a difference in the amount of energy that you feel when you replace your current sports drink with these natural options.

DIY sports drink

This one is very simple and all you need is 1 liter of water, juice from 2 small lemons, ½ teaspoon of sea salt and stevia. Mix them all and drink it cold.

Watermelon sports drink

I cup of cubed watermelon, 1 cup of coconut water and lime squeeze. You can also add some salt if you want, but this is optional. You are going to love the taste and it will be much better for your health than any commercial sports drink.

Orange sports drink

Photo by Julia D-Alkin, courtesy of Unsplash

This is one of the favorites of people who like to have all natural beverages. You need ¾ cups of water, ¾ orange juice and ¼ lemon juice. 2 tablespoons of raw honey will add a bit more taste but this is optional. You will love the taste and it will provide much more than any sports drink ever could.

Homemade Gatorade

This is a great one for those who want to make their sports drink just like the popular commercial one, but without the ingredients that are not good for your body. ½ cup of your favorite juice (orange, lemon, cherry, etc.). 2 tablespoons of honey and ¼ teaspoons of unrefined salt.

Tropical electrolyte sports drink

This one is very tasty ad many have chosen it as their favorite, but it does require more ingredients. You need 2 teaspoons of dried hibiscus flowers. 1 cup of filtered water. 1 teaspoon of organic dried orange peel. 2 Tablespoons of raw honey. 1 orange squeezed, 3 cups with coconut water and ¼ of unrefined sea salt.

Strawberry sports drink

This is a mild tasting sports drink, but it contains a very powerful mix that will be ideal after any kind of workout. 3 cups of hot water, ½ cup of orange juice, 1 squeezes lemon and 2 tablespoons of honey. ¼ of unrefined salt and 1 cup of sliced strawberries. Place it in the refrigerator for the rest of the day and drink it the following day. We recommend this one for very intense workouts as it will replenish all of your energy.

Conclusion

There are any ways to create all-natural sports drinks, but these are the very best that we consider easy to make and very healthy for your body. You can experiment and create new ideas with the ingredients that we mentioned, but make sure to keep the salt at low levels. With that said, we hope you have a lot of fun trying out all of these recipes and we guarantee that they are the healthiest way for you to replenish all of those electrolytes that you have just lost.

Don’t Overcomplicate Your Diet

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Don’t Overly Complicate Your Diet

A large number of people have been feeling like they are definitely overwhelmed by the amount of information that is out there in regards to proper dieting and you are looking for a way to simplify things, but it all seems more complicated than ever. In this article we are going to give you some essential and very important tips on how you can avoid making your diet too complicated.

1. Cook your meals

Photo by Katie Smith, courtesy of Unsplash

We all know that buying packaged food that comes ready for eating and consumption seems like the best option because we are constantly short on time, but this is not going to be a good way to handle your fitness needs. The most important thing to always keep in mind is that these types of food are always going to contain very harmful preservatives and artificial flavors that are terrible for your health. The best way to handle this is to make sure that you can cook most of the meals that you have each day.

2. Decrease quantity, increase quality

This is actually a very simple thing to explain with a good example. If you eat two cheeseburgers, you will only get a quarter of the nutritional value you could get from eating a lean fish fillet with some mashed potatoes and broccoli. Just lower the amount of food, but never lower the quality, always seek to improve it.

3. Stay away from restaurants

There is nothing wrong with eating out once in a while, but you should avoid most restaurants that don’t serve healthy food. This is a very narrow selection in most case because a large number of people don’t have a decent restaurant near them and they go to places that only have really bad food available.

4. Make more room for sleep

Photo by Cris Saur, courtesy of Unsplash

The biggest problem that a lot of people have is that they are note even getting enough sleep most of the time and this makes it hard for their bodies to kick their metabolism into high gear and make it easier for them to get the results they want. You need to learn to make more room for sleep in most cases. A lot of people don’t get enough hours of sleep and they also make things worse because their sleeping schedules are always random and they are unable to keep their bodies working at optimal levels.

5. Get more protein

If you want to have success with the kind of foods that you decide to eat, you need to consider the importance of making sure that you eat a lot of protein. This is essential for building muscles and making your body stronger and less likely to get sick. Protein is the key to a stronger and healthier body in many ways.

6. Hang out with people who like to eat healthy

This might be one of the hardest things to do, but you need to stop hanging out with people who encourage you to eat greasy foods and drink beer all the time. They all enjoy these things as much as you do, but when someone has the courage to stop eating and drinking anything that is harmful for their bodies, their friends might start to see them as boring or a drag to be around. This is the main reason why you need to consider the idea of becoming friends with a different group of people. There is also no need to stop being friends with people who like healthy food, but try to avoid going out to eat with them. If you find that this is all you had in common with them, you will probably realize that you are better off not being friends with them.

7. Exercise as often as possible

This is a very important part of the process of keeping your diet in check and being in the best possible shape. You need to maintain a very active exercise regime that will allow you to keep your metabolism in high gear and this is basically what you need in order to keep your body burning at instead of storing fat. You have to be as constant as possible with your workouts and this is going to make you feel much better in the long run.

Conclusion

If you follow all of the tips that we have just given you, there is a very good chance that you will be able to maintain your health and you will no longer be complicating your diet.

Belly Fat

10 things you can do each day to get rid of belly fat

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Here are 10 things you can do each day to get rid of belly fat

Ok, we all know that one of the most annoying problems tat me and women face with their appearance is the accumulation of belly fat. This is the biggest concern for people when they take their shirts off at the beach, but on a more relevant note, belly fat is quite often associated with poor health. We are going to be talking about 10 great things you can do each day to get rid of belly fat.

Eat 3 meals per day

Always 3 meals per day without skipping on any of them. Breakfast, lunch and dinner without any snacking. There might have been studies that suggested that 6 small meals instead of 3 large meals daily was ideal for boosting your metabolism, but the truth is that six meals per day might not be as beneficial according to new findings.

Do plenty of cardio when you train

Now there are all of this new training methods that make it seem like you can hit the same level of cardio activity in 20 minutes of intense training, as you can with 60 minutes of regular aerobic exercise. This is not true and the only way to really get benefits from cardio and start burning fat, is to reach at least one hour per day.

Get rid of coffee and drink Green Tea

This might be a hard transition for a lot of people, but you have no idea how significant your results will be in getting rid of belly fat. The first few days are going to be difficult because you have an addiction to the caffeine, but this will start to go away within a few days and you will love how relaxed you feel without losing energy at all. Most people don’t realize that coffee makes them crash after a quick boost of energy more often than not.

Eat lots of walnuts

Eating walnuts as part of your daily diet habits is an excellent way to ensure that you will get the best results. They are great sprinkled on your salad and they are great for getting rid of belly fat.   

Eat more beans

Yes, believe it or not, the bean is actually a great wat to lessen the fat deposits that accumulate on your abdominal region. The best thing about beans is that they can make you feel satisfy even with small portions.

Avoid refined carbs

If you want to be able to get rid of belly fat much faster, you need to consider the importance of keeping refined carbs out of your diet. You will thank us in a few months when you see that belly fat going away.

Use pepper on all your meals

Sprinkle black pepper in every meal you eat each day. It has a compound that is very powerful and contributes to burning belly fat, the compound is called piperine and it will be worth incorporating pepper into your daily meals.

Switch to coconut oil

You won’t believe the advantages of using coconut oil to get rid of belly fat. This is also going to make your food taste a lot better. You should always consider the use of coconut oil to do any kind of cooking.

Dark chocolate should be your main source for sweets

While some people might believe that this is not possible, dark chocolate can actually help burn belly fat, but you need to make sure that your chocolate is at least 70% cacao in order for it to be considered dark chocolate. It’s not as tasty to some people, but good enough for people who need some chocolate in their diet.

Get rid of diet soda

This is not something you can drink twice a week and get away with it. The sugar content in soft drinks is so high that one can of soda per week can hurt your belly fat loss results. The only way to see great results is to ditch all the things that are not good for you and diet soda ranks at the top of this list.

Conclusion

If you follow this advice we just give you and you always play by the rules of what to avoid and what to consume on a daily basis, you will find that your belly fat will be gone sooner than you think. Just keep in mind that even the smallest amount of junk food can be terrible for your health and it can severely hinder your results with the process of belly fat loss.

The Weight Loss Tip That Could Make or Break Your Success

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“How often should I weigh myself?” and “When’s the best time to weigh myself?” are some of the questions many weight loss enthusiasts are searching answers online. To answer these questions, many professional trainers and weight loss experts have been giving conflicting answers which have left people more confused.

You don’t have to worry if you have been getting conflicting answers. Several scientific studies have finally revealed how often to weigh yourself and the best time of the day to get on the scale.

Weigh yourself regularly

Science says that you should weigh yourself regularly. According to the study conducted by the National Weight Control Registry, approximately 75 percent of weight loss enthusiasts who have successfully lost weight and avoided further weight gain weigh themselves on a consistent basis.

This study by the National Weight Control Registry is not the only one that shows the importance of weighing yourself regularly. Another study that was conducted in 2012 found that people who lose any amount of weight through diet or spending time in the gym are less likely to add further weight if they weigh themselves on a regular basis. Findings of this study are published in the Journal of Nutrition and Dietetics.

You should weigh yourself mindfully

Science says that, apparently, there is a right way and time weigh yourself. You will get the quick and correct results you if you follow this simple rule.

First off, weight loss experts and health care professionals recommend scheduling a specific time of the day to weigh yourself. You need to stick to that time no matter the challenges you may encounter. The reason for this is that your weight is likely to fluctuate throughout the day. For this reason, you won’t be able to get an accurate reading of your weight when you get on the weighing scale any time of the day.

Dr. Holly Wyatt, medical director of the Wellness Clinic at the University of Colorado Anschutz Health and Wellness Center, told Consumer Reports that people need a baseline to help them manage their weight and make informed decisions about their health.

The best time of the day to weigh yourself

But then, when is the best time of the day to weigh yourself if you are faced with choices? According to the experts, you should step on the weighing scale early in the morning when you wake. Even before you hit the gym or have consumed anything. Also, before you step on the scale, make sure your bladder is empty.

At this time, you will likely get a lower–and more accurate–number than you would later in the day. Stepping on the scale after breakfast, or any meal, presents extra pounds which may make it difficult for you to determine your true progress. The extra pounds come from the food you ate during breakfast, water, and many other factors.

Also, before you step on the scale make sure it is lying on a hard and flat surface. Don’t place it on the carpet. Experts also recommend you stand still and upright with your body weight distributed evenly across your two feet.

In fact, getting a more exact version of your total weight after stepping on a scale is guaranteed to put your mind to rest. It will also boost your motivation which will lead to more weight loss.

So there is nothing to fear when it comes to the dreaded scale. After a few weeks of consistent healthy eating habits and weigh-ins, you should start to see the results you want.

The 8 Worst Foods for Weight Loss

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The 8 Worst Foods for Weight Loss

There is no question that fried and crunchy foods can be extremely tasty and that is the reason why so many people become addicted to them. The truth is that we don’t really find those foods to be better than healthy choices, but we become addicted to their taste. We all need to check for the kind of foods that we eat and it’s important to maintain a healthy diet. In this article we are going to be talking about the 8 worst foods that anyone could eat and we will give you a very healthy substitute for it.

1. Donuts

We have all been guilty of eating donuts from time to time and they are definitely very tasty. The problem is that they are going to be very bad or our body in general. The nutritional content is very low and one big donut can easily go over your daily fat consumption needs.

A good substitute for them are bagels made with multi-grain.

2. Fried Chicken

If you want to clog your arteries and be in high risk of a heart attack, you can eat fried chicken every day for a few months. That is all it would take for you to put your life in danger with fried chicken. The good news is that the health substitute is chicken itself, but instead of eating it fried, you need to eat it skinless and steamed. This is one of the healthiest foods that you could ever eat.

3. Fettuccine Alfredo

This is one of the tastiest Italian dishes that has become quite popular in America. The problem is that it’s packed with cream and with parmesan cheese and this is a terrible combination for your health. If you want to have a healthy and good alternative, we suggest that you try the whole-wheat version with marinara sauce. This would not be the same, but we guarantee that it’s also quite tasty and it will allow you to keep your health in check.

4. White bread

This is one of the most common things that people eat in their household. They eat sandwiches with white bread, they have breakfast with white bread and jelly and some people need white bread with their lunch and dinner. If you want to start eating a healthy substitute, the best way to do this is to eat whole-wheat bread.

5. Fried Bacon

The taste that fried bacon has is definitely something that can make most people feel addicted and unfortunately this is one of the worse foods that anyone could ever consider eating. Bacon can clog your arteries much faster than anything else and you could suffer from high cholesterol as well as extremely fast weight gain. If you want a good substitute for bacon, you can eat lean turkey or salmon. His is the best way to keep your body as healthy as possible.

6. Pizza

Even the most traditional and natural pizza from Italy is going to be bad for your health. It contains a lot of melted cheese and a lot of bread. Both of those things are extremely bad for your health and you need to be careful not to eat too much pizza. A good substitute for pizza is to eat a nice chicken salad. 

7. Hamburgers

There is no question that hamburgers are very tasty, but they are also very bad for your health. They are one of the most popular unhealthy foods in the world and the cause for a lot of health issues in adults. The best substitute for hamburgers is to eat a fish sandwich.

8. Hot Dogs

If you actually knew what kind of contents are included in hot dogs, you would never even consider eating them. They have been very common in all kinds of situations and people eat them when they go to a game, to a concern, to the park and any other location. The temptation for hotdogs due to their convenience is huge and they are extremely harmful for you. Get a bell pepper and sill it with tuna and cottage cheese. The results is delicious and very healthy, but hot dogs are terrible for you.

Conclusion

There are many foods that are very harmful for us and there are always healthy choices that are much better for you. The problem is that it can be easier to give into temptation because it’s usually convenient and affordable. Always keep in mind that your health should be the top priority in your life.

10 healthy foods that will satisfy your hunger much longer

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10 healthy foods that will satisfy your hunger much longer

When people go on diets, they usually have to endure a lot of hunger because they have to adapt their bodies to eating less for each meal and this can be torture. Feeling hungry can be extremely distracting and it will make it harder for you to get through your day in a productive way.  In this article we are going to be giving you 10 different healthy foods that you can eat in order to feel full for a longer period of time.

1-Fiber rich vegetables

If you eat a bowl of vegetables that are rich in fibers, you will feel quite full for at least a few hours and your meal will be extremely heathy. It can include all kinds of non-starchy vegetables like broccoli, carrots, zucchini, celery and cabbage.

Chickpea and veggies salad with micro greens healthy homemade vegan food vegetarian diet vitamin snack

2-Cheese varieties

The important thing to keep in mind is that you should note at the cheese fried or in a casserole because that would beat the whole purpose of it. Cheese can make you feel quite full for a much longer period of time.

Assorted cheeses on round wooden board plate. Camembert cheese blue cheese goat cheese in the grated bark of oak hard cheese slices walnuts grapes crackers bread thyme honey sauce dark black wood background

3-Greek yogurt

This is a protein packed snack that is going to make you feel full for quite a while. It also provides plenty of calcium, but it does not provide the chewing element that helps make you feel fuller much faster. Our brains are wired to think that we are drinking liquids if there is no chewing involved and this is the reason why you can add some fruit to your yogurt in order to get the best possible results.

4-Healthy cereals

When we say healthy cereals we mean regular corn flakes or whole grain cereals that are high in fiber. This means you should avoid the ones with chocolate, marshmallows and all those things that are high on sugar. It’s ok to use whole milk as long as you don’t have any lactose intolerance issues.

5-The Pistachio

Most nuts can be great for your diet, but this one in particular has proven to be the most useful for this purpose. It makes you feel full and it’s also quite low o calories and fat. Take a bowl of pistachio and eat them as a healthy snack, you will feel full for a few hours and they taste very good.

6-Raspberries

If there is one thing that we can all experience, it can be the need for sweets in our diet. A good way to get rid of these cravings is to eat raspberries. They are very high on fiber and this is the key element that makes them idea for the purpose of making you feel full.

7-Hummus

This is one of those foods that most people either love or hate, but hummus is an incredibly healthy food choice that is packed with protein and is also very low on calories. We recommend this as one of the best ways for anyone to feel full for much longer.

8-Salmon

There are very few things that can be as nurturing as salmon and you should definitely include it on your diet as often as possible. We recommend that you eat salmon at least twice a week. It’s an excellent source of protein and omega 3 fatty acids.

9-Almond butter

This is a very delicious way to get rid of hunger and enjoy a heathy and rich snack. Grab some almond butter in a spoon and enjoy. This is healthy, easy to eat and it can make you feel full for a very long period of time.  

10-Broth

When you drink broth based soup, you are getting a very nutritious liquid that is going to help satisfy your hunger for a longer period of time and this is definitely the goal. You could have a nice broth based food and get the nutrients you need, while also making your stomach feel full and satisfied for a long time.

Conclusion

If you want to be able to avoid feeling hungry while you are eating a much healthier diet. You need to be able to find the best foods that are healthy and also ace you feel fuller for as long as possible. The foods that we have just mentioned are very healthy and they also have the advantage of making you feel satisfied for a much longer period of time.

Keep this in mind at all times and you will be able to enjoy a much better diet that is going to make it a lot easier for you to get the results you want.

Cutting Back Salt to Shed Pounds?

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The Connection Between Sodium and Weight Loss

You may have heard that cutting down on your sodium intake will help you lose weight, as well as to maintain a healthy blood pressure and reduce water weight.

Contrary to the above, James DiNicolantonio Pharm.D. claims that cutting down on salt intake may be the reason you aren’t losing weight despite giving it your all. According to his new book, The Salt Fix, reducing salt intake amps the reward system of our brains. Ever given a thought why you experience that awesome feeling after taking a bag of chips or clearing that doughnut? Well, that happens when the reward system is at work. Whenever this section of the brain gets activated, you will obviously crave for a special treat if not a dessert. Admittedly, this can be a hindrance if shedding those pounds is your priority.

The theories of this book are based on the findings of a 2004 study. Information on the same was published in Pharmacology Biochemistry and Behavior. Researchers found that mice that had low levels of sodium appeared to have a sensitized reward system. In a nutshell, a reduction in salt intake creates an even stronger desire to consume salty foods.

Should We Avoid Low-Sodium Diets?

According to Keri Gans, R.D.N., C.D.N., we should take this with a grain salt, taking into consideration other animal-only studies. Even though we can’t deny the fact that low-salt intake causes certain cravings, the urge to eat junk foods is spurred by our own dietary restrictions and not anything related to brain chemistry, she explains.

So, does this mean reducing the intake of sodium actually works against your efforts to shed off those pounds? According to Gans, this will depend on other factors.

She argues that one shouldn’t avoid one particular ingredient or nutrient in order to lose weight. You can’t get to where you want to be by only eliminating salt from your diet. Doing that translates to the disregard of other significant nutritional factors that influence weight loss. One should consider other factors such as protein, calories, saturated fat, and fiber content. You simply can’t base everything on sodium. For instance, one should consider the protein to calories ratio in a meal, because it determines how long one can stay feeling full.

Further, prioritizing low-salt diets may expose one to other diet-related risks. You could end up consuming a lot of products labeled or advertised as reduced or sodium free. Well, this may be very luring but again, such products tend to overcompensate by increasing their amount of sugar or fat so that they don’t lose their appetizing flavors.

According to Gans, things may backfire if you focus on eliminating only one ingredient from your diet, especially if you love that particular food. If you happen to be a total salt junkie, doing away with salt may steer you to the wrong direction. Banning sodium can not only sabotage your health goals but also be the reason you make unhealthy choices. The body needs certain nutrients in order to function properly. For instance, a given amount of sodium is required in order to strike a balance between electrolytes and hydration. To sum it up, focusing on low or no-sodium diets translates to depriving your body of essential nutrients.

According to Lisa DeFazio, R.D., it is a better idea if you reduce your sodium intake per meal. She recommends capping your salt intake from 400mg to 500mg per meal rather than eliminating the ingredient completely.

Admittedly, taste is important to all of us when it all narrows down to daily meals. That is why we love salt; it is the ultimate taste fix. According to Gans and DeFazio, one can choose snacks such as microwaveable popcorn, which usually has a small amount of salt. Well, the good news here is, popcorn is known for its high fiber content yet very low in calories. This makes it suitable for weight loss. There are other snacks that are low in snacks. Examples include roasted chickpeas, kosher dill pickles, lightly salted nuts, and roasted edamame.

Final Word

Reducing sodium intake surely reduces water weight. However, you should not go below 400-500mg per meal unless you are ready to deal with a ton of cravings. All the best!